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.

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.

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.

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.

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, Anna xx 

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

With quite a lot of you asking for what I eat, what I train or how I spend my days, I thought I’d write a little about what my days have been like for the past month, and how it’s usually like for the time of Spring. Where the days are longer, sunnier, warmer and a lot happier ;)

Early Morning:

The post A DAY IN THE LIFE OF ME – SPRING EDITION. appeared first on Anna Høgh Groth.

Why do we snack? Well, sometimes we snack just for the fun of it or simply because we’re bored. Today, I’m not talking about those snacks, but about those healthy snacks we can have to keep hunger at bay and keep our concentration up throughout the day that will benefit us in the long run.

Why SHOULD we be snacking? There’s a lot of different opinions on this subject – some believe it’s bad for you and some believe it’s a key component to maintaining a healthy weight and overall body.

I personally believe in snacking – when I’m hungry. It’s almost like mindfulness – sit down and analyse whether you’re truly hungry or if you’re just bored, picky, craving sugar or what other reason you can come up with despite hunger.

If I don’t snack when I’m slightly hungry, there’s a 99% chance I’ll later on eat twice the amount of dinner than what I would’ve done had I only had a snack when I was hungry. You follow me?

Still with me? Great, let’s dive into the wondrous world of snack ideas – on the go and at home.

On the Go-Go Snacks:

We will all be there at some point; running around all day; meetings, picking up kids, from work to the gym, breakfast on the run.. We can sometime find ourselves in countless situations where we can’t sit down for a meal, so sometimes we need a snack to keep us going until we can get home to cook a nutritious plate of food.

Even better; if you know you have a busy day ahead, make sure you create your own pre-made snacks from home – food we create ourselves from whole food sources will always be better because they’re fresh!

Here are a few ideas for snacking on the go:

• Popcorn (without salt)
• Handful of raw nut-mix
• Piece of fresh fruit (apple, banana, pear, persimmon, plum, nectarine)
• Muesli-bar (I like: Peg Bars, The Daily Bar, Kez’s Choc Mud Bars)
• Vegetable chips (make sure they’re cooked in a good oil instead of vegetable oil)
• Freshly-squeezed vegetable juice
• Green smoothie (my fave GREEN LASSI here)

How do I choose a healthy snack bar?

Look for the following guidelines in the nutrition information panel:

• Calories — 100-150 calories per bar
• Sugar — 5-10 grams per bar, or less than 10 grams per 100 grams
• Fibre — more than three grams per serve
• Sodium/salt — less than 120mg per 100 grams
• Protein –10 grams per 100 grams
• Saturated fat — less than two grams per 100 grams

Prepped or at home snacks:

• Healthy Bounty Bars
• Rice or Corn Things with Creamy Guacamole
• Vegetable sticks (cucumber, capsicum, carrot, celery) with Hemp Hummus
• Vegan Coconut Tapioca Pudding
• Hemp Superfood Protein Balls
• Chia Seed Pudding With Fresh Fruit & Greek Yoghurt 
• Homemade Smoothie
• Small slice of Pumpkin, Potato & Zucchini Frittata
• Cut fresh fruit with nut-butter & cinnamon
• Can of sustainably-caught tuna with Fine Fettle Flats
• Hardboiled egg
• Steamed Broccoli, Snow Peas & Zucchini with lemon juice & S&P
• Edamame beans with a pinch of salt & chilli flakes

I hope you feel better “equipped” to tackle the snack-world now that I’ve listed a few suggestions for you.

All of the above are healthy snacks but with everything; moderation is the key.

Have a snack that you love? I’d love to hear it – let me know in the comments below.

Anna xx

The post Lacking on Snacking..? Here are some ideas.. appeared first on Anna Høgh Groth.

Breakfast means exactly what the word describes: break(ing) the fast. As our bodies have been fasting and been in ketosis (fat-burning stage) since we ate our last bite for dinner, we are about to pull it out of that state and fuel it up with energy for a long day ahead.

