How to improve your health with 30 plants a week!

Tony Wright

I’m sure many of you will be familiar with the benefits of a plant based diet. More specific though is the wholefood plant based diet, that word ‘wholefood’ makes all the difference. By eating less ultra processed foods and more wholefoods you are going to experience better health outcomes. By the way, plant based doesn’t necessarily mean vegan, it’s that the majority of your food is from plants. 

In future blogs we can look at the benefits of specific areas such as fermented foods, is soy your friend, supplements, protein, fasting etc. But in this brief blog we are going to take a dive down into the benefits of eating 30 plants a week! 

If you have time I would seriously recommend you read up on the following researchers. 

Gut Microbiome Diversity - Tim Spector’s work (especially with twins) has seen him lead the way on the gut microbiome. Essentially people with identical genetics can be shown to have differing health outcomes based on lifestyle choices- https://tim-spector.co.uk/

Longevity and importantly functional long life - Dan Buettner found that there are pockets of the world where people are experiencing longer healthier lives, he called them bluezones. In summary they were naturally active, sociable, had purpose and ate wholefood, predominantly plant based foods. https://www.bluezones.com/dan-buettner/

wholewheat (no egg) pancakes, berries, soy yoghurt

Decreased Risks of Serious Disease or better health outcomes - Michael Greger is the guru, but you may find it hard to see beyond his verbosity. It’s all based on a passion for research and peer reviewing health studies. https://nutritionfacts.org/ . 

Easier to digest (pun intended) - the work by Dr. Alan Desmond https://www.alandesmond.com/    He is a gastroenterologist that fully understands the links between certain types of food and health outcomes.

A good description of the human microbiome https://www.hsph.harvard.edu/nutritionsource/microbiome/

The Gut Microbiome?

Imagine, inside your body are trillions of micro organisms that form the human microbiota. The majority live in the small and large intestines and perform vital roles especially in digesting/ metabolising food, increasing immunity (and many other functions). Some research now points to our microbiomes as an essential if not ‘the’ essential organ. Research is still gathering pace but we know one of the keys to good health is to maintain a diversity of microbiata. By improving and diversifying your diet you improve your microbiome. 

So - what’s this 30 plants idea?

The basic concept is that by increasing the diversity of plants you increase the diversity of bacteria in your gut meaning you are producing more of the essential chemicals your body needs.   There are also other benefits of diversity, for example spices; research is now confirming the health benefits of spice blends in India. We know that for example turmeric and ginger have anti inflammatory properties and coriander has antibacterial properties, cardamon can lower blood pressure. Tim Spector’s work found that the diversity of fibre had a much more beneficial effect on digestion than the quantity of fibre. All the different microbes in your gut eat different types of dietary fibre which is why diversity is really important. By having the same apples, strawberries and bananas every single day you may be feeding, let’s say, a million types of microbes but actually you’re then missing out on feeding millions of others”

So why would you be interested - a few examples below but there are many many more

General Health - In my own case, the evidential links between plant based eating and diversity for warding off infections (70% of your immune system lives in your gut) and combating age-related and serious diseases (such as diabetes, heart disease, cancers etc) is enough to keep me on track.

Pelvic Floor - As a specific example if you are one of many people who experience pelvic floor issues then you will know that decreasing inflammation and decreasing any strain in your bowels are beneficial, this can be improved with a healthy gut microbiome. 

Mental Health - Research shows the oxytocin, dopamine, serotonin (the happy chemical), endorphins are all neurotransmitters that control stress, anxiety, mood and behaviour whose production by the body is mediated by the bugs in your gut.

Serotonin regulates appetite, sleep, memory, learning and our moods. If our ‘brain gut’ is fed unhealthy foods this can cause inflammation in the gut which can lead to depression, anxiety and a host of other emotional symptoms.

How To Get Started?

The key is incorporating as much variety as possible: at least 30 different plants a week – including nuts, seeds, pulses, whole grains, fruits and vegetables

foraged field mushrooms

Why 30?

