Nourishing Body and Mind: Embracing Body Positivity and Inclusivity Through Nutrition and Well-being

In everyday life, we women are frequently bombarded with messages about how our bodies should look. The constant focus on weight, size, and appearance can make it easy to forget that true health is about so much more than a number on the scale. Instead of chasing society's ever-changing beauty ideals, it's time to embrace a more inclusive, empowering approach. One that focuses on body positivity and overall well-being through good nutrition and self-care.

Moving Beyond the Numbers

Body positivity isn't about ignoring health, but rather redefining what it means to be healthy. It's about accepting that health and beauty come in many forms and sizes. Every woman's body is unique, and it's essential to celebrate that diversity.

Shifting the focus from weight to overall well-being means considering how we feel on the inside, both physically and mentally. Are we energised? Do we feel strong? Are we taking care of our bodies in a way that supports our long-term health? These are the questions we should be asking ourselves — not how much we weigh or how closely we fit an idealised version of beauty.

The Power of Good Nutrition

Nutrition plays a vital role in both our physical and mental health. Instead of restricting or following fad diets that focus on losing weight, we should aim to nourish our bodies with foods that fuel us, boost our energy, and help us feel our best.

Balanced nutrition means eating a variety of whole, nutrient-dense foods that support every aspect of our health. When we prioritise nourishment over deprivation, we shift our mindset from one of scarcity to abundance. We start to see food as something that supports and empowers us, rather than something to fear or control.

Inclusivity in Health

It's important to acknowledge that health is not one-size-fits-all. Different bodies have different needs, and what works for one person might not work for another. Faarmtherapy specialises in supporting this. Cultural, genetic, and lifestyle factors all play a role in shaping our health, and it's important that we honour this diversity.

Embrace Your Journey

Every woman's health journey is different, and that's something to be celebrated. By focusing on body positivity and overall well-being, we empower ourselves to embrace who we are, as we are. Let's move away from limiting ideals and embrace an inclusive, nurturing approach that allows us to thrive in mind, body, and spirit.

Health is not about perfection. It's about feeling good, living fully, and caring for ourselves in a way that honours the incredible diversity of the human body.

Embracing body positivity and inclusivity means focusing on what makes you feel good— inside and out. Health is about more than weight; it's about caring for yourself in all ways.

Stop Following New Diet Trends to Lose Weight!

In a world constantly bombarded with new diet trends promising quick fixes and dramatic weight loss, it's crucial to take a step back and reevaluate our approach to achieving a healthier, more balanced lifestyle. Here's why it's time to stop chasing diet fads and focus on sustainable, long-term changes.

1. Diet Trends Are Often Unsustainable: Many trendy diets are extreme, restrictive, and difficult to maintain over time. While they may lead to short-term weight loss, they often result in rebound weight gain once the diet is abandoned. Sustainable weight loss is about making gradual, lifelong changes that you can stick with.

2. They Promote a One-Size-Fits-All Approach: What works for one person may not work for another. Our bodies are unique, and individual dietary needs vary. Rigid diet trends don't account for these differences, which can lead to frustration and disappointment.

3. They Can Be Unhealthy: Some diet trends may lack essential nutrients, cause imbalances, or even be harmful to your health. It's important to prioritize your well-being over the pursuit of quick results.

4. The Yo-Yo Effect: Rapid weight loss from following a trend can often lead to the yo-yo effect—losing weight, regaining it, and then some. This can be detrimental to your metabolism and overall health.

5. It's Not About Temporary Fixes: Instead of following the latest trend, focus on building sustainable habits that you can carry with you for life. Incorporate a balanced diet, regular exercise, and positive lifestyle changes into your daily routine.

6. Emotional Well-Being Matters: Emotional and mental well-being is closely tied to sustainable weight loss. Diets that cause stress or deprivation can take a toll on your mental health. Opt for a balanced approach that nurtures your mind as well as your body.

7. Seek Professional Guidance: If you're serious about losing weight and improving your health, consider consulting a registered dietitian or healthcare professional. They can help create a personalized plan that's right for you, taking into account your specific needs and goals.

8. Set Realistic Goals: Understand that healthy, sustainable weight loss is a gradual process. Set achievable goals and celebrate your progress along the way.

