Month: January 2017

Anti-Inflammatory Turmeric Tonic

For the last four years, I’ve had the weirdest bit of joint inflammation in my right index finger. It gets worse when I’m tired, eating poorly and drinking too much alcohol. I never thought about it too much and just chalked it up to a […]

Curried Cauliflower Soup

I’ve been a bit fluey the last couple of days. It’s almost like there’s been a dominoes of illness in my house and I was the last one standing. I dislike being ill (does anyone actually like it?) and do everything I can to get back […]

How often do you poop?

dino-at-natural-history-museum

Seriously though. I know people get touchy about this subject, but let’s all be grown ups and have some real talk about the importance of regular bowel movements.

A lecturer recently mentioned that the optimum number is three – once after every meal! Ideally, you should poop at least once a day. Yep. Once a day. I know a lot of people say once every few days is fine, but really, for your body to do what it needs to do, you need to poop once a day at the very minimum.

Why once a day, you ask? Well, healthy bowel movements, far from being an irritation, are a sign that your body is getting rid of what it needs to. Bowel movements are connected to proper detoxification function in the body and mean that your body is excreting excess hormones (i.e. oestrogen, testosterone, thyroid hormone, etc), toxins (i.e. nicotine, xenoestrogens, carcinogens, insecticides, etc), pharmaceutical drugs, alcohol, excess fats and sugars.

For women, this is very important as regular bowel movements are linked to proper estrogen clearance. Improper estrogen clearance can lead to estrogen dominance, mood swings, heavier periods, PMS, weight gain around the middle and fatigue, amongst other symptoms.

So what do healthy bowel movements look like? In clinic, we refer to something called the Bristol Stool Chart, with type 3, 4 and 5 stools as the ideal bowel movements.

Type 1 and 2 can indicate constipation and dehydration and type 6 and 7 can indicate diarrhoea and fat malabsorption. NB: please see a doctor if you ever spot blood or mucus in your stool.

bristol_stool_chart_the-poo-nurses

What if you don’t have healthy, regular bowel movements? If you are not suffering from diarrhoea, there are two immediate fixes I would always suggest:

1. Increase your water intake to around 1.5 – 2L per day.

2. Increase your vegetable intake, ideally green leafy veg, consumed in their whole form, not juiced. Try to have at least 5-7 servings of a wide range of vegetables a day. If that’s not possible, try to have a big salad with lots of leafy greens for either lunch or dinner.

I would also recommend increasing the amount of fermented foods in your diets – foods like sauerkraut, kefir, kimchi, natto, miso and kombucha. These foods feed the good bacteria in your gut, support digestion of large carbohydrates and boost your immune system. A happy gut = happy bowels!

I Tried It: Making Ghee

Have you ever used ghee? Ghee, a clarified butter, is known as ‘liquid gold’ in some South Asian cultures because it comes from the revered cow. The process of making ghee removes the milk solids and water and leaves you with lovely golden liquid that […]

Eating to improve anxiety

Anxiety seems to be a growing problem these days, especially amongst young people. Various pressures – societal, economic, physical, technological, emotional, political – mean that people are being pulled in many directions, increasing their day to day anxiety and decreasing their ability to cope.   […]

The Easiest Frittata Recipe

easy-frittata-hot-out-of-the-oven

Aside from their significance as a major plot point in the Harrison Ford – Rachel McAdams film, Morning Glory, frittatas are one of those recipes that everyone seems to have their own little twist on. And why not? Their versatility means that even the newest of cooks can make a lovely frittata.

 

What you need:

At least 10 large free-range, organic eggs (the more eggs you use, the denser the frittata will be – no bad thing!)

Vegetables of your choice – I chose 1 cup of collard greens and 1 tomato for my version

Protein of your choice – I used 1 cup of diced chorizo in this recipe, but have also liberally used shredded pork, chicken and beef, as well as many varieties of cheese in the past

Chopped herbs of your choice – I used 1 sprig each of fresh thyme and rosemary

Salt and pepper

1 tbsp olive oil

Non-stick pan

Oven

 

How to make it:

1.  Break all the eggs into a bowl and beat them together, until all the yolks and whites have combined.

 

2. Add your chopped veg, protein and herbs to the egg mixture and stir until everything is combined.

 

3. Turn on your oven to 175C.

 

4. Add the olive oil to your non-stick pan, making sure that there is a light coating of oil across the pan and turn on the stove to low-medium heat.

 

5. Pour the frittata mixture into the pan, stirring so that all the veg and protein ingredients are evenly distributed. Use the tomatoes to create a nice pattern on the top of the frittata.

 

6. Leave to cook for 5 minutes or until the edges of the frittata start to crisp up.

easy-frittata-cooking-on-the-stove

7. Remove the pan from the stove (not forgetting to turn it off!) and place it into the warm oven. Let it cook for 20 – 25 minutes, or until the frittata is firm to the touch and there are no runny areas around the top.

 

8. Remove from the oven. Using a pallet knife or something similar, lift around the edges of the frittata so that it is easy to slide out of the pan, on to a plate.

 

9. Let cool for 5 minutes and enjoy!

easy-frittata-ready-to-serve

Let’s drop the food guilt resolutions.

So it’s that time of the year again. Resolution time. Do you make resolutions? As a student nutritionist, I often hear people making resolutions to ‘do better’ with food, to eat healthier, to ‘be good’. These resolutions often come with a huge side of guilt. […]