Gradual change can help make the transition to a plant-based diet less overwhelming and easier to stick to.

If you have done the 21-Day Cleanse, then you are already on your way to being fully plant-based.  If you have not, but are wanting to change to a plant-based regime, try this – start by making small swaps in your regular meals. Remember, small changes make big differences.

For example, you can start by having one meatless meal a week, such as a vegetable stir-fry or a salad with tofu, and gradually increase the frequency over time. Over time, you will  find that you enjoy the taste and benefits of plant-based eating so much that you naturally shift towards a fully plant-based diet.

Alternative to meat

Here’s a recipe that shows how easy it is to replace a favourite meat dish with a plant-based alternative
Plant-based Tacos: Ingredients:
•          8 corn tortillas
•          1 block of extra-firm tofu
•          1 tsp chili powder
•          1 tsp cumin
•          1 tsp garlic powder
•          1 tsp paprika
•          1 can of black beans, drained and rinsed
•          1 cup of chopped lettuce
•          1 cup of diced tomatoes
•          1 avocado, diced
•          1 lime, juiced
•          Salt and pepper, to taste
•          Optional toppings: shredded cheese, salsa, hot sauce, etc.

Instructions:

Preheat oven to 375°F.
Drain and crumble the block of tofu into small pieces.
In a bowl, mix together the chili powder, cumin, garlic powder, paprika, salt, pepper, and a splash of water.

Add the crumbled tofu to the bowl and mix until well coated with the spices.
Spread the tofu mixture onto a lined baking sheet and bake for 25-30 minutes, until crispy.
While the tofu is baking, heat the black beans in a saucepan over medium heat.
Warm the tortillas in the oven for a few minutes.

To assemble the tacos, place a few spoonful of black beans on a tortilla, followed by the crispy tofu mixture.
Top with lettuce, tomatoes, avocado, a squeeze of lime juice, and any other desired toppings.

Enjoy!

This recipe is a great way to enjoy the familiar flavours and texture of tacos while getting the benefits of a plant-based diet. You can also use this recipe as a starting point and get creative by trying different spices or adding other plant-based ingredients like salsa or guacamole.

Nutrient supplements are an increasingly popular way to improve health, with millions of people around the world taking them on a regular basis. These supplements come in a variety of forms, including pills, powders, and liquids, and can contain a wide range of vitamins, minerals, and other nutrients.

One of the main benefits of nutrient supplements is that they can help to address nutrient deficiencies. Many people do not get enough of the vitamins and minerals they need from their diet alone, and supplements can help to fill in the gaps. This can be especially important for people with certain medical conditions, such as malabsorption syndromes or chronic diseases, which may interfere with nutrient absorption.

Another benefit of nutrient supplements is their potential to support overall health and wellness. For example, some supplements, such as vitamin D and omega-3 fatty acids, have been linked to improved heart health and a reduced risk of chronic diseases such as cancer and Alzheimer’s disease. Other supplements, such as pre and probiotics, can support digestive health and immune function.

However, it is important to note that taking a single nutrient supplement can be harmful, especially when taken in high doses over a long period of time. For example, high doses of vitamin A can cause liver damage and birth defects, while excessive vitamin D intake can lead to hypercalcemia, a condition in which there is too much calcium in the blood, which can cause kidney damage and other health problems. Similarly, high doses of iron can be toxic, especially for children.

Research has shown that single nutrient supplements should be used with caution, and only under the guidance of a healthcare professional. A systematic review and meta-analysis published in the Annals of Internal Medicine in 2019 found that high-dose supplements of some nutrients, such as beta-carotene and vitamin E, were associated with an increased risk of mortality. The study also found that there was no evidence to support the use of supplements for the prevention of cardiovascular disease or cancer.

In contrast, whole food blends like those that we make at Flourish Live Naturally can provide a variety of nutrients in their natural form, which may be safer and more effective for overall health and wellness. Our blends are designed to provide a wide range of nutrients in a natural and bioavailable form. The blends include a variety of fruits, vegetables, herbs, and superfoods, and are intended to support overall health and wellness.

