True Health magazine

Exploring the role of gut bacteria in digestion When we hear the word bacteria, it generally conjures up negative connotations, but bacteria are particularly important when it comes to our health. Nutritional therapist Penny Shaw, brand quality manager at G&G Vitamins, explains: “Gut bacteria are responsible for building the body’s immune system, digestion, normalise bowel movement, influence weight and mental performance.” “100 trillion bacteria populate the human gut, a number that is 10 times greater than the number of cells…

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By nutritional therapist Christine Bailey Rich and creamy, this quick ice cream is packed with superfoods to give your skin a glow. Berry powder and raspberries are packed with antioxidants to help protect the skin from free radical damage. The addition of kefir provides beneficial bacteria to support digestive health, liver health and lower inflammation which can all help improve the appearance of your skin.  If not available, use natural yoghurt instead. (serves 4) Ingredients: 300g frozen or fresh raspberries…

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By nutritional therapist Christine Bailey A wonderful healthy snack and an easy way to cram more greens in your diet. These can be made in the oven or if you have a dehydrator you can dehydrate these overnight for a crispier texture. Using cashew nuts provides protein and zinc – important skin nutrients. Kale is an ideal cleansing leafy green vegetable, high in folate, iron (which promotes healthy red bloods cells), calcium and manganese. You’ll also find more than half…

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By nutritional therapist Christine Bailey Jazz up your salads with this delicious spicy chicken bowl.  The sweet salsa is packed with healthy monounsaturated fats and protein with the addition of avocado, plus vitamin C and carotenoids from the mango. Vitamin C rich foods help support the production of collagen to keep the skin soft and smooth while the healthy fats nourish the skin cells. Mango and leafy greens are a good source of carotenoids which the body converts to vitamin…

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By nutritional therapist Christine Bailey For glowing skin, you need to keep your body hydrated and nourished with healthy fats. The cucumber and coconut water provides plenty of water and electrolytes while the greens and fruits supply protective antioxidants and vitamin C for boosting collagen production. Using avocado in a smoothie not only gives the drink a lovely creamy texture but crams in healthy anti-inflammatory fats too. (serves 2) Ingredients: 1/2 cucumber 200ml coconut water Handful of chopped kale or…

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By medical nutritionist Dr Sarah Brewer, an expert in food, herbs and supplements Nootropics is one of the fastest growing areas in nutritional medicine. Essentially, a nootropic is a ‘smart’ supplement that aims to improve your focus and ability to think straight. While a single nootropic is often helpful on its own, they are usually blended together in a brain ‘stack’, and taking them is known as ‘stacking’. These terms are borrowed from the world of elite sports nutrition. Combining…

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Spring brings a massive energy surge in nature, but how can we feel recharged and refreshed?  Nutritionist Esther Mills-Roberts explains… The cold season’s over. With its stodge and podge, less sunlight hours, it’s a breath of fresh air to be seeing the sun and feeling like nature is waking up. So how can we make the most of this springtime energy charge? Too Good to be Forgotten With enthusiasm for all things phytonutrient rich and colourful, such as fresh fruit,…

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By nutritional therapist Christine Bailey These fabulously moist paleo muffins are packed with antioxidant-rich blueberries. The muffins also contain olive oil, which keeps them lovely and soft. Oranges and blueberries provide plenty of vitamin C and antioxidants, which have been shown to stimulate the flow of blood and oxygen to the brain, thereby keeping the brain sharp as well as supporting immune health. (makes 10 muffins) Ingredients: 50ml olive oil, plus extra for greasing 190g almond butter or cashew nut…

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By medical nutritionist Dr Sarah Brewer, an expert in food, herbs and supplements Cholesterol is waxy substance needed to synthesise hormones, vitamin D, bile acids and cell membranes. Although it is vital for health, cholesterol imbalances, in which levels of ‘good’ HDL cholesterol are reduced and ‘bad’ non-HDL cholesterol are raised, are associated with furring up of the arteries – especially where dietary intakes of antioxidants form fruit and vegetables are less than ideal. Cholesterol lowering medication in the form…

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