9. Focus on Whole Foods: Rather than following a restrictive diet, emphasize whole, unprocessed foods. Build your diet around fruits, vegetables, lean proteins, whole grains, and healthy fats.

10. Mindful Eating: Pay attention to your body's hunger and fullness cues. Mindful eating can help you maintain a healthy relationship with food and prevent overindulgence.

Remember, the key to successful weight loss is not found in following the latest diet trend but in making lasting, positive changes to your lifestyle. Prioritize your health, listen to your body, and seek guidance from professionals. The journey to a healthier you is worth the effort, and it's one that can last a lifetime.

Do You Struggle To Lose Weight And Keep It Off? Does Your Hormones Cause Weight Gain?

Do you struggle to lose weight and keep it off? Does your hormones cause weight gain?

It may not be your lack of willpower or discipline, but rather a hormonal imbalance. Weight is directly related to hormones, and maintaining a healthy weight requires a balance of hormones. If certain hormones are out of balance, weight gain often results. This is why understanding the intricate inner workings of our many hormones is crucial to achieving sustainable weight loss. Here we’ll explore some of the most important hormones when it comes to weight loss and gain and how to balance them for optimal health.

Insulin

Insulin is one of the most important hormones when it comes to weight loss and weight gain. Made by the pancreas, insulin is responsible for storing blood sugar, or utilizing it, depending upon your body’s needs of the moment. After you eat a large meal, a substantial amount of insulin releases itself into the bloodstream. It also enters the bloodstream as needed throughout the day, ensuring that blood sugar levels remain stable.

Another key function of this essential hormone is fat storage. Insulin decides how much fat to store and how much to convert for energy expenditure. Chronically high levels of insulin can lead to insulin resistance, which is linked to an uptick in blood sugar as well as continued elevated insulin levels.

To balance insulin levels, avoid overeating foods that cause insulin resistance such as sugar, fast food, and processed carbohydrates. Restricting carbohydrates in your diet, drinking green tea, consuming omega-3 fatty acids, and eating adequate amounts of protein all help balance insulin levels.

Leptin

Leptin is like insulin in that it regulates fat storage and acts as an appetite suppressant hormone. You can think of leptin as the appetite suppressant hormone. Made within your fat cells, leptin is what makes you feel satiated. It “talks” to your brain, telling it when you feel hungry or full. When leptin levels are balanced, you don’t overeat because you feel full after eating a well-rounded meal, and that fullness lasts for hours. Eating trans fats and processed foods over the long term eventually leads to leptin resistance, making it difficult to balance leptin levels. Eating adequate amounts of protein, avoiding sugar, and consuming an anti-inflammatory diet can help balance leptin levels.

Gherlin

Ghrelin, known as the hunger hormone, stimulates appetite. It communicates with the brain, signaling the need to eat when the stomach is empty.

How to balance ghrelin levels?

Eat adequate amounts of protein. Protein helps you feel full and should be consumed with every meal. Studies show how eating protein  and avoiding sugar promotes healthy ghrelin levels.

Cortisol

Cortisol is produced within the adrenal glands and is known as the stress hormone. It’s essential for survival but is produced far too often in the modern era. Heightened cortisol is linked to overeating. Ever notice how you eat when you’re stressed? A study published in the journal Psychoneuroendocrinology found that higher than normal cortisol levels were linked to overeating and weight gain. Another study links elevated cortisol levels to an increase in belly fat. To control cortisol levels, consider relaxation techniques, exercise regularly (including yoga), listen to music. Get enough sleep at night. Have you ever noticed how easily stressed and anxious you become on days when you’re sleep deprived?

Estrogen

Estrogen is responsible for the optimal functioning of all female reproductive organs and promotes the storage of fat for healthy reproductive years. When there’s too little or too much estrogen, weight gain often results. Committing to regular exercise, eating fiber-rich foods, consuming cruciferous vegetables, reducing exposure to endocrine disruptors, and choosing organic foods and phthalate-free products can help balance estrogen levels.

Understanding the role of different hormones and their impact on weight is crucial to achieving sustainable weight loss and overall well-being. Addressing hormonal imbalances through lifestyle changes, such as a healthy diet, regular exercise, stress management, and quality sleep, can lead to sustainable weight loss and overall well-being. By taking the proper steps to balance these hormones, we can achieve a healthy weight in a sustainable, healthy way.

