So I restored my gut health

This with intestinal health is such a huge and wide area, which has made this post take longer than I had planned. I have namely wanted to write this post about how I restored my bowel on my own for a very long time. I will try to stay a little short but promise nothing.

This is how it is, I have always had an intestinal health in super good condition but I have probably not known about it or at least not appreciated it before. I could eat stone basically and nothing happened. When I went abroad, I never got a stomach ache, not even the time I drank water daily from a water tank whose lid had flown away and the water was dirty. I only discovered it when a caterpillar came through the crane. Disgusting I know, but it did not make me sick to my stomach. Pretty incredible. But everything changed when I took a longer course of antibiotics. It knocked everything out! All good intestinal bacteria and my good intestinal health disappeared in a few weeks. I could no longer eat the food I always ate, such as beans, lentils, mango was completely impossible. I got such a stomach ache and I went to bed if I ate a piece of mango. I did not understand anything. Something was wrong but I did not understand what it was until I realized that it was the antibiotic that destroyed my intestinal flora.

I tell all this because I always think it is important to try to figure out why things have gone wrong so you can more easily understand what it is you need to do to fix the problem. Functional medicine, not just try to relieve the symptoms but go to the bottom. Sometimes it is not known what causes imbalance in the intestinal flora, but common causes can be, for example:

  • Prolonged stress
  • Antibiotic treatment
  • Too much processed food
  • Too little sleep

Most often you feel that the intestinal flora is not in balance, but sometimes you are so up in life that you do not listen. Common signs of imbalance in the intestinal flora are for example:

  • All of a sudden you do not tolerate food that you have always eaten (you become gassy, ​​unlocked, get cramps, etc.)
  • You often get sick (70% of the immune system is in the gut)
  • Bad mood (the gut produces several of the hormones that regulate our mood, such as seratonin)
  • Poorer skin (poor intestinal health has been linked to acne and eczema)
  • Poorer sleep (a disturbance in the intestinal flora affects serotonin production which controls our sleep, among other things, there are also links between chronic fatigue and lack of variation in the intestinal flora)

So in my case where it was about an antibiotic cure that knocked everything out, it meant that I had to build everything from the beginning. Sometimes it is a little simplistic to say that you have to eat more fiber, but in my case it was impossible to eat fiber in the form of beans, lentils and chickpeas, etc. The only thing the stomach could handle was pasta, rice with butter and white bread .. so what do you do then? I started a plan, quite long term but thorough. My plan was to build and strengthen long-term and the following food / things I started to introduce.

  • Probiotics / prebiotics cure from the pharmacy. I was in urgent need of billions of good bacteria. Lactic acid bakeries are especially effective in antibiotic regimens.
  • Kombucha at least 1 / week
  • Fermented food 2-3 / week (sauerkraut, red cabbage, etc.)
  • Melatonin cure to sleep better and heal during the night
  • Slowly introduced more fiber again (eg after 3 months I ate 1 tablespoon of lentils and stepped up slowly) Start with water-soluble fiber from vegetables and fruits.
  • Long walks to reduce stress and get the gut going.

My stomach is now completely restored but I do not take it for granted anymore but I continue to think about the points above quite often. I do not want to end up where I was last, when my stomach is out of balance it feels like my whole life is out of balance. By the way, I can recommend Dr.Mat who has a lot of what I ate to recover.

New Year's cleanse

Every year before New Year, I start my New Year's cleanse; a way to start fresh and in the best possible way. My New Year's cleanse includes the home, the mind and the body. I clean because I like the symbolism of starting the new year clean and balanced. It is also a way to land and reflect on the time that has passed and what you might want to do differently in the coming year. A way to celebrate and pay attention to the new year on a more spiritual level and not just with glitter and firecrackers.

