I know deep in my heart that a big part that trickled in, has absolutely been my battle with eating disorders coming and going since I was a teenager. When it really started taking over my life again and running the show, I was only about 24 years old..

This was also the time when my body said “NO MORE – I’m reserving what little energy I have left in me to preserve your vital organs and I’m not shedding any blood or allowing your reproductive hormones to work because I need to keep you alive”. And at this low-point in my life, was when I stopped having my periods all together.

I’ll be honest, being so young and not getting your period is pretty ‘handy’.. I also was in no frame of mind to truly consider whether I wanted kids or not – I didn’t have a partner at the time and I felt like I was still a kid myself. So I just went along with it. The not having your period ‘thing’ – I’m a little ashamed to say that, but it’s the truth..

Speaking the words above, I do want to sincerely emphasise the fact that is is not normal to not get your period and it should not be looked at something being ‘handy’ or convenient. We, as women, are so truly blessed with having a monthly cycle with 4 different phases that help us with so many things in life because of a ‘little’ thing called hormones.

Ultimately, hormones control the function of entire organs, affecting such diverse processes as growth and development, reproduction, and sexual characteristics. Hormones also influence the way the body uses and stores energy and control the volume of fluid and the levels of salts and sugar (glucose) in the blood. Very small amounts of hormones can trigger very large responses in the body. Which means, we really need to look after our hormones and make sure they are balanced.

Another thing I’m seeing a lot of is girls and women going on the pill in order to combat acne, period pains or balancing their hormones – can I simply ask you to consider this; you’re filling your body with synthetic hormones and the ‘bleed’ you have once a month is fake.. It’s not real. And this means you’re simply putting a band-aid on your symptoms instead of actually getting to the root-cause of your issue. I started on the pill when I was only 14 years old, but I stopped it when I was 22. I know it’s been a huge cause in some of the issues I face today, and 8 years later I’m still ‘cleaning up’ after these ‘little innocent pills’. I feel incredibly strongly about finding more natural alternatives if you’re after birth-control.

I spent almost 6 years without a period. It would come back once in 2 years and then once again 1,5 years ago.. I’m proud to say that I’ve had 3 regular periods in a row writing this and each of my cycles have been perfect at 30 days. And I cannot tell you how happy I am about this. It means that my body is starting to work again, albeit, my hormones are still very imbalanced. You know why it also came back? Because I started letting go of control of being a certain ‘size’ and gained weight. Yep, my body needed the extra bit to feel safe and for my cycle to come back. It’s not been easy, but damn has it been worth it!

The fact that my hormones are still very imbalanced means that I do suffer with a lot of symptoms, including; ovulation pain, fluid-retention, lower back pain, swelling, bloating, mood swings, period pain and more.. I also find it important to tell you that these symptoms are NOT normal – no matter how much society wants you to believe that ‘PMS’ is part of being a woman, it’s complete BS and it’s simply just your body telling you that something is wrong and you should seriously listen to it.. This means working with a practitioner (holistic & natural, I’d suggest) to figure out why you’re experiencing these symptoms. Again, don’t just pop a birth-control pill and think you’re magically solving the issue.

I know, for me, through blood-works and working with a practitioner, it’s because my body is currently recycling Oestrogen, I have no Progesterone and my gut is still working hard on repairing itself. Gut health and Hormones are directly linked to each other, so be honest with yourself about the state your gut is actually in?

It’s definitely a journey, and not one that will sort itself out tomorrow, but in the mean-time, I’ve had to look into ways in which I can help soothe these painful symptoms whenever they arise, and I’ve listed a few of them below for you:

Water Intake: I know it sounds counterintuitive, but if you, like me, have a lot of swelling and fluid-retention one of the best things you can do as well is up your water intake. Aim to get 2-3 laters a day if you can and watch your salt-intake as well as too much salt & sodium will make your body hold onto more water. Ditch the salt and use spices to make your food more tasty.

Heat-Therapy: Such an old-school trick, but it really works. Especially if you also feel yourself getting constipated from your period or in the lead up to. Use a heat pack on your lower stomach and put your legs up against the wall or on a stool and just chill for 10 minutes. Do this in the morning as you get up and at night before bedtime.

Seed-Cycling: My nutritionist got me on to this and although I already eat all of these seeds, I’m making an effort to do so in accordance with my cycle. Seed cycling is a naturopathic remedy that claims to balance hormones by regulating the hormone oestrogen in the first half of your menstrual cycle and the hormone progesterone in the second half.

You want to eat 1 tablespoon each of freshly ground flax and pumpkin seeds per day for the first 13–14 days of your menstrual cycle, which is known as the follicular phase. During the second half of your cycle (day 15 – period), which is known as the luteal phase, you will have 1 tablespoon each of ground sunflower and sesame seeds per day until the first day of your next period when your cycle starts again (your cycle starts on the first day you bleed).

Natural Pain Remedies: forget about the Panadol (it screws up my gut!), and reach for natural pain relief like Abundant Natural Health’s Topical Magnesium Gel or Spray. This product has a 1000 uses if you get creative. I rub it on my belly when I’m bloated. I use it on my lower stomach when I get period pains. I use it on my lower back when I get lower-back pain from ovulating or when I have my period. I use it on my ankles when I’m holding too much fluid and on my temples when a headache is coming on. The 100% natural magnesium helps to soothe and relax muscles so you can get on with life again, knowing that you’re taking something that is healing your body instead of medicine in which just masks the symptoms.

Use CAROLINE15 for 15% off your purchase with ANH.

Movement: Have you ever heard of the Infradian Rhythm? If not, then I urge you to look it up. The Infradian Rhythm is a cycle that lasts for longer than a 24-hour period and studies are starting to show that, we women, should actually have different routines based on our 4 different cycle phases in a month. This also means that women should strongly consider having different training routines depending on what cycle they’re in. For example, you might be well equipped to do early morning cardio or high intensity workouts during your ovulation cycle but you should incorporate more yin-practices like yoga or slow-paced pilates when in your menstrual cycle and preferably later in the morning or afternoon.

