Changing your gut microbes to restore your healthThe Paleo Solution: The Original Human Diet. Many thousands have since benefited by changing the way they eat, but nothing stands still…

Changing your gut microbes

to restore your health

Copyright©2018byIzabellaNatrins.

Allrightsreserved.

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ProducedintheUnitedKingdom.

FirstEdition:2018

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I.Natrins-EatingSeasonally-©2018

IdedicatethisbooktoYOU

andhelpingmaketherestofyourlife

theBESTofyourlife

IamaCertifiedGAPS(DigestiveHealth)Practitioner,aNutritionandLifestyleMedicineAdvocate,aNutritionalChefandaFoodandaFood,HealthandLifestyleWriter&Researcher.Iamnotaregistereddieticianordoctor.Iamacatalyst:myroleiseducativeandIencourageyoutodoyourownresearchontheinformation

Iprovide.

Ifindoubtoronmedication,seekhelpandadvicefromyourdoctorbeforefollowinganyguidanceorrecipesprovidedbymyservice.Ifyou’reexperiencinganacuteorchronicmedicallydiagnosedcondition,youmustmaintaintreatmentasprescribedbyyourdoctor,irrespectiveofyouruseoffoodtherapy,orfood,

health,orlifestyleadvocacyorcoachingasprovidedbyme;informationfoundonmywebsite;oryourpurchaseofonlineguidesorproducts.


Eating(andliving)seasonallyisaboutmuchmorethanjusttakingrandomadvantageofwhateverproducehappenstobeavailableatthetime.

MotherNaturehasseentoitthatourplanetprovidesuswithfoodswhichwillbestnourishusforeachandeveryseason.OurjobistorememberthatWEarepartofnaturetooandtoreconnectwithherwisdombylisteningtoourbodyandlearningtofollowourintuition.

Justasthereisno‘one-diet-fits-all’therearefoodsfordifferentseasons–foodswhichyieldtheiroptimumnutritionalpotentialwheneateninseason.Whenweadjustourdietandlifestyletoeachseason,notonlydowebenefitfromthispotential,butourhealth-promotingdigestivemicrobesdramaticallychangetoo!

GUT MICROBES - CLEVER L ITTLE CR ITTERS We’rehearingmoreandmoreabouttheroleourgutmicrobiomeplaysindeterminingourhealth:didyouknowthat,genetically,we’remorebacterialthanwearehuman?Yes–incredibly,itturnsoutthatwehavemanytimesmorebacterialgenesthanwehavehumanones!

Infact,we’vesocloselyco-evolvedwithourmicrobes(they’renotjustinourgut,weliterallyco-existwiththem!)thatsomewouldsaythatourhumanbodyisjusta‘hothouse’forthesetinymicrobial‘masters’,givingthemaverycomfortablehomefromwhichtoorchestrateEVERYaspectofourphysicalandmentalhealth.

Whiletheymaybesmall,ourgutmicrobesreallyaresmartandverydemandingcritters:theyinsistthatweconsumethefoodswhichnotonlynourishus,butallowthemtothrivetoo!Andthatreallydoesmeaneating‘with-the-seasons’foroptimumnutrition,notjustbecauseitsoundstrendy.


ANC IENT WISDOM+MODERN SC IENCE - A GROWINGRAPPROCHEMENT Traditionalsocietiesandtheancientlife-sciences(likeAyurveda)knewthatitdoesabodygoodtoeatseasonally;andtheemergingscienceofthehumanmicrobiomeiscatchingupfastandshowingushowtheselittlecrittersmaketheirdispleasureobviouswhenwedon’ttoetheline.Hippocrates,thefatherofmodernmedicine,heldthatalldiseasestartsinthegutandit’ssoexcitingthatmodernnutritionalscience(andourgrowingunderstandingofthefundamentalroleourgutmicrobiomeplaysinkeepingushealthy)sayshe’srightonthemoney!

Forme,thetenetsofancientAyurvedaandmodernconceptslikeIntuitiveEatingandPersonalisedNutritionareinnowayworldsapartandtheprospectofbringingtogetherancientandtraditionalfoodwisdomandsound,evidence-basedsciencebringsmusictomyears!

Backintheday,transitioningtoadiettoreflecttheincomingseasonwasdoneintuitivelyandourforbearers‘knew’whattodo.Butnow,wetendtohangourdietaryhooksonnutritionaldogma,thelatesttrend,orwhatwe’vestoicallybelievedtobea‘healthy’diet.Weforgetthat,assmartaswethinkweare,weareaninextricablepartofthisplanetanditsnaturalcycles–andthatgoesforourfoodtoo!

Tothe‘oldschool’(thosewiththebenefitoftraditionalfoodwisdomandthefollowersofancientlife-sciences,likeAyurveda)thismakesperfectsense:

“Theconceptof‘foodasmedicine’isrootedinourmostancientofhealingtraditions,includingGreek,IndianandChinesemedicine.Ifweconsidertheanthropologicalevidenceitisverylikelythatourhunter-gathererancestorslearnedaboutmedicinalherbsbyobservingwildanimalsdeliberatelyeatingcertainplantsintheirdietasawaytotreatdifferenthealthissues.Forallofnatureandthroughoutthehistoryofmedicinetherehasneverbeenany

realseparationbetweenfoodandmedicine.”

