There is a misconception that you are what you eat, but in fact, it is about how well your digestive system can absorb the nutrients from the food that you eat.   Your gut is a barrier that selectively chooses what particles get filtered through to the bloodstream and what doesn’t. If the gut wall is damaged by eating processed foods, sugar,  exposure to infections, antibiotics and stress, the gut becomes “leaky” which means the gut lining becomes porous allowing bigger molecules than usual to pass through into the bloodstream.  These molecules put our immune system into defence mode, and over time, this defence breaks down and may be the cause of autoimmune disorders and chronic disease.
Here are some simple tips that you can do everyday to keep your gut healthy.  

1.  Getting the right balance of Prebiotics and Probiotics.
So what are pre and probiotics and why are they both so important for gut health?
Prebiotics are foods that we eat that nourish the cells lining our intestine  and help nutrients to be absorbed into the bloodstream. They also provide a suitable environment for good bacteria to thrive and prosper while keeping the undesirable pathogens under control.
Some examples of prebiotic foods are:
Foods from the allium family such as onions, leeks, garlic
Jerusalem artichokes, jicama, chicory, dandelion greens, green tea, honey, green tea, eggplant, legumes, asparagus and green bananas.

Probiotics on the other hand are found in fermented foods.  They are naturally rich source of beneficial bacteria, vitamins and minerals and digestive enzymes that aid digestion and keep the gut healthy.
Cultured and fermented foods have been around for centuries, and were used as a means of preserving foods before refrigeration. They were revered for their healing properties and considered a tonic for longevity.  Consider this, eating fermented foods is one of the cheapest, easiest methods of populating your bowel with a healthy balance of microorganisms for better health.

Unfortunately,  Processed foods, stress and the use of antibiotics severely affect this fine balance.  Dr David Perlmutter, in his book Brain Maker states that we need these trillions of diverse bacteria to help us:
Digest and absorb our nutrients
Stop potential bad bacteria from entering our bodies
Detoxify harmful toxins
Build our immune system, considering that 80% of our immune system is in the gut wall.
Produce important enzymes that help make our neurotransmitters
Reduce stress, help us sleep and reduce inflammation.

Ferments are easy to make at home with abundant resources on the net to help you start. Alternatively,  purchase ferments that have been locally made from organic markets or your local health food store to guarantee that your ferment is brimming with goodness.
Some examples of health boosting gut healing ferments are
Unsweetened plain yoghurt
Water Kefir
​Milk Kefir
Kombucha Tea
Kimchi
Sauerkraut
Cultured condiments:  Try to include fermented foods daily.  For those new to fermented foods, start slow and gradually build up to avoid any discomfort

2.  Bone Broth:  
You probably remember your grandmother preparing a soup using bones from the butcher and having them simmer away for days on the stove top.   It was a cherished part of my childhood, coming home to a hearty vegetable and beef broth in winter.
Nicknamed the “Jewish Penicillin” Bone Broths have been used for centuries as a healing brew.  They are healing and soothing to the digestive tract as well as being an immediate source of energy to the cells of the intestinal wall.
Bone broth, whether made from chicken, lamb, beef or fish bones is full of nutrients such as calcium, magnesium, phosphorus, sulphur and other trace minerals as well as collagen, gelatin and amino acids.  Bone broth soothes the lining of the digestive tract, reduces inflammation as well as being rich in chondroitin sulphates and glucosamine, especially good for those with joint inflammation.  Bone broths are available from organic markets, health food stores and organic butchers, or consider  making broths at home.

3.  Eating healthy fats
Coconut oil, olive oil, butter, avocado, nuts and wild caught fish are all excellent sources of fat.  They all contain fat soluble vitamins such as A,D,E and K that the cells need to repair and ease an inflamed gut and the source of energy required for digestion.  Fats are also sustaining and keep us feeling full between meals. Fats are essential to include for a healthy gut.
Coconut oil has antimicrobial properties that can help balance out the population of bacteria in the gut.  It is easy to include into your diet everyday, coconut milk or coconut water can be used as an alternative for milk  in baking and smoothies, coconut cream is perfect for adding to curries and coconut oil is suitable for cooking at high temperatures.  