If you have any questions or would like more information on how to balance your hormones for optimal health and wellness, don't hesitate to contact me. Together, we can work towards achieving your goals and living your best life.

I'm here to help you on your journey.

Hypothyroid. Do you have it?

The thyroid gland secretes hormones that regulates almost every cell in our body. It regulates our metabolism, our sex hormones, our mood etc. 

Women are more likely than men to have thyroid disease. One in eight women will develop thyroid problems during her lifetime especially after giving birth or during perimenopause.

When you are hypothyroid you do not make enough thyroid hormone (T3 and T4) to meet your body needs. Although hypothyroidism is very common unfortunately it is still underdiagnosed.

Symptoms of hypothyroid are:

• bowel movement less than once a day

• feeling run down

• feeling tired

• feeling sluggish

• poor memory

• feeling depressed

• weight gain

• PMS

• thin brittle nails

• palpitations

• headaches, migraines

• cold hands and feet

• slow heart rate

• brain fog

• family history of thyroid problems

• infertility, miscarriage

• low sex drive

• heavy periods

• dry skin

• hair loss

What is causing thyroid dysfunction?

Hashimoto autoimmune thyroiditis

Environmental toxin

Cosmetics

Iodine deficiency

Cancer or tumour on the pituitary gland

Chronic stress

Poor diet

Thyroid surgery or radiation therapy

Genetics

Goitrogens

Finding out what is causing thyroid dysfunction is the first step to healing. There are different ways to heal your thyroid dysfunction from medication, nutrition, herbal medicine. A very common reason for hypothyroidism is celiac disease or gluten sensitivity. Unfortunately many people do not know that they suffer from gluten sensitivity because they do not have any symptoms all. Many suffers for many years with leaky gut, not realising that they do not absorb crucial nutrients such as Vitamin A,D,E, K,B12, folate, iron until they get diagnosed with hypothyroidism, osteoporosis or even cancer. If you suffer from hypothyroidism you should be tested for celiac or gluten sensitivity. Removing gluten from your diet may reverse your thyroid issues.

When you want to support your thyroid, changing your diet is essential. I am not talking about massive overnight changes, but small step-by-step changes, which you can stick to. 

4 THYROID SUPPORTING NUTRIENTS

Whilst, it is absolutely critical to touch base with your doctor and an endocrinologist for a  thyroid management strategy, nutrition is wonderful non invasive way to support your thyroid. 

Several micronutrients can alter your thyroid balance. I would always start with food sources as blood tests are needed before taking certain supplements. (Iron, Iodine, Vitamin D in this case).

• Zinc found in oysters, red meat, poultry, pumpkin seeds, beans, chickpeas, lentils, pine nuts, cashews and almonds. is important for the conversion of T4 to T3.

• Iodine - found in prawns, seaweed, seafood and shellfish, eggs and iodised salt. Our thyroid has the biggest demand for iodine as iodine is a building block of Thyroid hormone. Iodine deficiency can contribute hypothyroidism!

• Selenium - another mineral found in Brazil nuts, pork, poultry, eggs, tuna and other fish. Selenium is a key nutrient that protects your thyroid from free radicals.

• Iron - essential nutrient for thyroid hormone production

• Vitamin D - the sunshine vitamin, vitamin D is needed for healthy hormone function (including thyroid hormones). Food sources are liver, herring, sardines, eggs and cod but sunshine is still the best way to get vitamin D.

Have you been suffering from insomnia?

For some, it is trouble getting to sleep. For others, it is waking in the night and not being able to get back to sleep. A sleepless night takes a toll on your energy, mood, and ability to function during the day. Imagine the effect of chronic insomnia? Sleep is a magical time for your body, while you are sleeping your body works to repair muscle, organs and other cells. 

Lack of sleep causes various health issues:

• Weight gain

• Less growth and repair

• Low immune system

• Infertility or difficulty getting pregnant

• Menstrual irregularity

• Increased risk of ovarian and breast cancer

• Declined production of thyroid hormones

• Wrinkled skin ......

What is causing insomnia?

It varies from person to person: Could be a physical issue (back pain) but more often sleep problems are related to 

• Stress

• Anxiety

• Environmental change

• Fear

• Disruptive environment

• Caffeine

• Alcohol

• Drugs &  Medication

• Depression

• Hormonal imbalance

• Menopause

• Exercise program 

• Nutrient deficiency

The quality of your sleep is influenced by your hormonal health. Your progesterone & oestrogen has a significant effect on your sleep-wake cycle. 

