How to deal with uninvited gas

Round & About

Round and About

The digestive system is about 30ft in length from entrance to exit and consists of the following major sections in order from top down: the mouth, throat, stomach, small intestine (duodenum) and large intestine (colon).

As I have mentioned many times previously, the digestive tract is home to a complex community of bacteria  (approximately 100 trillion), which should not only be in balance for health and well being, but also should have the largest number of bacteria residing in the colon.

Sometimes, the small intestine gets overgrown with bacteria due to conditions such as low stomach acid, pancreatitis, diabetes, diverticulitis and coeliac disease. This is called Small Intestinal Bacterial Overgrowth or SIBO. These bacterial overgrowths produce either hydrogen and/or methane gas.

The small intestine has the surface area of a tennis court and is crucial to the efficient absorption of nutrients from the diet. SIBO disrupts the ability of the small intestine to efficiently absorb nutrients (the bacteria end up competing for the nutrients that the body is trying to absorb) often resulting in a broad range of micronutrient deficiencies (including iron, calcium, and vitamins B12, A, D, E and K) and symptoms including nausea, bloating, vomiting, diarrhoea, malnutrition, weight loss, joint pain, fatigue, acne, eczema, asthma, depression and rosacea.

SIBO is typically treated with antibiotics. Research suggests, however that certain herbal and lifestyle interventions are just as effective at treating SIBO.

In clinic, a multifactorial approach delivers the best results. This typically involves a combination of changing how much and how often you eat, what you are eating, adding in certain strains of probiotics, targeted supplementation, the use of herbs and essential oils and managing stress levels using techniques such as meditation, mindfulness, yoga, tai chi or deep breathing.

Call Mark BSc (Hons) BA (Hons) mBANT CNHC on 01183 219533 or visit www.entirewellbeing.com

Hydrangea heaven

Cherry Butler

Round and About

There are many types and some interesting facts about them. They can look good all year round but need a moist, well-drained soil. Pruning varies depending on type.

Hydrangea macrophylla

These are often referred to as indicator plants because their colour can determine soil pH. This refers to the mop head hydrangea macrophylla only; the bluer the flower the more acid your soil. In alkaline soil the flower will be pink but you can water on sequestered iron regularly or grow in a pot with ericaceous compost for more blue. They can be pruned to new shoots in late spring allowing the old flower heads to protect from frost during the winter.

Hydrangea paniculata

These are a lot larger and usually white and pale pink and my all-time favourite. The flowers are more pointed in shape and literally glow in a shady border. These are pruned to a woody framework in spring and will flower on the current growth. ‘Limelight’ and ‘Little Lime’ are lovely cultivars and ‘Vanilla Fraise’ is illustrated.

Hydrangea arborescens ‘Annabelle’

These huge white heads look amazing in a mixed border, under trees and anywhere you want a great summer show. Prune hard in spring support to tame heavy heads!

Hydrangea petiolaris

This climbing hydrangea will stick to a wall or fence, ideal for a northern aspect. Flowers are flatter and prolific. The only pruning needed is tidying and deadheading.

Horticultural consultancy

I can spend half a day in your garden identifying your plants and teaching you how to look after them. The four hydrangeas discussed all have very different pruning requirements and correct pruning of all plants is essential for healthy growth, fruit, flowers and foliage.

Cathie’s garden army

If you have lost control of your garden completely we are here to help! A qualified team of horticulturists can transform your garden in a day following a consultancy. Please ask for details. Find out more by emailing [email protected], visit www.cathiesgardeningschool.co.uk, call 07931 925 382 and follow Cathie’s Gardening School on Facebook, Instagram and Twitter.

Garden composting

Cherry Butler

Round and About

What is garden composting?

Recycling unwanted garden and kitchen waste into a free, nutrient-rich soil improver and mulch. There are some basic rules to follow that will unravel the mystery.

