Gluten and Autoimmune Connection

Gluten and Autoimmune Connection

Experiment for yourself, whether the big G word – Gluten is your friend or foe!

Dr. Peter Osborne gluten-sensitivity expert acknowledges that there are 140 autoimmune diseases that are scientifically linked to a gluten sensitivity. Other triggers that contribute to autoimmune disorders are poor immune function and vitamin deficiencies.  For the most part, gluten appears to be the heart of the problem.

“But gluten tends to be kind of that central core hub that’s always present.” ~Dr. Peter Osborne.

Despite sufficient time for results of autoimmune disease research and case-studies to really prove what is 100% true and false, it is important to be aware that most autoimmune sufferers have some form of leaky gut.  The main cause of leaky gut is being sensitive to gluten.

Leaky gut…

The best way to describe leaky gut (also known as intestinal hyper-permeability), is to think about your small and large intestines. One of the major task of your intestines, is to form a strong defensive barrier to prevent absorption of damaging substances to pass through. This barrier must be tight, in order to control what is allowed into the bloodstream.  Technically there is a single layer of cells in your intestines that open and close to allow only specific, very small molecules to pass.

Now, there are various experts debating the true size of our intestines. The range varies from half a badminton court, to an entire football field.  When it comes to making permanent dietary changes, what works for me, is to visualise the actual significance of what we are talking about.  In this instance, the worst-case scenario is half a badminton court, which is rather on the large size!

When this intestinal wall becomes unhealthy, it develops large cracks or holes, allowing partially digested food, toxins and other pathogens that perforate the tissues beneath it. This can trigger inflammation and manifest changes in your gut, that can lead to problems within the digestive tract and beyond.

How does gluten cause leaky gut?

  • Gluten can interfere, by opening up the tight barrier in your intestines.  There is less control of what should go in and out of the blood.
  • It can also activate immune cells, disrupting the body’s innate ability in determining the good versus the bad.

Whilst there are tests to check for an allergy or intolerance to gluten (IgE, IgA, IgC, IgM), there are no current mechanisms to check whether gluten is impacting your innate immune cells, nor interacting with this tight barrier and your intestinal cells, also known as enterocytes.

The only reliable way to truly diagnose gluten sensitivity is to stop eating gluten and see if it makes a difference.

Common signs of a gluten intolerance:

-protruding belly (just getting that one out the way first)!
-nausea
-cramping
-dry and flaky skin
-experience gas
-bloated
-fluctuation of moods / PMS
-brain-fog
-energy slumps throughout the day
-sugar cravings
-lack of concentration
-loss of memory

If you would like to decrease any of the symptoms mentioned above, give your body a break from gluten.  Go for a period of 60-90 days to truly understand if your body does better without gluten.

Start slow, change takes time to implement!  Tackle one meal at a time without gluten and then move onto the next.

The 2 x biggest game-changers

1)  Plan your meals in advance

Implementing and adhering to any dietary change, takes some planning.  Heck, any lifestyle change takes some preparation right?  Don’t fall in the trap that you can wing it.  You can’t!  Quite often, we start with good intentions and can only last 2-3 days, before we find ourselves caving in due to hunger, simply by not having the right foods within reach.

If your schedule is busy, have some foods that are ready to grab at your convenience!  This is a much better option, than settling for foods that contain gluten and rob your body of nutrients such as sugar and chemicals that are usually readily available.

2)  Batch cooking

You know what I’m talking about.  This one took me a while to embrace!  I loved the idea of spontaneity, experimentation and tuning into what my body needs on that particular day.  If you are surrounded by food shops that have plenty of healthy options, combined with a well stocked fridge, then you might be able to skimp on batch cooking.  Rest assured, with time, you will slowly start to understand what foods your body thrives on, and what doesn’t.

