You may WANT it (for the taste) but the body does NOT require it for survival, or health.

We are NOT against animal products (after the GRP).  We do NOT believe in diets… we believe in HEALTH.

So first, let’s look at what nutrients meat provides. Here is the average nutrient composition (per 100g) of lean grass-fed beef, lamb, mutton or veal…

100g… Protein – 23g (all 9 essential amino acids), Fibre – 0g, Prebiotics – 0g, Omega 3’s – 45mg, Omega 6’s – 55mg, Fat – 3g, Saturated fat  – 1.2- 3.4g, Cholesterol – 55mg, B1/Thiamine – 0.16mg, B2/Riboflavin – 0.21mg, B3/Niacin – 10mg, B5/Pantothenic acid – 1mg, B6/Pyridoxine – 0.8mg, B12/Cobalamin – 2mcg, Vitamin A – 6mcg, Vitamin E – 0.4mg, Sodium – 60mg, Potassium – 350mg, Calcium – 6mg, Iron – 2mg, Zinc – 3mg, Magnesium – 28mg, Phosphorous – 220mg, Copper – 0.20mg, Selenium – 15mcg.

Just for comparison sake… to demonstrate you do not need meat for its nutrients, here is a comparison to LENTILS…

½ cup (100g)… Protein – 24g (all 9 essential amino acids), Fibre – 11g, Prebiotics – 13g, Resistant starch – 3.25g Omega 3’s – 240mg, Omega 6’s – 0.6mg, Fat – 3g, Saturated fat  – 0, Cholesterol – 0mg, B1/Thiamine – 0.87mg, B2/Riboflavin – 0.21mg, B3/Niacin – 2.6mg, B5/Pantothenic acid – 0.64mg, B6/Pyridoxine – 0.54mg, B9/Folate – 479mg B12/Cobalamin – 0mcg, Vitamin A – 2mcg, Vitamin E – 0.49mg, Sodium – 6mg, Potassium – 350mg, Calcium – 35mg, Iron – 6.5mg, Zinc – 3.3mg, Magnesium – 47mg, Phosphorous – 281mg, Copper – 0.20mg, Selenium – 6mcg PLUS Potassium – 677mg, Vitamin C – 4.5mg, Vitamin K – 5mcg and minor components of phytochemicals, such as flavonoid antioxidants.

It is important for you to understand that animal products are DEVOID of prebiotics and fibre, the KEY elements NEEDED for a healthy and robust Gut Microbiome.

Let’s take a look at closer look at animal products…

Processed meats… are classified as Group 1, carcinogenic to humans. That means there is evidence it causes cancer.

“Therefore, excessive consumption of processed meat can lead to intestinal dysbiosis and a high risk of CRC carcinogenesis by promoting the multiplication of NOC-producing bacteria”

Red meat… (Pork, Beef, Lamb) – is classified as Group 2A, probably carcinogenic to humans. Excessive consumption of red and/or processed meat has been associated with a higher risk of developing colorectal cancer. This is thought to be associated with the temperature cooking of meat which contributes to the formation of mutagenic compounds, the Heme iron that forms N-nitroso compounds and lipid peroxidation products in the digestive tract and the saturated fats. “Many of the products formed are genotoxic and can cause DNA damage and initiate carcinogenesis of colorectal cancer”. “Indeed, excessive consumption of red meat has a significant impact on the composition and function of the gut microbiota”. The risk of Colorectal (Bowel/Colon) cancer [CRC] was found to be…“increased by 16% for an additional 50 g/day of red and processed meat consumption and by 22% if consumption increased to 100 g/day. Rectal and colon cancers related deaths are estimated to be in 60% and 71.5% respectively in 2035, , making CRC a worldwide public health concern.”

“High intake of red meat may result in more absorption of haem iron, greater oxidative stress, and potential for DNA damage. The evidence that red meats and processed meats are a cause of colorectal cancer is convincing”

“Replacing total red meat with nuts and legumes, and dairy foods was each associated with a lower risk of T2D. Red meats intake was most strongly” (T2D = Type 2 Diabetes)

“Of major concern, as well, is the increasing incidence of cases and deaths in youth CRC pathophysiology is associated with multiple risk factors including diet, diabetes, obesity, lifestyle, genes, and specific diseases, such as Crohn’s disease, ulcerative colitis, and dysbiosis”

“Remarkably, the profiling of the gut microbiota communities with various diets in this investigation showed that administration of red meat diet for 8 weeks caused a reshaping of the intestinal bacteria composition towards an unhealthier microbial community. The red meat diet changed fecal microbiota content significantly by enriching harmful bacteria and/or depleting the beneficial ones”

“It has revealed that fiber and vegetable rich diets and physical activity may contribute to reduced incidences of many diseases. However, the consumptions of red and processed meat or alcoholic beverages are related to elevated incidences of many diseases, such as colon cancer, inflammatory bowel disease and cardiovascular disease”

“People who eat the most meat are also likely to eat the fewest fruits, vegetables, whole grains, and dietary fiber. Those foods and nutrients are able to modify the gastrointestinal microbiota, the commensal bacteria that plays in increasingly recognized role in human metabolism and maintenance of health”

And it’s NOT just the meat itself but what animals are being fed. A report put out by Meat and Livestock Australia stated they were looking into utilizing 'Molasses' in greater amounts (they are already using it they just want to use it more). It is used as an 'additive' to feed to cattle and "mask unpalatable feed elements" and to bring down the current cost of feed (Barley, Maize, Wheat) as Molasses is significantly cheaper. However, because of its thickness, Molasses is mixed with a chemical 'surfactant' to make it flow better and mix with feed. The reasoning by the meat industry to do such a thing is...

"Higher inclusion rates of molasses into rations may assist significant sectors of the feedlot industry financially, aiding long-term prosperity, and possibly underpinning an expanded industry".

We understand that it is a ‘business’ and it must be profitable, however it is important for you to understand what you are eating and the effects on your health.

Hormonal growth promotants are commonly used in pasture production systems to increase weight gain and reduce age of turnoff for cows, sheep etc. It is done to improve profit. Poor animals are now consuming more and more ‘processed foods’ – what do you think this does to their health? And if you’re eating THAT meat… your health? And again, NO fibre!

“Daily weight gain can be increased by 10-30%, feed conversion efficiency by 5-15% and carcase leanness by 5-8%. This can represent an economic benefit of $30-80 per head over untreated animals”

While indicated as ‘safe’ for the consumer (you)… you decide…

"Hormones from HGPs are released into the animal’s tissue from a pellet implanted under the skin in the animal’s ear. Pellets may be of two types—compressed or silicon rubber. Most HGPs products are compressed pellet implants. They are made in the same way as pharmaceutical tablets by compressing the ingredients (hormone in this case) with a carrier matrix. Hormone is released as the carrier matrix dissolves when exposed to body fluids. Cholesterol is now generally used as the matrix in HGPs as it is less soluble than the lactose previously used and so slows the rate of hormone release"  

Chemical compounds used in HGP implants in Australia are: Oestrogen (oestradiol-17ß, oestradiol benzoate), Zeranol, a xenobiotic non-steroid belonging to a class of compounds known as b-resorcylic lactones, Testosterone (testosterone propionate), Trenbolone acetate (TBA) – a synthetic androgen and Progesterone. Then there is the inclusion of chemicals and antibiotics given to animals that influence the health of our Microbiome…

“It’s also likely that preservatives and other chemicals in our food, as well as the antibiotics and chemicals that we feed our livestock, influence our microbiota”, says Salzman and, “All of these things probably have an impact on our colonization.”

CHICKEN... the belief that it is a ‘healthier’ choice is misguided. Chicken, even without the skin, is high in saturated fat and can raise cholesterol. Even organic chicken can be contaminated with harmful (faecal) bacteria. Research shows that they often harbor bacteria that is resistant to antibiotics. While each country is different in their ‘rules’ around feeding, America’s Food and Drug Administration [FDA] admitted that chickens are fed with arsenic, a highly poisonous chemical, as it assists with quicker weight gain and less feeding and boosts the pink colouring when raw. What are the ‘rules’ in your country? With the high turnover of chicken (approx. 50 million a day around the world) you know the sheer volume of production must have some drawbacks to the health of the chicken.

EGGS... Observational studies show inconclusive results – due to study designs – regarding the relationship between egg consumption and dietary cholesterol. If you decide to eat eggs, from time to time (post GRP), just realise you do NOT NEED it, for the protein or any other nutrient as they are all available in plants. What you need to focus on when it comes time to eat an egg is… What did the chicken eat? Was it grains, supplements, grass? ALSO… How was IT treated? Where was IT raised? Is it hormone free? Antibiotic free? Raised in a Biodynamic and/or Organic environment?

Research shows that…

“Eggs of the hens that foraged grasses had 23% more vitamin E than eggs of hens that foraged clover. Compared to eggs of the caged hens, pastured hens' eggs had twice as much vitamin E and long-chain omega-3 fats, 2.5-fold more total omega-3 fatty acids, and less than half the ratio of omega-6:omega-3 fatty acids. Vitamin A concentration was 38% higher in the pastured hens' eggs than in the caged hens' eggs, but total vitamin A per egg did not differ”

“A study comparing egg yolk n-3 fatty acids from pasture-raised to caged hens found that yolks from pasture-raised hens had 4.5 times more alpha-linolenic acid (ALA) and 2 times more eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) than yolks from caged hens”

DAIRY... Which includes Milk, Butter, Cream, Milk Kefir, Sour Cream, Yoghurt, Ice-cream, Custard, Milk Chocolate, Cheese (soft and hard) and Whey powder.

It is important for you to ascertain WHAT Steroids and Hormones were given to livestock? Often this is required to stimulate growth and promote milk production (Recombinant Bovine Growth Hormone - rBGH). Labels of 'no added hormones' can be misleading as it does not consider Hormone Growth Promotants (HGP) used with natural occurring hormones. The same applies for pigs, sheep and chickens. A 2015 Study... Hormones in Dairy Foods and Their Impact on Public Health - A Narrative Review Article ... stated that… “in recent years hormones used in dairy products have a possible impact on human health including the role of some estrogens and insulin-like growth factor-1 in initiation and the provoking of breast, prostate and endometrial tumours”. It indicated that the presence of steroid hormones in dairy products could be counted as an important risk factor for various cancers in humans.  

Also, the feeding practices of dairy cows are generally the same as cows bred for meat. The high use of grains, molasses etc. Not to mention the use of antibiotics, anti-bacterial agents, anti-microbials and anti-fungals used on cows due to mastitis or infection.

While dairy is high in saturated fat as part of a healthy - wide variety whole food plant predominant eating style - it may have some health benefits. But beware… as it is hard to have just a ‘little’ bit of cheese as the Casein proteins, found in dairy, create an opioid peptide called ‘Casomorphin’, that when broken down with digestion, produce a feeling of euphoria which makes you want more – especially CHEESE which has a higher concentration of casein.

Also what’s important to look at is what OTHER ingredients are added to milk, butter, cheese etc.? And what is the sodium (salt) content? Cheeses like Haloumi & Feta have a whopping 1500mg of sodium per 100g (your day’s entire maximum allowed sodium intake) and Parmesan has 2600mg of sodium per 100g (almost double your day’s entire maximum allowed sodium intake). Other cheeses such as Camembert, Cheddar and Greek Style cheeses are approx. 600mg of sodium per 100g.

More and more research is emerging about Dairy and its role in both Health And Disease. A Japanese 2023 study showed… “Although the present study was an analysis of cross-sectional data of Japanese community-dwelling older adults, the results suggest that cheese intake is inversely associated with lower cognitive function even after adjusting for multiple confounding factors. In the future, a large-scale longitudinal analysis is needed to elucidate the causal relationship.”

Another study indicated… “in which older women with mild cognitive impairment consumed mature cheese for 3 months, and they reported a significant increase in brain-derived neurotrophic factor but no significant change in mini-mental state examination”

...There is a long way to go with research, and there are conflicting results from studies showing a detrimental effect through to a ‘some’ benefits effects…. “The results of analyses of the association between dairy product intake and cognitive function obtained via observational and/or intervention studies differ among studies.”

If you decide to drink milk, eat cheese, butter, yoghurt, kefir etc, from time to time (post GRP), just realise you do NOT NEED it, for the protein or any other nutrient as they are all available in plants. What you need to focus on when it comes time to having ‘dairy’ products is… What did the cow, sheep, goat eat? Was it grains, supplements, grass? ALSO… How was IT treated? Where was IT raised? Is it hormone free? Antibiotic free? Raised in a Biodynamic and/or Organic environment?

