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*Susan and Peter Smith (names have been changed for privacy reasons)

Susan brought in her husband and all results from previous investigations. She was starting to feel better now, felt unwell in the first 2-3weeks after her first visit. Susan was able to implement all the lifestyle changes I suggested to her in the initial consult. Her temperatures were good, mucus changes were undetectable and she was not ovulating.

Relevant findings for Susan:

• Normal chromosomal assessment of parents and products of conception post D&C
• High positive IgA + IgG for Candida.
• Positive IgM for Cardiolipin antibodies
• Positive Antinuclear antibodies (ANA)
• Very high prolactin levels (1886 mIU/L)
• Decreased haemoglobin
• Elevated globulins (GGT had gone back to normal) (liver function test)
• Low B12
• Low day 21 progesterone
• Positive Gliadin Antibodies (EIA) (gluten intolerance)
• High fasting blood mercury levels (later established mercury and lead—heavy metal toxicity)

Peter, BMI 30 (31 y.o. General Manager – Retail) accompanied Susan, he was able to bring his blood results as well as sperm analysis and completed questionnaire.

Relevant findings for Peter:

• Overweight
• Stressed
• Nutritional deficiency symptoms
• Indigestion
• Constipation
• High cholesterol
• High insulin levels (pre-diabetic state)
• Elevated liver enzymes
• TSH low end of the range
• Sperm analysis surprisingly good, despite some sperm clumping and low levels of sperm antibodies being detected.

Treatment

They were both to follow the diet. Peter needed to detoxify, exercise, implement some stress management techniques, which were discussed and lose some weight. He was able to decrease the amount of interstate flying every month.

Susan and Peter needed to undertake some further heavy metal diagnostic tests — and Susan’s integrative medicine doctor already started her on oral chelation therapy to detoxify from heavy metals.

Susan’s Supplements:
Individualised, high quality, therapeutic ‘practitioner only’ nutrients including and not limited to a good multi vitamin, fish oils, antioxidants, probiotics and more.

Susan’s Herbs:
Susan had lots of immune system related issues, and was given another customised herbal formula to address these issues in detail. In addition Susan as also prescribed another hormonal balancing mix focusing on liver health and eradicating high levels of candida from her system based on her blood tests and had had thrush soon after our last visit.

Peter’s Supplements:
Peter’s supplements were also Individualised, high quality, therapeutic ‘practitioner only’ nutrients focusing on overall metabolic health to optimise fertility including and not limited to vitamins, minerals, antioxidants, magnesium and chromium—these will also help to normalise his weight and blood sugar level issues.

Peter’s Herbs:
Peter’s customised herbal medicines were primarily focused on optimising liver health, prostate and sperm function, general wellbeing, energy levels and decrease stress.

To be continued…

*Susan and Peter Smith (names have been changed for privacy reasons)

Susan, BMI 21 (30 y.o, oil painter) came to see me on her own after having suffered her third consecutive miscarriage. She was understandably discouraged and very upset by this as her most recent miscarriage had only happened 5 days prior.

• 1st Miscarriage – 1990 – 6-7 weeks – no D&C required
• 2nd Miscarriage – 2002 – 8 weeks, blighted ovum – D&C, conceived again 1 month later.
• 3rd Miscarriage – 2003 – 9 weeks, blighted ovum – D&C

Susan had regular periods that ranged from 32-35 days, normally would bleed for 5 days and considered her bleeding light, varying from bright to dark blood, with no clots. Ovulation was occurring in most cycles between days 17 and 18. She had been on the oral contraceptive pill from the ages 18-25yrs old and experienced an absence of periods for some time post cessation. Susan usually experience moderate to severe pre-menstrual symptoms such as fluid retention, PMT, fatigue and food cravings (sweets).

Other general symptoms she complained about included: palpitations, sinus congestion, numbness and tingling of extremities, occasional migraines (which had been particularly bad on the pill), skin rashes and hives (particularly following neurofen). In the previous year, she had had two elevated Gamma GT results (GGT – liver enzyme).

Susan had many investigations following her third miscarriage. I asked her to bring in those results with her next time. I also asked her to make an appointment with one of the doctor’s at the centre as we would need to do some further investigations for heavy metals and genito-urinary tract infections.

