Hello my friends Emma here!
This month in the IOW pilates studio we have been chatting about summer diets and how that extra glass of vino on a beautiful summer evening has been rocking good habits. Summer bbq's, trips away can all have an impact on not just our diet but the way we feel and the way the body functions so with another bank holiday approaching here are some top tips to help keep on track.
What is Gut health all about -
The human gastrointestinal tract is literally brimming with microbes, containing over 100 trillion mainly in the form of bacteria. Our gut microbiota plays an important role in health and wellbeing affecting energy levels, metabolism, immunity, hormone balance, digestion and even cognitive function (brain power). Problems start to arise in our gut when the beneficial bacteria are outnumbered by bad bacteria (called dysbiosis). This can result as a consequence of many factors including poor diet, certain medications like antibiotics or prolonged stress and result in symptoms such as wind, bloating, constipation and/or diarrhoea, fatigue and brain fog (ow joy). The good news? There are several things we can do to enhance the good bacteria and improve our overall gut health.
Prebiotics
Prebiotics are defined as non-digestible food ingredients that promote the growth of beneficial bacteria in the colon such as types of fibre and resistant starches. They’re found naturally in wholegrains (rye, barley, oats), fruits (stone fruits, berries, figs, bananas), vegetables (asparagus, garlic, leek, fennel, onion, cabbage), legumes (chickpeas, lentils, soy beans) and nuts and seeds (cashews, pistachios). Eating a diet with these foods can positively influence the type and ‘feed’ the growth of good bacteria. Yet another reason to include more plant-based foods!
I love the Heart of Nature Pure Grain Bread, i purchase this from Waitrose and it is by far the best gluten free bread i've tried with great ingredients.
Probiotics
Probiotics are live bacteria that are beneficial to human health when eaten in adequate/therapeutic amounts. We most commonly consume them in yoghurt (with added live bacteria) or taken as supplements. Other types of naturally fermented foods that can be sources of probiotics (not all are) include kimchi, sauerkraut, tempeh, miso and kefir.
Since adding probiotics into my diet this year i have found my skin is clearer and despite having a toddler at nursery i've managed to aovid any nasty illnesses or bugs ( round of aplause to me i know hehe ). By supporting the immune system not only do they help fight the common cold they can also help prevent urine infections, cold sores and ulcers.
I use Aavalabs premium probiolac complex, they recommend 3 a day but i take two a day unless iv had treats that included fried food or lots of sugar, i then up it two 3 a day. When flying bump it up to 5 a day for 5 days as gut health suffers hugely on aeroplanes. I was buying these from a local store however i have recently found that amazon sell them for £10 cheeper at £25 for 90 capsuals (god dam you amazon) but a big saving.
Plant Diversity
Each plant has its own unique mix of fibre, antioxidant and phytochemicals that are beneficial to gut health. Including at least 30 different plants each week is therefore associated with greater microbial diversity, which is a good thing! Aim to include a rainbow of different fruit and vegetables each day and increase diversity with seed and nut mixes, grain blends and salad blends.Â
My go to dish if im feeling a little off ( watch out Nigella) -
First up saute garlic, onions and ginger in a pan, throw in any leafy or green veg, i love cabbage, pak choi, broccoli, courgette, swiss chard..... after a minute add some water and pop the lid on the pan to steam for one more minute, add steamed fish, tofu or chicken and finish with a squeeze of lemon and a little pepper or chilli flakes .........job done.
Other tips
Stress can negatively impact gut health, so reducing stress will benefit your gut (easier said than done) why not try adding a walk into your daily routine, connecting with friends, illuminating unhealthy habits or booking in that pilates or yoga class :)
Staying hydrated (water) and getting adequate sleep is also important for gut health.
Reduce processed foods, especially sugars, refined carbohydrates and artificial sweeteners.
Do not self-diagnose if you are experiencing gut symptoms. It is important to get properly assessed as eliminating foods unnecessarily decreases good gut bacteria in the long term.Â
Elixir freshly frozen
As you all probably know i am the biggest fan of island brand Elixir Freshly frozen juices, a great way to add nutrients into your diet and even into your gin if you fancy a healthy mixer. I do stock the one day cleanse at the studio as well as single green juices so why not pick one up on your visit to the studio.
To take a look at all Elixir have to offer hit the link below and message with any questions.
Thank you so much for reading and if you have any questions about any of the above message anytime.
Bank holiday timetable
Bank holiday Monday 26th of August we have morning classes running as normal with Jen -
10am All levels reformer pilates
11am beginners reformer pilates
12.15pm all levels reformer pilates
Please note there will be no 5.30pm reformer pilates or 7pm mat class on this day only.
Have a fabulous week we hope to see you very soon,
Love Emma & Team xxx
Comments