The thyroid gland plays a vital role in our overall well-being, and it is important to understand the significance of iodine in supporting thyroid function.
You may have been diagnosed with hypothyroidism or hyperthyroidism. Or you may have autoimmune thyroiditis (Hashimoto’s) or the autoimmune disorder Graves Disease. You may have been told that you are susceptible to developing thyroid disease. Or you could be looking to protect your thyroid from the damage of exposure to toxins, xenoestrogens, and halogens.
The fact is, we all need a healthy thyroid to function well, mentally and physically.
To function optimally, the thyroid gland requires iodine, an essential mineral found in certain foods and in the environment.
Iodine is a key component in the production of thyroid hormones, namely triiodothyronine (T3) and thyroxine (T4). These hormones regulate our metabolism, energy levels, body temperature, and even heart rate. Without sufficient iodine, the thyroid gland cannot produce an adequate amount of these hormones, leading to issues with thyroid health.
We can support our thyroid health by ensuring an adequate intake of iodine. According to the National Institutes of Health, the recommended daily intake of iodine varies depending on age, sex, and life stage. Generally, adults require around 150 micrograms of iodine per day, while pregnant and lactating women may need slightly more.
Food Sources of iodine
The ocean is the world’s major source of iodine. Sea vegetables are an excellent source of iodine. This includes seaweed, kelp, and nori. Seafoods such as shellfish, oysters, crab, shrimp, scallops, cod, sardines, salmon, and tuna are all other great sources.
Eggs are also a great source of iodine.
Inland, many fruits and vegetables may contain very little iodine due to the amount of iodine in the soil they grow. Some regions have lower iodine content in the soil, leading to reduced iodine levels in crops and, consequently, in our diet. Because of this, many countries use iodized salt to eliminate the widespread iodine deficiency.
Whilst Himalayan Pink Salt doesn’t contain any iodine, sea salt does contain a little. If you are concerned about iodine intake, then you may want to look for iodized sea salts whereby the salt has been fortified with iodine.
Foods to Avoid
Goitrogens are substances found in certain foods that interfere with the normal functioning of the thyroid gland. They can inhibit iodine absorption or block the production of thyroid hormones
On the Eat Burn Sleep platform members can read the Thyroid Health Personalized Advice. Here, I detail the goitrogens containing foods that need to be avoided, as consuming them in excess may disrupt the thyroid.
You’ll also find in this advice section other foods to avoid, to include and other lifestyle recommendations.
In a nutshell, a good thyroid function is essential for a good metabolism. Iodine plays a crucial role in maintaining a healthy thyroid gland, as it is essential for the synthesis of thyroid hormones. Many of the Eat Burn Sleep members have had amazing results following the EBS lifestyle. Check out their testimonials here and choose Thyroid from the filter list to read their amazing reviews.
I was recently interviewed by The Telegraph to discuss the highly processed “shortcut foods” that many people consider healthy, but that often contain additives, stabilisers, emulsifiers, and hidden sugars. In the article, I explained how these ingredients can affect digestion, gut microbiota, blood sugar regulation, and inflammation pathways.
While convenience foods can save time, they may not always support metabolic health or physiological balance. A consistent diet built around whole, minimally processed foods is far more beneficial for long-term well-being.
Members can use the detailed Food Lists on the EBS platform to make informed, anti-inflammatory choices effortlessly, without needing to analyse every label.
I’m thrilled to share my latest reflections on beauty, wellness, and the evolving luxury landscape. In my recent interview with Beyond Luxury Group, I explore the complexities of modern beauty standards, emphasizing that true beauty transcends external appearances and is deeply rooted in health and authenticity. I discuss the increasing reliance on quick fixes, such as weight-loss medications, and highlight the importance of addressing underlying health issues rather than simply masking symptoms. This conversation builds upon my podcast episode with my dear friend and industry thought leader, Carlota Rodben, founder of the Beyond Luxury Group and author of Beauty as It Is, where we also touched on the need for beauty brands to embrace a more holistic approach, weaving well-being and health into their narratives and offerings.