Cook once, eat anywhere from 2 to 5 times is a great way to always have nutritious and balanced meals!  Carving out time in your busy week, to cook something in bulk can seem daunting. Start with a simple meal like a stew, steamed vegetables or soup which lasts well in the fridge and freezer. Also when you cook and buy in bulk, you save on cost and time. The trips for food shopping become less, and within minutes you have a nutrient dense meal!

This post doesn’t mean gluten is the enemy for everyone, it just means that by identifying if gluten is a stressor for you or not, could prevent you from being exposed to unnecessary autoimmune disorders for the long-term.

Common questions may surface on what does this really mean? What to eat! There’s nothing left! Drop me a line, and I would be more than happy to steer you in the right direction. Trust me there is a whole plethora of choices, it can just be hard to know where to start!

Don’t wait for a diagnosis, prevention is better than a cure!

 

 

Source: Dr S. Ballentyne PhD, AIP, Reverse Autoimmune Disease and Heal Your Body.  Nutritional Therapy Association.

Fatty Acids + Key Tips for Balance

Fatty Acids + Key Tips for Balance

Alright Fatty Acids…  What!?

How & why are they important for your thriving health + hormones?  We will get to that in a moment.  Firstly I want you to know that I am not a doctor and will NOT ever diagnose you, that’s your GP’s remit…  They do a freakn’ amazing job in keeping the human race alive, and it’s quite a serious vocation of choice that takes a lifetime commitment. My passion and responsibility is to spread what I have learned from my own experience, education, training, and most of all, my job is to guide you to find what foods and lifestyle choices are suited bio-individually to be a healthier version of yourself, no matter your starting point!

So what does abundant health have any correlation with fatty acids?  Determining the right balance for your bio-individual needs starts with understanding where your body is at with it’s basic nutrient requirements. As I was embarking on my studies at the Nutritional Therapy Association in 2015, to my disbelief, I discovered I was severely deficient in my fatty acids.

After all… I “thought” I was pretty healthy. I knew that it was good to include good fats, and had a grasp on what these actually looked like. I enjoyed a wide variety of these fats from foods, and occasionally I would supplement with fish oil, only to result a ghastly after taste… This indicates that your digestion may require some support.

I also didn’t realise how critical these good fats (fatty acid balance) is pivotal for development and maintaining healthy hormones, and how it can set the stage for autoimmune disorders, if out of synch. Yikes! That wasn’t really a message embedded in society. There was emphasis to buy foods that was fortified with omega 6, thus must be good for you right? Not to mention the fad whereby fat was demonised the bad guy!  This could not be more further from the truth…

As I was working on my own nutritional needs from a foundational level, and with this new knowledge that I need to increase and balance my fats, the biggest game changer for me personally, was that my energy levels had increased significantly. The roller-coaster high and low energy dips that would sometimes occur mid-morning and late-afternoon vanished to this new found and constant stream of energy. For years I struggled with this, and genuinely thought, “this is just how I am”. The brain-fog also had lifted, and my circadian rhythm showed improvements. Honouring the night time for rest, and day time to live energetically! One random sign, is by walking up stairs with a spring in your step, versus that dragging your heals feeling. The light-bulb truly went off when our Group Leader, Dr. Dana Brown was teaching us how to functionally test the body’s response for fatty acid deficiency, therefore next time you find yourself walking upstairs dragging your heels, do a quick check-in with your fat intake!

What are Fatty Acids?

Without getting into too much science, in layman’s speak…

Fatty acids are derived from the consumption of good fats and oils (known as lipids) from your diet. Lipids are specifically made up of triglycerides comprising of three fatty acids, and one glycerol molecule. Fatty acids are organic molecules made up of a chain of carbon atoms. These chains range anywhere from one to 24 carbon atoms, and they are named according to the length of the carbon chain and the degree of saturation.

Through appropriate digestion, your body breaks down the lipids from your fats and oil consumption to the molecular level for utilisation from your cells. To create those healthy cell membrane walls full of lustre, the cell walls require good fats + in their correct ratios.

