A few months ago a friend shared with me a book, called the Microbiome Diet, that she promised would correct and rebalance my inner microbiome. Honestly, I wasn’t familiar with the word microbiome and as I leafed through the book I could see that the Microbiome Diet equates in most ways to the Pro-Terrain pH Balancing and Longevity Diet-eating program that Conscious Planet has been teaching over the years. I got very excited because I knew that with the more recent developments in scientific research and studies regarding the importance of maintaining a healthy microbiome, that I was going to learn a whole lot more about our inner world of microorganisms and how to keep them in balance. "I was ready to up my game.” I immediately went on Amazon.ca and ordered my own hardcopy. The Microbiome Diet – A Scienticfically Proven Way to Restore Your Gut Health. By Raphael Kellman, MD This book has been a Godsend in helping me repair my leaky gut which I have struggled with for years and has helped me restore and balance my inner terrain, my microbiome. As a result, I would like to share some key excerpts and important information from this book that may transform the health of your inner world by paying more attention to these tiny minescule organisms. What is the microbiome? The microbiome is a minature world made up of trillions of microscopic, non-human organisms that flourish within your gatrointestinal tract. These intestinal organisms digest your food, govern your appetite, control your metabolism, orchestrate your immune system, influence your mood, and even help determine how your genes are expressed. They have a major impact on whether your heart is healthy, whether your bones develop properly, and whether your brain feels sharp and clear or fuzzy and unfocused. They sustain the gatrointestinal tract so your food is properly digested delivering all the nourishment you need. They produce crucial vitamins and other nutrients. They even manufacture natural antibiotics. Most amazing of all, these non-human organisms make up a whopping 90 percent of your cells. Think about that. The vast majority of the cells within your body are not human. Within your intestinal tract lies a whole separate ecology that is inextricably involved with yours. When these microscopic organisms flourish, you flourish. When they struggle, you struggle. When they crave sugar, so do you. And when they operate at peak efficiency, so does your metabolism. That is why balancing your microbiome is the key to maintaining proper digestion and elimination. Balancing your microbiome is also the key to preventing and even reversing major illnesses, including diabetes, heart disease, metabolic syndrome, autoimmune disorders, autism and other developmental diseases. If you have a healthy microbiome and good intestinal health, your metabolism automatically keeps you at a healthy weight. If you have an unbalanced microbiome and poor intestinal health, you are virtually guaranteed to gain weight and suffer with leaky gut syndrome. As we are now understanding leaky gut can be repaired by creating and maintaining a healthy microbiome. Hippocrates, founder of Western Medicine, taught that all disease begins in the gut thus the obvious answer is taking care of our gut and intestinal health. A balanced microbiome regulates your immune system, three quarters of which is located within your intestines. It nourishes and sustains your gastrointestinal tract. It produces crucial vitamins and nutrients, including various B vitamins and vitamin K. It lays the groundwork for optimal mood and brain function by influencing the production of your neurotransmitters, the hormones and biochemicals your brain needs to process thought and emotion. And as mentioned before, it keeps you at your ideal weight by helping you digest your food, maintain an appropriate appetite, regulating the calories that enter your system, and keeping your metabolism working at optimal speed. So how do I know I have leaky gut, an imbalanced microbiome? Some of the common symptoms are: allergies, bloating & gas, slow metabolism, over weight and underweight, constipation, brain fog, depressed mood, difficulty focusing, fatigue, chronic inflammation, feeling too full, like food is just sitting in your stomach and not being digested, headaches, joint pain, infections, muscle pain, hair loss, swelling of ankles, tingling/numbing in hands and feet. Some of the less obvious though more serious are an overreactive immune system which leads to autoimmune diseases. So how does leaky gut happen and how can I repair it? An imbalanced microbiome will contribute to weakness in the intestinal walls. Partially digested food begins to leak through the permeable intestine walls dispersing loose into the blood stream and setting off an immune system reaction. The immune system perceives these undigested food particles as invaders and starts to make antibodies to combat some of the foods that are leaking through. Thus every time these certain foods are eaten, the immune system will create a reaction eventually causing inflammation throughout the body, insulin resistance follows along with a fat-storing metabolism cuing the body to gain weight with the threat of diabetes, disrupting hormones, digestion, elimination and nervous system as well as immune system. All of these symptoms are the result of leaky intestinal walls. To heal leaky gut firstly you will need to remove all the reactive foods from your diet, even the seemingly healthy foods that you have consistently been eating for a long time and now is seen by the immune system as a reactive food. A list will look something like this: all gluten foods, soy products, all unhealthy fats: trans fats, hydrogenated fats All