In this piece, I reflect on where the beauty industry is headed and imagine a future where wellness retreats are more inclusive, welcoming families, and encouraging social connection alongside personal renewal. This outlook aligns with my belief that true beauty radiates from inner health and balance. I invite you to join me in reshaping beauty standards to prioritize authenticity, well-being, and a deeper, more meaningful connection to ourselves and one another.
You can read my interview with Beyond Luxury Group on their Substack page here.
The holiday season is a time to gather, celebrate, and indulge in delicious meals. However, traditional festive foods can sometimes leave us feeling heavy or inflamed due to excess sugar, refined carbs, and saturated fats. This can affect not just our overall wellness but also our gut health.
A happy gut is key to reducing inflammation, improving digestion, and boosting energy—so why not make it a focus this festive season?
Not only are these dishes nourishing, but they’re also bursting with festive flavors to keep everyone at your table satisfied and glowing from the inside out.
Additionally, incorporating gut-friendly ingredients—such as low-sugar, grain-free, and dairy-free options—can make holiday recipes more inclusive for those with specific dietary needs. By prioritizing gut health during the festive season, these recipes not only accommodate various preferences but also promote overall well-being, ensuring that holiday meals are both enjoyable and nourishing.
Festive Gut Friendly Recipes- Nourish, Celebrate, Thrive!
In this article, I will share some delicious and nutritious recipes that will satisfy your taste buds and support a healthy gut.
During the holiday season, our digestive system often faces challenges due to the consumption of alcohol and rich foods, leading to frequent indigestion. This year, consider incorporating gut-friendly ingredients such as miso, sauerkraut, and coconut yogurt into your diet. These foods are rich in beneficial bacteria and probiotics, supporting the optimal functioning of your gut and digestive system.
Adding these recipes to your festive menu will not only delight your guests but also support your overall well-being.
So, go ahead and try them out! Enjoy the festive season with a happy and healthy gut.
This simple and easy-to-make hot chocolate is a perfect alternative to shop-bought ones and is not only comforting and nourishing but anti-inflammatory, too. Indulge in the rich and creamy goodness of this delightful treat.
My Moroccan spiced coffee is fantastic as it contains cinnamon, nutmeg, ginger, and clove. These warming spices have incredible anti-inflammatory properties that help stabilize your blood sugar levels and offset some of the adverse effects of caffeine. See how easy it is and perfect for the season. I cannot wait for you to try it.
Devilled eggs are a classic festive dish that never fails to impress. With their creamy, tangy filling and beautiful presentation, they are sure to be a hit at any festive gathering.
These little bites of goodness are a crowd-pleaser and a great way to kick off any meal or gathering. These crackers are perfectly gut-friendly healthy snacks with a wonderfully satisfying crunch.
This would work perfectly with the salmon spread for festive, gut-friendly nibbles. You can also serve it on its own with crudites. This guacamole contains no raw onions, which can be hard to digest sometimes, so I hope you all enjoy it!
This salad would work great as a starter or served with crackers. Packed with omega-3 rich salmon and crab, this vibrant salad supports digestive health while offering a burst of flavor and color to impress your guests.
Christmas Chicken with bacon, a delectable twist on the traditional turkey! This mouthwatering dish will inspire you to create a memorable holiday feast. Succulent chicken, perfectly seasoned and roasted to perfection, wrapped in crispy, smoky bacon. The combination of flavors is simply irresistible.
Carrots are incredibly nutritious and are a fantastic prebiotic for your microbiota, reducing inflammation and taking care of your immune system. They are excellent for skin, hair, nails, and eyes and are anti-cancer, anti-inflammatory, and antioxidant. Paired with parsnips, this dish makes a warming side dish to your traditional roast dinner. Especially with the fantastic rich, earthy, warm, and citrus of cumin, the anti-inflammatory spice!
This is a wonderful way of preparing this superfood – that will support and protect your gut. This is all you need to do to enjoy sweet potato’s nutrition and taste. Make it in advance and reheat it on the day of serving.
