Bio-compatibility Hair Testing – What’s Right for your Body?

Itchy skin, rashes, unhappy stomachs, headache, insomnia, fatigue.

Any of these sound familiar?

These symptoms can be really frustrating and options are often limited to managing symptoms, but they all have one thing in common.

They can all be caused by food intolerance/sensitivity!

So how can you get to the core of the problem and get REAL RESULTS?

Even if you have a healthy, balanced diet this doesn’t mean you will be symptom free as it may not necessarily be the right diet for you! That is why food comparability testing can help you get results as it can help to explicitly identify what does and doesn’t work for you.

shutterstock_522715066Over my 12 years in practice I have tried a number of approaches based on my training and subsequent study. Initially I would try and find the perfect homeopathic remedy which really didn’t work as much as I would have liked. Then I tried the Naturopathic detox approach – identify and remove allergens and then heal and seal the gut. Lots of products and a reasonable success rate but quite expensive from the point of view of the testing and the supplements.

It is also important to remember that particularly with skin cases it can often be external factors as much as the diet that can be triggers. Sometimes you need to be a bit of a detective and this test can really help. I always remember seeing a client who had puffy eyes for 10 days where nothing was helping. On questioning her the new curtains in her room from China had gone up 2 weeks earlier. Knowing that these materials are often packed with chemicals I simply got her to remove them for a few days and it cleared the problem.

In previous blogs I have covered the options available for different forms of testing however currently I am recommending the Bio-compatibility Hair Test for 500 foods and household chemicals for six main reasons;

  1. Its SIMPLE AND EASY – It only requires a hair sample!
  2. It is the MOST COMPREHENSIVE test available – The test covers 500 household foods and household chemicals. Including all food groups, bathroom, laundry and kitchen products and even local brands found in supermarkets and health food stores!
  3. It is the BEST VALUE – $259 for 500 foods vs the same or higher cost for only 40-90 foods
  4. It’s NOT INVASIVE – No blood sacrifices required! (Trying to get a blood test from a toddler is not fun!)
  5. It is EASILY UNDERSTANDABLE – The test results come like a shopping list so its easy for you to see what works and what doesn’t for your body.
  6. FREE INITIAL CONSULT – I am currently offering a free 15 minute consult to see if Bio compatability hair testing is right for you!

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In the past skin cases were one of my groan cases – I knew it was a long process and most people want quick results and they often didn’t see them fast enough. Sometimes these cases even get worse before they get better. This test has really helped achieve some great results for clients where they have tried other options, particularly with eczema cases but also with some more complicated auto-immune conditions. In most cases clients who are compliant would see some reasonable progress in 4-6 weeks and sometimes earlier.

If you are interested in using this test I do offer a FREE 15 minute consultation to see if it is suitable for you. This is not a quick fix but rather a focused process with some dietary changes required based on your individual results. You can call my clinic reception on 8084 0081 to set up a time or email me at christine@elementalhealth.net.au for more information.

If you are not based in or around St Ives then please check out the Naturopathic Services site for details of a natural medicine practitioner in your area or even just to find more information on the test.

5 Tips for good gluten free menu’s

Breakfast at The Conservation Hut

 Australia Day we added a couple of days leave creating a long weekend and headed up to the Blue Mountains. Being strictly gluten free I did some research before I left and came up with an impressive list of options. Unfortunately the definition of gluten free varied widely. So here are some tips for aspiring cafes and restaurants.
1. Having gluten free bread available is nice but it doesn’t make for gluten free options . We particularly enjoyed the gluten free high tea at the Hydro Majestic because we got to enjoy lots of delicious options which were all gluten free. They even toasted the bread which is essential when you are dealing with gluten free bread. A particular highlight was a raspberry macaroon served with fresh raspberries. Just wish they could sort out the gluten free scones – there are some great options around and they are an essential part of a high tea. Also just remember if you do provide gluten free bread then be careful about cross contamination with food handling.

2. Provide real gluten free options. At Anonymous Cafe at Blackheath the gluten free breakfast options included gluten free toast, spiced pumpkin loaf and a gluten free muesli. The spiced pumpkin loaf was served with marscopone and jam and was a delicious option.

Gluten free at the Hydro Majestic

3. Remember people who are gluten free often have multiple intolerances including dairy and egg so ideally include options which don’t double down on the intolerances. Great breakfast options could include adding a vegetable hash with optional inclusions such as salmon, egg or bacon. The Conservation Hut at Wentworth Falls offered a smoked trout hash with a poached egg and was happy to leave it off when requested.

