From Belly to Brain: The Surprising Role of Gut Health in Parkinson’s

Recent research reveals that the connection between the gut microbiome and Parkinson’s disease (PD) is stronger than ever believed. Scientists are now uncovering how gut health not only influences digestive function but also plays a role in neurodegenerative conditions, like PD. Let’s dive into the key findings and explore how taking care of your gut may improve symptoms and overall well-being for individuals with Parkinson’s.

The Microbiome’s Role in Parkinson’s Disease Development

Evidence suggests that Parkinson’s may originate in the gut before progressing to the brain. Research from Duke Health highlights how a protein called alpha-synuclein—found in the gut—can travel through the vagus nerve to the brain, where it forms harmful clumps known as Lewy bodies, a hallmark of PD. This process may begin years before motor symptoms become evident, often signaled by early gastrointestinal issues like constipation and slow digestion.

In addition, changes in the gut’s bacterial community—known as dysbiosis—have been linked to both the onset and severity of PD. Researchers have found that PD patients tend to have a reduction in beneficial bacteria like Prevotella and Faecalibacterium, along with an increase in others like Bifidobacterium and Lactobacillus—likely due to chronic constipation or dietary shifts common among those with PD.

Gut Health’s Impact on Inflammation and Immune Function

A healthy gut acts as a gatekeeper, preventing inflammation from spreading throughout the body. In people with PD, however, the gut’s barrier function weakens—a condition often referred to as “leaky gut.” This allows inflammatory molecules to enter the bloodstream, potentially exacerbating neurodegeneration in the brain.

According to studies published in Nature Communications, short-chain fatty acids (SCFAs)—produced by gut bacteria digesting fiber—help reduce inflammation and protect both brain and heart health. However, individuals with Parkinson’s tend to have lower levels of SCFAs, likely due to disruptions in their gut microbiota, suggesting that boosting SCFA levels could play a role in managing PD symptoms.

Optimizing Gut Health Through Diet

The best way to support the gut and, potentially, improve Parkinson’s symptoms is through a fiber-rich diet. Incorporating foods like fruits, vegetables, and whole grains can encourage the growth of beneficial bacteria and increase the production of SCFAs. For people with PD, FODMAP-friendly diets may also be helpful by reducing gastrointestinal discomfort and promoting overall gut health.

Interestingly, certain PD medications can interact with dietary choices, especially protein-rich meals. As a result, some individuals adopt protein-redistribution diets, consuming most of their protein during the evening to improve medication absorption throughout the day.

Emerging Therapies and the Future of Gut-Brain Research

Innovative therapies, such as fecal microbiota transplants (FMT) and probiotic interventions, are currently being explored to restore microbial balance in PD patients. Researchers are also developing personalized nutritional approaches based on an individual’s gut microbiome profile. Advances in multi-omics technologies—which allow for precise mapping of microbial communities—are paving the way for more targeted therapies aimed at improving gut and brain health.

Takeaways for Daily Gut Health Management

For those managing Parkinson’s disease—or anyone looking to optimize gut health—here are some practical steps to follow:

• Increase Fiber Intake: Aim for at least 28 grams of fiber daily to support beneficial gut bacteria.

• Incorporate Fermented Foods: Yogurt, sauerkraut, and kimchi are excellent sources of probiotics.

• Consider FODMAP-Friendly Options: These foods reduce digestive triggers while promoting gut balance. This is why we bring you the Lewis & Son range. We are here to help. https://www.continentalkosherbutchers.com.au/lewis-son

Maintaining a healthy gut may help ease Parkinson’s symptoms and improve quality of life. As researchers continue to explore this connection, there is hope for developing new, gut-focused therapies that will benefit both the body and the brain.

Learn More

For further reading, check out these resources:

• Duke Health on Gut Health and Parkinson’s

• Parkinson’s Foundation: Gut Health Tips

• ScienceDaily: Microbiome Research and PD

Understanding the relationship between the gut and the brain is an exciting area of research, offering new hope for those living with Parkinson’s. Taking steps to support gut health can have far-reaching benefits, helping to improve both physical and mental well-being.

This article was developed with the assistance of ChatGPT for content generation. However, the concept, editing, curation, and final touches were by Yvonne Quincey-de Guzman.

Written by: Yvonne Quincey-de Guzman

Pay it Forward for our ANZACS

129674 LAC

Ralph Lewis

23 April 1925 - 13 February 2015.

20 Squadron, Darwin & Air Gunnery School, West Sale RAAF

Father of Stephen (Lewis) and grandfather of Daniel (& Son)

Ralph served in the second world war in the RAAF from 1943 to 1946, enrolling at 17 years and 9 months of age. He trained as a diesel mechanic and in his own words, he was probably the worst diesel mechanic that existed. He chose to join the RAAF to avoid any chance of being on boats as he got sea sick. Much to his dismay he ended up working on some of the only boats in the RAAF.

He was involved in air and sea search and rescue stationed in Darwin, principally in the recovery of fallen soldiers retrieved from the water. He tended to remain very silent about his time in the war and it was only very late in his life that his family became aware that he still suffered nightmares from it. His wife, Susanne had to take into account that Ralph could not tolerate rice and fruit cake as this was part of his staple diet in the war; the fruit cake of which was sent in the mail weekly by his mother for a taste of home.

After the war ended Ralph returned to working at the Australian Taxation Office, where he studied Accountancy at night school. Post the ATO he established one of the largest credit unions which thrived under his leadership until his retirement some 40 years later. Family and community were always part of his core values, which were passed down from generation to generation.

Post retirement, Ralph worked as an honorary book keeper for Stephen’s business and maintained the payroll, before training Daniel and handing over the baton. Daniel made the wages with his grandfather every week for a couple of years and celebrated balancing each week over craft beer and snacks.

Lewis & Son is a third generation family business in Australia and multiple generations prior overseas. We recognise and honour the sacrifice that Ralph and other members of the Australian Defence Force have made in serving for the country. We have decided to partner with Legacy this year to support the family of veterans. Between ANZAC Day and Pay It Forward Day we will be donating all profits from our web store sales to Melbourne Legacy.

---

Written by his grandson Daniel Lewis

Our Emotional Relationship with Food

---

---

IBS: A Compassionate Insight into Wellbeing

The FODMAP Friendly 101 on IBS, FODMAPs & The Low FODMAP Diet

Written by: Charlotte Barber

Reviewed by: Sotiria Karatsas (Dietitian)

Here at FODMAP Friendly, we love our acronyms! However, what we love even more is assisting people with IBS symptoms to shop and eat with confidence. Education is a key piece of the puzzle when achieving this mission. Today on the blog, we are giving you the 101 breakdowns on IBS, FODMAPs, The Low FODMAP Diet and how FODMAP Friendly slots into these concepts. 

IBS – what is it, how many people have it & how do I know if I have it?

Irritable Bowel Syndrome (IBS) is a condition that affects the functioning of the bowel. People with IBS tend to have bowels that are more easily ‘upset’ than those without IBS. What does an ‘upset’ bowel look like? Think abdominal pain, bloating and alternating diarrhoea & constipation associated with eating. It is important to note that IBS is a functional disorder – it doesn’t cause lasting damage nor contribute to the development of serious bowel conditions, such as cancer or colitis. However, there is no denying that the pain caused by IBS is very real, even if the bowel appears normal in scans.

IBS is the most common gastrointestinal disorder worldwide – 1 in 7 people, or 15% of the population experience IBS. This means it is highly likely that someone you know has already been diagnosed with this condition. Women tend to be more prone to IBS than men, and symptoms usually occur first in early adulthood.

The cause of IBS is unknown, but environmental conditions such as high stress, change of routine, infection and diet may cause flare ups. People with IBS tend to present with a collection of unpredictable and often embarrassing symptoms which may significantly impact their quality of life. These symptoms include:Diarrhoea – sometimes referred to as IBS-D Constipation – sometimes referred to as IBS-C, excessive wind, bloating/distension , Cramps and fatigue

The symptoms of IBS are not ‘unique’ – they align identically to other gut conditions which can make a diagnosis of IBS difficult. If you suspect that you may have IBS, it is important to first seek medical advice to ensure that your symptoms aren’t caused by any other serious gut conditions such as Inflammatory Bowel Disease (IBD), coeliac disease or even bowel cancer. A doctor may complete a full medical check-up, blood tests, including blood tests to screen for coeliac disease, stool tests, and if further testing is needed, an investigation of the bowel lining by inserting a small tube (sigmoidoscopy) or of the large bowel via a colonoscopy. 

FODMAPs – the sneaky cousin of IBS

FODMAPs are types of sugars (short-chain carbohydrates) that can trigger the uncomfortable digestive systems of IBS. You may like to think of FODMAPs as the sneaky cousin of IBS that hide in a wide range of foods and drinks such as milk, garlic, onion, beans and wheat. FODMAPs are known to be poorly absorbed in the small intestine, where most nutrients are absorbed and instead ‘overstay their welcome’ by continuing to the large intestine (colon). This is where FODMAPs thrive as they are fermented by gut bacteria and can trigger symptoms such as bloating, excess gas and cramping in people with a more sensitive gut, such as those with IBS. 

