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      "body": "Congratulations @gee76! You received a personal award!\n\n<table><tr><td>https://steemitimages.com/70x70/http://steemitboard.com/@gee76/birthday2.png</td><td>Happy Birthday! - You are on the Steem blockchain for 2 years!</td></tr></table>\n\n<sub>_You can view [your badges on your Steem Board](https://steemitboard.com/@gee76) and compare to others on the [Steem Ranking](https://steemitboard.com/ranking/index.php?name=gee76)_</sub>\n\n\n**Do not miss the last post from @steemitboard:**\n<table><tr><td><a href=\"https://steemit.com/steemfest/@steemitboard/steemfest-meet-the-stemians-contest-the-mysterious-rule-revealed\"><img src=\"https://steemitimages.com/64x128/https://cdn.steemitimages.com/DQmasWw4jQHwxng82DKxY6Q6tVg9mWcto4xcDURs8knFgCa/image.png\"></a></td><td><a href=\"https://steemit.com/steemfest/@steemitboard/steemfest-meet-the-stemians-contest-the-mysterious-rule-revealed\">SteemFest Meet The Stemians Contest - The mysterious rule revealed</a></td></tr></table>\n\n> You can upvote this notification to help all Steem users. Learn how [here](https://steemit.com/steemitboard/@steemitboard/http-i-cubeupload-com-7ciqeo-png)!",
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      "memo": "Dear @gee76, I'm not a bot. I'm actually human and also I hope you don't mind this little memo. If you do then please let me know and I won't bother you again in the future. I'm writting to you simply because I'm trying to help @machnbirdsparo to promote his latest post (he is a good friend of mine and very supportive Steemit user). In his latest publication \"GAMING and CREATIVE MINDS APPLY\" he is presenting new social media platform SPRTSHUB, which seem to be focusing in interesting niche: community sharing passion to SPORTS. Hope you will find this post worth your time. I read and upvote all valuable comments. Yours, Piotr // LINK: https://steemit.com/contest/@machnbirdsparo/gaming-and-creative-minds-apply"
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      "title": "Friday Focus: Overnight Oats",
      "body": "Following on from Tuesdays tip about oats and breakfast, I thought I’d share a yummy recipe for overnight oats - for those who don’t have time in the morning!\n![61919033_443358096477947_1118889029861900288_n.jpg](https://cdn.steemitimages.com/DQmTcVrXHHL6YtuXHeQLoZphFvkBzA8rh8DwBU8vkZk8bVv/61919033_443358096477947_1118889029861900288_n.jpg)\nYou will need a clean jam jar:\n1/2 cup of steel cut oats\n1/2 cup Almond or coconut milk\n1 tbsp of chia seeds\n1-2 tbsp of chopped nuts (or nut butter. Almond is best!)\n1 tbsp coconut flakes\n1 tbsp maple syrup (100% maple syrup or raw honey)\n4-5 blueberries (or raspberries...you choose, but not too much fruit!)\n\nIn your jar, mix all ingredients apart from the fresh fruit. If using a nut butter, this can be difficult to mix, so sometimes I put the lid on the jar and shake it, or just drizzle the nut butter on top at the end!\n\nLeave in the fridge overnight and in the morning, add your berries and tuck in! 😋\n\nSome variations include adding spices like cinnamon on the top, cacao nibs; if you are already using a high quality vegan protein, a scoop of this. You can get very creative with the flavours! Experiment and let us know in the comments what your favourite flavour is! Bon appètit!\n\nDr. M xo 😘",
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      "title": "Friday Tip: Porridge - good or bad?",
      "body": "A lot of people like to have porridge, or a cereal for their breakfast...but what most don’t realise is porridge from shop is processed grain - there’s not even enough nutrients to keep the bugs that would eat it alive...which should indicate how little you actually get from store bought porridge.\n![61689865_441338370013253_612068195850780672_n.jpg](https://cdn.steemitimages.com/DQmd5As7q8jvdjxoXQA8gZXmMxsHFVgcvoMxcc1VLhHwL89/61689865_441338370013253_612068195850780672_n.jpg)\nA healthier alternative would be steel cut oats - this is the whole grain version, which can be bought online or from some health food shops. \nThey do take a little longer to cook, but they release sugars slower, which keeps us going for longer and gives us way more nutrients than store bought oats, and without the sugar spike.\n\nIf you can’t find steel cut oats, another alternative is to add a spoonful of nut butter, or coconut oil which will give you some added healthy fats. Avoid adding fruits however as these will contribute to the sugar spike, which we want to avoid.\n\nBreakfast is really about having a mixture of vitamins, minerals, fibre, carbs, fats and protein. \nThe best thing I’ve found, is to add a protein powder (to your porridge, or drink separately as a smoothie) which has your V&Ms, healthy fats, fibre, protein and carbs.\n\nHope this post helps you start your day on a better way!\n\nDr. M xo",
