Post Script: The Scandinavian Belly Fat Program – Berit Nordstrand

he-scandinavian-belly-fat-program

The Scandinavian Belly Fat Program

12 weeks to get healthy, boost your energy and lose weight

Berit Nordstrand

Murdoch Books

ISBN: 9781743368893

 

Description:

A twelve week plan and 70 recipes to help you reduce unhealthy belly fat and live a healthier life.

It’s best-selling author Berit Nordstrand’s fall-in-love-with-life approach to food that makes her belly fat program unique. We now know that it’s the fact around your belly, rather than anywhere else on your body, that’s the most dangerous to health. Belly fat causes problems for the liver, kidneys and heart and contributes to cardiovascular disease, asthma, migraine, rheumatism, cancer, depression and of course diabetes. For men, a healthy waist size measures less than 94 cm and for women, a waist less than 80 cm. In this book, Berit sets clear, short-term goals to help you to reduce your belly fat over 12 weeks. Her program is packed with food and body facts, and simple food tips, tricks and more than 65 recipes that speed up the rate at which your body burns fat, increase your muscle mass and help you reach your ideal, healthy waist size.

 

 

Author bio:

 

Norwegian physician and specialist in clinical pharmacology Berit Nordstrand is devoted to studying the relationship between food and health. Also a certified cognitive therapist, Berit serves as chief consultant in a clinic specializing in addiction medicine. More than twenty years ago, when a young mother and recent medical school graduate, Berit faced numerous health challenges with her young son including epilepsy and ADHD and sought out ways to use food to help her son. Now, her son Petter is doing great, and Berit shares her results with the world on how the right food can bolster health and help us enjoy life to the fullest. Mother to six children between the ages of 6 and 22 years old, Berit is known for her inspiring talks and her passionate belief that everyone can enjoy the food they eat every day while reducing the risk of lifestyle diseases.

 

 

My View:

A sensible approach to changing your eating habits and becoming healthier.

 

This is not a diet but a method that creates lasting change in your eating habits for the long term, so that you can maintain good health and a stable weight for the rest of your life.  Methods that entail a radical shift in diet overnight will only work for the super motivated, while a gradual reorganisation is easier to achieve, because you will quickly see the effects of even the simplest little step. It creates curiosity, optimism and motivation, which will make your lifestyle change a lasting success.” (p.17)

 

I am not amongst the super motivated J  so this books speaks to me. I like its sensible approach – its goal driven focus – for example, Goal for Week One  – replace all white sugar and all products with ‘added sugar’ shown on the list of ingredients, with the sweet tats of nature… (p.21) this action will help reduce your sweet craving and reduce your waist size (p22-23). Nordstrand offers advice, replacements for white sugar, some science to back her claims, some tips and tricks to help you achieve this gaol. I like this one –“cut out sugar in your coffee. It’s better to soften coffee with a little milk and sprinkle ½ teaspoon of ground cinnamon into the cup.”(p.27)  I don’t take sugar in tea or coffee but I like the idea of adding cinnamon – I am a big fan of this spice and already add to oats, bircher muesli or anywhere I can. Nordstrand then shares fresh recipes that are white sugar free. And so on for the twelve weeks of the program.

 

I like the approach in this book – a little science, advice, tip and tricks, some recipes – an emphasis on fresh foods, replacing simple carbohydrates with wholegrains and seeds, cutting out processed hydrogenated fat from your meals, suggests food for a rich diversity of helpful gut bacteria, suggests minerals that help burn fat and advocates drinking green tea and eating a few square of dark chocolate…for added health benefits. You can’t argue with these suggestions.  A very sensible approach to healthy eating.

 

 

 

Post Script: Good + Simple – Jasmine and Melissa Hemsley

Good + Simple Cover

Good + Simple

Jasmine Hemsley, Melissa Hemsley

Penguin Random House Australia

Ebury Press

ISBN: 9781785031601

RRP A$49.99

 

 

Description:

 

GOOD FOOD, GOOD MOOD, GOOD DIGESTION, GOOD HEALTH!

 

Good + Simple celebrates the pleasure of delicious food that is simple to make, a joy to share and just so happens to be good for you. Jasmine and Melissa Hemsley’s principles of healthy home cooking built around gut health, whole foods and affordable ingredients show how tasty and achievable eating well can be.