A handful of nuts or ¼  an avocado are an ideal 3pm snack that will keep you sustained until dinner.  

Wild caught salmon, sardines, mackerel are rich in omega 3 fats.  Omega 3 fats have anti inflammatory properties and can be helpful in soothing an inflamed gut.  Consider including fish into your diet, choose fish that has been wild caught as opposed to farmed fish.

4.  Eat your Vegetables
Vegetables are abundant in fibre, vitamins, minerals and nutrients needed to repair damage and rebuild healthy new tissue.  Try to include a colourful array of vegetables in every meal. Aim to do more than the recommended 5 serves a day. Make vegetables the base of every meal.
Blending or juicing your vegetables is an easy way to get more than your 5 serves a day.  Green leafy vegetables make a tasty blended juice with lemon and apple. Fabulous for the gut as the work of breaking down vegetables is already done, making it easier for the nutrients to be absorbed from the digestive system into the body.
Soups are another easy way to incorporate more vegetables into your diet.  Pumpkin and sweet potato are rich in vitamin A, a source of nourishment for the gut lining and a gentle form of fibre.  A pumpkin, carrot and onion soup made with bone broth as a base with added coconut cream, is a power packed gut healing brew that will nourish and heal your whole body.

We all make choices every day.  If we want to look after ourselves, the easiest step that we can take is to eat good, nourishing, whole foods.  Looking after our gut is essential to health at whatever stage of life that you are at. Make healthy food choices by including fermented foods, healthy fats, bone broths and vegetables into your every day.  


Nutrition advice, finding foods that suit you and ways to improve your gut health is what I love to do.  I have a practice in Balgowlah, Sydney and see patients locally or by skype. Let me help you live your best life.  Check out my website www.kryslojeknutrition.com and sign up to my newsletter to receive a free healthy pantry list.

Turmeric lattes are all the rage at the moment, but the best thing is that you don't have to go to a cafe to enjoy the experience.  You can make one at home with your homemade nut milk  I have experimented with a few recipes and also some premixes and I have to say that this one trumps them all.  This takes minutes to make for a relaxing and healing drink. 
Recipe is from The Wellness Mama

A little about Turmeric:
Research has shown that high doses close to 500 – 2000mg of curcumin can do the following:

1. Fight inflammation, which is known to contribute to chronic disease
2. Relieve pain, as it has been shown to improve symptoms of arthritis, PMS and more
3. As an antioxidant, it provides anti-aging affects, aids cellular repair and boosts immune function
4. Help prevent degenerative processes in the brain and improves overall brain health 
5. Improve heart health 

A teaspoon of ground turmeric contains approximately 45 milligrams of curcumin.  That’s far from the amount that is in a supplement, but a far more enjoyable way of adding a little bit of anti inflammatory, anti oxidant, regenerative and restorative goodness into your day!
​
Here is the recipe:
Ingredients

• 3 cups of non dairy or dairy milk
• 1 teaspoon ground or 1/2 teaspoon of finely grated Turmeric 
• 1 teaspoon ground Cinnamon 
• 1 teaspoon raw honey or maple syrup or to taste
• Pinch of black pepper (increases absorption)
• Tiny piece of fresh, peeled ginger root or ¼ tsp ginger powder
• Pinch of cayenne pepper (optional)

Instructions

1. Blend all ingredients in a high speed blender until smooth.
2. Pour into a small sauce pan and heat for 3-5 minutes over medium heat until hot but not boiling.
3. Drink immediately

​I am Krys Lojek, Nutritionist at 2/294 Sydney Rd, Balgowlah.  I see people from all walks of life and help them to learn about great food choices that will help them feel and think so much better.  Check out www.kryslojeknutrition.com or you can book an appointment with me using this link https://calendly.com/krys-phn

Ok so the scenario is this,  I am a nutritionist giving a talk on lunchbox ideas at Source Bulkfoods in Balgowlah in March.  The ironic thing is, is that my kids are not lunch box eaters and have particularly fussy palates. The majority of the time the lunch box comes back ant ridden with squashed bananas, bruised strawberries and deconstructed cheese and crackers.  Those delicious spelt Easter buns were eaten by a brush turkey who also happens to know how to undo zips and get into the school bag.