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      "title": "Friday focus: Bring out your sunscreen! ☀️😎",
      "body": "Further to Tuesday’s video tip on what to look for in a sunscreen, a really important thing to note: \n❗️Do not use last years opened sunscreen❗️\n![61711335_10161741323415704_7577421246246158336_n.jpg](https://cdn.steemitimages.com/DQmUBv9xfvc9898jTVkwCXKRxuh2UFKK7qZTPXo7P95pDT9/61711335_10161741323415704_7577421246246158336_n.jpg)\n![61505919_10161741323500704_620685240276353024_n.jpg](https://cdn.steemitimages.com/DQmWZLAtiuuSnGLEkvgokP8Wf5fd8rHbTuq6rFUN95Btmbd/61505919_10161741323500704_620685240276353024_n.jpg)\n![61370177_10161741323605704_6583873724452175872_n.jpg](https://cdn.steemitimages.com/DQmPt9LopNEzrDFrEXJvRizRRkLPqkN12ay3EtyRdjHhSai/61370177_10161741323605704_6583873724452175872_n.jpg)\nAll products have a shelf life - especially creams with spf! A common misconception is that the expiry date on a product refers to when you need to throw it away...open or unopened. But this is a myth! The expiry date refers to how long it can be sold on the shelf, fully sealed!\n\nAn open sunscreen is exposed to oxidation, which can make the chemicals in it unstable, ineffective and actually damaging to your skin. Even more so if it’s got hot or has had sand in it as this breeds bacteria 🦠\n\nSo clean out your cupboard at the start of every Summer and buy a new sunscreen each year. \nAnd remember, it’s not just your face you need to protect. Arms, legs, chest. Melanomas form on areas of skin we don’t protect, so stay safe and enjoy the rays ☀️😎\n\nIf you’re local, or want the product I recommend, send me a message and I can hook you up 👌🏻☺️\n\nM xo",
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      "permlink": "friday-focus-getting-your-products-to-work-harder-for-you",
      "title": "Friday focus: Getting your products to work harder for you!",
      "body": "Hi everyone! 🙋🏻‍♀️\n\nDid you know only 10% of your skin care product actually gets down to the area it needs to, to do its job?\n\nOn Tuesday we posted about Micro-needling and how safe this is. Did you know micro-needling can also increase the penetration of products by 80%?! So it’s really important to make sure that what you’re putting on your skin counts and that it’s really high quality!\n\nStay tuned for future posts on this topic which I’m very passionate about it, especially because your skin is the largest organ in your body and can be a key to understanding your overall health.\n\nM xo\nhttps://www.facebook.com/marina.chirco.35/videos/10161713883230704/",
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      "title": "Friday Focus: Is your Dyslexia misdiagnosed?",
      "body": "Earlier this week we spoke about dyslexia and how it can affect your day to day activities, and how to really turn it into the gift it is...but did you know there is a condition, often misdiagnosed as Dyslexia, called Irlen Syndrome.\n\nhttps://irlen.com/get-tested/?fbclid=IwAR3EI0m9oeM6T53sjgh4IMOQm6ykBHexoBbPNg4HW10V3_IDmO9fBt_Tb7c\n\nIrlen syndrome is a perceptual processing disorder, which means that the brain processes visual information differently to other people. \nThis causes the brain stress, which can aggrevate physical responses in the body such as asthma, high allergies, lowered immune system, chronic fatigue as the nervous system is in a constant state of high alert.\n\nCommon symptoms with someone with Irlen syndrome would be someone sensitive to light, screens, sunlight...struggles concentrating and reading words with high contrast colours (ie black ink on white paper). Because of the latter symptoms, Irlens is often misdiagnosed as Dyslexia or Autism.\n\nThe NHS offer screenings for Irlens and there are practitioners who can help, in the form of prescribing coloured lens glasses, which help the user’s brain to process light and surroundings with ease. \nWhen people who suffer from Irlens start wearing glasses with their personal prescribed “colored lens” they report that they feel suddenly as ease, relaxed and often if you suffer from physical symptoms such as asthma, allergies or CF, these also ease up a little.\n\nSo if you’ve been diagnosed with Dyslexia - maybe check this weekend on https://irlen.com/get-tested/ and do a basic screen...you may have been misdiagnosed, and a pair of coloured glasses may be the solution to your struggles!\n\nM xo",
