Krystina Blog

  1. Weekly Tip - My top 3 Benefits of Cranberries

    Cranberries are very close to the top of this list of fruit with the highest antioxidant concentrations. They can be a little bitter to eat, so not usually your first choice of berry, but I hope after reading this you will start including them in your diet more often. They have many health benefits, have a read below to learn about my top 3 benefits of cranberries.
     
    Help prevent and treat UTI’s. - If you get UTI’s frequently I recommend supplementing with cranberry. Cranberries contain special compounds that can stop bacteria from sticking to the surface of the urinary tract. Next time you feel a UTI starting try either drinking pure cranberry juice or taking a cranberry supplement, chances are you won’t need to take an antibiotic!
     
    Great for your digestive tract and immune system - Just as cranberries can stop bad bacteria sticking to your urinary tract, they can do the same for your gut linin
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  2. IBS

    IBS stands for irritable bowl syndrome and it’s the most common gastrointestinal disease. It effects our digestion by disrupting the functions of the large intestine which leads to abdominal pain and change in bowel habits There isn’t one exact cause of IBS and different factors can contribute to it. The most common being intestinal permeability, stress, food allergies, and alterations in the gut microbiome. It’s common for symptoms to differ from one person to another and its more common in woman than men, people under the age of 50 are more susceptible to it. Unfortunately there is no test to confirm IBS, a diagnosis is usually made after months of tracking symptoms.
     
    The most common symptoms of IBS are diarrhoea, bloating, constipation, easily feeling full, nausea and stomach cramps. It’s important to remember that these symptoms can change over time and vary from person to person. Some research points to IBS being caused by abnormal functio
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  3. Weekly Tip - L Carnitine

    4 benefits of L Carnitine
     
    L-carnitine is a type of amino acid. There are several different types of L-carnitine. It’s mostly found in animal products, so vegetarian and vegans are at a high risk of becoming deficient. Luckily it is available in supplement form! 
     
    Increasing exercise endurance
    Many studies done over the years have shown L-carnitine to be beneficial to energy production and the endurance. L-carnitine carries fatty acids into our  cells mitochondria where they can be burnt and used for energy. Think of the mitochondria as the cells engine. Supplementing with L-carnitine can be beneficial for endurance sports.
     
    Increases fat-burning and weight loss
    With L-carnitines ability to carry fatty acids to our cells mitochondria this leads to increased fat burning during exercise. Studies h
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  4. Weekly Tip - Three supplements to benefit your health during the cold and flu season

    The below supplements can help support your body during the cold and flu season.
     
    Propolis - containing over 300 natural compounds that work along side the immune system as complimentary agent helping it be more effective when fighting illness. Studies have shown it to help treat and shorten the length of colds. Take it at the first sign of illness.
     
    Vitamin C - Most peoples ‘go to’ vitamin at the first sign of a cold. Studies have shown that it can help reduce the length of illness and helps with the absorption of other important vitamins and minerals.
     
    Zinc lozenges - can help reduce the length of a cold. The lozenges allow the the zinc to be absorbed closer to the effected nasal passage preventing the virus from spreading.
     
    When taking a supplement you need to make sure you are taking it correctly and
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  5. Weekly Tip - Good health comes above wealth

    I have written about this before - but thought it was time for a reminder.
    Looking after our health should be a top priority - but for many it’s not. Good health is often taken for granted, you don’t think about it and just carry on day to day. It’s only when an illness happens do we actually realise how good it is to be healthy.
     
    Living a healthy life style doesn’t need to be expensive, it’s about making small changes each day that will benefit your health in the long run. Most of the time when we talk about health, diets and exercise are what comes to mind….yes eating healthy and exercise is very important to our health, but so is getting enough sleep each night, learning to say no to things that you know will cause you anxiety or stress. There are so many things that we can do to improve our health and well-being, and we need to make it a priority before it’s too late.
     
