Get your gut bacteria happy

At last, what you can do if you believe Dr Perlmutter and his theory in his book Brain Maker. As I said at the beginning, there are critics, but, apart from the book itself, he doesn’t point you to buying proprietary brands of anything – instead giving some recipes to make!happy bacteria

Let’s assume you want to make some change: that you want to encourage the correct balance of the bacteria that would be best for your body. How do you do it?

Firstly, the message that has run throughout this book – go gluten free. Or, at the very least, cut your gluten intake to the minimum.

Secondly, Go low carb & embrace high-quality fats. Wherever possible eat organic, grass fed, free-range.

Make sure you include plenty of leafy green vegetables, plus, mushrooms, onions ( and any in the oinion family) ginger, parsley and water-chestnuts.

Low-sugar fruits lemons, limes, and avocado, cucumber, tomato, courgettes, bell-peppers, aubergines.

Eat Fermented Foods. Yoghurt, Pickled (fermented not in vinegar) fruits and vegetables: sauerkraut, kimchi, Fermented meat, fish or eggs.

Healthy Fats: extra-virgin olive oils, sesame oil, flaxseed oil, coconut oil, grass-fed lard, pasture-fed butter, ghee, almond milk, avocado, coconut, olives, nuts, nut butter, cheeses (except blue cheese) and seeds.

Protein: Whole eggs, wild fish, shellfish, molluscs, grass-fed meat, fowl, poultry, pork, wild game.

Herbs, seasonings and condiments: mustard, horseradish, tapenade,  and salsa – as long as they are free from gluten and sugar or soy.

Thirdly, include in your diet the foods that the right bacteria like to feed on – so that these thrive. Perlmutter recommends that you make sure you eat at least 12grams of foods that are these prebiotics a  day – this is easy.. just 12 grams each day – a mixture is fine, just one, all of them – you choose. The easiest of all of these is ONION. Cooked or raw. The others are all RAW: Jerusalem artichokes, dandelion greens, garlic, leek, asparagus, chicory root – plus acacia-gum (gum-arabic)

What all these have in common is that they are fibre-rich non-digestible (by us) though perfect for our gut bacteria to feast on.

Fourthly, drink filtered water (Perlmutter believes that the chlorine added to the water supply to kill pathogenic bacteria – and thereby make the water safe – will also kill off our good bacteria) – so he recommends filtering the water to remove the chlorine before drinking.

Fifthly, enjoy wine, tea, coffee and chocolate.. yes – drinks without sugar or sweetners – and yes – good dark chocolate with high levels of cocoa mass

Sixthly, and lastly – Fast every season. At least four times a year – maybe on the equinox, fast for a day. Do drink water, but avoid caffeine.

Permutter suggest you do this – a one day fast – before you start your change of life-style to one that cares for your gut-biome more.

He also suggest you might like to take a one month course of probiotics (not telling you whose to buy) but listing the five core species of bacteria that need to be in them – and thereafter maintain these colonies and keep them thriving by eating the foods recommended above.

Lactobacillus planatarum – also found in sauerkraut, kimchi other fermented vegetables

Lactobacillus acidophilus – also found in  yoghurt, kefir

Lactobacillus brevis – also found in sauerkraut & fermented vegetables

Bifidobacterium lactis  – also found in yoghurt

Bifidobacterium longum – also found in some yoghurts – fermented vegetables

But as you can see – you could do it the slower way – build up the bacteria required by adding fermented foods to your diet. He lists these on his website here.

Fermented foods were, and are, used in all parts or the world, in all cultures at one time. In many these have been forgotten, overtaken by the quicker dousing in vinegar instead of an anaerobic fermentation that both preserves and grows a community of certain bacteria.

The world of fermented foods, some only bacterial, some a symbiosis between yeasts and bacteria, is fascinating once you start and there is plenty of help to be found on the internet as interest in these old methods of preserving and keeping healthy grows.

A last word on Vitamin D – a hormone really rather than a vitamin, made by your skin when in sufficient sunlight – is required for many of your body functions. When you realise that in the UK we do not have strong enough sun from October to May to make vitamin D we may all need a vitamin D boost (simple tablets) during those months.

