It’s becoming more common nowadays for people to be intolerant or allergic to certain foods, and while some may disregard this concept as a fad, a cry for attention or perhaps an attempt at being trendy – food intolerances really do exist. Improperly managed they can cause a wide variety of symptoms that can be extremely uncomfortable and can significantly affect your quality of life.

It is estimated that one-fifth of the population believe that they have a food intolerance. (1) Many people with food intolerances know that there is a food that is disagreeing with them, but they can’t quite put their finger on what it is. Sometimes there’s a reaction and sometimes there isn’t, it all seems so vague and confusing that it’s easier just to throw your hands up, give in and eat whatever (or practically nothing, as some people chose to do).

If you suspect that you’ve got a food enemy, this article will hopefully show you some of the avenues that you can investigate to find what it is that you’re reacting to, and what you can do about it.

Food allergies are a reaction by the immune system to a specific part of a food, usually one of the protein components.  Symptoms of food allergies can include hives, swelling around the mouth, rashes and/or vomiting.  The worst case scenario is an anaphylactic reaction, which can be life threatening.  Food allergies do not disappear and are usually present from birth. Most commonly these reactions are to foods such as peanuts, cow’s milk, egg, tree nuts, soy, fish and shellfish, however it’s possible to be allergic to anything (1).

At this point of time there isn’t much we can do about it except for avoid the foods and be ready to administer first aid should exposure occur.

There is however, some hope for future treatment for allergy sufferers. A recent trial by the Murdoch Children’s Research Institute found that use of a certain strain of probiotics was able to reduce peanut allergy in 23 out of the 28 children studied. This is only a small study so far, so it’s unlikely that this will be a widely accepted treatment for a while to come, and it’s not recommended to try this at home due to the life-threatening nature of these allergies, however it does highlight the importance of keeping your gut healthy and also provides some hope. (2)

Recognising the difference between an allergy and an intolerance is important, as the incorrect use of these terms is often what leads to the general confusion about the whole area.

Food intolerances are reactions to foods that are not classed as an allergy. In some instances it can be due to a lack of enzyme such as in lactose intolerance, and in others it can be due to a reaction from the IgG or IgA immune cells. Unlike fructose malabsorption and coeliac disease, this is not a widely accepted phenomena and research into this area is still in its infancy.

Food intolerances are usually developed as a result of gut flora imbalances and/or damage to the lining of the digestive system (often referred to as intestinal permeability, or leaky gut) however they can occur when a food is regularly consumed in large quantities (3) (4).

Food intolerances are not life threatening like an allergy, and the symptoms that can occur from eating something you are intolerant to are usually digestive (bloating, heartburn, diarrhoea, constipation, cramping and gas) however if you’re eating food intolerances too frequently then it can create symptoms elsewhere in the body that are less likely to be related to food (1). These include brain fog, headaches, mood swings or weight gain.  Food intolerance symptoms are often delayed in their onset (they can come on 48 hours after eating) which means they are much harder to identify as the culprit for your symptoms.

Fructose malabsorption can be a common issue for many people with digestive complaints, especially bloating, pain and diarrhoea.  It is estimated that up to 70% of people with IBS (irritable bowel syndrome) have fructose malabsorption (5).  The diet to manage this is known as the FODMAP diet.

The FODMAP diet was originally developed by Dr Sue Shepherd, an Australian dietician. She has proven, through her pioneering PhD research, that limiting dietary FODMAPs is an effective treatment for people with symptoms of IBS. Several research papers have confirmed her work and so this diet has become better known in the last few years, even being accepted overseas.

Fructose is a naturally occurring sugar found in certain fruits and vegetables, and in some people this sugar cannot be effectively processed in the small intestine.  As a result it is left to ferment, which can cause bloating, diarrhoea and/or constipation, flatulence, stomach pain, and even mood imbalances (6).

As wheat contains FODMAPs, some people attribute non-coeliac reactions to gluten to fructose malabsorption.

