Sunday, August 20, 2017

How to read your genetic test?

How to interpret your genetic test on-line summit

The Interpreting Your Genetics Summit will help you translate your health data to better understand your predisposition for diseases and how to minimize manifestation, expose genetic health traits your children are likely to inherit, determine whether your medications and supplements are right for you, potentially unlock previously unsolved health challenges and more! All reasons not to miss The Interpreting Your Genetics Summit, online and free from August 21-28, 2017!

Please also bear in mind, the genes are only responsible for tiny part of your health and it is up to the environment they exist in, to either express or silence them.
You can get a hint in this video with Bruce Lipton or if  available here.

Thursday, May 4, 2017

How to make better (food) choices

This is not just about food. We have to make tens or hundreds tiny choices daily and only some of them directly relate to our food.

Yet in larger context, the food is the driving force behind the way we live.

What do we listen to when asking internal questions? Is it our logic or knowledge (our mind)? Is it our heart or our emotion (ego?), craving? Is it our experience? Traditions? Or we call our friend? Do we ask questions at all? Or do we just run an automatic pre-recorded “tape” of our life?

My clients are clever and intelligent people and already understand what good food means today. After 3 months of coaching they have even better understanding and motivation. Do they always choose good food? No.

Do I always choose to eat well? No.

Sometimes it’s a choice between ‘eating bad’ or ‘not eating’. The ‘not eating’ part is becoming popular through movement of Paleo and intermittent fasting. The ‘not eating’ part has always been embedded in our culture and is practised to some extent in nations who take fasting periods of year seriously. It takes time to re-learn this ‘not eating’ part… or should I say 'un-learn' the way we eat today? There are several stages to grow through, before fasting becomes easy, natural and won’t cause more harm than good. Please always seek advice from sources you trust.

What makes us to choose wrong food is not completely up to us. Many times we just don’t know what’s inside that meal. If the packaging says "healthy", "natural" or "good for you" it means absolutely nothing! If it has NO packaging, there is a better chance this food is fine. Much like some houses – they have attractive front cover, layer of new paint, or solid entrance gate, but rooms can be uninviting, cold and full of toxic air and mould.

Much too often we end up hungry in places or situations we have no choice. We cannot always carry a suitcase of food with us.  Do not stress if there is no choice.

Frustration can weaken digestion and make it all even worse. Look at the situation as an experiment, if you are really hungry and have no allergies, try again your old fast food. Observe your reactions and feelings of well-being days after.  Do you feel slightly unwell, crampy, forgetful or irritated...? It might be a good sign your body is clean enough to sense what's bad for it! Next time, be better prepared, seek different solutions.

If we do have various choices (as we mostly do), it should be a huge celebration and reason for happiness and feelings of resource abundance. By the way - did you know that feelings of 'resource abundance' is one of the mechanisms to increase gut serotonin, hence the gut motility to prevent constipation?

Embrace the situation when the choice is wide and do the best you can.

Why choose food wrapped up in plastic if we can have it without? Less waste, less estrogenic plasticisers, less wrong kind of bacteria. Why choose drinks in plastic PET bottle if we can filter tap water and add lemon, put it into glass or steel bottle, or even drink directly from the spring. Why choose boxes of industrially made flavoured snacks, if the aisles (or markets) are full of fresh vegetables, fruit, whole nuts, some of it organic and some even local and seasonal. Why to spray our home with toxic “air fresheners” and our bodies with toxic perfumes if we can open window or use few drops of pure essential oils diluted in suitable base, for whatever use we need.

Celebrate your freedom of choice, and uniqueness of your ideal diet and lifestyle.

We all have slightly different needs and we should be proud and free to ask for it. If the people around do not understand yet, we have an opportunity (and calling) to become creative and have our small mission in this world. We can show others a different way of life, be an example, or try to explain, if they care... Or we can learn to ignore the situation or even leave such place if it becomes too detrimental and people are just not ready. This may be very hard decision at first but the good side of any crisis is that it can bring us to those who vibrate on similar frequency. Such move can change our life and make us happier and healthier.

Sunday, April 23, 2017

Hot Green Salad with Gluten Free Grains

Asparagus & Brussels sprouts hot salad.

Having a savory or salty breakfast - in contrast to a sweet one - can be very helpful strategy in balancing daily blood sugar levels.