ARE WEEAT ING ‘ INTU IT IVELY ’?Interestingly,theconceptof‘IntuitiveEating’isgaininggroundincontemporarynutritioncircles:

“Intuitiveeatingisanutritionalphilosophybasedonthepremisethatbecomingmoreattunedtothebody’snaturalhungersignalsisamoreeffectivewaytoattainahealthy

weight,ratherthankeepingtrackoftheamountsofenergyandfatsinfoods.It’saprocessthatisintendedtocreateahealthyrelationshipwithfood,mindandbody…”-Wikipedia

StevenHawks,anearlyresearcherintheintuitiveeatingmovement,claimstheunderlyingphilosophiesofintuitiveeatingarethousandsofyearsoldandexistinmosteasternandsomewesternreligions.Intuitiveeatingisdesignedtobea“commonsense,hunger-based


approachtoeating,”whereparticipantsareencouragedtoeatwhenandonlywhentheirbodytellsthemitishungry.

Althoughhere,theterm‘intuitive’isbeingappliedtothefieldofdisorderedeatingandweightcontrol,it’snotdifficulttoseehowitcanbeequallyappliedtofollowingourintuitionandchoosingnutritionally-dense,seasonalfoods.

And,althoughthewholeconceptmayatfirstseemtobegroundedinancestralandtraditionalapproachestonutrition,it’salsonotdifficulttoseehowitmayalsoplayapartininformingourunderstandingofanew-kid-on-the-block…theemergingfieldofPersonalisedNutrition…

WEARE WIRED TO EAT!RobbWolffisaformerresearchbiochemist,strength&conditioningcoach,ancestraldietexpertandleadinglightintheU.S.Paleomovement.Frustratedbyhisownchronichealthissuesandbyasystemofhealthresearchwhichproducedconstantlychangingdietaryrecommendationsinresponsetopolitics,lobbyingandthemedia,Robbputpentopaperin2010,tosetoutan‘ancestral’templateforoptimisingperformance,healthandlongevity–ThePaleoSolution:TheOriginalHumanDiet.Manythousandshavesincebenefitedbychangingthewaytheyeat,butnothingstandsstill…

Sincethen,hispersonal&professionalexperience-andsubsequentinvolvementwithPersonalisedNutrition-hasledRobbtotheconclusionthatnoone-size-diet-fits-all.Yes,thisisthemantrayou’veheardmerepeat–tirelessly-becauseit’sabsolutelyTRUE!

Robbputsforwardadetailedexplanationandpersonalisedapproachinhisnewbook,WiredtoEat:

“WhenwelookatoptimalnutritionfromtheperspectiveofPersonalisedNutrition,it’snowonderthemacronutrientwarshaveragedforsolong!Therearepeoplewhodofarbetter

onlower-carb,higher-fatdietsandotherpeoplewhoexcelonhigher-carb,lowerfatprogrammes.Conventionalwisdomwouldhaveusbelievethat‘acalorieisacalorie’…thisisnotthecase.Mostof[the]variabilitycanbeascribedtodifferencesinthegutmicrobiome.

Junk-foodscompaniesmaketheirmoneybyexploitingourevolutionarywiringwhichcompelsustoseekoutnewfoodsandflavourswhilespendingaslittletimeandeffortaspossible…understandtherulesofthisgame[and]youcanbewinnersinsteadofunwitting

victimsofourmodernjunkfoodcatastrophe.”

MACRONUTR IENT WARS: NO D IET F ITS EVERYSEASONInthecontextofeatingseasonally,fiercedebatesoverwhetherweshouldbeeatinglow-carbormore-carbs,high-fatorno-fat,orhigh-proteinbecomeredundant.Thereisinfactcompellingscientificevidenceinsupportadietthatfavourseachofthemacronutrients,sowho’sright?


Well,accordingtotraditionalsystemslikeAyurvedaeveryone’sright–butonlyforpartoftheyear.

NoticehowNature’swisdomprovidespredominantly:

J low-fatcleansingfoodsintheSpring(likegreenveggiesandsalads)whenwe’relookingtowake-upandresetourbodiesafterawinter’sgo-slow

J high-carbcoolingfoodsintheSummer(thinkripefruitsandcoolingsquashes,followedbystarchierunder-the-groundveggies)togiveusenergyquicklyandtohelpusbuildupourreserveenergystoresinreadinessforthecomingcoldermonths

J high-protein/fatdense,satisfyingfoods(soups,richstewsandwarmgrains(andohricepudding!)intheWinter–whenotherfoodgroups(backintheday)werenon-existentorscare.

Sadly,notallprogressisgoodprogress–andglobalfoodsupplychainshavedoneourbodiesnofavours.

AN IMPORTANT NOTE ONSOURC ING YOUR FOOD

Onceuponatimeallourfood;thefoodthatouranimalsate;theplantsandthesoilinwhichitwasallgrownandonwhichitwasraisedwasclean,healthy,wholeandORGANIC.

Sadly,thisnolongerthecase:themethodsoffoodproductionandfoodmanufacturingemployedbytoday’slarge-scaleconventionalagricultureandthefoodindustry,meanthatourfoodiscontaminatedatEVERYlevelbyaplethoraofchemicals,additivesandprocessingaidsand,increasingly,issubjectedtogeneticmodification(GMO).

Theepidemicsofchronicanddegenerativediseasesweseeinthewesternworldistestamenttothedamageweareinflictingonourhealth.FarfromacceptingthatwearelosingthebattleofManvsMotherNature,thereisstillconsiderable(andmisguided)resistancetoacceptthatthewayweproduceandconsumeourfoodhasanythingtodowithourfailinghealth.

However,thetruthwillalwaysoutandmodernscienceisprovingtraditionalfoodwisdom:Forexample,aNov2018studybytheInstituteofResponsibleTechnology,basedon3,250participants(publishedinthepeer-reviewedInternationalJournalofHumanNutritionandFunctionalMedicine),foundthatthehealthofalltheparticipantsimprovedafterswitchingtoanon-GMOandorganicdiet.Thesefindingscloselymatchreportsbydoctorswhohaveseensimilarresultswhentheirpatientschangetheirdiets.


