[PDF | 26,05 Mb] Taste&Flair – November 2018 – Download Magazine


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    be good

    to your gut

    The ultimate guide to gut health – with 80 delicious recipes to feed your body and mind

    eve kalinik

    PIATKUS

    First published in Great Britain in 2017 by Piatkus

    Copyright © Eve Kalinik 2017

    The moral right of the author has been asserted.

    All rights reserved.

    No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, without the prior permission in writing of the publisher, nor be otherwise circulated in any form of binding or cover other than that in which it is published and without a similar condition including this condition being imposed on the subsequent purchaser.

    A CIP catalogue record for this book is available from the British Library.

    ISBN: 978-0-349-41491-1

    All photography © Nassima Rothacker

    Food stylist: Rosie Ramsden

    Book design: D.R. ink

    Editors: Maggie Ramsay and Jillian Stewart

    Piatkus

    An imprint of Little, Brown Book Group, Carmelite House, 50 Victoria Embankment, London EC4Y 0DZ

    An Hachette UK Company

    www.hachette.co.uk

    www.improvementzone.co.uk

    The information in this book is not intended to replace the advice given to you by your GP or other health professionals. All matters regarding your health should be discussed with your GP or health professional. The author and publisher disclaim any liability directly or indirectly from the use of the material in this book by any person.

    Eve Kalinik BA Hons, Dip NT, mBANT, CNHC, is regarded as one of the most exciting voices in food and health today. Her modern, fresh and innovative approach to gut health, which combines scientific knowledge and practical advice with inspiring and delicious recipes, means she is in great demand as a nutritional therapist, and as a columnist and consultant. Aside from her nutritional practice, Eve is a columnist for Psychologies and matchesfashion.com, a frequent speaker at various industry events and one of the tutors for Guardian Masterclasses.

    contents

    introduction

    1 how to eat

    2 the wonderful world of microbes

    3 why it goes out of whack

    4 your natural armour

    5 mind over matter

    6 what’s eating you?

    7 the gut saboteurs

    8 wired and tired

    9 on a hormonal trip

    10 truth and lies

    one-week menu planner

    shopping guide

    resources

    glossary

    index

    acknowledgements

    introduction

    OK, SO I CONFESS, I’m a bit of a madkeen foodie. I genuinely don’t think there is anything more fulfilling than enjoying a plate of good, honest, delicious food with great company and usually a decent drop of natural red on the side. I’m passionate about how eating well can make such a big difference to our health and wellbeing. And as a nutritional therapist who has a particular interest in gut health, I love sharing my enthusiasm for all things tasty and how food affects us from the inside out. However, my passion for food wasn’t always so geared towards the more wholesome options. Before learning about what good food really means, I was often a slave to some of the boxed, bagged and convenience ‘ding-when-it’s-done’ stuff.

    Indeed I grew up as part of the generation whose diet was somewhat lacking in natural foods and was instead generously peppered with garish-coloured concoctions, packet desserts and artificial ingredients. I remember being mesmerised by the likes of blue icy beverages or skipping to the local shop for a treat of pick ’n’ mix sweets. Of course, many of us were none the wiser about the long-term impact that a lack of fresh produce and regular consumption of nutritionally devoid and chemically enhanced foods could have on the trillions of microbes that reside in the gut – and on our health in general.

    I think it’s fair to say that, all things considered, we stamped an altogether abysmal mark on the health of our gut. And yet, despite greater awareness of the vital role that eating well plays in good health, many people still find themselves woefully disassociated from the food on the plate in front of them. I put a lot of blame for this disconnection on the rapidly changing face of modern life, which has particular ramifications for the gut. One of these changes is our over-zealous habit of pill popping. Gone are the days of our grandmother’s natural remedies – if there’s a pill for it, we take it. For anyone who has their head buried in the sand on this one, it’s widely recognised that things like excessive use of painkillers can really mess with the gut. And, as if that isn’t enough for our poor beleaguered digestive systems to handle, we are also under more stress than ever. Greater work and financial responsibilities – and the ridiculously long working hours inherent in our 24/7 online world – leave us practically zero time to ‘rest and digest’.