One of the advantages of taking a whole food blend like those produced by Flourish, is that they provide a broad spectrum of nutrients that work together in synergy to support optimal health. This is in contrast to traditional supplements that often contain high doses of individual nutrients, which can lead to imbalances and potential toxicity.

So, our advice is, always chose natural and wholefoods, over single supplements.

IBS is a common problem suffered by at least 1 in 10 people worldwide. It is the term given to undiagnosed troublesome gut issues. It varies in symptoms from person to person, with most people reporting some degree of bloating, pain, cramping, excessive gas, irregular bowel habits, constipation and/or diarrhea.

IBS and for that matter, all irritable bowel diseases, are linked to many chronic illnesses such as anxiety, autoimmune diseases, Alzheimer’s, obesity and arthritis. As Hippocrates was quoted as saying, “All dis-ease begins in the gut”.

Many doctors and scientists believe that IBS is caused by a reaction to many food sugars or proteins, however, we are not really 100% certain what causes it.  It is definitely due to a loss of tolerance to something, causing a heightened immune response, but to exactly what, we are not sure.  Leaky gut (intestinal hyper-permeability) is also most probably involved to some degree or other, and this needs to be addressed for healing to occur.

Our gut healing protocol is about resting and repairing the gut lining, down regulating the immune response and rebuilding the way your body reacts to food sugars and proteins.   It is designed to take the load off the digestive system and allow it to heal.

It is a simple but powerful protocol that provides the gateway to a new you.

The protocol is based around the regeneration cycle of your intestinal system, which according to Harvard University is every 5 to 7 days.

For this reason, the program starts with an initial 5-day period, followed by another 5 days; and then 4 more to take you to a total of 14 days, just in case your intestinal system regenerates on a 7-day cycle rather than 5.

Breaking the 14 days down into shorter time periods enables you to initially focus on simply doing 5 days, after which you should be feeling significantly better.  This gives you the impetus to do another 5 days and when that is finished you reward yourself with the final 4 days to ensure you have covered 2 full intestinal regeneration cycles.

Around day 3 expect your resolve to complete the protocol to be tested as you cope with your past food habits, addictions and beliefs.  This is normal.  It is a mental challenge, not a physical one, although you may feel like it is a physical challenge.  There is only one way to cope with this and that is to continue so that you break through the window of change and start to feel the benefits.

Another reason for breaking the timeframe up into shorter time periods is it allows you to embark on the protocol and if, after 5 days, life gets in the way and you find you cannot do another 5 or 9 days, then you can stop at a logical break point. At least during your first 5 days your gut lining, or the epithelial cells that line the gut, have had a chance to regenerate without insult.  A great start.  But don’t rest on that.  Look at your calendar and reschedule in the 14 days required to get you through 2 complete regenerations of your intestinal system.  This is very important.

Know that once you have purchased the protocol, you have it for life.  So going forward, make it one of your annual rituals.

Remember, the goal is to reduce the workload imposed on the intestinal system whilst it goes through regenerating itself.  This is a wonderful thing to do regularly throughout your life.

Endometriosis is a chronic and often painful gynecological condition that affects about 10% of women of reproductive age worldwide. It occurs when the tissue that normally lines the uterus (called the endometrium) grows outside of the uterus, most commonly on the ovaries, fallopian tubes, and tissue lining the pelvis.

The exact cause of endometriosis is unknown, but there are several theories.

The oldest of these theories is one called retrograde flow, however this theory is now thought to be incorrect. The retrograde flow theory suggests that during menstruation, some of the endometrial tissue flows backwards through the fallopian tubes and into the pelvic cavity, where it can implant and grow.

More up-to-date theories suggest that endometrial cells may be present in the pelvis from birth, or that the immune system may play a role in the development of endometriosis.

Endometriosis can cause a range of symptoms, including chronic pelvic pain, painful periods, pain during or after sexual intercourse, and infertility. These symptoms can have a significant impact on a woman’s quality of life.

Diagnosis of endometriosis can be difficult, as the symptoms often overlap with those of other conditions, such as ovarian cysts or pelvic inflammatory disease. A combination of pelvic exam, imaging tests, and laparoscopic surgery (a surgical procedure in which a small camera is inserted through a small incision in the abdomen) is often used to diagnose endometriosis.