About 5 days before New Year, just after Christmas I usually start my cleanse and it looks something like this:

The food and the bodily cleanses run through all the days and I would first like to point out that it is not about a cleanse or detox to lose weight after any Christmas food without creating balance and well-being. Of course you should feel full and full of energy so there are no limits or to measure or count. The focus is on creating good intestinal health and allowing the body to recover. With that said, here are examples of:

food that I eat during my cleanse

  • I fast between 19: 00-11: 00 so the intestine can rest. During Lent, I drink black coffee, herbal tea, water
  • All kinds of fruits and vegetables that I and my body like. For example, I decorate with pomegranate and orange during Christmas so these are eaten now. Bir 2 oranges and a huge pomegranate a day.
  • I start with a green smoothie after my fast: almond milk, banana, spirulina, spinach, flaxseed
  • For lunch, there may be a raw food salad, vegetable mash, vegetable soup. Anything that is just vegetables really.
  • For dinner, it is usually some type of vegetable soup or stew. I like to eat hot food in the middle of winter because I think the body needs it. Soup is extra good because it is easily digested and the body's energy does not have to go to digestion but can focus on healing and the immune system instead. I do for example this soup on pears and fennel.
  • If I feel hungry between meals, I might warm a cup of oatmeal with cinnamon or turmeric in it or eat a boiled egg. As I wrote earlier, it's not about going hungry. If you are used to excluding the food below, this is easier, but if you usually eat a lot of gluten and sugar, it can be more challenging.

food that I opt out of during my cleanse

  • Dairy products (milk, cheese, butter, etc.)
  • Sugar
  • Meat and fish
  • Wheat and all types of gluten (eg pasta, bread, etc.)
  • Rice, barley, etc. (I usually include some oats)
  • All types of prefabricated food

favorite ingredients during my cleanse

I prefer ingredients that are extra good for intestinal health. Ingredients that actively work to strengthen the body's immune system and reduce inflammation in the body and intestines.

  • Spinach (can be frozen leaf spinach, good in soup, smoothie and stew)
  • Paprika
  • Garlic (onions and garlic are great for infections
  • Onion
  • Celery (good in soup and several hot dishes)
  • Eggplant
  • zucchini
  • Kale / savoy cabbage (good to shred and fry lightly, for example)
  • Fennel (eg for soup or to eat with vinaigrette)
  • Beetroot (likes to eat it hot with black pepper, salt and a little oil)
  • banana
  • Pomegranate
  • Orange
  • Ananas
  • Pear
  • Apple
  • Turmeric
  • Parsley
  • fresh coriander
  • Mint

Well-being rituals during my cleanse

I see a New Year's cleanse as a gift to myself, something I treat myself to that I know I feel good about and give myself peace of mind and body. I take the time to listen inwardly and I think these things help with that.

  • Take long walks in nature
  • Active meditation, ie meditating while I walk, shower or bathe
  • Yoga
  • Warm herbal baths, preferably with epsom salt

Home cleanse

As I mentioned above, the home also gets a cleanse these days. I try to clean the whole home, wash all the clothes and go out with all the garbage, etc. I also light extra incense for a spiritual cleansing. My favorites are white sage, lavender and palo santo. I also make sure to pay all the bills, clear emails and desks. With this I create a feeling of being finished and it gives peace of mind so I can focus again. Close doors and open new ones.

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Creamy fennel and pear soup

I often make a creamy soup of fennel and pear during my cleanse or when I need a little more balance in my intestinal flora in general. This soup is surprisingly good, I do not know if it is the creamy texture or the flavor combination but it tastes like luxurious. Fennel is great when it comes to digestion and it is also anti-inflammatory. Like pears, together they make this soup a really good soup to make during a cleanse, detox or when you want to be extra kind to an upset stomach.