4. Educate your staff about your menu’s. At one restaurant which will not be named I was asked by one waitress whether potatoes were gluten free? She then advised that only two of the main courses were options but subsequently a different staff member then told me that everything could be made gluten free. This was a bit misleading as it turned out they removed the portion of the meal that required gluten. For dessert it was actually the crumble part of the peach and apple crumble and it would have been nice to know that half the dessert would not be included. Its so easy to make gluten free crumble mix – any mix of almond meal, brown sugar, quinoa or rice flakes would work well.

By contrast we also enjoyed dinner at Vesta‘s in Blackhealth where the waitress not only could tell you what was possible in terms of gluten free but provided options such as flaxseed crisp to enjoy with the pate on the charcuterie board. The small board made a good sized entree between two people and included a pate and a terrine as well as some meats and excellent pickled vegetables.

5. Mark the menu with the gluten free and other options, such as vegetarian. This means when you search menu’s its easy to see if there are real gluten free options and quickly identify what they are. The Ori Cafe at Springwood and Papadino’s at Katoomba both have well marked menu’s with a good range of options. The night we ate at Papadino’s the specials board even included a gluten free gnocchi. It was served with a Napolitana sauce which was quite garlicky but also delicious.

Christine Pope is a Nutritionist and Homeopath who practices at Elemental Health at St Ives. If you need help managing food intolerances or just some good restaurant recommendations you can make an appointment on 8084 0081 or book online .

 

 

 

 

 

Gluten Free Made Easy

 There are a lot of people who need to change their diet and go gluten free. Whilst approximately 1% of the population need to go gluten free as a consequence of coeliac disease another 6-8% of the population suffer from non-coeliac gluten senstivity. Many people who suffer from other auto-immune conditions also find that removing gluten from the diet assists in managing their condition.

You realise that you need to make this change but you don’t really know where to start? This blog will help you get started with those changes. Lots of recipe ideas are contained in my page Gluten and Dairy Free Dinners and the recent blog Seven gluten and dairy free breakfasts.

The best way to start a gluten free diet is to do it after restocking your pantry and freezer. Look at what you usually eat and then prepare a shopping list to enable you to stock up on alternatives.

Ideal suggestions could include the following;

  • Replace bread and crackers with suitable gluten free alternatives. Suitable alternatives for bread could include gluten free bread from Country Life, Dovedale, Healthybake, Schars or gluten free bakeries. Choices Bakery at Turramurra has a wide range and Deeks Bakery in Canberra provides online ordering across Australia. Gluten free bread is best served toasted and should be stored in the freezer so you can use it as needed.
  • There is already a good range of gluten free crackers including rice crackers and corn cakes available in most supermarkets. Just read labels to make sure that there are no  other ingredients that are problematic particularly if you have multiple food intolerances.
  • Breakfast cereals often include gluten so its important to ensure that you have a suitable alternative. Commercial rice bubbles and cornflakes for example can contain gluten so its best to find alternatives such as puffed rice. Making your own muesli is an easy and cost effective option using a range of gluten free puffs and flakes as well as dried fruit, nuts and seeds.
  •  The porridge below is from Brookvale farms and is served with stewed plums and coconut yoghurt. Its tasty and only takes a few minutes to prepare.
  • Pasta might be a good option for quick meals and there are several gluten free pastas to choose from including Orgran who have an excellent lasagne as well as San Remo. Ideally when cooking gluten free pasta keep stirring it whilst cooking to stop it sticking together. Also make sure that you rinse it well before serving.
  • Baking is easier with gluten free options at hand such as gluten free plain and self raising flour plus gluten free cornflour. These can often be substituted in baking however generally if you don’t have gluten free flour you are better off using a mix of different gluten free flours to really improve results.
  • Stock up on a range of rice including basmati and risotto rice so that you have a few different alternatives for meals.
  • Check the Celiac organisation website for lists of foods which may have some gluten. Often it can be surprising with things such as soy sauce and BBQ sauce containing gluten which doesn’t seem quite unnecessary.

Do you have any other tips for going gluten free easily? Please post them in the comments section below.

Need help deciding if you need to change your diet? Christine Pope is practicing at Elemental Health St Ives and can be contacted for appointments on 8084 0081.

