Gut Health & Probiotics: Everything You Need To Know

By Holistic Nutrition and Lifestyle Consultant, Lisa Holowaychuk, of Life by Leese
Certified Nutritionist and Holistic Practitioner

When it comes to your appearance, your GI tract may actually play a bigger role than your genes, because without a healthy gut, it’s really hard to have glowing skin or thick, shiny hair. Your digestive tract is like the soil, and your hair and skin are like the plants: if the soil isn’t healthy, the plants won’t bloom properly. Nourish your inner soil with tons of plants and you’ll glow from the inside out. Nourish your inner soil with fermented foods, which contain both probiotics and prebiotics to nourish the good bacteria in your body. You see, what you eat, your gut microbes eat. And when you don’t feed them what they need—think fiber, probiotics and greens—they eat you. A little creepy? Maybe. But it’s true. When your gut flora turns on you, it can cause a condition called leaky gut, in which food particles and bad bacteria to sneak into your bloodstream, leading to inflammation. And inflammation shows up in your skin in the form of acne, rosacea and eczema. Fermented foods are one of the best remedies for your microbiome and your heavenly glow.

Some of my favorite fermented foods + ways to re- populate your microbiome: 

- Sauerkraut - Look for unpasteurized and organic. If it is not in the fridge section, do not eat it!
- Kimchi - Look for brands that do not contain any sugar, as this will make your microbiome turn on you in the form of lots of gas. This also needs to be found in the fridge section to keep the enzymes alive. Kimchi is spicy so make sure that your gut can handle the high spice factor.
- Kombucha - A fermented probiotic drink that helps repopulate the good bacteria in your gut. It's very healing, and is as powerful as taking a probiotic capsule. IF you do notice bloating, bad gas or an uncomfortable it most likely means that your gut needs some healing.
- Organic Tempeh - Fermented soybeans. Two things - make sure it is organic and again make sure its in refrigerator. I only eat this maybe once or twice a month! I actually like it raw or sautéed lightly in coconut oil + spices.
- Organic Miso - Organic miso broth is very healing and soothing to the gut! Have it before a meal to get your digestion fired up. TIP - Make your broth by simmering your veggies, take the broth off the stove and then add the miso or you will call the enzymes with the super high heat.

As you can see from above, digestion is the cornerstone of everything in your body, as your microbiome hosts trillions of bacteria and out numbers any other cell in your body.
Think for a minute about your gut health. Do things run smoothly? Do you get bloated constantly? Are you constipated? Are you regular? Do you get stomach pains? How do you feel after you eat?

Take your time and get to know your body. It’s telling you something. Always. Tune in, and take notice. When a digestive system is unhealthy it is most definitely giving us the signs. The trouble is, we hardly recognize them. For a system that can affect our mood, skin, energy and immunity, spending a little time to get to know it will do a world of good. Getting your gut in order can literally change your overall daily life.

What does a healthy digestive system look like? And does your looks like this?
A healthy digestive system is brimming with life. Trillions of bacterial colonies co-existing in harmony and enjoying the nutrients they need to thrive.

There is no inflammation or irritation of intestinal walls and food moves through your stomach and intestines with ease. Well-formed motions are passed at least once per day and the experiences of gas, bloating and indigestion are absent. If yours does not look or feel like this it is time to get it into line. With over 60% of our immunity residing in our guts, and 80% of our Serotonin aka Our Happiness it must be working smoothly to achieve optimal health.

Gut health is paramount to your entire experience of wellness. These are a few non-negotiables In addition to the fermented foods I recommend above, I believe people can go even further in healing their gut and creating a happy and healthy microbiome: 

Probiotics: these are the beneficial bacteria that form your gut flora or microbiota. The best sources are fermented foods, listed above, or a reputable brand of probiotics. My favorites are Health Force Naturals, Genestra and Raw Code.

Prebiotics: these act as food for the probiotics, promoting their growth. Fibrous plant based sources are ideal, such as green vegetables, apples, cruciferous veggies (Brussels sprouts, cauliflower, cabbage and broccoli) and aromatic veggies such as onion and garlic.

Soothing foods: if your gut is irritated and inflamed, nature offers some lovely soothing options such as slippery elm, marshmallow root, and bone broth (My favorite).

Fiber: daily fiber is crucial to provide the ‘intestinal broom’ to keep things moving along nicely. Soluble fiber, which absorbs water, is ideal. Include plenty of chia and flax seeds, a little psyllium hulls, and lots of fruits and veggies.

Good fats: good fats provide essential lubrication for your intestines and omega-3 fats offer anti-inflammatory properties. Emphasize omega-3 sources in your diet: chia seeds, flax seeds, dark leafy greens and sustainable fish oils (salmon, sardines, mackerel and herring). Consume moderate to large amounts (depending on your body and its needs) of avocados, olive oil, coconut oil for saturated fatS, omega-6 and-9 fatty acids.