CHOOSEFOODSASMOTHER NATURE INTENDEDTHEMTOBE

WHOLE,ORGANICandnon-GMO.Scienceisshowingusthatnotonlywillyouroverallhealthimprove,butthatoftenfoodintolerancesarenotcausedbythefoodperse,butbythemethodsthey’regrown,preparedandprocessed.Processedfoodis,bydesign,season-lessandnutritionallydeficient.IthasNOplaceinourdiet.

PASTURE-RAISEDMEATS,DAIRY,EGGSandWILDCAUGHTFISHhaveavastlysuperiornutritionalprofile,asdoorganicorcleanlyraisedandgrownfruitsandvegetables.

Whilethismakestheshoppingbillalittlemoreexpensive,rememberthatfoodthatisnutritionallydenseismoresatiatingandmakenomistake,yourbodywillthankyou.Soalwaystryyourverybesttosourceyourfoodaswellasyouareable–evenifthismeansmakingsacrificeselsewhere.


SPR ING FOODS: EAT ING AND L IV ING SEASONALLY APR IL-JUNE

EverwonderedwhywecallNature’sregenerativeseason‘Spring’?Innature,theSpringseasonisassociatedwithgrowth,regeneration&renewalanddespiteourgrowingseparationfromnature,we‘modern’folksarejustasdeeplyaffectedbythistransitionasourancestorswere.Whilecognitively,wemayhavelosttheabilitytorecogniseit,physiologically,ourbody’sancientwisdomsensesanaturalopportunityforafresh,cleanstart.

So,inSpring,wefeeldialled-up,literally,tolightenup,cleanseandrejuvenate!Inkeepingwiththenaturalworldaroundus,weemergefromourWinterslumber(thoselongcoldmonthsofhibernatingindoors,conservingourenergy)toexperienceasenseofrenewalandinspiration.

Noprizesforguessing,then,why‘Spring’issocalled!


GUTBUGS LOVE SPR ING FOODS – H IGH-MAINTENANCE L ITTLE CR ITTERS!

Inherwisdom,MotherNatureprovidesuswithSpringfoodswhichinfluencethespecificnatureandnumberofourgutmicrobes,infavourofadietaryregeneration-tosupportbalancedimmunity,digestion,congestion,mood,energy,bloodsugar,weight,sleep.

Springfoodsdoabodygood,butarewewakinguptowhatourSpringmicrobesactuallyneedandchangingourdiet(anddailyroutine)topromoteourown‘renewal’?

Or,arewemakingthemistakeofstickingtoour‘holed-up-for-Winter’dietandlifestyle?

WINTER > SPR ING TRANS IT IONS FOR BALANCE

It’scommonforustoexperiencethetransitionfromWintertoSpringsomatically–withcolds,coughs,flu,allergies,congestion,fatigue,depressionandweightgain.

Sincewenowknow(orshould)thatfoodisourbestandfirstmedicine,afteratypicaldietoftheheavier,denser,sustainingsoups,casseroles,stewsand‘comfort’foodsthatwecravethroughouttheWintermonths,inSpringwegettheurgeforfoods(andactivities)thatarelight,dryandwarm.It’scalled‘balance’.

So,withoutfurtherado,let’slookatsomeSpring‘fixes’formore‘femergy’,vitalityandhealth…


SPR ING LIFESTYLEF IXES (DO THESE DA ILY) :

ü Dryskinbrush:no,it’snotcosmeticnonsense;thegentlyexfoliatingactionpowerfullystimulateslymphaticdrainagetogetridoftoxinswe’veaccumulatedovertheslowerwintermonths,byincreasingbloodcirculationandpromotinglymphflowanddrainage.Thispractiseisparticularlybeneficialasourlymphaticsystemhasno‘pump’andalsostimulatesthenervoussystem,whichcanmakeyoufeelinvigoratedafterbrushing.

ü Justbreathe:retainingcarbondioxideiscriticaltomaintainingoptimalcellularfunction–practisebreathingtechniqueslikealternatenostril,Buteyko,Kundaliniandpaperbag‘re-breathing’(it’snotonlyforanxiety)andstandbackinamazement!

ü Sitstillfor1minute:don’tdoanythingelse,justBE.Oh…andtrytobequiet.

ü Exerciseearlierintheday:takeadvantageofthelighterSpringmorningstoexerciseorjustmoveyourbody,toincreasecirculation,moodandimmunity,earlierintheday–between6amand10am.

ü Spendtimeoutside:reconnectwithnatureasoftenaspossible.Naturallightoffersushugepsychologicalaswellasphysiologicalbenefitsandresearch(aswellasourownintuition)isshowingusthatspendingtimeinnatureisdeeplyhealing.

SPR ING FOODF IXES :

Thelistwhichfollowsisnot(andcouldn’tbe)inANYwayprescriptive–IofferittoguideyourappetiteandhelpenrichyourexperienceofeatingseasonalSpringfoods.Rememberthatno‘one-size’fitsallandthatincludesyou!LISTENtoyourbody–thistakespractise–choosewhatappealsandeatregularly.

Anyfoodmarkedwithanasterisk(*)flagsa‘best-bet’foraSpringfood,soifyouLIKEitandcanTOLERATEit,chooseMOREofit!

Alwayschoosenon-GMO,organicandwholefoodswherepossible;oftenintolerancesarenotcausedbythefoodperse,butbythewaytheyaregrown,preparedandprocessed.

CHOOSEMORE:Springfoodswithtastesthatarepungent(spicy),bitter,astringent(theseincreasemetabolism–agoodthinginSpring!)andpreparetheminawaythat’slight,dryandwarm:well-steamedveggies,brothysoups,rice(afterall,it’snotSummerquiteyet!).

