Author Archives: Alice

Wild Overnight Oats

Our special Wild Overnight Oats recipe designed for this years Wake Up To Organic event. Super tasty, nutritious and ‘oh so’ easy to make!

Serves 2

1 cup of organic oats

2 tsps of organic chia seeds

1 tsp of organic cinnamon powder

1 tsp of organic maca powder

1 cup of organic milk of your choice (we chose Rude Health Cashew Nut Drink)

1 cup of filtered water

Prepare your overnight oats the night before so as that they can be soaked overnight and will be ready for your breakfast. Add all the ingredients into a large glass jar or bowl and place in the fridge over-night. Before serving add extra milk if needed to make a smooth consistency and top with your favourite organic toppings and fruit.

 

 

 

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Healing leaking gut and optimising digestive function

By Lynsey Creed

 

What is leaky gut and what causes it?

Leaky gut is a condition where the gut wall has been damaged by a variety of causes, such as pathogens, inflammatory foods, alcohol or prescription medications.

The symptoms can present as many different issues, or in some cases may not occur at all.

The most common symptoms are:

  • Diarrhoea and loose stools.
  • Gas and bloating
  • Skin conditions, acne, psoriasis, rosacea, hives relating to food allergies.
  • Nutritional deficiencies (e.g low iron or b12 anaemia)
  • Autoimmune diseases (psoriasis, alopecia, crohns disease)

 

How to heal  a Leaky gut and optimise digestion

 

The first step to healing a leaky gut is to remove the causes. whether that be inflammatory foods that damage the gut lining, stopping or reducing alcohol, managing stress or stopping the use of NSAIDS if possible.

 

The top offending foods that are difficult to digest and damage the gut wall are:

 

Gluten/Wheat: In sensitive individual’s gluten can cause the gut cells to release zonulin, A protein that can break apart the tight junctions holding your intestines together. When the junctions separate, they allow undigested food particles, bacteria, and antibodies to slip through into the blood stream, this is what can lead to food allergies and autoimmunity.

Dairy: The protein in cow’s dairy called A1 Casein, can trigger a similar reaction to the protein in gluten, and can cause digestive upset and IBS symptoms in a lot of people.

Sugar: All sugar feeds yeasts and pathogens in the gut, these pathogens can then poke holes in the gut lining and be a factor in leaky gut.

Alcohol and caffeine: Can also be irritating, inflammatory and cause damage to the gut wall. Herbal teas and green tea are a health alternative to coffee and tea.

Remove any hidden food allergies e.g. Soy, corn, eggs.

 

Supplements to calm inflammation and repair the gut wall:

Supplements can be very useful in aiding healing when changing the diet isn’t enough.

The following supplements can help in speeding up the healing process:

 

l-Glutamine:

L glutamine is an amino acid, used by muscles and tissues for repair. It is used by the gut to seal and heal. It repairs the holes of the gut.

NAG:

N- acetyl glucosamine is an amino saccharide. It combines with mucin secreted from goblet cells to form the glycocalyx (a protective layer) that lines the digestive tract.  Wild oats has a particularly good product by biocare called permatrol, which contains both l-glutamine and NAG for gut permeability.

Probiotics: Probiotics are live bacteria that are good for our health. Our guts are full of bacteria, both good and bad. It is when this balance is tipped in favour of the bad bacteria that problems occur. Keeping our good bacteria topped up helps to balance out any overgrowth of pathogens and candida in the gut which can contribute to leaky gut problems. I particularly like a soil based probiotic like Kiki health biotics.

 

Enzymes and Betaine hcl:

In people with leaky gut the amount of digestive enzymes and betaine hcl may be low, this means that food may not be getting broken down properly. When this happens, it allows undigested food particles to slip through the gut wall into the blood stream and cause an immune reaction. It will also cause nutritional deficiencies as the nutrients cannot be absorbed properly from the food if it is not digested adequately. Adding in a digestive aid complex can help to break down the foods, assimilate the nutrients and stop symptoms like gas, bloating and heartburn. The product I like to recommend is nutrigest by Nutri advanced. It’s a high potency digestive enzyme with betaine hcl added, so it’s a broad spectrum digestive support.