Studies indicate that organic milk (used for butter, cheese, yoghurt, kefir etc) … “Firstly, organic milk had a higher proportion of PUFA and n-3 FA, and this effect of farming system remained significant even after accounting for some potentially confounding management and nutritional factors in the analyses”

“Milk FA (fatty acid) composition is affected by farming system, with organic milk consistently having a higher proportion of PUFA (polyunsaturated fatty acids) and n-3 FA (omega 3), as well as a lower n-6:n-3 ratio”

FISH, SEAFOOD... Once thought of as the ‘healthier’ alternative to meat, chicken etc. unfortunately this is no longer the case. Please read on…

FOOD source…One of the biggest Atlantic Salmon Wild Fishery in Tasmania feed their fish the following… Wheat, soya derivatives, corn gluten, vegetable oils, meat and chicken meal, blood meal, poultry oil, fish meal, fish oil, trimmings from other fish species, vitamins and minerals. They are also given ‘astaxanthin’ which is used as a pigment to give Salmon its pinkish colour. In addition, antibiotics are routinely used if fish get infections or illnesses. According to Australia New Zealand Food Standards Code the Maximum Residue Limits of Antibiotics is 0.2 mg/kg. So, you are having a dose of second hand antibiotics every time you have a piece of farmed fish.

MICROPLASTICS... The incidence of microplastics in fish is startlingly high. A study where stool samples of people from eight countries were analysed and found every one contained microplastics – and in some cases – there were 20 microplastic particles per 10g of human faeces.  

“Polychlorinated biphenyls (PCBs), organic compounds previously used in plasticisers, adhesives, paints, and various oils, do not readily degrade. They are soluble in fat rather than water and thus accumulate in carnivorous fish such as Salmon and can be absorbed by people who eat these types of fish.”

Then there is the DISPOSAL OF UNUSED MEDICATIONS...  “The number of individuals who dispose of any unused medication in their possession by simply putting it into their everyday waste and sending it to landfill is eye watering. Many of these landfills leak their liquid waste directly into the ocean (or the water table): pharmaceuticals flushed down the toilet and sent to sewage treatment plants have the same fate. Combine this with the number of pharmaceutical companies and hospitals that are disposing of their excess medications incorrectly, and what you are left with is a truly global problem. These problems are not only restricted to the incorrect disposal of human pharmaceuticals… “veterinary pharmaceuticals and pharmaceuticals that are added to animal feeding operations also have routes back into the ocean during their disposal.”

Nuclear pollution – Japan, Fuku-shima, March 2011…  “More than 80 percent of the radioactivity from the damaged reactors ended up in the Pacific — far more than reached the ocean from Chernobyl or Three Mile Island"

Of this, a small fraction is currently on the seafloor — the rest was swept up by the Kuroshio current, a western Pacific version of the Gulfstream.  In 2015 they detected radioactive contamination from Fukushima along the coast near British Columbia and California. Further to this... the Fukushima plant is  considering the release of more than a million tonnes of water from the wrecked Fukushima nuclear plant - a move that has sparked anger among local fishing communities and countries in the region. This water will  still contain tritium, a naturally occurring radioactive form of hydrogen that is technically difficult to separate from water. Tritium has a radioactive half-life of 12.32 years. Tritiated water has a biological half-life in the human body of 7 to 14 days.  The effect and half-life on fish has yet to be investigated.

And then there are discarded pharmaceutical drugs in our oceans…

“Endless studies have identified trace pharmaceutical drugs in just about every body of water that’s nearby or used by humans. In addition to antidepressants, studies have found waters are contaminated with antibiotics, blood thinners, heart medications (ACE inhibitors, calcium-channel blockers, digoxin), hormones (estrogen, progesterone, testosterone) and even opioid painkillers.”

OIL SPILLS... Crude oil contains Polycyclic aromatic hydrocarbons (PAHs), known carcinogens and developmental toxicants that accumulate in marine animals. Crabs, lobsters (crayfish), prawns (shrimp), krill, mussels and oysters are especially likely to be contaminated because of reduced rates of biological clearance. In 2010, the BP oil spill contaminated one of the most productive fisheries in America. In 2011, off the coast of New Zealand 350 metric tons of heavy fuel oil spilled into the ocean. In 2018, of the French island of Corsica, two ships collided and left an oil spill stretching 4km long and several hundred metres wide. The fall-out from these types of spills (and there are more) last for decades in our oceans and contaminate fish.

This information is provided for you to make an informed choice POST GRP. Animal products are NOT used on the GRP because they do not provide any benefit to your Microbiome (Fibre/Prebiotics) AND every single macronutrient that is found in animal products (incl. fish) is available in plants. Except B12, Saturated fat and Cholesterol!!

POST GRP, if you decide to eat animal products, we want you to consider the following.  It is a choice only you can make however it is CRUCIAL that you put your FOOD DETECTIVE hat on and establish... is the answer – YES OR NO – to the following questions...

• Was it fed predominantly grains, instead of natural fresh grass (i.e. pulling it out of the soil)? (Not applicable to Marine life).

• Was that ground (with natural fresh grass) free from pesticides?

• Were preservatives/additives/emulsifiers added to its food? E.g. Molasses, Taste improvers? Chemicals? etc.

• Was it fed unnatural food e.g. Farmed fish being fed chicken pellets? etc.

• Was it fed ‘supplements’? If so, what were they?

• Were its living conditions unnatural and/or inhumane?

• Was it living in polluted, or exposed to unnatural, conditions?

• Did the soil it roamed, and fed on, contain pesticides/chemicals?

• Was it chemically or hormonally induced to grow quickly?

• Was it given ANY hormones?

• Did it receive antibiotic treatment?

• Was it exposed to ‘artificial’ treatments – unnatural interventions – to keep it healthy?

• Post-slaughter, was it processed to lengthen its shelf life, or heighten its visual appeal?

If you answered YES… Then you are damaging your Gut Microbiome and YOUR health.

If you answered NO… Then IF you wish to eat animal products then you should limit to a serving size of 50-80g, once or twice a week, and not let it reduce the amount of fibre on your plate.

*If you’re planning on eating exclusively whole food plant-based, or predominantly whole food plant-based, long term, then a yearly blood test for Total and Active B12 levels is needed to ascertain the dosing for a sublingual B12 supplementation.

One of the biggest MYTHS is to limit your intake of FRUIT because of the (perceived) ‘SUGAR’ or ‘FRUCTOSE’. You hear the word ‘fructose’ and ‘sugar’ and immediately think “OMG SUGAR!”  

Your mind takes you to the dangers of Sugar (and weight gain)… But avoiding FRUIT is a BIG mistake. You see, there are different types of fructose. One that is processed, One that is natural.

Herein, we're talking about FRESH fruit (NOT dried fruit).

Hearing ‘fructose’ scares people but the fructose in fresh fruit is NOT the one relating to weight-gain and obesity. High Fructose Corn Syrup [HFCS], predominantly used in soft drinks, sweetened beverages and processed foods is the ‘culprit’ in weight-gain and obesity as it has been shown to bypass the satiety (fullness) signal in the hypothalamus and thus lead to further consumption of food and drink. However it is NOT the sole cause for weight-gain and obesity, that is multi-causative.

It is ‘processed fructose’ that leads to conditions such as weight gain, obesity, metabolic syndrome, Type 2 Diabetes, Liver fibrosis (damage) etc…“The daily intake of industrial, NOT fruit fructose is a risk factor for metabolic alterations”.

During the GRP, you are asked to eat 2 pieces of fruit a day. In addition, there will be recipes that have fresh or frozen fruit in it. All of these are going to build a strong and healthy Gut Microbiome - so IT flourishes and YOU flourish.

This fruit actually reduces weight and LOWERS the risk of Diabetes, as it is loaded with fibre, antioxidants, phytonutrients etc.

In a 2013 study with over 187.000 participants over 20 years showed that…“Greater consumption of specific whole fruits, particularly blueberries, grapes, and apples, is significantly associated with a lower risk of type 2 diabetes, whereas greater consumption of fruit juice is associated with a higher risk”.

Whole fruit, along with whole vegetables, are right up there as being the most nutrient dense foods on the planet packed with antioxidants, phytonutrients, vitamins, minerals and all-important FIBRE which acts as the main food source for your beneficial gut bacteria. Healthy Gut Microbiome = Healthy YOU

Think about this… maybe this is you?

You drink a glass of wine, have a daily milky coffee, eat a muffin, eat some chocolate at times… BUT avoid ‘fruit’ because you think the ‘sugar’ is going to make you put on weight. Can you see how CRAZY this is!! 

People who consume fruit actually LOSE weight. A Harvard report stated that just one-fifth of an apple a day reduced the risk of obesity by up to 14%.

Another study covering a cohort of people from five European countries revealed that increasing fruit intake (whole fruit) by as little as 100g per day was associated with weight loss. And if that’s not convincing enough… a 2011 study found that when the group of individuals ate fruit and reduced ‘added sugars’ they lost 4kg (9lb) more than the group who ate less fruit and sugar. A major 2016 review showed that eating fruit was associated with less obesity and weight loss.

A 2018 study in the Nutrition Journal showed that a diet high in fruits and vegetables can reduce the risk of metabolic diseases such as high cholesterol, high blood pressure, diabetes, obesity – by increasing the diversity of the Gut Microbiota.

What was interesting about the study is that it also showed a significant decrease in LBP – this is lipopolysaccharide binding protein. Lipopolysaccharides are secreted from Pathogenic bacteria. So, eating fruit correlates to a reduction of Pathogenic bacteria!

Also, a diet high in fruit and vegetables significantly reduced interleukin-6 (IL-6) - a pro-inflammatory. IL-6 is triggered to release into circulation when we are stressed (cortisol release) so eating a diet rich in fruit and vegetables helps to constantly lower this. Fat cells (adipocytes) produce IL-6. The anti-inflammatory effects of eating a diet rich in fruit and veggies reduces fat cells (helps you to lose weight) that further reduces pro-inflammatory IL-6.

*Dried Fruit has had the water removed so it essentially becomes a 'sugar-concentrate' therefore is high in sugar (both glucose and fructose). For example, one FRESH apple has a natural-sugar content of approx. 12g however, just a handful of dried apple pieces has a sugar content of 32g which is almost 3 times as much!!  Also, because dried fruit is so moreish you can tend to eat large amounts, which can result in excess sugar consumption. This is why dried fruit is avoided during the GRP on its own.

Regarding the Nightshade Family of vegetables… the majority of studies of the relationship to inflammatory conditions (mostly Rheumatoid Arthritis) were published prior to the 1990’s. It was largely ‘anecdotal’ evidence, that is, ‘results based on personal accounts rather than facts or research’. Because of this ‘anecdotal’ evidence nightshade vegetables earned a bad reputation for causing inflammation in the body.

Recent research suggests that the nutrition content of nightshades may actually help with inflammatory markers. A 2010 study published in the Journal of Nutrition showed that the participants levels of CRP (C-Reactive Protein), an inflammatory marker, were 57% lower in the group that consumed the Purple Potato for 6-weeks.  It’s hypothesized...."carotenoids and anthocyanins from pigmented potatoes may have an effect on decreasing oxidative stress and inflammation". However, more research is needed. And to be honest looking at the scientific research it is difficult to draw a conclusion either way.

A Statement from the Arthritis Foundation… “Tomatoes, potatoes, eggplants and peppers contain the chemical solanine, which some blame for arthritis pain. No research backs this claim. Veggies are good for overall health. But no harm in eliminating these foods for a bit and adding back to see if you’re allergic.”

Reducing sugars, natural or added, may result in withdrawal symptoms such as headaches, extreme fatigue, extreme sugar cravings and crankiness. The reason is that sugar lights up the same part of the brain that Cocaine does, so a reduction in sugar can result in ‘drug-like withdrawal’ symptoms. Also pathogenic bacteria will drive you to 'crave' these sugars as it is what helps them grow! Stay strong and follow these tips...

• ESTABLISH FIRST, are you hydrated? Drink 2 glasses of water, wait 10-mins then re-assess.

• EAT any of the snacks on your current week's plan. This is NOT a diet, there are no calorie restrictions.

• AFTER having had all your snacks, and still craving something sweet, have some Banana Ice-Cream. Raspberry flavour is good as it is naturally sweet.

What's important is that you don't keep eating just ONE TYPE of snack. The GRP has been specifically designed to feed diverse types of beneficial bacteria.

To learn about different types of sugars (natural and added) and how they affect your Gut Microbiome click HERE to play a GRP Podcast about sugar.