In the mornings the body is much more sensitive to sugary and starchy foods than later on in the afternoon or in the evenings. If we eat sweet foods first thing in the morning it is easy to become imbalanced. It may have consequences for the rest of that day and can bring on infamous early-afternoon slump (coffee anyone?), headaches, anger, acne break-outs, sugar cravings, stimulant or alcohol cravings, depression and so on… The only way how to fix this roller coaster is TO RESET the body OVERNIGHT with good sleep and START AGAIN - with a savoury breakfast and NO stimulants such as coffee.

The recipe for my favourite breakfast has developed over time. I tend to have it as my first meal of a day, sometimes as an elevenses or an early lunch.  It can be packed into a food flask and taken out. I like to rotate buckwheat and quinoa, occasionally millet, using various vegetables as available and best quality I find in shops.

INGREDIENTS (1 person):

130g cooked buckwheat groats (or quinoa, millet)

160g green vegetables
favourite choices:
courgette + leek
asparagus + Brussels sprouts
celery+spring onion

You can combine any vegetables but if you have delicate digestion, avoid combining cruciferous (cabbage family such as Brussels, kale) with onion family (leek, spring onion).

Salt to taste

Black pepper to taste

1 clove of crushed garlic

1/3 tsp of cinnamon

20-40g coconut oil / butter / ghee

For better digestion add some:

Lemon juice
Horseradish paste

Two portions of veggies is a good start for the day ahead...


GRAINS:  can be prepared beforehand and stored in fridge overnight.

1. Rinse buckwheat and leave it soaking for a while. Discard water.

2. Cover up well with hot water from the kettle (2/3 grain, 1/3 water above the grain).

3. Cook for 8-10 minutes half-covered on low flame. Switch off and keep hot by placing thick towel over the lid.

4. After 30 minutes the buckwheat should have soaked up the leftover water, but still stay firm, not mushy or too dry.


5. Thinly cut up the chosen veggies. Brussels, onion, leeks and grated garlic is best to leave standing for 5-10 minutes to activate their health-promoting substances.

6. Stir-fry on fat for up to 6 minutes, adding water if needed, and the rest of ingredients.

7. Add cooked buckwheat, mix together.

Celery sticks & Brussels sprouts hot salad. Share or leave half for later (elevenses?).

Thursday, January 5, 2017

Wild New Year Sauerkraut Soup

Why wild? 

1) Smoked-to-order small piece of Scottish wild boar meat will give our soup typical smoky, salty taste, while is cleaner and more nutritious than commercially produced and plastic-packaged pork or beef. After 3-5 hours of slow cooking in crock pot, this meat is deliciously soft and still full of flavour.

2) Wild-fermented sauerkraut, which was thinly sliced head of cabbage left to wild fermentation in salty brine. This kind of fermentation is called ‘wild’, as there are no additional cultures of bacteria or yeasts added, such as those used in fermentation of yoghurt, kefir or skyr. Wild fermentation means the cabbage has its own bacterial cultures present on leaves, which in suitable conditions (without air) produce lacto-fermentation and change sweet taste of leaves to mildly acidic. Salt brine stops unwanted cultures growing and the final effect, after 3-4 months of bacterial action, is powerful savoury flavour bursting with probiotics and vitamins.

3) Mushrooms of Boletus species are the third wild ingredient. They were gathered by my family in clean and reasonably wild forests of central Europe during the Summer of 2016. It was unusually suitable year for sprouting mushrooms everywhere we looked while outdoors. We dried them specifically for this traditional Winter soup.


MEAT – ideally smoked piece attached to the bone (joint, ribs etc), clean non-commercial beef or wild quality (boar, duck) or feel free to use a mixture of more types. Roast it first, if using beef or duck, pour fat aside. Fat gets oxidised during long cooking and can also be hard on digestion.

If no meat is available, meat stock (bone broth) made previously will do.

PAPRIKA SAUSAGE – 3x 10cm piece should do for up to 3 litre pot. Try to find traditional smoked, cured or fermented sausage in natural casing of intestine (in the UK can be found as Hungarian, Polish or Chorizo is also similar and suitable type).