It is completely possible to balance your hormones out with a natural approach and to live without pain.
But we do have to make an effort to get to that place and there’s never been a better time to start than now.

The post GREAT NEWS; An Update On My Hormones & Period. appeared first on Caroline Høgh Groth.

So let’s bring it back to basics so we can actually fully understand what the Microbiome is and what it actually does for us.

What is the Gut Microbiome?

The post 101 Gut Microbiome – A Beginners Guide To Understanding Your Gut. appeared first on Caroline Høgh Groth.

What to feed our bodies is a whole other can of worms that we often open up, but once it’s open, we rarely know how to approach it.

A good starting point, as many of you may know, is focusing on our diets and what we actually feed our bodies. Food really is medicine and the more we honour this, the more our bodies have a chance of operating at its highest frequency and to its optimal potential.

For me, I’ve found that;

• Going Gluten-Free
• Going Dairy-Free
• Limiting carbs and grains

has really had a huge impact on the inflammatory state of my body and also my energy-levels. I am not saying that this is what you need to be doing, but experimenting with what works for you, is a good idea to see what your body functions best on.

I absolutely LOVE my food and I consider myself eating a healthy & balanced diet. Healthy to me doesn’t meant never eating sweets, but majority of the time my plate will be filled with high-quality organic or local vegetables, alongside some amazing fats and some sort of protein; mainly fish, as I don’t eat much red meat or chicken – I find them too hard on my digestion.

I also do try and get my sweets from a more nutritious and natural source like homemade raw chocolates, nuts, bliss-balls or fruits.

However, we are human and we live a human-life – part of the fun is going out to have dinners where you disregard all of the above as well. I try to eat as my body craves, this means I’ll never really deny it anything.

And as much as I eat a varied diet, I do like to get some help from added vitamins and natural supplements to my diet. It fascinates me that we can derive ingredients from nature that can help our bodies even further in feeling well, and I truly believe that there are ways in which we can also heal our bodies, naturally. Of course, prevention is always going to be the better option, so taking care of our bodies really is so important.

Vitamins & Supplements

is a very individual approach, and it’s important to look at what your body is lacking and what it’s got enough of. Sometimes, it’s even nice to top those levels up a little more, so we can reach that level of feeling our very best, and this is really where these helpers come into your life.

This leads me to Vitally – Vitally is a New Zealand owned and based online personalised Vitamin brand that tailor premium quality vitamins & nutritional supplements to based on your individual needs & lifestyle. It arrives on your doorstep every single month, and the vitamin & supplements is packaged into daily individual little sachets, so you just need to focus on that one pack to hit your daily needs you’ve chosen for yourself.

Vitally is formulated by an expert panel and is made from raw ingredients where possible. The vitamins and supplements have been tested for purity, quality and to verify the amounts and bioavailability. Vitally also avoid using artificial chemical binders, fillers and extraction processes to ensure maximum absorption of active ingredients.

Where possible, products are also made Gluten Free, Dairy Free, Vegetarian, Vegan Friendly and Organic.

Disclaimer: always check with a health professional about vitamins & supplements.
Vitamins & Supplements should only be an addition to your diet and not substitute it at any point. 

Read more about Vitally here.

Take the Vitally Questionnaire here.

Caroline xx

The post Which Vitamins & Supplements Are Right For You? Find out here. appeared first on Caroline Høgh Groth.

One of the ways in which I’ve been addressing my past disordered eating has been learning the technique of ‘tuning into’ myself and actually listening to my body and what it’s telling me. This especially applied to when I felt like bingeing, understanding when I’m full and differing hunger from boredom, sadness or a need to use food as a ‘soothing’ mechanism instead of sitting through the discomfort.

We all have different eating-habits due to a variety of reasons. Those who are suffering or, have suffered in the past, with an abnormal relationship to food, can usually acknowledge that food has both been what’s been causing them a tremendous amount of pain, but it’s also been the ‘reward’ or ‘relief’ when either something good or bad has happened to them. And so, the evil circle continues, and we teach ourselves that food solves everything, whether it’s on good or bad. We turn to food and quickly we create habits and patterns for ourselves that aren’t healthy.

Studies show that food can have the same effect on our brains the way drugs or alcohol can have on addicts. Because food is enjoyable, when we chew it releases dopamine in our brains (the feel good ‘drug’) that then sends a signal to the rest of  our bodies, making us feel amazing. Hence, why addictive people may fall into disordered eating, and like I suffered from, binge eating. Not knowing when to stop, and feeling a lack of self-control when around food.

This is where Intuitive Eating can come in.. But remember, if you are still struggling with disordered eating in the sense of anorexia, bulimia or binge eating, please seek help from professionals that can help you.

This article is in no way, shape or form targeted at reducing food or deprivation. Its intention is simply to share my story with intuitive eating and is a guidance only.

Below are steps for you to try in order to practice intuitive eating:

1. Identify Your Hunger:

Are you actually hungry or do you want to eat because you want to soothe a feeling? Are you angry, sad, lonely, happy? Sit down and understand whether you need food or if you’re simply trying to ‘run away’ from something that’s uncomfortable. Sit down and write down your feelings if you identify your ‘hunger’ as being emotional. Identify what they’re triggering; feelings, foods, emotions. Take some time to understand that emotions and feelings aren’t you. They cannot make you go to the fridge and pick out food to binge. Only you can decide that.

2. Cook Your Own Meals:

When it comes to intuitive eating, there’s a big difference in the regulation and your tuning into yourself and your signals when you cook your own meal, or if you eat out/eat someone else’s cooking. Why? When we cook our own meals we take time to connect with the food. We, subconsciously, check in with ourselves every step of the way; from choosing the meal we want to cook, to deciding on ingredients, to touching the food etc. We make decisions all along the way to nurture the hunger-need we have within. Try to take a few weeks where you cook the majority of your own meals and see if you can feel a difference.