Firstly, I suppose you’re wondering… “HOW do I identify an emulsifier, additive or preservative?”

It is either an ingredient on the label that you can’t understand, a number (202, 1442 etc), a number with an ‘E’ in front of it (E476, E407), it is referred to as a ‘flavour’ or ‘colour’, or a gum, oil or salt.

Emulsifiers and Additives (Sweeteners, Colours, Flavours etc) are used in processed foods to either create a ‘specific’ texture (that consumers like), to create a certain taste or colour or prevent foods foods from separating or going off.

While food industrialisation has protected humanity from infectious diseases, the secondary effect of these ‘ingredients’ have a net impact on the incidence of non-communicable diseases. Research shows that many of the ‘allowed’ emulsifiers, additives and preservatives (mostly salt) affect the microbial composition to a point where the Gut Microbiome becomes similar to those seen in individuals with either inflammatory bowel disease or obesity.

These Emulsifiers, Additives and Preservative not only contribute to microbial dysbiosis but exacerbate it… driving inflammation and adverse metabolic changes.

To listen to the GRP Podcast about how Preservatives (incl. Salt), Additives and Emulsifiers can affect the health of your Gut Microbiome, click HERE 

The health effects of various forms of fasting have been studied for decades - and known for centuries. Intermittent fasting can be quite safe for normal healthy individuals and can lead to “some beneficial changes in some inflammatory markers, as well as metabolic measurements”.

Research shows that intermittent fasting decreases levels of pro-inflammatory metabolites and can increase circulating levels of vitamin B12 and folate, which have been previously found to be beneficial in supporting the immune system against viral infection. It has been shown that fasting can decrease immunosenescence, extend life expectancy, reduce markers of oxidative stress and inflammation, and improve lung function, as well as to alleviate or reverse autoimmune disorders.

Intermittent fasting has been shown to positively modulate the composition of gut microbiota and thus through this modulation, activate brown adipose tissue and ameliorate obesity. In addition, fasting reduces LDL (bad cholesterol) and triglyceride levels while increasing HDL (good cholesterol) levels. It also enhances cardiovascular health, regulates blood pressure and enhances renal activity.

Intermittent fasting can also induce autophagy i.e. when a cell has has sufficient nutrients, autophagy degrades damaged components in the cell. Basically it is when the body operates a 'big clean' to get rid of damaged cells and eliminate toxins. This time is also used to create new healthy cells. It is a crucial part of 'being healthy' as all these old damaged cells clog the body up and oxidized particles act like 'rust' for the body. When we 'clog up' and 'rust' we age quicker and are more at risk for cancer and other age-related diseases.

You may be thinking... "Oh dear, I need to start this NOW!!!"... But STOP - as this is NOT a good idea WHILE doing the GRP ... for a number of reasons...

• Studies observed that while it increases microbial diversity it does not improve numbers. And we want microbial numbers, microbial diversity. microbial evenness and microbial function!!

• You certainly want to get rid of toxins, but this can't be done without a healthy liver, and a healthy liver relies on a healthy gut. The gut and the liver are anatomically and physiologically connected through the 'gut–liver axis'.

• To create a NEW 'healthy' cell it relies on a number of elements such as macromolecules, like complex carbohydrates, proteins, and fats. Also, micronutrients e.g. phosphorus, calcium, sodium, potassium and more. So you need a healthy diet FIRST to create super healthy NEW cells that are then ready to replace old damaged cells. No point replacing damaged cells with munted cells right?

• Calorie restriction + hormone imbalances = more issues. Hormones need to be balanced first before embarking on intermittent fasting.

• You want a 'healthy gut' first and reduce pathogens as fasting has shown to increase inflammatory-associated gut microbes such as Enterobacteria in the initial stages. You do NOT want an increase in pathogens!! This is ONE of the reasons we get you to eat 5 times a day!!!

While intermittent fasting can be highly beneficial, do NOT undertake if you are…Pregnant or breastfeeding, if you have hypoglycaemia, if you suffer from a chronic disease, if you have an eating disorder, if you are a BMI of <19.5.

POST GRP… one of the best ways to Intermittent fast is….

• Start by doing just ONE day a week. Choose a day that suits you.

• Have a light dinner the night before e.g. a salad or a smoothie and finish by 7/8pm at the latest (make a double batch so you have lunch ready for the next day).

• The next day - when you wake - drink your lemon blend, water, and/or herbal teas UNTIL you ‘break your fast’ 16-hrs later i.e. 11am (if you finished dinner at 7pm) or 12pm (if you finished dinner at 8pm).

• Ensure your 11am/12pm meal is LIGHT e.g., salad or smoothie (leftovers from night before).

• That evening resume eating as usual for the remainder of the week.

• Repeat the ABOVE sequence just ONCE a week for one month, and after that if you wish to, you can increase to 2 non-consecutive days each week e.g. Tuesday and Friday. Or choose the days that work best for you. 

This is the MOST doable, and effective, method as you’re already not eating while sleeping nor are you expending energy, which allows the body to undergo the process of autophagy.

This is the NUMBER ONE question I get asked by GRP’ers, attendees at my talks, on talk-back radio etc.

We have been led to believe, through marketing, that animal products are the only and/or superior source of protein and that plants are either devoid of, are low in, or is an inferior source of protein.  

That is NOT the case. Let’s take a look how PROTEIN is made.

Carbon, oxygen, hydrogen and nitrates are needed to make protein.

Carbon, oxygen and hydrogen are taken in, and converted, by PLANTS through water, air and sunlight… Nitrates are taken up from the soil and these are used to build up protein.

Animals eat PLANT matter and access nutrients such as PROTEIN, glucose and (some) lipids that are locked in the plant cells.  

All animals have to get protein or amino acids through their diet.

Animals CANNOT make protein. All protein originates from plants. Animals take in amino acids (building blocks of protein) from plants to make muscle tissue.

The protein found in animal tissues is recycled plant protein. Animals get their protein from plants.

We CAN get our protein directly from plants. Fruit, vegetables, beans, legumes, nuts, seeds and grains ALL contain protein to varying degrees.

Protein is a macronutrient, and it is important to include in your diet. It’s the main building blocks of muscles, organs, skin and hair. In addition, proteins regulate your metabolism, support the immune system, plays a role in the formation of blood cells and liver detoxification.

Proteins are made up of individual Amino Acids. When you eat food, and it enters the stomach, gastric juices secreted start to break down proteins followed by the secretion of Pepsinogen when the acidity of the stomach reaches a pH of 2. Pepsinogen’s activity is directly dependent on the pH of the stomach environment. At pH values greater than 2.5, Pepsinogens (then converted to Pepsin) activity begins to decline, with incomplete degradation of proteins. So eating Protein, and the absorption of Protein, are two very different things.

Once the partially broken down protein leaves the stomach, Pancreatic Proteolytic enzymes break down proteins into free amino acids and short chain peptides with 2 to 6 amino acids. These are then transported across the intestinal wall (through a series of actions). The body takes these individual amino acids and reconnects them where necessary in the body (image at end of this section).

There are two types of amino acids:

• Non-essential amino acids: Are produced by the body. There are 11 non-essential amino acids: alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, and tyrosine.

• Essential amino acids: Your body cannot produce these. There are 9 essential amino acids, but adults only need to obtain eight of them: valine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and tryptophan. The ninth amino acid, histidine, is only essential for infants.

By mixing a variety of whole plant-based Protein sources there is absolutely no risk of missing out on any of the 20 amino acids. In fact, plants have a much more beneficial effect on our physiology, not only with Protein but with all important fibre for the Gut Microbiome.

When you eat plants you get Protein + Fibre = A super healthy Gut Microbiome and a super healthy YOU.

Unfortunately, with all the Protein hype many people are consuming too much protein and with protein being used minimally by the intestinal Microbiota, it can lead to health issues.

“Although anaerobic fermentation of fibers is the largest source of SCFAs, acetate, propionate, and butyrate can also be produced from amino acid metabolism. However, less than 1% of the large intestine microbiota uses these metabolic pathways to produce SCFAs”

Excess Protein CANNOT be stored in the body and its elimination can strain the liver and kidneys. There is mounting evidence that excess Protein consumption, especially from animal sources, is linked to certain cancers (i.e.: colon, breast, prostate, pancreas), kidney disease and even osteoporosis.

"Proteins may also be substrates for colonic microbiota, but their fermentation is usually associated with the growth of potential pathogens and the production of undesirable substances"

 AND…

"Moderately-high protein intake in the range of 1–1.2 g/kg body weight/day is generally considered one of the cornerstone nutritional measures in older individuals, for its capacity of promoting protein synthesis and preventing physical frailty. However, from a microbiota perspective, data from animal models indicate that increasing protein intake, especially of animal origin, is associated with induction of dysbiosis, depletion of bacterial taxa producing SCFA and increased production of trimethylamine N-oxide (TMAO), a marker of increased cardiovascular risk"

AND…

“results indicate that partial replacement of red and processed meats with legume products can potentially change microbiota activity and gut metabolites, suggesting a protective gut metabolic profile against colorectal cancer”

AND…

“Epidemiological studies indicate an association between intake of certain dietary protein sources and obesity. Different sources of protein such as beans, vegetables, dairy, seafood, and meat differ in amino acid composition. Further, the type and level of other factors, such as fatty acids and persistent organic pollutants (POPs) vary between dietary protein sources. All these factors can modulate the composition of the gut microbiota and may thereby influence their obesogenic properties”

AND…

“In humans aged 50–65, results from the study of Levine et al. suggest that a high protein intake may be associated with increased overall mortality. However, this was not observed if the proteins were plant derived”

AND…

“The gut microbiota may also convert components from different protein sources into compounds that may be linked to development of disease. Well-known examples are L-carnitine and phosphatidylcholine, present in red meats and egg, which can be metabolized to trimethylamine and trimethylamine oxide (TMAO). In humans, circulating TMAO levels are reported to be associated with increased risk for atherosclerosis development and recently also linked to obesity”

AND…

“Importantly, food is also the primary route of exposure to pollutants from numerous chemical classes. Actually, food contributes more than 90 % to the total current exposure of POPs, especially food of animal origin such as fish, dairy products, or meat. During the last decade increasing attention has been paid to the possible relationship between POP exposure and the current obesity epidemic. Studies have reported an association between obesity and plasma levels of certain polychlorinated biphenyls (PCBs) and pesticides”

AND…

“Proteins derived from seafood, meat, chicken (animal products) contain varying amounts of amino acids, fatty acids, and pollutants, which may interact with the gut microbiota and change the host metabolism, and further impact on obesity development”

AND…

“Different sources of dietary protein may have different effects on bone metabolism. Animal foods provide predominantly acid precursors, whereas protein in vegetable foods is accompanied by base precursors not found in animal foods. Imbalance between dietary acid and base precursors leads to a chronic net dietary acid load that may have adverse consequences on bone”

AND…

“High consumption of protein from animal origin may be unfavourable, whereas a higher vegetable protein intake may be beneficial for bone health. Our results strengthen the hypothesis that high calcium intake combined with adequate protein intake based on a high ratio of vegetable to animal protein may be protective against osteoporosis”

When you eat a diet rich in fruit, vegetables, whole grains, nuts, seeds, beans and legumes you get all the Protein you need, PLUS a multitude of macro and micro nutrients with an added boost of phytonutrients and antioxidants. Whole food plant-based proteins are pooled by the body throughout the day to form complete proteins. Studies, research and experience show that people thrive on a whole food plant-based diet without having to seek ‘animal sources’ of Protein. There is no such thing as a Protein deficiency in the Western World. However, there is a fibre and nutrient deficiency amongst many individuals!

