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 Anna 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 Anna Høgh Groth.

Growing up with my older sister, I always felt like I was the child there was always ‘trouble’ with. Not in the sense of acting out or being a rebel, because I was (almost) an A+ student, but I always seemed to feel everything so deeply and spend a lot of time considering and going over things in my head – day in and day out.

Back then (in the 90’s) it was a lot more tabu to talk about mental health issues and, really, it wasn’t a topic that anyone really knew much about from the small town I grew up in or maybe even wanted to talk about.

My parents truly did their best with what they knew how to. But parts of me felt that as much as I ever tried to explain my pain and sorrow, neither of them really truly ever understood how it felt to be me. Little Anna on the outside, but with a pain twice as big as herself on the inside. I don’t blame them – being emotionally equipped and developed enough to deal with what I went through for years on end, surely isn’t an easy task.

When I got into my teenage-years it felt like I escaped my inner demons, thoughts and feelings for a few years. But they were only substituted with drinking, smoking, partying and searching for love in guys. Not your ideal scenario, but I was also a teenager coming into adulthood – well, in all honesty, I had to grow up when I was 8 pretty quickly to deal with a divorce and many other things that I won’t dive into because it’ll be too lengthy – so I was almost ‘excused’ to behave out a little bit, and I don’t think my parents ever questioned that too much.

Albeit, one time when I’d been partying into the morning and I was visiting my mum (I’d moved to Copenhagen by this point), she looked me in the eyes and said; “are you on drugs?” One thing that I never ever got into that was drugs. Thank God.

But partying and drinking had become a way of numbing my pain and myself to no existence. Whilst studying, trying to build a career, buying an apartment and being an adult – all at the age of 18 years old. I was drowning and I was drowning fast.

You see, what you don’t know from the above is that I was in a very non-serving relationship a few years before this. This along with a multitude of other family things and my mental health issues of depression got me to a point where I din’t want to live any longer.. And so, sadly, one day I decided that I didn’t when I was just 16 years old. And I’ll never forget that day or those following months. Luckily, I’m still here – and thanks for my mum and doctors I got another chance at life.

I’m skipping over the above because it doesn’t deserve more time or words than that. I don’t regret what I did back then, because I can stand outside of my own body now and look back at that poor little girl and still feel the pain she was in. I understand why she did the way she did. Because she didn’t feel like she had any other choice to escape it all. But, now I know that I do.

The above story is definitely part as to why I had my first ‘run-in’ with my true self. The reason why I moved to Australia in the first place. To me, Australia signified freedom and a new start to life. A place where I could potentially finally find and be myself without having to apologise to anyone for being who I was and to actually get a go at doing ‘life’ for the first time ever.

So, with 25 kg’s of luggage I set off towards the other side of the world, and for the first time in my life, it felt like I was heading in the right direction. Australia gave me hope and I for once felt truly alive. 

… I’m sorry I can’t give you the fairytale ending we all grow up to be taught and believe in, because that’s not how my life unfolded..

Australia is my home and I love it dearly. I’ve found my place in this physical world of where I want to grow roots (but never to deep to still stay free), but my almost 9 years here have been far from easy.

However, what moving to Australia catapulted me onto was my spiritual path and slowly wakening up to connecting with my true self.

I was diagnosed with depression when I was only 14 years old. I was put on anti-depressants when I was 16 years old. My entire life I’ve tried to numb myself from the calling that I have inside of me, but I never knew how to deal with. I will never discount the word Depression because feelings turned into emotions can become all-consuming and our ego will run with it til our days end, if we let it..

But, what I think us people who has or who still suffer from ‘depression’ is, are simply put ‘Ultra Fine Tuned Souls’ having a human experience in which the soul has taken residence in a physical shell where it’s still fighting the human ego from ruling instead of it’s natural born state of peace, love and joy.

I know wholeheartedly that I will always be a sensitive, all-consuming soul that feels everything so very deeply. What is up to me is whether I will let that work for me or against me – but the choice is completely up to myself.

When I take steps towards living a clean life full of fresh, organic produce, free-range animal products, natural supplements, little alcohol, self-care, exercise.. – I create a clear path of connection to my true self. It becomes untainted and strong and life becomes a little easier to deal with. It becomes less overwhelming and much more manageable – day by day.