Packed with fiber, vitamins, and minerals, this dish gentle on the digestive system and helps support a healthy gut microbiome. Make it in advance and reheat it on the day of serving.
You have to try this cranberry sauce recipe! It’s caramelized, tangy, woody, and slightly tart, with a deep berry flavor and a slight spice of heady cinnamon.
If you are looking for a cookie recipe to make during the Christmas holidays and enjoy with the kids, this is for you! They are grain-free, dairy-free & gluten-free, and they taste delicious! They are perfectly seasoned with a combination of spices. All spices used possess anti-inflammatory properties and offer excellent nutritional benefits!
This anti-inflammatory pie tastes like a delicious traditional dessert, but it is refined sugar-free, gluten-free, dairy-free, grain-free, and GUILT-free! It will leave you feeling satisfied without the symptoms of bloating or overindulgence.
What better way to celebrate the season than with the delightful aroma of cinnamon oranges filling the air? Cinnamon oranges are a classic holiday treat that brings a touch of magic to any gathering. The sweet citrus scent combined with the comforting spice of cinnamon creates a symphony of flavors that instantly transports us to a place of happiness and nostalgia.
A spectacular speculoos biscuit recipe: the healthy version of the traditional recipe, which means that your gut microbiota will love them, too! The warming, sweet, aromatic, creamy, citrus, peppery, and spicy flavors make these biscuits incredible.
This chocolate mousse is easy to make, delicious, and simple. You can use nice glasses for individual portions and garnish them with nuts, berries, or cacao nibs.
Christmas is a time of celebration and indulgence, but that doesn’t mean we have to compromise our health. All recipes on the Eat Burn Sleep platform are designed to satisfy your taste buds while keeping your gut happy.
Delight your friends, family, and loved ones with flavorful recipes that are easy on your digestive system so you can enjoy your holiday feast comfortably and confidently.
I am continually amazed by the incredible cancer testimonials we receive here at Eat Burn Sleep from members who are recovering from cancer. From breast cancer and squamous cell carcinoma to positive pap-smear tests and pre-cancerous cervical cells – our EBS members are seeing fantastic results.
One of my favorites is from Wilma, who used the EBS program while undergoing treatment for breast cancer.
This is Wilma’s story about recovering from cancer.
Recovering from Cancer – Wilma’s Story
Wilma had been an EBS member for four years, using the program to manage her Irritable Bowel Syndrome before she discovered a lump in her right breast. Medical investigations led to a triple-negative breast cancer diagnosis and an aggressive program of 16 chemotherapy sessions, surgery, immunotherapy, and radiation. This level of treatment puts a huge strain on the body and can be incredibly difficult to manage.
Fortunately, Wilma was already in a good place, having used the EBS plan for several years. This meant her liver and gut health were in a really good place, and able to handle the strong treatments.
After her diagnosis, Wilma immediately began to follow the Week 1 Lifestyle recommendations and added in all the cancer-fighting protocols too. These are specific guidelines for anyone who wishes to work on cancer prevention or who is undergoing cancer treatment.
The EBS Cancer Prevention & Recovery Personalized Advice
This covers all aspects of diet and lifestyle including:
Cancer promoters
Pros and limitations of certain diets
Effects of dairy, artificial sweeteners, and processed meats
Importance of liver health
Specific foods that have anti-cancer properties
Foods to include in an anti-cancer diet
Example meal plans
Meditation and visualization support
Wilma also reached out to the team and hired me as her nutrition coach so we could work closely together on her plan.
As you can see, her results are incredible! Wilma says…
“Yalda and her amazing program helped me so much!
Chemotherapy, though not fun, was not so difficult for me. Having a healthy gut and a liver that does not have to focus on anything other than supporting the body through chemotherapy made a huge difference. All my lab work came out almost normal the entire treatment, and my doctors could not believe how positive I was and how well I felt, even after 6 months of chemotherapy. I was able to continue to work and to work out as much as my body would allow without pushing myself, and this helped me stay strong and healthy.