This table provides some approximations of grams of protein available in whole plant-based foods and also listing animal protein for comparison purposes. There are a lot more but here is a snapshot…

Food, Qty and Protein (Gr)

Beef/Lamb, 100g = 25-28g

Red lentils, 100g = 25g

Green lentils, 100g = 24g

Tahini, 100g = 23g

Chicken, 100g = 22g

Cheese, 100g = 20g

Edamame, 1 cup = 18g

Sesame seeds, 100g = 18g

Fish, 100g = 18-22g

Tempeh, 100g = 13g

Tofu, 100g = 10g

Hemp seeds, 28g = 10g

Amaranth, 1 cup = 9g

Pumpkin seeds, 28g = 8g

Quinoa, 1 cup = 8g

Beans (black, pinto, kidney etc), ½ cup = 7-8g

Wild rice, 1 cup = 6.5g

Egg, 1 large = 6g

Chickpeas, ½ cup = 6g

Almonds, 28g = 6g

Cashews, 28g = 6g

Flaxseeds, 28g = 6g

Chia seeds, 28g = 6g

Buckwheat, 1 cup = 6g

Sunflower seeds, 28g = 5g

Spinach, 1 cup = 5g

Oatmeal, 100g = 5g

Mushrooms, 5 whole = 4g

Brussel sprouts, 1 cup = 4g

Avocado, 1 medium = 4g

Potato, 1 medium = 4g

Corn, ½ cup = 4g

Milk, 100ml = 3.3g

Broccoli, 1 cup = 3g

Rice, 100g = 2.2g

Blackberries/Blueberries, 1 cup = 2g

Sweet potato, 100g = 2g

Cauliflower, 100g = 1.6g

Banana, 1 medium = 1.5g

Cabbage, 100g = 1.3g

So, as you can see, there is no problem getting your Protein needs met from eating a variety of plants every day.

IMPORTANT: Focusing on a single macro-nutrient, to the exclusion of all of the other vitally important nutrients, can lead to an ‘excess or depletion’ of other nutrients which can result in troubling and serious conditions later on. This information is to put your mind at rest, so you know your Protein requirements are being met. And to learn MORE  about 'Protein'...  Why you need it, how it functions in the body, how it's made, how it's digested and more... Click HERE for a GRP Podcast about Protein.

While the Recommended Dietary Intake (RDI) of Protein depends on your age, gender and specific health requirements/conditions and physical activity here is a general guide of grams(g) per kilo (kg) of body weight required.

Children 0-6 mths = 1.43 g/kg. 7-12 mths =1.60 g/kg. 1-3 yrs. = 1.08 g/kg. 4-8 yrs. = 0.91 g/kg.
Male 9-13 yrs = 0.94 g/kg. 14-18 yrs. = 0.99 g/kg. 19-70 yrs. = 0.84 g/kg. 70+ yrs. = 1.07 g/kg.
Female 9-13 yrs. = 0.87 g/kg. 14-18 yrs. = 0.77 g/kg. 19-70 yrs. = 0.75 g/kg. 70+ yrs. = 0.94 g/kg.
Pregnancy 14-18 yrs. =1.02g/kg. 19-50 yrs. = 1.00g/kg.
Lactation 14-18 yrs. = 1.1g/kg. 19-50 yrs. = 1.1g/kg.
Sports Nutrition: Female 19-70 yrs = 1.2-1.5 g/kg.

A myth that has been circulating for years is that ONLY dairy can supply you with the Calcium you need… That is NOT the case.

While we are not against ‘dairy’ … whole food plant-based eating will provide you with ALL the calcium you require.

Furthermore, it is 100% bioavailable compared to the Calcium in dairy which is 30-40% bioavailable. For example: One cup of milk = approx. 290mg of Calcium however, only approx. 96mg is absorbed.

Compare this to the chart (end of this section) and you will see that just 2tbsp. of Tahini = 126mg Calcium or 50g Oatmeal = 100mg of Calcium.

But nevertheless, we still ‘insist’ on eating dairy (milk, cheese etc) because we worry about the risk of Osteoporosis.

Let me shed light on the subject of Calcium – it’s sources – and Osteoporosis.

"Dairy products have been hypothesized to help prevent hip fracture because they are a significant source of calcium, proteins, and other bioactive nutrients beneficial for bone health. However, the effects of dairy products on hip fractures have not been established"

and... " total dairy products and cream was not significantly associated with hip fracture risk"

and.... "Osteoporosis is a multifactorial disorder in which nutrition plays a role but does not account for the totality of the problem"

and... "A possible explanation that has received little attention is that elevated metabolic acid production associated with a high animal protein diet might lead to chronic bone buffering and bone dissolution" 

but some evidence points to..."Milk yogurt may lower risk for hip fracture in older adults through mechanisms that are partially, but not entirely, attributable to effects on bone mineral density" 

CALCIUM is one of the most abundant minerals in the human body. 99% of Calcium is in our bones and teeth where it provides structure. It is also used for nerve and muscle function. Calcium is a mineral found in the soil and absorbed into the roots of plants. Animals absorb calcium by eating mineral-abundant plants. And guess what? This is how we absorb it too! Through plants.

However, many Vegans have been shown to have a lower Calcium intake because a large percentage are just being ‘vegan’ and still eating processed foods and not eating a variety of whole foods.

A diet rich in Prebiotic foods, such as Galactooligosaccharides (GOS) (e.g. lentils and chickpeas) increase Calcium absorption. While improving numbers of beneficial Bifidobacteria which then in turn enhances and modulates the absorption of Calcium.

As with any vitamin or mineral, there are factors that REDUCE and INCREASE Calcium balance in the body.

Factors that REDUCE Calcium balance in the body are... 

• Medications: Can increase excretion of Calcium. Intake should be increased to counter the effects.

• Salt: Avoid adding ANY salt to meals as this increases the excretion of Calcium.

• Too much Protein: As the body breaks down protein also increases the amount of calcium excreted in the urine.  Each gram of protein takes out 1mg of Calcium! High protein diets have dire health implications not just on Calcium levels but a range of other body organs. A 2017 study concluded... "detrimental associations between protein intake and bone health" 

• Phosphorous: Used as a preservative in many processed foods can inhibit Calcium absorption.

• Alcohol: Inhibits the conversion of Vitamin D which in turn reduces the amount of Calcium absorption intake.

• Stress: Increases Calcium excretion and reduces absorption.

• Lack of physical activity can result in weak and brittle bones. If you already have osteoporosis then you need to be careful about the type of physical activity you undertake. Here is a great exercise INFORMATION SHEET put out by Healthy Bones Australia (formerly Osteoporosis Australia, a national non-for-profit organisation)

• Caffeine: In tea or coffee increases urinary and faecal (stool) excretion of Calcium. So keep your intake to 2 a day and not near meals.

• Dysbiosis: (microbial imbalance) and Intestinal Hyperpermeability (Leaky Gut) reduce Calcium absorption.

• Oxalates: are naturally occurring substances in foods. Early research in the 1990’s showed that oxalates reduce the absorption of Calcium however it was directly correlated with Calcium intake. Further studies reveal that a normal Calcium intake actually increases oxalate excretion and does not affect Calcium levels.

Factors that INCREASE Calcium balance in the body are...

✅ A whole food plant based diet:  Acidifying constituents such as animal proteins (meat, poultry, dairy, fish, seafood etc.) and ‘fake’ plant-based or ‘vegan’ foods and processed foods negatively affect Calcium metabolism and accelerate bone resorption, thus representing an aggravating factor for osteoporosis. An acid-forming diet has been shown to increase urinary calcium excretion by 74% when compared with the base-forming diet.

✅ Magnesium: From food sources. Magnesium is synergistic to Calcium meaning the two work hand in hand.

✅ Vitamin D: Is required for the proper absorption of Calcium. It can work to slow down and even reverse osteoporosis. The body CANNOT absorb Calcium without some vitamin D. Get your Levels checked by your doctor. Do NOT take a supplement as low Vitamin D is a marker of inflammation in the body so you want to be able to monitor how inflammation levels go down. You can get adequate Vitamin D from a 10-min sun-bath daily. Lay in the sun, before 10am and after 3pm in Summer, or during the day in Winter, and expose areas of the body that don’t usually get any sun e.g. breasts, bottom, stomach, inside of arms, legs.

✅ Resistance and Strength Training: Osteoporosis Australia says it best… “Exercise is recognised as one of the most effective lifestyle strategies to help make bones as strong as possible, reducing the risk of fractures later in life. As well as improving or maintaining bone density, exercise increases the size. When ‘stress’ is not placed on bone, a decline in bone density can result. Exercise must be regular and ongoing to have a proper benefit”

Here are some examples of whole plant-based foods that contain ample amounts of Calcium however the list is exhaustive. Here is a snapshot…

Food / Qty / Calcium (Mg)

Kale (raw) / 2 cups / 201mg

Blackstrap / 2 tbsp / 200mg

Chia seeds / 2 tbsp / 179mg

Collard greens / 2 cups / 167mg

Tahini / 2 tbsp / 126mg

Figs / 1 cup / 120mg

Amaranth (cooked) / 1 cup / 116mg

Soybeans / ½ cup / 100mg

Oatmeal / 50g / 100mg

Almond butter / 2 tbsp / 75mg

Bok Choy (cooked) / ½ cup / 75mg

Blackcurrants / ½ cup / 62mg

Fennel seed / 1 tbsp / 59mg

Chickpeas / ½ cup / 50mg

Baked beans / ½ cup / 50mg

Orange / 1 whole / 50mg

So, as you can see, there is no problem getting your Calcium needs met.

IMPORTANT: Focusing on a single nutrient, to the exclusion of other vitally important nutrients, can lead to an ‘excess or depletion’ of other minerals/vitamins which can result in troubling and serious conditions later on. This information is to put your mind at rest, so you know your Calcium requirements are being met.

NOTE about SUPPLEMENTING WITH CALCIUM...

“Calcium supplementation had a small positive effect on bone density and a trend towards reduction in vertebral fractures but concluded that it was unclear if calcium reduces the incidence of non-vertebral fractures”

“Findings do not support routine oral supplementation with calcium and vitamin D3, either alone or in combination, for the prevention of further fractures in previously mobile elderly people”

For MEN... “ intakes of dairy products, milk, low-fat milk, cheese, and total, dietary, and dairy calcium, but not supplemental or nondairy calcium, may increase total prostate cancer risk”

“Gradual increases in dietary calcium intake above the first quintile in our female population were not associated with further reductions in fracture risk or osteoporosis”

While the Recommended Dietary Intake (RDI) of Calcium depends on your age, gender and specific health requirements/conditions, here is a general guide.

Children Age/Mg req. daily. 0-6 mths = 210 mg. 7-12 mths = 270 mg. 1-3 yrs = 500mg. 4-8 yrs =700mg.
Male Age/Mg req. daily. 9-11 yrs= 1,000 mg. 12-18 yrs = 1,300mg. 19-70 yrs = 1,000mg. 70+ yrs = 1,300mg.
Female Age/Mg req. daily. 9-11 yrs =1,000 mg. 12-18 yrs = 1,300mg. 19-70 yrs = 1,300mg. 70+ yrs = 1,300mg.
Pregnancy Age/Mg req. daily. 14-18 yrs = 1,300mg. 19-50 yrs = 1,000mg.
Lactation Age/Mg req. daily. 14-18 yrs = 1,300mg. 19-50 yrs = 1,000mg.

It is essential that you look at the WHOLE body as a whole, and possible underlying factors involved in Vitamin D status, BEFORE you ever supplement.

Low levels of Vitamin D can be found in BOTH healthy persons and those with autoimmune or chronic inflammatory diseases, even WITH adequate Vitamin D exposure.

In the absence of disease, recent research has implicated vitamin D deficiency (serum levels of 25‐hydroxyvitamin D <50 nmol/L) goes hand in hand with a number of chronic conditions, including autoimmune conditions such as multiple sclerosis, lupus, and psoriasis, and chronic conditions such as osteoporosis, osteoarthritis, metabolic syndrome, fibromyalgia and chronic fatigue syndrome.

Thus, studies suggest that the factors leading to chronic inflammation should be at the forefront rather than patching with a Vitamin D supplement.

Let’s look the role of Vitamin D in your body…

Vitamin D is a pro-hormone and is required to produce Calcitriol, a form of vitamin D3. Vitamin D plays an important role in bone and teeth strength and maintenance and its ability to enhance the absorption, and regulation, of Calcium in the body. Vitamin D also plays an especially important role in modulating the immune system and a deficiency has been linked to autoimmune disease.

Being a hormone, it can have a synergistic (promoting) or antagonistic (inhibiting) effects on other related hormones such as insulin, thyroid, parathyroid, adrenals (think stress), oestrogen, progesterone and testosterone. Thus, getting it ‘right’… not too much, not too little is important.

While some Health Professionals like to go in hard with high doses of Vitamin D supplementation to bring up levels there is a substantial amount of evidence that indicates an overall picture of an individual’s health (e.g. adrenals, thyroid) etc should be considered prior to taking high and/or long-term doses. The decision to supplement calls for more careful consideration than simply accepting a basic blood test reading. EXAMPLE: Very high doses of vitamin D (above 10,000 IU per day) have been known to cause kidney and tissue damage, especially when taken long term.