Tumeric and omega 3 A good wholistic turmeric can be very helpful in calming down the inflammation caused by leaky gut. It can also help in strengthening the liver, which is being overworked when a person has leaky gut. This is because it is having to detoxify the foreign bodies that have escaped the stomach into the blood stream. I like the wholistic Turmeric or Turmeric Life kind by Pukka available at Wild Oats. Omega 3 possesses anti-inflammatory benefits and is also useful for the inflammation from leaky gut. It also aids skin problems that leaky gut can cause such as acne and psoriasis.

 

By adding in these simple tips, you can be well on your way to a more peaceful digestion and reduction of autoimmune and skin problems in the future.

 

 

Article written by Lynsey Creed Nutritionist and one of our supplement and natural health advisors here at Wild Oats.

Lynsey has been working in the health industry for the last five years, she is qualified in nutrition and herbal medicine.

She works at Wild Oats and offers private consultations on a self-employed basis. You can contact her using the details below.

-ljnutrition@hotmail.com

-07796964114

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Butter Bean and Spring Herb Dip

  • Servings: 6-8

Ingredients

2 x 400 g cans of organic butter beans, drained
1 clove garlic, crushed or finely chopped
juice of half a lemon
1 tbsp fresh mint leaves, finely chopped
1 tbsp fresh parsley, finely chopped
1 tsp sea salt
50 ml extra virgin olive oil

Method

1. Place the butter beans in a food processor, along with the garlic, lemon juice, sea salt, olive oil and chopped fresh herbs (but keep a few of the herbs back for garnish). Process until you have a smooth puree.

3. Pour the dip into a bowl. Drizzle with a little extra virgin olive oil and sprinkle on the reserved chopped herbs. Serve this dip with seasonal crudites or pita bread crisps.

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NEW EVENTS COMING SOON

None scheduled at present

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New blogs coming soon

We will be working with some new nutritionists, therapists and bloggers including a wealth of knowledge from our own Wild Oats staff to bring you some exciting new content for the rest of 2018. 

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Kitchen Encounters with Gemma Griffin


Gemma Griffin is a Bristol-based CNM trained Nutritional Therapist.

She has always had a love of good food, but her interest in its healing power really peaked after having children. Gemma is passionate about helping people to reach their full potential, at any stage of life. She works with clients on a one to one basis and is the co-owner of Super Sprouts, an educational company running nutrition workshops for school age children.

T. 07906 322 310

E. gemma@wholehealthnutritionuk.com / hello@supersprouts.uk

FB: Whole Health Nutrition UK / Super Sprouts


My Kitchen Staples

  • Eggs
  • Avocados
  • Everything in my spice cupboard
  • Whatever is growing in my planter box at the time

egg poppersMy Quick Snack

Egg Poppers, Green Salad & Tahini Dressing

I love this quick 10 minute snack. You can use whatever is in your fridge and literally throw it all in the oven. They keep for about a week and are handy little snacks at any time of the day. My kids love them too which is always a good thing. I like them with a fresh green leafy salad and a tahini dressing.

Ingredients

For the Egg Poppers…

1  egg per muffin
Vegetables of choice: broccoli, peppers, mushrooms, red onion, sun dried tomato, spinach, courgette, asparagus, chives
Optional extras: chicken, mackerel, goats cheese or some crumbled feta
Herbs and spices of choice
Green salad leaves

(Experiment with ingredients until you find your perfect combination)


For the tahini dressing…

1/3 cup olive oil
2 lemons
1/3 cup tahini
1 tsp tamari
1 tsp honey
garlic clove (crushed)


MethodSpices gemma griffin

  • Heat the oven to 170c
  • Place chosen ingredients in bottom of a muffin tin
  • Beat the egg in a bowl, add herbs and spices and pour over the vegetables
  • Bake in oven for about 30 mins or until golden on top

For the tahini dressing…

  • Mix all ingredients in a bottle and shake

Enjoy!

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Breakfast Polenta with Blueberries

Blueberries are great for brain health. Try this gluten-free breakfast porridge, which can be adapted for vegans too. It’s good to start you day with a good dose of protein and healthy fats, and the almonds help with that.