I choose to show up every day, even though there are many days where I don’t feel like it. Trust me, my ego can always find an excuse to not get out of bed, to not train, to not eat healthy, to not be loving, to not be accepting.. And the list goes on.

But my practice, our practice, is to choose to continue to go against those thoughts and emotions, and choose to show up for ourselves every single day, so that we can continue to take steps towards finding true freedom within.

Anna xx

The post Mental Health Awareness Day – My Personal Story Through Light & Dark. appeared first on Anna 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.

Anna xx

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

The mushrooms I’m talking about, are those of the safe kind & well-studied – also known as Medicinal Mushrooms.

These mushrooms are a special group of mushrooms which have incredible healing qualities. Out of an estimated 5.1 million species of mushroom, 270 species are classified as having medicinal qualities.

Medicinal mushrooms aren’t just another superfood fad, their use extend way back to the Han Dynasty in China. From the performance-enhancing cordyceps to immunity-boosting chaga, each medicinal mushroom brings a unique combination of healing compounds unlike anything else found on earth that can have an incredible beneficial impact on your health.

Personally, I’ve gone in and out with trialling mushrooms over the last few years. I especially incorporate many more when I’m in LA, simply because I feel that quality-mushrooms are easier to buy, as opposed to in Australia, however, that said, a few brands in Australia are really starting to add to the market. I’ll outline those later, so that you can check them out if you’re interested in incorporating ‘shrooms’ into your everyday health-diet.

While much attention in recent years has focused on various immunological and anti-cancer properties of certain mushrooms, they also offer other potentially important health benefits, including antioxidants, anti-hypertensive and cholesterol-lowering properties, liver protection, as well as anti-inflammatory, anti-diabetic, anti-viral and anti-microbial properties.

If you’ve been using adaptogens, you can sort of compare mushrooms to this.

So, to make this as underwhelming as possible, as I know a new area quickly can take overhand, below is a brief description of the most popular medicinal mushrooms & their benefits:

Lion’s Mane:

Feeling a little foggy or slow? Lion’s mane is most often studied for its benefits on cognitive functions, with new studies pointing to its powerful abilities when used by people who have Parkinson’s and Alzheimer’s disease. But it’s also great for gut health! Consuming Lion’s mane regularly can help support digestive health and the circulatory system.

Lion’s Mane can help with:

• Mental Clarity
• Brain Fog
• Concentration
• Promotes Digestion
• Protects GI-tract against environmental toxins

Shiitake:

These mushrooms are particularly good for the heart. Shiitakes contain compounds that inhibit the absorption and production of cholesterol in the liver. These nifty shrooms also contain phytonutrients, which aid in preventing plaque buildup and, as shown in a rat study, maintain healthy blood pressure and circulation.

Shiitake can help with;

• Boosting Immune System
• Cardiovascular System
• Lowering Cholesterol
• Heart Health
• Blood Pressure & Circulation
• Liver Function
• Antioxidant Defences

Reishi:

In Ancient Chinese medicine Reishi is referred to as the “spirit herb”, known for its ability to improve mind, body and spirit. Reishi is also known as the mushroom of long life. The Reishi mushroom contains several bioactive compounds. These compounds include specific polysaccharides, with triterpene being one of the active polysaccharide compounds of Reishi mushroom. It possesses potent anti-inflammatory, anti-tumorigenic and hypolipidemic properties. Triterpenes from Reishi are associated with cancer cell death as well. Reishi is also associated with toning the blood, reducing phlegm, eradicating coughing and wheezing, strengthening the visceral organs, and promoting restful sleep.

Reishi can help with:

• Boost Digestion
• Boost Immune Function
• Calming, Restful Sleep
• Reduce Anxiety, Depression & Paranoia
• Increase Oxygenation of Cells

Chaga:

Chaga has been used by traditional cultures for its health benefits, for hundreds of years.

