The Importance of Fibre for Healthy Gut Bacteria

High protein or high fat diets have become increasingly popular over the last few years, especially as a means to lose weight. However this may lead to increased levels of fatty and protein-dense foods such as meat, eggs and cheese being consumed in large quantities on a daily basis. Whilst there is no doubt fish, meat and eggs are rich in essential nutrients, consuming too much protein at the expense of fibre rich vegetables is not beneficial for our health.

A study  has shown that stool samples from 144 vegetarians (including dietary dairy and eggs) and 105 vegans (no animal protein in their diets) have different profiles of gut microflora compared to an omnivore diet (i.e. a diet containing mixed plant and animal foods). Major differences included lower levels of pathogenic bacteria such as E. coli and lower stool pH in the vegetarian and vegan diets.

One explanation for these findings includes fermentation of soluble and insoluble fibre, found in vegetables and certain grains, pulses and legumes, by beneficial gut bacteria leads to an increase in short chain fatty acid production. These types of fatty acids, including acetate, butyrate and propionate, create a slightly acidic (pH 5.5-6.5) environment in the gut. This in turn allows further growth of beneficial gut bacteria such as Lactobacilli, which produce natural acids so enhancing the optimal slightly acidic gut pH. Bifidobacteria, which suppress levels of pathogenic bacteria growth, also thrive in this environment.

Coupled to these findings, diets high in animal protein may also lead to increased protein fermentation in the gut by certain bacteria species. This type of putrefactive fermentation leads to increased levels of harmful metabolites, such as amines, which increase stool pH and may also damage the gut lining. This means that the pH within our guts, measurable via the stools and heavily influenced by diet, is vital to maintaining levels of beneficial bacteria and therefore good health.

Of particular interest in the study was the finding that women have a slightly higher pH stool value compared to men on the same omnivore diet with similar amounts of fibre. However, when men and women followed a strict vegan diet during the study the women’s stool pH decreased to similar levels compared to the male cohort. This indicates that some women may benefit from a more vegan-based diet compared to men.

Alongside the diet, supplementing with a good quality, scientifically proven probiotic supports growth of beneficial gut bacteria. Probiotic strains include Lactobacilli, which belong to the lactic acid bacteria family that produces natural acids to support a slightly acidic gut pH, and Bifidobacteria, which ferment fibre into short chain fatty acids that also help maintain acidic gut pH.

Soothing Summer Facial

Treat your skin this summer to a hydrating soothing Jan Marini facial.

This facial includes a deep exfoliation and a calming camomile mask.

Relax and enjoy a pamper with a neck shoulder and scalp massage.

Health Food of The Month is Suerkraut

What is Suerkraut?

It is a raw, fermented food that is made from cabbage and is packed with health-promoting probiotics. It is an incredible source of live probiotics and enzymes. The fermentation process of sauerkraut creates a pre-digested state that allows these nutrients to be more bioavailable to your body.

Nutrition Benefits of Sauerkraut:

  • Vitamin B1, B6 and B9
  • Vitamin C
  • Vitamin K
  • Iron, phosphorus, magnesium, calcium, potassium, manganese
  • Excellent source of dietary fibre
  • Loaded with antioxidants and phytonutrients
Make Your Own Sauerkraut:
  1. Remove and set aside large outer leaves from cabbage.
  2. Chop and shred cabbage.
  3. In a bowl, mix cabbage with sea salt and massage with your hands for 10 minutes to release juices.
  4. Place the cabbage in a suitable fermentation container and push down until juices come up and covers the cabbage. Leave 2 inches of space at the top of container.
  5. You need to weigh the cabbage down to help force water out of it. You can use root vegetables or a small jar that fits inside the jar or container your chose.
  6. Keep it at room temperature covered with a towel.
    Fermentation will begin within a day.
    It will ferment best in a cool, dark place with a temperature of 65-70 degrees.
    Fermentation can take up to a month.
  7. After fermenting, transfer the sauerkraut to the refrigerator for storage.