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      "author": "gee76",
      "permlink": "dyslexia-learning-disability-or-learning-ability",
      "title": "Dyslexia: Learning disability or learning ability?!",
      "body": "For today’s Tuesday tip, I wanted to share a little bit of guidance on dyslexia and where to look for the best understanding.\n![60341451_10161675743115704_8843673219668901888_n.jpg](https://cdn.steemitimages.com/DQmf52CtzYx9uQDWtp2Mp66kKndZHVpuJgYWxrMWi8G4Wrf/60341451_10161675743115704_8843673219668901888_n.jpg)\nI title this post learning disability or learning ability as Dyselxia is often seen as a problem...but in fact it’s a really beautiful and different way of seeing things.\n\nDyslexics are known for having trouble reading, writing, but did you know it is a self-created condition? That’s not to say that it’s something that can be “cured” as it’s actually not a problem...but a way of manipulating images to see different angles of the world. Dyslexics are usually the people who really think outside the box, because their brains have conditioned themselves to think outside the box as a norm. To see other angles that the majority won’t.\n\nSome of the smartest people to have ever existed have been dyslexic. Albert Einstein to name one!\n\nI really want to recommend the book: The Gift of Dyslexia by Ronald D. Davis as this is a fantastic tool to really understand the workings of your child’s brain...or your own if you’re the dyslexic reading this.\n\nDavis goes into how you can actually help someone with dyslexia to really use their talent as a strength and not, as media and some people would suggest, a weakness.\n\nBeing dyslexic doesn’t have to stop you from doing anything you want in this world. It really is a gift. And this book shares how.\n\nSo if you’re a newly “diagnosed” dyslexic, or have a child who is, the Davis Foundation is a worldwide organisation there to support you through your colourful journey!\n\nM xo",
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      "body": "Congratulations @gee76! You have completed the following achievement on the Steem blockchain and have been rewarded with new badge(s) :\n\n<table><tr><td><img src=\"https://steemitimages.com/60x70/http://steemitboard.com/@gee76/posts.png?201905172033\"></td><td>You published more than 30 posts. Your next target is to reach 40 posts.</td></tr>\n</table>\n\n<sub>_You can view [your badges on your Steem Board](https://steemitboard.com/@gee76) and compare to others on the [Steem Ranking](http://steemitboard.com/ranking/index.php?name=gee76)_</sub>\n<sub>_If you no longer want to receive notifications, reply to this comment with the word_ `STOP`</sub>\n\n\nTo support your work, I also upvoted your post!\n\n\n**Do not miss the last post from @steemitboard:**\n<table><tr><td><a href=\"https://steemit.com/japanese/@steemitboard/new-japanese-speaking-community-steem-meetup-badge\"><img src=\"https://steemitimages.com/64x128/https://cdn.steemitimages.com/DQmRWbAjbeETEaqSPLcpwYX1JN5pZhdPffv4q6DaBs6xvZm/image.png\"></a></td><td><a href=\"https://steemit.com/japanese/@steemitboard/new-japanese-speaking-community-steem-meetup-badge\">New  japanese speaking community Steem Meetup badge</a></td></tr></table>\n\n> You can upvote this notification to help all Steem users. Learn how [here](https://steemit.com/steemitboard/@steemitboard/http-i-cubeupload-com-7ciqeo-png)!",
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      "permlink": "for-today-s-friday-focus-i-wanted-to-talk-about-dehydration-hunger",
      "title": "For today’s Friday focus, I wanted to talk about “dehydration hunger” 💦",
      "body": "Oftentimes when we are feeling hungry, it’s actually through lack of hydration!\n\n![60148153_10161661588040704_2684609410474442752_n.jpg](https://cdn.steemitimages.com/DQmPRrzr9x9823DTbnF2w9G9u7iNzPQDmKnzUu4cdMDbGb7/60148153_10161661588040704_2684609410474442752_n.jpg)\nStudies have shown that consuming an 8oz glass of water stops hunger pangs 100% of the time, which can make a big difference firstly in weight loss, and secondly, in allowing your body to detox.\n\nSo this weekend, if you feel hungry, try first having a glass of water to see whether or not the hunger was real!\n\nM xo",