    The real work on getting your gut to the best place possible naturally starts with what you feed it. And no, you don’t need to buy expensive powders and supplements or follow some unsustainable regime.

    Given all these pressures, is it really any wonder that digestive problems are ubiquitous and that the number of sufferers seems to be rising? The fact that symptoms such as bloating, gas and even debilitating pain are seen as ‘normal’ is just plain wrong. It seems that many of us have become so far removed from listening and tuning into our gut that we simply choose to look the other way and ignore it. Or we might be coming up against a brick wall time and time again and are unable to find answers or clues to symptoms that may have been going on for years.

    my story

    My story is not an unusual one and indeed it might sound familiar to a lot of you. I was actually a pretty robust child. That might have had something to do with having a father of Polish descent who was forever fermenting things (his bigos – sauerkraut and meat stew – is still the best you will ever taste). My mother was also a proficient pickler, who invariably cooked everything from scratch and in the most traditional way possible. So despite being a typical teenager and having the odd junk food blowout now and then, I had a fairly balanced diet that gave my gut an excellent grounding. Things took a turn for the worse, however, following a trip abroad, where I picked up a pretty nasty parasite. What followed were years of digestive symptoms that I just kind of ‘managed’. Some days were good but most were bad.

    At the end of my time at university I started to suffer from recurrent kidney infections that resulted in prescription after prescription for antibiotics. At one point I was taking them on a daily basis prophylactically to prevent yet another infection. To say my gut was unhappy doesn’t begin to describe the miserable state I was in. I was constantly bloated, constipated and often in a lot of pain, but with no other option than to dutifully swallow my daily dose of antibiotics. Little did I know that in attempting to wipe out the kidney infections I was haphazardly killing all the bacteria in my gut – including the beneficial ones. Moreover, this left my gut like an open playing field for more pathogenic species to grow and, unbeknown to me, slowly destroy my immune system. The more antibiotics I took, the worse it got. At the time, I had a full-on career in fashion. I was at the top of my game – or should have been – but dealing with the pressures of a high-profile job while trying desperately to manage my symptoms left me near breaking point. In short, my gut was a mess – and so was I.

    The fact that symptoms such as bloating, gas and even debilitating pain are seen as ‘normal’ is just plain wrong.

    I knew deep down that how I was feeling wasn’t right. There had to be a solution. So, taking what little knowledge I had at the time and with a huge amount of determination, I set out on a mission to find it. Countless medical, holistic and off-the-wall specialists later (and a whole lot poorer to boot), I ended up back where I’d begun with the same symptoms. It was soul destroying.

    It was at this low point that I started reading more about nutrition, food and, most importantly, the gut. And something quite magical began to happen. With small changes to my diet, my digestive symptoms improved, and little by little I weaned myself off antibiotics. The changes were small but had a profound effect. I was shocked at just how important a role food had to play in my health. Feeling empowered but still a long way from where I wanted to be, I went to see a nutritionist who, after running some tests, confirmed that my gut had indeed suffered a battering and my gut bacteria were totally out of balance and dominated by some pretty nasty microbes. It was time to take real action. Armed with tailored guidance on my diet, I began eating fermented, probiotic and gut-supportive foods, some of which I had previously considered ‘unhealthy’, such as unpasteurised full fat cheese. Just as importantly, I began removing some seemingly ‘healthy’ foods that I thought had been helping, such as low calorie cereals.