There are two polyunsaturated fats absolutely essential to the body:
Linoleic Acid (LA) Omega 6
Alpha-linolenic Acid (ALA) Omega 3

There are also four other fats, which are conditionally essential:
1. Gamma-linolenic Acid (GLA)
2. Arachidonic Acid (AA)
3. Eicosapentaenoic Acid (EPA)
4. Docosahexaenoic Acid (DHA)

Essential means you have to ingest these important fats from your diet, and are required for proper body function. The body knows how to manufacture the conditionally essential fats, provided it has the raw materials from your foods.

Key Motivators… The Why?
• Essential Fatty Acids and other good fats are of crucial importance to one’s endocrine system, think your reproduction powers!
• The body cannot make healthy hormones without good fats. Endocrine factories are inside the cells and phospholipids control what goes in and out of the cell.
• The human body is made up of an estimate of 32 trillion cells! That’s a whole lot of cell membranes to feed – they require healthy fats for efficient hormone communication.
• The appropriate mix of fatty acids is critical for the management of inflammation.
• Inflammation is now considered to be a major factor contributing to heart disease. Good fats are the best source of energy for the heart.
• Let’s not forget about the brain! Your brain is the fattiest organ in your body, at least 60% fat! Fats are needed to create neurotransmitters.

Are you still with me?

Phew..

The Omega’s (Polyunsaturated Fats)
1. Omega 3’s: Fish oil, flax seed oil, hemp, chia.
2. Omega-6s: Blackcurrant seed, evening primrose, sunflower oil, sesame oil.
3. Omega-9s: Extra virgin olive oil, hazelnut, walnut.

The polyunsaturated fats are the most unstable fats and go rancid easily. Heat should never be applied with these oils, avoid cooking with these oils by all means. They are mostly found in liquid form, keep refrigerated, particularly in hotter climates.

The other 2 classification of fats are:
1)  Saturated fats from healthy sources are that scrumptious delight called butter, also other raw dairy fats, coconut oil, animal fats from pastured animals.
They are highly stable, solid at room temperature and are best for cooking, as they do not go rancid easily.
2)  Monounsaturated fats are your olives, olive oil, avocados, nuts, bone marrow. They are relatively stable, do not go rancid easily, surpass low-heat cooking and liquid at room temperature.

More benefits… Apart from making your food extremely tasty?
• Fats (fatty acids) provide energy for the body.
• Are required for a healthy liver, digestive function and for the adequate use of proteins.
• Fatty acids are an essential part of the cell membranes that make up the tissues of the heart and the coronary arteries.
• Serve as a protective lining for the organs of the body.
• Play a role in slowing the absorption of food for proper energy regulation.
• It’s the fat that makes your meal extremely satiating, that full feeling, and prevents those future cravings.
• Fat’s manage the inflammatory process.

Fats to AVOID like the Plague:
• Hydrogenated or partially hydrated fats
• Highly processed vegetable oils
• Fried foods

Trans fats are a by-product of the hydrogenation process, which are highly toxic and cause havoc within a healthy body.  Think of all those foods at the supermarket neatly in their packages.  The longer the shelf life, the shorter one’s health!

What happens if there is an imbalance?
Omega 3’s and 6’s need to be in balance of a 1:1 ratio. The modern diet of today, leads consuming higher fatty acids in omega 6, overshadowing your omega 3’s resulting to a ratio of 1:19/20. This imbalance disrupts the functions of the body.

When this imbalance occurs, then your body is unable to provide the precursor ingredients necessary for the production of the anti-inflammatory prostaglandins PG-1 and PG- 3. The body is unable to inflame, and doesn’t have the sufficient anti-inflammatory factors needed to complete the healing cycle.

Unfortunately fatty acid deficiency is epidemic world-wide, which leads to musculoskeletal issues, endocrine issues, cardiovascular issues, immune issues, allergies, asthma, anxiety, skin problems and other mood conditions.