The term FODMAP is an acronym that stands for:Fermentable – meaning the carbohydrates are broken down (fermented) by bacteria in the large bowel

Oligosaccharides – “oligo” means “few” and “saccharide” means sugar. These molecules made up of individual sugars joined together in a chain e.g. fructans and galactooligosaccharides (GOS).Examples of ‘O’ foods: wheat, rye, barley, onions, leek, garlic, legumes, lentils

Disaccharides – “di” means two. This is a double sugar molecule e.g. lactoseExamples of ‘D’ foods: milk, evaporated milk, yoghurt, ice-cream

Monosaccharides – “mono” means single. This is a single-sugar molecule e.g. fructoseExamples of ‘M’ foods: honey, mango, apples, pears, watermelon

And

Polyols – these are sugar alcohols (however don’t lead to intoxication!) e.g. sorbitol & mannitolExamples of ‘P’ foods: apples, apricots, nectarines, cauliflower, products (e.g. gums and confectionery, particularly ‘sugar free’ foods) sweetened with polyols

How do FODMAPs trigger symptoms?

FODMAPs have two common traits that influence how they trigger digestive symptoms:

1. They attract water into the intestine. This can great pressure in the gut and result in fully or partially loose stools (diarrhoea).

2. They are rapidly fermented in the large intestine by gut bacteria, which results in release of gas which can cause the intestinal wall to stretch and expand. In people with a sensitive gut (i.e. people with IBS), the stretching and can trigger digestive symptoms including bloating, cramping, abdominal pain and constipation.

What does the low FODMAP diet involve?

A diet low in FODMAPs (the ‘low FODMAP diet’) has been scientifically proven for the management of the uncomfortable digestive systems associated with IBS. The protocol is evidenced to help up to 80% of people with IBS manage their symptoms by reducing osmotic load and gas production in the distal small intestine and large bowel. The goal of a low FODMAP diet is not to cure IBS, but to identify which FODMAP groups are involved in triggering or exacerbating IBS symptoms and use this information to develop a personalised eating plan that ensures as much variety and as little symptoms as possible. 

Remember, the diet is a diagnostic tool, not a forever diet! In fact, many FODMAPs are prebiotics and have a positive effect on our gut health and should not be eliminated unnecessarily in the long term. The Low FODMAP diet commonly involves three-phases: elimination, reintroduction/challenging FODMAPs and maintenance/individualisation.  

Elimination is the trial phase of the low FODMAP diet that removes all FODMAP groups, even if you think they are well tolerated. The purpose of this phase is to determine whether removing FODMAPs makes a significant difference to symptoms. This step usually lasts around two to four weeks.

The reintroduction/challenge phase is commenced if symptoms have improved significantly upon completion of the elimination phase. The challenge phase aims to identify which FODMAP groups are well tolerated and which ones are problematic. This reduces the need for an over-restrictive elimination-style diet, which can limit foods high in prebiotics and plant variety. The challenge phase is structured and systematic – similar to running an experiment. 

Finally, the individualisation/personalisation phase includes well tolerated high FODMAP foods in the diet. It aims to give IBS patients the knowledge of which foods may give them symptoms but allows them to work to balance symptoms with food desires. Generally, most people don’t react to all FODMAPs, but rather have one or two main FODMAP triggers. This means that the long-term personalisation phase of the diet provides much more variety than the initial elimination phase.

A FODMAP-specialised dietitian is a great person to have on your IBS management team. A dietitian can perform a full patient assessment, including a symptom assessment and diet. They will be able to answer all of your FODMAP questions, and help you choose the best course of action when it comes to the way in which you’d like to implement the diet. Also, there is greater risk of nutritional inadequacy when eating low FODMAP which could lead to nutritional deficiencies in the long term. Dietitians will help ensure that you are meeting all of the nutritional requirements when eating low FODMAP.

When you try to embark on the low FODMAP diet yourself, it can be very easy to make mistakes and feel discouraged. A dietitian will equip you with the knowledge and tools you need to succeed through the three phases.  

How does FODMAP Friendly slot in?As mentioned earlier, the FODMAP Friendly mission is to assist people with IBS symptoms to shop and eat with confidence. We help do this through our FODMAP Friendly accreditation- the only registered certification trademark worldwide certifying FODMAP levels in food products that have been laboratory tested to be low in FODMAPs.

Levels of FODMAPs in food vary depending on the portion size and the way the food is processed. Therefore, it can often be tricky to read food labels to work out if a food is low FODMAP. Many food companies are now registering their products for FODMAP Friendly accreditation. If you see the green FODMAP Friendly logo on any food products, you have the ‘green light’ and can rest assured that product is suitable for consumption while following a low FODMAP diet at the packet serve size. You can browse the extensive range of certified FODMAP Friendly products here and be sure to look out for our logo next time you’re at the supermarket.

Our mission spans beyond certifying products. We also offer the FODMAP Friendly app where you can search for specific foods and discern their FODMAP content & recommended serve sizes. We also have a database on the app of FODMAP-specialised dietitians near your location. Beyond the app, our blog also offers reputable, educational information on all things IBS, FODMAP & gut health as well as recipes using certified products.  

There we have it – your 101 on IBS, FODMAPs, the low FODMAP diet and how we at FODMAP Friendly slot in. You can find out more by following us on Facebook and Instagram too. 

Healthy Choices This Holiday Season With These Top Tips From Leah Williamson

By Leah Williamson

Nutritional Therapy Practitioner (NTP), Autoimmune Paleo Coach, Host of the Low Carb Conversations podcast, a real food advocate, and the founder of Brisbane Paleo Group

The long end of year break, and the celebrations and gatherings that go along with this time of season, give us precious time with family, friends, co-workers and colleagues.  It’s about relaxing, socialising and taking a well-deserved break, but it does not mean you need to take a break from your healthy lifestyle!

Being prepared and having a plan will certainly put you on the path to a healthy outcome.  But how do you do this?

Here are some top tips on navigating your social situations:

1. When eating out or with friends or family pick the healthiest choice available to ensure you are getting your nutrients.  Look for delicious proteins, salads and veggies.  Fill your plate and then move away from the food once you are full.

2. Plan ahead and avoid overwhelm.  If you are unsure of available choices offer to bring a plate. It is a great way to show off new cooking skills or recipe that might lead to an information session for friends and family.  Taking some Lewis & Son small goods is always a treat.  Their rubbish- free, grass fed, kabana and salami is always a crowd pleaser.  Check out the recipe section for some ideas. They have a special No L Pickle, just in time for the holiday season. This  raw, wild fermented cucumber in traditional holiday spices will tickle your taste buds and settle your tummy, when you have had a little too much… https://www.lewisandson.com.au/ferments/no-l-pickled-cucumbers

3. Give notice to your host a head of time of your dietary requirements.  The important aspect of any holiday is being together rather than being centered on the food.

4. Don’t forget to get some movement in – head to the hills and take the family for a bushwalk, get out the bicycle, head to the beach and enjoy some simple movement, especially after a heavy meal. Gentle, post-dinner walks around the block are under-rated!

While your meals might take you away from your regular eating pattern it does not mean you should settle for poor food choices.  But hey, no judgement if you want to enjoy a little something that makes your heart and tongue sing. No food militia here.  If you do over indulge a bit on chocolate or other sweet goodies, then we want you to enjoy and live without the guilt. 

Here are some tips to help you get back on track:

1. Ensure you have a plan– like signing up  one of my 5 Week Special Programs (see my website below) which has a sugar detox built in to help motivate and inspire you back into the kitchen and back into your healthy lifestyle.

2. You might find that a disruption to your normal eating might cause some disruption to your digestive system – have some handy Lewis & Son Sauerkraut, wild fermented pickles, like any in the Lewis & Son range.  Try the new, limited edition No L Pickles! Eat some with each meal to help colonise the good bacteria in your gut.

3. Sip on some bone broth like the Meadow & Marrow range.  Full of nutrient dense goodness to warm the belly and boost the immune system to have you feeling your healthiest over the holiday period. Check out the new line, especially the AM Cleanse.

Social interactions with friends and family are such an important aspect to health, along with things like good nutrition, sunshine, movement and sleep. So just because you might not be able to eat all the foods, does not mean you should miss out on the interaction – the fun is not only in enjoying healthy food, but in the interactions with people you meet and have loved for years.

From our Family at Lewis & Son to Yours, Happy Holidays and all the best for a joyful New Year!

About Leah Williamson

Leah Williamson is a Nutritional Therapy Practitioner (NTP), Associate Instructor for the Nutritional Therapy Association, Autoimmune Paleo Certified Coach, RESTART Instructor, a REAL FOOD Advocate and the Founder of Brisbane Paleo Group.  She also hosts a popular podcast – Low Carb Conversations which aims to look objectively at the latest news health headlines.  She sees clients online and in person, one on one and small group programs.  She has been part of the Lewis & Son Family for many years and supports our efforts to bring you the latest, most up to date information on gut health and wellness.