We eat breakfast for numerous reasons:

1. Glucose is the body’s energy source. It is broken down and absorbed from the carbohydrates you eat. In the morning, after you have gone without food for as long as 12 hours, your glycogen stores are low. Glycogen is the glucose that has been stored in your muscle tissue and liver where it is released slowly overnight to keep your blood sugar levels stable. Eating breakfast restores your glycogen stores and boosts your energy levels, as well as your metabolism for the day.
2. Breakfast provides a significant proportion of the day’s total nutrient intake and offers the opportunity to eat foods fortified with nutrients such as folate, iron, B vitamins and fibre.
   Essential vitamins, minerals and other nutrients can only be gained from food, so even though your body can usually find enough energy to make it to the next meal, you still need to top up your vitamin and mineral levels to maintain health and vitality.
3. Researchers have found that, on average, people who eat breakfast are lower in weight than those who don’t. That could be because eating foods with protein and fibre in the morning, keeps your appetite in check for the rest of the day, without the bingeing and snacking carelessly.
   When you eat breakfast, you’re telling your body that there are plenty of calories to be had for the day. When you skip breakfast, the message your body gets is that it needs to conserve, rather than burn any incoming calories.
4. When you’re hungry, not only do you feel the physical effects, such as stomach discomfort, headaches or weakness, but it can have mental effects as well. Hunger affects your mood, concentration and alertness, which can be a detriment when you’re trying to tackle your to-do list. Eating a healthy breakfast helps improve your concentration and focus, allowing you to stay productive through to lunch.

Enough reasons for you to start eating breakfast? Great!

So, what do you eat for breakfast? Well, getting a mix of carbohydrates, healthy fats and protein is vital for keeping, not only your tummy happy, but also your mind and mood.

Let’s start with protein. Protein is what will keep you feeling full for longer. See below for a few Protein Sources for your breakfast:

• Eggs (boiled, fried, scrambled, poached)
• Legumes (lentils, chickpeas, beans)
• Cheese (cottage cheese, goats cheese, full-fat feta)
• Fish (salmon, mackerel, trout)
• Yoghurt & Kefir
• Tofu
• Hemp Seeds
• Protein Powder

Carbohydrates:

• Wholegrains (whole grain bread, oats, root vegetables, quinoa, buckwheat)
• Vegetables (all of them – especially eat GREEN vegetables!)
• Berries & some fruits
• Nuts (almonds, pistachios, cashews, pine nuts)
• Seeds (pumpkin, flax seeds, sunflower seeds, chia seeds)

Healthy Fats:

• Fatty Fish (Salmon, Mackerel, Sardines, Herring, Trout, Kippers, Anchovies, Shrimps)
• Avocado
• Nuts & nut butters (Brazil nuts, pine nuts, almonds, walnuts, pistachios)
• Oils (hemp seed oil, coconut oil, sesame oil, flaxseed oil, walnut oil,

As you can see, some of these sources cross over meaning they both go as a carb, protein and fat source. That’s okay, just make sure you don’t pick the same from each category, so you double up everywhere

You’ll be surprised at how easy it really is to compose a healthy breakfast, if we just simply use our common sense. You with me?

Now, here’s a few suggestions as to what you could put together for a healthy breakfast that’ll fill you up in every area of the carbs, fats and protein area:

1. Steel Cut Oats Porridge with Banana & Nuts
2. Smashed Avocado on Ezekiel Bread with Poached Eggs & Tomatoes
3. Biodynamic Yoghurt with Fresh Berries, Raw Honey & Unsweetened Muesli
4. Pea, Corn & Chickpea Fritters
5. Shakshuka 
6. Vegan Spinach & Banana Oatmeal 
7. Chia Seed Pudding with Fresh Fruit & Greek Yoghurt
8. Pumpkin, Potato & Zucchini Frittata 
9. Chickpea Pancakes with Hummus & Vegetables
10. Wholegrain Toast with Fried Eggs, Sauerkraut, Vegetables & Avocado
11. Smoothies
12. Wholegrain Toast with Nut-Butter, Banana & Raw Honey

Please remember to by fresh produce and organic/farm-fresh wherever, and whenever you can..
As a society, we’ve almost been bred to believe that fresh, quality produce costs twice the amount than what we can get at the Supermarkets – this is not true. You can make some great bargains at your local farmers-markets on the weekends, and through the week you can supplement with supermarket groceries if you need to. You can also use a delivery service like Community Organics who deliver a fresh fruit & veggie box do your doorstep every week. Just make the choice – then stick to it!

A bit of inspiration from my own breakfasts to get your creative mind going.

Sprouted Bread with Scrambled Eggs, Parmesan, Greens, Avocado & Tomato.

Elixir from Orchard St. made of Raw Cacao, Salted Caramel, Ground Herbs & Coconut/Cashew Mylk

Greens with Hemp Seeds & Feta, Sauerkraut, Avocado, Fried Eggs & Gluten-free Grainy Toast.