    With the addition of a couple of targeted supplements, I managed to regain my health and, crucially, that of my gut. The problems I’d suffered over the years had started there after all and giving my gut the support that it so desperately needed got me back on track. It may sound a little clichéd but food really had become my medicine. Fast forward a few more months that were packed with relentless travelling and stressful events and I was beginning to feel that it was time to hang up my hat in the fashion game. Inspired by how my own health had been dramatically transformed, I decided that I wanted to help people improve their health in the same way, so I began training to be a nutritional therapist.

    understanding your inside story

    Nutritional therapy, for those of you who are not familiar with it, means using food and natural supplementation to bring the body into homeostasis, or balance. For me, that fundamentally starts with the gut. My personal journey aside, I have not met one person in my clinic, workshops or events who can honestly say they have perfect digestion. I genuinely don’t think it exists in this day and age. The good news is that by working with our inner ecosystem, and tending it as we would a garden, we can get one that is pretty damn close to perfect. Indeed, the gut is one of the most fascinating ecosystems you could ever imagine, with its very own rolling landscapes, rich soil and diversity of species. Unsurprisingly, as more is uncovered about its central role in health, the gut has become a massive area of research in recent years.

    We are only beginning to gain some understanding of the true complexity of the gut and why it is of such paramount importance in our overall health. That vital, underpinning role kind of makes sense really, given that there are more bacteria than human cells in the body. Recent figures put it at a 1.5:1 ratio, and when you consider that most of these bacteria reside in the gut it provides more than a little food for thought. That fact alone should inspire you to get more up close and personal with your gut. And that’s why I wrote this book: to help you reconnect with your gut and all that it can do for your health, and to empower you to be able to make the necessary changes, as I once did.

    how this book can help you

    The real work on getting your gut to the best place possible naturally starts with what you feed it. And no, you don’t need to buy expensive powders and supplements or follow some unsustainable regime. It’s all about understanding and nourishing your body with the foods that really count. These are the ones that will truly nourish your gut and allow all those trillions of microbes to flourish. Throughout the book I’ll be guiding you through the foods that will best support your gut and, of course, providing lots of delicious, digestion-friendly recipes. I’ll also be encouraging you to reintroduce some foods that you probably thought you needed to banish for good. Foods such as cheese, milk and bread, made the traditional way, can all support you on the way to a blissfully happy gut. And I hope to inspire you to become a fellow fermenter by demonstrating how easy it is to make foods like sauerkraut and kefir, which you can have every day and that give so much back to your gut. I’ll also explain why nothing can take the place of an enriched and plentiful diet, and look at the many pitfalls and saboteurs that can stand in your way. There are a lot of strange concepts out there concerning nutrition – and a lot of confusion – so I’ll help demystify a lot of that, too.

    I hope this book will give you a deeper and more practical understanding of why having a strong and healthy gut doesn’t simply improve digestion – it has a profound effect on almost every aspect of our health and wellbeing. Some of the information will really surprise you, but I think most of it will inspire you and help you to take your health into your own hands.

    Each chapter deals with the significant role that the gut has to play in areas such as our mental health, immune system, hormones and stress. It doesn’t matter who you are, how you live, your age … everyone has something to gain from learning how to support their gut. Whether you simply want to optimise your health, address certain areas of personal concern or make sense of some of the issues that may have been affecting you for years, I want to help you tread that path a little more smoothly and with the honest facts to hand.

    One thing is for sure, this isn’t a diet book. There is nothing extreme or quick fix here. This book is designed to give you the know-how to make long-term changes, so there are no punishing regimes that will cause you to fall at the first hurdle. It is about balance and having a healthy mindset, so by all means indulge in the odd glass of good quality wine or piece of freshly baked cake when you fancy it. Having a healthy gut isn’t about being saintly with your choices all the time but about becoming more informed and basing your diet on foods that nourish you. Even if you start with one simple thing, that’s a huge achievement, and a big step forwards in the health of your gut. So come back to this book time and time again, trying different recipes and foods and incorporating healthier habits into your routine gradually and consistently. That’s what will have the most significant impact, after all.

    It is about understanding and nourishing your body with the foods that really count. These are the ones that will truly nourish your gut and allow all those trillions of microbes to flourish.

    You’ll be relieved to hear that you don’t need to have a Michelin star or be a whizz kid in the kitchen to follow my recipes. They are simple to make, lip-smackingly good and, best of all, brilliant for your gut. The recipes complement the subject of each chapter and will help you to put all of the knowledge you gain throughout the book into practice. They’ll also prove wholeheartedly that healthy, great tasting food isn’t an oxymoron.

