Debbie Lash on gut health & making one good decision


School’s out for summer and while the lack of routine can be a welcome relief, it can present some obstacles.  I’ve noticed recently that people struggle to make it to class during these holidays for a number of reasons; they either have guests, or it’s too hot, timings don’t work or they are busy getting ready to go on holiday and so on.  So their fitness slips down the priority list and over time this can have an impact because you’re missing that much needed ‘you time’, where you shift your energy, enhance your mood, and release stress.

I find a great way to carve out more time for yourself is to get up earlier than everyone else to meditate or take yourself for a walk or run.  If you are wanting to practice yoga and don’t have time to go to the studio then check out my YouTube channel Debbie Lash Yoga, where you’ll find a library of 70+ classes.  New classes are being added every week in varying lengths, plus it’s free, all you need to do is subscribe.  You could also book me for an online or in-person private or come practice with me at Earth Yoga, be sure to check their website for up to date schedules


Gut health seems to be a buzz word these days but the truth of the matter is so many people are suffering from symptoms like chronic fatigue, recurring yeast infections, irritable bowel syndrome, itching and headaches without realizing that these symptoms all have the same cause – an opportunistic fungus named Candida albicans.

You may or may not have heard of Candida? It’s common for western doctors to label it differently, such as Irritable Bowel Syndrome. Instead of solving the root cause, they provide pharmaceutical solutions to mask the symptoms temporarily.

If you have a Candida overgrowth, it is likely to have a significant impact on your wellbeing.  I know this because I had it myself!  It got to the point where it was limiting the quality of my life where I simply couldn’t continue living that way and had to do something about it before it manifested into a more serious disease.


Candida symptoms can include chronic fatigue, brain fog, digestive issues like constipation, diarrhoea, gas and bloating, sinus infections, food allergies, fungal infection on the skin and nails, yeast infections, oral thrush, mild depression, joint pain, lack of libido and many more.


ANTIBIOTICS – are undoubtedly the most common cause and if you’re not vegetarian then you are consuming more antibiotics than you care to realise through eating meat, especially so in restaurants.

HIGH SUGAR DIET  – a modern western diet is sadly full of sugar and high fructose corn syrup and when you start really looking into it, sugar is hidden in lots of foods like processed meats, tortillas, pasta sauce, salad dressings and cereals, to name just a few.

LONG PERIODS OF STRESS – stress raises your blood sugar and weakens your immune system by being in a constant state of fight, undermining your natural defences against a Candida overgrowth.


Changing your diet to low-sugar, anti-inflammatory diet combined with pre and probiotics will create long-term relief. I can assure you that you don’t have to put up with symptoms because they are curable but you need to be ready to commit.   I can support you with my 3-6 month programme. Please feel free to have a complimentary health consultation. Connect with me via my social media handles


Instagram: @debbielashyoga


You might be curious now about what foods you should be eating: low-sugar, gluten-free, anti-inflammatory foods that can rebalance your gut and prevent those symptoms.

I always recommend quinoa to my clients because its versatile and easy to cook with, plus has so many benefits:

  • Good source of protein
  • Lower in carbs
  • Rich in minerals
  • Packed with fibre
  • Energy-booster
  • Helps in growth and repair
  • Magnesium-booster
  • Gluten-free

Pronounced ‘keen-wah’, quinoa is an ancient superfood that is often referred to as a grain but is officially a seed, It belongs to a group of pseudo-cereals, which means it’s neither a cereal nor a grain.

Quinoa can be cooked in the same way as rice, except with slightly less water and has a delicious nutty flavor.  Its nutritional benefits make it an excellent alternative to common grains such as wheat and rice, and it can cater to any dietary requirements or tastes

This is one of my family’s favourite quinoa recipe’s, it’s quick and easy, vegan and super healthy. Use it as a base for a Buddha bowl or as stand alone dish that you can add a protein to. It tastes delicious warm or serve it cold within a salad. If you have Candida, don’t add mushrooms as they are a fungi.




3 cloves of garlic

1 small onion

1 spring onion

1 teaspoons of 5 spices

½ teaspoon pepper

1 – 2 tablespoons of soya sauce depending on taste

2 tablespoons of sesame seed oil

250 grams of shitake mushrooms, sliced (optional)

1 bag of chopped kale or 3 branches finely chopped

1cup of quinoa

1.25 cups of water


  1. Pre-Cook Quinoa

Rinse and drain quinoa well before cooking.

Add 1.25 cups of cold water to 1 cup of quinoa with a pinch of salt. Bring to boil over high heat with a lid, then simmer for 10 mins or until all water has evaporated. With a spoon, dig down to the bottom of the pot and check to see if the water has evaporated. If not, cook for a few more minutes. Turn off heat and place a piece of kitchen towel over the top of the pot and put the lid back on, this will absorb any remaining moisture and making it light and fluffy – leave it while you go on to make the rest of the dish.

  1. Wipe down mushrooms with a piece of kitchen roll, then slice. Wash and finely chop kale (removing stem)
  2. Sauté mushrooms in 2tbsp of sesame seed (or your favourite clean oil) for 3 minutes over medium heat then add chopped kale, sprinkle in pepper and Chinese 5 spice and then sauté for another 2-3 minutes
  3. Add the pre-cooked quinoa adding 1-2 tbsp of soya sauce, continue to heat for a few minutes
  4. Top with green onions & serve


In summary the goal is to make small positive, healthy changes to your diet and lifestyle so that you can feel good again, it takes one good decision to make a change.

Teaching Schedule at Earth Yoga in Santa Catalina

Tuesday 10.00am & Thursday 6.30pm, Level 2/3, 90 Mins

Friday 9.45am All Levels in Portals next to UM Beach Club


Photo: Joe Curtin Photography






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