This mushroom presents as a hardened, blackened, crusty formation, with the appearance of a bursting tumor on the trunk of a birch tree. Chaga’s most important components, betulinic acid and melano-glucan complexes are derived from the bark of the birch trees the fungus grows on. Chaga is traditionally used as a tea and has been shown to prevent and treat cancer, support the immune system, is anti-viral and reduces inflammation. For those of you that want to fight disease and continue to look and feel young (yes please!) this mushroom is for you

Chaga can help with:

• Mental Health
• Boosting Energy
• Detoxification
• Regulating Blood Sugar
• Strengthening the Heart
• Boost Digestion
• Works as a probiotic
• Immunity

Cordyceps:

Cordyceps fight free radicals (compounds that cause damage to cells and DNA in the body), infection and inflammation. They also help with fighting stress and fatigue. They’re great for those of us with a busy lifestyle – if you workout regularly or are always on the go and maybe feeling a little worn out, cordyceps is for you.

The main health benefit from cordyceps is increased energy because they help to deliver oxygen to the body at a cellular level. Due to their ability to increase metabolic efficiency, many athletes utilise cordyceps for increased efficiency of energy metabolism.

Cordyceps can help with:

• Boosting Energy
• Low Libido
• Anti-Fatigue
• Kidney Function Improvement
• Adrenal Health
• Immune Defence
• Increased Oxygen to Cells

Turkey Tail:

Turkey tail mushroom is best known to stimulate immune function and reduce inflammation. It has a long history of use in Asia among practitioners of traditional Chinese medicine, who used formulations of turkey tail to promote general health, strength and longevity.

It’s been used as early as the 15th century during the Ming Dynasty in China. The Japanese, who reference it as kawaritake or “cloud mushrooms” due to an image of swirling clouds, have been well aware of the benefits of this super, power-filled mushroom, with researchers noting its health benefits, particularly in boosting the immune system. In fact, the cloud-like image symbolises “longevity and health, spiritual attunement and infinity” to these Asian cultures.

Turkey tail is high in the protein-bound polysaccharides PSK and PSP, which is thought to explain its ability to elevate both surface and core immunity against dangerous pathogens

Turkey Tail can help with:

• Prevent & Treat Common Cold & Flu
• May help combat cancer (consult with your Specialist)
• Boosting Qi (chi)
• Supports Bone Health
• Improves Gut Health
• Stress Management
• Liver Function

It’s easy to incorporate these mushrooms into your diet. They normally come in powder or liquid form – don’t worry, you won’t be chewing on a mushroom as per say :)

I like to have mine throughout the day, usually in warm tonics like coffee or a hot cacao, because it’s another way to also help me to sit down and take a ‘breather’. You can even add them in smoothies, on your cereal, in your porridge, soups, stews or sprinkle on salads. The ideas are endless.

Below are some brands for you to check-out if you’re wanting to try medicinal mushrooms:

• Lifecykel
• Superfeast
• Orchard Street
• Shoku Iku
• Four Sigmatic

Hope you’ll love incorporating medicinal mushrooms as much as I do

Anna xx

The post The Healing Power of Medicinal Mushrooms appeared first on Anna Høgh Groth.

I’m here to change your perception and judgment of the humble brussels sprouts and if you’re already a brussels lover? Well, then I might even make you fall even harder and deeper in love with them with this recipe.

I’ve got to let you in on the secret to getting crispy brussels sprouts in a matter of minutes though – it’s all thanks to the new Ninja Foodi which is literally a comprehensive ‘kitchen-system’ that includes the multiple cooking functions like; grilling, steaming, baking, roasting, pressure cooking, air frying and slow cooking up to 70% faster than traditional methods, without losing the integrity of your favourite flavour-filled dishes.

And although Ninja did contact me to try this new compact kitchen machine out, initially I was sceptic, but I can genuinely say I’ve fallen head over heels with the ease, efficacy and taste that this machine brings to my meals. I’m especially looking forward to using it for winter to cook soups, casseroles and stews that are hearty and warm – especially gut-friendly ones, as cooked vegetables and cooked meats are a must if you’re dealing with a poor digestion (raw food is simply too hard on it) – to come home to after a long day out.