Research has also found links to the fact low Vitamin D levels are a consequence of chronic inflammation rather than the cause. Treatments directed at eradicating persistent intracellular pathogens has been shown to correct dysregulated vitamin D metabolism and resolves inflammatory symptoms. Therefore, an outcome of long-term inflammation can often be low Vitamin D.

Low Vitamin D has also been linked to alopecia (hair loss) and Vitamin D can significantly enhance hair growth. However, you should never self-prescribe Vitamin D as it is fat-soluble and stored in the body. Best sources of Vitamin D are ALWAYS from the sun and of course… also looking at the SOURCE of the inflammation that is causing a reduction in Vitamin D levels e.g. Stress!!!

To supplement or not… in the light of Low Vitamin D levels... You MUST look at all the factors that reduce or enhance Vitamin D before EVER supplementing…

Factors that REDUCE or inhibit Vitamin D levels...

• Alcohol: Inhibits the conversion of Vitamin D which in turn reduces the amount of Calcium absorption intake.

• Kidney and Liver Health: Bile is important for the absorption of Vitamin D so a well-functioning liver is important. Bioactive forms of Vitamin D decrease with poor kidney function.

• Tannins: In coffee beans and tea leaves, when consumed at high levels can be ‘anti-nutritional’ decreasing the absorption of Vitamin D (reduced Vitamin D levels affect the absorption of calcium). It is important to note that high amounts of ‘tannins’, a polyphenol, can also be found in many other foods. Therefore, it is crucial to eat a wide range of foods – and not keep eating the same foods week in week out. For example, health promoting foods such as red Sorghum, blackberries, raw cacao, walnuts are high in tannins. These foods have wonderful health properties, but it is an example of how you should eat a variety of foods and not one type over and over again.

• Colour of skin: Individuals with darker complexions have higher amounts of Melanin and as such need longer exposure of UVB to produce the same amount of Vitamin D as those with fairer complexions.

• Winter: The lower angle of the sun decreases the amount of vitamin D–producing UVB light reaching your skin. Also being cold we tend to cover our arms and legs that normally get exposure. IN addition, when we are ‘colder’ we make less Vitamin D from sun exposure than on a ‘warmer’ day.

• Adipose tissue (fat): Absorbs Vitamin D and lowers its bio-availability in the body. Working towards a healthy BMI may result in better absorption and bio-availability of Vitamin D.

• Poor Gut Health: Supplemental and Food sources of Vitamin D are absorbed in upper part of the small intestine just below the stomach. The health of the intestinal lining and release of digestive juices play a key role in Vitamin D absorption.

• Age: The body's ability to produce vitamin D from sunlight exposure decreases with age.

• Stress: Higher levels of worry, anxiety, overwhelm and internalizing problems have been associated with lower levels of Vitamin D due to its effects on the Gut Microbiome and Immune function.

• Pathology results: Looking at all the different ranges in your results can paint a picture of what is going on and determine what factors are associated with results and to determine if inflammation is one of the underlying causes.

Factors that INCREASE or improve Vitamin D's levels...

✅ 10-mins Sun a day: Before 10am and after 3pm in Summer, or during the day in Winter, expose areas of the body that don’t usually get any sun e.g. breasts, bottom, stomach, inside of arms, legs. There is some data to suggest a link between vitamin D and menopause-related symptoms. Vitamin D may protect against menopausal decline in serotonin, a neurotransmitter with known effects on thermoregulation, a factor in hot flashes.

✅ Stress relief and long-term management strategies… “The sunlight falling on a mushroom turns it into a vitamin D factory. They use a chemical similar to cholesterol called ergosterol, which reacts with sunlight to make vitamin D”.  

✅ Embrace ALL aspects of the GRP because to down-regulate inflammation and increase Vitamin D levels depends on diet, environment and lifestyle factors and their influence over your Gut Microbiome and your overall health. “When the stressed bacteria increase in numbers and overwhelm the normal biological functions of the host, the presence of bacterial microbes inside the cell is what triggers the immune response”

Studies show that the presence of pathogenic invasive bacteria could be the link between an innate immune response to invasive bacteria and the development of inflammation. Pathogenic bacteria have developed mechanisms to alter and evade the host immune response and regulation of the Vitamin D Receptor (VDR) is a common mechanism used in the host defence against pathogens but certain microbes have been shown to slow innate immune defences by down-regulating the VDR. And you are learning that there are many factors that influence 'pathogenic bacteria' which the GRP addresses.

✅ Include Mushrooms, that have been exposed to SUNLIGHT… “When commonly consumed mushroom species are exposed to a source of ultraviolet (UV) radiation, such as sunlight or a UV lamp, they can generate nutritionally relevant amounts of vitamin D. The most common form of vitamin D in mushrooms is D2,with lesser amounts of vitamins D3 and D4”

Post GRP… Organic grass fed Butter - 1 tbsp = provides about 11% of Vitamin D.

So the question is... to supplement or not?...

• Do NOT EVER supplement without a blood test (and NOT just Vitamin D as that doesn't look at ‘inflammation’ sources in the body) .

• Do NOT EVER supplement before investigating all dietary, environmental and lifestyle factors.

A very common scenario, amongst women, is this… They get their bloods done, see there are lower levels of ferritin, conclude ‘I’m low in Iron” … and take an iron supplement to raise iron levels.

This is NOT answer, and can actually perpetuate the ‘low iron’ cycle. Read on to find out why…

Make no mistake… IRON is an essential mineral for the body, it is responsible for oxygen transport in the blood and muscles, fatty acid metabolism and the maintenance of a healthy immune system. But the physiological workings of the body ONLY allows for 1-2mg of Iron to be absorbed at one time.

If you think taking an iron supplement (1 tablet = 70-100mg Iron) or getting an iron infusion (1000mg to 1600mg) is the answer… it’s NOT. It GREATLY exceeds the amount that can be absorbed and actually contributes to the cycle of low iron. Why? Because look at what happens to EXCESS iron?

• Evidence reveals an excess of unabsorbed iron results in undesirable side effects “at the intestinal host–microbiota interface” and can stimulate the growth of bacterial pathogens making them more virulent and can even exaggerate infection.

• As the body has NO method of excreting excess iron, it is stored in organs and joints. It can overload the liver and create other health problems such as arthritis, heart disease, diabetes, endocrine and even sexual dysfunction. It adversely affects the gut microbiome, increasing pathogen abundance and causing intestinal inflammation.

• Excess iron can disrupt thyroid function… the ”Thyroid may be directly affected by iron storage in the gland as well as functionally altered due to iron accumulation occurring in the pituitary”

• Excess iron can affect ‘the islets of Langerhans’ … they are islands of endocrine cells scattered throughout the pancreas that are particularly vulnerable to iron. Iron accumulation can induce oxidative damage of pancreatic beta-cells. Beta cells are cells that make insulin, a hormone that controls the level of glucose (a type of sugar) in the blood. Damage to these cells can result in conditions such as hypoglycaemia or diabetes.

• May enhance the virulence of enteric pathogens, favouring colonisation and possibly the ability to adhere to and invade the epithelium

• Alter the gut microbiota composition, which mostly involves a decrease in Bifidobacteriaceae and Lactobacillaceae and an increase in coliforms/E. coli.

• Likely influences gut microbial metabolism (directly and/or via an altered microbial composition), which likely increases protein fermentation, resulting in the formation of toxic products and which may also affect beneficial carbohydrate metabolism.

• Iron deposition, from supplements, can result in chemical irritation of the Gastrointestinal mucosa and a greater frequency of adverse effects. 

IRON FROM FOOD…

Dietary iron constitutes one third of iron in the body. For very 10 mg of iron you consume only 1–2 mg is absorbed. There are two types of Dietary Iron...

• Haem iron - found mainly in animal sources*.

• Non-haem iron - found mainly in beans, legumes, nuts, seeds, grains and vegetables. (and just for the record…  Research shows that Iron deficiency is no more common among vegetarians than among meat-eaters)

*Haem promotes the formation of Nitroso compounds and also contains iron. Free iron can lead to production of free radicals therefore while it can be PART of a healthy diet it should not be the main part. In fact, scientific studies reveal… ”Whether there is an optimum quantity or frequency of flesh intake required to maintain or achieve a healthy iron status in adults remains unclear.”

IRON FROM YOUR GUT MICROBIOME

Two-thirds of the iron in the body is produced in red blood cells produced by Bone Marrow and it is your Gut Microbes that regulate and sustain this steady production of blood cells. So while dietary iron plays a role in maintaining iron levels, your Gut microbes play an even more important role. Therefore one of the best ways to improve iron absorption and iron production in the body is through repairing and restoring your gut health and improving the function of the gut microbiome through lifestyle changes and continued consumption of a variety of whole foods.

Accumulating evidence is pointing to the restoration and function of the Gut Microbiome and the role of iron in the body. Probiotic foods (kimchi, sauerkraut) assist in reducing intestinal permeability which can have a positive impact on iron levels. In fact by improving Short Chain Fatty Acid (SCFA) production through prebiotic and probiotic foods lowers the luminal pH and thus can inhibit the growth of pathogenic bacteria and may contribute to an increased solubility of luminal iron and other minerals -  "This in turn may enhance host mineral absorption, but also bacterial mineral uptake, from which both the host and bacteria could benefit".

Factors that can lead to Iron deficiency and/or Iron deficiency anaemia are…

• Antibiotic use… depletes the intestinal microbiota. And second-hand antibiotic ingestion (animal products) the intestinal microbiota can be further depleted which can result in low iron stores. [34] [37]

• Nutritional deficiencies (mostly caused by lack of variety)

• Alcohol

• Stress

• Medications (pain killers, antacids, antihistamines etc),

• Gastric inflammation causing low stomach acid (achlorhydria). Iron requires an ‘acidic pH’ to facilitate its absorption. Studies show that repair of gastric function, and subsequent increase in stomach acid, shows a corresponding increase in the solubility and absorption of nonheme iron [206]

• Dysbiosis (imbalanced Gut Microbiome).

• Too much of ‘iron’ reducing foods, drinks or lifestyle choices (see next point for breakdown of contributing factors).

Factors that REDUCE Iron absorption in the body are:

🚫 Tea, as does coffee, inhibits Iron absorption so should be avoided completely if you have low iron. In a 2015 study showed that black tea had highest tannin content (11.76 to 15.14% with an average of 13.36%). Green tea had lowest tannin content (3.11% with an average of 2.65%) and Oolong tea (average content of 8.66%). The study concluded that… “Tannins are known to bind to dietary iron and prevent its absorption specifically of ‘nonheme’ iron found in plant foods”. Rooibos tea is a good choice because unlike other teas, it contains no caffeine and only about 1% Tannin and they type of Tannin belongs to a far less harmful category. This doesn't mean Rooibos should be drunk exclusively or that there is no limit to the number of cups you can drink. Please have in moderation.

🚫 Another study measured the effects of coffee and tea on absorption of nonheme iron. A cup of tea (200ml) was shown to reduce iron absorption by 75-80%. A cup of coffee (150ml) reduces iron absorption by 60%. It further concluded that strong coffee or tea may reduce iron absorption even further. The inhibition of iron absorption by tannins is strongly dose-related.

🚫 Some herbs contain Tannins, some more than others. Therefore, if have consistently low iron levels, you should explore the 'amount' of these ‘herbs’ you are having either in a tincture or tea or other form. While the list is quite extensive here are some common herbs that contain tannins… Baical Skullcap, Bilberry, Black Cohosh, Cloves, Damiana, Gentian, Goldenrod, Grapeseed extract, Green tea, Matcha, Guarana, Raspberry leaf, Lavender, Lemon balm, Meadowsweet, Mullein, Psyllium, Rosemary, Sage, Slippery elm, Thyme, Turmeric &Valerian.

🚫 Mild to moderate alcohol consumption has been shown to increase the prevalence of iron overload. This can result in detrimental effects on your health. In addition, alcohol causes a “significant slowdown of the gastric evacuation of the solid meal, the delay being the more potent, the greater was the concentration of ethanol”. Alcoholic beverages are known to have an inhibitory effect upon the meal-stimulated gallbladder emptying, the magnitude of which increases with beer first, then red wine and then whisky. There is no known safe level of alcohol consumption.

🚫 Turmeric has been shown to bind to ferric iron in the gut and may cause iron deficiency. Turmeric is known to inhibit iron absorption by 20%-90% in humans, reducing iron absorption in a dose-dependent manner. While inclusion of Turmeric in meals, Turmeric in Super-Elixir and Turmeric latte are not an issue if rotated with other spices, drinks and blends e.g. Don’t have a Turmeric latte every day.