Hydration: people tend to recognize the importance of staying hydrated, but don’t always put into practice. A bare minimum of 1.5 liters of water daily is necessary to provide your digestive tract with the lubrication it needs and support your general vitality.

Now for what to consume in moderation or completely eliminate if you are experiencing extreme distress, discomfort and imbalances.

I am a big believer in individuality when it comes to our diet, especially when looking at digestive health. Everyone’s experience is unique, and even if symptoms are similar they may often be from different causative factors. There are, however a few known triggers to be wary of if you are sensitive:

Gluten: Studies have shown a gluten-free diet to positively influence immunity, support gut bacteria and reduce intestinal permeability (leaky gut).

Alcohol: Sensitive stomachs can struggle with the acidity of alcohol. Regular consumption or binge drinking can impair liver function, governing entire wellbeing. It’s also important to be conscious of both the sugar content of alcohol and the fact it is a diuretic. (Have a drink, than a glass of water, etc.… always hydrate as alcohol is extremely dehydrating).

Sugar: Processed sugar should be off everyone’s radar; however if you are quite sensitive even some sugars found in natural sweetener and fruits should be limited. Sugar also acts as food for Candida, a common cause of digestive imbalance.

Dairy: We grew up with dairy (unless you are allergic like Amanda), and were taught that it provides us with lots of calcium for bone strength, but this is not the truth. Greens contain much more calcium and minerals, and our body is readily able to absorb them. When it comes to traditional dairy, it can actually cause us great gut distress, due to it igniting inflammation, and creating a lot of mucus in our gut lining and walls, which I’m sure you can guess causes lots of problems that even probiotics have a hard time addressing. 

Food additives: The chemical cocktail of colors, preservatives and flavor enhancers can trigger food sensitivities. Being a conscious consumer of packaged foods and simply avoiding any highly processed foods is the best solution here!

I hope this helps some of you who are many struggling with your gut. I truly believe once we get this into gear, a whole heap of other things start to fall into place.

The holidays are also just around the corner, so it’s important to start addressing this now, as I know you will be met with many occasions, treats, temptations, indulging, and celebrating! If you have a healthy gut than a small treat here and there will be welcomed. But with an imbalanced and unhappy microbiome could leave you in distress for days, weeks and even months. 

#CANRecipe Round-up! Whiskey-Soaked Chocolate Figs

Once again I get to participate in the CANRecipe Roundup with some amazing food bloggers from around the country! 

You can find all of their recipes here:

Nanaimo Truffles
Dipped Oreos
Mulled Wine
Bacon Fried Rice
Coles Pudding
Shortbread Cookies

Plump dried figs are soaked in fine whiskey overnight and then dipped in rich dark chocolate. How impressed would your guests be if you brought out a tray of these at your next party?

Free from gluten, nuts, peanuts, dairy, egg, wheat, soy. Vegan. *assuming you use Enjoy Life chocolate and a brand of dried figs that is not cross-contaminated with nuts.

Ingredients
1 bag of Enjoy Life dark chocolate chips (can be found at Whole Foods)
15 - 20 dried figs
1/3 cup good quality whiskey (something you'd enjoy drinking)
1/4 cup water

Method
Add the figs, water, and whiskey to a glass lock or plastic container. It should be somewhat small and deep so that the figs are submerged in liquid. If they aren't quite submerged you can add a little more water and whiskey. Leave them to soak overnight. It's best to use figs that come in a bag as opposed to those packed into a plastic carton as they will have a lighter, chewier texture and the end product will look more presentable.

Remove the figs the next day and lay them out an inch apart on several layers of paper towel. Cover with more paper towel and press lightly. Let them sit for an hour or so, or until they are dry to touch. Wet surfaces will spoil the chocolate.

While the figs are drying you can prepare the chocolate. Add the chocolate to a double boiler and stir with a wooden spoon until just melted. Then remove from the heat. I didn't have a double boiler so I just did it carefully in a small sauce pan

Line a tray or board with parchment paper

Use the stem of the fig like a handle for dipping the fruit into the chocolate. Give each one a swirl in chocolate, spin it lightly to let the excess drip off, and place on the parchment-lined board

Place the tray of figs in the fridge and let harden for several hours before serving

Spiced Roasted Pumpkin Seeds

First throw all the seeds into a large bowl and fill it up with water. Sift through the seeds and pull out any chunks or strings of pumpkin flesh. Once all the non-seed material is removed, drain the seeds through a strainer and pour them onto a baking sheet. Use paper towel to dry them off.

Set the oven to 350F. Drizzle some olive oil onto the seeds, along with a generous helping of salt, pepper, 1 tsp of ground cinnamon, and a dash of paprika (do not use smoky paprika!). Mix well and then redistribute into an even layer on the baking sheet. Place in the oven and bake for 35 minutes, until golden brown. Allow to come to room temperature before serving.

