Author: Danielle Lamb

Accredited Clinical Nutritionist BHSc (NutMed), Bachelor of Business (BBus) My Journey from trusting my gut to healing my gut I DECIDED ENOUGH WAS ENOUGH! I DECIDED TO STOP BEING TOLD, “NOTHING COULD BE DONE”, “THAT NOTHING WAS WRONG WITH ME”, “YOUR GUT PROBLEMS ARE ALL IN YOUR HEAD”. I DECIDED TO STOP ALLOWING MY POOR GUT HEALTH TO CONTROL MY SOCIAL LIFE, MY MENTAL HEALTH, PHYSICAL HEALTH AND MY ENTIRE LIFE! I DECIDED TO TAKE ACTION & TAKE STEPS TOWARDS HEALING! I was sitting in my office job, in front of my computer, surrounded by Nutritionist and Naturopaths who were developing healing food products and helping to heal the guts of our customers. Yet, there I was, sitting there, suffering in silence with my own gut health issues. I wasn’t unhealthy, in fact, by general population definition I was as healthy as they come. I ate all of the foods I was ‘supposed to’, all of the ones I was taught were healthy for me. But my gut certainly wasn’t. I WAS LIVING IN A NIGHTMARE Of pain, discomfort, smelly embarrassing gas, brain fog, unusual toilet experiences, low mood, fatigue and more. And I continued to be told that there was nothing wrong with me. That there was nothing to be done. That it was all in my head. But I knew there was more to it. I sat day in, day out trying to absorb some of the Nutritionists and Naturopaths valuable wisdom and beautiful knowledge. To try and help myself through these issues. THEN! It came to me. I told myself, “you love to help others, you love food, you believe in what they do here, you have seen REAL results! You want to get your own life back!” THAT’S WHEN I DECIDED TO TAKE THE JOURNEY AND LEARN ALL THERE WAS TO KNOW ABOUT FOOD, NUTRITION & GUT HEALTH. I WANTED TO LIVE & BREATH MY PASSION FOR HELPING, HEALING & HEALTH. I wanted to one of ‘them’ (Nutritionist or Naturopath). They were healthy, happy and healing, everything I wanted to be and do! So, I DID IT! I wasn’t prepared to let life pass by, living with pain, discomfort and the mundane. I WAS PUT ON THIS EARTH TO TRULLY MAKE A DIFFERENCE, TO CHANGE LIVES. To change my own life! I enrolled into my course, horrified at the expense. Not only the cost of the degree, but also the many years of my life I would have to dedicate! THE CONTEMPLATION WAS REAL! A 3 year degree and all of that student loan debt?! But my calling was there and I made a decision FOR ME and the people I knew I needed to help. To make the impact I wanted to make in the world, I needed to get skilled! A Health Science degree was PETREFYING! THROUGHOUT THIS TIME I WAS DETERMINED THAT IN ORDER TO HELP OTHERS, I NEEDED TO GET MY OWN HEALTH IN ORDER SO THAT I COULD SHARE MY EXPERIENCE AND STORY. I studied and worked, worked and studied while remaining well ingrained in the health industry through work and social circles. As I went along in the degree and learnt more and more about the science of the body, science of food and how food was used as medicine, nutrients, the pharmacology of it all and as I processed through supervised clinical experience, I applied, with gripping determination, diligence and commitment, my learnings for MY OWN GUT HEALTH. With each new learned piece of information, in each subject, I began to see very real and positive changes happening to my gut health – THE RELIEF! FINALLY, SOMETHING THAT WAS WORKING! I played around with eliminating foods that were shown to be troublemakers for people like me. Some helped, some didn’t but as I went through this process, I found the foods causing me issues and my bloating significantly reduced. I uncovered the imbalances in my gut in regards to the bacteria and was able to correct it with the new strategies I was learning. I embodied all of the programs and protocols and identified the causes to all of the pain and discomfort I’d found my self in for years before. I became familiar with foods that were reacting at a cellular level with my body causing mayhem in my tummy. I used healing foods and nutrients that fit with my body to