Yalda encouraged me to maintain positivity, continue to meditate, to add movement (when possible), to eat as clean and healthy as possible (following week 1 of the platform), and to visualize remission daily. She did additional research and was there for me every step of the way.
I am extremely grateful to Yalda and her amazing program and encourage anyone who is diagnosed to follow the Cancer section of the Eat Burn Sleep platform. Do not just follow the food portion, but implement Yalda’s mindfulness, movement, visualization, sleep, and an overall positive outlook.”
The wonderful news is that after all her hard work and treatment, Wilma is now in remission.
She continues to follow the EBS lifestyle to maintain her health and is increasing daily movement to improve her physical strength.
Why the EBS Plan works
The beauty of the EBS plan is that it is holistic, covering food, lifestyle, and mindset. Each one of these factors is a powerful intervention on its own but combined they are phenomenal. Non-communicable diseases like cancer, Inflammatory Bowel Disease, and diabetes require this holistic approach that medication alone cannot provide.
Cancer can develop in any one of us, at any time. According to statistics from Cancer Research UK, 38% of cancers are preventable – which means they are linked to diet and lifestyle factors.
Genetics are linked to cancer of course, but the expression of those genes (epigenetics) is connected to diet and lifestyle. Sustained chronic systemic inflammation can trigger any disease gene expression, including genes linked to cancer (Coussens & Werb, 2002).
For more on the links between inflammation and cancer, check out my article The Dangers of Chronic Inflammation. And you might also enjoy my podcast episodes:
How to Survive Breast CancerHeal Yourself With Mushrooms
The best source of treatment for any kind of illness is prevention. An anti-inflammatory lifestyle, such as The Eat Burn Sleep lifestyle, focuses on lowering inflammation, improving gut health, and supporting a healthy, balanced immune response, among many other benefits.
As Sofia, another cancer-care EBS member says in her testimonial:
“I remember my oncologist hematologist scrolling down my blood results and he was amazed & asked me what did I do.
I simply answered saying that I followed an anti-inflammatory lifestyle.”
The common cold is a viral infection that affects millions of people worldwide.
Colds are a common illness that can cause a range of symptoms, including a runny nose, sore throat, cough, and fatigue. While there is no cure for the common cold, you can do several things to help relieve your symptoms and feel better faster.
In this article, I briefly explore how diet and lifestyle affect your immune system and which natural remedies and supplements you can take to help relieve common cold symptoms.
Diet and Lifestyle
Diet
Poor gut health can lead to chronic inflammation, weakening the immune system and making you more susceptible to the common cold. Having a diverse gut flora is essential for your immune system function, and now more than ever, it is important to keep your gut strong by eating the right foods and feeding your good bacteria.
All the food shared in the green list on the Eat Burn Sleep platform is packed with nutrients such as Vitamin C, antioxidants, and minerals to support your immune system.
Lifestyle
Poor sleep patterns, smoking, excess alcohol, and drug abuse contribute to an unhealthy lifestyle, as does lack of exercise, being overweight, being underweight, and following calorie-restrictive diets.
If you are stressed, then your sympathetic nervous system kicks in. The sympathetic nervous system shuts down the immune system and the parasympathetic nervous system, which is essential for gut motility and health.
Cortisol levels trigger the activation of the sympathetic nervous system which in turn shuts down the digestive system and immune system.
You can use the tips and meditation routines shared in the mental wellness section of the Eat Burn Sleep platform to support your mental well-being.
Supplementation
If you are looking for ways to help relieve the symptoms of cold, cold supplements may be a good option for you. Talk to your doctor before taking any supplements, especially if you have any underlying health conditions.
While a well-balanced diet should be the primary source of nutrients, supplements can provide additional support for your immune system.
Cold remedy supplements are dietary supplements that can help reduce the severity and duration of a cold. There are a variety of different cold supplements available, each with its own unique benefits. Check out my favorite products on the Yalda Loves page.