Inspired by www.onehungrymama.com.


Ingredients

Serves 3-4

4 cups milk of your choice
3/4 cup Clearspring organic instant polenta
1/2 cup ground almonds
4 tbsp organic butter / ghee / grated creamed coconut
1 cup blueberries (frozen or dried – soaked overnight)
1/2 tsp vanilla powder
1/4 tsp cardamom powder
Sweetener of your choice (agave / honey / yacon syrup etc.)

To serve (optional): cream / coconut yoghurt / coconut chips / extra blueberries / fennel seeds / sweetcorn… really!


Method

  • Heat the milk in a medium saucepan, once hot and steaming, add the polenta, whisking continuously until smooth.
  • Add the ground almonds and continue whisking until the polenta thickens to a creamy consistency.
  • Add the butter / ghee / grated creamed coconut, continuing to whisk until it melts completely.
  • Turn off the heat and whisk in the blueberries, vanilla and cardamom. Add any sweetener of your choice, if using.
  • Serve with toppings of your choice. Fennel seeds are always great!
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Can I Prevent Alzheimer’s Disease?

Written by Linda Sims

Linda Sims is a qualified Nutritional Therapist. She holds a diploma in Nutritional Therapy from The College of Naturopathic Medicine, for whom she now lectures on nutrition. She practices in Bristol and Pill.

T. 07786 322276
E. lsnutrition@mysims.co.uk
W. www.lindasimsnutrition.co.uk


Alzheimer’s disease is the most common type of dementia in the UK. According to the UK Alzheimer’s Society there are more than 850,000 people currently living with this disease. One in every 14 of over 65s are diagnosed with this progressive disease, which gradually results in more parts of the brain being damaged.

The symptoms

The symptoms of Alzheimer’s disease can start slowly, such as simply finding it hard to remember names or where you put your keys (whilst this happens to all of us, those with an early dementia will experience these symptoms more frequently). Remembering your past experiences but being unable to recall very recent ones is also a common sign. As the disease progresses more severe symptoms appear such as poor reasoning or judgement (such as forgetting to look out for traffic when crossing the road), the loss of language skills and personality changes. Alzheimer’s disease has a profound impact not only on the sufferer but also on those around them.

Who is at risk?

Age – Being over 65 puts you at an increased risk, whilst UK’s number of AD sufferers over 65 is at 7.1%. In the USA this number is higher at 13% and expected to rise to 20% (that’s 1 in 5) b 2030! (1)

Genetics – those who carry the APOE4 gene are at an increased risk of developing this disease

Excess weight in the under 65 and being underweight in the over 65 are factors correlated with an increased risk of AD. (32)

Having Type 2 diabetes is also considered a risk factor. (3)

What happens…

Alzheimer’s disease is characterised with plagues and tangles in the brain; these are the suspected culprits in disrupting the communication between nerve cells leading to their damage and eventually their death. When scientists have opened these plagues, they have discovered traces of metals, especially copper, iron and zinc (4). We all need these metals in our diet, in excess it seems they can deposit in out brain and if oxidised they can create free radicals, which likely initiate the nerve damage.

Reducing the risk of Alzheimer’s Disease

“Our best weapon against this debilitating condition is prevention.”

While we have yet to find a cure for Alzheimer’s disease, our best weapon against this debilitating condition is prevention. Starting early is a key as first damage to nerve cell starts years before any symptoms may present. Lifestyle choices such as smoking cessation, and staying active both mentally and physically can help to reduce the overall risk. Practicing meditation for example has been shown to help reduce neuro-degeneration and thus may have a role in preventing AD. (6)

Diet is one of the most powerful tools we can use to modify our risk of AD. The MIND diet, developed at the Rush University in Chicago, has been shown in studies to lower the risk of Alzheimer’s by up to 53% when followed rigorously. Those who followed the diet moderately reduced their risk of AD by 35%. The MIND diet is based on 15 healthy dietary components, namely green leafy vegetables, other vegetables, berries, beans, whole grains, fish, poultry, olive oil and wine. Those following the MIND diet are expected to limit their consumption of red meat, butter or margarine, cheese, pastries and sweets and lastly fried or fast food. It has also been consistently voted one of the easiest diets to follow.  (7)

“Diet is one of the most powerful tools we can use to modify our risk of AD.”