Treatment

Discussed the need to avoid radiation, electrical appliances in the bedroom, chemicals of any type, especially cleaning products – and this included a break from painting for at least 4 months (fortunately she could do this) as well as flying (this would be more difficult for her husband as it was part of his job) and anything else that could be detrimental for general health. I advised her and her husband to avoid alcohol and caffeine completely (they didn’t smoke or use recreational drugs – so, this was one less thing for them to do!).

Detoxifying, low allergenic (dairy and gluten free) organic diet wherever possible (particularly meats). She was to base her meals on vegetables and good quality protein sources and avoid processed, refined, fermented and sugary foods. Susan also needed to make sure she was drinking plenty of filtered water, at least 2L daily. She was already exercising and sleeping well.

Supplements:
Individually customised supplementation regime for Susan.

Herbs:
Individually customised herbal medicine prescription for Susan.

I asked her to bring her partner along next time and for him to have a sperm analysis through SIVF in the interim. I also asked for her to bring along any results she may have to her next visit. She would also begin charting her cycle.

Subsequent contact:
Susan called me to let me know she had thrush. I dispensed herbs for her to taken internally and do sitzbaths/douches daily, followed by local yoghurt and acidophilous applications.

To be continued…

Where do you start?

Know where your health is at…

This is a crucial step in fast tracking your chances of creating a healthy baby. Having the appropriate basic tests to help you ascertain where you and your partner’s health is at before you even start trying to conceive can speed up your journey on a number of ways. In addition, it can also make the whole process that whole much smoother.

If for example you find out your partner’s sperm needs a boost even before you start trying to conceive you can both start making the adjustments necessary to deliver the effective results you want in the process. Similarly by ruling out infections before you start trying to conceive you will know from the outset that subclinical infections or silent STDs will not be stopping you from conceiving quickly and creating a truly healthy baby. Definitely get an assessment of your situation as a couple before you start trying to conceive—it can save you months and even years of heartache.

There is no “I” in “TEAM”

No matter how you look at it—creating a baby requires “team effort”. This means that both partners need to be actively involved in the process for best results. This fact is just as relevant to the male contribution as is to the female. After all a baby is the result of both prospective parents’ input. I love it when in my clinic I see men taking just as much responsibility for their general and reproductive health and wellbeing as their female counterparts. In my experience these are often where I also see best results as far as a healthier child and a more connected family unit down the track are concerned.

Start working as a team with your partner now and parenthood will be much happier and rewarding for you both—and your child(ren) will thank you too!

Proper preparation is essential!

By 8 weeks gestation a baby’s health blueprint i.e. their health potentials and predispositions are in place and set for the rest of their life. Thus, the time to optimise a child’s health is not during pregnancy as many people still believe but in fact it is during the preconception preparation before a child is even conceived!

For this reason, preconception health care preparation becomes so vitally important—and it is during this very stage that a baby’s health is optimised—whilst still in the form of the preceding egg and sperm. These important cells take approximately 120 days to mature and develop and a pristine health environment always translates into better results, particularly if couples are experiencing fertility problems.

Know Thyself

Being clear about your cycle and when you are ovulating is absolutely paramount when trying to conceive—especially when the aim is to conceive fast. There are some very important, unmistakable signs of fertility that when you begin to recognise can make all the difference on your conception journey. Start paying attention to your fertile mucus, learn to recognise it; take your temperature, find out exactly when you are ovulating. All of this makes a real difference to your ultimate outcome—getting familiar with and knowing your own body is an absolutely fundamental step in creating the baby you desire.

Nurture yourself

Nourishing and nurturing your fertility and your own body is paramount on this journey—to help ensure the best outcomes for you, your partner and your prospective child. Your preconception preparation time is when your diet needs to be spotless. Hopefully at this stage also you and your partner have begun a personalised and customised nutritional regime to guarantee adequate nutrient levels and fertility building blocks. This is not the time for a half effort; mostly self-prescription with some cheap multi-vitamin complex will simply not give you all the results you are looking for. I highly recommend you get professional advice to assure your efforts in this area and help you attain best results.

Pregnancy is not an excuse!

Finally and looking forward from conception time this is an incredibly important aspect, which deserves your most profound consideration: Pregnancy is not an excuse to go crazy and eat all of the worst possible foods one can imagine—especially in large quantities. I often hear women discuss how they put on 20, 30, 40 kilos during their pregnancy—that is appalling and it should never happen. Pregnancy is a time to continue to nurture and nourish your body so your child can have the best possible building blocks and start in life. It is not a 9 month pig out session ladies!