Zinc
Zinc is a mineral that has been shown to shorten the duration of a cold. It is recommended to start taking zinc supplements within 24 hours of the onset of a cold (Singh and Das, 2011). It can be taken in the form of a lozenge, capsule, or syrup, but always check the ingredients list against the food list on the Eat Burn Sleep platform.
Echinacea
Echinacea is a herb that has been shown to boost the immune system and help to fight off infection. It can be taken in the form of a capsule, tincture, or tea. More studies are needed to prove that echinacea treats a common cold. However, a review of over 3000 people showed that echinacea was more effective than a placebo in preventing and treating the common cold (Melchart et al., 2000).
Vitamin C
Vitamin C is an antioxidant that can help to protect the body from damage caused by free radicals. It is also thought to help to boost the immune system. Vitamin C can be taken in the form of a supplement, fruit, or vegetable. Foods high in Vitamin C include strawberries, bell peppers, papaya, broccoli, oranges and Brussels Sprouts.
Probiotics
Probiotics are live bacteria similar to the good bacteria that naturally live in the gut. They can help to maintain a healthy gut microbiome, which is important for overall health and immunity. Probiotics can be taken in the form of a supplement or food.
There is no one-size-fits-all cold supplement routine. The best routine for you will depend on your individual needs and preferences. However, a general guideline is to take cold supplements as soon as you start to feel symptoms.
Natural Remedies
In addition to a healthy lifestyle and proper nutrition, you can try a natural common cold remedy to alleviate symptoms and promote recovery.
Stay hydrated
Drinking plenty of fluids, such as water, herbal teas, and broths (such as my Chicken Bone Broth), can help soothe a sore throat.
Rest and sleep
Providing your body with ample rest and sleep allows it to focus on healing and fighting the cold virus.
Warm salt water gargles
Gargling with warm salt water can help relieve a sore throat and reduce inflammation.
Nutrition
Warming, nutritious stews and soups, such as my Immune Boosting Chicken Soup, are a great way to get those all-important antioxidants and nutrients into your diet to support your immune system.
Even the healthiest people can still catch a cold, and some suffer more than others. Check out my recent article on How to Recover From Virus Infections.
Read 10 Ways to Boost Your Immunity Quickly for more ways to improve your immunity.
The best source of treatment is prevention. Following an anti-inflammatory lifestyle, such as The Eat Burn Sleep lifestyle, focuses on lowering inflammation, improving gut health, and consequently achieving an improved immune system, among many other benefits.
I recommend the popular Six-Week Reset as an excellent place to start.
Yalda xx
Hello everyone!
Many of you are based outside London and often ask me what to do when visiting this beautiful City with your children.
At the time of writing, the Christmas holidays are approaching, so I have put together a list of fun things to do in London around the festivities, with or without kids!
This could be useful to you whether you live in London or not!
– West End Musicals. The best for kids I feel, is Mathilda, not to be missed if you have not been. Gangsta Granny is great too. I took my boys and they loved it. We went to see Hamilton – my 10-year-old loved it, but my 8-year-old was a little young for it.
– Visit the Natural History Museum, followed by a pizza in the museum restaurant and/or a crepe at The Kensington Crêperie across the road
– London zoo! I am not a fan of zoos, but this one supports conservation in Africa, and the animals there would not survive in the wild, given their past. So go there guilt-free and enjoy it! It is set in Regent’s park, one of London’s beautiful parks.
– The Science Museum is really fun and children can learn a lot about cars, planes, astronauts, etc. It is around the corner from the Natural History Museum (and again, I would suggest going for a nice crepe at the Kensington crêperie afterward). I like to always give a nice treat to my kids after going to a museum so they associate the experience with positive memories!
– I take my children for a pizza at Harrods on the second floor, followed by ice cream at the ice cream parlor next to it when they achieve something great at school. It is a real treat.
– When there is a good show at the Royal Academy, I take my boys, get them the audio guides, and when they have had enough, I take them for a hot chocolate and a macaroon at Ladurée in Burlington Arcade next to it. Again, a treat post-museum!
– Wander around China Town (my kids love it!) and then go to Leicester square to the movies (and maybe drop in at the M&Ms shop for a treat!)