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      "body": "Is losing weight making you ill?? 😬🤷🏻‍♀️\n![aaa.jpg](https://cdn.steemitimages.com/DQmQUPkXUJA6LMyw9kHeqWoswjzGPn5Db16PH5pFyM7LyTj/aaa.jpg)\nDifferent diet plans are so common now adays that nearly everyone we know has tried on or is currently on one…all with the goal of weight loss. However weight gain isn’t as simple as eating too much…it’s about eating the RIGHT things.\n\nWhat most don’t realise is the negative impact on their health when they are cutting a food group – which is what is specific about a diet. If you cut a group like carbs, or fat, or protein, you’re actually depriving your body of a much needed part of the puzzle. So you may, in the short term, lose a few pounds, but the stress it puts on your body and it’s organs is immense!\n\nI’ve heard of people having liver failure, heart disease, hair loss among many other detrimental side effects, not to mention diets are usually impossible to maintain past a few weeks (thankfully!!).\n\nAfter diet is completed, most put all the weight back on, and then some, because the real issue of weight gain isn’t targeted. Fat molecules attach themselves to toxins in your body, and toxins accumulate through eating processed, acidic foods like dairy and refined sugar.\n\nIf you want to lose weight, but feel great and maintain it for a lifetime, please comment below for more info. Part of my practice is helping people make a considerable change to their health, for the better, and one that’s easily able to be sustained.\n\nThank you as always, for your engagement and interaction! \nM xo",
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      "body": "Congratulations @gee76! You have completed the following achievement on the Steem blockchain and have been rewarded with new badge(s) :\n\n<table><tr><td><img src=\"https://steemitimages.com/60x60/http://steemitboard.com/notifications/firstcomment.png\"></td><td>You made your First Comment</td></tr>\n</table>\n\n<sub>_You can view [your badges on your Steem Board](https://steemitboard.com/@gee76) and compare to others on the [Steem Ranking](http://steemitboard.com/ranking/index.php?name=gee76)_</sub>\n<sub>_If you no longer want to receive notifications, reply to this comment with the word_ `STOP`</sub>\n\n\n\n**Do not miss the last post from @steemitboard:**\n<table><tr><td><a href=\"https://steemit.com/steemitboard/@steemitboard/steemitboard-witness-update-2019-05\"><img src=\"https://steemitimages.com/64x128/http://i.cubeupload.com/7CiQEO.png\"></a></td><td><a href=\"https://steemit.com/steemitboard/@steemitboard/steemitboard-witness-update-2019-05\">SteemitBoard - Witness Update</a></td></tr></table>\n\n> You can upvote this notification to help all Steem users. Learn how [here](https://steemit.com/steemitboard/@steemitboard/http-i-cubeupload-com-7ciqeo-png)!",
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      "permlink": "re-thewseph0319-re-gee76-gluten-are-we-really-that-allergic-20190511t072703975z",
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      "body": "Apologies for the delayed reply.  Thank you for your comment! I agree with you regarding the problem of consuming refined wheat flour and the use of pesticides.  Those are both valid issues to be considered and to be fair, most gluten free products purchased in stores are full of refined flours and if not organic may also be a source of pesticide exposure.\nNon-ceoeliac gluten sensitivity is a real disease but unfortunately the research is still in it's early stages. Many people feel a decrease in their symptoms after removing gluten from their diet but what this can be specifically attributed to remains to be determined. As you rightly, pointed out, there may be other triggers at play. ( https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4406911/ )\nAnother possible problem is the rise of hybridised wheat in the 20th century which is the one we mainly consume today. This is naturally more resilient to insects therefore requiring less pesticide use but is not good for our gut. Einkorn wheat might be a better option for those suffering from discomfort  symptoms after consuming typical wheat products. This article is quite long, sorry, but it gives a bit more info on wholegrains than I can divulge here. ( https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5824670/ )\nI personally can't eat Einkorn or any type of gluten containing grain but that is just my personal experience and everyone is different. \n\nI hope this answers your question.",