Treatment for endometriosis typically involves a combination of medications and surgery. Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, can help to reduce pain. Hormonal therapies, such as birth control pills, can help to regulate the menstrual cycle and reduce the growth of endometrial tissue. In more severe cases, surgery may be necessary to remove the endometrial tissue.

There is no cure for endometriosis, and the condition can recur after treatment. Researchers are continuing to study the condition in order to better understand its causes and to develop more effective treatments.

One area of focus is the role of inflammation in the development and progression of endometriosis. Inflammation is the body’s natural response to tissue damage or infection, and it is thought to play a role in the growth of endometrial tissue outside of the uterus. Some studies have suggested that anti-inflammatory drugs may be effective in the treatment of endometriosis, although more research is needed to confirm this. In our clinical experience, the use of the Flourish Anti-inflammatory blend assists in this.

Another area of research is the use of stem cells in the treatment of endometriosis. Stem cells are unspecialized cells that have the ability to develop into different types of cells, and they have shown promise in the treatment of a number of conditions. Some studies have suggested that stem cells may be able to regenerate damaged tissue and reduce inflammation, making them a potential treatment option for endometriosis.

Other researchers are looking at the role of genetics in the development of endometriosis. Some studies have identified genetic variations that may be associated with an increased risk of developing the condition. Understanding the genetic basis of endometriosis may help to identify women who are at high risk for the condition, and may also lead to the development of targeted treatments.

Overall, endometriosis is a complex and poorly understood condition that can have significant impacts on a woman’s quality of life. While more research is needed to fully understand the condition and to develop more effective treatments, progress is being made, and there is hope for women who are living with endometriosis.

There is limited research on the relationship between diet and endometriosis. However, some studies have suggested that certain dietary factors may play a role in the development and progression of the condition.

One dietary factor that has been studied in relation to endometriosis is consumption of dairy products. Some research has suggested that high intake of dairy products may be associated with an increased risk of endometriosis. Other studies have found no association between dairy intake and endometriosis risk. More research is needed to determine the relationship between dairy consumption and endometriosis.

Another dietary factor that has been studied in relation to endometriosis is consumption of soy products. Some studies have suggested that high intake of soy may be associated with a reduced risk of endometriosis. Soy contains compounds called isoflavones, which have estrogen-like effects in the body and may help to regulate the menstrual cycle. However, more research is needed to confirm the relationship between soy consumption and endometriosis.

There is also some evidence to suggest that a diet high in fruits and vegetables may be beneficial for women with endometriosis. Fruits and vegetables are rich in antioxidants, which may help to reduce inflammation in the body. Some studies have found that women with endometriosis who have a high intake of fruits and vegetables have a lower risk of the condition.

It is important to note that while some dietary factors may be associated with an increased or decreased risk of endometriosis, it is not clear whether these factors cause the condition. Additionally, the relationship between diet and endometriosis is complex and may be influenced by other factors, such as genetics and lifestyle.

In general, a healthy diet that is rich in fruits and vegetables, whole grains, and plant proteins is recommended for women with endometriosis. It is also important to stay hydrated and to limit intake of processed and high-fat foods.

There is also some evidence to suggest that certain nutrient deficiencies may be associated with an increased risk of endometriosis. However, it is not clear whether these nutrient deficiencies cause the condition or if they are a result of the condition.

One nutrient that has been studied in relation to endometriosis is vitamin D. Some research has suggested that low levels of vitamin D may be associated with an increased risk of endometriosis. Vitamin D is important for bone health and immune function, and it may also have anti-inflammatory effects. However, more research is needed to confirm the relationship between vitamin D and endometriosis.

Another nutrient that has been studied in relation to endometriosis is omega-3 fatty acids. Omega-3 fatty acids found in plant sources, such as flaxseeds and walnuts. Some studies have suggested that high intake of omega-3 fatty acids may be associated with a reduced risk of endometriosis. Omega-3 fatty acids are thought to have anti-inflammatory effects, which may help to reduce the risk of the condition.