CHOOSEFEWER:foodsthataresweet,sour,salty,heavy,cold,oily:likefriedfoods,icecream,heavydairy,heavygrainsandbreads(allmorestronglyassociatedwithSummer).

Thislistisn’tcomprehensive,soifafoodisn’tlistedjusttasteit.IfithastwoofthethreeSpring‘tastes’above(i.e.pungent/spicy,bitter,astringent),it’sbalancing.Andprepareitinawaythatislight,dryand/orwarm.


SpringFoods

VEGETABLES:*Asparagus,Beets,*BellPeppers,Broccoli,*Cabbage,*Carrots,*Cauliflower,*Celery,*Chilli,*CollardGreens,*Corn,*Dandelion,Fennel,*Garlic,Ginger,*Green,Beans,*HotPeppers,*Kale,Leeks,*Lettuce,*Mushrooms,*MustardGreens,*Onions,*Parsley,*Peas,*Potatoes(baked),*Radishes,*Spinach,*SwissChard,Watercress.

Makesureveggiesarewell-cooked–unlessthey’refermented–foreasydigestionandservedwithalittlebutteroroliveoil,forbetterabsorptionofnutrients.

FRUITS:Apples,*DriedFruit(all),Lemon,Limes,Papayas,Pears,Pomegranates(sour),AllBerries–Fruitfibresthathangaroundinyourstomachfermentquickly.Ifyourdigestionisweak,theneatfruitsbeforeeatingotherfoods,oreatthemseparately(away)fromotherfoods.

FruitsareaneasilydigestiblewayofgettingenergyintocellstofuelanincreasedSpringmetabolism.

DAIRY:Chooseunpasteuriseddairyifyoucan.Ghee(moderation),yogurt(moderation),*Goatmilk,*moderatefattiercow’smilkanditsproducts.Ifyoucantolerateit,dairyisanextremelynutrient-densefoodandaneasilydigestiblesourceofenergy.

OILS:CoconutOil,Oliveoil(inmoderation).

SWEETENERS:naturalwholefoodssweeteners,inmoderation:*RawHoney,RawMapleSyrup,Molasses.

SPICES:Anise,Asafoetida,Basil,BayLeaf,*BlackPepper,Chamomile,Caraway,Cardamom,*Cayenne,Cinnamon,*Clove,Coriander,Cumin,Dill,Fennel,Fenugreek,Garlic,Ginger,Horseradish,Marjoram,Mustard,Nutmeg,Oregano,Peppermint,PoppySeeds,Rosemary,Saffron,Sage,Spearmint,Thyme,Turmeric.

Herbsandspicesare,byweight,someofthemostnutrient-densefoodsontheplanet–usethemdaily!

LEGUMES:UNPROCESSED,PROPERLYPREPARED*AllSproutedBeans,Adzuki,BlackGram,Chickpeas,Fava,*Kidney,*Lentils,*Lima,*Mung,SplitPeas.Allcanmakeacontributiontoanutrient-densedietBUTtheydohaveinherentdrawbacks.Ifyouchoosetoeatthemregularly,takethetroubletopreparethemtraditionallytoavoiddigestivedistressandcollateralhealthissues.


GRASS-FEDBEEF&WILDFISH:Chicken,Duck(moderation),Eggs(moderation),Freshwaterfish,Lamb(moderation).

GRAINS:WHOLE,UNPROCESSED,PROPERLYPREPARED(soaking,sproutingorfermenting)Amaranth,Barley,Buckwheat,CornLongGrainRice,Rye,Alfalfa.Ifyoucantoleratethemandchoosetoeatthem,makeabsolutelysurethey’renon-GMO,andorganicand,asforlegumes,preparethemtraditionally.

HERBTEAS:*Cardamom,*Chicory,*Cinnamon,*Cloves,*Dandelion,*Ginger,*Hibiscus,*OrangePeel,*StrawberryLeaf.

BEVERAGES:BlackTea(moderation),Coffee(moderation),Water(cooloratroomtemperaturetohelpdigestion).

TheaboverecommendationsarebasedonDr.JohnDouillard’sAyurvedicwisdom.DrDouillardDC,CAPisagloballyrecognizedleaderinthefieldsofnaturalhealth,Ayurveda,andsportsmedicine.HeisthecreatorofLifeSpa.com,theleadingAyurvedichealthandwellnessresource.


SUMMERFOODS: EAT ING AND L IV ING SEASONALLY JULY - SEPTEMBER

AsmuchasourgutcrittersarelovingtheirSpringdiet,therecomesapoint-asthemonthofJulybringsinthefull-blownSummer(atleastinthispartoftheworld)-whentheystartcallingforchangeandcalmtheheatinourbellywithcooler,moisterfoodstobalanceimmunity,digestion,energyandweight.

Nomatterourchosen‘diet’(traditionalfoods,lowcarb,paleoorveggie)wecanallfollowourbody’swisdomwithhealthy‘Summerdiet’principles!


PITA – THE ‘F IRE ’ IN YOUR BELLY! TheancientscienceofAyurvedasees‘Summerdiet’asallaboutbalancingour‘Pita’energy.Pitaisallaboutheat…thefireinourbellywhichsupportsdigestionandmetabolism.InAyurveda,thehotterSummermonthsbringonanexcessofPita,whichoverheatsourbodyandproducesmetabolicdysfunction,thewrongkindofgutbacteriaand,ultimately,lessthanoptimalhealth.

Inthispartoftheworld,thefull-blownSummerseasonrunsfromaroundJuly–October(giveortake!)butgivenourquirkyUKclimate,it’softendifficulttopredictwhattheweather’sgoingtodo!

Aruleofthumbistogowiththeflowandadjustfoodsaccordingtotheweather,listeningmindfullytowhatourbodyisaskingfor.

