Krystina Claire

  1. Weekly Tip - Foods that can make hay fever symptoms worse.

    Hay fever isn't fun at the best of times, and whilst there are foods that can improve our symptoms, there are also foods that can make us a lot feel worse. If you suffer from hay fever or other allergies paying attention to what you eat or drink can help significantly!
     
    Eating foods that contain histamines should be avoided. Histamine is a chemical produced by our body and found in certain foods that can have a wide variety of effects from itchy skin to congestion to nausea (and there are many other symptoms). Foods to limit or avoid during a hay fever flare up are : nuts, packaged meat such as salami, fermented dairy and other foods, aubergine, beans and pulses, pickled and canned foods, shellfish, refined sugar, ready meals and chocolate. Unfortunately it’s not just foods that contain histamine, but your favourite alcoholic beverage could be contributing to the worsening symptoms. Try avoiding or limiting wine, beer and cocktails. 
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  2. Weekly Tip - How to manage your energy levels through diet

    I personally think the best way to manage energy levels through food is to work out the required calories an individual needs to eat. You don’t want to have too much of a deficit, but at the same time you want to avoid too much of a surplus. Once you know the required calories needed to maintain energy levels, taking into consideration your activity levels you can then break it down into individual macronutrients (carbs, fat and protein). This ratio will differ from person to person. 
     
    Avoiding high processed high sugar foods is key as they are most often high calorie and low in nutrients. Going for foods in their most natural form is the best way as they are usually lower on the glycemic index and higher in nutrients. This way you will be getting all the natural vitamins and minerals which are important in preventing deficiencies which can lead to fatigue and low energy levels.
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  3. Vitamin A Benefits

     
    Vitamin A is a fat soluble vitamin which can be found in two primary forms Retinol or beta-carotene.
    Retinol is found in animal products (dairy, meat and fish products) and I'm sure you would have seen it listed as the star ingredient on loads of anti-ageing creams. Beta-carotene comes from colourful fruit and vegetables. It needs to be converted to retinol by the body for it to be used. If you are taking vitamin A in capsule form the label will probably be called Vitamin A Palmitate.
     
    The most well known benefit of Vitamin A is eye health. I’m sure you have heard when you were a child that eating carrots will help you see in the dark…well it’s true! Carrots contain beta-carotene which keep your eyes healthy and helps prevent macular degeneration. Vitamin A improves eyesight as it is a critical component of the rhodopsin molecule (“a biological pigment found in the rods of the
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  4. Weekly Tip - How our lifestyle can effect our energy levels.

    There are many causes for us to suffer from low energy and they aren’t all ‘unhealthy’, sometimes being ‘over healthy’ can be a cause too. Over exercising and not giving our body the amount of rest time we need to recover can cause our energy levels to be depleted. Following a diet that is too low in calories, or the wrong balance of macronutrients can often leave us feeling low in energy and thats when bad nutritional decisions are made, as we look for quick fixes to boost our energy levels. On the other end of spectrum, not exercising at all can leave us feeling sluggish and low on energy. Eating too much of the wrong foods that are high in calories but low in nutrients can also leave us with low energy and deficiencies which can cause fatigue. It’s important to find the happy medium that works best for you and your energy levels, we are all different, what might work for one person most likely won’t work for another.

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  5. Pre and Post Natal Nutrition through the different trimesters

    Pregnancy is one of the most important times in life to really be focusing on your nutritional needs. There’s that old saying that pregnant woman should be “eating for two”. This couldn't be further from the truth, especially during the first two trimesters. 
     
    During the first trimester when morning sickness usually takes place you might find that you struggle to keep anything down or have severe food aversions. Making sure you are taking your prenatal supplement during this time is very important as this when a lot of very important fetal developments are taking place, and you might not be able to be getting enough nutrients from your diet if you are suffering from morning sickness. 
    During the first trimester there is no need to increase calorie intake, just focus on eating a healthy well balanced diet. 
     