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      "title": "Happy Friday Everyone!",
      "body": "Following on from this Tuesday's Tip about Gluten and if we really are allergic, for Friday's Focus, I thought about focusing on switching out gluten containing ingredients this long weekend for non-gluten containing ingredients 👏🌾\n\nI'd love to hear how your gut, skin, mind and digestion feels by the end of Monday!\n![avocado-salat.jpg](https://cdn.steemitimages.com/DQmXqprMgqK8JdfKApbfxALTrmppfe1p6kCvBdq91m7FCyV/avocado-salat.jpg)\nI'd love to hear how your gut, skin, mind and digestion feels by the end of Monday!\n\nSo instead of cooking with pasta - try using rice (long grain is better than white rice) or introducing quinoa into a recipe. \nInstead of eating something with bread, perhaps swap for rice crackers or oat cakes?\n\nQuinoa is a personal favorite of mine, with there being numerous health benefits:\nGluten-free; high in protein (containing all nine essential amino acids); high in fiber; magnesium; B vitamins; iron; potassium; calcium...the list of vitamins, minerals and antioxidants goes on!\n\nLet me know how you feel on Monday! M xo",
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      "body": "I think trying a gluten free diet can definitely be helpful for digestion and maybe other symptoms you've mentioned. I also think there are a few other factors involved.\n\nMost people eat refined (white or processed) wheat, which contains less fiber and less nutritional value. White bread absorbs into your bloodstream almost as quickly as sugar, going gluten free therefore also means a drastic reduction in refined carbs. That would mean less blood sugar spikes and subsequent crashes. (https://www.ncbi.nlm.nih.gov/pubmed/15113714)\n\nMost wheat is also sprayed with weed killer chemicals just before harvest to cause it to sprout all at the same time. This maximizes the useful grains. It also however means there are weed killer residues that remain in the wheat used for conventional breads. Perhaps an accusation of those chemicals also causes some of those symptoms. (Not a scientific article, but: https://www.verywellhealth.com/weed-killer-roundup-to-blame-3973244)\n\nSo while you might try forgoing wheat to see if it improves your digestion, you might also first try whole grain breads or even a reduction in overall breads first to see if that makes a difference. Most people feel more full when eating whole grains, and tend to stop eating sooner, resulting in a smaller portion anyway.\n\nWhat I'd like to see from the author is some reference to original research. I don't want to sound harsh, but without some reference to evidence the whole article could be taken as opinion. To help people get good information on health, we need to be sure we are providing good information as well.",
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      "author": "gee76",
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      "title": "Gluten: Are we really that allergic?! 🌾",
      "body": "Welcome to today’s Tuesday Tip! So today we are focusing Gluten...but what is it?! \n![57336226_10161624384770704_3033720552909963264_n.jpg](https://cdn.steemitimages.com/DQmc9tYnQLVKCwFwPwxu19SopdecLGQkQCDkjYNFhhgfVWL/57336226_10161624384770704_3033720552909963264_n.jpg)\nGluten is a protein molecule found in wheat, barley, rye and spelt 🌾 🌾 if you’ve ever made bread or any type of dough, gluten is the glue like molecule that holds everything together.\n\nBut does it contribute to our health?? \nI’ve never heard of anyone say that they feel better ADDING gluten into their diet...but REMOVING it on the other hand has many many health benefits. That’s because the particular type of gluten found in today’s grains is genetically different to the one our grandparents were exposed to. This one can cause autoimmune disorders and/or interact with receptors in our body.\n\n- Mental clarity (remember, gluten is a “glue” type molecule...)\n- Mental health (more balanced emotions)\n- Better skin (anyone else get those white spots at the top of your arms?? Dry skin? Eczema? That’s often gluten)\n- Improved gut function (IBS anyone?! No thank you!)\n- Better weight management (gluten tends to clog us up and stop things “moving!”) \n- improved metabolism (gluten often causes our immune system to get confused and attack our thyroid causing our metabolism to slow down...)\n\nIf you think gluten may be a problem for you, perhaps cut it out for a month...then slowly reintroduce it. Let your body tell you whether it likes it or not 👌🏻\n\nM xo",