 

 

 

Gluten free Canterbury NZ

Seafood Platter with Gluten Free Bread, The Trading Room, Akaroa

A trip to the South Island of NZ is a great short holiday but what impressed me on this trip was how well food intolerances were managed. It’s obviously easier with a common language to discuss menus but consistently I saw staff who were across the issues and could advise on alternatives.

One of the good things around the Canterbury region of NZ was that menu’s were often marked gluten free (or dairy free or vegetarian). Even in fairly small towns with two or three cafes there was often at least one cafe with allergens marked.

The first night we landed in Christchurch around 11pm so we were happy to eat breakfast in the hotel  restaurant and I was thrilled to see a gluten free vegetarian slice on the menu. I ordered it with a side of bacon and it was very tasty. They also had a water urn with fresh citrus which was such a good idea when you are dehydrated after a flight.

We stayed at the Commodore Hotel near the airport and I can highly recommend this option for travellers. From the shuttle driver who picked us up late at night with a string of helpful instructions to the staff on the front desk who basically insisted on driving us to the car rental the next day and the restaurant staff who went out of their way to organise tea for me at midnight. It was a well run hotel with a great team!

 

The next day we travelled via a little town called Springfield to Arthur’s Pass where we had booked in at a wilderness lodge for New Year. Trip Advisor had flagged a gluten free cafe there but it had shut for the holidays which was disappointing. The Yello Shack cafe, which sat next to Springfield’s major attraction (a big donut) did offer a range of gluten free treats, including a gluten free caramel slice that was almost as good as my brother’s.

 The lodge at Arthur’s Pass was a bit of a treat for our anniversary and provided all our meals for a few days. They catered well to allergens for entree’s and mains but were not quite as comprehensive on desserts. They also had a nice gluten free sourdough the first night with olive oil which I really appreciated. The packed lunch with sandwhiches made with a seeded Vogel loaf were also excellent.

My favourite entree was a Salmon and Potato Fish Cakes which was made with mashed potato and was fresh and flavourful. We also enjoyed fresh venison and other local specialities. Must remember to send them some gluten free muesli slice , quinoa choc chip cookie recipes and a few dessert options to round out their offerings.

 

Salmon and Potato Fishcakes, Arthur’s Pass Wilderness Lodge

From Arthur’s Pass Wilderness Lodge which had included guided walks we repaired to Hanmer Springs to soak our tired limbs. On the drive we stopped at the Red Post Cafe in Culverden which had a sign up inviting you to ask about their gluten free options. We both enjoyed a Smoked Chicken salad with a cranberry style dressing, sweet but tasty.

Hanmer Springs is a popular tourist spot with lots of dining options including our hotel which had quite a formal restaurant. The Braemar Lodge was a recommendation from my youngest sister from her last trip to NZ and its a luxurious spot if you want to indulge. They have very large rooms, spas on the balcony’s and their own Beauty Spa, which was largely priced better than the one at Hanmer Springs Thermal Pools. The only downside is its about 3km of dirt road to get there and it really isn’t easy walking distance to the Springs.

The standout meal for us whilst we were there was at Malabar, which is advertised as Asian Fusion. The menu was clearly marked with gluten and dairy free options and when queried staff could easily explain when a dish wasn’t marked gluten free. We started with onion and spinach bhaji which was in a chickpea batter and followed it with caramelised pork belly (gluten containing ingredient was soy sauce) and wok fried fish with some poppadoms. It was all delicious and we would happily have eaten there again.

There were a lot of other options for gluten free dining in Hanmer Springs with options such as salads, nachos and the option of gluten free bread for sandwhiches and our hotel also provided gluten free cookies and gluten free bread at meals which were really appreciated. The major surprise for me was that when I walked into the cafe at the thermal springs they had quite a range of gluten and dairy free items, including a delicious ginger slice which went very well with my cup of green tea.

 

Fresh caught fish

 

A day trip to Akaroa, which is a lovely little French town about 100km’s from Christchurch brought us to the Trading Room restaurant with a very reasonably priced seafood platter served with gluten free bread and salad. It included generous quantities of prawns, calamari, two types of fish and the local specialty Green Lipped mussels.

We did a little bit of shopping for picnics and generally found the best gluten free options in the New World Supermarkets. We did try Pak n Save once but never again!!

My advice to people travelling in this region is to do a little bit of research on gluten free options online before you travel however Trip Advisor turned out to be the most useful app giving reviews for local restaurants and I was glad that I taken up Vodafone on their $5 a day NZ plan to access my usual data as Trip Advisor and Google Maps really made the trip a lot easier.