inflammatory, allergenic, or reactive foods: no sugar, no eggs, no dairy all artificial sweeteners, preservatives or additives, remove from the gut parasites and the disproportionate growth of the wrong types of bacteria, known as dysbiosis, and break through the protective biofilm that protects yeast and the wrong types of bacteria. You may say, "well I’ve already done all of that and I still feel bloated and swollen and still seem to gain weight." The answer to your exclammations is to start adding foods to your diet that will support your microbiome such as friendly bacteria found in cultured and fermented foods containing live bacteria: raw sauerkraut, kimchee, fermented vegetables, goat’s or sheep’s milk kefir and fermented yogurt and for the first while you may want to supplement with a wide spectrum probiotic. Remember that the probiotic good bacteria in the gastrointestinal tract will also need support from prebiotic food in order for the beneficial bacteria to flourish. Probiotics nourish the healthy bacteria in our microbiome so they can begin to outnumber the disruptive bacteria. A well-fed healthy microbiome are able to force the bad bacteria to leave to neighborhood. Consuming probiotics means microbial balance is restored. Inflammation subsides, endotoxins are averted, no more insulin resistance and no more weight gain. Good health, a healthy weight and happiness are the result. Some of the probiotic foods are the oligosaccharides – soluble plant fibers found in onions, leeks, garlic, asparagus, jicama, and Jerusalem artichokes, carrots, radishes and tomato. In Dr. Raphael Kellman’s book he describes in extensive detail what kind of foods and supplements are needed to restore and maintain a healthy microbiome. He lays out a brilliant plan he calls the four R’s - Remove, Replace, Reinoculate and Repair. He provides a daily eating plan and many delicious recipes to achieve your optimun healthy life style. But in order to have success with this program you actually have to make a commitment to get started. We wish you every success in your healthy endeavors.
Looking for a healthy frosting for your cakes or muffins? This recipe is epic! High protein, fiber, minerals and nutrients, low in sugar and high on taste! Hemp Whipped Cream Meat of 1 baby coconut 1 cup coconut water 2 tbs maple syrup 1 tbs vanilla 1/2 cup Planet Hemp seeds Blend until smooth and creamy and chill for at least an hour Enjoy! #hemp #hempseeds #hempdessert www.planethemp.ca Invest in your future!
These sweet beauties are a wonderful high protein treat! Great for pre or post workout, a snack Recipe: 1 cup Planet Hemp Seeds 2 X eggs 1 cup peanut butter 1/2 tsp baking powder 1/4 cup coconut sugar 1/4 cup black sesame seeds (if desired) Raspberry Jam (or other desired jam) Roll into balls and press the cookie down with two fingers then create a hole in the middle for the jam. Making sure not to go all the way through. Bake for 15 minutes at 350 degrees and put onto a bakers rack to cool. Makes 18 little nests!
There is just something about Arugula-aka Salad Rocket-that is so fresh, peppery and almost meaty in a way.This simple, yet very satisfying salad, leaves you feeling extra healthy, due to it having an array of rich minerals and vitamins (high incopper and iron). It is also one of the best vegetable sources for brain and bone health, supporting Vitamin K. A perfect companion to any meal or enjoyed on its own! Serves: 2-4 friends Time to Prepare:20 minutes (and worth every second) Tip:Chill the salad for at least ½ hour before serving Recipe: 1 x a big bunch of Organic arugula (preferrably straight from the farmer or ground) 1 x sliced cucumber 1 x sliced avocado sliced oranges, apples or your favorite fruit for garnish 2 x tbsp hemp seeds Simply toss all ingredients together in a big bowl with one of our wonderful hemp oil dressings and serve. Ridiculously Delicious (and simple) Hemp Oil Dressing: 2 tbsp Hemp Seeds ½ cup Hemp Oil ½ cup olive oil 2 tbsp apple cider vinegar 1 tbsp balsamic vinegar 1 tsp maple syrup 1 tsp Dijon mustard squeeze of ½ a lemon salt and pepper to taste Directions: Blend and adjust to taste. Drizzle over salad, serve and enjoy!Refrigerate for up to a week. Enjoy. xo Symentha (AKA: The Hemp Queen) Get more recipes and nutritional support from Symentha at www.HempQueen.ca
Food has a magical way of building love and connection between two people. This week's recipe is Wind's "Romantic Summer Salad for Two." This is one of the secret ingredients to hers' and Charles longtime, beautiful marriage. ;-) This fresh, raw summer salad for two will leave you both feeling satisfied, nourished and energized! Select 3 to 4 veggies from the list below to create your perfect summer salad. 1 medium zucchini ¼ spaghetti squash or yellow/orange squash 1 large beet 1 large carrot 1 daikon radish 1 medium jicama root Shredded cabbage Quartered cucumber pieces Snap peas and pea sprouts, sunflower sprouts Garnish with: fresh chopped parsley, cilantro, chopped green onions, sliced black olives, hemp seed nut, toasted sunflower seeds and sprinkle a wee bit of Wakame dried seaweed, soaked for 10 minutes (rich in iron, calcium, iodine.) Use a spiralizer or vegetable peeler. Arrange your vegetable selections on a serving platter in separate little attractive piles…enough for two. Complete your summer salad by making this Miso Avocado Sauce w/ Fresh Basil. 1 large avocado 2 tbsp light miso (Shinmeido miso) See resources. 2 tbsp Nama Shoyu or Bragg liquid aminos (not raw) 1/4 cup hemp seed oil 1/4 cup fresh lemon juice 1/4 cup fresh basil chopped 1/4 cup seaweed soak water Pulse blend in food processor leaving little bits of basil showing in sauce. Spoon on top of summer salad or leave on the side. A hearty meal indeed.
