Fasting and break-fast

Like your mind and your muscles your gut needs rest and thrives from a good night’s sleep or time without food being eaten.

So try to eat dinner early like 6pm or 7pm then breakfast a little later like 9 or 10am (after your exercise). This gives your gut 14 hours or more to recover and be ready to break your over night fast, commonly known as breakfast!

This photo is one of the breakfasts that we offer at our wellness retreat. It is home made granola served with natural yoghurt, kefir and fruits. It is gut friendly as it is packed full of a variety of plant based foods such as jumbo porridge oats, mixed unsalted nuts (almonds, brazils, walnuts, cashews and hazelnuts) mixed seeds (sunflower, poppy, pumpkin and sesame), goji berries, unsweetened dessicated coconut and dates served with mixed fruits of the forest (blackberries, blackcurrants, black cherries) or nectarines.

To make the granola, I mix the porridge oats, seeds, crushed nuts, coconut and combine with agave nectar (or use honey or another healthy syrup of your choice) then toast in the oven for 10 minutes. Then I add the chopped fruits (dates, raisins or try apricots and cranberries) and goji berries (they give a nice colour) and toast for a further 10 minutes. Let it cool then transfer to an air tight jar such as a Kilner jar, it keeps well for at least 2 weeks. You can make this recipe your own and vary the fruits and other ingredients to suit your taste and for maximum gut health!

Try to vary the plant based foods you eat so that you take in lots of different nutrients (these include vitamins and minerals) and try to eat seasonally as its fresher, more local and usually tastier with potentially less preservatives than out of season food. Aim for about 30 different plant based foods per week. this is not too arduous as it includes grains, seeds, nuts, fruit, vegetables and herbs.