– Not to be missed, Kidzania in Westfield Shopping Centre. It’s a world for kids where they can get jobs, be paid, and buy things. My kids are crazy about it. There is a Five Guys burger place in that shopping mall, which your little ones might enjoy too.
– Go Ape in Battersea Park is amazing for a fun outdoor activity. The park is gorgeous and worth seeing, in any case.
– Pedalo on the serpentine and tea or hot chocolate at the restaurant on the serpentine in Hyde Park.
– Afternoon tea at the Dorchester / Claridges / Lanesborough / Brown’s hotel / Mandarin oriental hotel or Berkeley Hotel for a full English tea and scones experience. It needs to be booked well in advance. It is a full meal FYI! You get served finger sandwiches, scones, and beautiful cakes and pastries. It’s like a never-ending merry go around of deliciousness.
– A cupcake at the Hummingbird bakery on Portobello Road and wandering around Notting Hill.
– The adventure playground in Holland Park is great for kids aged 4 and above.
– The Diana Memorial Playground in Hyde Park is also fantastic. There’s a huge pirate ship; my kids have played there for hours.
– If you are in London in December, Winter Wonderland in Hyde Park is a real fun and joyful experience (with or without kids). My kids never tire of the rides and toffee apples.
– The London Eye, which all kids love, and The Shard are an amazing way to have a beautiful view of the City from above. It’s a little touristy, yet my kids still love going!
I hope you visit and have an amazing time in London. It is my favorite City in the world (a completely unbiased statement), full of understated beauty and marvels.
Enjoy!
Cold sores and mouth ulcers are a real pain… They always happen at the most inappropriate time and it feels so unfair that some people just never get them!
They are caused by the HSV-1 ( type 1 herpes virus), which the majority of people carry.
You can get over the counter medicine which I do not find effective, prescription medicine (more effective) and I thought I would share a few tips to minimize their recurrence.
1- SLEEP. Just make sure to get those 8 hours. 7 hours has been proven scientifically to not be enough for brain function, cell regeneration, mood, nervous function, etc. If you sleep enough, not only you will be physiological more performant but you will be able to deal with the next point better, namely, stress.
2- STRESS. It’s easy to say that we should stress less but it’s not as easy to put it in practice. I try to have more positive thoughts than negative thoughts daily. It is a simple trick that has been shown to make people happy (who needs a pay rise?!). I will do a full post on this but sticking to a maximum of 2 cups of coffee a day helps to not kick in anxiety, and breathing deeply is crucial for lower cortisol levels. When you feel you are doing shallow breathing, make a conscious effort to breathe normally again, maybe by taking a couple of deep breaths.
3- REDUCE ARGININE rich foods and supplements. L-Arginine is an amino acid that has been shown to activate HSV-1. Sadly, some healthy foods like spinach, nuts, pumpkin seeds contain L-Arginine. Cola, beer, chocolate, and gelatin (candy) contain it too.
4- EAT HEALTHY to support your immune system. You need a variety of nutrients for your body and immune system to function well. Following a low inflammation and healthy diet supports that.
5- SUPPLEMENTS. Vitamin C, zinc, and L-Lysine (an amino acid) can help reduce the recurrence of cold sores. Liposomal vitamin C is easier absorbed too. If you take zinc, I would recommend zinc picolinate as it is better absorbed. And as with everything I recommend, please make sure to check with your doctor before taking it 🙂
Hello Everyone! In this post, I am sharing my skincare routine from when I am on holiday in the sun. I am a big skincare and beauty products fan, as you know – although the first time I did a full face of makeup, I was 28 years old! But that is a story for another day…
I have always invested in products for my face, and I continue to do so. As a student, I spent less on alcohol and saved to buy my favorite moisturizer from Lancôme. Interestingly, the most expensive ones are not always the best, but more on this topic soon!
When I am in the sun, I always protect my skin. First, I wear SPF, and second, I always wear a hat.