Progesterone has a natural calming effect. With the right amount of progesterone circulating in your body, you can fall asleep faster and experience fewer sleep disruptions. Oestrogen affects, how your body utilises magnesium ( a pivotal mineral for sleep). When your oestrogen levels are lower it is harder to fall to sleep. This is the main reason why peri-menopausal and menopausal women have trouble falling asleep and staying asleep. 

The good news is that most cases of insomnia can be cured with changes you can make on your own. Once you figure out the root causes, making simple changes in your diet, lifestyle, exercise routine, certain habits etc. you can finally get a good night’s sleep.

There are a few things you can do to improve your sleep:

• Try to go to sleep and wake up around the same time as often as possible

• Make sure your room is dark, block any streetlights

• Spend time on fresh air, nature

• Excercise improve your sleep, make sure you don't do high-intensity training in the evening as it would give you trouble to unwind.

• Turn off all your electronics 3 hours before sleep, the blue light can overstimulate you

• Make sure you spend limited time on your phone and your computer during the day.

• Have a magnesium or Epsom salt bath

• Meditate

• Do not eat large meals within 2 hours before bedtime

• Use essential oil such as lavender chamomile

• Have a chamomile tea

I am sure it won’t surprise you but food you eat can interfere with your sleep.

A sleep-promoting diet is rich in fruits, vegetables, whole grains, lean proteins, and dairy. But there are a few nutrient you can focus on, when you struggling to fall asleep or staying asleep.

Tryptophan, is the precursor of serotonin or melatonin.

Serotonin, influences sleep, cognition and mood.

Melatonin is a hormone that’s most notably involved in your sleep-wake cycle.

Tryptophan rich foods are shrimp, halibut, tuna, chicken, turkey, beef, lamb, tuna, nuts, seeds, bananas, eggs, cheese, salmon, dates, fig,

B6, B vitamins play an important role in supporting your nervous system. Vitamin B6 is essential converting the amino acid tryptophan into serotonin, a neurotransmitter that helps regulate levels of the sleep hormone melatonin. B6 foods are bananas, nuts and seeds, cottage cheese, eggs, chickpeas, legumes, chicken, salmon, avocado, bananas, carrot, walnuts, tuna.

Magnesium is a miracle mineral, unfortunately most of us are deficient. Magnesium deficiency can lead to fatigue, excess stress, low energy, spasms and cramps, anxiety, nervousness and…the inability to sleep. Getting enough magnesium to your diet is key, especially if you’re stressed and having trouble sleeping. Foods high in magnesium are almonds, barley, brewer’s yet, cashews, cocoa, cod, eggs, figs, kelp, leafy greens, legumes, parsnips, seeds.

Some foods can interfere with sleep include high-sugar, high-carbohydrate, heavily-processed foods and caffeine rich foods such as chocolate, coffee, coke, green tea, black tea.

Could it be your gut keeping you awake at night?

Our gastrointestinal tract is often referred to as the second brain, which is not a surprise considering all the things it affects. The gut microbiome not only affects the digestive, metabolic, and immune functions but also regulates sleep and mental states through the microbiome-gut-brain axis.

Your gut microbiome triggering the release of hormones or producing them such as dopamine, serotonin, and GABA, melatonin. Your brain and your guts can enter a vicious circle when it comes to sleep, as poor sleep can have a bad effect on your gut health. When you suffer from insomnia it’s crucial to not just treat your symptoms with sleeping tablets, but looking into the underlying causes and healing your gut.

• Eating organic, mostly plant-based diet

• Reduce sugar consumption 

• Increase prebiotic-rich foods: onions, garlic, leeks, asparagus, oyster mushrooms, plums, beans, artichoke, chicory root,

• Increase probiotics foods: live yoghurt, kimchi, sauerkraut, miso, tempeh, kombucha

• Make some bone broth

• Avoid allergenic food

• Avoiding processed food and alcohol

Seed Cycling

Seed cycling is a gentle way to balance your hormones throughout your menstrual cycle using the nutrients found in seeds. 