 

The sisters have created 140 nutritious and exciting recipes – reworked classics, prepare ahead dishes, fast suppers with leftovers for packed lunches, energising breakfasts and snacks, satisfying breads, desserts and bakes. Infused with Jasmine and Melissa’s love of cooking and eating, Good + Simple includes plenty of practical tips and down-to-earth advice to help you gain confidence in the kitchen, plan for the coming week and cook for you and your family with ease. Enjoy real food. Look and feel amazing every day.

 

 

My View:

A great cook book with a simple philosophy – food should be good for you, it should be delicious and nutritious, and it should be simple and sustainable. (p.7)  I couldn’t agree more!

 

H +H (Hemsley and Hemsley) have 15 principles for eating well – let me share them with you:

  1. Gut Instinct
  2. Boil Your bones
  3. Forget Calories, Think Nutrients
  4. Meat and two veg
  5. Going Against the grain
  6. Fat is Your Friend
  7. Sweet Enough
  8. Drink to think
  9. The Real Deal
  10. Know your onions
  11. Prepare, Chew and Combine
  12. Be mindful
  13. Stress Less
  14. Tune In
  15. The “better than” rule.

 

This book got me at point 1 Gut Instinct. Gut health has something I have been very mindful of lately, you will have noticed I have reviewed a few Gut Health type books, and the more I read the more I am convinced that a healthy gut equals a healthy body. I am pleased that this cook book shares this philosophy too.

 

Bone broth – frugal, nourishing and tasty, bone broth is the age-old superfood at the heart of the H + H philosophy. (p.10)  I am in agreement.

 

I could go on…but I won’t. Pick up the book, watch the upcoming TV series on Foxtel; Hemsley & Hemsley: Healthy & Delicious, on Mondays at 8.30pm on LifeStyle FOOD and discover for yourself the H & H philosophies for eating well .

 

 

Post Script – The Microbiome Solution a radical new way to heal your body from the inside out – Robynne Chutkan MD

The Microbiome Solution

The Microbiome Solution: a radical new way to heal your body from the inside out

Robynne Chutkan

Scribe

ISBN: 9781925321012

 

Description:

The author of Gutbliss and one of today’s preeminent gastroenterologists distils the latest research on the microbiome into a practical program for boosting overall health.

 

 

The microbiome — the collective name for the trillions of bacteria that live in our gut — is today’s hottest medical topic. Synthesising the latest findings, Dr Robynne Chutkan explains how the standard Western diet and lifestyle are starving our microbiome, depleting the ‘good bugs’ that keep us healthy, and encouraging overgrowth of exactly the wrong type of bacteria. The resulting imbalance makes us more prone to disease and obesity, and negatively affects our cravings, our immunity, and even our genes. But beyond the science, what sets The Microbiome Solution apart is Dr Chutkan’s powerful plan for optimising your wellbeing.

 

 

Discover how our hyper-hygienic lifestyle, enforced with hand-sanitising gels and antibiotics, is stripping our bodies of their natural protective systems; learn about essential prebiotics and probiotics; read a private introduction to the stool transplant, the radical super-fix for a severe microbial imbalance; and cook for thousands of billions with recipes that replenish your microbiome. This book will bring welcome relief to the many millions worldwide who need to grow a good ‘gut garden’ — and enjoy healthier, happier lives.

 

 

My View:

This is a very useful resource for those about to embark on the wonderful journey of reinvigorating their gut bacteria and is just as useful for those already in the process, seeking further ways to enhance their “live dirty eat clean” lifestyle and confirmation that they are on the right track. This book is written in very easy to understand language (but don’t expect me to be able to pronounce all the names of bacteria and pro biotics – they are mostly very tricky) J Do expect to find some sound advice and lessons on how to change your life style and a simple 1, 2 3 rule to ensure you are getting enough dietary fibre (good digestion requires fibre); “Eat at least one vegetable at breakfast, two at lunch and three at dinner.” (p.134)

 

Do expect to find easy to follow microbiome recipes to enhance your “gut garden,” a how to guide to making beauty products (face scrubs, moisturisers, etc.) that are good for you and your microbes.