INGREDIENTS for Pears and fennel soup
1 large fennel or 2 small
1 tablespoon coconut oil or rapeseed oil
1 medium yellow onion, finely chopped
1 clove of garlic, finely chopped
500ml organic vegetable broth
1 pear, peeled and finely chopped

1. Chop fennel, onion, garlic and pear. save a small portion of the fennel for decoration. Use the whole fennel, stem and foliage.
Start by heating the oil and sautéing the onion. Let it be light so that the soup does not get dark in color. Roasted onions are not healthy either.
3. Add fennel, pear and broth and simmer for 40 minutes.
4. Mix the soup with a hand mixer so it becomes creamy and smooth.
5. Add more broth or water if you want it thinner in consistency. If you want to make it even more nutritious, you can add a spoonful of quinoa or oatmeal.

To preserve tomatoes, á la italiana

In yesterday's episode of the program 'A farm in the middle of town', my dad and I preserved tomatoes á la italiana. I got a lot of questions about which tomatoes I grew and how we did I collect everything here. Preserving tomatoes is very common in Italy. Even if you do not grow your own tomatoes, there is a long tradition of going to organic local growers and buying lots of tomatoes. Then you gather the family and make a giant batch with filled tomato jars that will last during the winter. To preserve tomatoes and then use for pasta sauce and other cooking. So for me, this moment was very special. You could probably even say that it symbolizes my whole idea of ​​being more self-sufficient. My goal, to be able to do as my family members have done for several generations back in Italy. Preserving tomatoes is a fantastic way to make use of large quantities of tomatoes if you have succeeded with the joy of harvesting a lot of tomatoes.

Which tomato should you choose to preserve tomatoes?

The tomato that I used in the program is called San Marzano, an elongated tomato that is excellent for making tomato sauce. A real classic. I sowed it indoors in early March and then gradually got used to the plants being outdoors gradually on sunny and warm days. May was incredibly cold this year but the days that were nice they moved out and then I took them in in the evening. Then when the temperature was higher in June, I planted them outdoors in the sunniest location. In nutrient-rich soil and properly fertilized, I alternated between diluted bokashi water, chicken pellets and well horse manure.

Recipes for canned tomatoes

You will need the following ingredients:
  • 5 kg tomato, ripe, preferably San marzano, but it also works well with cherry tomatoes, for example
  • 2-3 leaves fresh basil, per jar
  • 1 krm salt, per jar
  • Glass jars
  • Pliers make it easier to pick up the hot glass jars.

Do this

  1. Wash the tomatoes and boil them in boiling water.
  2. Boil lids and glass jars so they are sterilized. Or sterilize them in the oven at about 120 degrees for 10-15 minutes. Remember not to touch the jars with your fingers, but keep it bacteria-free for longer shelf life.
  3. Peel the tomatoes if you like. You can also choose whether you want to preserve them whole or divide them into pieces. Maybe pass or crush them first. What you like most is simply eating. Fill the jars all the way up with pre-cooked tomatoes. Season with salt and basil to taste. (Press the tomatoes under the liquid to get out any air bubbles for longer shelf life).
  4. Put the lid on and cook the whole jar for at least another 30 minutes. Let the jar cool in the water - then it is ready to be stored.

You can also save the recipe on kö

December first

Then came the first of December and some Christmas decorations have come up. This year there is a lot of focus on the green at home. Maybe because of our new interest in gardening or maybe because the natural green is at its most beautiful by itself. Natural and simple.

It's Nando's first Christmas with us and he helps me with most things. We have decorated the entrance together. We got help from my friends Bell and Bonn who chose everything for us.

A Mediterranean Christmas

I wished for a Mediterranean Christmas inspired by the south of France and the Tuscany region of Italy and Bell and Bonn delivered. It was boxwood wreaths instead of spruce that pick up my boxwood in terracotta pots so nicely. Spruces that are a little more silver gray and feel a bit like the green found in lavender and olive. Two Christmas roses that bloom give some hope for a spring that will hopefully come early this year. The boxwood tree smells so good when you walk in the door.

Indoors we continue on the same Mediterranean theme and it feels so 'at home'. Cypress garland instead of spruce and olive twigs in vase. It suits me much better. The cypress I have cut a few sprigs of our thuja in the garden. It smells like Tuscany now and no one is happier than me.