Does that sound familiar?  Apart from being too busy to eat at breaks, two of my kids are very limited in what they like to eat.  This makes lunch boxes a very mind bending experience. No matter how many discussions I have the questions go like this….
What would you like in your lunch box?  
What do the other kids have in their lunch box that you would like?
Would you like to pack your own lunch box today?  Here are a few ideas.
I figured if they put their own lunches together then they would eat it, but yet again a miserable fail.  It keeps coming back whole.
Then when I find something that they like, I am so excited that I give it to them day after day only for them to get totally sick of it.  I hear the words “mum, can I not have fried rice in my lunch today please”

So what do I do? I am not alone in this equation.  After speaking to some other mums this is what I have come up with.
Accept the fact they are not lunch eaters and make sure that they go to school with a good breakfast and come home to healthy snacks and dinners - thanks Bonnie
Suggest that they eat their lunch when they get home or in the car on the way home from school before they are allowed anything else- thanks Rusty
Avoid having anything that is quick and unhealthy in the house as they will hunt them down after school. - thanks me
Keeping leftovers in the fridge is perfect for those humongous after school appetites.  Spaghetti bolognese, fried rice, healthy apple crumble or even a chocolate avocado mousse are great options that you can have in the fridge where you can hide lots of goodness in the mixture without them even knowing!  It all depends on how much time you want to spend in the kitchen and how creative you want to get.

So in an ideal world what would a lunch look like?
For me, I love bento boxes.  The food looks amazing and it takes away the boredom of sandwiches.
I always like to fill them with a good balance of macronutrients:  Protein, carbohydrates and fats that wonderful balance to keep their minds alert and their bodies still.  
Some protein ideas might be:  mini frittatas, homemade sausage rolls, wraps with leftover roast meats, salad and mayo, cheese and biscuits, protein balls made with oats and seeds, shredded meats, sliced turkey rolled up and perhaps a thermos with leftovers from dinner the night before.
Carbs might include some chopped up fruit, chopped up vegetables, homemade muffin or wholegrain bread….
Fats might be a serve of plain greek yoghurt to have with the fruit, cheese, boiled egg, avocado etc….
I try to limit anything sweet, because I figure that this will cause their blood sugar levels to spike which can lead to a whole lot of learning challenges.  My rule of thumb is: If they don't eat their lunch there are no yummy homemade cakes and fancy breads or healthy muesli bars in their lunch box. They can have that when they have had something healthy to eat.

Lunch boxes all depend on your kids food choices.  I celebrate any child who will eat a salad for lunch.  I just wish they were mine then this blog would be a bit different.
My life saving grace is the canteen at school.  I am so lucky that they make all the lunches there from butter chicken to chia pudding and fortunately my kids love nearly everything that they make.  Yes, I am incredibly lucky. After spending a few shifts helping out, I came to the conclusion that they are really cooking and making beautiful food for the kids.

So with that in mind, it has taken the angst out of what to have on some mornings of the week, the rest of the time I just make sure that they go to school with a good breakfast in their belly and something in their lunch box that they like whether it be fried rice or leftovers in the thermos, cut up fruit, cheese and cracker or spelt hot cross buns.  I just hope the brush turkey isn't around.

I am Krys Lojek, Nutritionist at 2/294 Sydney Rd, Balgowlah.  I see people from all walks of life and help them to learn about great food choices that will help them feel and think so much better.  Check out www.kryslojeknutrition.com or you can book an appointment with me using this link https://calendly.com/krys-phn

​

My house on the outside is clean, comfortable and organised - or so that is what it appears to be.  When you open a cupboard you have to duck for cover with the overflow of “stuff” oh and by the way avoid the garage and store room.
Sometimes that is how our brain feels, on the outside we look uncluttered but on the inside we are brimming with ideas, thoughts, memories and that endless what to do list ultimately making us feel disorganised and perhaps a little depressed due to the overwhelm.

The way that many of us approach our health is very similar.  Although we want to be healthy and we want to make great food choices everyday, sometimes it's just not possible. Our brains are so cluttered with “stuff” we have to make room for new ideas and concepts.  To make changes stick we need to deal with the clutter within.