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      "title": "Friday Focus (and belated Tuesday Tip 😅🙈)",
      "body": "Last week we spoke about Juicing and how you need to be careful not to overdo it straight away, and I also shared some yummy recipes. I hope you’ve all had chance to try them now, as this week I want to talk about SMOOTHIES.![58543143_10161609882560704_6278656456292040704_n.jpg](https://cdn.steemitimages.com/DQmeZpW6qEgpUCJSGavc2qqbfEEgH8Ad9jtBMz7iUtunWfM/58543143_10161609882560704_6278656456292040704_n.jpg)\nI find smoothies can often be a healthier way to go…if you have the right ingredients!\nThe difference between a Juice and a Smoothie is that a juice is just from fruits and vegs…so very high in vitamins and minerals, but also sugars, and if you don’t keep the pulp for fibre, it’s often too much for your body.\nA smoothie on the other hand has fruits and veggies, but also usually a milk base (no dairy or soy! Remember our post from a few weeks back!) with some ice, and a protein powder. So this has far more substance to it, and powers your body throughout the day and feeds it in every way. 💪🏻👊🏻\n\nI use a Vegan, vitamin and mineral enriched protein powder to make smoothie bowls. So I get an extra 20g of clean, extremely bioavailable protein, over 20 stabalized vitamins and minerals - a perfect amount of my RDA of each one and easy for my body to digest. 🍏🍓🥝🥬\n\nI blend all my ingredients together and sprinkle some chopped nuts and seeds on top for some added crunch! If you’re looking for protein recommendations, please feel free to message me for advice. A lot of brands are notorious for hiding the wrong type of sugar, caffeine and even highly allergenic ingredients in, but branding them as healthy.\n\nI love my smoothie bowls … anyone here start their day with a protein shake or smoothie?\nIf this post has been of help, please be sure to leave a ♥ below.\n\nSee you soon, M xo",
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      "title": "Tuesday Tip: Juicing! 🍐🍊🥭🥥🥝🥬",
      "body": "Juicing is most definitely trending right now, you can’t go onto Facebook without seeing a post about Juicing. So what’s it about and should I start?! 🤷🏻‍♀️\n![57244647_10161572718740704_7316891497893199872_n.jpg](https://cdn.steemitimages.com/DQmRYV6Tp72vYSuEdTpPzFHSp66x3qPqtPeZCcRd4btSjx8/57244647_10161572718740704_7316891497893199872_n.jpg)\nWe know that Juicing has loads of health benefits - no doubt! We’ve seen from so many testimonials and studies that Juicing has turned many people’s lives around…even playing a vital role in reversing cancers.\n\nEven though Juicing comes from natural sources and can be done easily at home, you do need to use some caution, as juice on its own (without the pulp) is actually a very high dose of vitamins, minerals and sugars. Without the fibre (from the pulp) your body is stuck trying to metabolise and process everything in one go, which it isn’t really physiologically programmed to do.\n\nDon’t get me wrong, for some they can drink jugs of juice and they’re fine, but for most it’s best to start out small! May a ¼ cup of juice, or have a small amount and top the glass up with water to dilute it. I personally put some of the pulp back in my juice so I still ingest some fibre as well! 😋😋\n\nBe sure to make your juice fresh every day, store in an airtight container in the fridge, and drink within 24h (as vitamins after this time will oxidise and lose effectiveness). Also, if you have any blood sugar concerns like diabetes, or issues with your metabolism, it’s not really worth having the sugar spikes…there are other ways to get healthy!\n\nOn Friday for our Friday Focus, I’ll be posting some of my favourite juice recipes for you to try over the weekend!\n\nIf you found this post informative, please be sure to ♥️, comment or share. M xo",