Tim Spector’s work showed that there is this link between the food we eat, our microbes and our immune systems. 30 plants a week means you get a full range of nutritional benefits from a whole host of different plants. This is key to having a good balance of ‘good’ bacteria in the biome, which in turn helps all facets of your health, including helping to fight disease and infection, as well as properly digesting food and absorbing nutrients and energy. The research showed that increasing diversity beyond 30 plants while not harmful, didn’t increase the diversity of bacteria. 

How easy is it to eat 30 plant foods a week?

Easier than you think. Just get into the mindset of diversity over quantity. You can include any plant sources such as nuts, seeds, herbs, spices as well as fruit and vegetables. A salad bowl with a side such as falafels could easily include 8 plants. A berry/ fruit bowl could be 5 plus, a plant based pasta sauce made with lentils could again be 5 plus. 

One of the key ways is to be more creative and open minded. For example, if i make a lentil dal, it might include lentils , garlic, onions, ginger, coconut, tomato, several spices so easily 10 different types and i could stir in spinach or coriander at the end and serve with wholewheat rotis or brown rice and i am at 12 plus in one meal!

dark leafy greens are so good for you, here with courgette bhajis, tomato sauce, fennel, rotis

For breakfast you could have oats (overnight or plain or porridge) 2 or three types of fruit and a premade topping. I will often lightly roast pumpkin seeds, sunflower seeds, almonds, hazelnuts then add dried fruit. If you had this with soy yoghurt you might have 9 + varieties of plant.

add seeds to your fruit bowl, pumpkin seeds are rich in antioxidants, iron, zinc and magnesium

Spices - learn a little about spices. I have a drawer full, but i wouldn’t be without cumin seed, coriander powder, paprika, turmeric, mustard seeds. chilli powder, garam masala. 

widen your palate with spices

At weekends we might have a brunch, for example, fry Aleppo Chilli flakes,(which are not too hot, sweet and smoky), paprika, cumin seed, pan fry with onions, garlic, tofu, salt, pepper. Remove, fry mushrooms in the same pan. Remove, wilt spinach in the same pan. Serve with avocado and wholemeal toast. Lost count of plants ! 🙂

Buddha bowls are amazing, just use quinoa or tabouleh or frekeh as a base and add different roasted vegetables and chickpeas. If you batch up a tabouleh salad and roasted veg you can use them for different meal combinations over a few days. E.g pasta with roasted veg. Try this - slice cauliflower into big ‘steaks’ brush with tahini and roast  turning once, the flavour is incredible..

Although spices, herbs, seeds etc all count, I find it’s easy to eat 30 a week plus spices. But for now include spices and you will have no problem.

Organic vs non

I have been plant based for several years and continue to try and work out what foods are right for me. Interestingly it was taken to another level when I visited Sri Lanka. I continued to eat plant based foods entirely, but after a week or so I felt even better than normal (maybe it was the surfing or the weather!) I think that most of what I was eating was grown locally, most likely used less chemicals to grow (so naturally organic) and was diverse. I eat many similar foods here in the UK (dals, rotis, fruits) but none are quite as fresh and diverse as they are there. My point is that I believe the less processing and agri chemicals in your food, the better for you. Like many, i’m guilty of not eating seasonally enough, but this can be a great way to increase food diversity and reduce food miles. Try to seek out local organic producers and eat what they grow.

some of the food i made on a cookery course in Sri Lanka - variety is just natural there

To Sum Up

I have attempted to summarise the current thinking around the 30 plant methodology. If this is totally different to how you eat now and it’s a direction you would like to try, take it easy and allow your body to adapt slowly. Think about it as a long term project, something that will change your outcomes as you go through the rest of your life.

Also, in parallel, take the time to read up on some of the sources listed above. Dr Alan Desmond and Tim Spector are good starting points. Also take a look at Gemma Newman’s site https://gemmanewman.com/.

I hope you have found this interesting, if you have any comments or would like some help with plant based food ideas you can get hold of me on tony@rachhall.com

Below, for reference are a few ideas around plant foods with added benefits:

Polyphenols - gut boosting - about 90% skip through your small intestine to join our community of gut microbes in the large intestine and include

coffee, green tea, berries, flaxseeds, hazelnuts, extra virgin olive oil, broccoli, red onion, and herbs and spices, such as cinnamon, ginger and mint, red wine and dark chocolate. 