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  6. Weekly Tip - Sweet Potato Soup

    There is nothing better on cold rainy evening than a delicious bowl of sweet potato soup. This tasty soup is packed full of nutrients and the perfect meal to warm you up.
     
    Ingredients
    • 2 large sweet potatoes
    • 1 tablespoon olive oil
    • 2 tablespoons butter
    • 1 diced onion
    • 1 stem of celery diced
    • 2 cloves of garlic minced
    • 2 cups chicken bone broth
    • 1/2 can coconut cream or milk
    • 1/2 teaspoon grated ginger
    • Salt and pepper to taste
    Method 
    1. Preheat oven to 200degrees. 
    2. Cut sweet potato into halves and rub with olive oil and sprinkle of salt. 
    3. Place
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  7. Blog - Probiotics

    Probiotics are the beneficial live bacteria and yeasts found in our bodies.They 
    have several characteristics - Probiotics are able to be isolated from the
    human body, resistant to the acidity in our stomachs when consumed, and 
    safe to include in our daily diet. Probiotics help us to absorb nutrients and 
    maintain healthy gut flora, which keeps our immune system healthy.
     
    If you are lacking in beneficial bacteria you might find yourself with condition known as gut dysbiosis. Dysbiosis occurs when the bacteria in your digestive tract becomes unbalanced. Symptoms can include anything from diarrhoea, bloating, heartburn, stomach ache, nausea to anxiety and depression. Low levels of beneficial bacteria can also lead to conditions like irritable bowel syndrome and inflammatory conditions in the body.
     
    One
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  8. Weekly Tip - Top 3 benefits of bilberries

    Bilberry are very similar to blueberries, they are native to Europe so often referred to as European blueberries. They are one of the richest sources of naturally occurring anthocyanosides. Anthocyanosides are chemicals found in some plants that provide the plant with their dark purple/blue pigment and gives it its high antioxidant status. Bilberries also contain numerous other phytochemical providing it with a powerhouse of all the antioxidants needed to fight off free radicals in the body. It also contains iron chelators which can help remove heavy metals from the body.
     
    There are many benefits from including them in your diet or taking them in supplement form, but below are my top 3.
     
    Circulation - Research shows that supplementing with bilberries can help improve circulation (CVI chronic venous insufficiency) varicose veins and decreased blood flow to the veins.
     
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  9. Weekly Tip - Vitamin D Reminder

    It’s that time of year again, the days are getting shorter, it’s getting colder and we are wearing more layers and because of this we are having less sun exposure. Our main source of vitamin D is the sun, so as winter starts approaching it is an important time to start supplementing with vitamin D.
     
    Vitamin D deficiency can cause many different symptoms throughout the body from weakened bones, poor immune function, mood disorders such as anxiety and depression, fatigue, hormone imbalances, poor cognitive function and even making us more susceptible to certain cancers. Studies have shown a link between vitamin D deficiency and respiratory track infections such as bronchitis and pneumonia.
     
    There are many different types of Vitamin D supplements available which will prevent you becoming deficient in the winter months. I personally prefer FSC’s vitamin D3 drops as all you need is a few drops on yo
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  10. Weekly Tip - Home made pesto

    I try include raw garlic in my diet as much as possible to get the most health benefits. One of the main compounds found in garlic is allicin. Allicin is produced when the garlic clove is chopped or crushed - it also gives garlic its strong smell. Allicin has been found to reduce inflammation and has antimicrobial properties. Unfortunately its destroyed when heated - so to get the full benefits from garlic we need to eat it raw and ideally leave it to rest for 10-15minutes or so after chopping/crushing. 
     
    Try my home made pesto recipe - a delicious way to include raw garlic in your diet!
     
    Home made Pesto
     
    Ingredients
    • 1 handful fresh basil
    • 1 handful fresh baby spinach 
    • 2 tablespoons parmesan 
    • 2 cloves garlic
    • 1/2 cup pumpkin seeds 
    • Big drizzle of avocado oil (think
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