You can find out more at www.nourishingconversations.com 

Pod Perspectives

---

by Yvonne Quincey-de Guzman

---

Set the scene 2006: George Clooney enters a swanky venue; smooth jazz pours out of the TV speakers and envelops you. In the blink of an eye, you're transported there, witnessing sexy George, young ER George, old Catch-22 George Clooney—all combined. He walks past two beautiful women and overhears their sensual conversation, all about coffee cloaked in innuendo. He pops a coffee pod into a machine and out comes a perfect cup of caffeinated gold. Yes, in that very moment, coffee that came from a pod was akin to being in the vast charismatic presence of Sir George himself.

Immediate mental mayhem ensued! I'm sure an error sign began blinking from my retinas as my inner voice loudly announced, “Does not compute.” Regardless of my crush on George, he was branded a charlatan forever. To pour salt in the wound, pod machines started showing up everywhere. I could not escape them, my mother’s house, the cute country B&B, people’s offices. My favourite shopping centre began selling them not just in one shop, but ten. I hoped it was a trend that would just go away. Thirteen years later, it has not.

I was a coffee purist, and still am. I've turned my nose up at coffee capsules and pods, dismissing them for reasons of flavour and environmental impact. When I heard that ST. ALi was making coffee pods, I thought I was going to have to break up with one of the best and most stable relationships I've ever had in my life. ST. ALi was—and continues to be—part of my morning routine and spiritual practice. Wake-up, hit the power button on my espresso machine, let the dog out, make a latte (in the cup my husband gave me when we began living together 12 years ago!) light a candle and set my intention for the day, while I zone out over the panoramic view of the Hawksbury River. The ritual is sealed as I slowly sip the liquid sunshine made with love by ST. ALi.

The day I heard about ST. ALi pods was different. My mind did not gently slide into the bliss of the morning. It was frantic and confusing. My mind screamed WHY? How could you do this to me ST. ALi? I believed in you! I trusted you. I could not accept this betrayal. I made a second cup of coffee and attempted to calm myself. “Get it together!” my alter ego insisted. My compassionate heart contemplated how cruel it would be to deny all of those pod machine people the joy and happiness ST. ALi brings me every day. I pulled apart my preconceived notions and tried to understand my beloved ST. ALi's point of view.

Firstly, I considered the quality of the coffee. FEELS GOOD was organic after all. WIDE AWAKE and ORTHODOX were also sustainably cultivated and precisely processed. All three delicious and full of flavour. In theory, this was an optimal start for any perfect cup of coffee—pod or not. High-quality specialty coffee: check.

Secondly, how are the pods made and from what material? Not all pods are created equal, as Google will tell you. The amount of misleading, contradictory, and inaccurate information floating around is enough to prompt abandoning the hunt for truth. I refused to give up. To press on, there were a few issues to consider:

How does the coffee taste and what are the key factors in preserving flavour and freshness?

What materials are the best to accomplish this?

How environmentally friendly are the pods?

Finally, I looked at my darling ST. ALi’s history. I have never been let down before. ST. ALi’s longevity and dependability has never failed me in the many years of our love story. Even though I don’t always see past my own point of view, ST. ALi remains inclusive of all coffee drinkers, remaining accessible to all, and does not discriminate nor judge. ST. ALi comes to the party with solutions. And while no one is perfect, ST. ALi always strives to do the best by coffee drinkers and me worldwide, minimising harm and creating a love bubble of unity through coffee.

Motivated to press on and put my mind at ease I did the research. I discovered that the pod materials made an impact in two ways. They keep the coffee fresh from oxygen transmission, as the choice of capsule or pod may affect the quality of the coffee over time. And, the pods are made from materials which do not always end up as advertised, whether compostable or recyclable.

Plant-based, non-plant based, aluminium pods, or a combo? Recyclable or compostable? Many companies make claims that simply are not totally true. According to the UTS’s Institute for Sustainable Futures research titled Coffee Capsules and the Environment from May 2019, I learnt that currently no pod or capsule is truly compostable or recyclable in Australia at this time—any companies making such claims are misleading. There are some materials that breakdown faster than others, for sure. The more compostable the pod material is, the more there is an oxygen exchange, so shorter shelf life and faster spoilage.

I began to understand that dear ST. ALi was just trying to steer the coffee pod sensation in a better direction. Pod people and pod machines were not going away, and who was I to judge anyway. I would not deny the love of ST. ALi and a perfect cup of coffee to anyone, ever.

All I could do is better understand the issues and how I can help. I referred back to the UTS article and made a list of the important points to review.

Coffee capsules are generally not currently recoverable through most standard kerbside systems, and should not be placed in either recycling or organics bins by most people.

Coffee capsules are currently not acceptable in any kerbside commingled recycling bins. Compostable coffee capsules (including certified compostable coffee capsules) are currently not accepted in most kerbside organics recycling bins.

The only viable standard recovery system for coffee capsules are dedicated, specialist recovery systems where consumers can drop-off or post-back certain branded coffee capsules to be recycled or composted. This is expensive and time consuming, making it unrealistic for most folks.

Recovery through recycling is generally preferable to composting, as recycling keeps materials in a circular economy for longer. But since kerbside is not an option and no recycling centres in Australia can separate the materials out of general recycling because they are so small, we must lobby our local councils to have a segregated collection system for these pods to be recycled properly.

Compostable capsules should only be considered if recycling is not a viable option, or if it also enables recovery of the coffee grounds. Currently, compostable pods in Australia need to be commercially processed for composting using chemical additives. Is this safe?

The use of the term ‘biodegradable’ is misleading unless accompanied by information on certification to an accepted industry standard. Products labelled biodegradable or degradable may not have any environmental benefits. Oxo-degradable capsules may cause environmental harm if they end up in landfill, or littered on land or in waterways, and will contaminate recyclable plastics. Materials labelled biodegradable, degradable or oxo-degradable should be avoided.

There is no evidence that any plastic capsules (even those that claim to be compostable, biodegradable or bio-based) will have greater environmental benefits.

So here is where the cost-benefit analysis kicks in. Each manufacturer has to weigh the pros and cons on offer. There's a pod with a shorter shelf life creating a product that easily goes off, and ends up in the bin anyway, and is not viable in the marketplace—but can be marketed as "compostable". This is balanced against a product that lasts longer, and is offset by other factors to minimise the footprint it leaves, like sustainable outer packaging and minimal use of plastics overall—where the pods themselves can't (or shouldn't!) be marketed as compostable or recyclable.

Not an easy decision. We do not live in a perfect world, and often must choose the least harm as the best path forward, until we develop something better. It's not all or nothing. I suppose I must accept this reality in the world of coffee pods too.

St. ALi Orthodox Coffee Pods

So, my conclusion was this. Coffee pods and capsules are popular and increasing in usage. All people deserve a perfect cup of specialty coffee, even those who use a pod machine. ST. ALi has developed pods for use with compatible machines, like Nespresso, with the intention of delivering consistently great tasting specialty coffee with the least impact and harm on the environment. As consumers and citizens, we need to urge our local councils to include a segregated recycling program for small plastics like pods to truly be able to deliver an environmentally friendly pod. ST. ALi uses recyclable plastics, ready for when local council makes this type of program available.

Enjoy the love of ST. ALi and get some pods of your favourite ST. ALi coffee from Lewis & Son—FEELS GOOD, ORTHODOX and WIDE AWAKE. They have a long shelf life and are easy to keep on hand. Use them at home, work, school or the next time you go away for the weekend. Even if you don’t have a pod machine at home, you never know when one will appear. You, too, can be ready for a perfect cup of coffee anytime. I love you now more than ever ST. ALi. Thank you for opening my heart to all coffee lovers, even the pod people.

Please urge your local council to recycle small plastics and sign this petition.

BIO-INDIVIDUALITY what is it?

A CHAT WITH MARIE CHIRICO

NUTRITIONAL THERAPY PRACTITIONER (NTP)

& FOUNDER OF NUTRIFIED

Q: What is bio-individuality?

A: Bio-individuality, in terms of nutrition, is based on a system of Solid Foundations, focusing on a  nutrient dense wholefood diet that uniquely suits an individual which in turn can help restore balance in their body. This bio-individual nutrition approach along with a balanced lifestyle of movement and play can enhance the bodies healing process.

Q: What are these Solid Foundations?