There is also some evidence to suggest that low levels of certain minerals, such as magnesium and zinc, may be associated with an increased risk of endometriosis. Magnesium is important for muscle function and bone health, and it may also have anti-inflammatory effects. Zinc is important for immune function and wound healing, and it may also have anti-inflammatory effects. However, more research is needed to confirm the relationship between these minerals and endometriosis. The Flourish ‘Greens’ blend is a good source of magnesium and zinc.

It is important to note that while certain nutrient deficiencies may be associated with an increased risk of endometriosis, it is not clear whether these deficiencies cause the condition. Additionally, the relationship between nutrients and endometriosis is complex and may be influenced by other factors, such as genetics and lifestyle.

What is the research around a plant-based, low fat diet?

There is limited research on the relationship between diet and endometriosis. However, some studies have suggested that certain dietary factors may play a role in the development and progression of the condition. One dietary pattern that has been studied in relation to endometriosis is a low fat plant-based diet.

A low fat plant-based diet is a type of vegetarian diet that is rich in fruits, vegetables, whole grains, legumes, nuts, and seeds, and it is low in fat and animal products. This type of diet is typically high in fiber, antioxidants, and other nutrients that are thought to be beneficial for overall health.

Some studies have suggested that a low fat plant-based diet may be associated with a reduced risk of endometriosis. One study found that women who followed a low fat plant-based diet had a lower risk of the condition compared to women who followed a diet that included more animal products. Another study found that a low fat plant-based diet was associated with a lower risk of endometriosis recurrence after treatment.

There are several potential explanations for the relationship between a low fat plant-based diet and endometriosis. One theory is that a low fat plant-based diet may help to reduce inflammation in the body, which may be beneficial for women with endometriosis. Inflammation is thought to play a role in the development and progression of the condition. A low fat plant-based diet is also typically high in antioxidants, which may help to reduce inflammation and improve overall health.

Another theory is that a low fat plant-based diet may help to regulate the menstrual cycle, which may be beneficial for women with endometriosis. Some research has suggested that a diet that is high in plant-based foods may help to regulate estrogen levels in the body, which may help to reduce the risk of endometriosis.

It is important to note that while a low fat plant-based diet may be associated with a reduced risk of endometriosis, it is not a guaranteed cure for the condition. Additionally, the relationship between diet and endometriosis is complex and may be influenced by other factors, such as genetics and lifestyle..

Mental health is an important aspect of overall well-being, and it is increasingly recognized that diet plays a role in maintaining good mental health. Here is a look at how diet can impact mental health and some tips for incorporating healthy eating habits into your life.

The link between diet and mental health

There is growing evidence to suggest that the food we eat can have an impact on our mental health. For example, research has found that a diet high in fruits, vegetables, and other plant-based foods is associated with a lower risk of depression and anxiety. On the other hand, a diet high in processed and sugary foods is linked to an increased risk of these conditions.

There are a few potential mechanisms through which diet may affect mental health. For one, certain nutrients found in healthy foods, such as omega-3 fatty acids and certain B vitamins, are important for brain health and function. A diet lacking in these nutrients may contribute to the development of mental health problems.

In addition, the gut microbiome, the collection of bacteria that live in the digestive system, has been shown to play a role in mental health. A healthy gut microbiome is associated with a lower risk of depression and anxiety, and a diet high in fiber and other nutrients that support a healthy microbiome may help maintain good mental health.

Tips for incorporating healthy eating habits

1. Focus on whole, unprocessed foods: These types of foods are generally higher in nutrients and lower in additives and unhealthy ingredients.
2. Eat a variety of fruits and vegetables: These are rich in nutrients and antioxidants, which may help support overall health and well-being.
3. Limit processed and sugary foods: These types of foods are often high in added sugars and unhealthy ingredients, and may contribute to the development of mental health problems.
4. Consider incorporating sources of healthy fats: Foods such as avocado, olive oil, and nuts are high in healthy fats and may support brain health.
5. Don’t forget about hydration: Staying hydrated is important for overall health, and it may also support mental clarity and focus.

However, certain medications used to treat mental health conditions, such as antipsychotics and antidepressants, may also affect nutrient status and metabolism. Here is a look at some of the nutrient deficiencies that may be caused by these medications.

