Healthy Pumpkin Smoothie!; Paleo, Raw, Vegan

Hi everyone! 🙂

Today I’m going to be sharing one of my favourite fall time recipes with you all….a pumpkin smoothie!

You will need:
250gr. pumpkin
(optional): 1 scoop of vanilla protein powder
2 dates
200ml coconut milk
1/2 tbsp cinammon, 1/4 tbsp nutmeg, 1/4 tbsp clove
Directions:
Blend everything together and you’re done!

Can’t wait to start connecting by video with you all!

Make sure to let me know if you have any requests!

Lots of love!

Have a lovely and healthy day! xxx

Yasmin

DTHM #2; The truth about soy!

This is something that’s near and dear to my heart. Why? Because I used to be there, because I know what it feels like and can totally relate. I used to be that girl, my fridge was full of soymilk, soyyougurt, I would have tofu almost everyday and thought I was being “oh so healthy”. Usually people who buy soy products are trying to do something GOOD for their health, trying so hard yet doing the complete opposite. It literally kills me when I see people on instagram eating their soy yogurt or a mother in the grocery store,(obviously trying to do the right thing, but doing the complete opposite!) buy soymilk. To be completely honest It takes so much willpower not to go up to people in the grocery store and snatch the soymilk out of their cart.  But Yasmin, why!? Isn’t soy really good for you? I mean it’s ment to make you live longer and is really healthy….BLABLABLA! I’m sorry but bulls***.! Yes, I did just swear. This is something that’s so near and dear to my heart. I grew up eating soy and quite honestly think it hat detrimental effects on my health and hormones. If I can just help one single person see the truth about soy, then I have done my part.

The truth about soy

Let me tell you, that if you look ANY study about soy the health benefits ARE FAR outweighed by the well proven health risks of soy.  You see, these studies cost a lot of money, and who would be interested in founding a study on soy? Someone that can benefit from the sales of soy! So often times they then only mention the part that supports their study and what they’re trying to prove and just “forget” or fail to mention everything else. For example, they might claim it reduces your risk of cardiovascular disease but what they fail to mention is that the study showed in return it dramatically increased your risk of infertility, breast and other cancers, thyroid problems, conditions like gynecomastia (male breast development) and so much more! Again, the negative influences of soy are FARE outweighed by its benefits. 

Negative influences of soy

• Soybeans contain phytoestrogens, which mimic the body’s natural estrogen hormones. In woman this can lead to estrogen dominance wish has been linked to infertility breast cancer and hormonal imbalances. In men it can lead to gynecomastia (male brest development), infertility, low sperm count and increased risk for cancer.
• Soy contains high levels of phytic acid, wich can stop the body’s ability to absorb minerals,  like zinc, calcium and magnesium
• The protease inhibitors, found in soy can inhibit certain enzymes (molecules that digest and break down your food). Especially the enzymes that are responsible for digesting certain proteins.
• Phytoestrogens found in soy, have a huge amount of antithyroid agents that can lead to hypothyroidism and thyroid cancer.
• These phytoestrogens are so strong that a baby consuming only soy formula is consuming the equivalent hormones of 4 birth control pills a day! In infants, consumption of soy formula has been linked to autoimmune thyroid disease.
• Soy increases your body’s needs for Vitamin D & B-12, calcium and magnesium.
• I could go on for ever! If you want to read more studies about this and want to know what else soy can influence, just click here.

Soy formula; probably the worst thing for your baby.

Obviously all the negative influences above apply to babies aswell, but if you’re still not convinced and want to know more about the effect on babies. According to the weston a price foundation: ” Aluminum content of soy formula is 10 times greater than milk based formula, and 100 times greater than unprocessed milk. Aluminum has a toxic effect on the kidneys of infants, and has been implicated as causing Alzheimer’s in adults. Soy formulas lack cholesterol, another nutrient that is absolutely essential for the development of the brain and nervous system; they also lack lactose and galactose, which play an equally important role in the development of the nervous system. A number of other substances, which are unnecessary and of questionable safety, are added to soy formulas including carrageenan, guar gum, sodium hydroxide (caustic soda), potassium citrate monohydrate, tricalcium phosphate, dibasic magnesium phosphate trihydrate, BHA and BHT.