A: The first step in working with an individual begins with a detailed Nutritional  Assessment Questionnaire, with over 300 questions! When was the last time someone asked you this many questions in relation to your health? It rarely happens. The survey along with other functional testing allows us to asses the foundational areas; gut health/digestion, blood sugar regulation, essential fatty acids vitamins and minerals, adrenal function among other consequences to help get to the "WHY" things are happening in the body. Symptoms are not our enemies but rather messengers who encourage us to apply self care. One of the most important foundational pieces is swapping out processed food for nutrient dense whole foods along with mindful eating. This can help strengthen the system and heal and seal the digestive tract, allowing for the body to naturally absorb the vitamins, minerals and other nutritional components found in our food. We love Lewis & Son products to kick start this transition. They are an easy go to for my clients. The fermented products go hand-in-hand with their delicious smoked meats and small goods which are grass fed and artificial nitrate free. I like that they are gluten free, FODMAP Friendly certified Kosher and certified by Nutrified! 

Q: So how does bio-individuality work with these Solid Foundations?

A: Even with a whole foods diet, a person may not be getting what their bodies really need in terms of nutritional content if they are not applying mindful eating to help switch on digestion. You are as good as what you "digest" not only eat. When we withdraw processed foods from out diet and are aware of how our culture and lifestyle are often associated with eating foods that are highly processed, only then can we make a shift to overall better health. For example, when we go to the movies, most of us automatically think popcorn and choc tops, finished with a fizzy-sugary drink. These foods are highly addictive and mask our own innate intelligence of what our bodies actually need and crave. After processed foods are removed and replaced with whole foods, our natural cravings point us in the direction of where we might be lacking. If a person is craving chocolate all the time, this may indicate that they are in need of magnesium. If it is salt they crave, it might mean a deficiency in zinc, iron or potassium. We get a good idea of where to start, based on the questionnaire, and functional evaluation. And once the processed foods are swapped out, we can fine tune what the body needs. This information is again contextualized with lifestyle and daily stress. In the end, we don’t just talk about nutrition. It is the big picture stuff. To be truly healthy, we need to eat properly prepared food and have a lifestyle that is balanced with movement, enjoyment, stress relief activities and love. We also must get enough sleep and hydrate. Once we ease back into balance, the healing can begin.

Q: How do you work with clients?

A: I work with individuals in person, via video conference and in small and large group settings. I have resources in place to support and educate my clients to continue on their positive health journey, even after their consultation with me ends. Bio-individuality also means teaching skills based on an individual’s needs. It is crucial that people can shop and prepare their own nutrient dense whole foods, and not rely on restaurants and take-aways. Knowing where to go and what to get is all part of the strategy when it comes to the eating part. I teach them how to shop, prep and cook healthy, nutrient dense whole foods for themselves and their families, offering inclusion and lifestyle balance.

We pre-emtively develop strategies that will compliment a busy daily life and find ways to make it as easy as possible. When it is time for entertaining, a special meal out or holiday time, we can choose foods which will align with our health objectives, without feeling we are stuck or having to battle our willpower. Again, tailoring what we do to a person’s unique physiology and lifestyle ensures the most promising results. I want my clients to feel that they are heard and that our work together is specifically designed with only them in in mind. There is no one size fits all formula. The name kinda says it all.

Marie Chirico founder of Nutrified is a Nutritional Therapy Practitioner in the Sydney Area. She is available for individual and group appointments and consultations.

If you want to try out Marie's favourite kraut use discount code MARIE50 at checkout.

Email-marie@nutrified.com.au or check out her Facebook & Instagram pages- nutrified

The Gut and Exercise

By Karen Willey

---

“To me, movement is so much more than a physical activity. It is the means by which we can enhance the harmony and congruity of body, mind and spirit. ”

---

The human body is designed to move.  We move to engage with others, seek out our basic needs and to get the things we desire.  We also move away from things that scare, stress or repel us.  Our bodies are constantly moving either from our voluntarily actions or unconsciously. Our heart beats continuously, our blood circulates, we breathe, the food we eat moves through the gut all without us having to do a thing about it.  Our bowel actions are even euphemistically called `movements’. There is constant movement happening at the very foundation of our cellular and molecular structure. We move to live and we live to move and we cannot live without movement.

It is a sad fact that in modern society we are moving less and less. We all know that movement is good for us, with beneficial effects on our physical and mental well-being.  So when did moving our bodies become `exercise’? When did we start having to diarise it, wear special clothes to do it, and follow the prescriptive formula of a so-called `expert’ to get rock hard abs? Western culture has broken down movement to its isolated parts, but no other animal species does biceps curls, abdominal crunches or walks on a treadmill, except for maybe the dog on the Jetsons!  It is rare that we move just for the pure joy of it.  

Nowadays, there are so many `experts’, and so much confusing information abounds about the `right’ sort of exercise to do. I certainly don’t claim to be any sort of expert, nor do I think there is only one `right’ way to approach exercise.  What I do believe, first and foremost, is that it is so important to tune in to what your body is telling you and work out what works for you.  Basically, listen to your gut!

Recently, the gut has received much focus as the body’s second brain.  Gut feelings can be a message from the brain as much as from the digestive tract itself. If you suffer from irritable bowel syndrome (IBS), then this message is delivered as a chronic experience of abdominal pain and digestive distress that reflects the intimate link between the mind and the body.  IBS is believed to be caused by a disruption of normal brain–gut interaction where the nerves of the gut become oversensitive to food, stress, and other demands on your body and mind. People with IBS also tend to suffer from high levels of anxiety.1 It is not entirely clear how stress, anxiety and irritable bowel syndrome are related, or which one comes first, but studies show they tend to co-exist. 

If you suffer from IBS, the exercise you choose will impact your gut health and general well-being. Studies have found that digestive disorders are common in athletes, particularly runners and triathletes, with women more likely to suffer symptoms. Nearly half have loose stools and nausea and vomiting occur frequently after hard runs. Diarrhoea, incontinence and rectal bleeding occur with surprising frequency. Endurance exercise is characterised by a shift in blood flow away from the gastrointestinal tract towards the active muscle and the lungs. Changes in nervous activity, in circulating hormones, peptides and metabolic end products lead to changes in gut motility, blood flow, absorption and secretion.  High intensity endurance activities may therefore not be the best choice of exercise for those with IBS.

When you have IBS, the contractions of your intestines may be slowed to the point of constipation or spasming to the point of diarrhea. Working or releasing the abdominal muscles in a rhythmic fashion can restore normal motility of the gut, reducing gut symptoms and improving the bioavailability of ingested nutrients. Gentle Pilates movements and some yoga poses, like seated spinal rotational movements or spinal extension from a prone position, will put gentle pressure on the abdominal organs. Other movements, like lateral bends and spinal twisting in a supine position can release tension around the abdomen. A well-sequenced exercise program will send gentle pulses of compression and stretch to sensory receptors along the digestive tract. This combination of pressure and release is believed to help balance the contractions of the gut, whether you are trying to increase gut motility or slow it down.

This movement, combined with a diet rich in pro-biotics, can help heal gut lining.

 “Including probiotics in the diet is one of the best ways to boost immune health and digestion, as well as supporting vitamin B12 and K production and supporting mental health,” says nutritionist Lisa Guy.

Lewis & Son’s range of clean, wild-fermented foods, krauts, and healthy meats, when combined with mindful movement, can produce results that one would not achieve from just diet or exercise exclusively.  (Use code: FIT25 to get 25% off all Lewis & Son Ferments on our web store) 

As stress is a major trigger for IBS, exercise methods with a primary focus on breath, such as Pilates and Yoga can be very beneficial as well. Studies have found that Pilates training can improve the action of respiratory and abdominal muscles during breathing, and thus benefit respiratory mechanics. Steady, smooth breathing throughout your exercise session will have calming effects on both your body and mind.  The breathing should not become strained, as this will only reinforce stress levels and symptoms.

Movement is so much more than a sum of its parts and our beliefs and expectations of how and why we are doing exercise can actually limit its benefits. I believe that the body has an inherent wisdom all of its own, but we rarely listen to it.  We override what it tells us with our expectations (realistic or otherwise) of what it should be able to do or how it should perform.

I believe that it is so important to tune into the messages your body is giving you on any given day.  Your capabilities will be different from one day to the next, so be careful not to push or strain beyond this, moving your body mindfully and respectfully.

It is so important to listen to your body, and choose an exercise modality suited to your unique make-up, one that promotes functional free-flowing, stress-free movement and makes you feel good!  No matter what sort of exercise you choose, I recommend finding a skilful and intuitive exercise teacher who will work with you to maximise your movement potential, minimise any possible adverse effects and help you to feel and move the best you can.   

To me, movement is so much more than a physical activity. It is the means by which we can enhance the harmony and congruity of body, mind and spirit. Today I encourage you to start thinking about how you move. Arrive home into this amazing vehicle that is your body and become more present to its inherent wisdom.

---

About Karen Willey
Masters of Applied Science, Ex & Sp Sc
Diploma of Professional Pilates Instruction (Polestar)

Karen has a wealth of experience working as both a health professional and in the fitness industry. She was a Diabetes Nurse Consultant for 10 years at the Diabetes Centre at Royal Prince Alfred Hospital in Sydney, where she was responsible for clinical care, patient and health professional training, and research. She completed a Masters Degree (by Research) in Exercise and Sport Science. Her research focused on the effects of progressive resistance training in elderly, obese, diabetic subjects. Her research work has been published in international peer reviewed journals and she has co-authored a book on diabetes care for patients and health professionals.