Find some of my recipes here.

3. Relax, Rewind & Breathe Before You Eat:

It’s so important for us to eat our meals in a relaxed state. Doing a few deep breaths before tugging into your plate can help a lot – not only with how you’re feeling during your meal, but also after. When we’re stressed and chowing down the food, we don’t allow our brains to send signals to our stomach, preparing it for food. This means we can end up feeling bloated and having digestive issues later, because we’re not present whilst we eat.

4. Pause Regularly Through Your Meals:

And I don’t mean to check your phone or TV. Put all devices away and turn off the TV whilst you eat. Take regular breaks to checkin with yourself to see how your hunger-levels are coming down. Remember that if you’re absolutely stuffed, just because there’s food on your plate, doesn’t mean you need to force yourself to eat this. And vice versa; if you’ve finished your plate of food and still feel hungry, have a bit more. Just remember to checkin with yourself on whether it’s true hunger or if it’s to stimulate an emotional need and feeling.

5. Take Your Time After Your Meal & Give Gratitude:

I’m a firm believer in that the energy we put out when eating, goes back into our bodies withe every bite we take. So, the first few steps are so important, because the energy mimics our thoughts and minds. After you’ve ended your conscious and intuitive meal, take a few moments to give thanks for this meal. A prayer or manifestation I say before and after every meal is:

Thank you, Dear God & Universe, for this beautiful meal. Please let it nourish my body, mind and soul. Let it make me stronger. Thank you all Angels, Spirits & Beings. Amen

You do not have to use my prayer, you can decide what works for you and speaks to your heart.

Just, try as best as you can, to really tune into your body. What is it craving? What is it telling you? There is no right or wrong. Sometimes we crave fries and sometimes we crave broccoli. The lesson is also to give our bodies what it asks us for. Balance, I believe, is always the key to any consistent practice. And don’t put a time-limit on yourself. There’s no deadline. Intuitive Eating takes time.

All my love, Caroline xx

The post How To Apply Intuitive Eating To Your Life. appeared first on Caroline Høgh Groth.

I’m so sorry I haven’t been putting out much new content this week on the blog, but it’s been a crazy busy week for me, all good things though, but it’s meant that I haven’t had much time to actually sit down to write for all of you.

However, today, I’m dedicating to getting at least one article out, which will be this one on my favourite supplements that I’m currently lusting & loving for my body and, in particular, gut-health. It’s so requested, so I thought I’d actually give you all a collective overview of what I’m taking for my health, currently.

I love supplements, and I believe they’re a vital part of my health-regime in overcoming my gut-health issues. Although supplements can never outdo a bad diet, they are incredibly powerful if you incorporate them alongside a tailored, balanced & healthy diet that’s suitable for you and your internal gut-health.

Let’s get right into it..

Calcium D-Glucarate 500mg:

Calcium D-Glucarate is the calcium form of D-glucaric acid, a substance produced naturally in small amounts in the body. Glucaric acid is also found in many fruits and vegetables. Scientific studies have found that Calcium D-Glucarate can facilitate complete detoxification and elimination of certain metabolic waste products and environmental compounds from the body. By supporting the body’s natural cleansing mechanisms, Calcium D-Glucarate may help to maintain normal cellular function and promote liver, prostate, and breast health.

I take this because I have an enormous amount of excess oestrogen in my gut (shown through testing). Calcium D-Glucarate (3 x day) helps to metabolise this oestrogen and discard it from my body so that normal hormonal-levels can eventually be restored in my gut.

Digestive Enzymes:

All enzymes are catalysts that enable molecules to be changed from one form into another. The digestive enzymes definition is “enzymes that are used in the digestive system.” These enzymes help break down large macromolecules found in the foods we eat into smaller molecules that our guts are capable of absorbing, therefore supporting gut health and making sure the nutrients are delivered to the body.

Digestive enzymes are split into three classes: proteolytic enzymes that are needed to digest protein, lipases needed to digest fat and amylases needed to digest carbohydrates.

How do digestive enzymes work? Digestion is a complex process that first begins when you chew food, which releases enzymes in your saliva. Most of the work happens thanks to gastrointestinal fluids that contain digestive enzymes, which act on certain nutrients (fats, carbs or proteins). We make specific digestive enzymes to help with absorption of different types of foods we eat. In other words, we make carbohydrate-specific, protein-specific and fat-specific enzymes.

Digestive enzymes aren’t just beneficial — they’re essential. They turn complex foods into smaller compounds, including amino acids, fatty acids, cholesterol & simple sugars. Enzymes are synthesised and secreted in different parts of your digestive tract, including your mouth, stomach and pancreas.

I take enzymes 3 x daily. Morning, lunch & dinner after each meal.

Probiotics:

Probiotics are bacteria that line your digestive tract and support your body’s ability to absorb nutrients and fight infection. Your body contains about the same number of gut bacteria molecules as it does cells for the rest of your body, so it’s no wonder your gut is so important to your health.

Your skin and digestive system alone host about 2,000 different types of bacteria. Probiotics benefits have been proven effective in supporting immune function, reducing inflammation, promoting healthy digestion, as well as maintaining beautiful skin, especially when combined with prebiotics.

Your good gut bacteria is also responsible for:

• Producing vitamin B12, butyrate and vitamin K2
• Crowding out bad microbes
• Creating enzymes that destroy harmful bacteria
• Supporting immune function

Probiotics are in our systems from the moments we are born. When a newborn is in the birth canal of the mother during delivery, the baby is exposed to the bacteria of his or her mother for the first time. This event starts a chain of events inside the baby’s gastrointestinal tract, and the infant’s GI tract starts to produce good bacteria.