 

 

 

 

 

 

 

 

 

Seven gluten free and dairy free breakfasts

Many of us stick to the same boring breakfast every day however when you suddenly find out that you can’t have wheat anymore the usual toast or cereal just doesn’t cut it any longer. So what do you do?

Here is a range of suggestions that I find work well in practice. I have included recipes or links to the recipes. Its easy to substitute particularly with gluten free grains or different types of milk (coconut, almond, rice or soy).

  1. Easy peach crumble (or pear or berry or apple or any combinations you like).
  2. Banana and choc chip muffins
  3. Roast vegetable hash
  4. Mango chia pudding
  5. Gluten free muesli with fruit puree
  6. Buckwheat pancakes (Orgran packet mix has all the instructions) but works well with bacon and maple syrup or grilled banana or fruit.
  7. BLT on gluten free bread with smashed avocado

Just click on the links for the easy mango pudding recipe from the Healthy Chef which only has four ingredients but really comes down to fruit, chia seeds, water and coconut milk plus the other link is to my gluten free muesli recipe which really can be tailored to personal preference. An even easier version can be buying a gluten free muesli and adding a few of your favourite ingredients, such as nuts and seeds or LSA mix.

Peach crumble

Easy peach crumble

4-6 peaches sliced

1/2 cup almond meal

1/2 cup quinoa flakes

50 g melted butter

1 tablespoon brown sugar (coconut sugar, maple syrup work well too)

Place sliced fruit in a casserole dish. Combine melted butter with almond meal, quinoa flakes and sugar . It will be a little lumpy. Sprinkle over sliced fruit and cook at 180c for 20-25 minutes until topping is crispy and golden. Serve with coconut yoghurt for a little extra protein but its delicious by itself and the quinoa and almond provide good protein and fats.

Banana and choc chip muffins

1/2 cup sugar

1 tsp vanilla essence (add to sugar)

50 g butter

3 mashed bananas

1 1/2 cups gluten free self raising flour or 1 cup gluten free plus 1/2 cup of almond meal or coconut flour

1 egg

1/4 cup choc chips preferably dairy free

Melt butter, mix in sugar and then egg. Add in alternately flour and bananas and stir well. Then add in the choc chips. Spoon mixture into 12 muffin cases or greased muffin tray. Cook 15-20 minutes at 180 Celsius. Muffins should be lightly browned when cooked.

Roast Vegetable Hash

This is really just a good way to use up leftover roast vegetables and many combinations work well.

Ideally you need half a cup of roast vegetables (potatoes, pumpkin, parsnip, carrots, etc) per serve

2 slices of bacon per person

1/2 small brown onion

1/2 cup greens either bok choy, wombok or cabbage work well

Saute bacon and onions for 2-3 minutes until lightly cooked. Add greens and roasted vegetables and stir for 3-5 minutes until warmed through. Salt lightly and serve.

BLAT (Bacon lettuce avocado and tomato)

Saute two to three slices of bacon and serve on a gluten free bread roll toasted with mashed avocado and sliced tomatoes.

Christine Pope is an experienced natural medicine practitioner who also teaches and is Head of Nutrition at Nature Care College. Food is one of her favourite topics!

Would love feedback on the recipes or any other easy breakfast suggestions which are gluten and dairy free!

What do you do when your child can’t eat egg, potato, dairy or wheat?

Health food ingredients in white porcelain bowls over papyrus ba

Recently I have seen a few children with an interesting range of food intolerances. In fact one recently was such a challenge it made gluten and dairy free look easy!

So how do you make changes when your child’s diet is so restricted ? What the hell do you put in their lunches for school?

First up don’t focus on what they can’t eat, focus on what they can eat. Typically there is a long list of fruit and vegetables plus meats and fish. Not a bad start. Then look at substitutes for foods. One tougher example is egg however there are a number of options in baking including “no egg” replacer by Orgran. I also found vegan recipes have some good substitutes including 1/2 a mashed banana or soaked chia seeds in lieu of eggs. Orgran also offer vegan options in many of their baking mixes which are helpful. This vegan website has a great range of egg replacment options http://chefinyou.com/egg-substitutes-cooking/ .

Coconut oil and fresh coconutIn a previous post I have already covered options for dairy free in detail so have a look if you need some more information http://wp.me/p4iTIZ-2g .