🚫 Studies reveal that intensive exercise induced Iron Deficiency Anaemia through oxidative stress, blood loss in the gastrointestinal and urinary tracts caused by reduced visceral circulation during excessive or endurance physical activity and sequestration of iron through the induction of an inflammatory response during increased physical activity. Over exercise… particularly high intensity and endurance types, increases iron losses by as much as 70% when compared to sedentary populations. Loss is due to heavy sweating, as well as increased blood loss in the urine and Gastrointestinal tract, and the quicker break down of red blood cells. In addition, the mechanical force of a the foot hitting the ground can increase the destruction of red blood cells in the feet, leading to a shorter red blood cell life span. “Iron deficiency is common in athletes involved in endurance sport, with the prevalence as high as 28% (compared to 11% in the general female population).Around 10–15% of athletes with iron deficiency do have a mild form of anaemia”

🚫 Stress has been demonstrated to reduce serum iron levels and prolonged stress ‘pure psychological stress’ was shown to significantly decrease serum iron and bone marrow levels compared with the controls and ‘erythropoiesis’ (the development to mature red blood cells) was significantly inhibited… “serum iron level was decreased after 3-days repeated psychological stress exposure before the decline of red cell count and hemoglobin”… “Psychological Stressors lead to the decreased iron absorption and iron redistribution in body induced the decreased serum iron and bone marrow iron and inhibited the synthesis of hemoglobin (Hb) and erythropoiesis”.

⚠️ Grains, beans, legumes, nuts and seeds contain Phytates. Phytic acid is essentially tightly bound phosphorous in the outer layer of the seed which stops it from germinating. Phytates are nature’s way of ‘preserving’, making them fresh for germination and to protecting them from insects. Too many Phytates can work as anti-nutrients as they bind to minerals in the body (e.g. magnesium, calcium, iron, zinc) and may inhibit enzymes. Soaking, sprouting and/or cooking reduces the amount of Phytates making them more easily digestible. Soy protein isolates has been observed as major inhibitory factor of iron absorption. Many vegans, and plant-based individual who do NOT follow a whole food plant-based eating style , eat an excess of ‘soy’ products (soy milk, tofu etc) and thus this affects their iron levels. Soy products on the GRP are minimal.

However, you should NOT be worried about the amount of phytate consumption on the GRP but rather be mindful of the role they MAY have played prior to the GRP and low iron or iron deficiency. This information is not intended to scare you away from foods containing phytic acid. It is to highlight that, as with any food, eat in moderation. Phytic acid, like most plant compounds, play a role in your health. Also note…

• The percentage of phytic acid in foods is minimal, between 1–5%.

• Phytic acid is higher when grown with high-phosphate fertilizers than when grown in natural compost e.g. organic.

• Has a potent antioxidant function…”Dietary phytic acid may lower the incidence of colonic cancer and protect against other inflammatory bowel diseases” [161-163]

⚠️ Beta-carotene enables the body to produce vitamin A and can be found abundantly in plants. You can identify them easily as they contribute to a plant’s colour from yellow to red pigments. While vitamin A does not significantly increase iron absorption beta-carotene significantly increased the absorption. Beta-carotene can over-come the inhibitory effects of phytates and tannins in foods and is an excellent antioxidant. You should ALWAYS obtain from whole foods and not supplements as supplementation has been shown to cause liver problems and may enhance the progression of some cancers.

🚫 Minerals such as Calcium, Zinc, Magnesium and Copper compete with iron for absorption, indicating the importance of having a varied diet and NOT taking supplements. Studies reveal that calcium may interfere with dietary iron absorption and ‘added’ calcium may even induce iron deficiency by altering the expression and/or functionality of iron transport proteins and thereby downregulating iron transport into the cell. The inhibitory effect of calcium on iron absorption is situated within the intestinal mucosal cells with research revealing that the addition of milk, milkshake or cheese to common meals such as pizza or hamburger meals reduced iron absorption by 50-60%.

🚫 In vitro studies show that iron absorption can be inhibited by magnesium supplementation i.e. magnesium oxide/magnesium carbonate. Magnesium supplementation is widely used and is also found in over-the-counter drugs such as laxatives and antacids.

Whole food plant based foods with adequate amounts of non-haem iron…

Food / Qty / Iron (mg)

Cacao powder / 85g / 10mg

Cashews / 1 cup / 8.2mg

Spinach (cooked) / 1 cup / 6.4mg

Almonds/ 1 cup / 5.3mg

Prunes / 1 cup / 5mg

Macadamias / 1 cup / 5mg

Pistachios / 1 cup / 5mg

Sesame seeds / 1 tbsp /4.2mg

Lentils (cooked) / ½ cup / 3.3mg

Chickpeas (cooked) / ½ cup / 2.4mg

Lima beans (cooked) / ½ cup / 2.3mg

Blackstrap molasses / 2tsp / 2.3mg

Kidney beans (cooked) / ½ cup / 2.2mg

Navy beans (cooked) / ½ cup / 2.2mg

Tofu / 70g / 2.1mg

Pumpkin / 1 cup / 2.1mg

Swiss Chard (cooked) / ½ cup / 2mg

Quinoa (cooked) / ½ cup / 1.4mg

So, as you can see, no problem getting your Iron needs met on a whole food plant-based diet.

IMPORTANT: Focusing on a single nutrient, to the exclusion of all of the other vitally important nutrients, can lead to an ‘excess or depletion’ of other minerals which can result in troubling and serious conditions later on. This information is to put your mind at rest, so you know your Iron requirements are being met. But if you are CURRENTLY low in iron or have a propensity for low iron, until you improve your Gut Microbiome, it is important to incorporate factors that BOOST absorption and ELIMINATE those that REDUCE absorption.

Factors that BOOST Iron absorption in the body are: Vitamin C (abundant in plants and can increase absorption up to six-fold), Slight steaming of some vegetables e.g. broccoli’s iron absorption rises from 6% to 30% when slightly cooked.

While the Recommended Dietary Intake (RDI) of Iron depends on your age, gender and specific health requirements/conditions, here is a general guide. [4]

Children Age/Mg req. daily. 7-12 mths = 11 mg. 1-3 yrs = 9 mg. 4-8 yrs = 10 mg.
Male Age/Mg req. daily. 9-13 yrs = 8 mg. 14-18 yrs = 11mg. 19-70+ yrs = 8mg.
Female Age/Mg req. daily. 9-13 yrs = 8 mg. 14-18 yrs = 15mg. 19-50 yrs = 18mg. 51-70+ yrs = 8mg.
Pregnancy Age/Mg req. daily.14-50 yrs = 27mg.
Lactation Age/Mg req. daily. 14-18 yrs = 10mg. 19-50 yrs = 9mg.

BLOOD TEST MARKERS OF IRON

If you are concerned about your Iron levels it is highly recommend that you get a Blood Test done, as self-supplementation in the presence of normal (or even low stores) is potentially harmful. Also, signs and symptoms of Iron deficiency such as fatigue and lethargy are common signs of other health conditions. Further investigation is highly recommended through blood tests.

• IRON: Measures the level of Iron in the liquid part of your blood

• TIBC: (Total iron binding capacity) or Transferrin is showing how well iron is carried in your blood. Transferrin is a protein. The body makes Transferrin in relationship to need for iron.

• FERRITIN: Iron is mainly stored in the protein Ferritin, and stores are found in the liver, bone marrow, spleen and muscles. Small amounts of Ferritin circulate in the blood and this is measured to ascertain the amount of iron stored in the body.

• SATURATION: Is a calculation that represents the % of Transferrin that is saturated with Iron.

Read the FACTS, and then you tell me!!

The Omega-3 family consist of ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)

⚡️ FACT: The original source of Omega 3 is NOT the fish/seafood itself, but marine algae and phytoplankton, that they eat. Algae are the primary producers of EPA and DHA in the ecosystem.

⚡️ FACT: Your body CAN convert ALA to EPA and DHA. For women up to 21% of ALA is converted to EPA and 4-9% is converted to DHA. For men it is lower, 0.3% and 8% to EPA and conversion to DHA is undetectable in males.

Omega 3 benefits are…

✔️ Potent anti-inflammatory properties – reduces the production of inflammatory compounds, especially beneficial for those experiencing aches and pains.
✔️ Improves mental health, and reduces the incidence of depression and anxiety.
✔️ Improves sleep. DHA is linked to good levels of the sleep hormone melatonin.
✔️ Improves eye health, especially reduced risk of macular degeneration.
✔️ Reduces Triglycerides, improves HDL (good) cholesterol and prevention of plaque in arteries.
✔️ Reduces Blood pressure.
✔️ Improves insulin resistance.
✔️ Reduces risk of Autoimmune diseases.
✔️ Combats age-related mental decline, and associated diseases and disorders.
✔️ Reduces risk of cancer, especially bowel cancer (55% less chance) and reduced risk of breast cancer.
✔️ Reduces and reverses ‘fatty’ liver disease.
✔️ Boosts Calcium content of bones.
✔️ Reduces menstrual pain better than pain-relief medication such as ibuprofen [121] While the study used fish oil, you know that their source of Omega 3’s is algae!!
✔️ Maintains skin suppleness, protect the skin from sun damage, promotes wound healing.
✔️ Promotes the death of malignant cells, including melanoma.

Sources of Omega 3’s are…

✅ NUTS ‘N’ SEEDS… All nuts, flaxseed, hemp, chia, pumpkin, sesame & sunflower seeds are a great source of ALA. However apart from Chia and Flaxseeds, the others are higher in Omega 6 (LA) than Omega 3 (ALA).
✅ SEAWEEDS… Such as Nori, Dulse flakes, Wakame, Hijiki, Spirulina, Chlorella are one of the few plant groups that contain DHA and EPA.
✅ PEAS such as black-eyed peas and BEANS such as kidney, black, lima, navy, pinto, chickpea, mung beans, edamame and soy (tofu and tempeh).
✅ VEGGIES… Cruciferous veggies e.g. Brussel sprouts, Broccoli, cabbage etc. ALL leafy greens, pumpkin (squash), artichoke, avocado… just to name a few!
✅ FRUITS… Blackberries, raspberries, blueberries, strawberries, cherries, melon, guava, lemons, kiwi fruit… just to name a few!
✅ GRAINS… Oatmeal, quinoa, wheat germ, barley, buckwheat, wheat, corn, rice, wild rice… just to name a few.
✅ HERBS & SPICES… Basil, oregano, cloves, marjoram, mustard seeds, peppermint, thyme, saffron, rosemary, chilli, turmeric… just to name a few

But just like ANY nutrient JUST eating it doesn’t mean you’re getting the benefits. Efficient conversion of Omega 3’s to EPA and DHA, depends on a number of factors…

• Not consuming foods that are high in Omega 6’s such as animal products, processed and packaged foods. The reason is that Omega 6 competes for the exact same position on the cell membrane that Omega 3’s need to convert to EPA and DHA so a diet high in Omega 6 reduces the absorption and conversion of ALA to EPA and DHA. The standard Western diet is much in Omega 6's than 3's.

• Regularly including Flax seeds and Chia seeds in your diet as they are HIGHER in omega 3 vs Omega 6.

• Reducing/eliminating alcohol which decreases conversion.

• Keeping your liver in tip top condition as conversion to EPA and DHA occurs primarily in the liver. FYI… The gut microbial community directly and indirectly influence the health of the liver through various mechanisms.

• Eating a WIDE range of foods to keep balance.

Marketing induces FEAR so you think you’re not GETTING ENOUGH Omega 3’s but you ONLY need 1.1 g Omega 3's a day for women and 1.6g for men. And ONLY need 0.5-1g a day of EPA and DHA. There is absolutely NO BENEFIT to dosing up as there is limited storage capacity.

Studies confirm that those ONLY eating a whole plant-based diet have adequate supplies of EPA and DHA… “these findings suggest that humans can convert meaningful quantities of ALA to EPA and DHA, particularly in the presence of a deficiency or a background of low n−6 fatty acids”

You WILL get enough Omega 3’s and adequate EPA and DHA on a well-balanced whole plant-based diet full of wholesome vegetables, fruits, grains, nuts, seeds and seaweeds! But here are a few tips…

⭐️ Omega 3 mix... is great to sprinkle on oatmeal, fruit salad, add to smoothies, puddings and sweets.
⭐️ Nori (roasted seaweed sheet)... can use in place of bread, wraps etc. On its own it is a super delicious snack.
⭐️ Chlorella and spirulina... available as powders can be added to smoothies. But be warned they are very strong tasting so ¼ tsp will suffice. Choose an organic brand.
⭐️ Wakame... add to miso soup or any other dish for that matter. 