It is important to remember that high FODMAPs foods are not always the only culprit for IBS symptoms.  Consider being aware of your reaction to fatty foods, caffeine, alcohol, fibre (excess or lack of), medications and stress, which may also influence your symptoms. Hormonal problems and bacterial imbalances can also be responsible.

Contributing factors towards the development of fructose malabsorption include:

• Diabetes (especially type 2)
• Diets that are high GI (glycaemic index)
• Stress
• Certain medications including Corticosteroids and Metformin
• Digestive damage from excessive alcohol, smoking and other factors

As you can see from the above list, fructose malabsorption is likely to occur from poor blood sugar regulation and digestive damage – commonly seen in inflammatory bowel disorders such as Crohn’s disease and ulcerative colitis (6).

Diagnosis

Fructose malabsorption can be diagnosed using a hydrogen breath test, which recognises unabsorbed fructose.

The FODMAP elimination and challenge diet is also a way of determining whether you react to FODMAPS, and narrowing down what types and how much. The FODMAP diet is very strict, so it’s not a long term solution but rather a means to identify which foods in this group you are reactive to.

The FODMAP diet

FODMAPs are found in the following foods:

• Fermentable Oligosaccharides (e.g. Fructans and Galactans)
• Disaccharides (e.g. Lactose)
• Monosaccharides (e.g. excess Fructose)
• And
• Polyols (e.g. Sorbitol, Mannitol, Maltitol, Xylitol and Isomalt)

The list of foods that are to be avoided in a full FODMAP diet is rather large, but it includes a lot of fruits, honey and some other sweeteners, wheat products, most dairy sources, soy milk, legumes, and certain vegetables including garlic, onion, mushrooms and asparagus (8).

Chemical sensitivies.

There are a number of substances that are naturally contained in foods which can cause reactions in some people, including rashes, headaches, fatigue, digestive symptoms, hyperactivity and irritability. The main food chemicals which can cause symptoms are salicylates, amines and MSG.

Salicylates can be found in a wide range of fruit (especially in unripened fruit) and vegetables (more concentrated in the outer leaves), as well as nuts, herbs and spices, jams, honey, yeast extracts, tea, coffee, bear and wines. Aspirin also contains salicylates.

Amines are high in foods such as deli meats (salami, bacon, ham, frankfurts), tinned fish and tinned meats, tomato paste and pasta sauces. They are also present in cheese, chocolate, wines, beer and yeast extracts.

MSG (monosodium glutamate) is well known for the reactions it can cause, particular when used as a flavour enhancer in some Asian cooking, soups, sauces and packaged snack foods. It is also found in high amounts naturally in some foods such as tomatoes, blue and parmesan cheese, mushrooms, broccoli and some meat and yeast extracts.

Sulphites can cause a worsening of asthma symptoms, headaches and fatigue. The food additives to watch out for in this category are the numbers E220 – E224, E226 and E227. They are found in a lot of dried fruits, packaged salads and fruit salads, some dried foods such as garlic, ginger, potatoes, soft drinks and fruit drinks, pickles, sauerkraut and corn syrup. People who are very sensitive to sulphites may benefit from increasing their intake of the mineral molybdenum.

Histamine intolerance often mimics the symptoms of a food allergy, however it is an inflammatory reaction caused by an impaired ability to breakdown the chemical histamine, which is naturally present in many foods. Symptoms of histamine excess include hives and itching, racing pulse, anxiety, swelling of the face and throat, runny nose, conjunctivitis, headaches, digestive upset, fatigue, confusion and irritability. This problem is often developed after some form of disruption to the digestive system, usually an infection or course of antibiotics, but can also be triggered by stress and other digestive problems. Some medications such as painkillers, asthma medications and sleeping medications can also interfere with the enzymes that process histamine. Methylation problems can also affect histamine levels, and people who are in this category are more likely to experience mood disorders such as depression and OCD. Some of the main food triggers include red wine, fish (unless very fresh), smoked, processed or fermented meats, left-over foods, most cheeses, citrus fruits, pineapple, raspberries, prunes, tomatoes and tomato products, spinach, red beans, eggplant, olives, pumpkin, pickles and relishes, chocolate, soy sauce, most alcohol drinks and tea. (9) (10)

Coeliac disease

is one of the most well known forms of food intolerances, first discovered in the 1950s it was originally thought to only be a childhood disorder. The prevalence of this condition is increasing, however it is thought that there are many people with this condition who are still undiagnosed.