This idea struck me while I was watching youtube sensation Marie Kondo in her Netfilx series Tidying Up.  She shook all my conventions and it took me a little time to come around to her system of organising as I hate to admit it, her ideas were far better than mine.  How can we relax and enjoy our space when we are surrounded by kaos? We can’t clear our thoughts or make good choices when our homes and our heads are filled with “stuff” that we either no longer need or think that we need.

It’s like eating healthy, we are full of lots of ideas about healthy eating but it's hard to change habits that took a lifetime to create.  We need to deal with all the clutter. We have to break our patterns of old unhealthy eating habits and create new healthy eating habits.

To make a start, I put together 10 golden rules for eating healthy. You are probably going to read this list and think, it's just not possible.  That’s ok. Just catalogue it in your brain until it does make sense and it is doable. When making changes there are two types of people in this world.  Those that change everything at once, and the rest of us who need to take things bit by bit. One change at a time, and when you are ready, then go to the next step.  Don’t think that you have to do it in this order, just pick the easiest change for you, start with that and when you have aced it try another.


Krys’ 10 golden rules for healthy eating:

1. Fresh food is best.  Crowd out the bad foods with good foods.  Aim to eat 6 (the more the better) serving of colourful, seasonal vegetables and 2 serves of fruit per day.
   
2. Choose pasture raised meats and poultry and local, wild caught or sustainably farmed fish
   
3. Drink plenty of filtered water.  Our bodies are 70% water and it is easy to forget to drink.  Try herbal teas, adding lemon, mint or ginger to a glass of water can make drinking water a little more interesting.   Drink up to 8 glasses per day or until your urine is a pale yellow.
   
4. Let go of sugar.  It doesn't belong in your new life.  Avoid soda’s, muesli bars, chocolate bars, icecreams, dried fruits and try to think of alternatives that you can have instead.  Always ask yourself before you have dessert, do you really need that? Try a cup of peppermint tea to sip on instead.
   
5. Always read ingredient labels.  If it has numbers or words that you cannot pronounce then don't buy it.  Another hint is if it has sugar, fat or salt in the first three ingredients then don't buy it either.
   
6. Moderate alcohol.  Try to aim for 3-5 alcohol free days per week, and avoid drinking more than 2 standard 100 ml glasses of wine on any one day.  
   
7. Eat plenty of fibre.  Choose whole grains instead of processed white grains, eat your serves of vegetables and fruit per day, enjoy a variety of nuts and seeds in small quantities.  Eating plenty of fibre helps you to feel fuller for longer.
   
8. Use the good oils.  Olive oil for salads and low to moderate heat cooking, butter, ghee, macadamia and coconut oil are great for high point cooking such as a roasts or stir frys, avocado oil makes an amazing mayonnaise.  Avoid hydrogenated oils such as margarine and vegetable oils or anything that has a long shelf life that can be reheated over and over again.
   
9. Enjoy fermented foods with your meals.  Kombucha, milk kefir and yoghurt are great sources of probiotics.  Serve sauerkraut or kimchi as a condiment to meals or add liberally to a salad, all of these can be purchased at your supermarket or health food store.  Just check that it is made locally to get the full benefit of a probiotic hit. Creating that balance of gut bacteria is important not only for your health but also your mental health.
   
10. When eating out, choose salads, lean proteins and dishes abundant in veggies..  Avoid fried foods, heavily marinated foods, or store bought dressings. Always be curious and don't be afraid to ask what is in the dressing, or ask for the sauce on the side.  Condiments are notorious for being the most unhealthiest part of your meal.
    

Marie Kondo asks this one question when letting go of possessions does it spark joy for you?  If an item sparks joy, then keep it. If it no longer does, or you have no use for it in your life ahead, then let go of it.  Thank the item and graciously give it away.
Just like food, embrace the healthy foods and be thankful that you are eating to heal rather than create disease.  Then, say no thank you graciously to the unhealthy ones. Let them go, as they do not belong in your healthier life now and in the future.  

Uncluttering your life and your home can be the first step to healthy living.  Because, once you have nailed that, then you can move onto other areas of your life such as your health and wellbeing to get even more rewards and importantly joy.  