The most serious problem with soy formula is the presence of phytoestrogens or isoflavones. While many claims have been made about the health benefits of these estrogen-like compounds, animal studies indicate that they are powerful endocrine disrupters that alter growth patterns and cause sterility. Toxicologists estimate that an infant exclusively fed soy formula receives the estrogenic equivalent of at least five birth control pills per day (!!!!!) By contrast, almost no phytoestrogens have been detected in dairy-based infant formula or in human milk, even when the mother consumes soy products. A recent study found that babies fed soy-based formula had 13,000 to 22,0000 times more isoflavones in their blood than babies fed milk-based formula. Scientists have known for years that isoflavones in soy products can depress thyroid function, causing autoimmune thyroid disease and even cancer of the thyroid. But what are the effects of soy products on the hormonal development of the infant, both male and female?

Male infants undergo a “testosterone surge” during the first few months of life, when testosterone levels may be as high as those of an adult male. During this period, the infant is programed to express male characteristics after puberty, not only in the development of his sexual organs and other masculine physical traits, but also in setting patterns in the brain characteristic of male behavior. In monkeys, deficiency of male hormones impairs learning and the ability to perform visual discrimination tasks-such as would be required for reading-and retards the development of spatial perception, which is normally more acute in men than in women.

It goes without saying that future patterns of sexual orientation may also be influenced by the early hormonal environment. Pediatricians are noticing greater numbers of boys whose physical maturation is delayed, or does not occur at all, including lack of development of the sexual organs. Learning disabilities, especially in male children, have reached epidemic proportions. Soy infant feeding-which floods the bloodstream with female hormones that could inhibit the effects of male hormones-cannot be ignored as a possible cause for these tragic developments.

As for girls, an alarming number are entering puberty much earlier than normal, according to a recent study reported in the journal Pediatrics. Investigators found that one percent of all girls now show signs of puberty, such as breast development or pubic hair, before the age of three; by age eight, 14.7 percent of white girls and a whopping 48.3 percent of African-American girls had one or both of these characteristics. New data indicate that environmental estrogens such as PCBs and DDE (a breakdown product of DDT) may cause early sexual development in girls and a study in Puerto Rico implicated soy feeding as a cause of early menarche. The use of soy formula in the WIC program, which supplies free formula to welfare mothers, may explain the astronomical rates of early menarche in African-American girls.

The consequences are tragic. Young girls with mature bodies must cope with feelings and urges that most children are not well-equipped to handle. And early maturation in girls is frequently a harbinger for problems with the reproductive system later in life including failure to menstruate, infertility and breast cancer.”

What about the Asians, they eat a lot of soy?

Actually they don’t. It’s important to emphasise that people in those countries do NOT consume as much soy as the media would like us to believe. In fact soy based foods are served as a condiment, not as a main course and defiantly not as a replacement for animal protein. In addition, these foods are fermented or traditionally prepared, which minimizes the harmful factors.

Take away

Soy is not the health food the media claims it to be. If you absolutely have to consume soy, go for fermented soya products like miso or tempeh as that reduces the negative effects. In general, you’re probably way better off without soy. Also make sure to read the labels. Soy is added to pretty much every packaged and processed food these days, because it’s a cheap and easy filler. Soymilk and Tofu are not the only products with soy these days.

DTHM (Debunking the health myth) #1: The saturated fat myth

DTHM#1-Saturated Fat

DTHM #1:

I have decided to start this new series called Debunking the health myth; DTHM where I bust some common healthy myths and explain what’s actually going on.

Saturated fat:

And the first one is all about saturated fat. I’m sure you have all had someone tell you before that saturated fat is bad for you and causes heart disease. Well truth is, it’s actually extremely important for our health and wellbeing and necessary for humans to thrive!

Saturated fats are essential for proper energy function, cellular membranes, organ padding and hormone function. They give our cells the necessary stiffness, are essential for calcium absorption, have antimicrobial function, are needed for the proper utilization of the essential fatty acids and so much more!

When you actually take a look at the scientific evidence it does not support the claim that saturated fat causes heart disease in the slightest.

If saturated fat caused heat disease none of us would be here right now. Our ancestors relied on saturated fats to survive and evolve and had a huge amount of saturated fats in their diet.

It’s important to make the distinction between saturated fats and polyunsaturated fats! The majority of the polyunsaturated fats come from pressing nuts and seeds, such as corn, sunflower and soy, under thousands and thousand of pounds. From an evolution standpoint this is a predominantly new invention. We couldn’t do this 10’000 or even a 1000 years ago. The huge escalation of heart disease, cancer and diabetes all started after we stopped eating so many of the normal fats, the way nature provides them for us and started eating more of these polyunsaturated fats in form of hydrogenated vegetable oils and margarine. So no, margarine is not a better choice for you than butter.