Other indicators of fatty acid deficiency:
• Chronic discomfort and swelling
• Agonising joints
• Frequent consumption of fried foods
• Poor brain function (bi-polar, bad memory, anxiety, depression, mood change)
• Oral pH below 7.2– 7.4
• Restricted intake of fatty fish, raw nuts and seeds, uncooked cold-pressed extra virgin olive oil, or avocados
• Daily usage of processed foods with hydrogenated or partially hydrogenated fats
• Dry or unhealthy skin
• Dandruff
• Hormonal imbalances

Key tips towards Fatty Acid Balance
1) Know your Fats!  The good guys and the bad guys to stay the heck away from.
2) Keep in check the importance of the omega 3 / omega 6 1:1 ratio.
3) Remove external stressors. Yes, the one’s that are of no surprise, and I will repeat for completeness.  Chemicals, sugar, smoke, ingredients you cannot pronounce.
4) Hydrate.  Healthy cell-to-cell communication (hormones) requires good quality water.  Hydration facilitates the transport of fatty acids, enables cellular hydration, improves the oxygen delivery to cells.  Removes wastes and flushes out toxins.  What’s not to love here?
5) Fat soluble vitamins require fat.  Vitamin A, D, E and K are your basic raw materials that are required for many functions in your body.
6) Supplementation will also aid the healing time, but the long-term preference is to get the nutrients from your food. Supplements are useful when starting out a customised nutrition plan designed for your bio-individual needs.  Also take into account the manufacturing process of your foods dependent on your location, and the scarcity nutrients in our modern day soil.  Know your source, better yet, start to grow your own.
7) Omit calorie counting… Healthy cells need healthy fats to function properly! I’m extremely passionate about this, being a victim of the whole fat-free saga myself. It also can set the stage for self-sabotage by eventually over eating due to not enough fuel in your body, and takes away the enjoyment of your foods. Nature has provided us with these wonderful gifts of nature, thereby adding a counting element to your routine, and then failing does not equate to enjoyment! Strive for intention, not perfection. That does not exist.
8) Mix-up your daily routine. It can be easy to fall into what I would call a “food-rut”, eating the same foods everyday.  Your body needs a wide variety of nutrients to fully thrive.  Embrace seasonal eating!

What key tip will you start with today?

 

Source: Journal of American College of Nutrition, Vol 20, No. 1, 5-19 (2001), “Types of Dietary Fat and Risk of Coronary Heart Disease: A Critical Review” by Frank B. Hu, MD, Phd, JoAnn E. Manson, MD, DrPh, and Walter C. Willett, MD, DrPh, Department of Nutrition, Harvard School of Public Health.  Autism Res Rev Int, 2002;16(3):7 “Study Tests Nutrients Role in Reducing Ear Infections.  Nutritional Therapy Association.

Thank goodness for oat soap!

Thank goodness for oat soap!

 

For a split second I had to take a double take on my soap choices whilst I was taking a shower post-gym workout. It wasn’t a rather long workout, but that’s a whole different story why shorter, less intense workouts might just be your thing…  To my dismay, I could smell intense chemical laden soap from afar, that was infiltrating the women’s shower rooms.  A lady was lathered from top-to-toe of goodness knows what, and being the trying to travel light mode that day (no slippers, which in the south-pacific means jandals or flip-flops), but my bare feet!  I tiptoed around this foamy mesh that was traveling at lightning speed towards me, with my bar of oat soap in tow… Ha ha, of course I’m happy, because it gave me the sudden urge to get this down on paper.

Now listen up ladies and gents,  yes men should also be concerned.  Your health goes beyond diet and exercise!  

There is so much laser focus on the latest diet fad or fitness craze, it respectively drives me bonkers. It’s not to say, completely ignore one’s diet regime and push exercise aside, but in addition take a good look at your external surroundings.