The smart thing about the Ninja Foodi is that it has several functions as described above. But, the other really clever things is that you can cook a whole meal in one go. This is a super smart thing for anyone who doesn’t have extensive time to spend in the kitchen or maybe just don’t want to? It truly does seal in the flavour and moisture like nothing else, and the salmon fillet I cooked with this recipe (below) is one of the most moist fillets I’ve ever tasted.

The one thing I’ve also come to discover is this; the manual is a little overwhelming in the beginning because there are so many different functions and uses to this machine (hence why it’s so comprehensive), but once you actually just start playing around with it, you’ll quickly realise it’s really darn hard to mess it up, even if you try to be really ‘fancy’ and make an inventive meal, it just somehow works. Even Pash can figure out how to operate it and cook when I’m not home to ‘put the bacon on the table’, and it takes only a few minutes to clean with soap & warm water.

I wanted to showcase a recipe that’s in season, because I believe it’s so important to eat what’s seasonally fresh and available to us – both for our bodies but also for the environment around us as it has far less impact on it that way.

In Australia, its’ Brussels Sprouts season currently and they’re super duper cheap – I’m talking a kilo for $5-$7. The same goes for broccoli and then simply adding a (skin off) fillet of salmon to the pot and you have yourself a healthy, gut-friendly and easy meal that can be prepared by anyone.

Ingredients:

• 1 piece of skin-off salmon fillet
• 150 grams of brussels sprouts (stems removed, halved)
• 4 florets of broccoli
• 1/4 avocado
• 1 tsp toasted sesame oil
• 1 tsp flaxseed oil
• 2 cups of water
• 1/2 lemon
• Hemp Seeds
• Pepitas

Directions:

1. Pre-heat your Ninja Foodi on air-crisping mode for 2-3 minutes.
2. Add the brussels sprouts to a bowl and lightly coat in a little toasted sesame oil & salt and pepper.
3. Add them to the AIR FRYING basket, and set the Air Crisper Setting to 15 minutes.
4. After 7 minutes, toss the brussels sprouts in the air frying basket, and create a little ‘hole’ in the middle.
5. Add the salmon fillet (with salt & pepper) in between the brussels sprouts and keep air-crisping for another 7-8 minutes.
6. Add 2 cups of water to the POT and add the AIR-FRYING basket.
7. Add your broccoli & put on the steaming-lid. Keep the vent open.
8. Hit steam & leave it for about 5 minutes so it’s lightly steamed, but still with a slight crunch to the bite.
9. Arrange all on a plate, and add avocado, 1/2 lemon, hemp seeds & pepitas, drizzle with flaxseed oil.

With Mother’s Day Coming Up, This Is The PERFECT Gift.

Use The Discount Code

GROTHFOODI

to receive $60 off RRP + Free Delivery x

CLICK HERE

The post The Crispiest & Gut Friendly Brussels Sprouts You’ll Ever Taste – Ready in 15! appeared first on Anna 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, Anna xx

The post How To Apply Intuitive Eating To Your Life. appeared first on Anna 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.

Anna xx

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

Everything in your body is linked, and your gut has a huge influence on your health. I think we’ve established this already?

If you are new to following me, then you might not know that I’ve been dealing with poor health and, gut-health in particular, for about 14 years. I’m now on the road to recovery and continuing to unveil & discover more as to why I’ve been feeling & acting a certain way for years, due to the destroyed natural flora in my microbiome by doing much more testing and working together with dedicated gut-health specialists.

You can read more about that here..

The Brain-Gut Connection:

Your gut is not only responsible for the breakdown and absorption of food, but everything, really. Incredibly, your gut has neural tissue and neurotransmitters in the gut-lining-walls, that make and release hormones such as serotonin (happy hormone). Your gut microbiome is just as fascinating: the colony of bacteria cells that live in your colon actually outnumber the entirety of your human cells by 10 times.

Your gut and brain communicate in two main ways:

• Through the vagus nerve – it’s the longest nerve in your body, extending from skull to your stomach. The vagus nerve is communicates both sensory information and movement commands. As it lines such a large section of your body, the vagus nerve has many functions, including the stimulation of the muscles in your heart to make it beat. But the vagus nerve also stimulates the movement of your gut in order to digest food.
  Your gut also uses the vagus nerve to send information up to your brain. The brainstem of the vagus nerve interacts with your hypothalamus and limbic system which then controls the regulation of your emotions. This is why there are studies done on anxiety & depression being higher in people with gut-health issues.