This is the most crucial time and deserves all your best efforts.

Following these steps can help you not only get pregnant fast but also increase your chances of creating the healthiest possible baby to fulfil your and every parents dream. Good luck!

Cramping, period pain and related symptoms are a sign that something isn’t quite right. These ‘flags’ act as your body’s warning sign—in their way demanding you pay attention and (hopefully) change some of your current contributing behaviour.

What causes period pain?

When you have your period, tiny molecules called prostaglandins are released by your body to help the muscle of the uterus contract (the same muscles that aid in child birth!). These contractions occur allowing the uterus to expel its lining (endometrium) if a pregnancy has not been achieved.

The strength of the contractions depends on the amount of prostaglandins your body produces and whether they are in balance with their anti-inflammatory counterparts. If your body produces a lot of inflammatory prostaglandins but not enough anti-inflammatory ones, or if you are particularly sensitive to the changes in this fine balance, you will feel pain.

Some other reasons behind period pain include:

• Endometriosis
• Uterine (blood flow) stagnation
• Excessive inflammation in the body
• Missed or ectopic miscarriage

It’s important to see a medical professional if you have excessive pain or symptoms that are very different to what you are accustomed.

In addition, it’s vital you understand that taking pain relieving medication is not an effective form if you are seeking lasting results. It simply acts as a band aid solution or quick fix. Ultimately you will attain much better results in the long-term when you address your body holistically.

Decide to make a change!

For lasting results you will need to take some action towards that goal and here are some steps to help you do just that.

Quit junk food

These foods cause inflammatory prostraglandins to be created and released. This in turn creates inflammation in the system, which for some women is translated into period pain. One thing is for sure, if you experience period pain—avoiding junk food will help to reduce it dramatically (almost irrespective of its cause).

Choose fresh and unprocessed foods

On the other hand these foods are incredibly soothing to the system so be sure to choose them as much as you possibly can! Be sure to organise yourself ahead of time—this way you ensure healthy foods really are a solid part of your day to day. This is a great way to increase health and decrease pain.

Stop smoking

Smoking has been shown scientifically to damage the female egg and cervical cells; it has also been linked to women experiencing early menopause. The chemicals associated with this drug also increase general inflammation; when you quit your give you body the change to heal, regenerate and improve the intensity of any symptoms you may be experiencing.

Drastically decrease sugar and caffeine intake

Although at certain times of the month (sadly the ones you are most likely to reach out for this sweet evil) you may experience greater sugar cravings: Aim to refrain! Indulging, particularly around your period really increases the chances sugar will exacerbate what you want to avoid: Inflammation and pain. And caffeine plays a very similar role so aim to avoid caffeinated energy and soft drinks, coffee and tea—and no, ‘decaf’ is not better.

Avoid all fried foods

This is extremely important! Unfortunately as tasty as those fried chips may be, the oxidated and trans-fats found in them are not helpful to aid in reducing your period pain at all. In fact, if you are eating them at any time throughout the month you will hurt more come period time! Avoid these damaging foods, ideally, completely if you can.

Exercise

Physical activity that helps you move your pelvis is perfect for increasing blood flow and circulation to your reproductive organs. This in turn helps to reduce stagnation and improve pain. So be sure to dedicate some time daily for exercise. Choose activities that will help you move your whole body such as walking, running and/or swimming; and do something daily. This will really help reduce the pain during period time.

Herbal medicines and nutraceuticals can help!

These are two extremely powerful tools I use in my practice with incredible success for my patients. If you are experiencing period pain, seek the help of a qualified naturopath or herbalist. Self prescribing is not likely to give you the best result because instead of working holistically you are likely to end up addressing issues too symptomatically. Your naturopath will be likely to prescribe herbs to nourish and improve circulation to your reproductive organs and surrounding structures. The effects will help reduce inflammation to dramatically reduce pain when it counts.

Your general health dictates your reproductive health and ultimately how fertile you will be. When you make positive changes in an area (especially this one), benefits ripple to every aspect of your life. Choose to make positive changes today and in a few cycles from now you will not have to wonder why you feel so fabulous!

Managing PCOS

Factual statistics aside, being diagnosed with PCOS does not and should not mean an “infertility sentence”. It also does not automatically mean IVF or other forms of assisted reproductive technologies; or that a woman has to resort to fertility drugs or pharmaceutical medications in order to manage symptoms and/or to successfully achieve conception.