Once maybe… but based on studies, about our oceans and farmed fish… not anymore. Read the following information and then YOU decide…

Pharmaceutical drugs in our oceans...“Endless studies have identified trace pharmaceutical drugs in just about every body of water that's nearby or used by humans. In addition to antidepressants, studies have found waters are contaminated with antibiotics, blood thinners, heart medications (ACE inhibitors, calcium-channel blockers, digoxin), hormones (estrogen, progesterone, testosterone) and even opioid painkillers”

Unused Medications (human and veterinary) in our oceans...“The number of individuals who dispose of any unused medication in their possession by simply putting it into their everyday waste and sending it to landfill is eye watering. Many of these landfills leak their liquid waste directly into the ocean: pharmaceuticals flushed down the toilet and sent to sewage treatment plants have the same fate. Combine this with the number of pharmaceutical companies and hospitals that are disposing of their excess medications incorrectly, and what you are left with is a truly global problem. These problems are not only restricted to the incorrect disposal of human pharmaceuticals: veterinary pharmaceuticals and pharmaceuticals that are added to animal feeding operations also have routes back into the ocean during their disposal.” 

Japan's Fukushima fall out and further release of decontaminated water...“More than 80 percent of the radioactivity from the damaged reactors ended up in the Pacific — far more than reached the ocean from Chernobyl or Three Mile Island. Of this, a small fraction is currently on the seafloor — the rest was swept up by the Kuroshio current, a western Pacific version of the Gulf Stream, and carried out to sea where it mixed with (and was diluted by) the vast volume of the North Pacific. These materials, primarily two isotopes of cesium, only recently began to appear in the eastern Pacific: In 2015 we detected signs of radioactive contamination from Fukushima along the coast near British Columbia and California.”. In 2023, Japan is releasing the waste water, from the fallout, into the ocean gradually, that contains radioactive elements that cannot be removed because there is no technology to do it. Instead, the water is diluted. It presents a question that science cannot fully answer; that is, at very low levels of exposure, what can be counted as 'safe'?

Microplastics...More than 2.25 billion 'nurdles' were spilled into the ocean from a ship off the South African city of Durban in 2017. Now 7,862 km away, on Western Australia's south coast they have been washing up on the beaches. The University of Western Australia has now started a project to determine how many nurdles have washed up. So when you say... "Oh my fish/seafood is ok, it's pure, it's fresh, it's from clean waters"... I want you to think about these nurdles. The ocean is CONSTANTLY moving - what is dumped in one ocean, will end up in every other ocean. Further evidence was found in 2018 where the stool samples of people from eight countries were analysed and it was found that every one contained microplastics – and in some cases – there were 20 microplastic particles per 10g of human faeces.

More Waste in our Oceans... “Polychlorinated biphenyls (PCBs), organic compounds previously used in plasticisers, adhesives, paints, and various oils, do not readily degrade. They are soluble in fat rather than water and thus accumulate in carnivorous fish such as Salmon and can be absorbed by people who eat these types of fish.” 

Wild caught Atlantic Salmon… Is a ‘NAME’ that can be assigned to even ‘farmed fish’ as it is ‘technically’ caught in a natural environment i.e. ocean (ocean pens) and fed a a ‘natural’ diet i.e. a diet that has been approved by Government food regulatory bodies. Want to know what is ‘approved’ as fish food? Download this FEED sheet and read for yourself. Let me ask you… on what planet is wheat, soya derivatives, corn gluten, vegetable oils, meat, chicken and fish meal, blood meal, poultry oil, fish oil and preservatives constitute a ‘natural’ diet for a fish??? *Note: A handful of fisheries DO source Alaskan and Canadian Salmon - but these too can come from ‘farmed fisheries’ as there are very very few wild salmon as they are protected.

Vaccinated ‘farmed’ fish… Due to fish being kept in close living quarters to each other in pens they are far more susceptible to infectious diseases (viruses, bacteria or parasites). Fish are vaccinated, by injection, as a preventive measure. Fish are sedated then injected, but if fish are too small they are dipped in a bath of vaccine for 30 seconds.

In closing... a direct link has been established between the use of antibiotics in farmed fish/seafood and the emergence of antibiotic-resistant bacteria and their spread to humans.

So what do you think? It’s important to know the facts and then make an educated and informed decision, rather than one that is based on ‘conjecture’.

Yes STOP immediately. Read on to find out why and what you can do instead.

There have been numerous studies done on Glucosamine and while considered to be relatively safe it has been shown to be no more effective than placebo (pills with nothing in them)... "healthcare providers should be cautious in recommending use of Glucosamine (GS) to their patients. Because GS dosages used in studies to date resulted in mild and transient adverse effects, and these were similar to that experienced by patients receiving placebos"  

It’s also important to know that Glucosamine sulphate comes predominantly from shellfish. Studies have been done on the safety of shellfish and most companies that collect shellfish to make supplements (from wholesalers) cannot verify that testing has been done to check for harmful microorganisms and toxins. The reason is that this type of testing is extremely expensive and difficult to undertake.

In fact a 2016 study stated… “a number of studies, particularly investigations performed in recent years, have shown that the unavoidable presence of environmental contaminants in fish and shellfish can also mean a certain risk for the health of some consumers.” 

Some glucosamine supplements are made in a laboratory and can contain excipients (fillers) such MSM (Methylsulfonylmethane) and Chondroitin sulfate (from cow or shark cartilage).

You DO NOT need to take a supplement as your own body produces it, if you give it the building blocks to do so. The body makes glucosamine from synthesising glucose and glutamine. In fact, it is one of the most abundant monosaccharides.  Natural sources of these monosaccharides and glutamine come from Cruciferous veggies such as Asian greens, Broccoli, Brussel Sprouts, Cabbage, Cauliflower, Kale, Kohlrabi, Radish, Turnips, Watercress… the list goes on. It has been well documented that these vegetables have powerful anti-inflammatory properties.

Alcohol consumption is the world’s third largest risk factor for disease and has been linked to depression, cardiovascular disease, dementia, metabolic syndrome (high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels), liver disease and decreased function of the brains grey and white matter.

There is also strong and consistent evidence that Alcohol has been attributed in cancers of the oral cavity and pharynx, larynx, oesophagus, liver, stomach, breast, colon and rectum. With convincing evidence for breast cancer and cancer sites in the gastrointestinal tract.

“Among women, moderate drinking was associated with a 47% increased risk of distal colon cancer” (Moderate drinker is defined as 10 to <20, and ≥20 g/d for women. Calculated as one standard drink containing 14 g of ethanol.)

Before we get into the effects of alcohol on your body here’s the physiological process of how it is metabolized… Alcohol is metabolized by the enzyme ‘alcohol dehydrogenase’ in the gut and then in the liver. “The metabolism of alcohol is also regulated by intestinal bacteria (“bacteriocolonic” metabolism of ethanol)”.That turns it into acetaldehyde, a toxic metabolite - which then has to be converted by the liver to inert ‘acetate’ for safe excretion.

Alcohol has a detrimental effect on YOUR health and the health of your Gut Microbiome…

☹️ There is a close anatomical and functional relationship between the gut and the liver known as the gut-liver axis. Individuals that consume alcohol have their intestinal balance compromised.

☹️ Dysbiosis is the alteration of intestinal homeostasis. Several studies have shown the role of continuous ‘alcohol’ (ethanol) consumption in the breakdown of this balance.

☹️ Causes direct hepatocyte damage. Hepatocytes are the main cells in liver that are responsible for… “carbohydrate, lipid and protein metabolism, detoxification and immune cell activation”

☹️ Promotes the growth of Gram-negative bacteria (Pathogens) in the intestines which results in secondary endotoxemia and hyperactivation of the immune system.

☹️ Increases ‘endotoxins’ one of the bacterial components contributing to the inflammatory process and ethanol-mediated induction of leakage of gut endotoxins.

☹️ Causes changes in gut microbiota and it is associated with upper gastrointestinal bacterial overgrowth.

☹️ Increases intestinal permeability and endotoxin transfer to general circulation which triggers inflammatory changes in the liver and other organs.

☹️ Has been shown to acutely disrupt gut barrier function (and increase intestinal permeability) to which individuals with Inflammatory Bowel Disease (IBD) are particularly susceptible.

☹️ Can alter the immune system by affecting the immune systems luminal interface (intestinal lining) thus increasing intestinal permeability and antigen exposure which increases the risk of disease flare.

☹️ While alcohol provides a ‘relaxed feeling’ it IS a ‘depressant’. It slows down the messages that travel between your brain and your body and affects the way you think, feel and behave.

☹️ Alcohol has a detrimental effect on mood. Alcohol lowers serotonin and norepinephrine levels. Lower levels of these chemicals can make a depressed person more depressed.

☹️ Has a depressive effect on your body, slowing down brain function. This in turn causes the Central Nervous System to keep the body in a ‘revved up’ mode so it can function in between drinks. Just a few drinks a week can increase circulating Cortisol levels.

☹️ Alcohol is a major risk factor for depressive and/ or anxiety disorders.

☹️ Decreases the absorption of nutrients and vitamins.

☹️ Increases the excretion of both Magnesium and Calcium in the urine.

☹️ Worsens heartburn and reflux as it relaxes the Lower Esophageal Sphincter and over time reduces its ability to close. Over time this can result in considerable damage.

☹️ Inhibits the conversion of Vitamin D which in turn reduces the amount of Calcium absorption intake.

☹️ Decreases the conversion of Omega 3’s to EPA and DHA.

☹️ Has a dehydrating and aging effect on the skin.

☹️ Stimulates histamine release causing an increase in allergic reactions (hay fever etc).

☹️ Causes facial flushing which can result in breaking tiny capillaries in the face (spider veins) especially on the cheeks and around the nose.

☹️ Has been shown to directly cause or exacerbate skin conditions such as psoriasis, eczema, rosacea, and post adolescent acne.

☹️ Damages skin’s barrier function and has been shown to increase skin pigmentation. Studies also show that alcohol is moderately associated with increased melanoma risk.

☹️ The degree of facial aging increases with the amount and time of exposure to alcohol.

☹️ Interrupts the body’s circadian rhythm and blocks rapid eye moment (REM) sleep - regarded as most restorative type of sleep. While it helps you to fall asleep faster, it contributes to poor quality sleep.

☹️ Can influence the frequency and intensity of hot flushes and night sweats due to its vasodilatory properties.

☹️ Has multiple effects on Thyroid function due to direct cellular toxicity on thyroid cells thereby producing thyroid suppression and reducing thyroid volume. However, one interesting study showed that modest alcohol consumption (e.g. GRP recommendation of 2 units per week) may have protective effects from developing autoimmune overt hypothyroidism. Higher consumption of did not show a protective effect.

☹️ Has a dehydrating effect with every 100 mls (3.4 fl.oz) consumed resulting in an excretion of 160 mls of urine.

☹️ Has a CUMULATIVE effect, that is… increased in quantity by successive drinks... is detrimental to your health and the health of your Gut Microbiome.

☹️ Alcohol was also recently found to be one of the factors in the development of Amyotrophic lateral sclerosis (ALS) otherwise known as Lou Gehrig's disease. Along with body mass index (BMI), high-density lipoprotein (HDL) cholesterol, and white blood cell proportions, alcohol intake was found to possibly play a causal role in ALS. The disease, ALS results in the breakdown of nerve cells which results in muscle twitches, cramps, tightness, stiffness and weakness in the arms, legs, shoulders or tongue (causing slurred speech). There is no cure.

☹️ Alcohol increases the risk for hypertensive heart disease, cardiomyopathy, atrial fibrillation and flutter, and strokes. It is attributed in many other infectious and non-infectious diseases as well.

☹️ Alcohol has been ascribed as a crucial factor in deaths due to infectious diseases, intentional and unintentional injuries, digestive diseases and several non-communicable diseases (NCDs).

☹️ “Alcohol use is a leading risk factor for global disease burden and causes substantial health loss. Alcohol use is a leading risk factor for global disease burden and causes substantial health loss” Research shows that… “the risk of all-cause mortality, and of cancers specifically, rises with increasing levels of consumption, and the level of consumption that minimises health loss is zero”

☹️ While some evidence suggests that low intake might have a protective effect on specific conditions such as ischaemic heart disease (damage or disease in the heart's major blood vessels) due to alcohol’s role in increasing high-density lipoprotein (HDL) cholesterol, many studies have NOT found any effect of high HDL in reducing the risk of myocardial infarction (heart attack). Alcohol has been associated with coronary calcification and increased carotid intima-media thickness, which can depreciate vascular health.