ChoosefromtheSpringfoodsmenuonthecoolerdaysofearlySummerandfromtheSummerfoodsmenu(likethosebelow)whenthingsheatup.

Eatingmindfullyisaboutmorethaneatingslowlyanddeliberately;itstartswithlearningtolistenintuitivelytothebody’smessagesthatsays:“Hey,itmaybeSunday,butit’snotagreatideatotuckintothattraditionalroastdinnerat30degreesandclimbing!”

DuringtheSummerseason,we’ddoourgutcrittersafavourbyselectingsweet,bitter,astringenttastesandcooler,moistermetabolicfoods–likesalads,steamedvegetables,fruitandcoconutoil(prizedforitseasydigestionandregulationofmetabolism).

Sippingcool(noticycold–itslowsdowndigestion)waterinfusedwithcoolingcucumber,coconutwater,mintordandelionherbalteasisalsocalledfor.Forme,thisfeelslikeawholelotofsense!


Aswellassoothingdigestion,dandelion(likemint)isanaturaldiureticandsupportsourliver’sdetoxfunction,strengthenstheimmunesystemandbalancesbloodsugar–andhasawholebunchofotherimpressivehealthbenefits,too.

And,muchaswealllovethosespicyandstimulatingfoodslikecurries,chillis(andcoffee),theyshouldreallybetakingalittlebitofbackseatovertheSummerperiod–andifthat’stoomuchtoask,eattheminmoderationandgoforthearomatic,butlighterThai-styleseafooddishesmadewithcoconutmilkforitscoolingeffectonthebody!

SUMMERLIFESTYLEF IXES (DO THESE DA ILY) : ü Enjoyadailyself-massagewithcoconutoil:youmightliketodothisafteryour

morningshower.Coconutoilnotonlyprotectsourskinfromsunburn,itconditionsittoo.Don’tforgetthatabout80%ofwhatweputontoourskinveryquicklygetsintoourbloodstream,soadailymassageisanothergreatwaytosupportyourmetabolismandmanage(evenlose)weight.

ü Just…breathe!Retainingcarbondioxideiscriticaltomaintainingoptimalcellularfunction–practiseoneormorebreathingtechniqueslikealternatenostril,Buteyko,Kundaliniandpaperbag‘re-breathing’(no,it’snotonlyforanxiety)andstandbackinamazement!Mywell-respectedAyurvedicdoctorfriend,Steephan,insiststhatpracticingpranayama(breathingtechniques)isoneofthesimplestandbestthingswecandoforourhealth–andit’sFREE.Bonus!

ü Eatregularly:butnottoomuch!Whenit’shot,it’sverytemptingtoskipmeals,ortoleaveourmainmealuntillaterintheeveningwhenit’scooler.Butourdigestionisactuallystrongestaroundmid-day,somakingtimetoeatasubstantial(butnotrib-sticking!)lunch–whichincludesabalanceofproteins,fatsandcarbsthat’srightforyou–willseeusthroughtheafternoon.Note:Thisisalsoaperfectopportunitytotakethetraditionalsiesta(seebelow)!Alightereveningmealcanthenbesatisfyingandmoreeasilydigestible,yetseeusthroughwiththeenergyweneedforagoodnight’ssleep.

ü MaddogsandEnglishmen!Bothphysicalandcognitiveactivityneedanduseenergyandourbrainisgreedyanduseslotsofit!Ifyoucanrestforawhileaftereatingyourlunch,somuchthebetter-siestaisnotfornothing!Agentlewalkaftereatinghelpsyourdigestionandisrelaxing,too.

ü SPEND.A.LOT.OF.TIME.OUTSIDE:This.is.a.no.brainer!Irepeat:SpendaLOToftimeoutside!OurbodieshaveevolvedtobeoutdoorsinnatureandeverycellinourbodyrespondstonaturallightanddarkcyclesandcanonlymaintainhealthbymakingsufficientVitaminDfromtheactionoftheUVBsunlightonourskin.


So…reconnectwithnatureasoftenaspossible–evenbetter,emulatethesavvyJapaneseandgo‘ForestBathing‘tohelpyourelaxandre-energisebybreathinginvolatile,antimicrobialwoodessentialoils.ForestBathinghasnowbecomearecognisedrelaxationand/orstressmanagementactivityinJapananditshealthbenefitsandsensoryeffectsonsight,sound,smellandtoucharethesubjectofanincreasingnumberofscientificstudies.

ü Sunbatheregularly-withoutsunscreen!ThisisTHEseasontotakefulladvantageoftheSun’senergisingandhealingraystobuildupyourvaluableVitaminDreserves–andmuch,muchmore!Ofcourse,weneedtosunbathesafely,butbeveryawarethatmany(most?)sunscreenscandoalotmoreharmthangood.

SUMMERFOODF IXES :

Again,thislistisnotinanywayprescriptive,butwillguideyourappetiteandhelpenrichyourexperienceofeatingSummer’scoolingseasonalfoods.Listentoyourbody–thistakespractise–choosewhatappealsandeatregularly!

Rememberthatno‘one-size’fitsall-butnomatterourchosen‘diet’(traditionalfoods,lowcarb,paleoorveggie)wecanallfollowtheseseasonalSummerprinciples.

Anyfoodmarkedwithanasterisk(*)flagsa‘best-bet’foraSummerfood,soifyouLIKEitandcanTOLERATEit,chooseMOREofit!

Alwayschoosenon-GMO,organicandwholefoodswherepossible;oftenintolerancesarenotcausedbythefoodperse,butbythewaytheyaregrown,preparedandprocessed.

CHOOSEMORE:Summerfoodstoincludeinyourdietwithtastesthatarethataresweet,bitter,astringentandcoollikesalads,smoothiesandfreshfruit.