They supply the body with nutrients essential for producing hormones and eliminating them properly. By boosting estrogen in the first phase and progesterone in the second phase, seed cycling can regulate your hormones. It can increase fertility, help relieve PMS, ease painful periods, regulate irregular cycles can help if you suffer from ovarian cysts, endometriosis, or PCOS. 

It can be effective for all women in all ages.

How does seed cycling work?

1. During the follicular phase (day 1 to 14 of your cycle)

This phase your estrogen levels steadily increase to prepare for ovulation. To keep estrogen levels in balance, you consume daily 1-2 tbsp of freshly ground flaxseed and pumpkin seeds. 

Flax seeds contain phytoestrogens that help balance estrogen metabolism. If estrogen levels get too high, the lignans in the flaxseeds can bind to the excess estrogen and eliminate it from your body. It is crucial for women who are estrogen dominant, suffering from PMS, migrants, cysts etc. Flax seeds are rich in omega-3 fatty acids and alpha-lipoid acid which lower inflammation and oxidative stress important if you suffer from period pain.

Pumpkin seeds are high in zinc to support progesterone production and essential for a healthy cycle and egg health.

2. During the luteal phase (day 15 to 28)

Progesterone levels begin to steadily rise to build up the uterine lining. Estrogen also increases here to prepare for the menstrual cycle. It is very important to support healthy progesterone levels. Progesterone is the hormone that keeps estrogen in check. If estrogen gets too high PMS symptoms and painful periods can occur.

During this phase, you consume 1-2 tbsp of ground sesame seeds and sunflower seeds. Both these seeds contain elements that help aid in the elimination of excess estrogen. Sesame seeds, are high in zinc and selenium and block excess estrogen, to keep your hormones in balance. Sunflower seeds are rich in selenium which can increase progesterone concentrations. Both seeds are high in vitamin E to support progesterone levels. 

How to add seeds in your diet?

• Blend into smoothies.

• Sprinkle on your salads.

• Make energy balls from them.

Seed cycling is a gentle, natural way to support your hormones. It can take several cycles (3-4 months) to begin feeling the benefit of it.

Seeds used for seed cycling should be organic and raw. Ideally, grind your seeds right before eating them or store ground seeds in the freezer.

How to make Kombucha, the Immortal Health Elixir…

Kombucha is one of my favourite drink. It is so refreshing and on top of it is rich in healthy bacteria, probiotics and antioxidants. Probiotics are essential for our gut health. We know that eighty per cent of our immune system is located in the gut, which means promoting gut health is critical. One way to do that is drinking Kombucha regularly. You can find Kombucha easily in health food stores.

I love to make my own, as it is a surprisingly simple process, so I wanted to show you how to do it at home.

What you need:

1 Kombucha culture / S.C.O.B.Y (Symbiotic Culture of Bacteria and Yeast) you can order it from https://happykombucha.co.uk

A glass container, which holds 2.5L of water

2 litres of filtered water

6–8 tea bags, preferably organic tea bags (black, green, white or oolong)

160-190g organic granulated cane sugar or sugar

muslin cloth and elastic band to cover your jar

How to brew your Kombucha:

Before you start making your Kombucha make sure you sterilise all your equipment (you can simply use boiling water or white vinegar).

Please make sure that your Kombucha does not come into contact with metal.

Boil 2 litres of filtered water. Remove it from the heat. Put 6-8 tea bags into a heatproof container, leave it 10-20 minutes and then add 160-190 grams of sugar. Stir with a wooden spoon to combine.

Make sure your tea is cool, room temperature (I usually stick my little finger into the tea to check the temperature), then add your S.C.O.B.Y and starter liquid to the jar.

Cover with the cloth and place in a warm dark place, never on the sunlight (ideally between 23 and 27°C) for 7-30 days. Warmer temperature (24-27°C) means faster fermentation. Colder temperature (21-23°C) means slower fermentation. Never ferment above 30°C as your brew will become unbalanced.

Keep your Kombucha away from bin and flowering plants.

If you find mould, you must toss the entire batch of tea and S.C.O.B.Y away and start over.

Taste your brew after about 5 days to see how the fermentation is going.

As with other fermented foods, your Kombucha is ready, when you like the taste. When you taste it, it should still have a bit of sweetness to it and a pleasant amount of acidity. If you want it to be more acidic, then keep fermenting it longer. If it tastes sour enough, then you’re ready to bottle.