Nearly everyone can benefit from probiotic supplements, but they can be especially beneficial for those who aren’t getting at least a few servings of fermented foods in their diet. Additionally, those with an autoimmune disease, digestive issues or other health problems may also want to consider investing in a high-quality probiotic supplement.

Probiotic dosage is measured in “colony forming units,” or CFUs. Guidance lines says to aim for at least 5–10 billion CFUs per day for children and 10–20 billion CFUs each day for adults. However, the recommended dosage may vary based on individual health concerns, so discuss with your health professional for personalised guidance as needed.

I take a good quality probiotic supplement every night before bed.

Zinc:

Zinc, which is actually a type of metal, is an essential trace element. Zinc is needed in small amounts every day in order to maintain health and perform important functions each day. Zinc benefits the body in many ways: helps with hormone production, growth and repairmen; improves immunity and facilitates digestion.

Zinc benefits also include its ability to act as an anti-inflammatory agent, therefore zinc may have significant therapeutic benefits for several common, chronic diseases.

Zinc is actually present within all bodily tissue and needed for healthy cell division. It acts like an antioxidant within the body, fighting free-radical damage and slow the ageing process. Zinc also has a big impact on hormonal balance, so for this reason, even a small zinc deficiency can result in hormonal complications, especially for women.

Without enough zinc present in your diet, it’s possible to experience negative reactions like frequently getting sick, feeling like you’re always tired and run down, poor concentration, stunted growth, and the inability to heal wounds.

You can find zinc through many foods, but you can also supplement with a good quality zinc-supplement to help you reach your advised zinc-levels everyday.

Gastrointestinal Lining Support:

The primary purpose of the gastrointestinal tract is to break food down into nutrients, which can be absorbed into the body to provide energy. Firstly, food must be ingested into the mouth to be mechanically processed and moistened. Secondly, digestion occurs mainly in the stomach and small intestine where proteins, fats and carbohydrates are chemically broken down into their basic building blocks. Smaller molecules are then absorbed across the epithelium of the small intestine and subsequently enter the circulation. The large intestine plays a key role in reabsorbing excess water.

In the case of gastrointestinal disease or disorders, these functions of the gastrointestinal tract are not achieved successfully. Gastrointestinal problems are very common and most people will have experienced some of the above symptoms several times throughout their lives.

Therefore a healthy gastrointestinal lining is essential for proper digestion, immune function, and overall health.

I take a GI-Support Supplement 2 x daily.

Collagen:

Collagen is the most abundant protein in our bodies, especially type 1 collagen. It’s found in muscles, bones, skin, blood vessels, digestive system and tendons. Collagen benefits are so striking because this protein is what helps give our skin strength and elasticity, along with replacing dead skin cells. When it comes to our joints and tendons, in simplest terms, it’s the “glue” that helps hold the body together.

Collagen is often referred to as a “complex protein,” which is not surprising considering it contains 19 different amino acids. These include a mix of both nonessential (also called conditional) and essential types. Collagen is a particularly great way to get more conditional amino acids, like arginine, glutamine, glycine and proline.

Collagen is composed of three chains. Proline and glycine are the primary types of amino acids found in collagen chains. Both proline and glycine are two important amino acids that aren’t abundant in animal meats, which is where most people eating a “Western diet” get the majority of their protein from. This means that people are lacking these amino acids in their diets — since they regularly avoid eating some of the natural sources.

Nonessential amino acids are actually pretty important. Under normal circumstances they’re produced by your body. However, when you’re sick, under a lot of physical or emotional stress, or otherwise unhealthy, your body may not be able to produce enough of these amino acids on its own. The body then needs help from outside sources, mainly your diet or supplements, to get its fill.

The biggest digestive benefit of consuming more collagen is that it helps form connective tissue and therefore “seals and heals” the protective lining of the gastrointestinal tract. Poor gut health — including changes in the gut microbiome and permeability in the gut lining — allows particles to pass into the bloodstream where they can kick off an inflammatory cascade & lead to gut-problems.

Adaptogens:

Adaptogens enclose a wide variety of different natural medicines from all corners of the globe that have a few things in common: They are safe and they have a balancing effect on something called the hypothalamic-pituitary-endocrine axis. This is the delicate balance between your brain and hormone system.

Your brain-adrenal axis, brain-thyroid and brain-gonadal axis (I know, huge words!) are needed to work in perfect harmony for a healthy mood, metabolism, energy, immune system, and sex drive. When your HP axis is imbalanced it leads to hormone problems like adrenal fatigue, thyroid problems, and low to no libido at all. All the things that aren’t fun..

This is where the power of adaptogens comes in handy. While they all have a hormone-balancing quality to them, they all have their own unique strengths as well. The inhabitants of the adaptogen world work brilliantly by themselves or in synergy with other complementary adaptogens. You can mix these into your morning coffee, make a caffeine-free tonic, or blend them into your daily smoothie – whatever takes your fancy.

Adaptogens I use:

Mucuna Pruriens: This bean extract is packed with L-DOPA, which is the precursor to the neurotransmitter dopamine. Great to lower stress, but also to support your ‘happy hormones’.

Ashwagandha: Since it has the ability to regulate cortisol, your body’s stress hormone, this is a powerful tool to have on hand.

Chaga: This superfood mushroom is loaded with antioxidants that help fight free radicals to keep skin youthful.

Maca: absolutely amazing for an instant energy-boost and very accessible. Fits great into a smoothie.

He Shou Wu: This herb helps to increase sex drive in those with low libidos.

Holy Basil (Tulsi): Start incorporating this into your wellness routine if you struggle with brain fog, as it works to increase cognitive function. One reason holy basil may be effective in improving stress response is the presence of three phytochemical compounds. The first two, ocimumosides A and B, have been identified as anti-stress compounds and may lower blood corticosterone (another stress hormone) and create positive alterations in the neurotransmitter system of the brain. The third is also able to lower stress-parameters.