Over the last 18 years, Karen's focus has been practising and teaching the Pilates Method, owning and operating Mindful Movement Pilates Studio on Sydney’s north shore until late 2017. She completed her Diploma of Professional Pilates instruction with Polestar Pilates and has been a Polestar Mentor assisting new instructors in their training for the last 9 years.

Through Pilates and other exercise modalities, Karen has helped many people to optimise their own movement quality, physical capacity and self belief. Karen's passion is to help people, especially those with medical problems or injury, improve their health outcomes and well-being with exercise tailored specifically to their needs.

Going Gluten Free

by Leah Williamson, NTP

I felt first hand the benefits of removing gluten from my diet and made a decision to remove all gluten from my diet forever as I knew each time I would eat any I would immediately react with the same signs and symptoms as before. 

I would wake in the night around 3am with a huge pain in my stomach and the need to be sick.  I had terrible heart burn and it would feel like my dinner had not digested and was just sitting in my stomach.  My stomach would be so bloated and sore, I was fatigued, I was inflamed but not once in all those years did I think that the food I was eating was the cause of my digestive upset.

That was until someone suggested to me that maybe all the pasta and bread I was eating could be the cause and gave me a book to read called “Life without bread” by Christian Allen.  Much of the book resonated with me and I decided to go on a gluten elimination diet – what could I lose?  My brother had been suspected to have a wheat allergy when he was younger and I remember my mother having to make gluten free breads and biscuits for him because back in those days it was hardly heard of.  Fast forward to my experience some years later and while there was a small number of new products around, it was nothing like what you see in the gluten free section of the shops now.  I decided the best way for me was to try and eliminate all packaged foods including the bread and pasta that had unfortunately made up a large quantity of my diet.

Within a few weeks my stomach, that often felt like a washing machine felt lighter, I slept better and I did not feel so tired all the time.  This was the first time I made the connection that what I was eating was contributing to my discomfort. 

Gluten is a protein found in grains like wheat, barley, rye and can cause issues in many people who have trouble digesting this protein.  When the foods are not digested it can cause issues in the gut such as flatulence, burping, stomach pain, bloating, heartburn, constipation, diarrhoea, joint aches and long term can lead to problems like leaky gut.  An excellent resource to learn more about why we should not eat grains is William Davis “Wheat Belly”.

Gluten is found in many processed foods like bread, pasta, biscuits, condiments and even in things like medications.

A sensitivity to gluten is often called Gluten Intolerance.  An allergy to gluten is called coeliac disease.  It is an autoimmune condition.  Approximately 1 in 70 people have coeliac and many more are undiagnosed.  Eating gluten will further cause damage to the gut.

I felt first hand the benefits of removing gluten from my diet and made a decision to remove all gluten from my diet forever as I knew each time I would eat any I would immediately react with the same signs and symptoms as before. 

Many people experience what is known as “leaky gut” which is when the intestinal permeability of the gut’s wall is compromised normally from foods that can cause inflammation in the body such as gluten and dairy.  Healing leaky gut symptoms can be of great benefit of the symptoms of gluten intolerance.  Some ways to help with leaky gut are to eat fresh whole foods, removing any inflammatory foods such as no gluten and dairy and to use a probiotic such as the great probiotics found in Lewis & Son ferments. 1 tbs (or more of course!) of sauerkraut with each meal can help heal and seal a leaky gut. 

If you wish to talk to me more about this topic or any health issues that are concerning you can come and have a chat with me at the Gluten Free Expo in Brisbane 9-4 Saturday and Sunday 26 & 27 May with Lewis & Son at Booth 28.

I will be there giving out samples of Lewis & Son Coeliac Australian endorsed sauerkraut, pickles, smoked sausage and charcuterie.  Come down and let me help you with any nutrition questions.

About Leah Williamson

Leah Williamson is a Nutritional Therapy Practitioner (NTP), Associate Instructor for the Nutritional Therapy Association, Autoimmune Paleo Certified Coach, RESTART Instructor, a REAL FOOD Advocate and the Founder of Brisbane Paleo Group.  She also hosts a popular podcast – Low Carb Conversations which aims to look objectively at the latest news health headlines. She sees clients online and in person, one on one and small group programs.

You can find out more at www.nourishingconversations.com

What Are Polyols and Why Can They Cause IBS? Part Two

By Yvonne Quincey-de Guzman

Photo by yodiyim/iStock / Getty Images

---

Sauerkraut and pickles. Just the words on paper make my mouth water. Growing up, we frequented Jewish Delis and small Eastern European markets on a weekly basis. My parents were frugal, but certain foods items were not economized. Pickles and kraut made everything taste better; sandwiches, salads, sausages and pretty much everything else.

As years and fads come and go, fermented foods have hit a trend high, once again. Probiotics, prebiotics, soluble fibre, vitamins C & K, together with lactic acid to increase iron absorption, sounds like a party in your belly. Nutrient dense deliciousness oozes out of tangy sauerkraut. But, more often than not, you will see sauerkraut on the “not preferable” list when it comes to low FODMAP eating.

While white cabbage is traditionally high in FODMAPS, preserved foods offer a convenient and easy way to increase your veggie intake without all the fuss. If you’re following the Low FODMAP diet it can be tricky to determine which canned or pickled foods are safe to eat. Monash University has found that the process of canning or fermenting foods (i.e. pickling) can cause the greatest changes to FODMAP content. These changes can either cause an increase or decrease in FODMAPs depending on the food’s composition, the cooking process, and the solution in which the food is preserved.

Regular sauerkraut contains high amounts of mannitol, making it a red-light food. This is due to that fact that traditional sauerkraut is made using lactic acid fermentation. When the lactobacilli bacteria start breaking down the fructose in the cabbage it converts it to mannitol, thus increasing the FODMAP content.

---

---

Daniel Lewis, of Lewis & Son and chief sauerkraut maker tells us, “By traditionally fermenting it is done slowly with harbouring a welcoming environment for beneficial bacteria.  These bacterium consume sugars from the raw product and in doing so pre-digest the food, making it easier to digest for us humans.” Most of the taste comes from the action of bacteria. Not just one bacteria either, but a whole range of different species are involved in the fermentation process. The bacteria don’t even need to be added to the sauerkraut, as they live naturally on the cabbage leaves. All that is required to start the process off is shredded cabbage and salt.

Traditionally fermenting it is done slowly with harbouring a welcoming environment for beneficial bacteria. Lewis & Son’s Sauerkraut fermenting process, along with controlling portion size, allow it to be incorporated into a low FODMAP diet. Also to consider is that our ferments are still alive when you eat them.  The beneficial bacteria is not killed off by pasteurisation.  Many with IBS have a depleted gut flora which makes you sad, sluggish and give you the blahhs. These probiotics work wonders for peoples gut and in turn, happiness and contentment. Aside from that, we are the only producer to undergo rigorous, independent laboratory testing with guidance from a reputable certification to ensure that our pickles and sauerkraut are safe for consumption those following a Low FODMAP diet.

---

---

What Are Polyols and Why Can They Cause IBS? Part One

By Yvonne Quincey-de Guzman

Polyols sound playful, and little bit like characters in a Disney movie, you know the “baddies” of the story line. In real life, this isn’t that far from the truth, especially when consumed in large quantities. Polyols at higher intakes (more than 20-30 grams) feed gut bacteria and produce gas.

Sugar alcohols, a family of sweeteners also known as "polyols", are used as food additives. They occur naturally in small amounts in fruits and vegetables, including berries, apples, and plums, but for large-scale commercial use, they are manufactured from common sugars. Hydrogenated starch hydrolysates, isomalt, lactitol, maltitol, maltitol syrup, mannitol, sorbitol, sorbitol syrup, xylitol and erythritol, are just some of the polyols currently added to foods in a commercial capacity that you can find on your favorite manufactured foods ingredients lists.

Polyols are often used as artificial sweeteners such as sucralose and aspartame. They taste like sugar with only about half the calories. They are used as food ingredients to replace sugar in an increasing variety of sugar-free and reduced-calorie foods and beverages for their functional and health benefits. It is appealing to those in the fitness industry because the sugar alcohols can be metabolized into energy, but they don‘t trigger an insulin response because absorption of glucose and caloric sugars is slowed in their presence, says Luke Bucci, PhD, vice president of research at Schiff Nutrition International.

However, when larger quantities of sugar alcohols are consumed, our tummies can often rebel. Consuming more than 50 grams of polyols can pull water into the gut, causing loose stools or temporary diarrhea, and that they can stay in your system 12-24 hours. This phenomena happens as the polyols remain only partially digested in the small intestines. As they remain undigested, they pull water into the large and small bowels, becoming rapidly fermented by the intestinal bacteria, resulting in bloating, gut distension and diarrhea. Some countries require the packaging on foods containing these products to state the following on the label “Excess consumption may have a laxative effect.”