It can be too easy to have an orthorexic mindset when it comes to food and completing so many workouts each week, with little attention to your surroundings.  Your environment also plays a vital part in your health and nutrition.  For instance, if your home is susceptible to mold, or you’re exposed to chemical fumes at work, cleaning the house with potent toxins that may seep into your skin.  These toxins accumulate and put the body under a lot of stress, and also interfere with the normal functions of your body.

Products in the home

How many ingredients do you slather on your body and face each morning?  Are they natural or contain a lot of man-made ingredients that are difficult to pronounce?  I will be the first to admit, this is a struggle for me, particularly for washing my big red hair.  Just the act of washing your hair, you are essentially massaging chemicals and foreign ingredients into your head…

Oh and who doesn’t love a hot shower?

Imagine that steaming hot shower that helps you start your day.  The pores become open and alive. The biggest organ of your body (skin) is now being exposed to multiple foreign ingredients, some of which are chemicals!  Your body knows what to do, when it sees something that doesn’t belong there, however over time your immune system weakens as it’s constantly fighting against these foreign substances, you become run down, your immune system starts to loose its power, and is unable to function fully.

Examine your toiletries.  Is there a long list of ingredients on each product?  Can you think of another healthier alternative to use?  What about the products you use to clean your house?

Some of my go-to products, that are versatile to use on your skin, hair, and cleaning the home!  Feel free to drop me a message for further details.

  • Almond oil
  • Coconut oil
  • Bicarbonate soda
  • Olive oil
  • Arrowroot powder
  • Shea butter
  • Burt Bees
  • Trilogy serums
  • Essential Oils (find in most of the cute health stores in Riga)
  • Shea Butter
  • Soaps… from olive oil, oat, lemongrass, lavender, found in organic shops – Rīga
  • Apple cider vinegar
  • Lemon
  • Soft brown sugar
  • Rock sea-salt
  • Epsom salts
  • Activated charcoal
  • Eggs
  • Avocado
  • Honey
  • BE.LOVED products – AWESOME, AWESOME from facial scrubs, serums, perfume to make-up!

Don’t get me wrong I wear make-up, and sometimes nail polish. I live in Latvia, where it’s quite normal to wear a dress, beautiful shoes and anything that’s feminine on any given day, in fact EVERY day! Then I will say enough is enough, and go for 6-9 months, no fuss. I still find it difficult to find alternatives of all natural products, but even the smallest changes can go a long way. Strive for intention, combined with sustainability versus black and white perfection.

Body Love!

What is Nutritional Therapy?

What is Nutritional Therapy?

I get this question all the time, especially from the local community here in Latvia, and thought it’s time to put some words on paper for you, to unravel this mystery together.

Now before we explore what nutritional therapy is, I want to ask when it comes to your own health, have you ever heard yourself say something like…

” I normally wake-up during the night, this is just how I am.

I’m prone to catching colds, if there is a bug or virus going around.  Chances are, I will get it too!

My energy is best in the evening, I don’t do mornings!

I normally get ear infections when flying long-distances, heck sometimes short flights.

I experience bloating, flatulence & gassiness at least once a week.

After eating, I sometimes feel sluggish.

And so on.. “

I remember back in my teens and early 20’s, I would put down my health concerns as just a matter of how I was built, and never took much thought that there was a different normality.  Once you knew the diagnosis and medicine in tow, life went on right!?

Sometimes we put it down to genetics, or this is just how my body is; this is my way of normal.  But what if it’s not normal?  Health complaints should never be normal, in fact this is a good sign that you are in tune with your body, as it is sending out signals that it desperately is in need of assistance.

I like to think, that the human body is the most sophisticated computer system on the planet.  It cannot be simply made by a man with all the intricacies such as how we think, feel, do, react and so on.  Ok, we are not in the dark ages anymore, and realise human robots may be sufficient for some monotonous tasks, but seriously!