I personally love to use saturated fats especially when baking and cooking and prefer using my extra-virgin olive oil (wich is a monounsaturated fat btw, not a polyunsaturated fat!)  in raw recipes or as a salad dressing. The reason why being: that when you heat oils, it causes the oil to go rancid wich creates free radicals. Free radicals are linked to a bunch of things like inflammation, premature aging and even cancer!

Take away:

Incorporate healthy sources of saturated fats like coconut and coconut oil, grass-fed (preferably raw and organic) butter and healthy sources of red meat coming from grass-fed, organic animals.

When cooking always make sure to use a saturated fat such as coconut oil and only use the monounsaturated fats such as olive oil in raw recipes.

Stay away from hydrogenated vegetable oils such as soybean, corn and sunflower oil.

PS: Also just found this short funny video whilst searching online, that I wanted to share with you, explaining how this whole myth started. It’s from the movie fat head. Really like this guys humor 🙂

Have a lovely and healthy day guys ♥

Banana, Walnut and Chocolate Chunk Cookies (Paleo, Vegan, GF, SF)

Let’s be honest: who doesn’t love good cookie every now and then? I sure do!  This might not be particularly modest to say, but these chocolate chip, walnut and banana chunk cookies are pretty darn amazing and super delicious!

You will need:

• up to 2 cups of almond flour
• 1/2 cup of all natural almond butter
• 1/2 cup extra virgin coconut oil, melted
• 1/2 cup crushed walnuts
• 2 bananas
• 1/2 cup (or more) of local honey (strict vegans can use maple syrup)
• 1 chia seed egg (1 tbsp of chia seeds mixed with 3 tbsp of water and soaked for at least 15 min; this can be substituted for one free range organic egg if you don’t have chia seeds)
• 1/4 cup (or more!) raw cacao nibs (you can also use dark chocolate chips)
• 1/2 tsp baking soda
• 1/2 tsp salt

Preheat the oven to 180 degrees celsius. Melt the coconut oil and combine with the almond butter, almond flour, chia seed egg, baking soda and salt.Cut the banana into small chunks and stir in to the dough. Add the walnuts and cacao nibs and stir in. Form cookies and lay out on a baking sheet. Bake in the preheated oven for 10-15min.

Have a lovely and healthy day guys ♥

Update and some thoughts

So as you might have noticed by the lack of posts lately, I have been super busy with school and just life in general. I have also been doing lots and loooots of reading, listening to podcasts and educating myself on health and wellness. I have learnt so many incredible things that have just blown me away that I can wait to share with you all! Really been digging deep and going beyond the conventional wisdom. Actually looking at all the studies and research instead of just believing what I hear someone else say.

I have also been going through some personal battles and have had to face a lot of hard decisions lately. Like the fact that I’m no longer a vegetarian. I don’t want to go into too much detail about that just yet, but hopefully in a couple of weeks once I’ve gained some experience and will be able to see how my body reacts I will write a blog post sharing what I learnt and how incorporating meat affected me and my body. You can read more about my decision to start eating meat here: http://instagram.com/p/eSxmtZlAog/#

I also just wanted to share some of my thoughts I posted on my instagram last night with you all. Basically just talking about how we all tend to be way to hard on ourselves for no reason at all. We might not necessarily be in control of what happens in our life but we are in control over how we choose to deal and react to the situations and our thoughts…Think the post sums it up pretty well:

“We all mess up from time to time. We all have our bad and unproductive days where we might not achieve everything we had planned out for the day. I’m not gonna lie: the past couple of weeks have been quite rough and I’ve messed up multiple times. My first response was to scold myself and get upset. Until I realised what I was doing and had to ask myself, what on earth I was doing!? Like how will being mad at yourself make this situation any better? Truth is: it won’t! There’s really NO point in being so hard on ourselves. We mess up, we fail, we have bad days. It’s part of life and a part of being a human being. So enjoy the process, smile at the mess ups and stop worrying so much 💕 The past is the past and we can’t change it. What we can change is our attitude towards the past and how you choose to deal with it. Do you choose to see it as an opportunity to grow and learn or do you just use the situation to prove to yourself how big of a failure and mess up you are and start pitting yourself? So next time you mess up: instead of getting upset and “punishing” yourself cuddle up in bed with a warm cup of tea and your favourite funny movie and move on☕ No need or point in dwelling on the past, it won’t change it or make anything any better. What we are in control over is our present and how we choose to deal with the past. Moral of the story: don’t be to hard on yourself 💕 you are perfect, just the way you are and messing up is a part of life and growing ❤ So smile and embrace your imperfections and let go of the past 🐾 Have a lovely and healthy day guys <3″

I’m headed for an early night now. Busy weekend ahead of me 🙂 I hope you all are doing great and never forget to smile!