Antipsychotics: Antipsychotics are a type of medication used to treat mental health conditions such as schizophrenia and bipolar disorder. These medications may cause a number of nutrient deficiencies, including:

• Vitamin D: Antipsychotics have been shown to cause a decrease in vitamin D levels, which may increase the risk of bone problems and other health issues.
• Vitamin B12: Antipsychotics may cause a deficiency in vitamin B12, which is important for nerve function and the production of red blood cells.
• Folic acid: Some antipsychotics may cause a deficiency in folic acid, which is important for DNA synthesis and the production of red blood cells.

Antidepressants: Antidepressants are a type of medication used to treat depression and other mental health conditions. These medications may cause the following nutrient deficiencies:

• Folic acid: Some antidepressants may interfere with the absorption of folic acid, leading to a deficiency.
• Vitamin B12: Antidepressants may cause a deficiency in vitamin B12, which is important for nerve function and the production of red blood cells.
• Magnesium: Some antidepressants may cause a deficiency in magnesium, which is important for muscle function and energy production.

It is important to note that these are just a few examples, and the specific nutrient deficiencies that may occur with a particular medication will depend on a variety of factors. If you are taking a medication for a mental health condition, it is a good idea to discuss potential nutrient deficiencies with our Medicinal Nutritionists.

Multiple Sclerosis, or MS, is a chronic autoimmune disease that affects the central nervous system. It is characterized by the immune system attacking and damaging the protective coating around nerve fibers, known as myelin. This damage can cause a wide range of symptoms including muscle weakness, fatigue, and problems with vision, balance, and coordination.

While there is no cure for MS, there are a variety of treatments available to manage symptoms and improve quality of life. One approach that has gained attention in recent years is the role of diet in managing the disease.

There is some evidence to suggest that certain foods may be beneficial for those with MS, while others may be harmful. Let’s take a look at some of the foods that may benefit those with MS, as well as those that should be avoided.

Foods that may benefit MS:

• Omega-3 fatty acids: These healthy fats are found in high amounts in certain plant-based sources such as flaxseeds and walnuts, and have been shown to have anti-inflammatory effects. Omega-3s may help reduce the risk of relapse in those with MS.
• Fruits and vegetables: These foods are rich in antioxidants, which may help reduce inflammation in the body. Dark, leafy greens, berries, and tomatoes are especially high in antioxidants.
• Whole grains: These provide a good source of fiber, which can help support healthy digestion. Whole grains may also help lower the risk of heart disease, a common complication in those with MS.
• Legumes: These plant-based protein sources, such as beans, lentils, and chickpeas, are high in fiber and nutrients and may help reduce inflammation.

Foods to avoid:

• Processed and fried foods: These types of foods are high in unhealthy fats and additives, and may contribute to inflammation in the body.
• High-fat dairy products: These can be high in saturated fats, which may contribute to inflammation.
• Alcohol: Some studies have suggested that alcohol may increase the risk of relapse in those with MS. It is generally recommended to limit alcohol intake or avoid it altogether.
• Added sugars: These can be found in a variety of foods and beverages, and may contribute to inflammation and other health problems.

In addition to diet, there are several lifestyle choices that may help manage symptoms and improve quality of life for those with Multiple Sclerosis (MS). Here are a few to consider:

1. Exercise: Regular physical activity has been shown to have a number of benefits for those with MS. It can help improve muscle strength, mobility, and overall fitness, as well as reduce fatigue and improve mood. It is important to work with a healthcare provider or physical therapist to determine an appropriate exercise plan.
2. Stress management: Stress can exacerbate symptoms in those with MS, so finding ways to manage stress is important. Techniques such as deep breathing, meditation, and yoga may be helpful.
3. Sleep: Getting enough sleep is important for overall health, and this is especially true for those with MS. Adequate sleep can help reduce fatigue and improve cognitive function.
4. Sun exposure: Vitamin D, which is produced by the body when the skin is exposed to the sun, has been shown to have a number of potential benefits for those with MS. It is important to get safe sun exposure, such as by going outside during the early morning or late afternoon, and using sunscreen as needed.
5. Smoking cessation: Smoking has been shown to increase the risk of developing MS, as well as worsen symptoms in those who already have the disease. Quitting smoking can help improve overall health and may help manage symptoms of MS.