When you are bottling your Kombucha make sure you leave your S.C.O.B.Y sitting in a small amount of the brew in its brewing jar, not less than 1/4 of the jar to start the next brew.

Fill up the bottles about 3/4 of the way with your Kombucha. Add the chopped up fruit or fruit juice (see below “How to flavour your Kombucha”). Leave the bottle at room temperature for at least 3 days, each day “burping” the bottle to remove pressure (opening the cap, letting out C02 than putting the cap back on)

After 3 days you can taste the kombucha and see if it is fizzy enough for you, the longer you leave it, the fizzier it will get. When you like the taste and fizziness your Kombucha is ready.

Congratulations! Put it in a fridge and drink it after a few hours.

I love to drink my Kombucha cold and fizzy with some ice, but sometimes fizziness is inconsistent, when it comes to home brewing, if that happens you can add a bit of sparkling water.

S.C.O.B.Y

How to flavour your Kombucha:

You can get very creative, the flavour options are endless. From fresh berries, citrus fruits, herbs, spices, you can even add vegetables to create unique Kombucha flavours.

Put a cup of fruit (berries, ginger, pineapple, mango etc.) to a blender, blend it until smooth and pour it to your bottles.

How long does it last?

Your refrigerated Kombucha will last indefinitely as it’s acidic enough to protect it from outside contaminants.

I usually prefer to drink my Kombucha within 5 days of opening a bottle.

How to keep my S.C.O.B.Y safe while I am travelling?

Just leave your SCOBY in the tea in a big jar for up to 6 weeks.

She will be fine. The kombucha will be quite vinegary, but you can use it for cleaning etc. When you return, brew as usual.

How to stay hydrated

The sun is shining and the ongoing heatwave brought record temperatures to England. Many of us are suffering from a loss of appetite, which could leave us feeling unwell during the hotter temperatures. Should we amend our food and drink habits to factor in the heat?

The most important thing you can do is to drink more water than you usually do because you are losing fluids through sweat. There are many different opinions on how much water you should be drinking every day. Health authorities commonly recommend eight 8 glasses, which equals about 2 litres of water a day. If you are outside or exercising during the heatwave drink two to four cups of water every hour. Don’t wait until you are thirsty, by then, you are already becoming dehydrated. 

Did you know that foods account for around 20-30% of our fluid intake, and there is food that contains more water than others? We should think about eating more of the following fruits and vegetables to boost the body's hydration levels and replenish lost electrolytes.

•    cucumber
•    courgettes
•    celery
•    lettuce
•    melon
•    coconut water
•    oranges
•    grapefruits
•    pineapple
•    berries
•    bananas
•    grapes
•    kiwi
•    bell peppers
•    carrots
•    tomatoes
•    radishes
•    broccoli
These hydrating fruits and vegetables are full of important electrolytes like magnesium, potassium, calcium and sodium. Eating plenty of these foods will help you to maintain fluid balance.

Fermenting

Growing up in a small village in Slovakia taught me to appreciate nature and great food. Since I remember, my family eats seasonal fruits and vegetables, mainly from our garden.  During the summer we enjoy the fresh produce but we also make sure we preserve it for the winter.

Freezing, drying, fermenting and pickling foods are such a fun activity during harvest season, and there is nothing more amazing then opening a jar of goodness mid-winter from the previous summer.

Fermentation is one of the oldest methods of food preservations. Food was not just preserved for winter, droughts or migration, but also because these were considered as healing medicine beneficial to the body. Fermented foods play an important role in gut health and growth of good bacteria. Enrichment of substrates with vitamins, essential amino acids, and bioactive compounds occur during food fermentation. Active bacteria, yeast turn these foods into rich sources of Vitamin K, A, B12, thiamine, niacin, and protein-building acids like lysine and methionine. It contains probiotics, antioxidants, increases absorption of vitamins.

Sauerkraut is one of the most common and oldest forms of preserving cabbage and can be traced back as a food source to the 4th century BC.

Recipe:

1 medium head green cabbage

1 1/2 tablespoons salt

1 tablespoon caraway seeds (optional)

1. When fermenting, start off with cleaning all the equipments. Make sure all your jars are washed and rinsed of all soap residue.