We seem to have a varied perception of the GI effects of polyols. For example, while some my experience pain and discomfort, other perceive the symptoms as a “sign” of the fibre working-effect. Depending on an individual’s sensitivity, quantity eaten and type of polyol-containing product, each person will have their own unique experience and sensitivity.

What should you do if you are sensitive to polyols? Any GI effects from consuming foods with polyols, if they occur at all, are usually mild and temporary. If a person believes she/he is negatively affected, the amount eaten on a single occasion should be reduced. Most people will adapt to polyols after a few days, the same way they do to other high fiber foods. Many people have learned to eat only a small amount of sugar-free products at first and then to gradually increase these foods in the diet. As with any other food, consume foods containing polyols in moderate amounts.

FODMAP Friendly Certified products are low in polyols and tested for compliance. In Part 2 of our blog series for IBS Awareness month, we will discuss how foods like Lewis & Son’s Sauerkraut and Naturally Fermented Pickled Cucumbers meet the standards for FODMAP Friendly Certification.

Nourish Your Digestive Fire

With Sally Kingsford-Smith, Naturopathic Herbalist - Gentle Health Transformations
with healing herbs, wisdom and TLC

And Nina Kingsford-Smith, Nutrition Student and Blogger

This month, I write to you about food and how important it is to be mindful about it. It got me thinking about something else that I believe is really important when it comes to food, especially as the weather keeps getting cooler, and that's something we term your 'digestive fire'.

You see, digestive fire is a concept that spans across many traditional cultures and medicine systems like Traditional Chinese Medicine, Ayurveda and Traditional Western Herbal Medicine.

Think of your digestive system as a cooking pot - it uses things like hot stomach acid, enzymes and muscles to heat, churn, and break down your food into nutrients. These nutrients can then be absorbed and sent to cells all throughout your body to provide nourishment and energy. If your digestion is weak, however, this digestive fire won't be as strong so you won't be able to extract nutrients from food as efficiently.

Just as your digestive system sits centrally in your body, it's also central to your health. Good strong digestion is integral to all aspects of health, not just physically but also mentally, emotionally, and spiritually. In Iridology too, we see the gut represented in the centre of the iris, just around the pupil, with the rest of the body represented in the areas that radiate out from it. If the gut isn't strong, its function is impaired and this impairs the functioning of the rest of the body. In Ayurveda, it's believed that your digestive fire, called 'agni', is central to assimilating emotions and experiences as well as food. If your agni is weak, you won't be able to fully 'digest' life's experiences and emotions. Just as an undigested meal leaves discomfort, so too can an undigested experience or emotion. This belief also carries through to the style of naturopathic herbal medicine I've trained in and practise.

Question time!

How do cooked foods nourish your digestive fire?
Essentially, part of the work is already done so that the cooking pot in your body doesn't have to work as hard. You see, the food is already heated, many of the starches/proteins/other molecules have already begun to be broken down, the food is softer, and if you're having something like soup then much of it is also partly 'chewed' or mushed!

What exactly do I mean when I say 'cooked food'?
I'm not suggesting we all go out and buy hot chips and sausage rolls because they're 'cooked', rather than a salad or a piece of fruit. That'd just be silly! What I am referring to are gentle, nourishing and warming ways of cooking. For example, cooking methods that are 'low and slow' (low temperatures and slow cooking times) - soups, stews, steaming, roasting etc - as opposed to 'high and quick' methods like deep frying. You might also enjoy cooking with ingredients that are thought of as warming, like pepper, ginger and cayenne. As I always say, eat food as close to its natural form as possible - fill your meals with vegetables, fruits, wholegrains, legumes, nuts, seeds, etc.

P.S. As always, listen to your body and see what works for you. We're all different, that's what makes life so marvellous, and that means we'll all respond differently to different ways of eating. Cooked, gentle, nourishing foods, especially during the cooler months, are what I personally find to be most beneficial for myself and my patients. I find that they're really gentle on my digestive system, warm me from the inside out, and help to ground me if I'm feeling a little overwhelmed or on edge.
Life is also all about balance - I'm not suggesting we all eat cooked food all the time. I'm simply sharing with you my musings about how lovely and nourishing cooked warm food can be!
With all of that being said, here's a scrumptious recipe I think you'll enjoy!

---

Delicious Dal

With Lewis & Son Natural Aussie Sausages

Recipe adapted from Burbury Wholefoods

3/4 cup soaked moog dal
half medium size pumpkin, chopped
2 carrots, chopped
Any other veggies you might like, such as eggplant or zucchini
1 tablespoon coconut oil
1/4 cup of fresh grated ginger (loosely packed) 
2 teaspoons mustard seeds
2 teaspoons coriander seeds
2 teaspoons cumin seeds
2 1/2 teaspoons good quality curry powder (I love Planet Organic or Simply Organic)
1 1/2 teaspoons turmeric
1 1/2 teaspoons cinnamon
Vegetable or chicken or beef stock (or water) 
1/2 lemon, juiced

Lewis & Son Natural Aussie Sausages browned and cut into ½ cm pieces

Soak dal over night.
In a large saucepan, heat the coconut oil with the seeds and let them begin to pop.
Add the ginger, then add all the other spices.
Rinse the dal. Add the dal, pumpkin, carrots and any other veggies to the pot.
Cover with stock or water.
Cover and bring to a boil, add Lewis & Son Natural Aussie Sausage pieces, then reduce to a simmer and allow all the veggies to cook through.
Add the lemon juice and serve.
Enjoy!

---

Website

http://www.ninakingsfordsmith.com.au/

Facebook

https://www.facebook.com/sallykingsfordsmithherbalist

Instagram

https://www.instagram.com/healthy.happenings/

Copyright © 2018 Sally Kingsford-Smith Naturopathic Herbalist, All rights reserved.

Our mailing address is:

Sally Kingsford-Smith Naturopathic Herbalist

2 Yaralla Street

Concord West, NSW 2138

Australia

Ferments - Trying New Things in the Name of Kids Gut Health

By Yvonne Quincey-de Guzman

“If you had said the words “Paleo Kids” to me I would have thought we were talking about children who walked with the dinosaurs”

At around 3:00 PM on Sundays, my dad would start putting away the tools and equipment remaining from the weekend’s chores and weekly DIY projects. I knew it was time for me to head home from Amy Johnson’s house, across the street, when this ritual began. Last call for any game we were playing would come in the form of smoke signals from our backyard BBQ. Wafting overhead, it beaconed my sister and me to hurry home.

Purified through sweaty kid-play and consecrated by the charred incense of Fr. Webber, we ran in the back door, we took our places on the epic green shag carpet, ready for the ceremony to begin. By this time, Pops would be enthroned in his giant, black, leather, Lazy Boy recliner. Sunday’s paper folded in half and partially tucked between the seat and chair arm, a cold brown bottle of brew in his left hand, TV clicker in his right, a small Pyrex plate of pickled herring balanced on his knee. We patiently waited and watched Patton, The Dirty Dozen or something starring John Wayne. Whimpering and begging like puppies, we jockeyed to be the first recipient of that fine deli fish, proffered to us as a reward for our very good movie-watching behaviour and to keep us quiet. 

I do not recall rejecting any food as a child. If it was unusual and my father seemed to enjoy it, we wanted it too. I either blocked out the memories, or it was just another era when I was a youngster, but I do not remember disliking any food, except canned beets. When my daughter was born, I think she ate 4 things until she was about 4. We joke that we are shocked she is alive to tell the tale.

We certainly know much, much more about nutrition and what children require to grow up healthy and strong, then when I was a child or when I had my child in 1998. If kraut or anything fermented had been suggested to me when my child was a starting school, I would have smiled and secretly thought the suggestion was a bit nuts. If you had said the words “Paleo Kids” to me I would have thought we were talking about children who walked with the dinosaurs, and were perhaps recreated in wax and on display at a natural history museum somewhere. If you had said there was a kid’s Superkraut, I would have thought it was code for a really stinky nappy.

Today, our language and ideas surrounding food and nutrition have become more sophisticated than ever. The same idea conceptually applies to the nutritional lives of our little ones. We have found natural and scientific paths to wellness for ourselves and our children through using food as medicine. Our allopathic and complimentary natural health care practitioners all agree that the foundation for good health starts with a varied and balanced diet. And as we discover more about the nature of disease and gut health, no matter whether we are young, old or in between, we know that our ability to take in nutrients is based on the ability of our body to absorb it. Gut health is essential in this process of nutrient absorption. (1) The importance of child and toddler gut health is further explored in the Mindd Foundation article How Healthy Gut Flora Can Impact Children’s Behaviour. In this study, …” Scientists found that toddlers with the highest variety of gut bacteria were more likely to be happy, curious, sociable and impulsive (I imagine positively!). In boys, extroverted personality traits were associated with the abundance of specific microbes.” Dr. Leila Masson reports on this article on behalf of the Mindd Foundation (mindd.org) and suggests these simple things to improve gut flora for our small ones. “Eat fermented foods such as yogurt (can be non-dairy), kefir (I love coconut kefir), sauerkraut, kimchi, pickles daily.”