☹️ A number of cancers have been linked to drinking patterns... "alcohol-related cancers (mouth, pharynx, oesophagus and breast) and other cancers, including stomach, pancreas, lung and prostate cancers. Consideration of the evidence for pattern of drinking and breast cancer risk, particularly the avoidance of heavy episodic ‘binge’ drinking, which may be associated with increased risk above that related to the total amount consumed." (Binge drinking definition: Harvard School of Public Health characterized binge drinking as five drinks for men and four drinks for women on a single occasion within the past 2 weeks)… “There is a strong association between alcohol consumption and the risk of cancer, injuries, and infectious diseases offset the protective effects for ischemic heart disease in women in our study”

☹️ You may have read an article, or blog, that said… “drinking in moderation leads to positive health outcomes”. Unfortunately estimates of mortality risk and 'positive outcomes' in consuming alcohol are significantly altered by study design and characteristics. There is little evidence to indicate that alcohol has ‘health protective effects’ for low-volume drinkers or any other category of drinker. However, it has been CONCLUDED by the WORLD HEART FEDERATION POLICY BRIEF (2021) that NO randomized controlled trials (RCTs) done to date, have ever confirmed ANY health alcohol drinking benefits. Evidence found that NO level of alcohol consumption is safe for health. Alcohol consumption negatively affects mental and physical health and is also linked with poorer quality of life and poverty. Even in smaller quantities, alcohol consumption can increase the risk of breast cancer. It can cause more severe motor and cognitive dysfunction in women at much lower levels of consumption than men.

☹️ A 2022 study… “Associations between alcohol consumption and grey and white matter volumes in the UK Biobank”… concluded through examining functional MRI brain scans from 36,678 healthy adults, ages 40 to 69 (adjusted for differences in age, sex, height, socioeconomic status, and country of residence, among other factors) found a negative association between alcohol consumption and grey and white matter volume. That is, as a person's alcohol intake increased, their grey matter and white matter volume DECREASED, getting worse the more weekly drinks they had. Brain images clearly delineated between brain images of people who NEVER drank alcohol and those who drank JUST 1 or 2 drinks a day. Simply put… GREY matter allows processing of controlling movement, memory, and emotions while WHITE matter controls learning and brain functions and coordinates communication between the different brain regions.

A review of research ‘Alcohol use and burden for 195 countries and territories, 1990–2016: a systematic analysis for the Global Burden of Disease Study 2016’… concluded that … “the safest level of drinking is none. This level is in conflict with most health guidelines”

YOU’RE PROBABLY WONDERING with ALL the DETRIMENTAL EFFECTS … “Then why do I have the option to drink ‘Organic, Preservative/Additive free Red Wine?”

Please understand, it is our role to present you all the FACTS so you can make an EDUCATED decision for yourself, free of propaganda and myth.

Alcohol is alcohol, and there are absolutely NO health benefits, and as you can see it has a negative and detrimental effect on your Microbiome.

However… IF you are physically and mentally healthy, a healthy weight, eating a highly nutritious diet, actively addressing stress (relieving and managing it), hydrating regularly, moving your body regularly, eating slowly and thoughtfully, practicing digital hygiene, sleeping well, not suffering from any health condition, are medication free, not taking any over-the-counter medications, NOT using ‘alcohol’ as a crutch or ‘wine o'clock’… then to enjoy 100ml of Organic, Preservative/Additive free Red wine in a social interaction is an option for you (if you wish).

WHY IS ONLY ORGANIC, PRESERVATIVE/ADDITIVE FREE, RED WINE ALLOWED?

When you are given the OPTION to drink ONLY Organic, Preservative/Additive free Red wine… it is ONLY 100ml at a time, ONLY with a meal, and ONLY at a social occasion (i.e. not at home with dinner) and never on consecutive days.

WHY must it be Organic?

You may think of wine as “just grapes.” But depending on how it is grown and fermented it can contain synthetic pesticides, fungicides, insecticides, or fertilizers, herbicides, (roundup - known as Glyphosate), yeast, salt, sugar and acids. Certain pesticides are extremely persistent and residual concentrations are found in bottled wine similar to initial concentrations on the grapes. Note that small amounts of compounds called sulphites are present in ALL wine

Organic grapes are not sprayed with harmful chemical pesticides, fertilisers and herbicides. As a result, organic wine is a more natural and cleaner product to consume.

Organic wines do not contain added sugars and natural fermentation processes ensure that ‘sugar’ content is lower than conventional wine.

Organic wines are free of added sulphur. There are ONLY naturally occurring sulphites. Sulphites have been reported to induce a range of adverse clinical effects in sensitive individuals, ranging from dermatitis, urticaria, flushing, hypotension, abdominal pain and diarrhoea to life-threatening anaphylactic and asthmatic reactions.

Organic wines are produced from grapes grown on farms that typically use Biodynamic farming methods that don’t degrade our environment.

Resveratrol, phytocompound found in black and red grape skins, has high antioxidant potential and is 80% higher in organic wines compared to conventional wines.

And finally, organic wine tastes MUCH better and doesn’t have the addictive nature of wanting another drink e.g. 100ml is enough and ample.

NOTE: Sometimes it can be difficult to find ORGANIC RED + PRESERVATIVE FREE + ADDITIVE FREE… so when choosing remember it MUST be ORGANIC and RED, this is non-negotiable. If it has minimal preservatives then this is okay if no other variety of wine is available.

WHAT OTHER OPTIONS ARE THERE?

You can choose to have 100ml of De-Alcoholised RED wine… NOT Alcohol-free or Non-Alcoholic wine. What’s the difference?

Alcohol-free or Non-Alcoholic wines generally undergo a degree of fermentation, but then the fermentation process is stopped to stop the production of alcohol. These wines taste like mostly like ‘juice’ and are generally high in sugar - basically they are like a ‘juice’. Whereas, de-alcoholised wine uses the same fermentation process of wine however, once the fermentation process is complete, the alcohol is removed through a vacuum distillation or reverse osmosis process. While it doesn’t taste exactly like wine it is a close second as it keeps the flavours of the wine, and because it is fermented and has no alcohol, with a small amount of polyphenols, it may even have some benefits to the gut. Please note that this still contains about 0.5% of alcohol (but so does your vinegar!!)

It is generally hard to find ORGANIC de-alcoholised red wine. Sometimes the wine is classified under the banner of ‘non-alcoholic wine’. However, if you read the information about a specific wine, you will see the words ‘de-alcoholise process used’. If you are unsure… email the maker and check.

However, it is important to CHECK labels because as you can see by this snapshot, comparing these six de-alcoholised wines, they can still have a lot of health-eroding additives and preservatives. It is essential that you read the label and choose a preservative and additive free one…

Ariel, Cabernet Sauvignon. Ingredients: Purified water, de-alcoholised wine, grape juice concentrate, natural fruit juice concentrate, natural flavours, potassium metabilsufate. Sugar per 100ml = 4.2g 

Edenvale, Shiraz. Ingredients: De-alcoholised wine, Grape juice concentrate, Preservative (220) Contains Sulphites Less than 0.5% Alcohol Zero standard drinks. Sugar per 100ml = 3.9g 

Newblood, Shiraz. Ingredients: De-alcoholised wine, Grape juice concentrate, Natural colour, Natural flavour. Sugar per 100ml = 2.4g 

Edenvale,Tempranillo Cabernet Sauvignon. Ingredients: De-alcoholised wine (94%), Grape juice concentrate (6%). Sugar per 100ml = 1.2g 

T’Gallant, Pinot Noir. Ingredients: De-alcoholised shiraz (96%), Processing aids (milk, egg), sugar, glycerol, gum arabic. Lactic acid, potassium metabisulphite, tannin. Sugar per 100ml = 2.2g 

Natureo, Grenache Shiraz. Ingredients: De-alcoholised wine from Grenache and Shiraz grapes, Preservative  E-242 (Dimethylcarbonate) and Sulphur dioxide. Sugar per 100ml = 4.0g 

Selenium functions as an antioxidant and is essential for immunity, liver detoxification, homeostasis and the production of active thyroid hormone. Low Selenium status has been associated with poor immune function, cognitive decline and an increased risk of autoimmune thyroid disease.

Selenium is an ESSENTIAL trace mineral needed for…

Liver detoxification… without Selenium this process goes haywire. Selenium (along with Zinc and Molybdenum) are essential nutrients needed for Liver detoxification. Your liver transforms toxins (in 2 phases) so they can be eliminated safely from your body without being reabsorbed into the bloodstream. The liver DEPENDS on Selenium to do this job effectively.

Required for the Thyroid to function correctly. Selenium is needed for the conversion of Thyroid hormone ‘Thyroxine (T4)’ to its more active form of Triiodothyronine (T3)

It binds to heavy metals such as Arsenic, Cadmium and Mercury so they can be safely removed through liver detoxification pathways rather than damaging tissues and organs.

It is required for your body’s Metabolism to function effectively. Basically it is a 'big helper' in converting what you eat and drink, into energy.

Healthy aging. Studies show that low selenium levels resulted in faster aging – eek

DO NOT make the mistake of thinking “Wow they’re so good for the body so I’ll have more” … because high-doses of Selenium (in excess of 200mcg/day) have been shown to increase the risk of Type 2 Diabetes, brittle nails and brittle hair causing hair loss AND... in excess of 400mcg/day, can cause acute toxicity resulting in fatigue, irritability, nausea, tremors, light-headedness, abdominal pains, hair loss, muscle tenderness and more. Studies are now showing that longer-term supplementation of Selenium can increase the risk of squamous cell carcinoma and non-melanoma skin cancers.

The body’s daily requirements for Selenium is just 60-70µg (mcg) a day (for Female/Male 19-70yrs old). You may have not met your body’s requirements before, but you are definitely meeting them now with the GRP as Selenium is highly abundant in whole plant foods. In the GRP you’re regularly getting ample amounts of Selenium through…. Brazil nuts (1 handful) 500mcg, Lentils (1 cup cooked) 48mcg, Tofu (100g) 28mcg, Brown rice (1 cup cooked) 19mcg, Oats (1 cup cooked) 13mcg, Mushrooms (1 cup cooked) 10mcg, Sunflower seeds (1 tbsp) 16mcg, Whole wheat pasta (100g) 6mcg.

In fact… “Consuming just two Brazil nuts a day for 12 weeks can increase the amount of selenium in the blood by over 60 per cent. So, including Brazil nuts in the diet could avoid the need for supplements” … and another study showed … “That just ONE Brazil nut a day, eaten over a 8 week period, restored selenium blood levels and increase the (good) HDL cholesterol levels in Obese women”

But don’t worry if you have 4 on one day and then none the next, then 2, then none again, then 1 etc. as the body doesn’t add ‘levels’ taken in a 24-hr period. These studies of ‘high-dosing are based on people taking supplements for long periods of time.

The great thing about Brazil nuts is that they contain ALL of the 9 ESSENTIAL AMINO ACIDS (protein sub-units) thus are a valuable Protein source. They contain healthy unsaturated fatty acids - mainly of oleic and linoleic acids. Oleic acid helps to lower (bad) LDL Cholesterol and reduce blood pressure. Linoleic acid (LA) is an Omega 6. It is an important structural component of your Epidermis (top layer of your skin) and helps to create a barrier to reduce water loss, keeping it soft and supple. Remember though that MORE of LA doesn’t mean better skin because TOO much LA is involved in the inflammation process of the body. And apart from 1-2 Brazil nuts giving you 100% of your daily Selenium requirements they also provide a healthy dose of Fibre, Vitamin E, Thiamine (B1), Magnesium, Zinc, Manganese and Phosphorus. Can you see how nature provides a perfect package of nutrients!

This is just a sample… it is IMPORTANT that you understand that focusing on a single nutrient, to the exclusion of other vitally important nutrients, can lead to an ‘excess or depletion’ of other minerals/vitamins which can result in troubling and serious conditions later on. This information is to put your mind at rest, so you know your Selenium requirements are being met.

GUAR GUM… is made from a legume called Guar bean and provides a Protein and soluble Fibre source.

It helps to thicken yoghurt and also acts as a prebiotic, promoting the growth of good bacteria thus it is used in SMALL quantities when making Coconut Yoghurt.

It is NOT the same as XANTHAN GUM.

Xanthan Gum is derived by fermenting simple sugars, and adding a bacteria (pathogenic) species called Xanthomonas campestris (which is basically "black rot"). Xanthomonas campestris has been known to completely damage cabbage and cauliflower crops. AVOID Xanthan Gum!!