Choose your area and container

The wooden slatted, made-to-measure compost bins are my recommendation and they look nice too. Make up a group of three somewhere accessible and in a shady corner of the garden. Plastic bins can be obtained free from the council but are a little trickier to negotiate and don’t look so attractive. Many other systems are available.

The ‘recipe’

  1. Too many grass cuttings are the downfall of most compost systems. They become a squidgy, stinky mess.
  2. Layer grass cuttings with leaves, cardboard, non-perennial weeds, cut up perennials and green prunings, kitchen waste such as vegetable peelings, pet bedding etc.
  3. Try to avoid cooked foods such as meat, fish and bread products as these can attract vermin.
  4. Add a nitrogen compost activator such as chicken or horse manure or a compost activator available in all garden centres.
  5. Ensure it is not too wet or too dry as this will halt the process. Water in dry weather and add dry product like shredded paper or straw to absorb wetness.
  6. Air is needed so all the micro-organisms and worms can get to work, so layer grass clippings with dry material or move the heap from one bay to another.

The result

Compost that is suitable to use everywhere as a soil improver, mulch and even potting. I plant my full bins with courgettes so no square inch of garden is wasted!

Horticultural consultancy

I can spend half a day in your garden identifying your plants and teaching you how to look after them. I can even help you set up a composting area.

Cathie’s garden army

If you have lost control of your garden completely we are here to help! A qualified team of horticulturists can transform your garden in a day following a consultancy. Email [email protected], visit www.cathiesgardeningschool.co.uk and follow Cathie’s Gardening School on Facebook, Instagram and Twitter.

Leaky gut

Round & About

Round and About

We will consume between three and seven tonnes of food and drink in our lifetimes, which has to be broken down and then the nutrients absorbed across the gut barrier, before they can be utilised by the body. The size of a tennis court, the gut barrier of the small intestine is made up of a single layer of cells that not only regulate the flow of nutrients and water into the body, but also play a central role in how our immune system responds to the dietary proteins and microbes that are ingested on a daily basis.

Nothing put into the digestive system is, technically speaking, inside the body until it has been absorbed across the gut barrier. It is the gut barrier that decides what to both let in and keep out of systemic circulation.

Research shows that the integrity of the gut barrier is fundamental to health and wellbeing. If the gut barrier is compromised by ‘leaking’ between and/or through the cells (para and/or trans cellular hyperpermeability), unwanted substances might permeate through and provoke unwanted immune responses – fuelling chronic inflammation, which is the route cause of all chronic disease and is a recognised key factor in the development of autoimmunity. Some of the conditions directly associated with ‘leaky gut’ include: coeliac disease, type 1 diabetes, rheumatoid arthritis, psoriasis, spondylitis, Parkinson’s disease, endometriosis, eczema, Crohn’s disease, colitis, multiple sclerosis, chronic fatigue syndrome, depression, anxiety and schizophrenia.

Leakiness between the cells of the gut barrier is controlled dynamically by a protein called zonulin. The higher the levels of zonulin, the greater the leakiness between the cells. The zonulin pathway is initiated by either the presence of pathogenic bacteria and/or gluten in the gut. Dysbiosis (imbalances in the micro ecology of the gut) and leaky gut usually co exist.

The presence of either or both of these conditions will drive a state of chronic inflammation. Fortunately, you can repair ‘leaky gut’ and rebalance the micro ecology of the gut, regaining control of health and wellbeing.

Call Mark BSc (Hons) BA (Hons) mBANT CNHC on 01183 219533 or visit www.entirewellbeing.com

Hearty Heaven

Liz Nicholls

Round and About

Katie Kingsley serves up some wonderfully mellow autumn dishes –perfect for those cosy November evenings…

MulLigatawny

Hearty in every sense, generous to the stomach and the soul and just what we need this gusty time of year – a sturdy soup to keep us grounded. Very simple to prepare with ingredients to stave off the most stubborn of colds.