Nutrition advice, finding foods that suit you and ways to improve your gut health is what I love to do.  I have a practice in Balgowlah, Sydney and see patients locally or by skype. Let me help you live your best life.  Check out my website www.kryslojeknutrition.com and sign up to my newsletter to receive a free healthy pantry list.

This is a two part blog about fatigue.  We have all experienced what it is like to feel exhausted at the end of the day.  We are too tired to exercise, too tired to cook a decent meal and so tired that sleep becomes impossible.  In the first blog Part 1, Are you tired of being tired we looked at strategies.  Often fatigue is a result of overwhelm.  Not enough time to prepare food, shop or rest.  It is about prioritising your time and planning over the weekend.  It is never full proof, but just a little preparation can go a long way and take away all of the angst of being disorganised.  Creating online shopping lists, having easy meals when there is a hectic evening of activities, enough left overs for lunches and making time for you can make a big difference to your week.  Read Part 1, Tired of Being Tired here.

In part two we are going to look at the types of foods that will support our bodies to combat fatigue.  Drinking enough water, eating enough vegetables, protein and good fats are essential for supplying our mitochondria what they need to produce energy.   Some causes of fatigue are easy to rectify, while other causes of fatigue are far more complex. But for many a change in diet, a few targeted supplements and some downtime can be enough to get you back on track.
Here are my 4 top tips to getting your life back

Drink more water.
Our bodies are made up of 70% water, being essential for life.  It is needed to carry nutrients and oxygen to our cells. Without water the first symptom we experience is fatigue.  We are so busy that we often forget to drink enough water throughout the day, hitting the wall at 3pm. Our bodies are confused, are we low in sugar or are we thirsty?  My advice to clients are to always reach for a glass of water first. If, after 20 minutes you are hungry then reach for something to eat, but not the wrapped chocolate bar snack. This was a tip that I got from Sarah Wilson, formerly I Quit Sugar.  And do you know it works!
Ideally we need to drink up to 8 glasses of water per day.  A more accurate way is to drink water until your urine is a pale colour.  If your urine is dark and smelly you need to drink more water!


Eat 5 or more cups of vegetables per day.
When we are eating the wrong foods - aka the processed crappy kinds, our blood sugars are on a roller coaster ride causing inflammation and disease.   For sustained energy we need to eat foods that are full of fibre and phytonutrients. Fiber is like a fertilizer for our internal garden of beneficial bacteria.  Without it our bacteria will starve and die, jeopardising this delicate balance that supports our immune system, our neurotransmitters, vitamin absorption, metabolism and our overall health and risk of chronic disease and cancers.  Fibre helps to keep food moving, keeping you regular.
Phytonutrients are essential for vibrant health.  Think of all the beautiful colours of vegetables. The reds of capsicums, the greens in broccoli, the purple in grapes and beetroot.  I am not talking about white potato chips from the freezer. At every meal and at every opportunity eat your vegetables. A leafy green smoothie is a perfect way to get a hit of vitamin B’s that will give you a lift in the afternoon. (Mark Hyman, Food, What the Heck Should I Eat)


Are you eating the right fats?
We are all so fat phobic, thinking that if we eat fat then we will get fat and our cholesterol will soar.  If you eat the right fats, that is the least processed kind of fats - Olive oil, olives, avocado, nuts and seeds, eggs, lean meats, fish and dairy will not make you fat but rather, give you the energy that you need. Good fats help you feel fuller for longer and are cardioprotective. The most recent study in support of a high fat diet was the PREDIMED study that showed that a high fat diet reduces the risk of heart disease, diabetes and obesity.  Making sure that you are eating fats with every meal, but make sure they are the good types of fat:
Lashings of olive oil on salads with a squeeze of lemon juice
Snacking on avocado and olives
Enjoy a handful of nuts every day
Boiled eggs are great to have in the fridge for a quick snack