Now, go eat your breakfast!

Love, Cx

The post What To Eat For Breakfast to Keep Energised Throughout The Day appeared first on Anna Høgh Groth.

Well, fast forward 4 weeks and, yep – I’m still standing. And not even just standing, I’m thriving more than when I was on the coffee-bandwagon – a band-wagon that nearly half the population (46%) of Australia is on – for better or worse.

Now, I’m not saying that coffee is bad for you, or in anyway unhealthy – unless you load it up with creamer and white sugar in teaspoons – actually, coffee is and can be a very healthy, hot drink – what it comes down to is how you take it (straight?), but more importantly, how your body reacts to it – something that a lot of people fail to notice.

Which leads me to the point; Why did I stop drinking coffee?

I’ve had a very sensitive gut for many many years. Genes, illness, eating disorders, poor eating, too strict eating – you name it – it’s all contributed to the very sensitive stomach I deal with today.

One of the problems (for me) with a very sensitive gut, is that I get incredibly bad reflux or heartburn. It’s so bad, that if I do a downward-dog and open my mouth, chances are, that the stomach-acid will be coming up and straight out of my mouth. Sorry for the visuals, however, I want you to understand how much a sensitive & ruined gut can wreck havoc on your life.. Not to mention the pain it causes.

My poorly-functioning gut also shows up like bad skin (breakouts and dullness), poor sleeping patterns, a lack of energy, depressive mood-patterns, dry body-skin, thin and fine hair, non-clear eyes and much more.

Basically, your entire body-operating system takes place in the stomach and gut, and if that is not well, functioning and thriving, then it will not absorb the nutrients you’re feeding it, meaning it won’t be sending out all the good vitamins, carbs, proteins and other building-blocks it needs, in order for you to look and feel as great as you’re suppose to.

So, what’s this got to do with coffee?

As I mentioned to begin with; coffee isn’t bad for you. BUT, if you have a sensitive gut like me, then it could very well be your enemy.

I’ll tell you why:

1. GERD: If you suffer from gastroesophageal reflux disease (GERD), it’s a good idea to avoid coffee as it stimulates the secretion of gastric acid, which can bring on the heart burn even if you don’t have a bad case of GERD. And if you do? It’s going to be much worse!
2. STOMACH ACID: Caffeine stimulates the stomach cells to release more hydrochloric acid, which can, at times, aid digestion, but regular coffee drinking, especially in the morning on an empty stomach, reduces the amount of stomach acid available for digestion later on.
   The main bacteria responsible for ulcers, prefers highly acidic environments. Combine this with the way coffee weakens the protective barrier of the stomach – the mucosal layer — and the risk of damage and ulcers increases.
3. GLUTEN: Coffee is like gluten, at least that’s what our bodies might think. If you have gluten sensitivity, then you should approach coffee with caution.
   Turns out, coffee is one of the most common cross-reactive foods. In other words, the body can mistaken coffee proteins for gluten. And that means, just like it would produce antibodies to attack gluten (thereby causing inflammation) it might do the same with coffee.
4. INFLAMMATION: Regular coffee consumption – more than half a cup a day – has been shown to increase circulating white blood cells and key inflammatory cytokines. So, when you regularly drink coffee you end up with inflammation-causing cells spreading throughout your body. That leads to chronic systemic inflammation, albeit low. But even at low levels, more inflammation is what you want to avoid if you have a sensitive gut.
5. FOOD ROTTING: Coffee’s known to encourage the stomach to release its contents into the small intestine before complete digestion has occurred. Food that doesn’t get fully digested often ends up sitting and rotting in the gut. This creates a toxic environment ideal for ‘bad’ bacteria to spread in the intestines, damages the intestinal wall, and leads to inflammation and an immune response to enzymes in the coffee.

Just remember, these things may not resonate with you, if you are the ‘lucky’ owner of a strong, healthy gut. But if you don’t, then keep reading on..

How did I do it?

Well, to be honest; there’s not really any tips, tricks or magical advice – I just went cold turkey. Part of me also wanted to prove (to myself), that it was simply just a habit having 2-3 cups of coffee a day. Don’t get me wrong; I LOVE COFFEE! And I love enjoying it whilst I work, sipping on it on a rainy day etc.. But it became a security and habit-blanket that was doing more damage than good.