Lion’s Mane: The nerve growth factors (NGFs) found in this mushroom can help regenerate and protect brain tissue.

Licorice Root: Licorice root can increase energy and endurance, plus help boost the immune system. It may affect blood pressure and potassium levels, so traditional licorice root is typically recommended in cycles of 12 weeks, although this isn’t the case when taking DGL licorice, which is considered safe for long-term use.

Be careful taking adaptogens, however, as they are very potent and strong, although they don’t look of much in their powder-form, they pack a punch!

Read more about Natural Remedies For Soothing & Preventing
Stomach Cramps, Bloating & Abdominal Pain.

Caroline xx

The post The Natural Supplements I’m Currently Using To Restore My Digestion & Gut-Health appeared first on Caroline Høgh Groth.

A lot of you have frequently asked me what I’m eating on this Gut-Health Diet I’ve been on for 2,5 weeks now, so I thought I’d share a collective look into my ‘Day On A Plate‘, but just the Gut-Health Version.

Remember that I’m working together with a qualified Clinical Nutritionist & Gut-Health Specialist on this, so if you are experiencing gut-health issues or other health issues, then I suggest you liaise with a professional first and draw inspiration from this.

Morning:

As I wake up I start my day with Raw Unfiltered Apple Cider Vinegar + 1/2 Fresh Lemon + Water & drink that before heading off to training. With me I bring a 500ml water bottle with 15ml Chlorophyll.

Breakfast is by far my favourite meal of the day, and I enjoy cooking it at home.

For breakfast I have:

• 2 free-range eggs fried in coconut oil. (If your stomach is really sensitive try to cook the white completely)
• Steamed veggies seasoned w/ salt&pepper, turmeric, flaxseed oil & pepitas/hemp seeds (zucchini, cabbage, cauliflower, broccoli, asparagus, brussels sprouts, green beans)
• 1/2 avocado
• 3 roasted cherry tomatoes
• Small pieces of smoked salmon-fillet
• 1 tsp Hummus (some tummies might not like this, so be careful)

This breakfast will keep me full for about 3-4 hours, but we’re all different, so please eat when you’re hungry. Some days I’ll eat more, some days less. My aim is to eat mindfully and intuitively.

After my breakfast I have my Calcium-D-glucarate + Glutagenics + Enzymes.

Lunch:

For lunch I like to keep the majority of my plate full of vegetables and normally without animal-protein, however sometimes I do have some tinned salmon if I feel like it.

Again, I’ll try to focus on the good vegetables that I can have – I cannot have starchy vegetables or grains at the moment, so I fill up on cruciferous veggies a lot which I adore.

I like to make a stirfry of:

• 1/2 zucchini, sliced
• 3 florets of broccoli
• 3 florets of cauliflower
• 2 mushrooms, sliced
• 1/4 red capsicum, sliced
• 1/4 cup of red cabbage, sliced
• 1/4 cup of white cabbage, sliced
• 3 stalks of kale, torn
• 5 snowpeas, sliced
• Homemade Guacamole or Avocado
• Sesame Oil & Sesame Seeds
• Spices of choice
• Salt & Pepper
• Coconut Oil
• Lemon

Just add coconut-oil to a hot pan and stirfry it all until soft, but with a bite to it. Add your preferred herbs; I like turmeric for anti-inflammatory properties & fennel-seeds. Add to a bowl and sprinkle with sesame seeds, sesame oil, add avocado & lemon.

After this I’ll have another round of Calcium-D-glucarate + Enzymes.

Afternoon:

This is normally when my cravings set-in for something sweet or hearty. As I am also trying my best to cut out sugar & fructose I’m a little bit limited, however that said, if I really crave it, I’ll have something like Pineapple, an apple or a piece of 100% raw Cacao which you can get from a good health-food shop (make sure they don’t add fruit-sweetener or anything artificial)

I also like to take myself up to Orchard Street and treat myself for a cup of Raw Cacao + Espresso tonic with some herbs that’ll be made on homemade cashew & coconut milk (without any sweetener).

Sometimes I’ll make a raw cacao at home, myself. All you need is 1/2 cup of nutmilk, 1/2 cup of boiling water, 1 tbsp raw cacao, liquid stevia & 1/2 tsp maca. Heat the milk and add to a blender along with the rest of the ingredients and blend on high for 5 seconds. It’ll be nice, creamy & thick. Perfect treat to enjoy.

Night:

For dinner I keep it simple again. This diet is really about dialling it back to basics. It’s about cutting out processed & shelf-stable items that just aren’t fresh and in a whole-foods format.

I normally cook up a stirfry again or make a green salad with a piece of crispy-skin salmon or crispy-skin barramundi. I always buy fresh fish from the fish-butcher and I always buy it on the day I’ll eat it. I can also have something like tempeh, tofu, chicken or meat, but I don’t really like meat & chicken much, so I stick to fish or plant-based meals all together.

That said, I do like a bolognese sometimes, so the other night I cooked Pash and I a bolognese and made zucchini noodles instead of spaghetti as I can’t have gluten, starches or grain as I mentioned before. I am also completely dairy-free.

I always make sure I have good fats for dinner as well as I find myself being more satisfied and I sleep better without feeling heavy.

Notes:

• I add ACV to most of my meals and splash it on top of food as it helps to my digestive system break down the fibre easier.
• For snacks I also have lots of nut-butters, nuts and tahini.
• I completely avoid eating raw vegetables as its too harsh for my digestion.
• I drink chlorophyll throughout the day
• I enjoy teas like Earl Grey, Peppermint, Chamomile, Licorice etc.
• I’ve started having a tiny bit of starches like 1/4 cup of sweet potato or cooked quinoa if I really crave it.
• I incorporate lots of bitter vegetables to encourage hydrochloric acid production (stomach acid) to help breakdown the food I’m are eating for proper digestion and absorption.