begin the healing process. My gas began to become less frequent, less PUNGENT and was able to be relieved with a good toilet stop. Never before in my gut health journey had a poop felt so rewarding! IT WASN’T EASY, IT TOOK TIME, COMMITMENT AND AN UNDERSTANDING OF UNIQUE DIFFERENCES IN MY BODY. I REALISED, THERE WAS NOT A ONE SIZE FITS ALL, QUICK FIX APPROACH TO HEALTH. I also realised where I had been going wrong all of these years. Why the things I had tried in the past just hadn’t worked. How there was so much misinformation out there and some of the things I thought I was doing right were actually some of the biggest contributors to my issues. By the end of my degree, I was living healthier, happier and I had truly helped others that I had supported through their gut health journey in the student clinic that I practiced in. This was my calling. On a deeper personal level, I WAS ABLE TO FREELY AND WITHOUT FEAR GO ON DATES WITH CONFIDENCE, EAT OUT WITHOUT THE DREAD OF EMBARRASSMENT AND BOUNCE AROUND IN THE GYM CLASSES I ONCE LOVED. When reflecting on my experience and how far I had come. I cried with relief. All of the wonderful experiences I missed out on, ones I never thought would be enjoyable again, I could live, it was my reality! From uni, I drew on my past Business Degree, experience working with those original inspiring Nutritionists and Naturopaths, developing healthfood products and helping people live to their ‘true potential’ to get ‘more out of life’. I launched whole heartedly into Beta Me Nutrition ready TO MAKE A DIFFERENCE TO CLIENTS WHO ARE AS READY, MOTIVATED, DEDICATED & DETERMINED AS I ONCE WAS WHEN IN THEIR SHOES. To share my knowledge, experience & expertise so that they can experience a new lease on life without having to undertake the 3 years of study, extensive experience and the outlay for an entire degree. Now as I reflect, I think back on: The life changing results of my clients. The lives and bodies I’ve impacted. The sparkle in my clients eyes when they share with me that they life has profoundly improved. How good it feels for me when they have success. The great dedication my clients have to their health and life How proud and excited I am as their Nutritionist to see them shine and continue to shine I KNOW I MADE THE RIGHT DECISION. EVERY MOMENT OF PAIN HAS BEEN WORTH IT! Life is all about taking risks and INVESTING IN YOU! I INVESTED IN ME BOTH PHYSICALLY & MENTALLY & I WON! I get to be happy and healthy. I get to help people who are living with what I had been through and make a difference in peoples lives. I get to wake up in the morning, hit the gym unconcerned about what noises or unwelcomed smells my bowels may make. I get to go out for meals with friends and not have to worry about the discomfort of knowing exactly where the closest toilet is to make a break for if I even look at the wrong food! I get to go out, looking and feeling fabulous without worrying about bloating out like a balloon! EATING IS NO LONGER A FEAR OR DRAG, IT IS ENJOYABLE, SOCIAL & NOURISHING. So, if you’re someone who is in the thick of it. Who is FINDING YOURSELF ISOLATING YOURSELF, AVOIDING FOOD & SOCIAL EVENTS, STUCK & AT THE MERCY OF YOUR ALL-IMPORTANT GUT, know that there is a way through. Know that there are people out there who have the knowledge and information you need in order to succeed and live a better life. YOU’RE NOT ALONE! I’ve been there, I’m hear for you now, I’m here to listen, to share my experience and knowledge, advice and support with you. All you need to do to start is to COMMIT TO YOU. COMMIT TO THE LIFE YOU HAVE TO HAVE. Dani x Danielle’s Qualifications & Associations Accredited Clinical Nutritionist – Bachelor of Health Science (NutMed), Bachelor of Business (BBus) Australian Natural Therapies Association (ANTA) Complementary Medicines Practitioners Association Council (CMPAC) Australian National Register of Accredited Natural Therapists (ANRANT)
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HEMP: What’s all the fuss?