PCOS can be managed naturally in combination with diligent self-care and lifestyle interventions. In fact the power to change the odds in relation to this condition is greatly reliant upon a woman’s daily choices. Hence the importance of understanding more about what you can do to optimise your health and fertility. Ultimately you are in control.

Understanding The Syndrome

What is PCOS?

PCOS is essentially a metabolic syndrome. It involves an over production of ovarian androgens (male hormones) leading to a diverse range of symptoms including hirsutism (male pattern/excessive hair growth), acne, oligo-ovulation (irregular) or anovulation (lack of ovulation) and infertility.

Increased insulin levels, blood sugar irregularities, difficulty losing weight, obesity, hormonal imbalances, irregular cycles and of course multiple ovarian follicles arranged in a pearl necklace shape around the ovaries are also some key features to be found in women with PCOS.

Aims of Treatment

The ultimate aim is to balance metabolic function, particularly blood sugar and insulin levels. This single step can make all the difference in relation to reducing the production of ovarian androgens, which in turn helps to regulate ovulation and effectively manage all other related symptoms.

So how can you balance your metabolic function?

Diet

If we use the 80/20 rule (Paretto’s principle), which broadly states 20% of one’s effort is responsible for 80% of one’s results—your diet constitutes a great majority of the 20% you want to focus your attention and efforts, which will deliver 80% of your desired outcomes.

So how do you eat for optimum hormonal balance and to effectively influence the symptoms of PCOS?

Simple.

Base you meals on good quality, preferably organic vegetables and protein. Avoid all fried foods, trans fats and hydrogenated fats (heated vegetable oil which have been shown to reduce ovulation potential in woman with PCOS by as much as 73%!); cut out sugar containing and high glycaemic foods as much as possible; and avoid all packaged and processed foods, especially snacks and junk foods.

Exercise

Just like as your diet provides the essential building blocks for optimum health and fertility, exercise also plays a huge physical role in harmonizing metabolic function and balancing hormones.

Aim for doing something daily, for at least 40 minutes. Ultimately it’s best to mix your exercise routines to ensure a good balance between cardiovascular and resistance or weighted exercises. The latter helps to build muscle mass (and/or reduce loss), which is important for long term health and proper metabolism. The former helps of course with cardiovascular health but is also responsible for immediately helping to balance insulin and blood sugar levels.

Exercise goes hand in hand with diet to ensure proper management of symptoms, better health and proper fertility. A suitable diet and exercise regime is paramount in ensuring proper weight management which is essential for all women (especially those with PCOS). If you are getting stuck, seek the help of a nutritionist or dietician. And if you are not yet a fan of exercise, look for a group class format or seek out physical activities you find fun to get you started! Often a personal trainer can also be helpful to keep you accountable.

Holistic Herbal Treatment and Nutritional Support

Natural interventions such as herbal medicines and nutritional treatments are highly effective in conjunction with diet and exercise to help address any and all PCOS related symptoms. And unlike pharmaceutical prescriptions such as the pill to “regulate” cycles and metformin for blood sugar control, natural medicines help the body to gently and naturally balance itself.

No matter the form of treatment you choose however, management is long-term. Seek the assistance of a professional healthcare practitioner to assist you and do not self prescribe for best results.

PCOS is unlikely to go away, but making your best daily choices will enable you to reach your treatment objectives during your reproductive years.

Why is protein important in the body?

Along with water, protein constitutes the major part of muscles, bones, internal organs (including reproductive!), and skin, nails, and hair. Protein is also an important part of cell membranes and blood (e.g. haemoglobin). Enzymes, which act as catalysts for chemical reactions in the body are also proteins, as are antibodies, the collagen in connective tissue, and many hormones, such as oestrogen and testosterone, which are vital for optimum health and fertility. Essentially, a cell’s mass comprises approximately 50% fat and 50% protein.

Tissues throughout the body require ongoing repair and replacement, so the body’s protein is turning over constantly, being broken down and then re-synthesised as needed. During periods of rapid growth, pre-conception, pregnancy and lactation, recuperation after illness or depletion (e.g. vegetarianism), the need for protein consumption is increased.

What are the best sources of protein?

The relative proportion of different amino acids, the building blocks of protein, varies from food to food. Foods of animal origin—meat, fish, eggs, and dairy products—are sources of good quality, complete protein.