    Making your own meals from scratch will soon become second nature and will help you rediscover a sense of respect and appreciation for food, which is so important for good gut health and the process of digestion. We can all benefit from having a better emotional relationship with our food and for me that fundamentally means eating at a table with real gratitude, joy and our taste buds firing.

    With the knowledge on how to help rebalance and support the gut, and a newfound spark of inspiration in the kitchen, you can begin to make real, lasting changes. When it comes to the gut, I like to use the analogy of a garden: you need the right soil for the flowers to bloom and regular weeding to enable them to thrive. Think of it as weeding out hindering factors, such as pests, and using the right nutrients and the proverbial watering can to encourage the good stuff to flourish. Tend your gut well, give it the care and attention it truly deserves and you can build a strong, happy and lifelong partnership.

    With that in mind, let’s start this journey together, sitting and eating our food with anticipation and glee and giving a hearty toast to the gut and its many microbes – you are wonderful!

    On the following pages you’ll find some guidance on the most important staple ingredients that I use in the recipes. Please read this before getting those creative juices flowing in the kitchen.

    my must-have basic ingredients

    As far as possible, ingredients should be organic or from local farmers’ markets. In particular eggs, meat and poultry should be non-negotiably organic, free range or grass fed. Dairy milk should be organic, full fat unhomogenised or raw, and cheese unpasteurised. You can read more about unpasteurised dairy foods in Chapter 6, and more about choosing organic in Chapter 10.

    milk – you should always opt for full fat, organic and unhomogenised dairy milk. As this is closest to its natural state, it is easier on digestion and provides all the benefits of the fat-soluble vitamins. Raw (unpasteurised) milk is my preferred choice as you reap all of the probiotic and digestive enzyme benefits. See my shopping guide (page 264) on where to source raw milk. If you are vegan, have a go at making your own plant-based milks (see Chapter 6); if you are buying vegan milk, ensure that you go for the unsweetened versions.

    water – I recommend always using filtered water when preparing recipes. This is because clean pure water is a crucial part of good nutrition and filtering removes many of the substances that can be present in tap water. You can use natural mineral water if it is in glass bottles, but avoid plastic bottles as these may contain unwanted chemicals and they suck for the environment, too. Investing in a good filtration system is better for your health and more cost effective in the long run. Have a look at my shopping guide (page 266) for a recommended filtration system. Water is also discussed in Chapter 10.

    I often use ingredients that you won’t find in the average cookbook. Don’t panic! Turn to my shopping guide on page 260 to find out more about these.

    oils – When choosing oils, always go for organic, cold pressed versions and extra virgin when it comes to olive oil. Cold pressed means that no heat is used in the extraction process and so the oils retain more of their nutritional value and flavour. They are also not subject to oxidisation from light or heat, which can change their chemical structure. This is why a good rule of thumb is to invest in good quality oils that are sold in dark glass bottles to protect them from the light. The cheap vegetable-based cooking oils in clear plastic bottles won’t be cold pressed, so avoid these like the plague. But as with any unrefined cold pressed oils, as a general rule of thumb, use them for drizzling instead of cooking at high temperatures. You can use pure olive oil, which is different to extra virgin. However, heating many of these unrefined cold pressed oils can alter their chemical structure, which diminishes their nutrition and flavour benefits.

    The oils that are generally better for cooking at high heat are the ones that are solid at room temperature; these healthy saturated fats have a high smoke point so can be used for cooking at high temperatures. I often use coconut oil, which has natural anti-fungal, anti-microbial and anti-parasitic properties. They are also excellent for keeping the microbiome – the body’s bacterial population, the majority of which is found in the gut – in good order.

    Other healthy saturated fats include organic unsalted butter (ideally raw or cultured), ghee (clarified butter, meaning most of the milk proteins have been removed) or pork lard from pasture-raised animal

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