This recipe does not call for any nuts, peanuts, dairy, wheat gluten, soy, and is suitable for vegans.

Warm Farro Salad

Farro is an italian grain similar in shape and color to brown rice but richer in taste and texture. In recent years it has become much easier to find in grocery stores and is less expensive than 'fancy' wild rices. So I've been buying it like crazy! In fact, it's hard to go back to regular rice. So here is a warm farro salad that's makes a great accompaniment for roasted beef, chicken, or pork.

Free from dairy, peanuts, tree nuts, soy, egg, and shellfish.

Ingredients
6 cooked servings of farro
1 red bell pepper
1 large zucchini
Several handfuls of fresh basil
1 tsp each of salt and pepper
1/2 cup good olive oil plus 1 tbsp for coating the veggies to roast
the juice of half a lemon
5 sun dried tomatoes
1 tsp Dijon mustard
2 tbsp balsamic vinegar

Method
1. Chop the bell pepper and zucchini into 1cm cubes and toss lightly in olive oil. Roast on a sheet pan covered in parchment paper at 425F for about 15 - 20 minutes or until nicely browned on the edges.
2. Prepare the farro according to package directions. It generally takes under 20 minutes to cook
3. While the farro and veggies are cooking you can prepare the dressing. Add the olive oil, salt and pepper, basil, lemon juice, mustard, balsamic vinegar, and sun dried tomatoes to a blender. Pulse until smooth.
4. While the veggies and farro are still hot, add them both to a large mixing bowl and pour the dressing over top. Toss well.
Serves 6

Saffron Pepper Soup

This soup recipe calls for couscous, however you can use quinoa instead to make it gluten-free.

You'll need...

1 tbsp olive oil
1 clove of garlic
3 red shepherd peppers
2 roma tomatoes (they're fleshier and have fewer seeds than field tomatoes)
1/2 carton of vegetable broth
salt and pepper to taste
the juice of half a lemon
one pinch of saffron
about 1 serving of cooked couscous

Method
1. Sautee the garlic and olive oil until the oil starts to smell fragrant and the garlic is slightly brown.
2. Add the chopped up shepherd peppers and tomatoes, lemon juice, saffron, salt, and pepper, then reduce the heat to medium.
3. Pour in the broth and bring to a boil, then reduce to a simmer and let cook for 45 minutes on low heat with a lid on. Stir often.
4. Remove the lid and let simmer for 15 - 20 minutes until slightly reduced.
5. Ladle the soup into a blender and pulverize til smooth. You can strain out the seeds and skins using a fine strainer but personally I really like the texture so I leave mine au naturale.
6. Pour a ladle of soup into a serving bowl and scoop in some couscous for each diner.

Salads in Bloom: 2 Fresh Recipes

Your Insta and Twitter feeds are likely swarming with PSL posts, pumpkin patch pictures, and snaps of cozy sweaters as the weather has officially transitioned to cold and windy. But let's bid summer one final farewell with 2 delicious, fresh, healthy salad recipes. A final hurrah before we're all stepping over ourselves to get away from the snow.

First up is a light Boston lettuce and citrus salad.

Ingredients
1 Boston lettuce
1 Florida orange, peeled and cut into cubes
1 tbsp diced red onion
1 Alfonso mango, peeled and cut into cubes
A few edible flowers (these can often be found at Loblaws)
1 tsp poppy seeds
1/3 cup sunflower or grape seed oil
2 tbsp white wine vinegar
salt and black pepper to taste
1 tsp organic honey

Method
1. Tear the lettuce leaves apart into a large bowl along with the orange, mango, and red onion.
2. In a small bowl mix the poppy seeds, oil, vinegar, salt, pepper, and honey until well combined. Pour the dressing over the salad and toss well, making sure not to over-saturate the leaves. This salad should be light and bright.
3. "Casually" drop some edible flowers on top, as though they had just sprouted there, for that magazine-ready look.

Crispy dandelion leaves with fresh fruit

Ingredients
1 bunch of dandelion leaves
1 ripe peach, diced
a handful of ripe figs (green or red) cut into halves
salt and pepper to taste
1 tbsp good balsamic vinegar
2 tbsp extra virgin olive oil

Method
1. In order to get that bitter taste out of the dandelion leaves you just need to soak them in a bowl of cold water for several hours before prepping this dish. So it pays to plan ahead! If you don't soak them it's not the end of the world. But it's better if you do.
2. Dry off the leaves using paper towel. Heat up the oil in a non-stick pan. When the oil is hot (but not burnt - olive oil has a low tolerance for burning) drop the leaves in and let them crackle. You can use a grease guard to prevent spattering. This will only take a few minutes. When the leaves appear crispy around the edges you can add the vinegar and let it continue to sizzle away. Turn the heat off and sprinkle with salt and pepper. Immediately pour into a serving dish and add the fruit on top.

This salad isn't just delicious, it's also very high in nutrients and will add some fresh beauty to your next weeknight dinner.