This means their essential amino acid patterns are similar to human needs. Foods of plant origin are lower quality, or incomplete protein sources. However, a varied and well-thought out vegetarian diet can fulfil human requirements if the protein-containing foods are balanced and their essential amino acids complement each other.

For example, legumes such as beans are high in lysine and low in methionine, while grains are the opposite. Thus, if beans and rice are eaten over the course of a day, their amino acid patterns will complement each other and provide a higher quality protein than either food alone. Traditional food patterns in native cultures have made good use of such protein-combining principles. Of course, careful balancing of plant proteins is necessary only for those whose protein intake is marginal or inadequate.

What’s the ideal protein intake?

The World Health Organisation recommends a daily intake of 0.75 grams of good quality protein per kilogram of body weight for adults of both sexes. Thus, a 70kg man would need 52.5 grams of protein, and a 65kg woman would need about 48.7 grams of protein. Infants, children, and pregnant and lactating women have additional protein needs (at least 1.5 grams per kg of body weight) to support synthesis of new tissue and/or milk production.

This essentially means eating some protein at each meal (e.g. organic chicken, beef, fish, lamb, game meats, eggs, legumes, gluten-free grains etc.) of approximately the size and thickness of the palm of your hand. The more variety in your intake the better. It’s that simple!

Here are some lovely protein rich recipes for you to enjoy!

Nut-Crusted Vegetable Pots

Makes: 4 servings.

• 150 g baby eggplant, sliced
• 150 g zucchini, sliced
• 150 g baby yellow squash, sliced
• 2 roma tomatoes, halved
• 1 tbsp extra virgin olive oil (or preferably coconut oil)
• 4 garlic cloves, chopped
• 30 g flat-leaf parsley, chopped
• Salt
• Black pepper, freshly ground
• 1 tbsp balsamic vinegar
• 150 g raw almonds, whole or crushed
• 8 gluten-free crackers, crushed
• Cooking spray, extra virgin olive oil (or preferably coconut oil)
• 4 tbsp pesto

Method of Preparation

Preheat  oven to 180 °C.

Place eggplant, zucchini, baby yellow squash and tomatoes in a baking pan. Lightly drizzle with olive oil, sprinkle with garlic and half the parsley and season with salt and pepper. Bake for 20 minutes or until vegetables are tender. Roughly chop tomatoes and divide the vegetables between 4 ramekin dishes. Drizzle over vinegar. Mix parsley, almonds and crackers in a small bowl and sprinkle over the vegetables. Spray the vegetables and topping lightly with virgin olive oil cooking spray and return to the oven for 10-15 minutes.

Serve hot with pesto.

Spicy Baked Beans

Makes: 4 servings.

• Cooking spray, extra virgin olive oil (or preferably coconut oil)
• ¼ onion, chopped
• 4 garlic cloves, peeled and crushed
• 1 tbsp ground coriander seeds
• 1 tbsp ground cumin
• 1 tsp turmeric
• 1 tsp garam masala
• ¼ tsp chilli powder
• Salt
• Black pepper, freshly ground
• 400 g zucchini, halved and sliced lengthwise in large pieces
• 240 ml vegetable stock
• 2 tomatoes, chopped
• 1 celery stalk, thinly sliced
• 300 g butter beans, cooked and drained

Method of Preparation

Lightly oil a large saucepan and heat over medium heat. Add the onion, garlic, coriander seeds, cumin, turmeric, garam masala, chilli powder, salt and pepper and sauté for 2 minutes. Add zucchini and 2 tablespoons of vegetable stock to the pan and cook for 3 minutes. Stir in the tomatoes, celery, butter beans and remaining stock. Reduce heat and simmer for 15-20 minutes.

Serve immediately.

Brown Lentils and vegetable patties

Makes: 4 servings.

Patties:

• 300 g brown lentils, cooked and drained
• 3 garlic cloves, crushed
• 60 g spring onions, finely chopped
• 180 g zucchini, grated
• 3 tsp ground coriander
• 3 tsp garam masala
• 15 g fresh parsley, finely chopped
• 3 tbsp fresh chives, finely sliced
• 1 tbsp extra virgin olive oil (or preferably coconut oil)

Baba ghanoush:

• 1 eggplant (large), roasted whole until soft
• 60 ml lemon juice
• 1 tbsp tahini
• 2 garlic cloves
• 1 tsp salt

Method of Preparation

Place half the lentils into a food processor and process to a smooth paste. Place in bowl and add remaining lentils, garlic, spring onions, zucchini, coriander, garam masala, parsley and chives. Mix to combine. Using your hands, form the mixture into 4 equal-sized flat patties. Lightly oil a frying pan and brown patties on both sides over medium heat.