Do you suffer from bloating, food intolerances, stomach pains or excessive wind? Has there been changes in your bowel movements which are bothering you? Maybe swapping between diarrhoea and constipation? Do you suffer from stomach pain and cramping that is only relieved by moving your bowels.

Well, you could be suffering from Irritable Bowel Syndrome or IBS.

Symptoms

The symptoms and severity of the symptoms can vary from person to person, but most people report diarrhoea, constipation or alternating between these too. Urgency, flatulence, bloating, pain, cramping and loss of tolerance to foods they used to be able to eat. Some people can feel like there is a lump in their stomach or back passage, and there may occasional be blood in a bowel movement.

Upon medical investigation, ruling out all the ‘nasties’ a Gastroenterologist, or a GP, will diagnose, IBS. In other words – ‘we have no idea why you are feeling so crappy’, so it is called IBS.

Other symptoms can be fatigue, stress, anxiety about leaving home and depression.

Causes

The symptoms of IBS are shown to be caused by an abnormality in the gut motility, abnormal amounts of bacteria and other organisms in the gut, and the immune system being either under or over active.

The central nervous system also seems to be affected, especially its interpretation of pain signals coming from the gut.

The gut-brain axis is the two-way communication line between the brain and the gut. The autonomic nervous system, hypothalamic-pituitary-adrenal (HPA) axis, and nerves in the gastrointestinal (GI) tract that link the gut and the brain. This network allows the brain to influence intestinal activities, such as the activity of the immune effector cells. At the same time, the gut can also influence mood, cognition, and other mental health matters.

Disturbances to the system can cause pain, discomfort, a sense of gaseousness, and changes in bowel habits.

Lifestyle Changes

IBS is both a motor and sensory disorder, making patients feel both physical and mental discomforts. Proper distinction to symptoms can therefore be confusing and affect the other. Physical and mental efforts will make the journey to healing better than solely focusing on one aspect more than the other.

Diet Improvements

Fiber and sorbitol from prunes can improve gastrointestinal functions.

Kiwifruit improves bowel function, specifically with constipation. It was found that kiwi shortens colon transit time and bowel movement frequency.

A study on North Americans found that zinc deficiency is common among IBS patients. Zinc has a role in the immune system, gut-brain axis, and even in the integrity of the gastrointestinal barrier.

Caffeine, fat, and sugars such as fructose, lactose, and alcohol sugars are to be avoided for diarrhoea predominant IBS patients.

At Flourish we recommend our IBS patients begin a dietary treatment protocol to help reboot the gut microbiome and mend the gut wall, as leaky gut is often seen with IBS patients.

From our clinical experience, cutting out gluten (found in wheat, barley, rye and spelt) makes a huge difference with IBS patients, then commencing a whole-food plant-based diet to restore and rebuild the gut microbiome is the best treatment plan. We use our 21-day Cleanse program along with the anti-inflammatory blend plus the prebiotic blend to settle the bloating, pain and flatulence.

Bloating is a sign of inflammation, as is pain, so using the Flourish Anti-inflammatory blend makes a significant difference to those suffering from an IBS episode. Our recommendation is 1/2 – 1 scoop of the blend after each meal. If extremely bloated, take 1 scoop of the Anti-inflammatory blend, with 1 scoop of the prebiotic blend within the same glass. Wait 30 minutes or so, and the pain and bloating should have improved.

Further Interesting points:

Somatization, which is the tendency to experience stress because of physical symptoms, is more common with IBS than the normal rates.

This can lead to higher rates of anxiety and depression being reported among patients. These will interfere more with the symptom management and overall health outcomes of patients.

Stress hormones (cortisol), leads to zonulin being released by the gut wall, leading to leaky gut, which as we said above, seems to be one of the primary issues of IBS, or loss of tolerance for certain food groups.

Furthermore, stress-inducing events or phases can cause further issues with the gut-brain axis again leading to a leaky gut. Normal bowel movements can cause discomfort or even pain, which is known as visceral hypersensitivity. The enteric nervous system (ENS) is believed to send stronger pain signals to the brain than normal in response to activity within the GI tract, making even normal muscle contractions such as food moving along the GI tract or normal gas patterns seem painful.