2. Discard the outer leaves of the cabbage. Slice the cabbage into very thin ribbons.

3. Transfer the cabbage to a big mixing bowl and sprinkle the salt over top. Start massaging and squeezing the cabbage with your hands. After 5 to 10 minutes the cabbage will become watery. If you want add the seeds and mix it together.

4. Pack the cabbage into the jar. Every so often, tamp down the cabbage in the jar with your fist. Pour any liquid released into the jar.

5. Weigh the cabbage down with marbles or stones.

6. Cover the jar with a cloth and secure it with a rubber band or twine. This allows air to flow in and out of the jar, but prevents dust or insects from getting into the jar.

7. Over the next 24 hours, keep pressing down the cabbage. If after 24 hours, the liquid has not risen above the cabbage, dissolve 1 teaspoon of salt in 1 cup of water and pour it on the cabbage.

8. Ferment the cabbage for 3 to 10 days, keep it away from direct sunlight and leave it out on room temperature. When the sauerkraut tastes good, screw on the cap, and refrigerate it.

9. While it's fermenting, you may see bubbles coming through the cabbage, foam on the top, or white scum. These are all signs normal fermentation process. If you see any mold, get rid off the old but the rest of the sauerkraut is fine.

10. You can keep it for two months in the frigerator as long as it still tastes and smells good to eat.

Further Reading:

Sandor Ellix Katz: Wild Fermentation: The Flavor, Nutrition, and Craft of Live-Culture Foods https://www.amazon.co.uk/Wild-Fermentation-Flavor-Nutrition-Live-Culture/dp/1603586288/ref=pd_lpo_sbs_14_t_1?_encoding=UTF8&psc=1&refRID=38WTC36KZ9T2EB44FCZV

Sandor Ellix Katz: The Art of Fermentation: An In-depth Exploration of Essential Concepts and Processes from Around the World  https://www.amazon.co.uk/Art-Fermentation-depth-Exploration-Essential/dp/160358286X

References: 

1. https://www.ncbi.nlm.nih.gov/pubmed/25568828/

2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4844621/

3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4844621/

Gut. Meet the body’s most ignored and undervalued organ!

"All disease begins in the gut", once stated Hippocrates (AKA the “father of Medicine”) in 400 BC. However only now recent studies are starting to show how this part of our body is responsible for more than just a dirty work. 
 
But what is exactly the gut, and why is it so important?
The gut is the largest mucosal organ in the body. As a matter of fact, it is a collection of organs that includes the mouth, oesophagus, stomach, pancreas, liver, gallbladder, small intestine, colon, and rectum. We know that the gut serves many essential roles in sustaining and protecting our health - through the intake and absorption of nutrients and water, our digestive process that provides the fuel the body needs to live, to function, and to stay healthy. 

Recent research has discovered the positive impact of the bacterial ecosystem microbiota or microbiome living within our bodies mostly within our guts. The collective human gut microflora is composed of tens of trillions of microorganisms, including at least 35000 bacterial species of known bacteria with more than 3 million genes (150 times more than human genes) but also other microbes such as fungi, viruses, and protozoans, in total, weigh up to 2 kg. 

We're starting to see is that the ecology of the microbiome is vitally important to our health and wellbeing, but there is still a lot to learn and discover. We know that one-third of our gut microbiota is common to most people, while two-thirds are specific to each one of us. That means that every single person microbiota is different. It is largely determined by our environment, our lifestyle and diet. Our microbiota is interacting not only with the food we eat but also with each other and with us. 

When in harmonious balance they are actually beneficial and largely responsible for our overall health:  
•    Allow complete digestion and absorption of nutrition, that the stomach and small intestine have not been able too including vitamins, minerals, amino acids, fatty acids and antioxidants
•    Helping to produce hormones
•    Influence our immune system
•    Prevent us from the overgrowth of bacteria, viruses and fungi which can make us unwell
•    Synthesis of vitamin K and several components of vitamin B

So what disrupt the microbiome? 
Unfortunately, there are all sorts of factors that can disrupt the microbiome, including infections, toxin exposure (mercury, pesticides, chemicals and BPA), age, medication, antibiotic overuse, high amount of stress, consuming poor diet, excess sugar, alcohol, gluten, smoking cigarette.
When the gut microbiome is disrupted the unfriendly bacteria become dominant, this called dysbiosis of the gut. How do you know, whether you have too many unfriendly bacteria? The signs of dysbiosis are nonspecific and could be the onset of many conditions such as:
•    Allergies
•    Asthma
•    Bloating
•    Diabetes
•    Cancer
•    Skin conditions such as acne, rosacea, eczema, psoriasis
•    Autoimmune Diseases
•    Obesity & Weight Gain
•    Depression
•    Fatigue and low energy
•    Achy joints and muscular pains, Arthritis and the list goes on.
 