To prepare the baba ghanoush, place eggplant (minus the skin), lemon juice, tahini, garlic and salt in food processor. Pulse ingredients until the mixture is a smooth paste.

Serve lentil patties on salad and top with baba ghanoush.

Whenever I approach the challenge of creating a new habit – whether it is start a new exercise routine or to eat better – I have found it’s always easier when others before me lead the way and provide advice on how best to do it. Our intent with this post is to do two things: (i) convince you why making a mind-body habit is worth your daily attention to help you get pregnant; and (ii) to give you some ideas to get started (or to stay on the path).

I’m so convinced of our ability to use our brain power to stay healthy and balance our reproductive health for optimum fertility and do other things like improve our eyesight, increase our ability to fight cancer, and even lose weight. As we discussed in the past, this whole concept of using our brain to direct our bodies has been scientifically proven even on a molecular basis and it’s time we all start putting this to work. Why isn’t this taught in medical school at this point is beyond me – and a a focus of a future post that I promise to write about.

So, if we can improve our health in any manner that we wish, isn’t that worthy of 15 minutes a day? Especially if it means finally joining the positive party and getting pregnant to build your family?
Three easy methods and ideas to start a mind-body habit:

1. Plan ahead and select the times of the days that will work for you. For a long time, I was fortunate enough to find myself on a bus 45 minutes twice a day where every bit of time was my own. I could read, write, do some research and yes, I did mind-body exercises. Don’t take too drastic a step, but integrate 15 minutes into your schedule so that it is something you look forward to. Each day may be different in terms of when you decide to do the sessions, but plan in advance and stick to the schedule.
2. Put all of your attention into the sessions. Really try to clear your mind if possible, believe what you are doing is truly beneficial for you and your future, and dedicate your emotional self into the sessions. I guarantee if you do this, you will find yourself really enjoying the time, and therefore, creating a habit out of finding happiness and joy. I have seen women who have done this also have reaped the benefits of their desired outcome (or finding themselves pregnant).
3. Bring awareness inside and reflect throughout the day. You can easily integrate your mind-body exercises periodically throughout the day and strengthen the intention and outcome you desire for the highest possible benefit. Don’t let your cells forget what they are supposed to be doing – a simple awareness and mini visualization of your focus for the day is all that is required. Waiting for the elevator, or stopped at a red light? Take a deep breath and bring your awareness inside to find balance. Visualize adjusting your internal dials for hormone balance and trust your intuition to do so correctly. Any time you do this, you will also have the wonderful benefit of stress reduction throughout the day – or night for a great night’s sleep.

How have you incorporated mind-body exercises into your daily schedule? Do you consider it now a habit that would feel odd if you stopped? How have you benefited?

About Joanne Verkuilen, Founder and Co-CEO of Circle+Bloom

Having been diagnosed with PCOS as a teen, Joanne understands the pain and struggle of what one goes through in their desire to become a mother.  With a strong interest in helping a friend coupled with her life-long interest in the mind-body connection, Joanne had the idea of creating a cycle-tracking mind-body guided visualization program unlike anything else on the market. After two years of research and product development, working with such professionals as best-selling author Bernie Siegel, M.D., the Circle+Bloom Natural Cycle Program was launched to the public.  They have also developed and released a program specific to IVF and IUI procedures as well as a program for pregnancy. More information please visit Joanne’s website.

Most people have some level of gluten intolerance and excess gluten can damage the villi (the absorptive surface) of the small intestine leading to poor nutrient absorption and even other serious health conditions including coeliac’s disease, infertility, auto-immune problems and more.

The ideal scenario is to avoid grains completely, particularly those rich in gluten (described previously).

This initial change in habits leaves some people feeling like all the “fun is gone” but this is far from the truth!

Food is to be enjoyed but not abused. Portion control is essential for good health.

And the key is to find new foods and recipes to replace those grain and gluten containing ones you no longer will use.