    During the second trimester the morning sickness has s
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  6. Weekly Tip- Top 5 benefits of adding chia seeds to your diet

    Chia seeds are good for your digestive health
    Chia seeds contain about 10grams of fibre per 2 tablespoons which is nearly half your daily requirement of fibre! Because of the rich fibre content chia seeds do wonders for our digestive health. The fibre not only acts as a prebiotic feeding the good bacteria in our gut, but also helps promote
    regularity.
     
    Chia seeds are rich in antioxidants
    Chia seeds are a great way to get more antioxidants into your diet. Antioxidants are important in protecting our cells from free radical damage and inflammation which can lead a whole range of different illnesses and premature ageing!
     
    Chia seeds help improve heart health
    Chia seeds contain more omega-3’s than salmon gram for gram! Although it’s important to
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  7. Nutritious smoothie

    Smoothies can be an extremely healthy nutrient filled snack when made with the right ingredients. I make this smoothie nearly everyday for that added nutrient boost. It can even been enjoyed as a quick on the go breakfast!
     
    Ingredients
     
    1 handful frozen blueberrie
    1 handful frozen raspberries
    1/2 frozen banana
    1 teaspoon raw cacao powder
    1 teaspoon barley grass powder
    1 tablespoon hemp hearts
    1 tablespoon pumpkin seed powder
    2 tablespoons organic pure whey
    250ml milk of your choice
     
    Method
     
    Add all the ingredients to a blender, and blend until smooth. If the smoothie is too thick try adding another 50mls of milk.
     
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  8. Hay fever fighting nutrition

    With hay fever season just around the corner I thought I would share a few nutrition tips that can help relieve the symptoms. Eating a well balanced diet that is free from foods high in histamine is important before and during the hay fever seasons. There are many foods that can be increased during this time that have natural antihistamines and will help reduce the effects. Below are some of the top foods containing hay fever fighting nutrients that I would recommend adding to your diet to help relieve the symptoms.
     
    Red Onions - ‘An onion a day, keeps hay fever away.’ Onions contain a high amount of quercetin which is a natural antihistamine and anti-inflammatory. Onions have been proven to help stabilise the levels of histamine in our bodies which can increase when we have an allergy.
     
    Oily Fish - There are positive links between increasing oily fish consumption during hay fever season. Thi
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  9. Vitamin C

    Vitamin C is probably the most known about and popular vitamin to the general public…and probably the first one you think about when feeling under the weather. For good reason too. It is also one of the safest and most effective vitamins to add to your diet. Vitamin C is a water soluble vitamin found in fruit and vegetables. It also goes by the name ascorbic acid.
     
    Vitamin C has many benefits, and definitely an important one to make sure you are getting enough of whether through supplementation or diet. The most popular use of vitamin C is ‘boosting’ our immune systems, and is most peoples first go to supplement at the start of a cold or other illness. Studies have shown that it can help reduce the length of illness. It acts as an antioxidant in our bodies fighting off those pesky free radicals and boosting our immune system. Some studies have shown that high levels of vitamin C in the diet can help prevent chronic health conditions.
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  10. Weekly Tip - Quinoa

    Quinoa is a seed from the Chenopodium quinoa plant. Over the years quinoa has become a healthy addition to many salads, and some even swap their oat porridge for quinoa porridge. Quinoa has a very impressive nutritional profile  and is actually a complete source of protein (meaning it contains all 20 amino acids.) Have a read below to learn about the top benefits of this tiny little seed.
     
    • Full of antioxidants - Quinoa has a large amount of antioxidants which have shown to beneficial in preventing heart disease, cancers, diabetes and inflammation.
    • Great for bone health - Quinoa contains manganese, magnesium and phosphorus which are all important nutrients when it comes to bone building and health.
    • Good for your gut - Quinoa contains prebiotics which is a type of fibre that feeds the probiotics (good bacteria in our gut) Quinoa helps the good bacteria in our gut produce butyrate which
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