Have an incredible weekend everyone!

Updated Workout Routine

So ever since I wrote my last workout routine post, it’s changed quite a bit so I decided it was time for me to do an updated one. I have started training for my first ever half marathon so am running a little more than I used to. I just really enjoy it and it’s fun and relaxing to me.

As mentioned in my last workout routine post: I don’t have a gym membership and do all my workouts at home or outside. I’m fortunate enough to have different sets of weights, an elliptical, spin bike and (my recent addition) a trx at home so I really don’t see feel the need to have to go to a gym. There is no gym close to me so being able to workout at home or outside really saves me a lot of time. I’m also lucky enough to live right by a forest with loads of fields and farms and just absolutely love going for a run or a walk in the fresh air surrounded by some beautiful scenery and nature.

When it comes to working out it really depends on how busy I am that day and how I’m feeling. I generally try to workout anywhere between 30-90min, 5-6 times a week. But if I’m having a busy day sometimes I’ll only have the time to squeeze in a 15min workout and that’s it. Then I’ll just make sure to go all out in those 15min to get the most out of my time. If I’m ever having a day where I’m just not in the mood to excercise I will usually just go for a long relaxing walk and that’s it. Listen to your body!

I also try to stay active on an everyday basis as much as possible. Things like: tacking the stairs, parking further away or walking instead of taking the bus. Small thing can make a big change! 🙂

Here is an example of what my week might look like. This is just an example as again as mentioned above it all depends on the time I have and how I’m feeling. I never stick to a strict schedule and no two weeks are the same. But without further ado here we go:

• Monday: Rest day! 🙂 I might go on a long walk with my dog followed by some stretching and a little yoga practise if I feel like it.

• Tuesday: Leg and glute strenght excercise. Usually around 40min, lifting as heavy as I can(I like to go all out when it comes to my legs and glutes 😉 ) followed by a run (usually around 45min)

• Wednesday: 3omin core exercises followed by a 15min HIIT

• Thursday: Upper body strength exercises and a run (again around 45min)

• Friday: 30min core exercises followed by 15min HIIT (or I might take a rest day; all depends on how I’m feeling)

• Saturday: Leg and glute strength exercises

• Sunday: Upper body strength exercise followed by a long distance run for the half marathon training. (Upping my distance every week but currently around 17km).

If you would like me to post specific examples of the exercises I do on specific days, just let me know and I’d be more than happy to share that with you all.

Have a lovely and healthy day guys ♥

Homemade powerbowl

My newest breakfast obsession! I have been making these pretty much every day for the last couple of weeks now and absolutely love them! Super delicious and nutritious! I have gotten several requests for the recipe, but to be honest with you all no two powerbowls I’ve made so fare have been the same. And that’s the beauty of it..you can easily change it up every single day to fit your needs and likings. You can make a chocolate powerbowl, a berry powerbowl, a banana powerbowl, a tropical powerbowl,…the options are endless! Depending on what you use you can easily get a different outcome every single time. I have posted a video on my instagram account before on how I make these but after getting multiple requests to do a blog post finally have decided to write a blog post on these powerbowls aswell.

The video on my instagram account: http://instagram.com/p/dQ4UBnlAjP/#

Step 1: basically you want to start of with some kind of fruit.

You could use anything, a banana, berries, apple, nectarine, pineapple….anything! The choices are endless! Keep the final product you want to create in the back of your head. So for instance if you want to make a chocolate powerbowl your best options are probably a banana or dates. However if you’re opting for a tropical powerbowl, you might want to stick to more of the tropical fruits like pineapple or mango.

Step 2: Add the liquid

You could use anything ranging from raw cows milk, to coconut milk, coconut water or even just plain water. Whatever you have around that day, are in the mood for and floats your boat.

Step 3: Add the protein powder

I personally like using the protein blend form sunwarrior, a clean, healthy, raw and vegan protein powder. But you could use whatever protein powder you have/like. Depending on the powerbowl I’m making I’ll either use vanilla, chocolate or neutral. (If you’d like you could also go ahead and add some oats at this point).