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      "title": "Friday Focus: Make your own probiotic drink! 🥛",
      "body": "Following on from Tuesday’s post about Probiotics, I thought it’d be fun to share a Kefir recipe!\n![56842768_10161557632170704_2453168835667165184_n.jpg](https://cdn.steemitimages.com/DQmQ4qG29Dy6Vh9gMKT7qzZnXnPw8oJxN9QTCFD6gUzdocQ/56842768_10161557632170704_2453168835667165184_n.jpg)\nKefir is a fermented drink, traditionally made using cows or goats milk...but with the amount of hormones and chemicals in milk nowadays, a vegan option may be a healthier option.\n\nSo for today’s Friday Focus, we’re going to make it using coconut water! 🥥\n\nYou will need:\n- 2 tablespoons of Kefir grain (bought online or at any health food store - hydrated water kafir grain make the kafir less tangy and “cheesy” so what we’ll use in this recipe)\n- Around 500ml of coconut water\n- A clean glass jar\n\n1. Start by ensuring your glass jar is extremely clean - we have to be careful there’s no other bacteria or organism in the jar to contaminate your Kefir.\n2. Add 2 tablespoons of Kefir grains. \n3. Then add 2 cups of coconut water (approx 500ml)\n4. Stir with a plastic spoon (no metal!)\n5. Seal the the jar using a rubber band and some muslin and place on top of your fridge.\n\nThis recipe should have your Kefir ready within around 24 hours. As Kefir grains are a living and breathing organism, you can then strain out the liquid (your Kefir!) and reuse the grain in your next batch.\n\nThe first batch of Kefir can be a bit hit and miss, but when its right, the coconut water will have fermented, causing it to be slightly sparkling...so lots of really yummy flavour drinks can be made with it by adding fruits or juices.\n\nLet me know how you get on! M xo",
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      "title": "Tuesday Tip! Probiotics: are they all good?!",
      "body": "Before getting into this interesting topic, I felt it important to first explain what a Probiotic is! So our gut is lined with millions and billions of bacteria - some good and very much needed...some not so good..! 🦠 The good bacteria produce vitamins for our bodies and support the immune system. 💪🏻\n![56656038_10161547077240704_2975388974270382080_n.jpg](https://cdn.steemitimages.com/DQmSn6eEsFoihqvnY4H8BFytSKsBEsspCYXQ2NVAhjiXQ68/56656038_10161547077240704_2975388974270382080_n.jpg)Did you know we actually have more bacteria in our body than we do cells! So it’s super important to look after them and feed them as they are alive. This is where a Probiotic comes in handy!\n\nA lot of people come to me with issues from having a bloated gut to dry lips and itchy eyes. Often introducing a really great quality probiotic daily will help ease with these symptoms.\n\nThere are so many types out there on the market, so can be tough to know which is actually going to help, and which just waste your money. So some things to look out for: \n- a probiotic that will lay dormant until it reaches your GI tract (where it’s needed). The only one I’m aware of is Bacillus Coagulans in a product called Digestion Plus. Products with lactobacillus and acidophilus will hit the stomach and lose most of its potency before it even reaches the bacteria that need to feed on it.\n- A probiotic that has digestive enzymes. One which has all the -ases to help us digest our food (eg LactASE to help us digest lactose). \n- One that is in a powder form...usually liquid form probiotics have been on shelves for a few weeks before they even get to you. If the probiotic aren’t already dead, they are severely less potent. \n- Avoid dairy based probiotics, as most people have an underlying lactose intolerance and don’t realise it...so a dairy based probiotic won’t be helping your gut troubles.\n\nKeep in mind that probiotics feed both the good and bad type of bacteria, so although they will help with any gut discomfort, it would be worthwhile getting a bit of guidance around your diet 🍎🍌🍓🥑🥬🍠\n\nIncreasing your omega intake and fibre will also help support your gut as you start to take your probiotics.\n\nI hope this post has helped a few people - if you learnt something new, please be sure to give me a ♥️ and do comment or PM if you’d like some further guidance. M xo",
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      "title": "Friday Focus : Don’t let one anyone tell you that you’re not good enough 🌟💓",
