Dirty Dozen and Clean Fifteen 2020

 The Environmental Working Group (EWG) most updated Dirty Dozen 2020 list:

1.  Strawberries

2.  Spinach

3.  Kale

4.  Nectarine

5.  Apple

6.  Grapes (note this if you eat raisins)

7.  Peaches

8.  Cherries

9.  Pear

10. Tomato

11.  Celery

12.  Potato

These top dozen fruits and vegetables have the most pesticide contamination and would pay to buy and eat organically.

The Clean Fifteen list comprises fruits and vegetables that have the least pesticide contamination on them.  When considering your grocery budget, these are the ones where conventionally grown ones can just make it into the shopping basket.

1. Avocado

2. Sweet corn (whilst this may not have much pesticides, beware of GMO)

3. Pineapple

4. Onion

5. Papaya

6. Sweet pea

7. Eggplant

8. Asparagus

9. Cauliflower

10. Cantaloupes

11. Broccoli

12. Mushroom

13. Cabbage

14. Honeydew

15. Kiwifruit

What does your bowel movement say about your state of health?

A toxic digestive system has been implicated with multiple chronic diseases from diseases of the gastrointestinal tract to mental health issues (via the gut-brain connection).  A toxic digestive system includes moving your bowels too frequently or not move your bowels enough.  If you have to move your bowels 3 times before you get out of the door in the morning, that is a problem.  Conversely, if you move your bowels every other day, that is a problem too.

The number of items classified as food has changed dramatically over the last 100 years with industrial revolution and creation of fast food, man made food like substances, highly processed, high sugar, high fat, low fibre, high preservative foods that has substantially altered the bacteria in our gastrointestinal tract (also known as our microbiome).  The change in microbiome has affected the ability of our bodies to burn fats, created problems with blood sugar balance and altered mood and brain function.

Increased use of antibiotics, acid blockers, medication, steroids, chronic stress, highly processed foods and lack of sleep all alter out gut microbiome and function and lead to chronic diseases.  The disruption in our microbiome can change our bowel habits, although bowel habits can also be related to the balance of minerals in your nutritional intake, stress, hydration, lack of digestive energy and inappropriate fibre content of your food.

Most healthy adults have 2-3 main meals a day and it is normal that we have a bowel movement after a meal.  That way, we do not keep rotting remnants of food in our gastrointestinal tract that can feed the bad bugs.  Bad bugs in the gut cause gastrointestinal permeability which in turn can cause loose bowels or constipation, or alternating between the two, weight gain, brain fog and mood swings.

It is also important to minimise added sugar in our food. In this age of lots of processed foods, sugar can be hidden in many foods.  We should only have sugar from fresh fruits and vegetables. (Note:  dried fruits are very sugar dense).  From clinical observation, I have also seen dairy and gluten sensitivity common for people with chronic symptoms particularly in the gastrointestinal tract. However, we are all unique and one man’s meat is another man’s poison.  Identifying what causes your irregular bowel movement is important.  The target is for a Type 4 bowel movement on the Bristol stool chart and that you get a movement every day at least once a day, which does not contain mucus or blood.

 

https://www.youtube.com/watch?v=PxsQtQJ8Ihg

Sweet potato (Kumara) hash brown

Do you fancy hash browns?  It only takes minutes to make up a batch that has no gluten, dairy or any nasty additives in it.

Ingredients:

1 large sweet potato, grated

1 egg, beaten

1 Tbsp tapioca flour

1 tsp salt to taste

1 Tbsp olive or coconut oil

pepper

Method:

Mix all ingredients together and pan fry on low heat until it is cooked through.  This is useful for an afternoon snack or for lunch boxes.

Do you suffer from recurring headaches?

Recurring headaches are common amongst the young and the elderly.  There are many causes - stress, lack of sleep, dehydration, hormonal problems, food sensitivity, lack of movement, etc.  but definitely not a deficiency in painkillers.  However, the world today treat headaches like a painkiller deficiency.  Are you guilty of doing that?

This is an educational video to educate you on headaches and empower you to take charge.  Pain can cause fatigue and deplete your feeling of wellbeing.  If you have addresssed the issues in the video and still suffer from headache, please get in touch with your healthcare provider, or either one of us in this video.

30 min deconstructed gluten and grain free burger

This is a vegetable rich burger which has no grains, no gluten and no dairy.

Ingredients:

3 medium kumara (sweet potatoes, steamed)

1/2 head of cauliflower (steamed)

1 tsp garlic powder (optional, omit if you are on FODMAP)

1 tsp onion powder (optional, omit if you are on FODMAP)

4 Tablespoons tapioca flour to bind

Salt to taste

Pepper to taste

Steam the vegetables.  Allow to cool and blend together all ingredients.  Roll into patties and pan fry on low heat.

To assemble burger, you can use any meat or non-meat options of burger patties.  I just use pan fried salmon.  Garnish with lots of salad greens.

https://youtu.be/xkq-F6KMIz8

Gluten free diet

This is a follow on educational video from the previous one that I share about how to be gluten free or low gluten without breaking the bank account.  Dr Kylie Vincent and I also talked about the problems when we cannot break down gluten.

Gluten: differentiating between Coeliac disease and gluten intolerance

Coeliacs Awareness Week runs from 14-20 June 2000.  I often hear comments like Ïf you are not coeliac, then you can eat gluten".    Any practitioner that makes this comment certainly is not up to date with their scientific knowledge of what affects the gastrointestinal tract. 

In year 2000, the protein Zonulin was discovered by a gastroenterologist and scientist that affects the tight junctions in the gut and how it affects non-coeliacs. The result of having compromised gut integrity that creates permeability is an increase in body burden and inflammation.  This has many downstream repercussions in our state of health.  Enjoy this video and the next one which is my interview with Dr Kylie Vincent on Gluten free diets.