As we prepare to head back to school, what fermented, gut-healthy foods we can include in our kids’ lunch boxes? How do we encourage children to try krauts and other ferments, especially when it does not taste like chicken nuggets? How old should a child should be before trying fermented foods like krauts and pickles? What are some suggestions to introduce krauts into the daily family meal plan?

(1)    GIVE THEM WHAT THEY ALREADY LOVE--Many kids love a good pickle. I especially liked them  with pickled herring. Sometimes it can be as easy as including a whole pickle or sliced pickle (pickle chips) with other lunch fare. Spin off proven favourites. Make additions or slight variations to things they already adore. For example, my boy visitors over Christmas would eat carrots and broccoli, and they already liked pickles. I put out the Lewis & Son Rockin’ Out Broccoli Kraut with every meal (including breakfast) and pointed out that it had a combo of veggies that they already liked. After seeing it a few times and encouraging them that it was all stuff they already liked, they were willing to give it a go.

(2)    CHECK YOURSELF--Little ones are supernatural in the way they can read our intentions and energy. In plain terms, they are fantastic BS detectors. If they think you are trying to sell them on something or coerce them, I guarantee they will resist you. Your attitude and energy is key to your little one keeping an open mind. Be calm, cool and collected! Create a culture, in all areas not just food, that trying new things is wonderful and helps us grow as people. It is the first step to figure out what we like and dislike. We never know until we try, sound familiar?

(3)    OFFER NEW THINGS AS THE 1st OR 2nd  BITE OF THE MEAL--Karen Le Billon, author of French Kids Eat Everything, suggests offering the new “thing” as the first or second bite of a meal, when kids are really hungry. In addition, she suggests that snacks are not given less than 2 hours before a meal. She believes that a hungry kid will be more willing to try something new. (2)

(4)    MAKE TRYING NEW THINGS PART OF YOUR ROUTINE--One of the most important things that you can do to make your young child feel safe is to establish as much routine in his or her life as possible. Children (and adults) feel the most secure when their lives are predictable. When adults provide environments that feel safe, children learn that they can trust others to take care of them and meet their needs, so they become free to relax and explore their world. (3) If you have a special needs child or highly sensitive little person in your life, routine is particularly important. In  Liz Campese’s Talkspace article from 24 July 2015, “Sticking to a routine or a detailed schedule is one of the ways highly sensitive people can feel like they have some control over the world around them. It provides them with a buffer between what they can and cannot regulate – which is soothing to their highly responsive nervous system. Because highly sensitive people have a rich inner world, they strive to protect it from outside world.” (4) Routine+safe environment=freedom to explore new things (ferments)

(5)    TEACH THEM TO FISH—You know the saying. There are so many benefits to the inclusion of littlies when we prepare meals. Just the simple act of allowing a toddler to spoon out their own servings and pour their own water has many documented developmental benefits for motor skills, neural connectivity and cognitive processing, just ask Maria Montessori. The Montessori School in Rochester states in their website info about their practices with children serving themselves, http://www.themontessorischoolrochester.com/pouring-water-spooning-rice, “Yes, practical life teaches children the skills needed to function in everyday life.  More, it is through the development of these skills, that they are also developing Order, Concentration, Coordination, and Independence (OCCI), skills that are essential so that the child can successfully attempt academic work.” In the 1 August 2016 Science Direct Article titled Involving Children in Cooking Activities, A Potential Strategy for Directing Food Choices Towards Novel Foods Containing Vegetables, a direct documented outcome was simply stated:

The cooking session enabled to increase the willingness to taste unfamiliar foods. (5)

Even Prince Charles knows the importance of kids taking pride in the food they prepare for themselves and each other. http://www.abc.net.au/btn/story/s3630908.htm In short, small kids and big kids who engage in meal planning and preparation are not just willing to try new things, because they helped in the creation of said new thing, they emotionally, physically and developmentally benefit, they learn important life skills and they independently make healthier choices for snacks and meals. To learn more about getting children involved in the kitchen, please see the links at the end of this blog.

(6)    NO SUBSTITUTIONS—What can I say. I knowingly sandwiched this one in the middle to diffuse the controversy which will ensue, I am sure. I know this can be scary, especially when you are outnumbered. There is no one way that works for all families, carers, parents and children. However, the following is natural law:

a.       Children will engage in power struggles with their parents or any authority figure

b.       Children have much less to lose and much more to gain by holding out longer than adults

c.       Children have no incentive to try new things if they know there is negotiation or an order of back-up pasta available (if they can just hold out long enough)

 *If you are not willing to see this part through, do not attempt this exercise, it will not work.

(7)    BE A GOOD ROLE MODEL—Make a point of sharing new things you have tried with your kids.          Being a working mother, I take photos of places I go and interesting food that I eat. I share it with my husband, daughter and now young nephews. #waysofstayingconnected #checkoutthisnewfood

(8)    PLAY THE LONG GAME—Even though raw, naturally fermented products help well with gut health, sometimes the idea of “raw kraut” may not sit well with a small one. Buying into the idea that “I like kraut” or “I like pickles” is often the first step. A mother I know opened the mind of her 4-year-old to kraut by including it in his favourite soup. After he was used to eating a little bit in the soup, she offered it to him raw, stating “Remember how much you like it in your soup? Would you like to try a little bit before it goes in the soup?” Sometimes our babies need actual baby steps.

(9)    FANCY FANCY! Who does not like a face paint, a special costume, beautiful princess dress or a special hair do? Celebrate the introduction of a new food item with pomp and circumstance. A special serving dish, candlelight (battery candles are awesome for kids), cloth napkins. Anything to celebrate the specialness of a new food. Celebration makes it more fun and engaging for the whole family. What if it backfires, and kiddo thinks it is ick? I think that disliking a new food is always a ripe opportunity to practice manners and positive communication.

(10) BE PATIENT—many sources document that it takes 5 to 15 times of trying a food for a child to develop a taste for it. And don’t miss the Flavor Window! In the Mon and Scientist Series, Quartz journalists report “Giving a child new foods repeatedly during the flavor window makes it more likely that they will like those foods… [and] more willing to try other new foods.” They go one to say that if the window at around 18 months closes, it can still be pried open through exposure and persistence.

If your babe is eating solids, you can start introducing bits of fermented foods into bub’s diet. Carley Mendes, Holistic Nutritionist from  Oh Baby Nutrition, outlines benefits, suggested strategies and addresses specific questions about the introduction and consumption of  fermented food and babies. Click on the link to see the whole article.

At Lewis & Son, our ferments are made from long-time family recipes. Our love of food and family drive us to produce food that we are proud to share with you. From Great grandmother to great grandchild, we strive to help you enjoy the tradition of fine local products with the science of wellness and gut-health. Our blogs serve as tools to support our customers in their journey to truly awesome lives!  

(1)    http://www.eufic.org/en/food-today/article/nutrient-bioavailability-getting-the-most-out-of-food

(2)    https://www.huffingtonpost.com/charity-curley-mathews/kids-and-food_b_1778559.html

(3)    https://www.education.com/magazine/article/importance-routines-preschool-children/

(4)    https://www.talkspace.com/blog/2015/07/why-do-highly-sensitive-people-engage-in-routines/

(5)    https://www.sciencedirect.com/science/article/pii/S019566631630160X

(6)     

ADDITIONAL RESOURCES:

http://www.eatright.org

http://foodlets.com/

https://karenlebillon.com/

http://www.kidsplayspace.com.au/mealtime-skills-rituals-play-nurturing-a-love-for-food/

http://www.kidsplayspace.com.au/fine-motor-food-preparation-ideas-for-toddlers-and-preschoolers/

Lights. Camera. Pickles!

by Yvonne Quincey-de Guzman

Tastes are changing and so are we. The food we eat while watching a film reflects our movie traditions and our contemporary culinary fads. In recent years, folks hosted parties based on movies or TV shows, serving themed nibbles to add to the ambiance and experience. At Dynasty parties, we drank champagne, during Kath and Kim we ate spray cheese and required all pot-luck items be purchased at 7-11 or a petrol station, and when we got together to watch My Big fat Greek Wedding on DVD, you can guess what was served, grilled lamb and dolmas.  Some movie theatres now offer gourmet food and libations while reclining in luxury. Movies have sprung up reflecting our societies obsession with food, drink and entertainment. Not just individual television shows, but entire TV and cable networks have been dedicated to the art of food and cooking. In a culinary version of The Hunger Games, our children compete against each other for the glory and honor of being superior in the kitchen.  Like fashion, there is a condiment, vegetable, cut of meat and main dish trending at every moment. One minute it is maple syrup, the next it is bacon. When in doubt, eat them together.  As our food and entertainment choices have become so vast, competitive and overlapped, how does a movie-loving foodie avoid a fugue state?