Spruce and pot

I managed to find two small spruces in a pot for the entrance but am still looking for the Christmas tree in the pot. I like the idea that the Christmas tree can live on after Christmas. That you can plant it out or that you rent the Christmas tree and that the company you rent from can then plant it out and then rent it out again next year. Unfortunately, I can not find any such company here in Stockholm. I have found in other cities so if you have any tips for me feel free to write.

Let's talk about menstruation

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Another huge advantage is the environmental aspect; Let's say that 150 women started using menstrual pads or, for example, menstrual cups instead of disposable protection. with 000 million. If the panty is used once more during the menstrual cycle, the effect will be twice as great, depending on how many days you have menstruation. I have menstruation about 3 days a month so I have three menstrual panties. A very simple way to reduce my waste and my ecological footprint.

Using menstrual pads is no different than disposable protection when it comes to comfort and safety. If anything, it is more convenient because you avoid plastic that does not breathe and you avoid leakage. There are different models depending on what you need, super absorbent at night that also works for incontinence after birth, for example or a smaller one in a string model that is also fantastic for training because it absorbs sweat so there are no sweat marks in the crotch. Love map! Exercise panties, menstrual panties .. you choose. Maybe both at the same time.

The panties come with a small black bag that is leak-proof, put the used panties in the bag before it ends up in the laundry basket and wash them all at the same time when the period is over. At least I do, and I think it works great. They are really flexible and easy to wash in the washing machine.

Think what a difference we could make if we were many who opted out of disposable protection! And think how nice it is to never have to run out of sanitary napkins at home ..

My menstrual panties come from Swedish Comfydence which was started and run by Linda and Anna. They put a lot of work into improving for girls and women around the world, so by buying your period panties via Comfydence, you also make a big difference globally for many others. You can read more about their commitment and work here

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With code 'LINAP', you get free shipping throughout the EU until 28/2 2022 if you would like to try it on. The try-out guarantee is always valid for 60 days on the first pair.

Torta rustica with black cabbage

It is well into November but we can still eat food from our own crops. Today I made a torta rustica with black cabbage. In principle, a torta rustica is a rustic pie and this particular type of filling can vary between, among other things, cabbage and zucchini or pumpkin. Becoming as self-sufficient as possible is a heavenly challenge and in just 6 months we managed to produce an incredible amount of food all by ourselves from seeds. The food cellar is filled with salsas, pickles, pickled tomatoes, onions and root vegetables. Out in the beds are still the black cabbage and kale and it is this black cabbage I use today. I took a walk in the garden and fetched cabbage and then eggs from the hen house .. When you start your journey towards becoming more self-sufficient, you automatically also move towards eating more of what is in season. It feels wrong to buy eggplant in the store when I have home-grown zucchini at home .. It also happens that you enjoy a little more when you have to wait a little longer for something .. we are not adamant about this but it definitely goes in the right direction and I would say that we reduced our vegetable purchases by about 80% only on our first trial year.

okay but back to torta rustica, if you want to make it extra easy you can use ready-made pie dough, even puff pastry is excellent. Otherwise you just make a regular pie dough with butter and flour. The black cabbage is shredded into pieces and fried slowly with a little water, oil, black pepper, grated nutmeg, garlic and salt until soft.

Place pie dough in the bottom of a mold and up towards the edges. Mix the fried cabbage with 2-3 eggs, a splash of cream if you like and a few pieces of parmesan. I like that anyway, but can be excluded or exchanged for other cheese such as ricotta. Pour the cabbage into the mold and dig out four holes where you crack an egg in each hole. Then place more pie dough on top. Decorate if you want and brush with egg. Then cook in the oven for about 20-30 minutes at 175 degrees. This recipe fits very well as we use our own cabbage and our own eggs. It is easy to replace the filling depending on what we have in season or in our food cellar. I also usually freeze pieces and have them as a lunch box.

Grow hay bales, advantages, disadvantages and how to do it?