HEMP
Hemp is a member of the cannabis family… but NO it will not make you ‘high’.

It is because of its association with getting high that hemp was once banned for consumption in Australia and some other countries.

Despite this, it has now been approved for safe consumption in Australia under the Foods Standards Code, provided the product is confirmed to have low-psychoactive properties.

 Research has in fact shown that hemp actually boast some pretty ‘Superfood-Like’ properties and may benefit our health in several ways.

What do hemp seeds taste like?

Hemp seeds have a slightly nutty flavour, but this is very subtle. They really do not taste like much at all. They do however, offer a nice texture when sprinkled over your foods as they have a crispy outer shell.

What nutrients do they offer?

Protein

Hemp seeds are approximately 25% protein, with most of the essential amino acids that our body requires to function at its best. Not only does this protein support the growth and repair of our muscles but it regulates our immune system, connective tissue including hair, skin and nails and keeps us feeling fuller for longer.

Healthy Fat

They also pack a health punch of omega-3 fatty acids. Omega-3 fatty acids reduce every day inflammation and inflammation associated with pain conditions such as PMS, arthritis, headaches and much more. They also support healthy brain function, regulate healthy cholesterol levels and keep our mood in check. Hemp seeds are a great alternative to fish oils.

Fibre

Hemp seeds contain significant amounts of fibre. Fibre is necessary for health bowel motions, regulating cholesterol, regulating blood sugar levels, keeping us feeling fuller for longer, assist with waste elimination and enhance the function of the health bacteria in our gut.

With all of these fantastic benefits it is no wonder people are flocking to healthfood stores and pharmacies to get their hands-on hemp products. Besides their many benefits they are also extremely versatile. You can sprinkle them over your breakfast for a satisfying start to the day, top your salads with a little crunch, throw them in a smoothie or mix them through a dip!

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Polycystic ovarian Syndrome (PCOS) & Nutrition

PCOS

PCOS

What is the endocrine system?

Our endocrine system is responsible for the creation and management of our hormones. It consists of the organs or glands that transport those hormones to our circulatory system. Hormones are chemical messengers that ensure that our body functions as it should.

What happens when my endocrine system is not functioning properly?

Alterations to your endocrine system or the glands of this vital system can contribute to the hormonal issues of puberty, fertility, insulin resistance, stress management and mood disorders. You may also experience weight gain, low energy, bone density issues in males and females.

What is PCOS?

Polycystic ovarian syndrome (PCOS) is a common endocrine disorder that affects women in many ways.

It can carry the characteristics of:

  • Several ovarian cysts of varying sizes
  • Irregularities of your period
  • Delayed fertility or infertility
  • The elevation of male hormones.

These abnormal hormonal patterns can see the growth of unwanted body hair on your face, nipples, chest, back, arms and legs. It can also result in acne, painful periods and heavy periods.

Other complications of PCOS include:

  • Type II diabetes stemming from insulin resistance
  • High cholesterol
  • Hypertension
  • Metabolic syndrome
  • Depression
  • Anxiety

Insulin Resistance & Obesity

People who live with PCOS cannot efficiently utilise the hormone insulin that is responsible for regulating our blood sugar levels.  This leaves insulin circulating in our blood stream rather than moving glucose (sugar) into our cells to produce energy (resulting in fatigue). The increased circulation of insulin can result in the increase of male hormones as previously mentioned. This process can also contribute to the accumulation of body fat and this becomes a cycle that continues.

Increases in body fat can lead to oxidative stress (damaging to cells) and stimulate inflammation in response to the oxidative stress. Where there is oxidative stress and inflammation, metabolic syndromes such as diabetes type II present and fertility becomes increasingly more difficult.

Quality Nutrition & PCOS

Proper nutrition plays a significant role in managing hormones and the complication of poor hormonal regulation.

Quality nutrition can:

  • Support the reduction of oxidative stress
  • Reduce inflammation
  • Manage insulin sensitivity
  • Support healthy body weight
  • Support energy production
  • Reduce the effects of mood disorders

Poor Quality Nutrition & PCOS

Just as quality nutrition can help PCOS, poor nutrition can certainly hinder or worsen symptoms.

A poor-quality diet may include:

  • Processed foods such as cakes, biscuits, packaged foods and deli meats
  • Fried foods
  • Fast foods
  • High sugar foods
  • High refined carbohydrates and low GI foods, such as breads, pastas and white rice.
  • Foods high in saturated fats
  • High calorie diets and large portion sizes

So what nutrients can help with PCOS?

Improving nutritional status may benefit PCOS suffers.

Research studies have identified the following nutrients as important in the management of PCOS associated inflammation, oxidative stress and hormonal imbalance.

  • Magnesium
  • Calcium
  • Zinc
  • Vitamin D
  • Omega-3 fatty acids & healthy fats

These nutrients can be accessed sufficiently within the diet, however, for some, nutritional supplements may be necessary. If you suffer from PCOS, speak with a nutrition professional to develop a PCOS supportive diet or supplement regime.

Contact Beta Me by Danielle Catherine

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Breakfast: Oat, Chia, Hemp and Nut Protein Pudding

Breakfast

Why is breakfast so important?

Breakfast is an important part of our health. It prepares us physically and mentally for the day and sets the tone for how our metabolism will respond for the day ahead.