Hello Health Seekers, We have great news! Our new line of hemp seed food products are now available through Conscious Planet! Our featured product this week is the Hemp Supergreens! A rich blend of nutrient dense superfoods that has a whopping 30 grams of pure plant protein per serving! Great for breakfast, a pre or post workout or between meals. Enjoy this delicious, protein rich recipe. Hemp Supergreens Recipe: -3 cups water - 1/2 cup Planet Hemp seeds - 2 tbs Planet Hemp Supergreens - 1/2 a banana - 3 dates - 1/2 tsp raw vanilla - pinch of salt Blend and enjoy! Get your Hemp Super Greens today!
Need more iron? This Vegan Smoothie is packed with iron rich ingredients! Plus, it's also freaking delicious, easily digestible and fun for everyone. Iron Rich Smoothie Bliss Recipe: 1/2 cup frozen peas 4 tbs hemp seeds 1 tbs Moringa 1 serving Matcha 1 tbs molasses 3 tbs walnuts 1 tbs Maca 11/2 cups water 1 frozen banana 1 cup berries Blend and enjoy! Want more recipes from Symentha? Join her in the hemp revolution at www.HempQueen.ca
It's spring cleaning time again…the body kind Spring is a perfect time to do a cleanse and detoxify from all the winter sludge that we’ve accumulated over the cold months and what better way than to sip on some homemade tonics for detoxification, though, not only for throwing off toxins but especially for restoring, toning, bringing sluggish organ systems back to normal to optimal functioning. Lets be kind to our livers, gallbladders and kidneys that work so hard to filter all the toxins we take in through our food, the air we breathe through our lungs and our skin. Drinking a medicine tonic is the perfect remedy to restore enfeebled functions and promote vigour, increasing physical and mental strength, producing happy chemicals and providing a sense of of well-being. I’ve created a happy spring tonic drink that will boast not only your physical strength but also your spirit too. Happy Spring Tonic with Nettles In a blender add a couple handfuls of stinging nettles. (Be careful, use gloves to touch your nettles because of their sting. I find my stinging nettles at Deer Lake park and am very careful to wear gloves and not touch anything that comes in contact with the nettles, like the scissors I use to cut the stems). Also in the blender add: - 1 green apple - a handful of power greens (spinach, baby chard, baby kale) - a piece of ginger size of your thumb - a stick of celery (for the mineral salts) - ½ cucumber (for the electrolytes) - Add water to fill blender to ¾ and blend thoroughly. Instead of water you may want to add coconut water, another source of good electrolytes for cell energy. Make an omelette and add some nettles Since you’ve gathered a bunch of nettles, you’ll have some left to add to your omelette if you have included free range eggs in your diet. Really delicious with chopped green onion, tomatoes, nettles and your favourite flavoring, maybe a bit of cayenne pepper. Trust me, its delicious. Health benefits of Nettles - Leaves rich in iron; aids in coagulation and formation of hemoglobin. Did you know that hemp seeds are a globulin protein and have almost the same profile as human hemoglobin. Healthy or what! - Stimulates the lymph system to boost immunity. Perfect for cleansing. - Promotes release from uric acid from joints – arthritis relief. - Supports the adrenals; supports the kidneys; helps break down kidney stones; supports the liver. - Helps with respiratory tract disease; helps asthma sufferers - Reduces inflammation; minimizes skin problems. - Helps with gastrointestinal disease, IBS and constipation. - Destroys intestinal worms or parasites. - Supports the endocrine health by helping the thyroid, spleen and pancreas. Benefits of ginger in combination with the nettle tonic. - Assists greatly in relieving digestive problems; helps decrease bloating after meals. Especially helps chronic indigestion (dyspepsia). It is believed that delayed emptying of the stomach is a major cause for indigestion and ginger has been shown to speed up emptying of the stomach for people with this condition. - Decreases symptoms of inflammation; relieves exercise-induced muscle pain and cramping. - May lower cholesterol levels; lowers blood sugars – improve heart disease (helps with type 2 diabetes) risk factors. - The active ingredient in raw ginger (6-ginger) can help fight infections. - Relieves menopausal symptoms as do nettles; help with menstrual cramps and bloating. Let us know if you have any favourite nettle recipes and how you enjoy your experience with any of these recipes! xo Wind Walrath