It is not an allergy or sensitivity, but rather an autoimmune reaction to gluten, which is often genetically inherited.  In people with coeliac disease the immune system causes severe damage to the cells of the small intestine, which causes digestive symptoms and significantly impacts on the absorption of nutrients, resulting in nutritional deficiencies. At a microscopic level, your digestive lining should be coated in hair like protrusions called vili – essentially it looks like a shag pile rug – and this creates lots of surface area to absorb nutrients. When damage has occurred in people with coeliac disease, these vili become flattened and fried, resulting in malabsorption problems.

Diarrhoea, cramping, bloating and constipation can be caused by celiac disease. However not everyone with coeliac disease experiences digestive problems, and so it can go undiagnosed for a long period of time, wreaking havoc in secret. Fertility issues, anaemia, osteomalacia, osteoporosis, autoimmune problems and mood disorders can all be related to undiagnosed coeliac disease (11) (12) (13).

Having the gene for coeliac disease does not automatically mean that you have the condition, but you cannot have coeliac disease without having the gene for it.

If you suspect that you have coeliac disease but have been avoiding gluten, then you can get yourself tested for the coeliac genes first.  If you do have the genes, you will need to eat gluten containing foods for 6-8 weeks before doing the antibody tests (as these would not be accurate without having eating gluten previously).  This will confirm whether you have coeliac disease or not. In some cases your doctor may refer you to get a biopsy performed, which is considered to be the most conclusive diagnosis.

Many people who are avoiding gluten have not been adequately screened for coeliac disease before commencing a gluten free diet and so coeliac disease often goes undetected (14).

In people with gluten intolerance/sensitivity or fructose malabsorption they can often handful small amounts of gluten with experiencing problems, however with coeliac disease you might get away without experiencing symptoms, but the damage to the vili will always happen. This means that having the diagnosis of coeliac disease gives you the knowledge of whether you need to be 100% strict with gluten avoidance or not.

Some ways to make life easier for yourself:

It can be very overwhelming and stressful to get a diagnosis of a food intolerance or allergy, particularly if it is a common food such as wheat or dairy. Thankfully due to the magic of the internet there is more help than ever for people trying to manage their diet around food intolerances.

Join a support group. There are plenty of Facebook groups and online forums dedicated to specific food intolerances, and often the people in these groups have done plenty of research so will be able to share resources and recipes with you.

Research food substitutions. Instead of giving your favourite recipes the flick, try substituting ingredients you can’t have for foods which will create a similar effect. For example, eggs, which are commonly used to bind dishes can be replaced with a little corn meal or extra kneading; cheese can be replaced with ‘vegan cheese’ which is often made with cashews and nutritional yeast; cow’s milk can be replaced with oat, nut or seed milks and wheat flour can be replaced with several gluten free flour options. Keep your pantry stocked with these and that way you won’t be disappointed if you get a whim for cooking a particular dish.

Plan your meals in advance. Meal planning and prepping can make life easier for everyone, but especially so for those dealing with food intolerances. Create a list of meals that you can have and rotate through these. Try a new recipe each week and eventually you will have a big repertoire of recipes that you are familiar with.

Call ahead. If you’re going out to eat, call ahead and advise of any food intolerances so that the kitchen can have options prepared.  It can be a good idea to ask if they’re okay for you to bring your own gluten free bread or milk alternative.

Educate your friends and family. Share this article and other information with friends and family who might be struggling to understand, and discuss with them what foods you can and can’t handle and how much you can tolerate, if any. Most people will be happy to accommodate your requirements as long as they understand.

You may be interested in:

Ultra low histamine 4-week meal plan and recipe eBook

Low Salicylate Meal Plan (one week)

Bread or Dead by Allison Jones

Coeliac Disease; How to take control of your health and healing your gut with herbs.