Add 2 tbsp of olive oil and a knob of butter to a casserole and heat then add two finely diced onions, cooking for about five minutes on a medium heat until softened. Add one finely diced carrot, one finely diced parsnip, two finely diced celery stalks and continue to sauté for another five minutes or so until softened. Add 2 tsp of grated ginger, two bay leaves and five minced garlic cloves and cook for a few minutes before adding six skinless, boneless chicken thighs, stirring to coat then 500ml of chicken stock, 250ml of boiling water, 150g of red split lentils and ½ a tsp of salt. Bring to a boil then cover and simmer for 35 minutes. In the meantime, add 100ml of hot milk to 50g of flaked almonds and let this stand for as long as possible before blitzing it up with a hand blender or food processor. Remove the chicken and shred using two forks, then return this to the soup with the almond milk, cooking for a further five minutes. Adjust seasoning and serve in bowls with chopped chives, mango chutney and lemon juice to taste.

Warm Salad of roast beetroot, blue cheese and pear with horseradish cream

This salad hits all the right notes as well as being easy on the eye. A sophisticated yet practical recipe, open to additions/exclusions depending on cupboard love. Serve with a nice loaf for happy and contented lunch guests.

Heat oven to 200°C. Remove the greens from about 10 small beetroots (a mixture of red and golden) then either peel or lightly scrub under a running tap. Halve or quarter them, depending on their size then drizzle over some olive oil, season generously and roast for about 25 minutes. Make a salad dressing by whisking together 3 tbsp of extra-virgin olive oil, 1 tsp of runny honey and lemon juice to taste then stir through 1 tbsp of finely chopped chives and toss through salad leaves to coat. Arrange the dressed salad leaves on the plates and add the roasted beetroot then dot with small chunks of blue cheese, fresh slices of sweet pear and a scattering of chopped walnuts, pistachios or toasted hazelnuts. Finish off by mixing fresh or jarred horseradish through crème fraiche (to taste) and dolloping over the salad.

« Tip: Add fresh thyme and honey to the beetroot before you roast it.
« Extra tip! Sauté the pear slices in butter then add brown sugar to caramelise.

Maple pecan pie

This is deep and delicious, gratifyingly simple to make and a worthwhile recipe to master. I’ve lost count of how many times I’ve made this. I always manage to find a reason if I fancy a slice and it keeps well if you have no guests! I like to serve this with a large scoop of vanilla ice cream.

Heat oven to 200°C. First prepare your pastry case: it needs to be 23cm wide and about 3.5cm deep. I make a sweet shortcrust or buy 500g pre-made pastry, roll it, line the tin, prick the base, blind bake then remove your baking beans and bake for longer to get a nice golden base. Make your filling by using an electric whisk to blend together 75g of softened butter with 100g of caster sugar. Add 175g of golden syrup, 175g of maple syrup, ½ tsp of vanilla extract, ¼ tsp of salt then blend again. Gradually add three beaten eggs while whisking then stir in 300g of pecan halves. Pour into your cooled pastry case and bake for 10 minutes then turn down your oven to 160°C and continue to bake for an extra 30-35 minutes. The pie should only wobble slightly in the centre, if the pastry is beginning to burn, lay a sheet of foil over the top while it cooks. Leave to cool in its tin then serve warm or at room temperature.

Warming Wizardry

Liz Nicholls

Round and About

As we don our slippers and step snugly into October, Katie Kingsley brings us the hearty root vegetables and warming suppers we crave.

Pasta e fagioli

This is a very basic and inexpensive pasta dish, translating to ‘pasta and beans’. A good one to try, to perfect and to keep up your sleeve for whipping up as if by magic, straight from the pantry. This does not essentially need the pancetta but it is a nice touch and a worthwhile addition, if you do step out of the pantry.

