1. 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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  2. 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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  3. 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
    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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  4. 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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  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. Vitamin B12 foods

    As promised in my vitamin B12 blog, here is a list of the top vitamin B12 foods that we can included in our diet to help prevent a deficiency occurring.
    There are so many benefits to making sure we get regular amounts of vitamin B12 in our diets from more energy, to the formation of healthy red blood cells, to preventing impaired mental function.
    Some of the foods listed below won’t be everyones cup of tea, but if you are struggling to get enough vitamin B12 through food speak to your doctor about using a supplement instead.
    Top Vitamin B12 Foods
    Beef Liver
    Chicken Liver 
    Wild caught salmon
    Nutritional Yeast
    Feta Cheese
    Cottage Cheese
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  7. Benefits of supplementing with Aloe vera

    Aloe vera is made up of fleshy green leaves that contain a ‘gel’ which is  what will come to mind for most when they think of the plant. The gel contains antioxidants, antiviral, anti fungal, anti inflammatories and antibacterial properties. Interestingly aloe vera contains 20 amino acids, including 8 out of the 9 essential amino acids.
    Aloe vera is most commonly know for its use in wound healing and sunburn, but it has quite a few benefits when taken as a supplement or drink.
    When taken internally aloe vera can help with the below.
    • Keeps our digestive system healthy - Aloe has been shown to help relieve constipation, there have been many studies done on the use of aloe latex as a natural laxative. Aloe vera additionally increase digestive bacteria, helps treat IBS and aids in the healing of stomach ulcers thanks to its antibacterial properties. 
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  8. Weekly Tip: Raspberry Chia Seed Jam

    If you have ever made jam from scratch before you will know how much refined sugar goes into it! This recipe gives you a healthy alternative. The recipe has only natural sugars from the fruit and honey.

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  9. Weekly Tip: Winter Mixture

    During these cold winter months one product i definitely recommend having stocked up at home is Beehealth Winter Mixture.

    This delicious mixture of honey powder and propolis keeps your immune system strong, allowing you to enjoy the festive season without catching that pesky winter cold.

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  10. Sage Leaf

    Sage is a perennial woody herb, that you will find in most herb gardens. It is used to add flavour to savoury dishes. After doing research into I am going to be using it for a lot more than that. I hope after reading this blog you will too.

    The use of sage in medicine has been well documented and dates back thousands of year when it was initially used to treat things like snakebites. Nowadays with modern research sage has been shown to help with cognitive function by increasing memory retention and concentration in healthy adults. Even helping improve memory for people with mild to moderate Alzheimer's.

    It can be chewed, taken in capsule form or brewed as a tea. To make sage tea, get a handful of fresh or dried sage. Poor over boiling water and let steep for 5minutes, then strain out the leaves. Add some honey to sweeten as the tea can be quite bitter.

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