You can read more about my Gut-Health Supplements here & about my ACV Ritual here.

Love, Caroline xx

The post My Day On A Plate – Gut-Health Reset Version. appeared first on Caroline Høgh Groth.

Apple cider vinegar is a fermented liquid made mostly of apple juice. Most people don’t know how wonderful vinegar is. Its cleansing properties are known to aid digestion by stimulating the flow of enzymes and saliva in the mouth. It’s used to reduce inflammation & detoxify. Yeast is added to turn the fruit sugar in the apple juice into alcohol, which is what is known as fermentation. The bacteria in the alcohol then becomes acetic acid, which gives the vinegar its strong smell and sour taste & makes it full of raw enzymes, potassium & nutrients.

It’s an incredible supplement to incorporate into your diet if you’re suffering from digestive issues & are trying to restore your gut back to a balanced level of bacteria in your microbiome.

Just make sure you buy the Raw Unfiltered ‘With The Mother’ Apple Cider Vinegars as otherwise you wont reap the benefits.

Let’s take a look at some of the Health Benefits of Apple Cider Vinegar:

1. Keep a healthy pH balance in the body for proper digestion and function. Homeostasis or proper equilibrium is what the body is constantly working on to keep everything just right, ACV helps allow the body to do this.
   This process takes most of its energy during digestion and other processes in the body
2. Low stomach acid is a common contributor to SIBO and heartburn. SIBO, or small intestinal bacterial overgrowth, looks a lot like irritable bowel syndrome, and may occur alongside of it.
   A dilution of apple cider vinegar before a meal helps relieve these symptoms by increasing the acidity in your stomach. Apple cider vinegar also contains prebiotics — indigestible carbs that help balance your gut microbiome and keep bad guys like H. pylori in check.
3. Acetic acid can increase your ability to absorb nutrients such as calcium from your food. This is especially beneficial when your nutrients come from whole foods. Reap this benefit by adding vinegar to your meal or sipping an apple cider vinegar tonic.
4. Because of its antibacterial properties, apple cider vinegar makes an effective home remedy for sore throats.
   Sipping or gargling a diluted ACV tonic can help relieve pain, but make sure to rinse your mouth with water to protect your tooth enamel as it’s pretty harsh on teeth otherwise.
5. The ability of ACV to help maintain normal blood sugar is actually one of the most well-studied apple cider vinegar benefits. ACV may also increase insulin sensitivity. Insulin is the hormone responsible for transporting sugar from the blood to the tissues where it can be used as fuel. Sustaining high levels of insulin can cause insulin resistance, which reduces its effectiveness and can lead to high blood sugar and diabetes.
6. ACV doesn’t just help with your internal health; ACV has also been shown to treat acne and reduce scarring. Certain strains of bacteria often contribute to the development of acne.
   Vinegar is well-known for its antibacterial properties and has been shown to be effective against many strains of harmful bacteria.
   ACV also contains specific components like acetic acid, lactic acid, succinic acid and citric acid, all of which have been shown to inhibit the growth of Propionibacterium acnes, the specific strain of bacteria responsible for causing acne.
7. ACV works to detoxify your liver for better overall health and bodily functions. Also, it helps build a healthy lymphatic system that nurtures proper circulation of lymph. This is the body’s garbage disposal.

How do I take ACV?

There are so many ways, but how I like to take it, is first thing in the morning on an empty stomach to help with upping my stomach acid production and help with my digestive system for the day ahead.

It’s very easy, all you have to do is dilute 1 tbsp ACV with 50ml of hot water & 1/2 squeezed lemon. Sip on it with a straw to protect your enamel, and rinse your mouth with water after you’ve finished.

You can also add it to your stir-fried veggies, salads or meals to help breaking down the nutrients more efficiently as ACV contains raw enzymes. It’ll help take the heavy load off your digestive system, especially if you’re finding it hard for your body to process whole foods or are in the midst of healing your gut.

Read more about Natural Remedies for Bloating & Stomach Cramps here.

The post Apple Cider Vinegar Health Benefits & Why You Should Take It Daily. appeared first on Caroline Høgh Groth.

Thanks for tuning in once again to keep me company on my – what seems – never-ending journey to restoring my gut back to a healthy, functioning and pain-free state. Something that I’ve been chasing for many, many years and many, many moons, but now, it seems we might have a breakthrough.

About 1,5 months ago I was led to a beautiful woman called Katherine Hay. She was recommended to me through a dear friend of mine, but naturally, I was hesitant because I’ve been through the mill of medical professionals and natural therapists through the years and my hope was swindling by the day.

However, I was still determined to give it another go, to try and speak with Katherine to see if she could help me figure out why I’m lethargic, fatigued, hormonal, anxious, depressed, bloated, in pain and so much more.

From the instant I met Katherine – on FaceTime because she’s in Byron and I’m in Sydney #YayTechnology – I felt at ease, safe and very connected with her energy and beliefs.

After our consult I felt like I potentially could figure out what was wrong with me, and for the first time – maybe ever – I had a person who believed in my symptoms, who believed my pain and wanted to help me.

The Test:

Fast forward a few weeks, and I did a stool-test. It’s very easy and I did it in the comfort of my own home. Basically the lab, in which Katherine had booked in my stool test at, sent me a home-kit and it all goes through the mail (don’t worry, it’s not that gross) – 3 weeks later you have your test-results back.

Now, I’m not at the liberty to be able to do extended blood-tests and more tests purely because I just can’t afford the money-aspect of it. The stool-test itself was already $390AUD, however, truly all the money worth (and more!).

I received a comprehensive analysis from the stool-test that showed a multitude of things like; whether I had parasites, candida or yeast (negative), overgrowth of certain bacterias (positive), remnants of food in my stool (positive), poor digestion (positive), not producing stomach-acid (positive), re-cycling of hormones (massively positive!) and much more.