Protein with every meal.
I love chicken liver pate.  It's a superfood, which has several times more Vitamin A than any plants, rich in B vitamins, zinc and other nutrients.  So for an instant energy hit, this is one solution. Don’t save it for the cheese plate, take some pate to work with some crackers, olives and veggie sticks and you will have a nutrient packed lunch.
Unfortunately, I may be one of the few that like chicken liver pate and I know that all the vegetarians out there are screaming “what about me?”  The solution is to make sure that with every meal you are pairing it with a good source of protein. Protein is essential for building and repairing every cell in the body, for DNA production, backbone of every enzyme, in fact every cell is made up of proteins.  
Criteria for selecting good sources of protein:
Choose grass fed/wild and pastured meat or poultry
Free range, no antibiotics
Choose organic if possible
Fish that is wild caught and local, go for the smaller fish as it will have lower methylmercury levels
Or sustainably farmed fish
For Vegetarians:
Choose free range eggs
Organic or non homogenised milks
Good quality cheeses - not plastic slices
Whole yoghurts without sweeteners or thickeners
Coloured rice, quinoa, buckwheat, legumes
Organic soy products
​
If your symptoms of fatigue are not relieved by diet alone, it is important that you go to your GP to get further testing done.  Often fatigue is a symptom of an underlying condition and it is important to rule out any nutrient deficiencies. Once you have done that, then go to a nutritionist who can help you find the foods and the right targeted supplements to support your body at this time.  Remember, listen to your body, avoid overly stressful situations and look after yourself by taking time out in nature, reading a good book or being in the company of others.

I am a nutritionist at Proactive Health Network in Balgowlah, Sydney.  I love helping people feel better by finding solutions that are just right for them.  Remember good health is about embracing change. Changing what you eat is something you can do, that will change your life.

Working full time, raising a family, juggling responsibilities can be overwhelming and a recipe for exhaustion.  It is understandable that when we are constantly juggling roles we will feel tired, but don’t let this be your new normal.
In this two part series about fatigue, in Part 1 we will be looking at strategies and priorities.  Often not making enough time to cook and plan can lead to a disaster.  We all know what it feels like when we are not eating the right foods for our bodies.  We feel sluggish, overweight, unmotivated and tend to continue to eat the wrong foods for our bodies.  When we have a plan we take the stress out of our daily lives.  By making use of online shopping, impromptu shopping, batch cooking and planning meals around your activities can make a big difference.

Here are a few strategies to help you make the most out of every hour of the day.

Create a work/life balance - Before I hear all the exclamations it is important to prioritise your jobs.  Which ones need doing today and ones you can put off till later.
Create those lists using whatever medium you prefer.  For instance, spreadsheets, notes or calendar’s and remember to break down your tasks into achievable pieces to help you feel in control of your life.  I personally love calendars. I use google calendar and place all my appointments and commitments sharing to the relevant people.

Make cooking and shopping a priority - For health you need to cook.  Your health directly correlates with the foods that you choose to eat.  We should be aiming to eat foods that are seasonal, diverse and an array of colours.  Avoid any processed foods, vegetable or seed oils, anything that comes in a packet or has words or numbers that you cannot pronounce.  

Once again, this involves a little planning.  Sitting down once a week and planning your meals around your families activities.  Once you have worked out your meals for the week, create some online shopping lists for home delivery.  My favourite online delivery services are Harris Farm, Doorstep Organics, One table, Honest to Goodness and I will use Coles and Woolworths for some basic products.  
Secrets to success are:

• Always cook more than you need so you have leftovers to take to work the following day.
• Spend a couple of hours over the weekend batch cooking some meals to have in the fridge or freezer.
• Buy what's on special and plan your meals around these
• Aim for one vegetarian night per week and one family roast over the weekend

Factor in some downtime -  It can be hard to unwind, finding ourselves in a constant state of stress, pushing ourselves to the limit and beyond.  To help our bodies get out of this flight and fight state,(sympathetic nervous system) studies have identified the benefits of deep breathing to stimulate our rest and digest nervous system (parasympathetic nervous system).  Practicing deep breathing every day has been shown to lower blood pressure and your pulse rate, breaking that pattern of constant stress.

Sick of being tired?  Try to incorporate these few strategies into your daily life and find the time that you never had.  It is never simple, but by prioritising your activities, smart shopping, meal planning and eating well, plus incorporating some downtime into your everyday can make a massive difference to how you feel.

Part 2 is about the nutrients that we need for our bodies to thrive.  Make sure that you drink plenty of water throughout the day, eats your veg, protein and good fats.  Fuel for your mitochondria!
Read Part 2 here

Yosemite, California