 

And last but not least a chapter on stool transplants. (I kid you not!) “Everything You Wanted to Know about Stool Transplants but Were Afraid to Ask (chapter 13) whilst delivering some interesting and appreciated scientific/medical based information that I probably would not ever ask about or give voice to question, this chapter say it all and is hilarious. (And I am sure I can hear the author laughing with me as I discuss this with you) Are you among the special few who love a good poo joke? Then this chapter is for you! I could not help myself – I solicitously read the entire book, nodding in agreement, absorbing new useful information…admiring the recipes and the simple guidelines for cultivating your microbiome but when it came to chapter 13 I was uncontrollably laughing out loud. My apologies I just couldn’t help myself! And when read out loud to my husband the supply list for “How to Perform FMT”( Faecal Microbiota Transplant) we both laughed so much we cried- his comment – “what do you need a plastic shower curtain for, seconds thoughts, no, don’t tell me.” But I did! We laughed so much we cried. (You had to be there) J

 

I should not laugh, this is a serious subject, but I am very pleased I read this chapter, I am enlightened and have shared my new found knowledge around – a subject (stools) that can be somewhat embarrassing to bring into a conversation has become socially accessible. As the author explains “Most of us have an aversion to stool stemming from early childhood when we are discouraged from passing gas or making any references to our ‘poo.’ Bowel movements are viewed as something dirty and furtive, best flushed away quickly and not discussed in polite company despite the fact that every human being on the planet has them on a regular, if not daily, basis.” Aversion now cured.

 

In writing this book and sharing her knowledge, Robynne Chutkan has created a comfortable (and educational) environment where all things ‘poo’ can be discussed. Gaining a better understanding of how our body works is cause for all to celebrate! Thank you Robynne Chutkan.

 

 

 

 

 

 

 

Science InThe Kitchen

In previous posts I have reviewed a couple of books on Gut Health- Gut  and Heal You Gut and provided a few Gut Friendly recipes for you to try.  This is what you will find in our kitchen/fridge and pantry these days (might need a bigger or extra fridge soon).  I am loving Kombucha Tea – but must make bigger quantities in future – it a great probiotic drink (recipe can be found in Heal Your Gut by Lee Holmes), my sour dough is well worth the effort of making, the fermented vegetables (husband makes these for us – and currently we are using red and green cabbages from the garden) is great with roasts or sausages, the olives are fermented, the fruit from our trees and taste great and the milk kefir I add to smoothies, husband drinks it by the glassful.

Kombucha Tea

Kombucha Tea – final product – Green tea and  black tea ferments

 

004

L-R Fermented veg – green and red cabbage, sour dough starter, olives, milk kefir

 

Sour Dough

Sour Dough

 

Kombucha starter

Kombucha starter

CUMIN DIGESTIVE AID (JEERA VELLAM) – Heal Your Gut- Lee Holmes

Cumin Digestive Aid recipe and image reproduced with permission from Murdoch Book and Lee Holmes author of Heal Your Gut.

Cumin Digestive Aid SML

Jeera is Hindi for ‘cumin’ and vellam in this context means ‘water’. Cumin is a powerful digestive aid and a detoxifier for the kidneys and bladder. Drink this shot after eating to improve digestion.

 

250 ml (9 fl oz/1 cup) filtered water

1 heaped teaspoon cumin seeds

2.5 cm (1 inch) piece of ginger, peeled and cut into thin sticks

Put all the ingredients in a small saucepan over medium heat and bring to the boil. Reduce the heat and simmer for 2 minutes.

Remove from the heat and set aside for 2 minutes before straining. Cool to room temperature and divide between four glasses to serve.

 

 

Cover Heal Your Gut

Cover Heal Your Gut

*Recipes and Images from Heal Your Gut by Lee Holmes (www.murdochbooks.com.au)

Post Script: GUT – The Inside Story Of Our Body’s Most Under-Rated Organ – Giulia Enders

Cover Gut - The Inside Story of our Body's Most Under-Rated Organ

Gut – The Inside Story of Our Body’s Most Under-Rated Organ

Giulia Enders

Scribe

ISBN: 9781925106671

 

Description:

The key to living a happier, healthier life is inside us.

 

Our gut is almost as important to us as our brain or our heart, yet we know very little about how it works. In Gut, Giulia Enders shows that rather than the utilitarian and — let’s be honest — somewhat embarrassing body part we imagine it to be, it is one of the most complex, important, and even miraculous parts of our anatomy. And scientists are only just discovering quite how much it has to offer; new research shows that gut bacteria can play a role in everything from obesity and allergies to Alzheimer’s.

 

Beginning with the personal experience of illness that inspired her research, and going on to explain everything from the basics of nutrient absorption to the latest science linking bowel bacteria with depression, Enders has written an entertaining, informative health handbook. Gut definitely shows that we can all benefit from getting to know the wondrous world of our inner workings.

 

In this charming book, young scientist Giulia Enders takes us on a fascinating tour of our insides. Her message is simple — if we treat our gut well, it will treat us well in return. But how do we do that? And why do we need to? Find out in this surprising, and surprisingly funny, exploration of the least understood of our organs.