Get 30g fibre a day

whole grains,like wholemeal bread, quinoa or brown pasta

most fruit vegetables.

Foods to Reduce Inflammation

There are very specific anti-inflammatory foods that you can include in your diet. As well as foods containing protein and fiber, that when combined help your body decrease spikes in blood sugar that prevent insulin spikes leading to inflammation. Turmeric, especially its most compound form curcumin

Cinnamon

Fiber foods - Oatmeal, whole grains, beans, apples, berries, broccoli, nuts, avocado, greens

Healthy fats & omega 3s- olive oil, avocado, nuts, coconut oil

Foods to promote healthy bacteria

When choosing foods to support your gut microbiome this can be done with direct methods with foods that are considered probiotics, which have live cultures in them or are fermented as well as with foods like soluble fibre that nourish the good bacteria.

Probiotics - yogurt, kefir, sauerkraut, kimchi, miso, tempeh, sourdough bread, probiotics should be eaten regularly for benefit as they transit through the gut

Homemade kimchi and other fermented foods are incredibly easy (and cheap) to make at home

Soluble fiber - oatmeal, brown rice, onion, garlic, apples, peas, psyllium, carrots

Prebiotics “are the food that feeds our gut microbes 

Good sources include almonds and cashews , prunes, dates or dried apricots. Try to include more grains and legumes in your day, switching rice or pasta to freekeh, quinoa, buckwheat or spelt or add legumes into sauces.” Good vegetable sources include artichokes, asparagus, beetroot, chicory, fennel, garlic and leeks, as well as legumes. Chickpeas are great and can be added to sauces, cakes and salads.

The Truth About Pelvic Floor Health Revealed

There are certain parts of the body that always get more attention than others. 

The pelvic floor (especially in the female demographic) is definitely a popular area of discussion in pilates, yoga and physical therapy. This is a good thing as so many women and men suffer from pelvic floor issues. 

There are whole practices dedicated specifically to pelvic floor health. In pre and post natal pilates sessions it’s very common that the pelvic floor is the central focus ensuring the muscles are strong and well co-ordinated. 

In contrast to this, I have also taught thousands of women that have left the hospital after having had a baby or pelvic surgery, with the instructions to 'do their pelvic floor exercises'- with absolutely no clue what that actually means, other than stopping the flow of water?! 

In this blog, I aim to give you more support around how to train your pelvic floor to improve continence, pelvic and lower back support, balance, flexibility and even force absorption! 

The current pelvic floor paradigm 

There are two recurring themes I keep coming across in articles, blogs and teachings about the pelvic floor. The first is anover emphasis in isometric contractions (no movement) of the pelvic floor musculature. The second is not taking into consideration that the body is an integrated organism. What I mean by an intreated organism is that there are other areas of the body that will have a direct or indirect influence on the pelvic floor, having an affect on it’s function and over all health. 

Too Much Tension In The Pelvic Floor 

Many woman and men, surprisingly have too much tension in the muscles of their pelvic floor (don't confuse tension for strength here). When there is too much rigidity / tension and not enough movement, a muscle loses it's ability to respond in an adaptive fashion. 

When this is the case, it doesn’t make sense to perform exercises that actually increase the level of tension / in-adaptibility at the pelvic musculature.

The most famous exercise for the pelvic floor, the Keggle is a great example of this. Don’t get me wrong, every exercise and technique has it’s place and everything depends on the person’s individual needs and goals. However, instructing everyone to ‘lift their pelvic floor’ and ‘hold’ isn’t the best tactic for everyone (especially not in a squat / yoga chair pose position when the muscles are actually designed to 'lengthen') 

Most people will benefit greatly from releasing some tension from their pelvic floor. 

Yes, you want a certain level of tonus at the pelvic floor, but this tonus should be adaptive which means the appropriate amount of muscle tonus for the situation.

The issue with the Keggle is it doesn’t train the pelvic floor to move very well. It’s trains the muscles mostly in the isometric state, with little or no focus on the concentric and eccentric phases. In our everyday life, the ability to isometrically hold the pelvic floor can come in handy- but we actually use it's concentric and esoteric contractile ability far more! 