As we all know, the sun damages the skin and gives you wrinkles and pigmentation. My skin is on the dry side, and I am genetically prone to pigmentation, so I always try and test products.
Here are my tips for ultimate protection from the sun:
A week before going in the sun, I give my skin a good exfoliation and a hydrating or brightening mask [ you can check out my video where I show you my favorite face masks on YouTube]. Like L’Oreal face mist as I know I will be putting my body in the sun but not my face.
Do not scrub your face a few days before going away and during your stay. Indeed, scrubbing the face makes the top layer of your skin thinner, hence more prone to sun damage.
In the morning, apply a moisturizer with SPF in it. I like using Zelens daily defense cream, which has an SPF 30.
Let the moisturizer sink in for a couple of minutes (or more), and then apply a generous layer of mineral sunscreen. Mineral sunscreens are a total barrier against the sun. The ones which aren’t mineral are activated when the sun hits your face and are chemical-based. I find them less effective. Mineral sunscreens protect you better, I find. At the moment, I am using Coola’s mineral face SPF.
I like applying a tinted moisturizer on top, which has SPF, too (one can never overdo the sun protection!) so I don’t look “white.” It gives you a nice glow, as mineral SPFs tend to make you look a little whitish. Currently, I like using La Mer because it has reparative properties.
Finally, when I return from holidays, I make sure to do a nice facial at home or a salon, as sunscreen tends to clog up the pores. It is important to exfoliate to remove all excess product from your pores and get your skin bright and glowing!
Today, I am talking about a topic which is quite controversial, and on which we hear so many contradictory opinions. DAIRY.
Is it bad for you? Are humans meant to drink cow’s milk? Do we need calcium? What about bone health?
There is a lot to cover and we could really go in depth, but I have decided to give you an overview of the research out there so you can form your own opinion on the topic and make the right choices for yourself.
1/ The milk we consume has changed. Indeed, milk use to come from Jersey and Guernsey cows which produce A2 type milk (A2 being casein, the protein in milk). However, these cows can’t produce large amounts of milk, and with a growing world population, farmers switched to more productive breeds. The milk protein now is A1 which seems harder for our bodies to digest. In the UK, the brand Gold Top offers Jersey milk on Ocado.com.
2/ Everybody hasn’t got the gene which allows to process milk. Humans are born with a gene to produce lactase ( the enzyme to digest lactose). That gene mutates between the age of 2 and 5 ( the weaning age in most cultures). When populations in Africa starting drinking cow/goat’s milk 10,000 years ago – start of agriculture- that gene mutated and was present in adult hood in some people. However a large part of the world population hasn’t got the gene to produce lactase (for example, most people in South East Asia) when in other parts, people have it and are tolerant to lactose (for example, in Scandinavia).
3/ The naturally occurring lactase found in milk is destroyed during the pasteurisation process. Raw milk is easier to digest but is obviously risky when it comes to bacterial infections.
4/ Dairy creates inflammation and has been linked to IBS (inflammatory bowel syndrome), IBD (inflammatory bowel diseases), Eczema and other auto-immune issues.
5/ Due to the hormones found in milk, dairy has been linked to hormonal imbalances and cancers of organs sensitive to hormones – breast, cervix, testicular, uterus, prostate etc.
6/ In a study conducted in Sweden, lactose was used to accelerate the AGEING process in mice.
7/ The bone health and dairy myth. Saying that drinking milk is good for bone health is a huge simplification of the process for the absorption of calcium and bone formation. Calcium absorption is very complex and the presence of vitamin D is necessary. Vitamin K is also crucial for the utilisation and regulation of calcium in the body. Finally, magnesium is also absolutely needed for calcium absorption and bone formation. Calcium is present in many other foods (green leafy vegetables, beans and pulses, sea vegetables) and is probably better absorbed than from milk due to lactose intolerance in many people.
8/ Studies have shown a higher rate of bone fractures in people who drink milk. This paradox is most probably due to the fact that many people can not process lactose and hence can’t absorb calcium from milk.