Step 4 (Optional): Add that nutritional punch

Now this is where the fun part begins. I personally like to throw a bunch of superfoods and/or greens into my powerbowls for that added nutritional punch and benefits. if you don’t add too much you usually can’t taste it and still get all the benefits. Win win situation. You definitely don’t need any of these items to make a powerbowl thought and can very well also make it without.

Examples of superfoods I like to throw into my bowl:

• Handful of spinach
• Avocado
• Raw cacao powder (if making a chocolate powerbowl)
• Spirulina
• Aloe Vera
• Mesquite
• Lucuma
• Maca
• Physillium husk
• Cinammon
• Barleygrass
• Wheatgrass
• Reishi mushroom powder

Step 5: Blend

Now just blend everything together until you’re left with a thick smoothie like consistency.

Step 6: Add topping

You could use anything you like. Here are a few examples and the items I personally love topping my powerbowls with. This gives it that nice crunch and makes the whole thing interesting.

• Raw Cacao Nibs
• Shredded Coconut
• Bee Pollen
• Fruit
• Cruhsed nuts
• Nut Butter
• Buckwheat
• Oats

And you’re done 🙂 Enjoy! If you end up making one and would like to share, I would love to see all the wonderful creation you all come up with! So feel free to tag me in your pictures or send me your wonderful creations.

Have a lovely and healthy day guys, xxx

Yasmin

Food diary August 25th

So I am always being asked to do a post showing what and how much I eat in a day. Until now I have always been very hesitant towards that request as what and the amount I eat changes every single day. Some days I eat more, some days I eat less. Some days I might have more carbs and then I’ll have a day where I’ll might have a little more heathy fats. I try to listen to my body and give it what it needs. I really encourage you to find what works for you and your body. No two people are the same and what works for me might not work for you and the other way around. Listen to your body and find what makes you feel satisfied, energized and happy 🙂 If you would like more of these, please let me know and I’ll be more than happy to do so.

7:30 Time for breakfast!

Today I had this delicious powerbowl for breakfast, it’s basically just a blend of strawberries, blueberries, a nectarine, oats, coconut flour, vanilla protein powder, spinach and then I went ahead and added superfoods like: wheatgrass, maca, lucuma, aloe vera, spirulina etc. Topped it with raw cacao nibs, buckwheat, nuts, inca berries and strawberries. If you would like to know how I make my powerbowls I have a video explaining how to here: http://instagram.com/p/dQ4UBnlAjP/#

10:30 Pre workout snack:

Cucumber, Strawberries, Nuts and bell pepper. I also had one scoop of sunwarrior vanilla protein powder mixed with water after this 🙂

13:30 Post workout:

Cooking my lunch and rehydrating after my workout with this delicious Coconutwater.

14:00 Post workout lunch

An omelette with sweet potato, cinammon, ground vanilla and all natural almond butter, cucumber and bell pepper.

16:00 Mid afternoon snack

Raw vegan chocolate Ice cream topped with chia seeds, buckwheat, nuts, hemp seeds, a fig and some dried inca berries. The original recipe can be found here: http://healthyyfood.com/2013/04/29/raw-vegan-chocolate-ice-cream/ I just added 1 scoop of protein powder.

19:30 Dinner

Quinoa, Cucumber, Bell Pepper, Cherry Tomatoes and mushrooms. All drizzled with a little extra virgin olive oil and lemon juice.

So this is what I ate today 🙂 I also had plenty of water to drink through out the entire day and took my daily supplements.

Hope this was helpful and you enjoyed this post!

Have a lovely and healthy day guys ♥

Homemade Vegan Coconutmilk Yogurt

So on my trip to Amsterdam last week I got to stop at (more like I forced my family to go there with me haha) at this health food store called unlimited health. I bought multiple items and one of my favourite purchases would have had to be a tub of CoYo (Coconutmilk yogurt).

Breakfast in Amsterdam 🙂 CoYo mixed with sunwarrior chocolate protein powder, fruit and a green smoothie

I liked it so much I finished it all in the same day and had to go back for more the next day. I wish I could have bought an unlimited supply to take back home with me but sadly due to it being a refrigerated item that obviously wasn’t an option. (Also not sure the airplane crew would have like me bringing back home a massive amount of CoYo haha). So I decided I would just have to make my own. The first time round making this I was very skeptical and was expecting the outcome to be a massive failure. But to my surprise it actually turned out really great and I was left with a delicious creamy and thick greek yogurt type consistency. Due to this being a fermented products it is amazing for your health and can help replenish that important gut bacteria of yours. You can read more about that here: How probiotics and cultured food can drastically improve your health and apperance

You will need:

• 1.5 Litres of full fat Coconut Milk
• 4 Probiotic Capsulses or yogurt starter of your choice (they should state on the directions the amount you need to use)
• 2 tbsp xanathan gum; this will work as a thickening agent
• 4 tbsp coconut flour
• An oven or any other device that can produce a heat of 40 degrees celsius for a long period of time

Step 1: Heat up the coconut milk

Heat up the coconut milk in a pan until it’s hot but not boiling yet. This will kill any of the leftover bad bacteria that you don’t want in your yogurt.