Works Cited

The post The Many Faces of Food Intolerance appeared first on Alison Mitchell Naturopath.

Ours isn’t a gluten free household, but I do like to cut down the amount of wheat consumed, and I also like to experiment with recipes for my patients. So in the search for gluten free cookies that are easy to make and toddler friendly, this recipe was born.

Millet is a gluten-free ‘ancient’ grain. It is one of the oldest crops known to man, and was one of the first grains that man made bread from. It is more closely related to corn than to wheat. It is usually better digested than most grains, and being free from gluten it is a good alternative to wheat.

It has a nutty taste usually, but there is a potential for slight bitter aftertaste if the flour is a bit older which means the fat has started to oxidise. This can be lessened by keeping the flour in the freezer, or grinding the flour fresh (this would be ideal as you are going to retain more nutrients, but not an option for many people). Use the flour within a few weeks of opening.

Millet is rich in magnesium, as well as vitamin B3 (niacin).

It does have a caution – it acts as a goitrogen, which means it can reduce the uptake of iodine into the thyroid gland. In the ocassional meal (and you know I love to vary up the diet) it’s not going to be an issue, but as a staple it would potentially cause an issue. For those with hyperthyroidism or iodine excess, this is actually a bonus. And if you have enough iodine in your diet, the effect of millet is likely not an issue.

Gluten Free Choc Chip Cookies

These are easy to make and toddler approved. I like to get Ash involved with cooking by measuring out the flour and other ingredients into the little measuring cups and and then getting him to tip it into the mixing bowl. I also ask him to help stir, which he does a little and then I finish up the rest.

Ingredients

• 2/3 cup plus 1/2 cup millet flour (140g)
• 1/4 tsp salt
• 1/2 tsp baking soda
• 4 tbsp caster sugar
• 4 tbsp brown sugar
• 1/3 cup chocolate chips, or more if desired
• 1/3 cup chopped macadamia nuts
• 1 tsp vanilla extract
• 2 tbsp butter or melted coconut oil
• 3-5 tbsp milk of choice, as needed

Method

1. Preheat oven to 190 C.
2. Mix all the dry ingredients together in a bowl.
3. Add wet ingredients and mix through well.
4. Now you can separate into the cookies by taking a small handful, or a large spoonful and rolling it between your palms to form a ball (approximately golf ball size).
5. Bake for 7 minutes, then remove and let stand on tray for 10 minutes. They will be slightly under cooked when you take them out of the oven but that’s okay because they will finish up on the tray when they’re resting.

The post Gluten Free Choc-Chip Cookies appeared first on Alison Mitchell Naturopath.

I love a good risotto in Winter. Heck, I love risotto any time of the year. So when fellow Naturopath and gut health afficiando Allison Jones (nice name hey?) shared with me this delicious recipe for a gut friendly (dairy free, gluten free, vegan and potentially low fodmap) risotto made from nutritious buckwheat and beetroot, I just had to nab it to share with you. Tip: Wear gloves when handling the beetroot so you don’t end up with red stained hands!

Want more recipes from Allison? You can visit her page here.

A while back now, I decided to improve my plant-based cooking repertoire. Even though I like to keep my kitchen non-denominational, I like to dabble in different dietary scenes. But, as a lifelong omnivore I was guilty of being very lazy when it comes to making meals from plant foods. All that changed a few years back when I decided to improve my diet and also found a love for recipe development. In the last year I set myself a challenge to improve my plant-based cooking repertoire.

This recipe for Buckwheat Risotto put to good use all of the principles of recipe development that I’d learnt – the need to balance different flavours with a range of complementary textures to keep the palate surprised and content. I’ve now been making this recipe for almost two years, so I’ve had plenty of time to get it just right.

Buckwheat has become a featured ingredient in many of my recipes. I love using it since it’s gluten free (don’t be fooled by its name), with a unique flavour and texture, depending on how it’s cooked. It feels very nourishing and satisfying to eat. It’s also highly nutritious, with a good balance of carbohydrate, protein, minerals and antioxidant plant compounds such as rutin and quercetin.