By looking at these results, we could now actually target the problems within my gut and body.

For the first time in 14 years, I felt relieved. Relieved that it wasn’t only on my head that I was “sick”. Relieved that someone believed in me (Katherine), relieved that I potentially could be pain-free and live a free life. I balled my eyes out most of that day. It was tears of happiness though.

So, how do I heal my body?

Well, I’m glad you asked.

Katherine and myself both wholeheartedly believe in ‘Food is Medicine’ and want to treat my body that way. Antibiotics, and conventional medicine played a large role as to why I’m even like this in the first place, so the thought of having to go back to that isn’t appealing to me what.so.ever.

Because of the different overgrowth of bacteria in my gut and how they literally feed of certain types of foods – even healthy foods – I’m having to be on a bit of a restricted diet for the next 6-8 weeks.

The restricted diet means:

• No Starchy Vegetables (carrot, sweet potato, potato, peas, corn, beetroot, pumpkin, parsnip etc.)
• No Grains (bread, rice, barley, oatmeal, millet, pasta, crackers etc.)
• No Fructose (basically all fruits, honey, cane sugar, pastries, lollies etc.)
• No Dairy
• No Gluten

What CAN I eat:

• Loads of vegetables, especially those that are bitter as they’ll help produce more stomach acid for me (radish, endive, rocket, watercress, cauliflower, broccoli, brussels sprouts, cabbage, kale etc.)
• Protein (fish, seafood, lamb, chicken, red meat, eggs – although I’ll mainly keep it at fish, seafood & eggs as I’m not a fan of red meat & chicken much)
• Extremely limited Fruits (I can have a handful of berries here and there but very limited – blueberries, blackberries, raspberries)
• Sweets (chia seed pudding with nut-milks)
• Extremely limited grains (I can have about 1/2 cup of quinoa every 2nd day if I really need to)

Supplements I’m on:

• Probiotics
• Glutagenics (heal, seal & repair the gut)
• Enzymes (tablet after every meal to help with digestion)
• Calcium-D-Glucarate (to decrease the enzyme beta glucaronidase from my gut that re-activates oestrogen.)
• Collagen, Ashwagandha & Mucuna Pruriens (I’ve added these myself)

I’ve slowly eased into this diet last week, and I had my 1st day yesterday on this diet fully & wholeheartedly committed and last night; well, I had so much energy I couldn’t sleep (mindblown)

Katherine has mentioned that my tummy might get really bloated or it might not, but it’s a potential as the good and bad bacteria have a bit of a fight in my stomach whilst we basically starve out the bad bacteria that was previously being fed by the starch, grains, fructose etc.

***DISCLAIMER: I wan’t to reassure you that there is nothing wrong with grains, fructose and starchy vegetables if your body is thriving on them. I would like to re-introduce some of these items once my gut is hopefully healed and back to normal. That is my hope and wish for myself, to live a life fully free from being ruled by food, but I also want to feel the very best me and heal, hence why this diet is currently necessary for me.

Thank you for following my journey. I’ll continue to share my learnings & how I’m feeling,
what progress or set-backs I might have, as I go along the way.

Also, you can see more about Katherine here.

Love your GUTS, Caroline xx 

The post My New Gut Health Journey – Part 1. appeared first on Caroline Høgh Groth.

But, just because I don’t drink milk or have dairy anymore, doesn’t mean I don’t still want to have my cup of tea with a dash of “milk’, my ‘sometimes’ cappuccino or a delicious smoothie that’s more dense & nutritious than just making it with filtered or coconut water..

Enter; ALMOND MILK. Now, almond milk definitely is far from a new kid on the block, in fact it’s been around for years on end – however, it’s only really come into ‘fashion’ over the last five years or so, when the world seemed to shift into a ‘health-gear’ with an added focus on ‘what the heck’ we actually put into our bodies, and the direct effect it has on our health.

Have you felt this shift as well? I certainly have.

Not only are we focusing more on what we put into our bodies, but we’re also focusing on how the things we eat & drink have been produced, where it’s from and the values the food or drink company hold.

So, for myself, I’ve completely switched over to nut & plant-based milks to keep my tummy, mind and body happy. And I’m thriving on them instead of cows milk. I’ve been using Almond Breeze for years because it’s super easy to pick up when I’m at the supermarket, is always priced at an everyday low price, has four varieties to choose from, tastes great and my body agrees with it.

What are the benefits of almond milk?

Well, there’s a whole lot, but I’ll bullet-point a few for your below that has been scientifically proven:

• Low in sugar; just make sure you choose the ‘unsweetened’ versions (Almond Breeze Unsweetened
  and Almond Breeze Unsweetened Vanilla is delicious!)
• High in Vitamin E: Vitamin E is a powerful antioxidant that combats inflammation and stress in the body, and in just a cup of almond milk, you can get up to 30-50% of your daily Vitamin E intake. Vitamin E has also been found to be incredibly beneficial for brain health & optimised brain function
• Naturally Lactose-Free: making it perfect for those who are lactose-intolerant.
• Vegan: it’s completely vegan and suitable for vegetarians and vegans to incorporate into their diets.
• Low in calories: if you are watching your weight or trying to loose a bit of weight, almond milk is a great option, as it’s low in calories compared to cow’s milk. One cup of almond milk normally only contains 60 calories as oppose to more than double in cow’s milk.
• Low in carbs: which means, if you’re after a stabile blood-sugar, this is your guy. Because of its low GI, your body will use the carbs as energy so the sugars aren’t stored as fat.
• It contains good fats; if you’re following somewhat of a keto-diet or looking to incorporate more healthy fats into your diet, then almond milk is a great choice, serving up around 3 grams of good fats per serve.