Green Earth Salad Dressing - 1 cup hempseed oil - 1 ½ tbsp blended whole lemon juice and peel - 2 tbsp balsamic vinegar - 1 tbsp almond butter - 1 tsp maple syrup - 1 tsp fresh rosemary (crush rosemary with Celtic salt) - ½ tsp fresh thyme - Pinch of fresh ground pepper corns Mix all ingredients well. (see recipe in Conscious Kitchen book on page 64)
Sprouting for Beginners... You can grow beautiful sprouts in your kitchen with very little effort monitoring when they are the most potent for their content of sunlight and nutrition, usually on the third to fourth day of growth. At this point they are ready to eat. Simply, find a few mason jars that have been kicking around that you haven’t had the heart to recycle, thinking some day you are going to make some preserves. You may be able to purchase sprouting lids at the local health food store or you can find and order sprouting lids on-line. Don’t worry, these lids fit all the standard mason pickling jars. Select the seeds, grains or beans you wish to sprout. Cover the bottom of each jar with approximately 1 inch of seeds to be sprouted and add energized filtered water to cover the seeds. If you have a water ionizer you’ll discover that seeds and nuts love the higher alkaline micro-clustered water and sprout faster than the usual time. Leave soaking 8 to 10 hours over night and drain in the morning. Then rinse your seeds with filtered water and turn jar upside down in your dish rack to let drain and sprout. Rinse at least two times a day though not more than three. I always rinse first thing in the morning, then again at lunch and in the evening, being sure to let the jars drain tilted down in the drain rack. Do this daily until the seeds have little tails/sprouts that are at least three to four times the length of the seeds original size. (about ½ inch long). This is when sprouts are at the peak of their life span and are the most nutrient dense. If they are not harvested at their peak time, sprouts will begin to age and loose their nutrient peak. Some seeds sprout faster than others and there are many great resource and recipe books that have easy charts and guidelines on soaking and sprouting times. I use Dr. Gabriel Cousen’s Rainbow Green Live Food Cuisine recipe and teaching book as a great guide. Raw Sprout Energy Salad: 1 cup sprouted mung beans (preferably sprouted in your own kitchen) 1 cup Sunnies (green sunflower sprouts preferably home grown) 1 1/2 cups green cabbage shredded 1 container of Eatmore or Pioneer Sprouts – the deli mix with radish, lentil, clover, alfalfa. 1/2 medium sweet white onion sliced in thin strips 1 tsp minced ginger 1/2 cup cilantro chopped or try a little fresh mint or both. 2 tbsp hemp seed nut Option: 1/3 cup Arame seaweed soaked until softened Dressing: Whisk briskly hemp seed oil, juice of fresh lime or un-pasteurized apple cider vinegar, Herbamere or Celtic salt. This raw sprout energy salad will give you boundless energy and vitality. You can easily have a sprout garden in your kitchen all year round. The benefits of growing your own sprouts is that you can harvest your crop when your sprouts are at their maximum nutrition…one of the most nutrient dense green food sources on the planet. This salad is definitely a satisfying full meal experience. Nutritional Facts: Sunflower greens are a complete plant protein consisting of approximately 22 to 25% protein. Sunflower greens are know as microgreens and contain up to 100 times the enzymes of regular full-grown greens. This means your body can more easily assimilate important phytonutrients, vitamins and minerals. They are high in folic acid, vital for pregnant mothers and their developing fetuses but also as essential for children and adults. Sunflower greens contain the full spectrum of B-complex. They have a high level of antioxidants that can aid in heart health, slow aging (oh we like that) and support cellular recovery especially from degenerating and abnormal cell activity. The high levels of Vitamin C, E and selenium in Sunnies can reduce high blood pressure and improve arterial health and are considered immune building food. All sprouts in fact are low calorie food, perfect for losing weight but more importantly they are an essential phytonutrient, also rich in the minerals: calcuim, magnesium,iron, phosphorus, potassium and zinc.