In the light of the above, I would suggest finding out if you are lactose intolerant or not. If you are, I would cut out dairy and not bother with lactose-free milk and products as they tend to be processed. If you are able to digest lactose and dairy, I would switch to A2 type milk and stick to unprocessed raw cheeses (typically, many traditional French cheeses) in order to consume a product high in lactase and good bacteria for the gut.
I will soon publish a post about all the milk alternatives on the market and what my favorites choices are + why!
This topic is a little taboo yet so many of my friends ask me what to do when bloated or not regular. Given that 60% of our neurotransmitters are in the gut -not the brain, that isn’t surprising we don’t feel good and aren’t in the best mood when our tummies are playing up. Digestion has a massive impact on our mental and physical well-being.
Dangers of OTC laxatives
Many people use over the counter laxatives as a temporary relief. The problem with those is they make things worse in the medium term and can make them pretty bad in the long-term.
Slimming teas and constipation OTC pills disturb the flora and cause constipation the following day and after. Long-term, they can stop the intestinal peristalsis, which is the movements the intestines makes to move food along. Basically, they disrupt the normal functioning of intestines and make digestion even more out of sync.Natural solutions
Chia seeds: they are a great source of Omega-3s and can be added to smoothies, yogurt, salads, cereals. They swell in the stomach and help digestion.
Flaxseeds: they need to be milled to be absorbable. Similarly to chia seeds, they are packed with Omega-3s and swell with water. I love adding some to my protein shakes or soup. A way to ease constipation fast is to soak some flaxseeds in a little water overnight, drink it on empty stomach in the morning followed by a couple more glasses of water.
Psyllium husks: they are also a bulk-forming laxative and need to be taken with a lot of water. They can also help with diabetes and weight loss. They are safe to be taken daily.
Activated charcoal: This helps with gas and bloating. Safe enough to be taken regularly and available in most pharmacies.
Giving the system a rest: the digestive system needs a break sometimes, and a good way to restore balance is to give it some rest. Spacing out meals and doing less snacking, or having a very light dinner like soup with a tablespoon of flaxseeds might help.
Probiotics: Taking them on an empty stomach before breakfast allows the good bacteria in the gut to grow.
Magnesium Citrate: In powder form, this supplement is excellent for the nervous system, muscles and helps to sleep better. Taking it in the evening allows for a good rest and has a mild laxative side effect.
Eating fiber: Including good fiber in the diet helps massively. I love rye bread as it has a very high fiber content, is low in gluten and has been shown to aid with weight loss.
All the above are natural ways to reintroduce a good balance in the digestive system. I am a firm believer of gentle treatments over anything harsh or too strong. The flora has a fine balance and it can easily be disturbed.
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Reboot and Revive
Christmas is a time of celebration and indulgence, but that doesn’t mean we have to compromise our health. All 
I am continually amazed by the incredible cancer testimonials we receive here at Eat Burn Sleep from members who are recovering from cancer. From breast cancer and squamous cell carcinoma to positive pap-smear tests and pre-cancerous cervical cells – our EBS members are seeing fantastic results.
One of my favorites is from Wilma, who used the EBS program while undergoing treatment for breast cancer.
This is Wilma’s story about recovering from cancer.
Recovering from Cancer – Wilma’s Story
Wilma had been an EBS member for four years, using the program to manage her Irritable Bowel Syndrome before she discovered a lump in her right breast. Medical investigations led to a triple-negative breast cancer diagnosis and an aggressive program of 16 chemotherapy sessions, surgery, immunotherapy, and radiation. This level of treatment puts a huge strain on the body and can be incredibly difficult to manage.
Fortunately, Wilma was already in a good place, having used the EBS plan for several years. This meant her liver and gut health were in a really good place, and able to handle the strong treatments.
After her diagnosis, Wilma immediately began to follow the Week 1 Lifestyle recommendations and added in all the cancer-fighting protocols too. These are specific guidelines for anyone who wishes to work on cancer prevention or who is undergoing cancer treatment.
Even the healthiest people can still catch a cold, and some suffer more than others. Check out my recent article on 