SAUERKRAUT – usually 400-500g for up to 3 litre pot.
DRIED MUSHROOMS – wild varieties, 1-3 handfuls
CARAWAY SEEDS about 1 tsp
TOMATO PUREE (small tin or ½ tube) or PAPRIKA PUREE or KETCHUP or mixture of all...
ONION – medium (or without onion)
FAT to fry onion, can be from roasting meat, or butter, olive oil, lard, even coconut oil (3-4 TBSP)
PAPRIKA SPICE (ideally smoked or Hungarian) – 1 heaped tsp
FLOUR or STARCH – 1 level TBSP (I use gluten free mixture)
GARLIC  4-5 cloves


You may need to estimate some amounts depending on size of meat you wish to cook, how much soup you want to make (limited by your biggest pot :), how thick you like the soup.

1. Place all meat and bones, except sausages, in a large pot or slow-cooker, cover up with water, add good quality natural salt, 1 tsp to begin with. Remember sauerkraut and smoked meat can both be very salty.

2. While the meat is cooking, add dried wild mushrooms and whole grain of your choice. I prefer millet, quinoa but pearl barley or rice will do. You can add couple of whole potatoes instead of grain. None of these ingredients are necessary but will add extra texture and body.

3. AFTER 1/2 HOUR: Add bay leaves, caraway, whole black pepper.

4. Cut up fresh paprika to 1 cm thin slices, get ready tomato/paprika puree or ketchup. Add everything to the pot.

5. If you think the sauerkraut you have is too salty, gently wash it under water using strainer, but do not over-do it, otherwise you lose too much flavour. Sometimes helps to strain well its juices and no rinsing is needed. Add to the pot.

6. Add sausage(s). Do not cut them up too small beforehand, they loose too much flavour.

7. When meat is soft, get ready to make roux (soup/sauce thickener). Steps 7.-11. are not necessary, some believe cabbage and onions do not do well together.. Its up to you.

8. Chop up onion to small pieces. Leave to stand 5-10 minutes to activate enzymes.

9. Heat enough fat in small pan to take all the onion.

10. When onion start to darken, add 1 leveled TSP of starch or flour, mix it well for about a minute. Then switch the fire off and mix in 1 tsp of paprika spice. Immediately add a cup of cold water. Sometimes I do not use any flour, if soup already looks thick enough after adding too much grains.

11. Add thickening onion mixture to the main pot.

12. Slice garlic, leave to stand 5-10 minutes to activate enzymes and then add to soup.

13. As with all soups, it tastes better on the following day. You can leave it until later to adjust the taste if needed. If too sour, it helps to add a bit of sugar or dried plums.

Thursday, March 10, 2016

Nutriwellness MagicMix Drink


Spice base (all together or to chose from):

CORIANDER ground seed - 1 tsp
TURMERIC - 1/2-1 tsp (can stain the teeth - brush them after each drink!)
CINNAMON – 1/3 tsp
BLACK PEPPER spice – pinch or two (to enhance absorption of others, especially turmeric)

If you need to warm up and can stand the heat, you can add the following two. I prefer ginger fresh and with lemon. Chili tastes better in a cacao (cocoa) drink..

CHILI - pinch

‘Roasted’ base (chose 0-3 to make 1-2 tsp altogether):

CHICORY – 1 leveled tsp
ACORN COFFEE (ŽALUĎOVKA) – 1 leveled tsp

MUSHROOMS and other TONIC HERBS (chose 2-5):

REISHI – 1/3 tsp extract powder (or separately made herbal tea)
CORDYCEPS – 1/3 tsp extract powder (or 1 tsp ordinary powder)
FO-TI root (He Shou Wu) powder - 1/2 tsp
REHMANNIA - 1/3 tsp powder

ASTRAGALUS - 1 leveled tsp powder

SCHISANDRA powdered berry - 1/3 tsp or:
Schisandra tincture 5-10 drops

CHAGA powdered mycelium -1/2 tsp
CHAGA strong black bitter extract – 1/6 tsp (this product can last a whole year..)

SHITAKE extract - 1/4-1/2 tsp
SHITAKE or MAITAKE powder - 1 leveled tsp

WHITE ATRACTYLODES extract - 1/2 tsp

CORIOLUS – 1/2 tsp powder or tea made from the whole herb

FATS to make drink creamy:

MILK - organic full-fat (if you tolerate dairy) or nut milks (almonds, hazelnut, pumpkin, coconut...)