      "body": "![56462464_10161532810905704_8242140527055601664_n.jpg](https://cdn.steemitimages.com/DQmWYFyAx6nSwE8jiu8Vpu1AMVFozfTqDU6SgbLjj75KYCJ/56462464_10161532810905704_8242140527055601664_n.jpg)\nSo on this post, I’m gonna share something quite personal and it’s little longer than others, so thank you for reading it though 🙏🏻\n\nIn Italian universities, exams are done differently to here. They’re a public oral interrogation - as in you are stood there, in front of a panel of Professors 👨🏻‍🏫 (and anyone else who wants to be there) throwing questions and scenarios at you.\n\nTo be prepared for this, you have to study the whole book, all the lesson notes...and just hope that you don’t get intimidated or nervous by this format. They were so strict in fact, that some Professors wouldn’t let you advance to the next question if you got the first one wrong. The pressure was HUGE!!\n\nAll through the schooling system that is how they are tested, so although not pleasant, most are used to it. Italian was a second language to me, I was still learning, so I found these situations very difficult and I completely froze. I was so embarrassed, and the more embarrassed I felt, the more I froze.\n\nThe Professor said to me, quite directly “Marina, don’t even bother continuing. Medicine isn’t for you, you should change career now because you’ll never be a doctor.”\n\nA little while later, another Professor told me how sorry he felt for me, as I wasn’t 💯 Italian, so didn’t have the genetic make up that could compare to the intelligence of any of my fellow students.\n\nObviously I didn’t listen to either of them. I am a Doctor now 👩🏻‍⚕️ I do have my degree 📜 and I do help people each and every day and I do have dozens of dozens of clients in my history that STILL write to me THANKING me for how I’ve helped them and changed their lives for the better 💓\n\nThe reason I share this with you is because it’s so important to not let anyone change your beliefs about yourself or alter what you know you’re capable of.\n\n1 failure, even 2, 3, 10 failures don’t determine whether you’re going to succeed in what you feel drawn and connected to. It’s whether we get up after those knock backs, and learn from the experience. Whether we can find the resilience and grit within ourselves, resound with our own truth, that will be the make or break of you.\n\nIt was Henry Ford who said “If you think you can or you can’t: you’re right!”\n\nFor today’s Friday focus - what would you love to do, even though you may not be the best at it? Do you want to garden? Sing? Cook?\n\nThis weekend, take one step forward in pursuing your passion. Get a book, watch a YouTube tutorial, listen to a podcast and make that first move. Thank you for reading.\n\nM xo",
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      "title": "Wednestday Tip: Neurofeedback - training the brain!",
      "body": "![1412880963.png](https://cdn.steemitimages.com/DQma9pm8JnTgs51rfxqMFNoE3MrJiSh77LgLfburZ7h2WY4/1412880963.png)Neurofeedback is a form of biofeedback where we use an electroencephalogram (aka EEG) to record the brainwaves.\n\nThis is the same type of recording you would do for someone with epilepsy, during a sleep study, or after a head injury for example...it essentially tells us how the brain is performing. \n\nAs we record the brainwaves moment to moment, the software is assessing and analysing, looking for healthy waves. \n\nOnce it discovers one, the machine signals to the brain that it’s doing something correct, via the screen you’re watching or music you’re listening to. This acts like a mirror so the brain can start correcting itself. New pathways are formed as the brain becomes stronger and ultimately these new pathways are used to override unhealthy areas that are present in the brain. \n\nThis type of treatment is incredibly versatile and is effective on people suffering from anxiety to insomnia; ptsd to epilepsy - even medication resistant epilepsy. \n\nResearch shows that the brain continues to be molded and renewed just like the rest of the body well into your 80s and beyond!! It's never too late to change your brain.\n\nIf you are curious and would like more info on Neurofeedback, do drop me a message. I run a practice from my home and help people of all ages, all backgrounds heal things they didn’t think was possible. \n\nM xo",
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