CHOOSEFEWER:Summerfoodsthatarepungent,spicy,sour,salty,hotanddrylikespicyfoodsandhotdrinks.

Thislistisn’tcomprehensive,soifafoodisn’tlistedjusttasteit.IfithastwoofthethreeSummer‘tastes’(i.e.sweet,bitter,astringent)it’sbalancing.Justprepareitinawaythat’scool,heavyand/oroily.


SummerFoods

VEGETABLES:*Artichokes,*Asparagus,Avocados,BeanSprouts,*BellPeppers,*Broccoli,*Cabbage,*Cauliflower,*Celery,Chicory,*Coriander,CollardGreens,*Cucumbers,*Dandelion,Aubergine,Endive,*Fennel,GreenBeans,*Kale,*Lettuce,Mushrooms,MustardGreens,*Okra,Parsley,Peas,Pumpkin,*Radishes(moderation),*Seaweed,Spinach(moderation),*Squash,AcornSquash,SummerSweetPotatoes,SwissChard,Tomatoes(sweet),*Watercress,*Courgettes.

Foreasydigestionmakesureveggiesarewellcooked–unlessthey’refermented–servethemwithalittlebutteroroliveoil,tobetterabsorbthenutrients.

FRUITS:*Apples,*Apricots,*Blueberries,*Cantaloupe,*Cherries(ripe),*Cranberries,Dates,DriedFruit,Figs,*Grapes,*Guavas,*Mangoes,*Melon(all),Nectarines,Oranges(sweet),Tangerines(sweet),Papayas(smallamounts),*Peaches(ripeand/orpeeled),*Pears,*pineapple(sweet),*Plums(ripe),*Pomegranates(sour),*Raspberries,*Strawberries.

Fruitsareaneasilydigestiblewayofgettingenergyintocells.However,fibrousfruitsthathangaroundinyourstomachfermentquickly;ifyourdigestionisweak,eatfruitsbeforeeatingotherfoods,oreatthemseparately(away)fromotherfoods.

DAIRY:Chooseraw(unpasteurised)dairyifyoucan.*Ghee,Butter,Cheese(moderation),Cottagecheese,*Milk,IceCream.Ifyoucantolerateit,dairyisanextremelynutrient-denseFOODandaneasilydigestiblesourceofenergy.

OILS:*Coconutoil,*Oliveoil,Avocado,*Ghee.NO…fatsdoNOTmakeyoufat(leavethattojunkfood)and,despitethedietarynonsensebasedonbadscience,coconutoilismagictoyourbody!

SWEETENERS:naturalwholefoodssweeteners,inmoderation:MapleSyrup(smallamounts),rawsugar.

SPICES:StarAnise,Asafoetida,*Chamomile,*Coriander,Cumin,Fennel,Saffron,Mint(all).

Herbsandspicesare,byweight,someofthemostnutrient-densefoodsontheplanet–usethemdaily!

LEGUMES:UNPROCESSED,PROPERLYPREPARED:*AdzukiBeans,Sprouts,*BlackGram,*Fava,*GarbanzoKidney,Lentils,Lima,*Mung,*SplitPea.Allcanmakeacontributiontoanutrient-densedietBUTtheydohaveinherentdrawbacks.Ifyouchoosetoeatthemregularly,takethetroubletopreparethemtraditionallytoavoiddigestivedistressandcollateralhealthissues.


GRASS-FED,MEAT&WILDFISH:Beef(moderation),Chicken,Duck(moderation),Turkey,Lamb(moderation),Pork,Eggs(moderation),FreshwaterFish,Prawns(moderation).

GRAINS:WHOLE,UNPROCESSED,PROPERLYPREPARED(soaking,sproutingorfermenting)*BarleyOat,*Rice,RyeWheat.Ifyoucantoleratethemandchoosetoeatthem,makeABSOLUTELYSUREthey’renon-GMO,andorganicand,asforlegumes,preparethemtraditionally.

HERBTEAS:Chicory,*Dandelion,*Hibiscus,*Mint.

OTHERBEVERAGES:Plainorinfusedwater(cooloratroomtemperaturetohelpdigestion).Drinkaglassofplainwaterhalfanhourbeforeyourmealtohelphydrateandprepareyourdigestivesystem.


So,explore,experiment,noticewhatyou’recravingandhowyoufeelwithbestofNature’ssummertable.Butmostofall…eatsummerfoodsinSummerandenjoymore'femergy',vitalityandhealth!


WINTER FOODS: EAT ING AND L IV ING SEASONALLY NOVEMBER - MARCH

BringinguptherearintheseasonaleatingandlivingcalendaristheperiodNovember–March,atleasthereintheNorthernhemisphere.

Aswetransitiontothewinterseason,theabundanceofsummerandearlyautumngivesustheopportunitytoenjoyaseasonal‘carb-fest’ofripe,localfruitsandvegetables–foodsthatfuelourenergyneedsforsummer,deliveringquick,powerful,easilyassimilatednutritiontoourmuscles.

SLOWDOWNAND HUNKER-DOWN

Thisseasonal‘carb-loading’isanevolutionaryandanadaptiveprocess;itpeakstowardstheendofSeptember,whenourwisebodiesbecomenaturallyinsulin-resistantandbegintodivertexcessesofcarb-derivedenergyintofatstorage–readyforamuchslowerwinterburn.

Gainingthosefewextrapoundsasourbodytransitionsintowinter-modeisperfectlynaturalandadaptive.Asthelongdaysofsummershorten,ourbody’swisdomslowsour


metabolismtoo,primingusforslowerfat-burning,ultimatelyprotectingusagainstanyriskofwinter‘famine’.And,despiteourmodernlifestyles,thoserisksarestillveryrealtoourmucholderandwiserbodies;theyhaven’tcaughtupwiththeglobalfoodindustry’smakingeverykindoffoodavailable,atanytimeofyear,toanypartoftheplanet.