EXAMPLE and method:

1) Boil the water
2) To 300-400ml cup add following

CORIANDER ground seed - 1/2-1 tsp
TURMERIC - 1/2-1 tsp
CINNAMON – 1/3 tsp
CHICORY coffee – 1/2-1 tsp
REISHI – 1/2 tsp extract
FO-TI ROOT – 1/2-1 tsp
SCHISANDRA - 1/3 tsp powdered berries

3) Pour the boiling water, stir well.
4) Add fats or milks, for extra creaminess mix with capuchino mini-blender.
5) Stir before drinking for maximum benefits as this lifts settled powders.


Mushrooms and other herbs can have 3 main forms:

1) EXTRACT POWDER - this is an equivalent to instant drinks. There is a very little residue when poured over with hot water and powder has high concentration; therefore can be more expensive per gram, compared to ordinary powdered form - you only need very little of it to make strong drink.

2) POWDER - FINELY GROUND HERB - this is where most ordinary spices belong. Drink made from powders will have some residue on the bottom of the cup and usually need to be left in boiled water for few minutes to extract the goodness of herbs. Some need fat to be dissolved better.

3) WHOLE HERB - need to be made into decoction by boiling up, often for up to an hour, depending on type of herb.

I started to make decoctions from the whole herbs but this method was very time-consuming. When first extracts and powders appeared it was very welcomed but also confusing. It was hard to tell, what was a good quality one and what these powders should cost. I went through over 10 different brands; there are some very good quality powdered extracts available now, but they can be very expensive. If you're a beginner and want to try a variety of herbs, I recommend to start with cheaper and milder powders, such as those from Detox Trading. 

DetoxTrading sells very affordable but good quality and good tasting powders of mushrooms, herbs and berries. I specifically like their Schisandra berry powder, which has bright red colour, unlike other powders or extracts I tried before. I also like their Cordyceps mushroom because it tastes like chocolate! ;) I also learned, this Cordyceps is 100% powder, ideal for people who may be highly allergic to grains and worry about rice or corn dextrose, usually added to extracts as bulking agent.

I cannot tell, if medicinal value of these mushroom powders is as high as that of concentrated extracts, but I do like their taste and as I use these drinks as replacement for ordinary coffee or chocolate, which I'm too sensitive too, I appreciate their affordable price.

If you seek mushrooms for medical reasons, concentrated extracts or combinations would be more suitable, and such I found to be of good quality here, HEREhere or here.


Coriolus can be found in forests across the UK or Europe..


Tuesday, December 1, 2015

CFS news - Chronic fatigue syndrom Update - What helped my fatigue

This is an updated
blog (Dec. 2015, Jan. 2016)  from January 2015.

An article published in October 2014 in Stanford Medicine News Center talks about the research which claims that the brains of patients with chronic fatigue syndrome have white matter abnormalities in the right hemisphere of their brain, comparing to healthy people or people without CFS.

“CFS is one of the greatest scientific and medical challenges of our time,” said the study’s senior author, Jose Montoya, MD, professor of infectious diseases and geographic medicine.

“Its symptoms often include not only overwhelming fatigue but also joint and muscle pain, incapacitating headaches, food intolerance, sore throat, enlargement of the lymph nodes, gastrointestinal problems, abnormal blood-pressure and heart-rate events, and hypersensitivity to light, noise or other sensations.”

The combination of symptoms can devastate a patient’s life for 10, 20 or even 30 years, said Montoya, who has been following 200 CFS patients for several years in an effort to identify the syndrome’s underlying mechanisms. He hopes to accelerate the development of more-effective treatments than exist now.

Read the full article here and please come back to this blog to learn about the other interesting, newly found specific biomarker for CFS ↓ ↓ ↓

There is another new, well referenced article on Medscape (free registration needed to view) called ‘Chronic Fatigue Syndrome: Wrong Name, Real Illness’. In the article, the author Miriam E. Tucker briefly mentions details about CFS/ME definition, problematic process of the diagnoses and the still poor acceptance of CFS as a real illness, meaning with no underlying psychological or psychosomatic problem as primary reason for CFS development.

