1. 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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  2. 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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  3. 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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  4. Weekly Tip - Quick and Easy blueberry muffins

    Blueberries are a nutrient dense superfood. Packed full of vitamins, minerals and antioxidants. Try these delicious muffins as an afternoon snack or on the go breakfast.
    1 1/2 cups plain flour
    6 dates soaked in boiling water to soften
    2 teaspoons baking powder
    1 tablespoon hemp hearts
    1 tablespoon chia seeds
    1/3 cup melted coconut oil
    1 egg at room temperature
    1/2 cup milk of your choice
    1 1/2cups blueberries 
    Pre heat oven to 180degrees and prepare muffin tin by greasing with butter 
    Soak the dates in boiling water for about 10minutes
    In a food processor add
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  5. Weekly Tip - 16 inflammation fighting foods

    Our diet is one of the best ways to get chronic inflammation under control and boost our health and well being too! Trying adding some of the below foods to your diet each day.
    • Green leafy vegetables - rich in antioxidants that restore cellular health.
    • Bok choy - robust antioxidants that scavenge free radicals
    • Celery - anti inflammatory properties that help improve blood pressure and cholesterol levels. excellent source of potassium.
    • Broccoli - vitamins, flavonoids and carotenoids which work to lower oxidative stress.
    • Green tea - full of antioxidants in particular catechins which prevent oxidative stress.
    • Beetroot - fights and repairs damage caused by inflammation
    • Blueberries
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  6. Weekly Tip - Biotin

    Biotin which is also know as vitamin B7 is part of the the B complex group which is needed for a range of health benefits such as digestive, metabolic and nerve health. Biotin is water soluble and excess quantities are excreted in our urine. Because we are unable to store the extra biotin, including small quantities in our daily diet is important. Getting it from food is the best form, but otherwise supplementing is another option.
    Biotin plays an important role in converting the foods we eat to energy by acting as a coenzyme that can metabolise different macronutrients (carbs, protein and fats)
    Foods that contain biotin are :
    Egg yolks
    Liver (organ meats)
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  7. Linseed oil

    Linseeds which are also known as flaxseeds have been consumed for thousands of years. They are small golden/tan seeds that are an excellent source of omega 3 fats, fibre and a whole load of other vitamins and minerals. Linseed oil derived from linseeds/flaxseeds.
    Linseed oil is one of the richest plant based sources of an omega-3 fatty acid called alpha linolenic acid (ALA). Omega 3 fatty acids are essential to a healthy diet and play a crucial role in many bodily functions. Linseed oil also contain essential omega-6 fatty acids. You might have heard over the years that omega-6 is bad for you and is the cause of inflammation in the body, but that depends on where you are getting them from and how much you are getting. Omega-6 is essential, and cutting it out would do more harm than good. Luckily linseed oil has the correct ratio of omega 3 and 6.
    Linseed oil is versatile liquid that can be easily added into your diet.
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  8. 5-HTP

    5-HTP which stands for 5-hydroxytrytophan converts to the neurotransmitter serotonin and is made from the amino acid tryptophan. 5-HTP increases serotonin levels in our body which is useful as we can’t supplement with serotonin as it can’t pass the blood-brain barrier. If we have low levels of serotonin we may experience mental and physical health symptoms such as sleep disorders, depression, anxiety, headaches and migraines, obesity and Parkinson’s disease symptoms to name a few.
    Have a read below to learn about the benefits of supplementing with 5-HTP
    • May help to improve quality of sleep - When taken alongside GABA and valerian root, 5-HTP can help you feel more relaxed and calm which can help with sleep issues such as insomnia.
    • May help with obesity - Some studies have shown that 5-HTP may help with weight loss in obese adults by increasing levels of satiety and reducing appetite. 
    • May help with
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  9. Weekly Tip - What puts your more at risk for becoming deficient in vitamin D

    We all absorb vitamin D differently and this could be for many different reasons. Being aware of how much vitamin D we are getting is important. Speak to your Doctor about getting your levels checked if you find that one or more of the risks below apply to you.
    Having darker skin - people with darker skin have higher levels of melanin which results in less vitamin D being absorbed from the sun.
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  10. Weekly Tip - CLA

    CLA stands for conjugated linoleic acid. CLA is most commonly found in full fat dairy, butter and grass fed beef fat, which may make you think that it’s really bad for you. But I’m here to tell you in moderation it’s not. CLA is a type of polyunsaturated fat, its a form of linoleic acid which is the common omega-6 fatty acid found in foods. If we are getting it from a good quality source it can have some impressive health benefits (see below)
    • Can help with body fat loss
    • Improve digestion
    • Help keep blood sugar levels normal
    • Help reverse hardening of the arteries
    • Help with bone building
    • Improve muscle strength
    Remember to always speak to your Doctor or Dietician before including a new supplement. There can be side effects from supplementing with CLA and you should not take it in supplement form close to ha
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