In this recipe, I’ve paired buckwheat with other earthy ingredients: roasted beetroot, porcini mushrooms, thyme and hazelnut. If you’re not familiar with porcini mushrooms, they’re a veritable umami powerhouse – delivering plenty of that unique savoury flavour provided by the natural glutamate content.

And, because I always look after you, dear reader, I’ve provided both a pressure cooker/Instant Pot option and a stove top option. Everyone wins!

This risotto is perfect in the depths of winter, but also in the transitional seasons. You will certainly not regret making this.

Buckwheat risotto with porcini, thyme, hazelnut and roast beetroot

Gluten Free, Dairy Free, Vegan, options for Low FODMAP

Serves 4-6

Pressure cooker/Instant Pot and stove top options (stockpot required)

Equipment: pressure cooker or stockpot, large glass heatproof bowl, baking trays, frypan (if browning the mushrooms), large measuring cup, kitchen knife, chopping board, tongs

Ingredients

• 1 1/2 cups buckwheat groats
• 15g dried porcini mushrooms
• 3 cups water, divided (pressure cooker option) OR 6 cups of water, divided (stovetop option)
• 1 bunch of thyme
• 1 1/2 tablespoons gluten free miso paste
• 1 1/4 tablespoons white wine vinegar
• 1 teaspoon fine sea salt
• 1 tablespoon olive oil, plus extra for the beetroot and mushrooms
• 250g white button mushrooms, sliced in half or in thick slices (if browning on the stove) (use oyster mushrooms or canned champignon mushrooms for a low fodmap option)

To serve

• 2 large beetroot
• 100g hazelnuts

Method

The Prep

1. Pre heat the oven to 180C/350F fan forced
2. Boil 2 cups of the water and pour over the porcini mushrooms in a large glass heat proof bowl. Let sit for 20 minutes.
3. Peel and chop the beetroot in to large bite sized pieces, then spray/coat with oil and place into separate oven trays.
4. Place the beetroot and hazelnuts in the oven. Remove the hazelnuts after 5-7 minutes (keep an eye on them to avoid burning). Roast the beetroot for 30 minutes total until a knife goes through each piece.
5. Once the porcini has soaked for 20 minutes, remove them from the liquid and set aside. Transfer the porcini liquid in to a large measuring cup and add any extra water needed to make 3 cups.

Pressure cooker/Instant Pot option

6. Reserve smaller stalks of the thyme and place the rest in the pressure cooker, with the leaves still attached to the stems.
7. Add all ingredients to the pressure cooker (including the porcini liquid and soaked porcini mushrooms) except the beetroot and hazelnut. Place the sliced button mushrooms last, to sit on top of everything else. Alternatively, these can be browned on the stove in olive oil.
8. Cook at high pressure for 6 minutes and then let the pressure release naturally for 5 minutes. At the 5 minute point, release remaining pressure.
9. Reduce the liquid in the risotto by selecting “saute” or “brown” on the pressure cooker. This will take between 5-8 minutes and requires occasional stirring.
10. Once the risotto is at the desired texture, remove the thyme stems with tongs, being careful to get all of them out – you’ll need to stir a few times and look carefully to remove them all.
11. Once ready to serve, plate up the dish and then place roasted beetroot, hazelnuts and mushrooms (if browned on the stove) on top of the risotto along with the leaves from the reserved thyme.

Stovetop option

6. Add all ingredients to the stockpot (including the porcini liquid and soaked porcini mushrooms) except the beetroot and hazelnut. Add the remaining 3 cups water.
7. If mushrooms are being browned on the stove, do not add them to the stockpot.
8. Reserve smaller stalks of the thyme and place the rest in the stockpot, with the leaves still attached to the stems.
9. Bring to a boil, then remove the lid and cook on high heat, stirring every few minutes. The risotto will be done in approximately 30 minutes or until soft, but slightly chewy.
10. The sliced mushrooms can be browned in some olive oil in a separate fry pan while the risotto is cooking.
11. Remove the thyme stems with tongs, being careful to get all of them out – you’ll need to stir a few times and look carefully to remove them all.
12. Once ready to serve, plate up the dish and then place roasted beetroot, hazelnuts and mushrooms (if browned on the stove) on top of the risotto along with the leaves from the reserved thyme stems.