During our project to create a farm in the middle of town, my family and I would try to grow hay bales in addition to our traditional cultivation beds. I had never heard of the concept before, I had never grown at all before the filming of the series. Everything was new, including hay bale cultivation or straw bale gardening. Maybe it was just as good that I did not know much before because then you go in with an open mind and no preconceived notions. I mostly thought it sounded poetic and almost a bit romantic .. so in English .. In Swedish it did not sound as beautiful but I still thought it sounded like an exciting project.

So what is hay bale farming?
Just as it sounds, you grow in hay bales instead of in beds .. 60 hay bales were delivered to our plot and so in retrospect there were probably too many .. (not me who ordered them hahah)

The benefits of growing in planers are several;

  • You do not need soil so you can grow on concrete in principle.
  • It gets warmer in the hay bales so you can start growing earlier in the season
  • You reach a more comfortable working height
  • When you have finished growing, you have fantastic material for compost and beds of the decayed hay.
  • It is beautiful and perfect to use as building blocks, frames, etc. for the vegetable land.
  • Once they get started and have had enough manure, it grows wonderfully in them.

Disadvantages of hay bales:

  • You have to prep and prepare the hay bales for about 10-14 days with manure, preferably chicken manure
  • It gets a little messy with hay everywhere, especially in the beginning before it has gotten wet and no longer flies around.
  • It is not suitable if you are allergic to hay, especially in the beginning when they are dry. When the first weeks have passed, it will be better
  • Dry / damp? I experienced that it was difficult to know what was needed in the hay bales ,, in one and the same hay bale there could be ant nest AND snail nest .. one thrives in drought and the other in moisture but in the hay bales apparently everything thrives, two-jaws too .. I that is, there were more insects in them than in the earth.
  • It took much longer than I thought for it to start and germinate.
  • You need to fertilize more than you think.

There were pros and cons so if I experienced it and it ended up that we removed about half of the hay bales but kept the ones that were booted with the fence. Partly to give them one last chance but also because the planers actually help and support the fence that we set up around the kitchen garden. So in retrospect, I'm so happy we kept half for the cabbage and zucchini and the pumpkins grew / grow magically in them. The bottom line is that I will definitely continue to grow in hay bales next season but only in the "frame" around the kitchen garden along the fence.

How to grow hay bales?
Step one is to choose properly which place you want them in because once you start watering, they become incredibly heavy and difficult to move, believe me .. I moved several because I regretted how we set them up first .. hard, really hard .. There are a few different schedules if you google how to do to get started decay and heat ,, I followed them point to point with watering with only water the first 2-3 days then alternate manure water and clean water every other day for at least ten days .. However, I do not think it worked so well, nothing happened .. when I googled around I see that several others have had the same experience. More manure was needed! But it was cumbersome and messy to mix chicken pellets with water, pour into a watering can and then water .. it took about a large watering can / bale and we had 60 pcs so damn what I had to wear. This was something I did myself as well .. Eddie was busy carpentry in the greenhouse and taking care of the lambs among other things. Then I thought that äsch now I pour down the chicken pellets straight down into the bales and also put the well horse manure on top and THEN! Then something really happened .. so my best tip is to scoop on more manure than you think / read about.

In the pictures below you can see that we had hay bales in the middle aisle with, dt were among other things the ones we removed to open up a little more so you could get out but it was also where there were most insects, and grew the worst.

Sara Bäckmo was my cultivation savior throughout the project, always good and factual tips but also pep and encouragement when you thought it would not work .. after we removed the hay bales in the middle it looked like this:

We have a farmhouse in the middle of town

There have already been three episodes of the series but I have not had time to write anything about this on the blog so I thought it might be time now. For the past six months, we have been working to transform our villa garden into a self-sustaining organic farm. A city farm where ecological cycle is in focus. Together with two experts; Sara Bäckmo and Johan Widing and Meter television, we have made a transformation that I could not even dream of. It is an understatement to say that this project has changed my and my family's lives.