There are many more reasons and valid studies shown as to why almond milk is a great addition to anyone’s diet, especially if you’re wanting to focus more on your health and wellbeing.

Still confused as to how you can incorporate almond milk into your diet? I’ll give you some examples below:

How to incorporate almond milk:

• Use it like you’d use regular milk
• In your coffee or tea
• Mix it in smoothies
• Make it into an ice-cream
• Use it in soups, curries, stews or sauces
• Use it in your baking and raw treats
• Drink it straight up (I love the Almond Breeze Chocolate Milk as a treat)

Check out my recipe section where there are quite a few recipes incorporating almond milk so you can get started :)

As always, please let me know in the comments if you create any of my recipes or have any questions at all.

Love, Caroline xx

The post The Benefits of Drinking Almond Milk.. appeared first on Caroline Høgh Groth.

I think we all, somehow, deep-down inside, wish for a super-pill we could take just once, and we’d forever be healthy, happy, strong and fit and never have to worry about a thing ever again.. Sad case is; I don’t think that even exists.

But, what does exist, is an array of wonderful and amazing supplements that you can easily add to your diet, which can help you become a better and healthier version of yourself in more ways than one.

Finding the right supplements doesn’t have to be hard or lengthy – we are so lucky there are so many alternatives and brands out there these days, that we can almost always find something that will help us with any of the problems we’re facing, health-wise.

I’ve personally trialled a fair few, and I wanted to share with you which I currently have on rotation, that my body is really loving.

I love incorporating these supplements into my everyday-life, because they all help me in one way or another. Whether it’s to help stabilise my hormones, settle my reflex, help build up my gut-lining, increase my libido, or help to build more muscle-mass, they all serve a purpose in my life.

Read on to find out about a few of my favourites..

LOVE de-stress + sexiness from My Tribe Type:

I’ve become so obsessed with adaptogens since Amanda from My Tribe Type fully introduced me to them.

Adaptogens are non-toxic plants that are known for helping the body resist stressors of all kinds, whether physical, chemical or biological. These herbs and roots have been used for centuries in Chinese and Ayurvedic healing traditions, but they’re having a renaissance today. Each one claims to do something a little different, but on the whole, adaptogens help your body handle stress. They’re meant to bring us back to the middle.

With this blend, adaptogenic plants and supporting functional spice can aid stress support, sexiness, hormone balancing and antioxidant support, because it’s all about self love.

I have this 3-4 times a week, in the morning or evening before bed.

High Strength Magnesium Powder from Swisse:

With working out and training a lot, also comes some muscle and joint pain.

I’m the type of person who loves, loves, loves to work out every day, and I work out 6 days/week most weeks. Which doesn’t leave me much time to restitute.

This is where my good friend Magnesium comes in. I’m a huge fan of magnesium – both in oral form, but also as external absorbtion through the skin for targeted areas of muscle and joint pain.

I take magnesium every night before bed which both helps me sleep better & deeper, but it also supports healthy muscle function and help maintain nervous system health.

Glow Inner Beauty Powder from The Beauty Chef:

I know I’ve raved about this product before, but it continues to be a constant resident in my fridge.. I mention it’s stored in in my fridge, because that’s where it belongs after opening, otherwise the living cultures and bacteria in the product might be affected.

Just as the word says; it actually helps make your skin GLOW. No joke.

It contains 24 Certified Organic, bio-fermented and probiotic superfoods, for good gut health and healthy, glowing skin.

I love all of The Beauty Chef’s supplements, as they sit very well with my tummy and is super gentle on the gut.

I have this every morning when I rise.

The Happy Bean from My Tribe Type:

Another one from My Tribe Type, but I genuinely am so in love with these blends and I’ve found them to work incredibly well.

I have a very sensitive tummy, as you may know, and my hormones very quickly ‘go everywhere’, but this baby has really helped me get a ‘spring in my step’ on the days I’ve been felling a bit anxious and nervous.

Mucuna Pruriens (velvet bean) are called the happy bean because they contain significant amounts of L-Dopa the precursor to dopamine. They are known to lift mood and support a healthy nervous system, energy production and muscle growth. It is also known for revitalising sexiness and the reproductive hormones. It assists clear thinking and is a great pick me up at 3pm when you’re feeling that slump coming on.

Gut Relief from Nutrition Care:

I’ve only recently started taking this (few days), but it has already had an enormous impact on my heartburn and acid reflux that I deal with on a daily basis.

I used to take the same Gastrointestinal Tract Supplement for over a year, and my reflux started coming back. A naturopath told me that it’s good to rotate and try different products as your internal system gets too used to the same type of supplements day in and day out and in the end; it doesn’t have the same or wanted effect as it had in the beginning.

I can definitely say, that I already felt a change in my reflux and heartburn after just one day on this.

It targets indigestion, gastric reflux, enteritis, gastritis and much more. Try it if you’re having trouble with any of these or bloat, and feel stomach-discomfort more often than not.

Super Elixir Greens from WelleCo:

Hardly a newbie on the block or in my life – I’ve continuously kept this green elixir in my kitchen for well over 1,5 years now.

Formulated by nutritional doctors using 45 premium wholefood ingredients, this is your all-in-one daily green superfood powder for nourishment from the inside out. Also, WelleCo uses plant-based ingredients for this elixir which makes it even more so appealing to continue to incorporate into your diet.

And, incorporating it into your diet is actually easy. I find this green elixir doesn’t need to be disguised by flavours or smoothies – it tastes perfectly fine simply mixed with water.

You can read my trial I did on it last year, right here.

Hope you can find some inspiration to incorporate some supplements into your lifestyle.

I’d love to hear which supplements you’re taking?

Please leave your suggestions in the comment-field below.

Caroline xx

The post THE SUPPLEMENTS THAT ARE CURRENTLY HELPING ME STAY HEALTHY, HEAPPY & STRONG. appeared first on Caroline Høgh Groth.