Any kind of concern or discomfort you experience in your body such as brain-fog, lethargy, bloating, sensitive emotions, belching, skin rashes, anxiousness and other bad moods, general fatigue, PMS, stomach cramps, gas, reflux, etc do not have to part of your “normal”.  These health concerns are a sign that there are nutritional deficiencies, which generally results from modern processed foods that impairs digestion, and also genetics can have a role.

In nutritional therapy, layer by layer we are looking at the “WHY” 

It’s important to understand, that these health complaints you may experience need to be treated at a much deeper level.  Think of your body like a house, and it’s the foundational pillars that needs some work, to provide your body the health it needs to carry out all the daily demands.  If we treat the symptoms, for example a cough, menstruation pain, hay-fever, brain-fog, irritability, mood-swings.. and so forth.  These will be remediated for the short-term, and are bound to return.  This is why in nutritional therapy, utmost focus must be on your foundational health, that addresses your:

  • digestion
  • liver function
  • overall gut health
  • sugar balance
  • hydration
  • vitamin and mineral need
  • balancing hormones

All food and supplement recommendations are based around these foundational elements.

The body works like a spiral, cells form tissues, tissues form organs, organs form systems.  Clients are able to resolve health complaints by focusing on their foundational pillars of health.  Many clients find that after just a few months of Nutritional Therapy, they feel better than they have in a long time. Some feel better than they can ever remember.

Nutritional Therapy works to resolve health complaints by building up a person’s health and by replenishing missing nutrients, as opposed to blocking functions (from strong medicines) or killing off things in the body.  After working with a nutritional therapy practitioner for some time, the client also learns the ability to attune to their own nutritional needs.

This restoration and fine-tuning, allows people to live vibrant, abundant and optimal healthy lives; which in essence is the goal of Nutritional Therapy!

 

Make your own nut milk

Make your own nut milk

Are you appalled at the idea of an alternative milk, from conventional milk?

Perhaps you despise the taste of nuts or you are fearful of this high caloric food?  When you change the way you prepare foods, in particular nuts, your body is able to absorb the nutrients, and reap a vast amount of nutrient dense goodness!

Some of the benefits when making your own nut milk…

  • Raw nuts are an excellent source of healthy fats, vitamins and minerals.
  • Each nut in it’s proper form, comes with their own benefits.  For example, almonds are high in manganese, which functions in enzymes that regulate blood sugar.  Great for controlling the sugar cravings.
  • Soaking helps to get rid of the phytic acid and enzyme inhibitors, which can interfere with the function of your digestive and metabolic enzymes.
  • Most store bought nut milks contain additional preservatives which can cause harm to the body.  For instance, carrageenan is a thickener, which is commonly used in almond milk, and can cause various digestive health issues.  Carrageenan is actually pretty scary, and it has been listed as a possible human carcinogen, this means it potentially causes cancer.
  • Another common thickener is soy lecithin. Soy lecithin is commonly made from GMO soy, which we should all avoid for many different health reasons.
  • Less waste, easy on the environment.  No cartons are thrown away in the process! 

Almond Milk Recipe  

Ingredients

1 x cup of natural almonds

1-1.5 litres filtered, clean water

2 drops vanilla essence

You will need a blender, large bowl and a small thin linen towel

Method

  1. Soak the almonds in purified water overnight  (min 4 hours).  Then strain, and pour clean water over the nuts to ensure all residue is removed. This process removes the phytic acid.
  2. Put nuts into a blender and add 0.75 litre of water (for large blender), otherwise fill with water until there is 20cm gap, as the liquid rises.  Whizz in blender for 1 minute.
  3. Take a clean small linen cloth (thin tea towel is perfect) make a manual sieve by grabbing hold of the corners of the towel and pour the contents into the cloth with a large bowl underneath. Use your hands to squeeze out the liquid into the bowl with the pulp until all liquid is in the bowl. Pulp remains on the top.
  4. Take the liquid from the bowl and pour into the blender.
  5. Add the vanilla essence (if desired) and blend for 30 seconds.