Heat 1 tbsp of olive oil in a pan then cook 100g of pancetta (cubed or sliced) until golden and crisp, remove with a slotted spoon and leave to one side to garnish. Make a sofrito by finely chopping one onion, two carrots and two celery stalks then sauté in the pan with more oil if necessary. When soft and starting to brown, add three minced garlic cloves, cooking for a few minutes before adding 500g of fresh roughly chopped tomatoes (or one can) with 2 tsp of runny honey and season. Cook, covered, for about 20 minutes until the tomatoes have broken down then stir through 500ml of vegetable stock. Bring to a boil then add 200g of pastini (little pasta shapes), cover and simmer for 10-20 minutes or until the pasta is cooked and the sauce has thickened. Stir in a can of chickpeas for the last few minutes of cooking and serve with lots of grated parmesan and the crispy pancetta.

« Tip – Add dried herbs or sundried tomato paste for extra flavour.

Celeriac remoulade

I absolutely love making mayonnaise in this way, it is culinary wizardry. Despite this recipe never failing, it still feels like such a delicious accomplishment every time. This is great with smoked salmon or trout on a good rye bread or scallion pancakes as a refreshing starter or snack.

Measure and combine 75ml each of groundnut and olive oil. Place an egg yolk into a large bowl with 1 tbsp of Dijon mustard and a sprinkle of salt and pepper. Take an electric whisk or use a food processor to add the oils in a very slow, steady stream until it is all incorporated and you have a thick mayonnaise. Add 1 tbsp of white wine vinegar and adjust seasoning to taste. Peel one celeriac and cut into matchsticks, dropping them into a bowl of water as you go with a good squeeze of lemon juice.
Take 2 small tart red apples and slice thinly, adding to the acidulated water with the celeriac then drain well, pat dry and combine with the mayonnaise. Add 1 tbsp of finely chopped dill, freshly grated or about 1 tbsp of hot horseradish from a jar and about 1 tsp of caster sugar, tasting as you go. Serve with smoked fish and lemon wedges.

Apple and Blackberry frangipane crumble

Everyone loves crumble and everyone has eaten good crumble but this is taking it to another level, good enough for any dinner party in my opinion.

Heat your oven to 180°C. Beat together 100g of softened butter with 150g of caster sugar then add 150g of ground almonds, two egg yolks and two or three tbsp of plain flour with a pinch of salt. Add ½ tsp of almond essence and beat until you have a smooth, stiff mixture. Spread into the base of a buttered 1 litre ovenproof dish and bake for 30 minutes or until set and golden. Cover it with foil for the last part of the baking if the mixture begins to get too dark. Peel, core and slice three cooking apples and toss together with 300g of fresh or frozen blackberries and the juice of half a lemon then bake in a dish for 30 minutes. In the meantime, make the crumble topping by combining together 100g of plain flour, 50g of ground almonds, 125g of chilled cubed butter and either rub together using your fingertips or pulse briefly in a food processor until you get course breadcrumbs, with some larger pieces. Stir through 35g of demerara sugar and 35g of caster sugar, sprinkle with water and roughly rake with a fork then refrigerate until you need it. When the fruit is cooked, turn up the oven to 200°C then use a slotted spoon to transfer it on top of the frangipane, with some of the juice then add your crumble topping and bake in the oven for 20 minutes or until golden.

« Tip – Add chopped hazelnuts, flaked almonds and porridge oats to your crumble topping for extra crunch.

Chronic fatigue, fibromyalgia and energy production

Round & About

Round and About

I regularly see clients with chronic fatigue syndrome (CFS) – fatigue so debilitating that they are virtually unable to function. Often CFS presents as fibromyalgia, which is chronic fatigue with the added burden of widespread pain and stiffness all over the body.

It is believed the pain associated with fibromyalgia is caused when the mitochondria (the energy production plants in our cells), desperate to supply energy to the body, switch from efficient aerobic (using oxygen) to inefficient anaerobic (no oxygen) metabolism. Anaerobic energy production creates large amounts of lactic acid.