The first 3 days are definitely the worst ones. I will have to be honest; I didn’t feel like I got those withdrawal-symptoms that a lot of people talk about. Rather, it was ‘hand’-withdrawals from not having that cup to grab after, however I quickly substituted it with tea & raw honey for sweetness – and now, more than ever, I’m obsessed with tea and will have 3-4 cups a day (if not more!).

After one week, I found it really easy to continue going. I wasn’t missing it, especially as I’d substituted my coffee-drinking habit with tea, which is actually helping my water-intake and soothing my tummy instead.

The hardest part was getting my regular coffee-spot (Cali Press) to understand I was OFF coffee after they kept asking ‘So, just your regular coffee, Anna?’ every day for a week (hah!) – they helped strengthen my NO-bone in my body

After 4 weeks off coffee I can genuinely say, my gut and stomach is so much happier.

In just those 4 weeks I have noticed a huge increase in:

• Far fewer days with reflux
• Less bloating and upset stomach
• Better and deeper sleep
• Less fatigue and tiredness – I have high energy into the early evening
• Better & more regular bowel-movements
• Better and clearer skin – my skin is glowing.
• My eyes are white, clear and not itchy.
• My mood has improved, and I don’t have as many mood-swings and depressive moments.

For me; these gains far outweighs drinking coffee – not only by my body feels, but also how I can now operate without feeling like I have an addiction running my life.

What do I drink instead?

• TEA, TEA, TEA! I’m now a huuuuge fan of tea. Pash has introduced me to Earl Grey which I’m obsessesing over with raw honey and a dash of almond or coconut milk.
• Also, peppermint and chamomile tea’s are calming for your tummy and nervous-system – too much stress can cause your stomach to flare up and get upset.
• I also have Turmeric Latte’s which are anti-inflammatory and healing for the gut (do half plant or nut-based milk with water).
• Water with Chlorophyll (I use one from Swisse) but you can get one from your local health-shop – it helps to detox your liver and keeping your insides alkaline. 

I’ll probably still have a coffee on a Sunday or one every-other week, just out of pure enjoyment, but my stomach will be able to process that far better, than the non-stop, mindless coffee-drinking on a daily basis.

So, maybe ask yourself; is it time to ditch the coffee-drinking because it’s purely a habit or could you even cut down on it? It’s food for thought, and you could be healing yourself further, if you have stomach-problems like myself. Or even just challenge yourself and your mind by quitting coffee, even if it’s just for a week or two.

Please, keep in mind that I’m not a health professional and this advice is purely from what I’ve tested on my own body – everyone is different and whilst some may work on my body, it may work differently on yours.

Anna x

The post Why I Gave Up Drinking Coffee For Good. appeared first on Anna Høgh Groth.

And you know what else is a YES?! Same-sex marriage in Australia as of today. Today was a DAMN good day for humankind!

I’ve been a bit slack with my recipe creations (I’m so sorry, as I know you love the simplicity of what I normally create), but for a little while I lost my creative mojo, but now I’m back again. And I promise I won’t go away again. Well, at least for now – expect to see a lot more fun, easy and healthy recipes coming up in the next little while.

For today, I’ve created a pink pitaya protein bowl for you all. Pink pitaya is also known as ‘dragonfruit’, and is rich in Vitamin C, Antioxidants, good fatty acids and B Vitamins as well as carotene and protein. Superfood? I think, YES!

Have this bowl for breakfast or even just have it as a drink (without the toppings) for an in-between-meal snack. It works both ways. If you want to keep it lighter, leave out the protein.

If you’re wondering where to get the Pink Pitaya from? This Organic one is from THR1VE which you can order with their home-delivery meals.

Ingredients:

– 1/2 cup frozen berries
– 1 small mango
– 1/2 ripe banana + 1/2 to decorate
– 1 serving of pink pitaya
– 1 cup coconut milk
– 1 tbsp pistachios + more to decorate
– 1 tbsp goji berries+ more to decorate
– Handful of ice-cubes
– Strawberries to decorate
– Blueberries to decorate

Method:

– Add all ingredients to a blender
– Blend at high speed for 10 seconds
– Add ice-cubes and blend for another 10 seconds
– Pour into a bowl and decorate with fruits, nuts and seeds or put it in a air-tights jar and bring it with you as a snack. Keep it refrigerated and cold.

Let me know if you create it at home and what you think?

Would also love to hear which type of recipes you’d want me to create?

ENJOY!

Anna xx

The post Pink Pitaya Protein Bowl appeared first on Anna Høgh Groth.