Step 2: Let the Coconut Milk cool down and then add the probiotics

Let the coconut milk cool back down to room temperature. Mix in the probiotics, coconut flour and xanathan gum.

Step 3: Let the fermentation process begin

Place your coconut milk in an oven that heated up to 40 degrees celsius and leave it there for 20-24 hours. This will give the bacteria time to grow and ferment the milk. During this process your coconut milk should start to thicken up and turn into yogurt.

Step 5: The final step

Remove the coconut milk yogurt from the oven and place in the fridge for at least 6 hours before consuming. This will stop the growing process of the bacteria and further thicken the yogurt

And that’s it. Feel free to mix berries, raw cacao or anything your heart desires into your yogurt to turn it into flavoured yogurt.

Homemade healthy chocolate protein frozen yogurt made using my coconut milk yogurt-recipe coming soon 🙂

Enjoy!

Have a lovely and healthy day guys♥

How probiotics and cultured food can drastically improve your health and apperance

About a year ago I started hearing and reading about probiotics, convinced by all the studies I read I started taking a probiotic capsule daily and was blown away by how much better I felt and how the problems I had with my digestion decreased immensely.

Health Benefits

The list of health benefits from probiotic is immense and seems never-ending. But here are a few of the things it helps improve:

• Diarrhea
• Acne
• Chronic Fatigue
• Urinary tract infections
• Bloating
• Eczema
• Food allergies and intolerances
• Cancer
• Headaches
• Cravings
• Depression
• Irritable bowel syndrome
• Inflammatory bowel disease
• Chronic Fatigue
• Ulcerative colitis
• Immunity

So what are probiotics and fermented foods?

Probiotics are the heathy and beneficial bacteria that live in the human digestive system, they aid our body in digesting the food and absorbing all of the nutrients and vitamins, detoxification aswell as controlling our digestion and overall wellbeing. Fun Fact: Did you know that we humans carry 10 times more bacteria cells then human cells?

Cultured foods are often also refered to as fermented foodsand are foods that have undergone a process where the healthy bacteria is added to these foods so that when consuming them you are able to replenish your gut with the healthy bacteria and rep all the benefits. The process of fermentation isn’t a new one and has been practiced by our ancestors all around the world for centuries.

Lack of healthy gut flora in today’s society

In todays over sanitary world where most of the people are eating processed conventional food and consuming antibiotics most of us are lacking these beneficial healthy and important bacterias.

Antibiotics are being fed to the animal products we consume and prescribed daily and sadly antibiotics don’t distinct between good and bad bacteria and just kill it all.

It’s also important to realize that the lifestyle choices we make daily affect our gut flora (bacteria). The bad flora in our gut feeds of off processed foods, refined grains and sugar. With time the bad flora will combat and outgrow the good flora if we keep on feeding our bodies with these highly processed foods.

How to replenish our healthy gut flora

The best way to replenish your gut flora is to consume fermented foods on a regular basis and supplement with a probiotic.

Examples of fermented foods are:

• Fermented Veggies; such as Sauerkraut, Pickles, Kimchi or you can even go ahead and ferment your own choice of vegetables for a fermented salad!
• Kambucha; A fermented tea
• Fermented and grass-fed organic raw dairy products such as Kefir, Yogurt and Cheese (make sure it is raw as conventional dairy products nowadays do not have live cultures (and if only very few) and are loaded with sugar that feeds the bad gut flora. The pasteurizing process that most dairy products undergo these days destroy the naturally occurring probiotics).
• Tempeh; Fermented soybeans
• Miso; A traditional fermented japanese Seasoning
• Homemade fermented products; I recently fermented my own coconut milk to make raw, vegan coconut milk yogurt. I will be sharing the recipe very soon 🙂

You can also take a probiotic supplement. Just make sure it is a high quality and efficient probiotic. It must contain strands that are able to survive the harsh human stomach acid to ensure that the bacteria reaches your intestines alive.

Hope this helps, have a lovely and healthy day guys ♥