Lactic acid, as anyone who pushes themselves when exercising knows, causes muscle pain, which dissipates after a short rest. This pain, however, does not dissipate with fibromyalgia, as the body is unable to break lactic acid down, due to mitochondrial dysfunction. The excess acid can also cause damage to muscle tissue, presenting as very sensitive areas. This process can feed on itself as the damage releases lots of free radicals (destructive molecules), which can cause additional damage if antioxidant status (the ability to neutralise free radical damage) is low. So mitochondrial dysfunction is one of the key areas when it comes to helping move the body back into balance with CFS and fibromyalgia. Healthy mitochondria require a raft of key nutrients for optimal performance, including but not limited to magnesium, B vitamins, essential fats, CoQ10, carnitine and alpha lipoic acid and must not be bathed in toxins. There are often multiple systemic imbalances going on, including but not limited to digestive dysfunction, poor antioxidant status, immune system dysregulation, chronic inflammation, viral infections, food and/or environmental sensitivities/allergies, thyroid and adrenal dysfunction and micronutrient deficiencies. Nothing exists in isolation. Once again looking at the body from a functional and holistic perspective is key.

Call Mark BSc (Hons) BA (Hons) mBANT CNHC on 01183 219533 or visit www.entirewellbeing.com

Fruitful Pursuits

Liz Nicholls

Round and About

As August arrives, Katie Kingsley serves up three dishes which make the most of the flavours and textures of the height of summer.

Plum and almond loaf

A simple, pretty little number. Great when you don’t have much time on your hands but still fancy something a bit special (and plums are at their best this time of year).

Heat oven to 160°C and grease and line a 900g/2lb loaf tin with baking paper. Take a large bowl and add 150g of self raising flour, 150g of golden caster sugar, 100g of ground almonds, 175g of softened unsalted butter, three eggs, ½ tsp of almond extract and pinch of salt. Use an electric mixer to beat together well, for about five minutes until very light and fluffy. Stone and slice three ripe plums then stir through the mix before spooning into your tin and baking for 1 hour 15 to 1 hour 30 minutes, when a skewer inserted into the centre comes out clean. Let cake cool in tin before removing onto a wire rack. Warm three tbsp of plum jam in a small pan and brush over the top of the loaf. Stone and slice two more ripe plums and lay atop the cake then brush liberally with more jam and sprinkle with toasted flaked almonds.

Harissa and sweet pepper chicken with spiked couscous

Save this one for a cooler day; it’s great mid-week but also special enough for Friday night. Just double everything to serve four, and the kids will love this, too!

Heat two tablespoons of oil in a wide-bottomed pan and sauté a chopped onion before adding three sliced red peppers, six halved boneless, skinless chicken thighs and three or four minced garlic cloves. Once the chicken has browned, mix together two teaspoon of harissa paste with 150ml of water and add to the chicken mix. Once simmering, cover and cook for about 30 minutes. Carefully remove the chicken and blend the sauce with a hand blender, or in a food processor, until smooth. Return the chicken to the sauce and cook for a further 10-15 minutes until the sauce has thickened. I like to add a knob of butter and check seasoning at this point while I prepare the couscous. Cook the couscous, according to packet instructions then fluff up, adding lemon juice to taste. Fry a tin of drained chickpeas in a little oil until golden then add ½ tsp each of ground cinnamon and ground cumin until fragrant. Add the spiced chickpeas to your couscous and scatter with toasted flaked almonds and fresh parsley, serving alongside the harissa chicken.

End of summer tomato fritters

These I believe are a speciality in Santorini (known there as keftedes) where sweet ripe tomatoes are a plenty. They are a great way to showcase beautiful tomatoes where maybe you are lucky enough to grow them and find yourself in abundance, but if not try to use the best quality you can find as it really will make a difference. Just as good simply dipped into tzatziki for a snack as they are sandwiched between toasted sourdough and an oozy poached egg for breakfast. Roughly chop 1kg of good quality ripe tomatoes and drain away the juice over a sieve then transfer the flesh to a large bowl. Grate two brown onions and 1 small courgette then squeeze out the moisture before adding to the bowl with 200g of plain flour, a bunch of finely chopped basil, 1 tbsp of olive oil and season generously.