The pelvic floor is being exercised every time you go for a walk or when you squat, infact a lot of your daily activities are an opportunity to exercise your pelvic floor muscles! 

How? 

Well, because the pelvic floor muscles attach to the bones of the pelvis, and the bones of the pelvis move as your walk, as you bend your legs and perform most of your daily activities. Even movements like downward dog or pelvic tilts in yoga and pilates require the pelvic bones to move. If the pelvic bones are moving, the pelvic floor musculature is responding. If it didn’t respond with a contraction, the pelvis wouldn’t move very well, and this can have a knock on affect to the lower back and knees… 

The Integrated System 

This brings me onto my second and final point about what needs to have more focus when aiming for optimal pelvic floor health… the body is an organism! The pelvic bones as mentioned above is already an example of the integrated system. If the sacrum doesn’t move well (which is very common in women with pelvic floor problems), the levator ani won’t be contracting as well as it could do. 

The ligaments of the pelvis (some of the strongest ligaments in the body) provide attachments for some of the pelvic floor muscles i.e the ischiococcygeus attaches into the sacrotuberus ligament). The gluteus maximus also has attachments onto this ligament. So the muscle tonus of the gluteus maximus will have a direct influence on the pelvic floor… When you exercise the gluteus maximus, you’re indirectly exercising your pelvic floor. When you stretch or massage the gluteus maximus, the pelvic floor will be influenced. The human body is one organism. 

Pelvic floor health isn’t about just focusing on the pelvic floor

it’s also taking into consideration other areas of the body. Whole body health and pelvic floor health shouldn’t be exclusive from one another. This is an area I’m deeply interested in. Your mind, your body, your diet, your family, your friends, your fitness routine - it’s all one thing. It’s your ecosystem. Humans are holistic in nature. Your diet, how you walk, even how you think will have a significant influence on pelvic floor function.

How does this help you?

Your pelvic floor training needs to be dynamic- watch the above video to pick up some more tips on how to build functional strength into your pelvic floor muscles. Please get in touch with me if you would like any more support- I am a pelvic floor expert and very happy to help!

It's amazing how understanding, sensing and visualising your pelvic floor muscles can make huge improvements to your continence, pelvic and lower back support, balance, flexibility and even force absorption. 

I really look forward to seeing you in class! 

If you have any questions, email me on me@rachhall.com

Love,

Rachael x

WHAT DO THE PELVIC FLOOR AND GRANOLA HAVE IN COMMON?

Healthy Eating

To maintain a healthy pelvic floor, it’s of utmost importance that you don’t get constipated, as this puts unwanted pressure on the pelvic floor.

Increasing your fibre intake (plenty of fresh fruit and vegetables, flax seed, prunes, dates etc) is a brilliant way to make sure that your digestive system is moving and stays healthy, which will in then take pressure off of your pelvic floor.

Try this delicious granola recipe, with added berries and yogurt in the mornings as a step supporting your pelvic floor to be healthy and strong

Spiced Pecan and Cashew Granola

Makes 8 servings

Ingredients

100g smooth peanut butter

30g maple syrup

2 egg whites

2 tsp vanilla extract

1 tsp ground mixed spice

160g rolled oats

120g mixed seeds

150g cashew nuts, roughly crushed

200g pecan nuts, roughly crushed

80g of your favourite flaxseed mix

155g yoghurt, per serving

Method

• Preheat your oven to 160 °C/320 °F gas mark 3.

• In a large bowl, whisk together the peanut butter, maple syrup, egg whites, vanilla extract, mixed spice and salt until smooth

• Add all the other remaining ingredients; oats, seeds and nuts to the mixture and stir until evenly coated.

• In a large non-stick roasting tray, spread the mixture and bake for 35 minutes until crisp. Stir occasionally while baking.

• Once crisp, remove from oven and cool. Crush the mixture into smaller pieces.

• Finally, serve with yogurt.

This spiced apple pecan and cashew granola is perfect for this time of year. Note you can also enjoy it with milk or on its own as a dry snack!

Granola can be stored in an airtight container for up to 3 weeks.