Fixing the gut can be the first and most important step we can take to get better. Here are a few easy strategies to support your gut health:

Remove
Diets consisting of sugar and artificial sweeteners, fast food and processed food have been associated with increased intestinal permeability and depressive symptoms, in contrary, diets rich in vegetables, fruit and fish are associated with lower depressive symptoms. 
Remove allergens. Research has shown an increase in gut-friendly bacteria on a gluten-free diet. 
 
Increase Probiotic:
Fermented foods such as kefir, yoghurt, sauerkraut, kimchi, and cultured beverages like kombucha and coconut water kefir, containing favourable live bacteria, that may beneficially regulate intestinal health. Increasing this types of foods in your diet is very beneficial for your gut health. If you are struggling to add probiotic foods in your diet a good probiotic supplement always can help deliver billions of these healthy bugs to where they’re needed in order to maintain good gut balance.

Increase Prebiotic:
While the best probiotic foods are essential for gut health and overall well-being, prebiotics help “feed” probiotics. By having them together, you can achieve an even better result. Eating a diet high in prebiotics such as soybeans, barley, raw oats, raw asparagus, artichokes, raw onion or cooked, raw garlic, raw leeks resulted in an increase in microbiota gene richness. 
 
Mediterranian diet:
Across the spectrum, the Mediterranean diet is highly regarded as a healthy balanced diet. The Mediterranian diet includes higher intake of olive oil, fruits, vegetables, legumes, and nuts; moderate consumption of fish, poultry, and red wine; and a lower intake of dairy products, red meat, processed meat. 

Bone Broth:
Bone Broth is rich in minerals that support the immune system and contains healing compounds like collagen, glutamine, glycine and proline. It heals your gut lining and reduces intestinal inflammation.
 
Reduce Stress:
Research shows that stress can cause dysbiosis, and it has been associated with an increase in gut permeability. Although we cannot eliminate stress, we definitely can manage it.
Meditation, breathing exercises, spending time in nature, walking, spending quality time with loved ones and having fun helps regulate the stress response. Scheduling these activities in your daily routine not just helps to deal with a stressful situation in a much better way but also suppressing chronic inflammation states and maintaining a healthy gut-barrier function. 

Exercise:
Being active has been shown to have many health benefits, both physically and mentally. It not just make you happier and healthier, but It may even help you live longer. 
Numerous research shows that exercise support digestion also it can enrich the gut microbial composition. 

Sleep:
Scientists investigating the relationship between sleep and the microbiome are finding that this microbial ecosystem may affect sleep and sleep-related physiological functions

Further Reading:

Giulia Enders Gut: the inside story of our body’s most under-rated organ  https://www.amazon.co.uk/Gut-inside-story-bodys-under-rated/dp/1922247960                                        

Jeannette Hyde: The Gut Makeover: 4 Weeks to Nourish Your Gut, Revolutionise Your Health and Lose Weight   https://www.amazon.co.uk/Gut-Makeover-Nourish-Revolutionise-Health/dp/1784297747/ref=sr_1_1?s=books&ie=UTF8&qid=1524503207&sr=1-1&keywords=the+gut+makeover                                                                                 

References:

1. https://med.nyu.edu/medicine/gastro/about-us/gastroenterology-news-archive/your-gut-feeling-healthier-digestive-system-means-healthier

2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4528021/

3. http://www.gutmicrobiotaforhealth.com/en/about-gut-microbiota-info/

4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4838534/

5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5440529/

6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4604320/

7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385025/

8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385025/

9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385025/

10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385025/

11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5045149/

12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4604320/

13. https://www.ncbi.nlm.nih.gov/pubmed/29306937/

14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5357536/

15. https://www.ncbi.nlm.nih.gov/pubmed/29031742/

16. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5441385/