RETREAT, REST AND REFLECT

AsNatureslowsdowninretreat,restandreflectionweneedtolistentoourinner-guidancesystemanddothesame.Ourintuitionistellingustoslowdownandfollowournaturalcravingforwarming,groundingfoodslikethicksoups,heavierstewsandrootvegetables.Intuitively,wewanttobringmorecomfortintoeveryaspectofourwinterlives;indeed,theDanishculturehasperfectedtheartofhygge,bringinghappinessthroughcomfort,cosiness,convivialityandcontemplationintothewintermonths.

LivingwithNature,notfightingagainstherfeelsGOOD.SmartDanes!

ANCIENT WINTER FOOD-AND-LIFESTYLE WISDOM

Thetraditionalfood-and-lifestyle-wisdomofAyurvedaholdsthatthewintermonthsbringcold,airy,dryandlightvataenergies;andtokeepthebodygrounded,theseenergiesneedtobebalancedwithfoodsandactivitiesthatarewarm,moist,heavyand‘oily’.

So,let’shavealookatwinterwisdomsformoderntimesthatjustFEELright...


WINTER LIFESTYLEF IXES (DO THESE DA ILY) : ü Self-massageafteryourmorningshoweroreveningbath:withwarmcoconutor

oliveoiltokeepthefluidsinyourlymphaticsystemflowing.Addacoupleofdropsofahigh-qualityinvigorating(morning)orcalming(evening)essentialoilsforextrahygge-ness.

ü Keepregular:establishadailyandweeklyrhythmofmealtimes,exercise,work,leisure,pleasureandsleep-andsticktoit!

ü Practisemeditation-torelievestress,anxietyanddepression.

ü Justbreathe:retainingcarbondioxideiscriticaltomaintainingoptimalcellularfunction–practisebreathingtechniqueslikealternatenostril,Buteyko,Kundaliniandpaperbag‘re-breathing’(it’snotonlyforanxiety)andstandbackinamazement!Practicing‘pranayama’(breathingtechniques)isoneofthesimplestandbestthingswecandoforourhealth–andit’sFREE.

ü Exerciseinthemorning:anearly-morningwalk(oraback-gardenroutine)toenjoyanyblueskiesonofferincreasescirculation,liftsmood,boostimmunity,setsyouupforaproductivedayandsetsyourbody-clockforabetternight’ssleep.

ü Spendtimeoutsideasoftenaspossible:wrapupandreconnectwithnature.Forestbathinghasnowbecomearecognisedrelaxationand/orstressmanagementactivityinJapananditshealthbenefitsandsensoryeffectsonsight,sound,smellandtoucharebeingstudied.

ü Connectwithfamilyandfriends:whetherathomeormeetingupindulgeinmugsofhotchocolate,fancycoffees,favouritetreats,walks.Dowhateverfloatsyourboat.Itdoesn’tneedtobecomplicated.Just.DO.It.

Astheeveningdrawsin:

ü SwitchOFFyour‘devices’;

ü Lightcandles,sitstillandjustBE;

ü Practiseameditationorbreathingtechnique;

ü Journal:expressgratitude,reflections,visions,hopes,dreams;

ü Listentomusic,oranupliftingpodcast;


ü Useawarmmisthumidifiertobalancethedryingatmospherefromwinterheatingsystems;addingacoupleofdropsofhighqualityrespiratoryessentialoilwillhelpkeepyoursinusesclearandsupportpeacefulsleep;

ü GOTOBED!Enoughsaid!

ü Sleeplongerandsounder:Wehumansaremammalsandincommonwithouranimalfriends,retiringandrisingearlierduringthewintermonthskeepsourbodyintunewiththeseasonalrhythmsofNature.

Weignoretheemergingscienceontheimportanceoflivingaccordingtotheevolutionarydemandsofourancientcircadianrhythmsandourneedforsleeptothehugedetrimentofourhealth;

ü Risewiththeday-break-andstartalloveragain!

WINTER FOODF IXES

Again,IofferthislisttoguideyourappetiteandhelpenrichyourexperienceofeatingseasonalWinterfoods.Rememberthatno‘one-size’fitsallandthatincludesyou!Listentoyourbody–thistakespractise–choosewhatappealsandeatregularly!

Anyfoodmarkedwithanasterisk(*)flagsa‘best-bet’foraWinterfood,soifyouLIKEitandcanTOLERATEit,chooseMOREofit!

CHOOSEMORE:foodsthatareSweet,Sour,Salty/Heavy,Oily,Moist,Hot:likeheaviersoups,stews,rootveg,well-cookedsteamedveg,warmteas.Focusonwell-cooked,moistfoodsandusefatswithvegetables.

CHOOSEFEWER:foodsthatarePungent(Spicy),Bitter,Astringent/Light,Cold,Dry:likesalads,fruitsmoothies,coldfoodsandbeverages,crackers,crisps,dips(allmorestronglyassociatedwithSummer).

Thislistisn’tcomprehensive,soifafoodisn’tlisted,justtasteit.Ifithastwoofthethree‘Winter’tastesabove-i.e.sweet,sourorsalty-it’sbalancing.Prepareanddressfoodinawaythatismoist,oily,heavy,warm–useghee,coconutoroliveoilmoreliberally.

Overthewintermonthsdon’tbeafraidtoeatalittlemorefoodthanyounormallywouldandtoeatmorefatandprotein,andfewer(butNOTlow)carbohydrates.