About Allison:

Allison Jones is a Clinical Nutritionist and Naturopath in southern Sydney. She specialises in digestive health, with an interest in the gut microbiome. Allison is also a a passionate (and obsessive!) recipe developer, creating original recipes that are both nutrient dense and delicious. Find her at bodyelectricvitality.com.au

The post Buckwheat risotto with porcini, thyme, hazelnut and roast beetroot appeared first on Alison Mitchell Naturopath.

This recipe came about from my attempts to make a bit of  healthier version of Lumberjack cake whilst I was pregnant. I love Lumberjack cake, and one morning I was really feeling like it, but didn’t feel like something quite that sweet. I added some pineapple (like in a Hummingbird cake) and used buckwheat and coconut flour to make it a bit more blood sugar and gut friendly. I was quite impressed with myself for how well they turned out. Let me know if you give them a try.

Ingredients

• 1 apple, cored and diced
• ½ cup dates, chopped
• ½ cup boiling water
• 1 tsp bicarb soda

• 1 tsp baking soda
• ¼ cup maple syrup
• ¾ cup buckwheat flour
• ¼ cup coconut flour
• 1 ripe banana, mashed
• 2 slices pineapple, chopped
• ½ cup chopped mixed nuts
• 1 cup almond meal
• 3 eggs
• 1 vanilla pod, seeds scraped out (or ½ tsp vanilla extract)
• ½ tsp each cinnamon and ground ginger
• ¼ tsp each nutmeg and cardamon
• Pinch salt

Topping

• 60g butter
• ½ cup milk
• ½ cup brown sugar
• 2/3 cup shredded coconut (I used finely dessicated because that’s all I had, but this was too fine)

Method

Preheat the oven to 180°C

Mix the chopped apples and dates, bicarb soda and boiling water in a bowl. Stir to coat them, cover, then set aside until it’s just warm.

In a large bowl whisk the eggs with the maple syrup then combine the flours, baking soda, salt, spices and vanilla. Fold in the nuts, banana, pineapple and the soaked apple and dates.

Spoon into muffin trays and place in the oven for 30-40 minutes.

Meanwhile to make the topping, combine the butter, milk and brown sugar in a saucepan. Stir over low heat until the butter has completely melted and the sugar dissolved. Stir through the coconut. Pour this mixture evenly over the muffins, then place them back into the oven for 30 minutes.

The muffins are done when a skewer inserted into the muffins comes out clean.

Allow the muffins to cool slightly. Serve at room temperature.

The post Lumberjack-ish Muffins appeared first on Alison Mitchell Naturopath.

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~Serves 2~

Ingredients

• ½ cauliflower
• ¼ bunch kale (the flat leaf or the curly is fine), finely chopped.
• Handful mint and basil leaves, finely chopped.
• Salt and pepper
• 1 pinch dried chilli flakes
• 1 tsp cumin powder
• 2 salmon fillets

Method

In a food processor, blitz the cauliflower until it turns into a coarse breadcrumb like consistency.

Get out two frying pans, one on medium high and the other on medium heat. Add some olive oil to both pans.

In the medium high heat pan add the salmon fillets (first season them with salt and pepper) skin side down.

In the medium heat pan, tip in the cauliflower. Stir through until it starts to soften then add the kale. Season with salt and pepper and add the dried chilli and cumin. Cover with a lid.

After about 4-5 minutes or the skin is crisp, turn the salmon over.

Cook the salmon for another 3-4 minutes or until cooked to your liking.

Remove the lid from the cauliflower, then add the mint and basil and cook for another minute, then take off the heat.

Serve the cauliflower scramble into bowls and place the salmon fillet on top. Garnish with some cracked pepper and torn up basil leaves.

The post Kale, Basil, Mint and Cauliflower Scramble with Salmon appeared first on Alison Mitchell Naturopath.