 

 

My View:

Fascinating and engaging – Giulia Enders make me wish I had studied science and become a researcher too but though fascinating to read about I don’t think I want to carry out the research on this subject myself 🙂  Pooh pooh to that thought (pun intended, oh dear).

 

Who would have thought that a book of all things bowel, gut, digestion, bacteria and …  and all things poo related would make such a riveting read? Ms Enders writes in an easy to understand, colloquial manner that, married with the humorous and beguiling illustrations created by her sister Jill Enders, make this book a pure joy to read. A bonus – the knowledge that is espoused in this format is so easy to retain. This is a book I will certainly read again and refer to often.

 

The Gut is a subject that is trending at the moment – we have so much to learn and appreciate about this organ that can help us to lead happier and healthier lives – I was amazed by how much influence the gut has on the performance of the body as a whole. The information presented here is sensible and easy to digest; some facts you will already know – basic hygiene codes that have been instilled in you since childhood – but some we may just need a reminder of – never before has it been so important to WASH YOUR HANDS – often and regularly.

 

We live in an era of the super bug; “Every year, many thousands of people die in the West because they are infected with bacteria that have developed resistances that no drug can counter. When their immune system is compromised – for example after an operation, or if the resistant bacteria have got out of hand after a long course of treatment with antibiotics – patients can find themselves in real danger. Very few new antibiotic drugs are in development, for the simple reason that it is not very profitable for pharmaceutical companies to invest in them.” (p.221) Enders provides some advice for those seeking to avoid “unnecessary antibiotic gut wars.” (p.222)

 

WASH YOUR HANDS

 

Did you know that the scariest item in your kitchen is the kitchen sponge; “Anyone looking at a kitchen sponge under the microscope for the first time usually wants to curl up on the floor in the foetal position, rocking back and forth in disgust… sponges and cloths should be thoroughly wrung out and allowed to dry –otherwise they become the perfect place for moisture loving microbes.” (p.213)

 

WASH YOUR HANDS

 

Did you know…? “Bacteria cannot live on dry surfaces…the optimum temperature for your fridge is something below 5 degrees C…Damp kitchen cloths, a load of underpants or sick people’s laundry should be washed at 60 degrees C or more. Most E. coli bacteria are killed by temperatures above – 40 degrees C; 70 degrees C is enough to kill off tougher salmonella bacteria.” (p.214) etc. etc. So many interesting and vital facts are presented and discussed…to hear the science behind the discussion, to “see” the points made by the charmingly simple yet accurate illustrations is enthralling. Learning has never been so much fun.

 

WASH YOUR HANDS

 

PS – There is so much more to this book than simply presenting facts to encourage you to wash your hands – the gut has influence over some many functions in the body. As Ms Enders states in her introduction “The world is a much more interesting place if we look beyond what is visible to the naked eye – there is much more to see!…There is a buzz of constant activity beneath pour skin. We are perpetually flowing, pumping, sucking, squeezing, bursting, repairing, and rebuilding…We see the heart as central to life as it pumps blood around the body; the brain is admired for its ability to create a firework of new mental images and concepts every second. But the gut, in most people’s eyes, is good for little more than going to the loo. …People do not generally ascribe any particular abilities to it. It would be fair to say we underestimate the gut – or, to put it bluntly, we don’t just underestimate it, we are ashamed of it: more ‘guilt feeling’ than ‘gut feeling’! I hope this book will that – by making use of the wonderful ability that books possess to show us more than the world we see around us…And a gut feeling is a good feeling!”(pps7-9)

 

 

Check out this video; http://www.bing.com/videos/search?q=gut+youtube+giulia+enders&FORM=VIRE1#view=detail&mid=82833DA781C3FF6A1E1682833DA781C3FF6A1E16

 

Post Script: Heal Your Gut – Lee Holmes

“The Road to health is paved with good intestines.” Sherry R Rogers, M.D.

Cover Heal Your Gut

Heal Your Gut

Lee Holmes

Murdoch Books

Allen & Unwin Pty Ltd

ISBN: 9781743365601

 

Description:

Gut problems are at the forefront of everyone’s health concerns: bloating, constipation, indigestion and food intolerances. Importantly, the causes of these sorts of digestive problems can be helped without resorting to pharmaceuticals. But research is also linking unhealthy gut to serious medical concerns such as IBD, IBS, Crohn’s disease, coeliac disease, Thyroid problems and diabetes amongst many others.