Despite the fact that it has meant a big change for us, we have still got used to our small farm by now. It has become the new normal to go out into the garden and pick up eggs that are still hot from incubation and that the vegetables are outside the kitchen door. You get used to it incredibly fast after all.

But if we go back a little bit, what did it look like before we started? - well we had a small lawn that no one used and a terrace. Very basic and very simple. We had very few plants or flowers… and we had hardly any growing knowledge .. or a little experience from when we were younger and saw our parents grow a little but no personal experience from adulthood.

But then we have this with manifestation which I believe in very much. Time and time again, it has proven to work… -What do I mean now? -yes I had started to follow people in different places in the world who created their urban cultivations and I had started to save some 'pins' on pinterest. It did not take many months before Meter Television got in touch and asked if we would apply to participate in the series 'A farm in the middle of town'. So funny how the universe / destiny delivers when you are clear about what you want.

In 6 months we have now redone our garden and become self-sufficient in a lot for several months. The list of things we have grown and received a lot of food from is quite long. Here is a little of what I'm coming up with right now:

  • Salad (olive sorter)
  • Tomatoes (different varieties)
  • Cucumber (different varieties)
  • Yellow onion
  • Spring onions
  • Leek
  • Sugar pea
  • Radish
  • Chive
  • Carrots (different varieties)
  • Zucchini (oil sorter)
  • Pumpkin (different varieties)
  • Rutabaga
  • Black cabbage
  • Beetroot
  • tomatillo
  • Spinach
  • Haricovert

  • basilica
  • fresh coriander
  • Parsley
  • Mint
  • Kratom
  • Thyme
  • oregano
  • chard
  • Wax bean

Even though at the time of writing it is already November and you might think that the cultivation is dormant now but that is not the case .. Right now different kinds of cabbage and winter salad are still growing in the beds and also radishes and celery to name a few. It grows in batches and during these 6 months I have grown in at least three batches in some of the beds and cabinets. When you grow in such a small area as we do, it is crucial that you grow in cycles and rounds. For example, when the early one has grown up to half, it is time to provide something else that will go down in that bed when the spinach is eaten in May-June. I sowed radish, coriander and carrots where the spinach had grown before. So you have to have a small layer of seeds that are upside down and plan a little extra when you have a small area, but it is possible if you want.

Now that we have tested one season and got to see and try it out, we know what we want to do differently next year. What we want to grow more v and what we can skip. Next season, we will skip corn and black beans, for example. They took up a lot of space but did not provide much food. On the other hand, we want to grow more vegetables that can be stored for the winter: carrots, onions, garlic, beets and even more tomatoes, of course.

We got an incredible amount of tomatoes this year, but if you, like us, want to preserve and make tomato sauce that will last for several months, we have to take in more, much more. Luckily, we have a heated greenhouse for next season so I can get started early and I have more space to cultivate on than I had last spring. So excited, already longing for next season.

Fire cider, a wonderful health threat

Have you heard of Fire cider? A wonderful health threat with lots of tears in. Originally the recipe comes from the UK and there are as many varieties as there are families. But the basic idea is to mix ingredients that are anti-inflammatory and antibacterial with apple cider vinegar, then let it soak for 3-6 weeks before straining and mixing with honey.

This way in the autumn, when it starts to get colder and the time for colds comes, you take a health threat to help the body a little on the run. Either for preventive purposes or to recover faster and reduce symptoms.

Fire cider is a really old and popular tradition and I like it a lot. As I wrote earlier, there are several variants, but most are very similar to the recipe I was going to share today. I have filled a jar of 1L and I used the following ingredients. Chop quite coarsely. It should still be filtered out so it is not so careful.

  • about 0,5 l apple cider vinegar
  • 1 piece Fresh horseradish
  • about 1 musk black pepper
  • Ginger
  • 1 chili
  • 1 organic lemon
  • Thyme
  • 1 clove of garlic (ie several slices)
  • Fresh turmeric
  • cinnamon sticks