This is why, the foods we choose to put in or not to put in our mouth in some people’s case, really does have an effect on how we live for that day.

Consequences of no breakfast or the wrong breakfast may include:

  • Poor concentration
  • Poor memory and retention of information
  • Brain fog
  • Irritability
  • Headaches
  • Low productivity
  • Poor brain function
  • Low energy
  • Low libido
  • Excessive hunger later in the day
  • Bing eating
  • Poor sleep
  • Higher levels of stress or a poor stress response
  • Slow metabolism

 

Longer term implications may include:

  • Weight gain/weight loss
  • Nutritional deficiencies
  • Blood sugar complications
  • Muscle wasting
  • Elevations in cholesterol and blood pressure

A well-balanced breakfast should include a balance of protein, healthy fats and a small amount of complex carbohydrates.

This Oat, Chia, Hemp and Nut Protein Pudding will have any feeling energised and ready to take on your day.

 

Oat, Chia, Hemp and Nut Protein Breakfast Pudding

 

Ingredients

1 tbsp. chia seeds

30g oats

½ cup water

Combine in a bowl and soak overnight.

 

1 tsp cacao powder

1 tbsp cacao nibs

1 heaped tsp almond butter (or any pure nut butter)

1 tsp cinnamon powder

10g vegan protein, flavour of choice

Another ½ cup water

1 dash almond milk

Toppings

10g Mixed nuts and seeds

10g hemp seeds

Method

Add pre-soaked chia/oat mix to a small pot.

Turn heat to low-medium.

Gently warm and add the remaining water, stir.

Once stirred through add the rest of the ingredients besides the toppings and stir until combine.

Remove from heat into bowl.

Top with mixed nuts, seeds and hemp seeds.

The pictured pudding also has dragon fruit chips for decoration, but you may like to add some fresh fruit such as passionfruit or berries.

You can enjoy this pudding cold or warm so it is a fantastic breakfast all year round!

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Memory Loss: It isn’t just for the elderly

Follow these simple steps to keep a sharp mind

Memory loss is not just an ‘old people’ thing. We all have those moments when we walk into a room with purpose, only to get there and forget the very reason we entered in the first place. Or have forgotten someone’s name the moment we have been introduced… GUILTY!

Now do you believe me when I say these momentary brain fogs are not just for ‘old people’? I can see many people relating to these exact moments through the screen.  However, if we do not look after our brains with the correct dietary and lifestyle supports, we can easily begin the slow mental decline that is often seen in the elderly a lot earlier than anticipated.

Eager to know what these lifestyle and dietary preventions are?

These include:

  • remain active
  • get enough zzzzzzz
  • quit smoking or don’t take up smoking
  • maintain your social circle
  • take control of stress, anxiety and depression
  • take time-out to breathe and release the amount of things that run through your brain daily.
  • reduce your alcohol consumption to 1 glass per day (or less 😉)
  • consume a well-balanced eating regime that is:
    • Low in sugars
    • Low in saturated and trans fats
    • High in polyunsaturated and monounsaturated fatty acids.

The term ‘use it or lose it’ really does ring true for good brain health.

Do puzzles and problem-solving activities

Learn all you can

  • Not only does it help you communicate with others and achieve great things in life. Educating yourself through structured or self-driven activities keeps your mind eternally active and healthy.

Activate all of your senses

Sight, touch, smell, hearing. By using all of these senses you can train your brain to retain information. Repeat what you have learnt over and over again out loud and on paper so that you can see it.

There may be other more complex health issues that may be causing mental decline or blockages so it is important to check with your health professional for a complete examination.

If you are interested in improving your diet to optimise your memory and aid in the prevention of memory loss, contact Danielle Catherine at Beta Me Nutrition enquiries@betame.com.au.

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Hangover Survival Smoothie

The Dreaded Hangover, Often the Consequence of a Good Time

I am not one to drink regularly, however, I do on occasion like to socialise and let my hair down with a few drinks.

Because alcohol highly depletes our vitamins, minerals, body fluids and disrupts the functioning of our guts and liver, it is important to replenish with quality nutrients.

 

I like to take a liver support before the event and drink lots of water to reduce dehydration.

Once I get home and, in the morning, I find a nice smoothie nourishing and restoring and…. greatly reduces the severity of the hang over.

This smoothie is dairy free, gluten free, vegan and refined sugar free! 