The MIND diet is not dissimilar from the diets of the Blue Zones, places around the world where people live to a very ripe old age without suffering from the chronic conditions we see in Western countries such as cancer or Alzheimer’s disease.  The people living within the Blue Zones base their diets largely on plant foods (up to 95%), a daily portion of beans, and when animal protein is eaten, it tends to be fish (about 3x per week). Meat and dairy are occasional treats. The vegetarians and vegans of the Loma Linda Seventh Adventist community had even better health outcomes than those within the same community who include animal products in their diet. (8)

There is no doubt that eating an overall healthy diet is the key, there are some special nutrients that have been shown to support the health of the nervous system.  A recent study has shown that medicinal mushrooms have neurotrophic properties, which means they might help to stimulate the growth of nervous tissue. (9) Including mushrooms such as reishi, shitake or lion’s mane in our diet can therefore help to keep our nervous system healthy. There are many medicinal mushroom supplements on the market; these may be the easiest way to get these powerful fungi into our body, especially as it is not very common to find mushrooms such as lions mane in a supermarket.

“Including mushrooms such as Reishi, Shiitake or Lion’s Mane in our diet can […] help to keep our nervous system healthy.”

Berries are one of the main cornerstones of the MIND diet. Blueberries in particular have been shown to improve memory, slow down the neuronal ageing and reduce cognitive decline. (10) Eating a portion of blueberries every day as a part of a healthy diet may be a simple yet beneficial tool for reducing the risk of Alzheimer’s disease. I like to add blueberries into my smoothies or my morning porridge.

“Blueberries in particular have been shown to improve memory, slow down the neuronal aging and reduce cognitive decline.”

turmeric 2blueberries 1shiitake-mushrooms-fresh-wholeThe incidence of Alzheimer’s disease is particularly low in rural India. This could be partially due to the daily use of turmeric, in particular its component curcumin. This potent compound has been shown to reduce beta-amyloid and plaque and is also known for its potent antioxidant and anti-inflammatory properties, enhancing its protective benefits for our nervous system. (11,12) I like adding some fresh turmeric root into my smoothies or juices and adding the spice into curries, soups, stews or grains.

“Turmeric […] is also known for its potent antioxidant and anti-inflammatory properties.”

Whilst there may not be a sure guarantee, making considerable diet and lifestyle changes can help prevent many modern chronic diseases, including Alzheimer’s disease. Ensuring your diet contains lots of anti-inflammatory spices, vegetables, berries, adequate protein and good fats is a simple step towards healthy ageing.


References

1. National Institute on Aging, accessed 18/04/2017

2. Pedditizi, Peters, Becket, The risk of overweight/obesity in mid-life and late life for the development of dementia:a systematic review and meta-analysis of longitudinal studies

Age and Ageing 2016; 45: 14–2, Oxford University Press

3. Peila, Rodrigues, Launer, Type 2 Diabetes, APOE Gene, and the Risk for Dementia and Related Pathologies; Diabetes 2002 Apr; 51(4): 1256-1262

4. Lovell, Robertson, Teesdale, Campbell, Markesbery; Copper, Iron and zinc in Alzheimer’s disease senile plagues, J Neurol Sci 1998; 158:47-52

5. Khalsa DS, Stress, Meditation, and Alzheimer’s Disease Prevention: Where the Evidence Stands; J Alzheimers Dis. 2015;48(1):1-12. doi: 10.3233/JAD-142766.