Improve Your Sleep

Aromatherapy Associates Bath & Shower Oils
Aromatherapy Associates De-Stress Mind Bath and Shower Oil is amazing for gaining some clarity of mind. Pour a capful into a running bath or rub onto your torso before a shower. The Frankincense essential oils will help to focus and de-stress your mind which will allow you to feel more relaxed and unwind for the evening and promotes a great nights sleep.

New Treatment! Microdermabraision

Microdermabrasion is a gentle non-chemical, non-invasive procedure that uses a spray of microcrystals to remove the outermost layer of dry, dead cells and reveal younger, healthier-looking skin.

Microdermabrasion also encourages the production of  higher levels of collagen and elastin in the underlying layers, which further improves your skin’s appearance.

With regular treatment microdermabrasion can help reduce wrinkles and fine lines, crow’s feet, age spots, light acne scars and undesired pigmentation that may appear on the skin over time.

This treatment includes:

  • Cleanse
  • Microdermabraision
  • Soothing Mask
  • Scalp Massage
Treatment Time 45 mins – £70.00
You can also add:

Ultrasonic wave with Sonophoresis

Ultrasonic delivers high level sound wave technology which is used to penetrate deep below the surface of the skin promoting cellular renewal and repair, toning muscles, increasing blood circulation, encouraging lymphatic drainage, combating puffiness and swelling. Ultrasonic improves skin care and product penetration.

Time 60 minutes – £90.00

Jan Marini Sale Days

Jan Marini Sale Days
Join us for the Jan Marini sale days on 21st and 22nd February, where we will be celebrating this fabulous skin care range.

15% off Jan Marini products AND half price Jan Marini facials.
The facial cost can then be redeemed from any Jan Marini product.

Not only will we have the sale on products and facials, but we will also be offering 15% off any pre-paid Jan Marini treatments and with courses, buy 5 and get 6 – plus an additional 5% off!

Finally, we will be giving 10% off our fantastic Jan Marini large kits (and a free facial) as well as 5% off small Jan Marini kits (and a free facial).

Appointments are selling fast! Call now to book your facial

We are only on sale for 48 hours!

Health Food of The Month is Quinoa

Quinoa is known to be the exception to most plant foods because it contains all the essential amino acids.  Protein is made out of amino acids and some are termed “essential” because we cannot produce them and have to get them from our food.  If the food we eat contains all the essential amino acids, it is deemed a “complete” protein.  Many plant foods lack various essential amino acids but quinoa contains them all including lysine.
Quinoa also has high levels of:
  • Magnesium
  • Potassium
  • Zinc
  • Iron
  • Fibre
Quinoa is gluten free contains good levels of the essential fatty acid omega 3. It is slow to digest which helps satiation while keeping blood sugar and appetite at a proper controlled.
Recipe

This zesty tabbouleh mixes quinoa and fresh herbs together for a quick and healthy lunch option you can make ahead of time and eat throughout the week.
Ingredients
  • 3 cups cooked white quinoa, cooled
  • 1 1/2 cups flat-leaf parsley leaves
  • 1 cup roughly chopped mint leaves
  • 1/4 cup snipped chives
  • 9 ounces cherry tomatoes, quartered
  • 1 tablespoon finely grated lemon zest
  • 2 tablespoons lemon juice
  • 2 tablespoons olive oil
  • Salt and freshly cracked black pepper
  • Feta, optional

How to Make It

Rinse the quinoa under cold running water to remove its bitter flavour.
Tip into a pan and add double the amount of salted water.
Place over a medium heat and bring to the boil.
Reduce to a simmer for 10 to 15 minutes, or until tender and the liquid is absorbed.
In a bowl, place quinoa, parsley, mint, chives, tomatoes and lemon zest and toss to combine. In a separate bowl, mix lemon juice, oil, salt and pepper; pour over salad and toss to combine. Top with crumbled feta and serve with pitas, if desired.