 

In my Hangover Survival Smoothie you will find

1 cup almond milk or coconut water (full of electrolytes)

½ cup mixed berries (full of antioxidants)

1 banana (contains potassium, vitamins, minerals and carbohydrates)

¼- ½ avocado (healthy fats to reduce inflammation and fibre)

1 tsp cacao powder (contains magnesium)

20g prana or Sunwarrior protein vegan proteins

¼ cup baby spinach

1 tsp cinnamon

1 tsp nut butter

60ml Kefir

1 tsp maca powder

1 tsp chia seeds

Simply blend it all up before you begin your big night/day and have half when you get home and finish it off in the morning with a healthy protein and complex carb brekky.

Why these ingredients?

Coconut water contains a mix of electrolytes to support proper hydration and the processing of alcohol.

Berries are high in antioxidants to reduce the oxidative damage that alcohol has on our body. They also contain vitamin C to support the immune system and processing of alcohol.

Bananas are a source of the electrolyte potassium to replace the losses caused by the diuretic effect of alcohol. They also contain other beneficial vitamins and minerals.

Avocados are rich in fibre and potassium but are also are great source of healthy fats which help to reduce the oxidative damage caused by alcohol.

Cacao is rich in antioxidants to reduce oxidative damage and is a valuable source of magnesium, another electrolyte that assists in hydration, the processing of alcohol and relaxed the muscle and nervous system. Magnesium is also a vasodilator which can reduce the severity of headaches.

Protein utilisation and absorption is reduced with alcohol intake. Because protein plays an important role in every function of our body including our immune system, nervous system, digestive functions, liver function and muscle repair and function it is important that we replenish our protein to process the alcohol we have consumed and restore efficient and optimal body function.

Spinach contains iron and antioxidants along with other essential vitamins and minerals to reduce damaged blood cells and oxidative damage.

Cinnamon soothes and warms the digestive tract but also assists in blood sugar regulation that is often disrupted by alcohol, particularly those yummy drinks containing large amounts of sugars.

Nut butters not only taste delish! but they contain beneficial amounts of healthy fats.

Kefir assists in restoring the healthy gut bacteria that we lose with drinking alcohol. Many people now days have altered gut flora without the inclusion of alcohol so re-introducing these important little friends goes a long way towards a healthy hangover recovery.

Maca powder will boost your energy levels to bounce back faster.

Chia seeds are little seeds that pack a powerful nutritional punch. They are full of antioxidants, vitamins, minerals, protein, fibre and healthy fats providing the tools for a speedy recovery.

It’s what you put in that counts!

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Healthy Kheema Curry Recipe

Kheema Curry

Did you know turkey is healthy, high in lean protein and is leaner than most other meats?

It is also high in tryptophan which is an amino acid responsible for the production of our feel good hormone serotonin.

Choose whole turkey breast meat and mince over processed deli turkey meat for a healthy boost to your recipes.

Healthy Kheema Curry

Cook time 25 minutes

Prep time: 5-10 minutes

Serves: 4

INGREDIENTS
1 tbsp good quality olive oil
3 cloves
4 garlic cloves, finely chopped

1 tsp ground coriander
½ tsp turmeric
¼ tsp red chili powder or 1/8 tsp cayenne pepper
1 can organic crushed tomatoes
1 ½ tsp Celtic/Himalayan salt
500g turkey mince

1 tsp cumin seeds
1 cinnamon stick
1 medium onion, finely chopped
1 ½ tbsp. ginger, grated
1 tsp ground cumin
½ cup water
1 tsp garam masala
½ cup frozen peas
½ large lemon juice

METHOD

In a large saucepan, heat olive oil over medium to high heat.
Add the cumin seeds, cloves and cinnamon stick.
Continuously stir spiced until fragrant (about ½ minute).
Add the onion, ginger, garlic and salt.
Cook until onion is soft (about 5 minutes)
Add turkey mince and stir and cook until the meat is browned and cooked through.
Add cumin, coriander, turmeric, chili powder, tomatoes and water.
Turn the stove to high and bring the mixture to the boil, cover and reduce heat to low.
Simmer for 10 minutes.
Add the garam masala, peas and the lemon juice.
Cook until peas are just thawed (don’t overcook them as you want some texture).
Remove cloves and cinnamon stick before serving.
Top with coriander leaves for decoration and serve with a side of unsweetened kefir or place into airtight containers and refrigerate for lunches for the week.

Enjoy this healthy and delightful herb and spice rich dish hot or cold.

 

 

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