Secondly make sure you spend time working on gut repair. Many minor intolerances fall away when you repair the gut with adequate glutamine and support effective digestion with herbs and probiotics. Continue providing support with home made stocks and fermented foods. Fermented foods are a good source of probiotics for the gut and often cheaper than supplements.

Home Made Cultured Or Fermented Vegetables

Now the school lunches – gluten free breads are available but often include rice and potato flours which are also increasingly common intolerances. Some options here could be;

1. Use firm lettuce as wraps for fillings or hollowed out cucumber or corn cakes.
2. Consider salads with a firmer leafed green such as wombok with chicken, Waldorf salad with chicken or Thai roast beef salad with cos lettuce.
3. Drumsticks are a great option with a simple marinade.
4. Meatballs – Recently I made baked chicken meatballs which were very popular. Ingredients were bacon onion and tomato paste.
5. Vegetable sticks with hummuus, avocado or mashed bean dip.
6. Leftovers are always good, specially roast meats or sausage with a roast vegetable salad.

Pinkfarm’s facebook and website have great ideas and lots of information on fermented foods. Have a look at http://www.pinkfarm.com.au/lunchbox-ideas/ for some more ideas on lunches and also their fabulous stainless steel lunchboxes.

Whilst it may seem like a lot of work initially I find a little more preparation in the evenings makes the morning rush much easier. I usually pack up lunch size portions of leftovers for my children for the next day and then it can be grabbed out of the fridge before I drive them to the train station.

The extra work really pays off when you see the change in your child’s health as a result of making these changes. I often have parents telling me how sickly kids no longer get every cold that’s going or how much their skin has improved as a result of making these changes. Its really worth giving these changes 3 months to see the full benefit. Particularly if you can work on gut repair at the same time.

Would love to hear your stories about how dietary change has made a difference to you or your child. Please leave a comment on the blog below.

Christine Pope is in clinical practice at St Ives in Sydney and if you need help managing or identifying food intolerances you can make appointments on 8084 0081.

Brain Fog – is your brain suffering?

Those of us who have given up gluten are often familiar with the concept of brain fog. Basically that’s what used to happen to us every time we had gluten ( the big protein found in grains such as wheat, rye, spelt, barley and oats).

However there may be other reasons you get a foggy brain, problems with your memory or keep losing things like the shopping or even the car at the shopping centre! Many of us just blame it on getting older or being really busy but what about if its something more concerning? Really what if the brain is starting to struggle and it needs more support?

Recently I have been reading a lot about the concept of a “leaky brain” , in many ways a similar concept to that of a “leaky gut”. The blood brain barrier is supposed to be relatively impermeable to protect our brain. There are a whole range of factors which can damage this barrier including not surprisingly diet but also infection and toxicity.

Diet is a relatively easy example. In the US Cyprex labs tests include a wide range of gluten intolerance testing including transglutamaninsases 2 ,3 and 6. Each of these is associated with different types of gluten intolerance reactions and only one of them is a gut type reaction, commonly associated with coeliac or gluten intolerance. If you have antibodies to the transglutaminase 6 for example you can be reacting to your central nervous system – on other words autoimmunity to brain tissue. Some early indications suggest this is what may be happening in the case of MS where the sheath around nerves starts to unravel.
Bakery Bread on a Wooden Table. Various Bread and Sheaf of Wheat
How do you support brain health if you are having problems? First up if you have coeliac or gluten intolerance in the family get testing done to ensure you are not coealiac (much easier to do whilst still eating gluten) and then do a food intolerance panel to eliminate any other allergens. Unfortunately the testing done in the US is not available here yet but you can easily get gene testing done on a couple of genes which do indicate a strong possiblity of gluten intolerance.

Next try eliminating gluten and dairy for 6-8 weeks. I know it seems like a long time but it takes a while for damage to be repaired and for you to see a shift in your symptoms. Make sure they are eliminated and not just reduced and also include any foods which come up in the food intolerance panel. During this period make sure you are eating a lot of vegetables ( 3 cups a day) and a couple of serves of fruit a day. You may even find smaller meals more often will support your energy levels better.

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In addition some basic anti-oxidant support in the form of fish oils as well as resveratol may also be useful but at a minimum ensure that you are eating good quality fats such as olive oil, coconut oil, flaxseed oil and including sources such as nuts and seeds and avocado.

Then see how you are going? Is your memory better, gut less upset etc. If it shifts it might be time to say goodbye to gluten!