If you're interested in learning more about your pelvic floor and the best ways to tone and strengthen it - check out The Ultimate Pelvic Floor Plan HERE

The Jonny Wilkinson Podcast

I Am… Rachael Hall on Finding Truth and Potential Through the Body, With Jonny Wilkinson

Sometime back I was fortunate to work with Jonny Wilkinson and the English rugby team.

Fast forward several years and out of the blue during a meeting i received a catchup text from Jonny which morphed into an invitation to appear on his “I Am” podcast.

Obviously I am so glad that he believes enough in the work I do to call me up and of course I was more than happy to record a podcast with him.

Despite my initial nerves, the conversation felt very natural and I hope you can find time to listen to the result.

Click here to go to the podcast webpage, where you can either follow the link to Apple Podcast or listen directly from his site.

From Jonny’s description of our chat:

“In this week's episode of the I Am Podcast, host Jonny speaks with Rachael Hall, an elite ballet dancer from the Royal Ballet School who left the stage to pursue her own path of self-discovery. Rachael shares her journey of exploring Buddhism, Pilates, and the Franklin method, which she now specialises in and uses to help others.

Through her deep connection with her body, Rachael has found greater sensitivity, connection, beauty, grace and power in her life, leading to better relationships, growth, and overall well-being. Jonny and Rachael discuss the importance of following one's passions and allowing higher intelligence to guide our lives.”

FRANKLIN METHOD FOR EQUESTRIANS - CONQUERING ANXIETY

Horse riders...

I have recently done a video sequence with Ride-away equestrian.

Our first video will give you some Franklin Method techniques to help you conquer nerves and anxiety.

Remember, the less anxious you are, the less anxious your horse will be...improving your overall riding experience.

Also….as a bonus

Having tense neck and shoulders can affect your position and your ability to follow your horse's movement.

We have mad a second video will give you some Franklin Method techniques to we look at ways to help alleviate neck and shoulder tension in horse riders.

DIGESTIVE HEALTH AND THE IMMUNE SYSTEM

Gut Secrets!

Learn more about my online programme Aligned here

Did you know that up to 80% of your immune system is found in your gut, and that the health of your digestive system affects your mood, motivation, will power, energy and even your intuition?

From a movement teaching perspective I find the gut / core absolutely fascinating.

I imagine that if you have ever worked out, you would have heard the cue 'tighten your core' , 'pull in your belly' 'zip up your pelvic floor' and probably countless more ways to tighten your 'stomach' -- unfortunately these really aren't the best cues to truly train your 'core' , and in fact can have the unwanted side effects of anxiety, an increase in blood pressure, constipation, a flacid gut, indigestion, increased risk of injury, decrease in flexibility and less ability to absorb force (need I go on?)

What is the core anyway?

Well it is way more that the thin layer of abdominal muscles that surround your belly. It is your stomach, your intestines, your colon, your kidneys, your psoas, your ql, your diaphragm, your pelvic floor, your spinal muscles -- and these beautiful, clever parts work together as a whole, in symphony, they communicate with each other, they influence each other and they definitely do not want to be held in a vice regularly by 'tightening your core'.

Ways that you can improve the wellbeing of your gut and tone of your belly:

• Don't pull your belly in

Yes, you heard me. Just breathe. If you breathe as nature designed, you're exercising your abdominals 24/7 (as they were designed), and massaging your digestive system.

Let your belly be dynamic, if it were supposed to be rigid and held in ALL the time, nature would have created a more rigid structure, like ligaments or bone -- your core is dynamic, just breathe and let your abs go along for the ride.

• Embody your gut:

This may sound odd -- but your gut has the same amount of neurons in it as the nervous system of a cat! It is intelligent (are you familiar with the enteric brain?) it is constantly communicating with you, remember those gut feelings you get?

Just pulling your gut in does not allow it to express its's movement potential and core support -- it dumbs it down.

Get to know your gut, what it looks like, what it FEELS like, and even try working out or going for a run while embodying / focussing on your gut!

Believe it or not, embodying your colon can improve your flexibility, balance, strength and even force absorption.

• Join my online programme Your Dream Body

Gut health and true core strengths are always a key focus in my online membership Your Dream Body click here to find out more!!

