Nutrition

  1. 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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  2. 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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  3. 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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  4. Mixed Berry Smoothie

    I love smoothies - they are an excellent way to quickly add extra nutrients into your diet. You can be as creative as you want with them. Below is one of my favourite smoothies to make for myself and my son. If you add less milk and an extra half a frozen banana you can make it thick enough to eat from a bowl! Ingredients 3 Frozen strawberries Handful of Frozen blueberries Handful of Frozen raspberries 1/2 Frozen banana 250ml Koko coconut milk 1 scoop of your favourite protein powder Method Add all ingredients to your blender (I use a Nutri bullet) Blend until everything is combined and enjoy! *Buy a bag of mixed frozen berries to keep in your freezer instead of buying fresh and freezing, It will also help keep the cost down!

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  5. Weekly Tip - Home made chocolate

    I’m a big chocolate lover - so having a healthy alternative to my favourite treat is a must for me. These chocolates tastes just as good as the real deal but with the added benefit of being good for you! Containing organic coconut oil which is packed with lauric acid to fight off bacteria and viruses and raw organic cacao which is high in antioxidants, iron, calcium and magnesium.
     
    Ingredients
     
    1/2 cup coconut oil
    1/2 cup raw cacao powder
    3 tablespoons organic maple syrup
     
    Method
     
    Warm coconut oil until melted and then add the raw cacao in.
    Stir in the maple syrup and the peppermint oil
    Stir until well mixed
    Pour into a silicon mould and leave to set in the fridge for at least 1hour.
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  6. Top 7 benefits of CoQ10

     Top 7 benefits of CoQ10

     

    CoQ10 is short for Coenzyme Q10 is a compound that our body produces naturally and found in some of the foods we eat. (beef, chicken, rainbow trout, sardines, mackerel, sesame seeds, pistachio nuts, broccoli, cauliflower, oranges, strawberries and eggs.) In some cases a supplement form is needed to increase levels of CoQ10 as the food only contain small amounts. 

     In its active form it goes by the name ubiquinol and it is in every cell of our body with the most concentrated forms in our heart, liver, kidneys and pancreas.

     

    See below for my top 7 benefits of CoQ10

     

    • Treat symptoms of fybromaliga - Supplementing with CoQ10 has shown to help decrease the symptoms associated with fybromaliga.

     

    • Required for our cells to produce ATP energy from the foods we eat.

     

    • Slow down ageing - supplementing
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  7. Weekly Tip - L Carnitine Benefits

    Amino acids are the building blocks for protein and make up a large part of our muscle and tissue. L-carnitine is formed from the amino acids lysine and methionine. Both of these amino acids are essential, meaning our body cannot make them so we need to make sure we are getting them though our diet or supplement form. Examples of food groups that contain L-carnitine are Dairy, meat and poultry.
     
    • Helps regulate blood sugar - studies have shown that L- carnitine can help improve insulin sensitivity.
    • Helps prevent muscle damage - a study done on athletes taking L- carnitine showed that those who took L-carnitine vs the placebo were found to have lower levels of the markers that indicate muscle damage.
    • Increasing exercise endurance - L-carnitine carries fatty acids into our cells mitochondria where they can be burnt and used for energy.
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  8. Anxiety

    We are all effected differently when it comes to anxiety, what causes you anxiety might not worry someone else in the slightest. Often if we don’t speak up, those around us won’t know that we are feeling anxious, and will be completely unaware of how their actions or the situation is making us feel. Over the years I have really had to push myself and learn to say no to situations that I know would cause me to feel anxious.
     
    The main signs you would commonly experience when suffering from anxiety are - uneasiness, worry, nervousness restlessness, irritability and stress. We all feel like this from time to time, but thankfully that feeling usually passes. For some people though it can be a more persistent, more uncontrollable feeling of the above signs that doesn't go away. It can be constant or come and go, it can last anywhere from minutes to months to even years! Chronic anxiety can have a knock-on effect on all areas of our life. It can
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  9. Weekly Tip - Bone broth

    Bone broth is a stock made by simmering beef, chicken, fish or lamb bones with vegetables and herbs over a period of time (ideally over 24hours) Its not expensive to make (you can use the scraps of bones from your next Sunday roast) If you don't have time or desire to make your own bone broth you can buy it online and have it delivered to your door. Just make sure its organic and grass fed. Bone broth may seem like an old fashioned remedy for helping fight illnesses, but it works! Its soothing, easy to digest and packed fill of nutrients - just what the Doctor ordered.
     
    It is in my opinion the healthiest homemade “supplement” that you can add to your diet and we would all benefit greatly from including it in our day to day life. It can be heated up and as enjoyed as a hot drink, added to soups, gravies, rice, couscous or pasta while they cook. The gut health benefits from bone broth alone should be enough of a reason for everyone to include it
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  10. Weekly Tip - Collagen

    Collagen is the most abundant protein in our body, it can be found in our connective tissue and is essential to the health and function of our muscle, skin, cartilage, digestive system and tendons. It’s the glue that holds our body together. It is what gives our skin elasticity and keeps our joints moving smoothly. There are 28 different types of collagen, with the main one being type 1 - which is found in our skin, bones, tendons and ligaments. Followed by type 2 which is found in our cartilage and type 3 which can be found in our skin, intestinal wall and blood vessels.
     
    Our body makes collagen by combining different amino acids from the foods we eat. Eating a varied diet containing lots of amino acid rich foods is key to maintaining our collagen levels. Although that being said when we reach our mid to late 20s our body’s collagen production slows down which is all part of the ageing process.
     
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