How Stress Sabotages Hormonal Health

Uncategorized Apr 12, 2021
 

We see so many professional working Mums who feel that stress runs their life, and ruining their family life!

Just getting through their day is a challenge and they long for the times when they just used to “whiz” through their to-do list.

But there are a few key things they are missing that’s letting stress be the “boss of them” and in this article, we’ll share how to release the pressure valve.

 

The Conventional Belief For Burnout: That’s just ‘Mum Life’ or a sign of ‘Getting Older’

It seems that everyone - and Mums in particular! - are stressed out nowadays and it’s no wonder with everything that’s happening - with their work commitments and their family obligations.

And what makes this time even harder is that it happened after years of “burning the candle at both ends”, and driving themselves hard to “just do it” and make things happen.

Most working Mum’s wonder...

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Hot Cross Muffins

Uncategorized Apr 07, 2021

Happy Easter everyone! Hope you all enjoyed a relaxing weekend

We’ve been doing lots of Easter cooking over here in the Bellette Residency. Here’s a yummy healthy variation of the Hot Cross Bun!

Ingredients

  • 2 cups almond meal
  • 1/2 cup coconut flour
  • 1/4 cup 100% maple syrup or raw honey
  • 6 eggs
  • 250 grams coconut oil (or ghee or butter)
  • 2 apples peeled and grated
  • 3/4 cup of unsweetened sultanas (or raisins, be sure to check for nasties!)
  • 1 tsp nutmeg
  • 2 tsp cinnamon
  • apple (for the crosses)

Method

  • Preheat your oven to 180°C.
  • Line 12 muffin tins with large muffin cases.
  • In a large bowl, mix the almond meal, coconut flour, nutmeg, and cinnamon in a bowl.
  • ...
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Luscious Lime Easter Eggs

Uncategorized Apr 01, 2021

Happy Easter everybody! Here's some Easter kitchen inspo for you :)

Ok, so my homemade eggs aren’t the prettiest ever, but at least they’re healthy! These little beauts are full of good fats and naturally flavoured with a food-grade lime essential oil for a citrusy twist. Haven’t ever tasted lime-flavored chocolate, so I thought I’d give it a go. I’m always up for some kitchen cuisine experimentalisation!

 

Ingredients

  • 250g cacao butter
  • 80g raw cacao
  • 80g rice malt syrup
  • 70g coconut oil
  • 8 drops lime essential oil (food-grade)
  • Goji berries, coconut chips, cashews, and buckwheat to decorate 

(other flavour options: other essential oils such as lavender, peppermint, orange or grapefruit, or nut butter, vanilla bean, berries.)

 

Directions

  • Melt cacao butter in a heatproof bowl over a pot of boiling water.
  • Once melted, take off the heat and add all other ingredients.
  • Whisk together until all ingredients are well combined.
  • Pour into...
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No-Cut Salad

Uncategorized Mar 24, 2021

Looking for a quick-to-make recipe for a meal? Fret not! With this five-ingredient healthy salad, you won't have any excuse to not eat at all. Just grab a bowl, break apart or sprinkle on the ingredients, and it's all set. You can now enjoy a yummy and healthy meal any time of the day.

Ingredients:

  • A big handful or two of baby spinach
  • 50g of feta*
  • 150g shaved ham
  • 1 tbsp sun-dried tomatoes
  • 2 tbsp red kidney beans

Directions

  1. Place baby spinach in a bowl
  2. Break apart the feta and hand and place it on top of the spinach.
  3. Sprinkle sun-dried tomatoes and red kidney beans over the top of the salad.
  4. MIX & enjoy!

*Can swap out the feta for a nut-based feta, if you're needing to avoid dairy 

 


This recipe is approved for our following Healing Diets:

- Adrenal Healing Nutrition Plan (post 2-week blood sugar reset, or sub the feta for a nut-based feta)

- Gluten-Free / Celiac & Non-Celiac Gluten-Sensitivity

 

Author: Filipa Bellette, Clinical...

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Coconut Rough Buckwheat Slice

Uncategorized Mar 17, 2021

After some more healthy snack ideas? This Coconut Rough Buckwheat Slice ticks all the boxes! Have it on it's own as a quick snack. Or you could turn it into something a bit more fancy with some coconut yogurt and a blob of homemade hazelnut choc spread (or Pana choc hazelnut spread). Yummm!

Ingredients

  • 3/4 C of buckwheat flour
  • 1/2 C of sunflower seeds
  • 2 tbsp of linseeds
  • 2 tbsp of chia seeds
  • 3/4 C of GF flour 
  • 3/4 C of desiccated coconut
  • 2 tbsp of cacao powder
  • 1/2 C of olive oil
  • 1/2 C of maple syrup (more or less, depending on your taste)
  • 1 whole egg

Directions

1. In a food processor/thermomix add the buckwheat flour, sunflower seeds, chia seeds and mix until into small pieces.

2. Mix in the GF flour, coconut, cacao powder.

3. In another bowl, mix together the olive oil, maple syrup and egg before adding to the dry ingredients.

4. Once mixed, spread into a slice tray, lined with baking paper.

5. Bake at 170 degrees, for 20-30 minutes.

 


...