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Health & Wellbeing Podcast #9

In this episode I am joined with Ashley Hunt, a London based Health Coach.

I got to know Ashley when she was living here in Sydney through the health and wellness website Move Eat Heal which Ashley co-founded with a friend. Now Ashley is based in East London and while she still writes for her own blog http://www.ashley-hunt.co.uk/ she is also a personal trainer and wellness coach.

We talk about keeping healthy when you move, coeliac disease, aerial fitness (pole dancing in particular) and Ashley’s personal approach to diet, exercise and lifestyle.

Want to subscribe to get podcasts automatically? You can do that here: http://apple.co/1JY8LTn

Ashley Hunt is a Personal Trainer & Wellness Coach with a holistic and balanced approach to health.

Ashley specialises in helping clients build their confidence as well as creating quick and effective workouts that can be done anywhere. Her signature style focuses on high intensity functional bodyweight exercises, incorporating a combination of yoga, pilates, gymnastics and calisthenics.

Connect with Ashley via her website, Facebook, Instagram or Twitter.

Podcast Breakdown

1:20 What Ashley has been getting up to

3:54 Changing your diet when you move and dealing with coeliac disease

8:36 Food intolerances vs food allergies article: http://casadekarma.com.au/the-ultimate-guide-to-food-allergies-intolerances/

10:00 Preparing so you can keep your diet on track when you move

12:00 Keeping exercise routine on track when you move

12:45 Ashley’s exercise style

14:35 Ashley’s recommendations to keep yourself healthy when you move.

15:50 Exercising without a gym

19:40 Over-training a no-no for adrenal fatigue

21:48 Ashley’s exercise routine for the week

22:33 Aerial fitness, pole and straps: Ashley’s experience with it personally and as an instructor, the benefits and how quickly you can see differences in your fitness and strength, bruising.

29:00 Busting the negative stigma associated with pole dancing

35:02 What inspires Ashley to write

37:55 Taking the stress and guilt out of getting healthy

43:14 Ashley’s typical day of eating

48:04 Lessons Ashley has learnt in her health journey, the importance of individualised health management

51:15 What happens when you work with Ashley as a Health Coach

52:34 How consulting with a health practitioner or health coach can help you to navigate the huge amount of confusing and overwhelming health information that’s out there on the internet and find what’s right for you

54:09 How to get in contact with Ashley

The post Pole dancing, coeliac disease and keeping healthy when you move – Podcast #9 with guest Ashley Hunt appeared first on Alison Mitchell Naturopath.

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Recipe by: Kellie Holland from Tonik Health

Love Banana bread but wish it was a bit better for you? Well wish no longer because this recipe gives your standard banana bread a health kick, and it tastes good too.

Egg free, gluten/wheat free, nut free, dairy free.

INGREDIENTS

• 1¾ cups spelt flour (for a gluten free version, use quinoa or coconut flour)
• ½ tsp baking powder
• 1¼ tsp bicarb soda
• Pinch of Celtic sea salt
• ½ cup maple syrup
• 2 tsp vanilla essence
• 4 tbsp flaxseed oil (you can also use olive oil)
• 3 over ripe bananas

INSTRUCTIONS

1. Preheat your oven to 170 degrees celsius. Grease a loaf tin with coconut oil and line with baking paper.
2. Sift the spelt flour, baking powder and bicarb into a bowl, mix through the salt.
3. In another bowl add the bananas and mash like crazy. Add in the vanilla, maple syrup and flaxseed oil and mix really well.
4. Add the wet ingredients to the dry ingredients and mix until your batter forms.
5. Pour into your prepared loaf tin, smooth the top out and for extra prettiness add half a banana (sliced lengthways) on top.
6. Add to the oven and cook for 45 minutes – check with a skewer to make sure it’s cooked through.
7. Let cool for 5 minutes and serve warm!

About Kellie:

The post Healthier Banana Bread appeared first on Alison Mitchell Naturopath.