Here are 10 good reasons to avoid grains and gluten:

1. Grains (gluten containing or otherwise) are usually high glycaemic and cause blood sugar irregularities being a real problem for people with diabetes, hypoglycaemia, PCOS, and insulin resistance;
2. Gluten is highly allergenic meaning the body will behave like it’s under attack and this may mean serious digestive disturbances, allergic reactions and more;
3. Gluten is highly inflammatory which can lead to skin flare ups including eczema and psoriasis;
4. Joint inflammation leading to increased body pain and exacerbated back problems;
5. Gluten has been shown to decrease a woman’s ability to ovulate ¹;
6. Gluten has been linked to decreased couple fertility ¹;
7. Grains are bad for your teeth due high levels of phytates which also decrease nutrient absorption in the body;
8. Eating grains makes you crave grains and sugar since grains break down into sugar, they create a rise in insulin levels when those levels fall you crave more grains and, thus, the vicious cycle continues;
9. Avoiding gluten has been shown to improve mental health decreasing the symptoms of depression, schizophrenia and autism ^2,3,4;
10. Improve your energy levels! Gluten has also been shown to have a negative impact on energy levels—avoidance is the best policy ²!

There are loads of great gluten free recipes and cookbooks out in the market these days. Just find one that suits your food preferences. Here are a couple of gluten free recipes to get you started and to enjoy responsibly!

Olive Oil Pastry Dough—*Gluten-free

A wonderful base for your pies and pastries… minus the gluten!

Makes: 1 serving

Ingredients

• 1 cup whole bean flour
• ½ cup rice flour or tapioca flour
• ½ cup extra virgin olive oil (or preferably coconut oil), frozen
• ½ tsp salt
• ¼ cup ice water

Method of Preparation

Measure flours into the bowl of a food processor, pulsing to sift. Add the salt and frozen olive oil or coconut oil. Combine until mixture resembles coarse crumbs. With the motor running, add the water 1 tablespoon at a time. Stop when about half the water has been added to begin checking the consistency of the dough by pinching the crumbs. The dough should hold together but not be sticky. Add the remaining water as necessary.

Bring the dough together into a ball, and then flatten it into a disk. Wrap in waxed baking paper and refrigerate for a minimum of 15 minutes. Pre-heat the oven to 180^oC.

If making a pie case, roll the chilled dough to about 0.5cm thick to fit a 25cm tart pan. Fit the dough in the pan and dock the dough with a fork. Line the dough with a circle of parchment or baking paper. Add dried beans or pastry weights.

Blind bake for 12 minutes and allow cooling in the oven slightly before removing.

Flourless brownie

Recipe Courtesy of Wholefoods Market http://www.wholefoodsmarket.com/

No one will ever guess the secret ingredient in this recipe: black beans!

Makes: 16 servings

Ingredients

• 1 (425g) can no-salt-added black beans, drained and rinsed
• 3 large eggs
• 1/3 cup melted butter, more for the baking dish
• 1/4 cup cocoa powder
• 1/8 teaspoon salt
• 2 teaspoon gluten-free vanilla extract
• 1/2 cup plus 2 tablespoons cane sugar
• 1/2 cup gluten-free semi-sweet chocolate chips
• 1/3 cup finely chopped walnuts

Method of Preparation

Preheat oven to 180°C.

Butter 20cm baking pan. Place the black beans, eggs, melted butter, cocoa powder, salt, vanilla extract and sugar in the bowl of a food processor and blend until smooth. Remove the blade and gently stir in the chocolate chips and walnuts. Transfer mixture to the prepared pan. Bake the brownies for 30 to 35 minutes, or until just set in the centre. Cool before cutting into squares.

1. G.F. Meloni, S. Dessole, N. Vargiu, P.A. Tomasi and S. Musumeci. 1999. The prevalence of coeliac disease in infertility, European Society of Human Reproduction and Embryology. Vol. 14, No. 11, 2759-2761
2. M. SINISCALCHI, P. IOVINO, R. TORTORA, S. FORESTIERO, A. SOMMA, L. CAPUANO, M. D. FRANZESE, F. SABBATINI & C. CIACCI. 2005. Fatigue in adult coeliac disease. Alimentary Pharmacology & Therapeutics. Volume 22 Issue 5, Pages 489 – 494
3. Millward C, Ferriter M, Calver S, Connell-Jones G. 2007. Gluten- and casein-free diets for autistic spectrum disorder (Review). The Cochrane Collaboration. Cochrane Library 2007, Issue 3
4. JR Rice, CH Ham, WE Gore 1978. Another look at gluten in schizophrenia American Journal of Psychiatry Volume 135 Issue 11

The purpose of this publication is to help support and educate you, so don’t be shy! Ask away!