Go to Dr Perlmutter’s website for plenty more information…

I continue my nutrition journey – and the more I read the more I believe we need to look back to how people ate before the industrialisation of food.

Does this ring bells with you?

Are you on your own nutritional journey

Do share – you know I love to hear from you

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Win a Druid Heir with our Guest Writer

Yesterday saw me with fellow Pendown author, Sally Newton, at the launch of her latest book at the Bodmin Heritage Festival – today she is guesting on my blog – giving an insight into writing historical fiction and with a draw where YOU could WIN a copy of her latest book – The Druid Heir – and news of a special eBook Offer!

beast, helliers, iron-age warrior and sign for the book-launch
The beast of Bodmin, Helliers, Dru (Iron-Age warrior) and a sign for the book-launch!


IMG_2706Thanks Ann for inviting me to do a guest post on your blog. I’m rather excited this week as my second book, Caradoc:The Druid Heir, was launched yesterday!

Everything moves very fast at this stage but Druid Heir took me a very long time to write. The research alone was a real labour of love for an ex-archaeology student like me. The whole trilogy is told from the point of view of Caradoc, better known to ancient history buffs as Caratacus, who was the British prince who came to lead the resistance to the Roman Empire’s invasion of Britain.

Writing about a real person and genuine events weighs rather heavily on me, in terms of responsibility to try to get things right, but I do also enjoy it. Some of the scenes and characters in my books are inspired by archaeological finds I have read about. For example the chilling sequence towards the end of Druid Heir, when Caradoc and his people search the dead bodies found in a temple, was inspired by this Iron Age temple outline spotted in Savernake forest by ‘lidar’ survey work 

I can also draw upon some historical accounts, such as that of Roman historian Cassius Dio, when I was writing about Caradoc’s battle against the initial Roman invasion force in Druid Heir, tacitusand Tacitus’s account of Caradoc’s later years for the book I am writing now, Rebel King. [Photo – Tacitus -Gaius-Cornelius – courtesy wikimedia commons]

All the research has its own issues, however, so there are times I have to just go for an educated ‘best guess’, and trust that my books are as plausible as they can be whilst also – hopefully – being great stories.

Work progresses on book 3 in the trilogy, Rebel King, but for now the first two books, Defiant Prince and Druid Heir, are available AND from NOW for ONE WEEK we are holding an ONLINE LAUNCH – with a special eBook offer (just as we had for the paperbacks on the launch-day in Bodmin)

Book launch poster y1Firstly – For ONE WEEK ONLY the first book of the Caradoc trilogy ‘The Defiant Prince’ will be available for kindles on Amazon for JUST 99p! (or for other eReaders – from PendownPubishing.co.uk) Please let everybody know! (back to full price on Monday 11th 9pm)

Secondly – you can Enter a DRAW* for a signed paperback* 9781909936218-DRUID HEIR cover blank Perfect_OLcopy* of The Druid Heir by signing up to this blog (see top right – subscribe by email – this so that you will see the notification of results – so if you already follow this blog you’re cool) AND POSTING A COMMENT below this post – no matter how short!

Thank you, Ann, for inviting me take-over your blog for this week 🙂

***

Thank you Sally for some insights into writing historic novels based on a real person and an opportunity for my readers to win a copy of your new book (Druid Heir) and pick-up the first (Defiant Prince) for just 99p as an ebook!

You can also find Sally on Facebook HERE  and Twitter HERE – she’d be most grateful if you’d LIKE her author page and Follow her on Twitter.

Now tell me, do you like historic fiction?

How accurate does the author have to be – when so little is known about some periods of time?

Curious to know your thoughts 🙂 do share! All comments welcome and create and entry to the draw!

***DRAW RULES*** UK only – if from outside the UK please feel free to enter but an ecopy will be offered instead if you win. Draw opens Sunday 3rd July 2016. Draw will be made 1pm Monday 11th July 2016 using a random number generator. Winner will be notified at comment email address and via this blog. If the prize remains unclaimed for more than 28 days the draw will be re-made.***

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