• Through hormones. Your gut microbiome also has a say in triggering the release of hormones or producing them. The bacteria can communicate with your nervous system, and certain types affect your production of serotonin. By reducing your serotonin levels, the gut bacteria can interfere with your sleep. Your brain and your guts can enter a vicious circle when it comes to sleep, as poor sleep can have a bad effect on your gut health.

As you can see, the gut-brain-sleep connection goes both ways. If you have a few days of bad sleep it will ultimately start to impact your gut-health and, if continuous, spread to your overall health. Likewise, if you’re dealing with poor gut-health you might find that your sleep is lacking as well. This can be the start of a never-ending cycle that will only continue to worsen unless you become aware of it and take action.

How to improve your gut-health & sleep:

1. Eat foods that support a healthy microbiome & aids in the production of melatonin (the hormone that helps us fall asleep:

What to eat: Walnuts & almonds, green leafy vegetables, fish & seafood, variety of good fats, bone broth, Vitamin D supplement
What to avoid: refined sugars, caffeine, dark chocolate (because of the caffeine), heavy & greasy food, alcohol.

In order for us to produce melatonin, we have to produce serotonin which is an important building-block in melatonin itself. And as we’ve learnt, serotonin is the ‘feel-good’ hormone that is also produced in the gut. It’s all linked.

2. Regulate your circadian rhythm:

As humans, we work on an internal body-clock. This clock or righteously, Circadian Rhythm, is what determines our sleep, wake-up times, when we eat and even our cognitive skills (memory, orientation, attention etc.).

Interestingly, research is now beginning to show that our microbiome has a cycle of its own, which is generally synced up with our circadian rhythms. Disruptions in our own rhythm, in turn, affect the rhythm of our microbiome. This can impact the balance of our microbial friends and cause gut disturbances.

What to do:

– Shut off your TV & Phone at least an hour before bed. The light from the screen of your computer, tablet or phone is blue spectrum light, and it’s particularly dangerous because it tells the brain to stop producing melatonin.

– Create a peaceful bedroom where you can relax and rewind. Keep phones out of the bedroom if you’re one of those who have a hard time letting it go, and sleep with only light blinds so that the sun can naturally wake you up as it rises.

– Use the help of lavender – either fresh or as an aromatic oil – to make you feel relaxed. Or have a warm tonic of some relaxing Ashwaghanda or Holy Basil (adaptogens) to help you de-stress before bedtime. Chamomile-tea will do the trick too.

3. Relax your stressed brain & gut:

Chances are you’re a bit of a stress-head, but then again, who isn’t in this day & age we live in? It’s sometimes hard to get it all done, and as emotional beings, we take a lot of stresses home with us.

What to do:

– Have a magnesium bath & use magnesium gel to help you relax. Magnesium is absorbed much more efficiently through the skin than taking it orally, so combining a magnesium bath + a magnesium spray afterward on your gut can really do wonders for a good sleep.

– Write down your worries & concerns and then leave them in your diary. Ask yourself; will this really matter if I don’t deal with it right now? Alternatively ask yourself; will this really matter or have an impact on me in 1, 3, 5 years time? We tend to get too caught up in the moment, so take a breath and realise that (most) things aren’t as important as we make them out to be in our heads.

– Go for a light walk around the block after dinner. It can really help your mind to connect with nature but it will also help your digestion to move a bit around before bed-time. If we eat too much and our digestion is a bit sluggish, sleeping with an overfull tummy won’t help our sleep. So, if you can, walk barefoot around the block, and give yourself time to breathe.

– Have an evening-meditation, breathing exercise or stretch. Sitting in stillness and/or stretching your body lightly before bedtime can help reduce stress and bring your heart-rate down enormously. Incorporating a few yin-poses before bedtime can even help signal to your brain that it’s time to hit the ZzZz-button.

Happy Snoozing xx

The post Why Sleep & Gut-Health Impacts Each Other + Tips To Improve Both. appeared first on Anna 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, Anna xx

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