Keep it simple sweetheart and go back to basics. What is one perfect food which has stood the test of time, region and religion? What delicious, nutritious and fun snack will tickle your brain and your taste buds? Here is a hint. It is has starred in movies for decades, Texans demand them at their movie theaters, certain restaurants and delis would not be in business without them, and their juice is both the latest health and fitness trend and fancy cocktail drink ingredient. Pickles! And what are the best pickles in town, Lewis & Son Traditional Pickled Cucumbers.

In honor of Lewis & Son’s Traditional Pickled Cucumbers being awarded the FODMAP Friendly Certification and Coeliac Association Endorsement, we have curated our favorite pickle themed movies and shorts for you and your family to watch while you enjoy the jade-colored beauties.

Lewis & Sons List of Top Pickle Appearances on Screen

Crossing Delancy, 1988

https://www.youtube.com/watch?v=mTV3nZGCM9s

The Pickle, 1993

https://www.youtube.com/watch?v=5i2aDAoLhsc

Little Rascals 1994

https://www.youtube.com/watch?v=s_0HMmQLgY4

The Pickle Recipe, 2016

https://www.youtube.com/watch?v=7eKyms_Q0Oo

Veggie Tales Dave & the Giant Pickle (For the kids)

https://www.youtube.com/watch?v=Mz1LYWM00zA

Rick and Morty, 2017 (For the teens and young adults)

http://www.indiewire.com/2017/08/rick-and-morty-season-3-episode-3-review-pickle-rick-recap-spoilers-1201864053/

The Simpsons, 1992

https://www.youtube.com/watch?v=pvM5CLM1rwY

Inside Out with Triple H

http://www.wrestlecrap.com/wp-content/uploads/2014/05/makin-pickles.mp3

Texas Pickle at the Movies Buzzfeed

https://www.buzzfeed.com/annamenta/but-why-pickles-though?utm_term=.eeqY3yZnX3#.nsaMzBoJlz

Andy Griffith Show

https://www.youtube.com/watch?v=8FODnnF_HwM

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

Back to the Future with Sauerkraut

By Yvonne Quincey-de Guzman

“The living bacteria in your gut can “talk” to your brain”

As we know more about our bodies, our genes and what makes us tick, it is amazing how it all points back to where it started, with our ancestors. We now have new names, fancy articles and scholarly medical reviews for age-old concepts our forbearers knew intuitively. One more time, we go back to the future here at Lewis & Son.

While developing our FODMAP Friendly meat and charcuterie line, we became acutely aware of the importance of bioavailability. To absorb the good nutrients and fats, one’s stomach lining and guts must be healthy. According to board-certified, licensed nutritionist and a professionally-trained chef Monica Reinagel, strategically combining certain foods can actually influence how effectively your body is absorbing the nutrients. If the Lewis & Son team really wanted to complete its mission of bringing delicious, nutritious, top-quality, old-world-style, artisan, grass-fed, locally farmed, smoked and natural meats to the marketplace, and have it be fully appreciated, we would need to create a culinary counterpart to ensure those nutrients would be absorbed, just as the products’ creators intended. People should not only feel good about what they are eating; they should feel good while they were eating it (and 6-14 hours after they eat it). To allow that nutritional gold to be lost down the toilet, total pun intended, would be unethical and a travesty.

Around that same time, remarkable information was flooding the internet, medical journals and talk shows about sauerkraut and ferments. People were blogging. Dieticians, doctors, fitness trainers and health professionals were telling their patients and clients to go eat this miracle curative—Sauerkraut!  Krauts have been reported to support our immune system,; alleviate anxiety, depression, allergies, panic attacks, skin problems, IBS and more.

It only makes sense. Dodger Dogs, New York Hot Dog Carts, Germans, Genghis Kahn and my mother—what do they all have in common? They are all famous for their sauerkraut and sausage combos. Not only do their reputations for excellence and domination on a world stage precede them, they clearly knew something important before any of their contemporaries, sauerkraut and sausages rocks.

Since 7000 BC, krauts and ferments have been a staple in the diets of our distant relatives in Asia. By 200 BC, our European cousins had a line on the goods and joined the fermentation party, sharing the joys of sauerkraut and sausage in cities, towns and all over the countryside. In 1907, the introduction of the concept of ‘probiotic’ is generally attributed to Nobel recipient Élie Metchnikoff. He first suggested the possibility of colonizing the gut with beneficial flora in the early 20th century. 2013 – ‘Psychobiotics’ defined by Timothy G. Dinan, Catherine Stanton, and John F. Cryan, as those living organisms that on sufficient ingestion produces a health benefit in those patients with psychiatric, or neurological, illnesses. July 2016 – A systematic review of 15 human randomized controlled trials found that certain commercially available strains of probiotic bacteria possess treatment efficacy (i.e., improved behavioral outcomes) in certain central nervous system disorders – including anxiety, depression, autism spectrum disorder, and obsessive-compulsive disorder – and improved certain aspects of memory. (1) (2) The past, present and future all pointed at sauerkraut, the key in unlocking the bioavailability of that top-shelf Lewis & Son meat.

What would be a better Ginger Rogers for our Fred Astaire? In this case, it is more like Andrew Upton and Cate Blanchett. Sauerkraut is, was, and will always be the perfect partner for Lewis & Son FODMAP Friendly meats and charcuterie. Soon we had a line of Lewis & Son krauts to accompany our burgeoning meat range. Why is sauerkraut so fantastic you ask?

The living bacteria in your gut can “talk” to your brain, leading experts to believe that this is the new frontier in neuroscience. The gut microbiome, the collective of all your gut microbes, can manipulate the signals to the brain. The prebiotics and probiotics found in sauerkraut, and other fermented foods, act as Psychobiotics.

Described in Trends in Neuroscience,  Volume 39, Issue 11, p763–781, November 2016

“Psychobiotics exert anxiolytic and antidepressant effects characterised by changes in emotional, cognitive, systemic, and neural indices. Bacteria–brain communication channels through which psychobiotics exert effects include the enteric nervous system and the immune system.”

Dysfunction in the gut-brain axis and disruptions to gut health have been linked to psychiatric conditions like anxiety, depression, autism spectrum disorder, schizophrenia and neurodegenerative disorders. In these modern times, we have reason to be concerned.  Disruption to the balance of gut bacteria (called dysbiosis) is commonplace due to the use of antibiotics, medication exposures, poor food and water quality, artificial preservatives, gluten, herbicides, stress, and infection. (3) (4) (5) (6)

Jo Grabyn, of Bounce Matters - Brain & Mental Health, An Integrative Approach, in Manly NSW, advocates in her practice that a key factor in the prevention of dementia and Alzheimer’s is through gut health, specifically krauts and ferments. Her favorite Lewis & Son ferment is the Beetroot Kraut, just ask her.

Not all krauts are FODMAP Friendly or gluten free. Some are pasteurized, which kills the good bacteria, and some have additives and other artificial ingredients. To reap the psychbiotic effects of sauerkraut, it is best to consume natural, raw, lacto-fermented krauts and ferments, like any in our Lewis & Son range. If you are you are on a low FODMAP diet,  Lewis & Son Sauerkraut has just received the world’s first and only FODMAP Friendly Certification for a sauerkraut. Also, endorsed by the Coeliac Association, this tasty and gluten-free sauerkraut will heal your gut and be responsive to your personal needs. Strong, sensitive and smells good—what more do you want in a sauerkraut?

Krauts are easy and versatile to work into your eating plan. Eat as a snack or side dish. Use as a condiment or mix into your favorite salad. On a sandwich, with eggs or served with sausage, sauerkraut is loyal follower you can rely on anywhere, anytime, anyplace. Like a good book, close friendship or favorite song, sauerkraut stands the test of time and just keeps getting better.

So next time you are feeling a bit low, foggy or anxious, go back to ancient history and remember the kraut. The average German eats nearly 2kg of sauerkraut a year. Koreans eat just over 22kg person, per year. You only need a couple of forkfuls per day to keep your tummy and guts ticking over. Pyschbiotics, who knew our future would be rooted in our past.S

1: https://en.wikipedia.org/wiki/Probiotic

2: http://neurohacker.com/psychobiotics-bacteria-brighten-mood

3: Anxiety and Depression: Linkages with Viral Diseases. Coughlin, S. Public Health Reviews, 34(2), 92.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4175921/

4: Anxiety and Panic Attacks – Causes and Corrections. Wilson, L. (2016).http://www.drlwilson.com/articles/ANXIETY.HTM

5: Linking Clostridium difficile infection with depression. Purslow, C. (2001). Public Health Reviews, (8):763. https://www.ncbi.nlm.nih.gov/pubmed/24137729

6: The Brain-Gut Connection: A Link between Depression and common hospital-acquired infection. Mostafavi, B. (2013). http://www.uofmhealth.org/news/archive/201305/brain-gut-connection-link-between-depression-and-common

---

In honour of this fantastic blog by Yvonne, we are offering 25% off the already low price of our Wild Fermented & Raw,Sauerkraut via our webstore.