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Turkey & Tahini Buddha Bowl

Uncategorized Mar 10, 2021
Who doesn't love the brightness and punchy flavour of Buddha Bowls! Even my 8yo gave this bowl a 5 STAR rating. She asked to have it every night :)
 
I love the versatility of Buddha Bowls. You can swap out any ingredients for other foods, if you're on a specific plan where you need to avoid certain meats/plant foods.
 
The tahini dressing does have a dash of maple syrup in it, so you would want to omit if on the initial 2-week blood sugar reset in the adrenal nutrition plan. But otherwise...it's a nice little sweet touch that's not overpowering.
 
 
INGREDIENTS
FOR THE MEATBALLS
  • 500g ground turkey
  • 3/4 cup grated carrot (1 large carrot)
  • 1/2 cup onion, diced
  • 1/2 cup fresh chopped basil
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 2 tbsp olive oil
FOR THE ROASTED VEGETABLES
  • 1 large sweet potato or 2 small sweet potatoes
  • 1 large zucchini
  • 1 bulb garlic
  • 1 head of broccoli, florets only
  • 2 tbsp olive oil
  • 1 tsp salt
BOWL INGREDIENTS
  • 1 large...
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Coconut Rice Pudding

Uncategorized Mar 04, 2021
This very simple pudding is a nice little sweet treat to keep your taste-buds happy! Let your imagination run wild with all the toppings you could add to the pudding.
 
This recipe is can be happily consumed while doing the following healing diets: SIBO Biphasic, SIBO-Low Histamine, Low-Histamine, Adrenal Nutrition Plan, Low-Hydrogen Sulphide.
 
 
 
Serves 1 

Ingredients

  • 2/3 cup jasmine rice (120g)
  • 3/4 cup water (180ml)
  • 2/3 cups full-fat coconut milk (160ml)
  • 1-2 tsp clear organic honey
  • 1 tsp coconut oil 
  • 1 tsp coconut butter (optional)

Instructions

  • Put the rice, water, honey, and coconut milk together in a pot and bring it to a boil. Then reduce it to a low heat, cover and simmer for roughly 15 minutes.
  • Do not stir too often and leave the lid closed!
  • Remove from heat, add the coconut oil and coconut butter.
  • If necessary add a little bit more coconut milk, depending on the desired consistency.
  • Put the...
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How To Train Your Inner Dragon Mum

Uncategorized Mar 01, 2021

It seems that losing it at times is part of motherhood. But when you're crabby, snappy, and irritable ALL THE TIME, you can't help but wonder - what's wrong with me?

It's a scenario you may know too well. You're running late, trying to get the kids (and yourself) out the door. The clock is stressing you out, yet no one cares to listen to you. By the time your children have refused once again to put their shoes on, rage takes over, and you SNAP. What comes after that is a car ride to school in pure silence, with you holding back tears, ashamed of what you've done. It's official; you've become a dragon mum. 

I used to feel like that, too, lashing out at my daughters for the smallest things. It deeply scared me because this was not who I was, nor the type of mother I envisioned to be. Deep down, I wanted to be the loving and nurturing mother my daughters deserved. But some days, it was like I was overshadowed with a dragon-like anger, from a place that was unknown. 

History...

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Lentil & Spinach Curry

Uncategorized Feb 24, 2021
What's for dinner tonight?! I'm thinking this yummy lentil curry. Not only is it delish, but it is also packed with power-house food for your microbiome. Your good bugs absolutely LOVE lentils. 
 
Note: I believe EVERYONE should happily eat lentils. If you have trouble consuming lentils or legumes in general, you may have dysbiosis which needs treating (I'm thinking things like SIBO or chronically low beneficial flora, or even visceral sensitivity of the gut lining). If you've done a lot of gut work (correctly) and you're still struggling with consuming legumes, it is highly likely that you will need to TRAIN your gut to digest and tolerate them again. Start with a very small amount - like 1 tsp a day (as tolerated), and slowly increase the daily amount over time. 
 
 
Serves 4
INGREDIENTS
For the coconut rice (might make a little extra):
  • 2 and 1/4 cups uncooked white jasmine rice
  • 1 and 1/4 cup full-fat coconut milk
  • 6 cups water
  • pinch...
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Heartburn: Before & After H.Pylori

Uncategorized Feb 24, 2021

My life changed dramatically five or so years ago.

Although many health issues erupted (or got worse) after I started having babies, I had lingering gut  issues for a good 15 or 20 years of my life. Heartburn was nemesis!

Food triggered the heartburn. Stress triggered it. Even paint fumes would flare it up!

But when I first did my own functional medicine lab testing, I finally got to the root cause of the heartburn.

... I was able to get on top of my gut issues, and the other symptoms (physical and mental) that arise when the gut is inflamed. And it was all due to this game-changing functional medicine system that I tried!

Prior to doing functional medicine, I’d tried all sorts of food elimination diets, apple cider vinegar, essential oils, and random gut supplements to try to address my heartburn. 

While some things ‘relieved’ symptoms, the heartburn never disappeared. And sometimes even the lemon essential oil or apple cider vinegar...

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