Open Medicine Institute founder and director Andreas M. Kogelnik, MD, told Medscape Medical News:

"In medicine, we tend to like the one-answer solutions. We're great at diagnosing things that have one problem, like a clogged artery. What we're really bad at are complex diseases that have a systemic issue going wrong. With ME/CFS it's the whole system that's broken down, so there may not be one pill to cure everybody. It's more a matter of figuring out the imbalance in the system. We're not good at thinking that way in medicine. I think that's something that we need to change, particularly around this disease."

"People do think it's a spectrum of disease. We've settled on that it's an immune-related disorder, and there is potentially a subset that's autoimmune, a subset that's viraly triggered, a chronic viral infection, and perhaps other triggers or stressors... People are still kicking around whether it's autoimmune or chronic low-grade infection."

As someone who has suffered with CFS for almost 8 years, while before enjoying an active life and taking up many recreational sports, I was intrigued to read a study comparing biological markers of CFS and non-CFS groups after exercise.

CFS group had clearly shown POST-EXERTIONAL FATIGUE (fatigue after exercise). This is a very objective marker and may be the only marker easily measured, especially in those patients, who’ve already managed their other CFS well enough.

For few 'good' years, while sticking 110% to my own advice on healthy living :) , I had no other symptoms of CSF than clear post-exertional fatigue and nausea & dizziness
after standing up and during the mornings. I have managed other symptoms, by using many therapies, nutrition & supplements, such as crippling nerve/muscle/joint pains, flu-like symptoms, low fevers or digestive problems. On the outside and also according to common blood tests, I was perfectly healthy and suffering from no visible disability. The truth was, unfortunately, very different on the inside.

Here is a list of markers tested positive in high number of CSF patients, but were not found to be common in other people: (references are included in the original article)


a) Significantly reduced oxygen consumption in CFS after a treadmill test

b) Altered gene expression following moderate exercise


a) Significant decrease in NK-cell cytotoxic activity & increased level of pro-inflammatory cytokines

b) Significant elevation of non-Hodgkin lymphoma (linked to Epstein-Barr virus) among patients 66 – 99 years old

c) High positivity of CFS patients for enterovirus viral capsid protein 1.

Despite coming a long way from being bed-ridden and hardly able to function, I still experience many symptoms which remind me I am not ‘healed’ properly and I probably never will be able to function in the same way as before CFS onset. I do get 'flare ups' of pains and energy crashes after overdoing things. It could be something innocent such as food shopping in brightly lit-up supermarket, followed by walking home with heavy bags. Too much of anything, even enjoyable walks can trigger exhaustion and requires days of bed-rest to recover.

In past two years, most of the buses in my area switched to new, extremely bright fluorescent lights, and free WiFi service... Some may think 'what a positive change!'.. but definitely not for me. It causes headache, sometimes jaw pain and palpitations, and always exhaustion. I learned it could be EMF (electro-magnetic frequencies) sensitivity, and that it can be one of the symptoms of CFS, and again, not accepted by the medical community as a sign of something may be wrong or investigated further.

It is only my theory, but the EMF sensitivity or reactivity could be caused by:

1) heavy metal burden (such as mercury amalgam in my teeth & wearing metal containing spectacles - giving pain around jaws & ears)

2) over-reaction of brain & nervous system to certain combination of outside stressors, i.e EMF + noise + artificial light + air pollution (palpitations)

3) feeling of overwhelm due to low hormones such as adrenaline (difficulty to sit/stand upright) due to exhausted or inflamed adrenals

Obviously, trying to sort out my problem, I’ve done some interesting reading over the past years in the field of nutrition, functional medicine, quantum medicine and traditional medicine such as Chinese. This became the primary focus of my life, my adventure, hobby and my profession. I feel there is something going on, we just do not know what exactly, yet. And I mean both, the overall health, and specifically CFS. Is it a virus hidden in the deep tissues, is there problem with heavy metal burden from the industry and dental work, or is it both? Is it autoimmune condition destroying our mitochondria or adrenals, or causing inflammation in white brain matter? Or is it just adrenal exhaustion (burnout), and if yes, why it happened in the first place?