Autumn&WinterFoods

VEGETABLES:Artichokeshearts,*Avocadoes,*Beets,*BrusselsSprouts,*Carrots,*Chillies,Corn,Fennel,Aubergine,cooked*Garlic,Ginger,HotPeppers,Leeks,Okra,Onions,Parsley,Potatoes,mashed*Pumpkins,Seaweed,AcornSquash,*WinterSquash,*SweetPotatoes,*Tomatoes,Turnips.Foreasydigestion,makesureveggiesarewell-cooked–unlessthey’refermented–andservethemwithalittlebutteroroliveoil,forbetterabsorptionofnutrients.Localproducewillhavebeenharvestedlater,travelledshorterdistancesandstoredforlesstime.

FRUITS:Cookedapples,*Bananas,Blueberries,Cherries,Coconuts,ripeCranberries,cooked*Dates,*Figs,*Grapefruit,*Lemons,*Limes,*Oranges,Pears,Pineapples,Plums,*Tangerines.Eatfruitseparatelyfromotherfoods–especiallyifyourdigestionisweaksincethefibresthathangaroundinyourstomachfermentquicklyandcancausebloatingandgas.Choosesweet,sourorheavyfruitsfromthosethatareintheirnativeseason–rememberthatlocalproducewillhavebeenharvestedlater,travelledshorterdistancesandstoredforlesstime.

DAIRY:Alldairyisgood-chooseorganic,unpasteuriseddairyifyoucan:Cow’sorGoat’smilk,*Buttermilk,*Cheese,*Cottagecheese,*Cream,*Ghee,*Butter,*Kefir,SourCream,Yogurt(Ifyoucantolerateit,dairyisanextremelynutrient-densefoodandaneasilydigestiblesourceofenergy.Drinkdairyideallyatroomtemperatureorwarm).

OILS:Coconutoil,Oliveoil,Avocadooil.

SWEETENERS:Mostnaturalwholefoodssweeteners,inmoderation:RawHoney,MapleSyrup*Molasses

SPICES:*Anise,*Asafoetida,*Basil,BayLeaf,*BlackPepper,Caraway,*Cardamom,Cayenne,Chamomile,*Cinnamon,Clove,Coriander,*Cumin,Dill,*Fennel,Fenugreek,Garlic,*Ginger,Horseradish,Marjoram,Mustard,Nutmeg,Oregano,Peppermint,PoppySeeds,Rosemary,*Saffron,Sage,Spearmint,Tarragon,Thyme,*Turmeric.Herbsandspicesare,byweight,someofthemostnutrient-densefoodsontheplanet–usethemdaily!


HYGGE YOURSELF So,explore,experiment,noticewhatyou’recravingandhowyoufeelwiththebestofNature’swintertable.

Butmostofall…'hyggeyourself'withwinterfoods,cosyenvironments,relaxingactivitiesandconviviality.Slowdown,conserveyourwinter‘femergy'andenjoythemomentsaswellastheseason.

Springiswaiting...andit'sjustaroundthecorner!

GetFoodWisdom!

LEGUMES:Unprocessedandproperlypreparedbysoaking,sproutingorfermenting:*MungBeans,SplitPeas.Legumescanmakeacontributiontoanutrient-densedietBUTtheydohaveinherentdrawbacks.Ifyouchoosetoeatthem,takethetroubletopreparethemtraditionallytoavoiddigestivedistressandcollateralhealthissues.

Legumesarecarbohydraterichandprovidequickenergy,soeatfeweroverthewintermonths,infavourofahigherproportionofslower-burningfats-likefull-fatdairy.

GRASS-FED/FREE-RANGEEGGS,MEAT&WILDFISH:*Beef,*Chicken,*Lamb,*Pork,*Turkey,*Venison,*Duck,*Eggs,*freshwater&oceanFish,*Crab,*Lobster*Oysters,*Shrimp.

GRAINS:Unprocessedandproperlypreparedbysoaking,sproutingorfermentingandeatenwarmwithfatoroil:*Amaranth,Buckwheat(moderation),*Oats,*Quinoa,LongGrainRice,Rye(moderation)*Wheat(Ifyoucantolerategrainsandchoosetoeatthem,makeabsolutelysurethey’renon-GMO,andorganicandpreparethemtraditionally).

HERBTEAS:Winterwarmingandcalmingteas:*Cardamom,*Chamomile,*Cinnamon,*Cloves,*Ginger,*OrangePeel.

BEVERAGES:Alcohol(moderation),BlackTea(moderation),Coffee(moderation),Water(cooloratroomtemperaturetohelpdigestion).



COACHINGChanginghabitsandroutinesisn’teasy;knowingwheretostarttomakefoodandlifestylechangescanbedauntingandsustainingtheminthefaceofabusy-nessoflifeisoftendifficult.Sometimes,weneedalittlehelp.

Educationwithcoachingsupportmakesthedifferencebetweenwishinglifetobebetterandgainingtheknowledge,skills,toolsandconfidencetocreateahealthierandhappierlife.

Duringthecoachingprocess,youwillgaintheinformation,inspiration,motivationtoempoweryoutobecomeaconfidentco-participantinhealingandmanagingyourhealthandwell-being.

www.izabellanatrins.com/coaching


SOURCES:

SpringFoodsMakeThoseGutCrittersHappy:

http://www.izabellanatrins.com/spring-foods-make-gut-critters-happy/

GiverYourGutCrittersaSummerDiet

http://www.izabellanatrins.com/gut-critters-need-summer-diet/

HyggeYouGutCritterswithWinterFoods

http://www.izabellanatrins.com/hygge-your-gut-critters-with-winter-foods/

Discovermore:

www.izabellanatrins.com

Documents

Changing your gut microbes to restore your healthThe Paleo Solution: The Original Human Diet. Many thousands have since benefited by changing the way they eat, but nothing stands still…