I don’t often eat plums outright, and so when I had some plums (and incidentally a lot of oranges) leftover from a savoury dish that were getting a bit old I decided to make something them into a cake.  Whenever I bake cakes they never get finished, so I wanted to make a small cake that was relatively healthy.  I was very impressed with how this cake turned out, it was moist and had a pleasant combination of sweetness and tart.  As a result of it’s deliciousness, it was gone within 2 days.

This recipe has been adapted from a recipe from River Cafe Cook Book Easy.  Quantities have been reduced to make a smaller cake (will serve 4), and coconut flour has been used instead of wheat flour (quantities have also been adjusted for this, as coconut flour has a different absorptive capacity to wheat flour) .

Recipe:

Filling

• 2-3 very ripe plums.
• 30g caster sugar
• Juice and zest of one orange
• 1 vanilla pod

Cake

• 75g unsalted butter
• 75g caster sugar
• 2 eggs
• 10g coconut flour
• 1 -1.5 tsp baking powder
• 50 g almond meal

Topping

• 30g butter
• 25g brown sugar
• zest of one orange
• 50g flaked almonds

Method

Preheat the oven to 180°C

1.  Halve and stone the plums and put in an ovenproof dish with the sugar, the orange juice and rind.  Slice the vanilla pod lengthways and add to the dish.  Stir through, then bake for 20 minutes.  Remove from the oven and allow to cool.  Scrape the seeds from the vanilla pod into the filling and discard the empty pod.

2.  Grease a 20cm round spring-form tin, lined with parchment paper, with extra butter.

3.  Soften the butter and beat with the sugar until light and fluffy.  Separate the eggs, and beat the whites until soft peaks form, and then combine with the sugar and butter, then beat in the yolks (this provides extra fluffiness that the coconut flour needs, as it can often get heavy).

4.  Fold in the flours and baking powder, then pour into the tin.  Pour the fruit filling over the top, poking the fruit and juice in occasionally.  Bake in the oven for half an hour.

5.  For the topping, finely grate the orange rind.  Melt the butter and stir in the sugar, zest and flaked almonds.  Spread this over the half-baked cake, lower the heat to 160°C and bake for a further 20 minutes.  Cook the cake in the tin.

The post Plum and Orange Cake (Gluten Free) appeared first on Alison Mitchell Naturopath.

Serves 6

Ingredients

• 1/2 medium pumpkin
• 1/4 cup quinoa, washed
• 1 handful of pepitas
• 2 handfuls of sunflower seeds
• 1-2 tbsp sesame seeds
• 5 kalamata olives, chopped
• 1/2 large radish
• 1 1/2 cucumber
• 1-2 slices marinated capsicum
• 1/2 spanish onion
• 1 packet of rocket, washed and dried

Dressing:

• 1/4 cup extra virgin olive oil
• 1 tbsp caramlised balsamic vinegar
• 1 tsp dijon mustard
• 1 tsp lemon juice
• 1/2 tsp apple cider vinegar
• 1/2 tsp sumac
• salt and pepper, to taste

Method

Preheat oven to 200C.

Peel and deseed the pumpkin and cut into small chunks.  Place onto a roasting pan and drizzle with a little olive oil and sprinkle with salt and pepper.  Roast until golden brown, stirring through a few times to cook evenly.  Allow to cool.

Cook quinoa using absorption method until tender and germ ring is visible.  Allow to cool, or rinse under cold water if you’re short on time.

Put rocket into bowl with seeds and olives.

Using a mandolin thinly slice cucumber, onion, radish and radish and add to salad.

Cut capsicum into strips and add to salad along with quinoa and pumpkin.

To make the dressing, shake everything up in a jar and adjust according to your tastes.  it should be a little bit too vinegary before you put it onto the salad.

Mix salad and dress just before serving.

Tips

This is high in protein, fibre and zinc.  With the combination of seeds and quinoa this is a complete protein meal. 

Quinoa is rich in manganese, tryptophan and magnesium.  Pumpkin is rich in vitamin A and vitamin C, manganese and vitamin B6.

Gluten free, dairy free, vegetarian, vegan.

 
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