On my journey I’ve also done many experiments with foods, supplements and other treatments. Here is the list of things which worked for me and made a VISIBLE STEPS FORWARD in overcoming fatigue and feeling more energy:

1) Nutrition

Very early on my journey, clearing my diet from junk, sugar, dairy, gluten, chemicals & adding tons of minerals, vitamins and phytonutrients, helped with better focus, clearer thinking, better concentration, back pain, joint pain, pain in bones & muscles, occupational & sport induced Carpal tunnel, digestive problems & constipation, sleep, hay fever, dealing with stress, bringing more calm, quality of skin & hair.

2) Royal jelly and Seagreens

Fresh royal jelly from my home country and clean sea vegetables from UK company Seagreens were first ‘remedies’ to give me a really visible long lasting ‘energy kick’.

3) Raw home-made cheeses, whey soup & bone broth

After many years of being nearly vegetarian and vegan, I introduced dairy foods, trying to find as clean and organic sources as possible. These are clearly helping to raise my hormones and feel more energy. I have to watch the amount, as it happens after certain period of eating dairy & meat I get symptoms of oestrogen dominance, more inflammation and some pains can creep slowly back.

Savoury whey soup, unfortunately only available to make from the fresh raw milk, brings me feelings of calm even during stressful occasions (such as travel) and also helps, surprisingly, with digestive issues. 

Bone broth  - the more often I have it, the better I feel, it is our traditional forgotten food.

4) Limcomin (more rest & less stress)

This is a supplement from hair mineral analysis testing company ARL. It has a very specific combination of minerals and vitamins. In my experience it helps to calm down over-stressed body and therefore give it a much-needed space to recover. My sleep is more peaceful using this supplement and it also seem to keep my immunity in better condition if I take it regularly.

5) Taoist and adaptogenic herbs

The effect of true ADAPTOGENS is mild and increases with their time of use. Unlike herbal stimulants such as various ginsengs, maca, tribulus, chocolate, coffee, guarana, cola, royal jelly etc. it is safe to take adaptogenic herbs long term without side effcts. 

I created Nutriwellness Magic Mix drink, consisting of things like turmeric, butter, reishi, coriander, cinnamon, pepper, chicory, cordyceps or schizandra, which can be adjusted to individual needs and tastes.

My latest addition to Taoist herbs is actually learning few simple Taoist practices such as diaphragmatic breathing or proper posture and exercise, according to Taoist Health Academy step-by-step program created by Elwin Robinson. 

Some of my 'life saving' remedies: REISHI, CORDYCEPS, Acerola vit. C powder, Himalayan salt, Coconut oil... 

6) Avoiding all forms of stimulants

This is a very tricky area of my life at the moment. With increased energy I want to get even more, go back to normal, have high & lasting levels of energy all day and every day... Just a couple of years ago, anything more than small amount of dark chocolate, coffee, tea, alcohol or even ginseng, rhodiola and B-vitamins, would send me the following day after ingesting them to crashing depths of exhaustion nightmare. I would pay for feeling better for a while but afterwards became so exhausted I had to make myself to breathe consciously, otherwise my breath would just stop or be very shallow. I am able to take small amounts of stimulants such as tea, chocolate or ginseng these days, but I pay for it with insomnia. So the simple advise for all of you, who have adrenal exhaustion, CFS or long lasting tiredness, just avoid all mentioned stimulants, including excess sugar, unsuitable multivitamins and stimulating herbs.

7) Progesterone cream

This is one my last and very promising experiment in the never-ending search for normal life and daily energy. I will report on it soon.

All of the above is helping immensely but it also taking most of my time and most of my money. My question is, how many people suffering CFS are so lucky to get through this stage and find & pay for help? Are the newly identified biomarkers, mentioned at the beginning of this blog, going to help to find what’s really wrong and how to take solving CFS to the next level? To make it possible to cross the line of just surviving from one day to another to the new level of fully thriving again?

I will finish this blog with the words of Dr. Komaroff, professor of medicine at Harvard Medical School and senior physician at Brigham and Women's Hospital, Boston, who has been studying the condition since the 1980s.

"I think the most important thing for physicians to know is that while we don't have a diagnostic test or a proven treatment, there is now abundant evidence that in these patients there is an underlying biological process. Their symptoms are linked to problems of their biology and not imagined."

Linkto CFS resources from Stanford School of Medicine.

Other helpful resources:

Dr. Sarah Myhill

Dr. Michael Lam

Taoist Health & Fitness