We look at gut health from a movement, energetic, nutritional and emotional perspective.

• Squatty Potty

When visiting the toilet, squatting over a hole in the floor helps your rectum to be in it's ideal position for easy and full elimination when having a poop -- although I realise for most of you it's unlikely that you're going to be swapping your porcelain loo for a squat toilet.

Instead sit with your feet on a low stool and lean forwards (belly on thighs) , this will allow your rectum to be in the best position for elimination. Give it a go!

• Dynamically train your pelvic floor

Watch my 6 min Pelvic floor exercise video here

Many of us realise how important pelvic floor strength is -- the pelvic floor supports our organs, it moves the bones of the pelvis, it helps us decide when it is appropriate to visit the ladies / gentleman's room.

What we don't often hear is how important it is for the pelvic floor to be FLEXIBLE! To have the ability to let go as well as contract. A tight pelvic floor can contribute constipation -- learn to train your pelvic floor dynamically (not just a static 'tighten / lift your pelvic floor ') and learn to LET IT GO!

• Get friendly with fermented foods:

The bacteria that live in our gut are essential. They help with digestion, absorption and assimilation of nutrients. Plus, they play a role in the function of our immune system, our mental health, emotional health and even motivation.

Fermented foods are rich in probiotic bacteria so by consuming fermented foods you are adding beneficial bacteria and enzymes to your overall intestinal flora, increasing the health of your gut microbiome and digestive system and greatly enhancing your immune system.

This is HUGE! Who would have thought your gut health was so closely linked to your immune health?

I am totally in love with fermented foods... and our bodies love to receive them (although please start in moderation -- tune in to your body to see what IT needs!)

Below is a list of the fermented essentials I now use daily to support my digestive and immune health:

-----------

KEFIR

A probiotic cultured drink, kefir contains multiple strains of bacteria and yeast. Kefir is rich in minerals and vitamins, particularly the B vitamins and vitamin K

SAUERKRAUT

Easy to make at home, this fermented cabbage dish has been around for centuries. It's high in fibre, as well as vitamins A, C, K and various B vitamins. It's also a good source of iron, manganese, copper, sodium, magnesium and calcium

MISO

This traditional Japanese paste is made from fermented soybeans and grains consisting of millions of beneficial bacteria. It's rich in essential minerals and a good source of various B vitamins, vitamins E, K and folic acid

KIMCHI

Spicier than sauerkraut, kimchi is also a form of fermented cabbage and other vegetables. It contains vitamins A, B1, B2 and C and minerals such as iron, calcium and selenium

KOMBUCHA

A fizzy, fermented black tea. Yeast turns sugar into alcohol and carbon dioxide, and bacteria called acetobacter convert the alcohol into acetic acid, giving it a sour taste. Watch out for sugar in shop-bought kombucha, you’re better off making it at home

TEMPEH

Another version of fermented soy beans tempeh, is a rich protein source so a good choice for vegetarians

BREAD

Some breads, such as sourdough are made from dough that is fermented- although you want to eat bread n moderation- sourdough bread can be a great way to get your bread fix!!!

NATURAL YOGURT

Lactobacilli bacteria convert lactose sugar in milk into glucose and galactose, which break down further into lactic acid, giving yogurt its sour taste. Live bacteria remain in the yogurt and provide a valuable contribution to gut microflora

-----------

I aim to eat a fermented food with every meal, but if fermented foods are new to you, start off slowly -- try 1 new type at a time, and just eat 1 portion per day to start off with.

If fermented foods are not new to you, why not try finding new ways to eat one that you usually have less often?

If you have any digestive health issues consult your health practitioner before you introduce fermented foods.

Resources:

• Gut health and true core strength is always a key focus in my online programme Your Dream Body - click here to find out more!!

Here are my top gut book recommendations:

• Gut- the inside story of the body's most underrated organ- but Guilia Enders

• Go with your gut- and Reset your gut by my good friend Robyn Youkilis 

• The good gut guide- by Liz Earle

Let me know if this article was useful, and if you're interested on hearing more on this subject (I have a gut feeling that you might be!)

Here is to feeling fit, strong and fabulous and having a healthy belly from the inside out!

Lots of love, Rachael x