 

In her new book Heal Your Gut, Lee Holmes says. “think of your gut as a garden that can only thrive when the soil is healthy. Healthy soil requires healthy foods and nutrients that will allow the ‘good guys’ to flourish

 

A healing protocol and step-by-step program with over 90 recipes to cleanse, restore and nourish…Heal Your Gut is a beautifully designed and photographed step-by-step protocol for restoring your inner gut health, via a treatment program and detox regime, supported by over 90 anti- inflammatory recipes to heal and nourish. Whether you’re suffering from a health issue aggravated by diet and a poorly functioning digestive system, or whether you have an auto-immune or digestive disorder, food allergies or intolerances, IBD, IBS, Crohn’s disease, coeliac disease, leaky gut, inflammatory issues, thyroid problems, neurological disorders, obesity, diabetes, arthritis or fibromyalgia, this book will provide you with information, meal plans and recipes to really heal your gut and get back on track with your health. By following the protocol you’ll feel more vibrant and alive, with energy to burn. This book isn’t just another fad diet: it contains recipes that have been specifically created to heal and also deliver vital nutrients, vitamins and minerals to get your body systems functioning optimally. Heal Your Gut shows you how you can nourish yourself like a nutritionist, with a host of exciting options to devour. Healing recipes include: coffees, teas, toddies and tisanes; smoothies, juices and milks; bone broths and stock; healing and sealing soups; easy-to-digest bowls; fermented foods for when your gut is strong; and even some delicious desserts…

 

My View:

“The Road to health is paved with good intestines.” Sherry R Rogers, M.D.

 

A well designed, easy to read reference book and healing protocol for anyone who has concerns about their gut health. I am amazed by the number of modern ailments that are directly related to gut health and the balance of gut flora in your digestive system, “The world within your gut involves a multifaceted, interconnected, interdependent relationship between living organisms called microflora. Microflora is the complex, diverse group of microorganism species that live in your digestive tract…know as gut flora…’good bacteria’ or ‘bad bacteria’…’Good’ or ‘friendly bacteria’ perform a multitude of tasks…including working to regulate the gut by neutralising some of the toxic by-products of your digestion; preventing the growth of harmful, pathogenic bacteria; controlling your metabolism; reducing harmful substances such as carcinogens and toxins; gleaning and absorbing energy, nutrients and fatty acids from the food you wat; recycling hormones; training the immune system and communicating with your brain.” (p. 6) Gut health is critical to overall health, we are what we eat, read a label on any of the processed food you consume and release the extra stress we put on out bodies and the gut in particular to digest and eliminate the chemical cocktails we ingest in the name of ‘food’.

 

We (our immediate family) have long been aware of the relationship between a healthy body and eating healthy “real foods”. For many years we have been making a determined effort to reduce our consumption of processed food (you may have noticed I cook ‘from scratch’, am a fan of slow cooked tasty meals, we grow most of our own vegetables – and maybe this year will have some fruit on our trees to pick and I preserve by bottling or freezing our excess produce.) Lately there has been much interest and research on the benefits of establishing and maintaining healthy gut flora – the building blocks of good health. “Lee Holmes knows firsthand how important a healthy gut is to feeling your best, and in Heal You Gut she shows the reader in a logical, stepwise fashion how healing your gut is the gateway to healing your health issues.” Dr Vincent Pedre (foreword Heal Your Gut.)

 

Lee Holmes provides the reader with a template for improving the ratio of good gut bacteria in the gut and provides an easy to follow protocol to heal and maintain a healthy gut barrier. Juices, smoothies, milks and bone broths are healing and soothing, removing and replacing certain foods in your diet will help correct the balance of ‘good to bad’ bacteria in the gut, and when the gut is stronger there are foods such as fermented veg to help keep your digestive system on track. In Heal Your Gut Lee Holmes provides the reader an easy to follow, beautifully illustrated practical guide to a healthier you from inside out. What extra steps am I taking to help heal my gut? Using bone broths as stock where and when I can in my cooking (and this stock adds such great flavour to your meals too – you will really notice the difference), I have replaced margarines, hydrogenised fats and corn based cooking oils with olive oil and coconut oil and butter, I use only pink Himalayan salt if I use salt in my cooking/on my table, I drink rooibos tea, I have almost eliminated processed food from my pantry…and we buy and consume freer range chicken and grass feed beef and lamb and recently have added ferment veg in the form of sauerkraut to our meals; small changes can make a difference.

 

This is a great practical guide to help you get your gut health back on track!

 

Home made fermented vegetables

Home made fermented vegetables.