6. Rebecca Erwin Wells, MD, MPH,* Catherine E. Kerr, PhD, Jennifer Wolkin, PhD; Meditation for Adults with Mild Cognitive Impairment: A Pilot Randomized Trial; Published in final edited form as:

J Am Geriatr Soc. 2013 Apr; 61(4): 642–645.

doi:  10.1111/jgs.12179

7.  Morris MC1, Tangney CC2, Wang Y3, Sacks FM4, Bennett DA5, Aggarwal NT; MIND diet associated with reduced incidence of Alzheimer’s disease; Alzheimers Dement. 2015 Sep;11(9):1007-14. doi: 10.1016/j.jalz.2014.11.009. Epub 2015 Feb 11

8. Orlich MJ1, Singh PN, Sabaté J, Jaceldo-Siegl K, Fan J, Knutsen S, Beeson WL, Fraser GE; Vegetarian dietary patterns and mortality in Adventist Health Study 2; JAMA Intern Med. 2013 Jul 8;173(13):1230-8. doi: 10.1001/jamainternmed.2013.6473

9. Vikineswary Sabaratnam, Wong Kah-Hui, Murali Naidu, and Pamela Rosie David; Neuronal Health – Can Culinary and Medicinal Mushrooms Help?; J Tradit Complement Med. 2013 Jan-Mar; 3(1): 62–68

10. Krikorian R1, Shidler MD, Nash TA, Kalt W, Vinqvist-Tymchuk MR, Shukitt-Hale B, Joseph JA; Blueberry supplementation improves memory in older adults; J Agric Food Chem. 2010 Apr 14;58(7):3996-4000. doi: 10.1021/jf9029332.

11. Chandra V1, Ganguli M, Pandav R, Johnston J, Belle S, DeKosky ST.; Prevalence of Alzheimer’s disease and other dementias in rural India: the Indo-US study.; Neurology. 1998 Oct;51(4):1000-8.

12. Ng TP1, Chiam PC, Lee T, Chua HC, Lim L, Kua EH.; Curry consumption and cognitive function in the elderly.; Am J Epidemiol. 2006 Nov 1;164(9):898-906. Epub 2006 Jul 26.

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Emily’s Sri Lankan Dhal

Emily recently visited Sri Lanka on an Ayurvedic yoga retreat and since she’s been back, she’s been filling our staff kitchen with delicious smells of mouthwatering spices! Here, she shares what we hope is the first of many of the recipes she collected on her trip.

Ingredients

1 cup red lentils
2 cups water
3 tbsp coconut milk
1 tbsp coconut oil
Garlic
2 onions
1 tsp cinnamon
1 tsp curry powder
1 tsp turmeric
1 tsp chilli
1 tsp salt
2 curry leaves
A few pandan leaves (often found in Asian supermarkets, possibly in the frozen section)

Method

  • Cook red lentils in water with salt and turmeric
  • Add thin coconut milk near the end when they get a bit mushy
  • Heat coconut oil in a pan and fry the remaining ingredients and then pour over the dhal mixture
  • Serve hot with coconut rice or roti. Enjoy!

Emily is a Wild Oats advisor and is currently studying nutrition.

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Chia Pot with Turmeric Soaked Apricots

Olivia’s most recent breakfast adventure!


Ingredients

Serves 1
(amounts are approximate)

2 dessert spoons ground chia seeds
2 dessert spoons ground flax seeds
1 dessert spoon dehulled hemp seeds
2 dessert spoons desiccated coconut
2 dried apricots
1 dried fig
1 caspule Pukka’s Wholistic Turmeric
1 dessert spoon nuts & sesame seeds, toasted (pecans & hazelnuts work well)
Milk of your choice

Optional additions…

1 tsp organic unwaxed lemon zest
3 strands saffron
1 tsp ginger
1/2 tsp cinnamon
Fresh blueberries
Cacao nibs
Fennel seeds

Method

  • Chop the dried fruit and leave to soak overnight in a little water with the lemon zest, contents of the Wholistic Turmeric capsule and saffron strands
  • Grind the chia, flax and hemp seeds in a coffee grind (or buy ready ground)
  • Mix the ground seeds with the desiccated coconut in a bowl
  • Gently warm your milk with the ginger and cinnamon, if using. Add the turmeric soaked fruit at the end to warm through
  • Toast your choice of nuts and seeds
  • Pour the milk mixture over the ground seeds, stirring continously
  • Leave to plump up for a few minutes
  • Sprinkle with your toasted nuts, cacao nibs and fennel seeds et voila!

 

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