There you have it, your delicious almond milk! You can serve immediately on it’s own, really tasty and nutritious, or use as an alternative to normal dairy milk throughout your day.  After you have made this once or twice, you realise how easy it is to make.  It also saves you more time and money!

Tip: save the pulp to use for other recipes such as grain free muffins, desserts, pancakes.

Apply this recipe for other nuts, such as hazelnuts, cashews, macadamias, brazil nuts.

When using cashew nuts, you can skip the straining part.  Awesome!

If you are transitioning to a more wholefood diet, do take it easy on the nuts.  They tend to be much higher in omega 6, compared to omega 3.  This ratio needs to be 1:1 to help with your overall health.  Everything in moderation is a healthier approach. 

Lessen the digestion load

Lessen the digestion load

Our bodies are designed to not constantly eat…

When we consistently eat, graze or snack, the body never gets time to rest inbetween meals, as it’s too busy digesting, leaving limited time for healing and going through the daily detoxifying processes that is a necessity for overall health.  If we revert back to how our ancestors lived, they certainly did not frequently graze or eat, and relied on large hearty meals, packed with nutrition, to meet their physical lifestyle.  They sometimes would go hungry, hunting for their next meal, which great strength was required!

You may have come across the concept of eating 5-6 small meals a day, is the best method of consuming your foods.

Depending what you eat, can lead to sugar and energy fluctuations.  A lot of instances these constant meal type diets have more grains, refined foods and starchy foods, versus healthy fats, proteins and vegetables.  The higher refined carbohydrates / starches also cause the blood glucose levels to increase.

Thinking back to when I tried eating more meals, I was constantly hungry, I was eating much more then I ever had, and always felt tired and sluggish.  This was because my body was constantly in digestion mode, and dealing with sugar handling issues from too many starchy carbohydrates.

If we flip the other side of the spectrum, and eat much less, then this also can set the stage for extreme cravings to hit later on in the afternoon, or worse – very late in the evening.  These cravings will hit, because your body does not have enough fuel to function, and suddenly your brain will be sending you violent signals to eat anything in sight!

So how do we cut down on the snacking, sustain energy levels, whilst making sure we eat enough?

  • Start with a good breakfast that has good quality fats, proteins and carbohydrates.
  • Avoid refined foods that rob your body of nutrients.
  • Aim for your breakfast to sustain you until your lunch time.  Once mastered, do the same for lunch and dinner.
  • For small snacks when really necessary, opt for vegetalbes with a teaspoon of nut butter, a small piece of protein such as a boiled egg, tuna or piece of meat.  Small handful of soaked nuts goes along way.  Be mindful you are not consuming too many nuts in one sitting, these are just one of those foods that is easy to mindlessly eat without noticing how much you actually consume.  It is best to consume nuts with a small piece of fruit (green apple) or vegetable (carrot), as the fibre will help you feel more satiated.
  • Dinner time has arrived, also opt for another body loving meal – with the same template as above.  Aim to have enough on your plate, to avoid hunger in the late evening.

In general, if we use the method of how our ancestors ate, by eating more nutrient dense meals in their proper forms and ratio, our body will be able to skip a meal without too much impact.  This can take a while for the body to reach that point, just keep in mind, this is the goal.

For more information on what a healthy plate looks like, you can see the guidelines here.  This question comes up a lot in my nutritional therapy practice.  Also useful to understand which carbohydrates are right for your body.

There is always exceptions to those who really do thrive on having 6-8 meals a day.  This could be due to your bio-individual needs, or you are one of those blessed olympic athletes that needs precision when it comes to fuel at particular times of the day.

Are you often starving mid-morning or in the afternoon?  

Do you constantly snack?

Try it out, add more “punch” to your plate.

Start to notice that you naturally do not want that extra meal or snack, whilst at the same time giving your Digestion a well deserved rest!

You’ve got this!