Mix everything together until well combined and heat rapeseed oil in a saucepan to very hot. You will know when the oil is ready by dropping in a pea-sized dollop of mixture, it should sink but then rise to the surface bubbling. Use two tablespoons to carefully dollop bite-sized spoonfuls of the mixture into the oil being careful not to overcrowd the pan (I did about three at once). If your mixture breaks up, add more flour and mix again well before frying more. The fritters will take two or three minutes to cook through, if still raw, inside then turn down the oil and cook for longer, you should have a crisp shell and perfectly cooked centre. Drain on kitchen paper before serving with an extra sprinkle of salt.

Pruning raspberries

Cherry Butler

Round and About

Raspberries fall into two main categories; those that fruit in the summer and those that fruit later on into autumn. They are treated very differently with regards to pruning.

Summer raspberries

These will have finished fruiting now and it should be easy to distinguish the old canes from the new ones. All the fruited canes will start to die and can be pruned right down to the ground. The new ones will have been getting in your way while picking the fruit and can now be tied in to their support. I usually cut the tops off to a sensible height but you can bend them over if space allows. Any that are weak, overcrowding or just coming up in a silly place should be removed.

Autumn raspberries

If you get it right, the autumn type should begin to fruit as the summer ones finish! They continue until the frosts set in which can be up to Christmas. They do not generally need tying in to a support as they are not as tall as the summer ones but it may be helpful for ease of picking. Pruning involves cutting all the fruited canes to the ground in February after which time new canes will emerge from the ground for fruiting later on that season and off we go again…

Potash

Raspberries need their potash in the same way as tomatoes to encourage fruiting. Ash from the wood burning stove is an excellent source and can be applied directly or put into the compost bin for later use.

Horticultural consultancy

I can spend half a day in your garden identifying your plants and teaching you how to look after them. Pruning is a skill that takes years to learn as each plant has a different requirement.

Cathie’s garden army

If you have lost control of your garden completely we are here to help! A qualified team of horticulturists can transform your garden in a day following a consultancy. Please ask for details. . Email [email protected], visit www.cathiesgardeningschool.co.uk and follow Cathie’s Gardening School on Facebook, Instagram and Twitter.

The gut and mental health

Round & About

Round and About

It is not a new concept that a ‘gut brain’ axis exists and I have touched on this subject before in previous columns.

Serotonin is a neurotransmitter that regulates mood, appetite and sleep; when there are appropriate levels in the brain we feel relaxed and positive. This is the principle behind selective serotonin reuptake inhibitor drugs (SSRIs), to increase levels of serotonin available to the central nervous system. It is the gut, not the brain, however that is responsible for over 90% of total serotonin production.

In the gut, serotonin controls how ‘regular’ you are and it is the balance of the bacterial species in our gut that appears to play a significant role in the amount of serotonin produced. This might well explain not only why a significant relationship exists between individuals presenting with irritable bowel syndrome (IBS) and depression, but also why when doctors prescribe SSRIs for depression, those presenting with IBS often see improvements in digestive function.

A new study has found evidence in humans (not rodents as was the case until now) that our emotional responses, including anxiety and depression vary considerably depending on bacterial balance in the gut. The results not only suggest a strong link between the bacterial composition of our guts and feelings, but that the balance may change the physical structure of the brain by either growing the frontal cortex or shrinking the hippocampus – areas of the brain involved in problem solving, emotional regulation and consciousness. Understanding that gut microflora can play such a huge role in chemical balance of the brain is one thing, but that these microbes might initiate physical changes in the brain is another! This may well be why in clinical practice I often see clients’ overall mental health and wellbeing improve as we identify and eliminate key food and environmental sensitivities and support overall gut health.

Call Mark BSc (Hons) BA (Hons) mBANT CNHC on 01183 219533 or visit www.entirewellbeing.com