1. 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
    Read more »
  2. 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
    Read more »
  3. Weekly tip - Calcium rich foods

    Calcium is the most abundant mineral in our body and unfortunately most of us aren’t getting enough from our daily diet! Calcium is mainly stored in our bones and teeth and released into our bloodstream when needed. Blood calcium plays a critical role in supporting many bodily functions as well as balancing pH levels. Symptoms of low calcium levels range from brittle bones, abnormal blood clotting and delay in children's growth and development.

    When we are born the amount of calcium we need slowly increases from about 200mg, as our body grows with children from age nine to early twenties needing around 1300mg a day. Adults both male and female need about 1000mg a day of calcium. As we age the amount of calcium we need increases again, especially for women.

    Another important time for an increase of calcium is during your second and third trimester and when breastfeeding.

    To make sure you a

    Read more »
  4. Weekly Tip - Sleep

    Sleep is something we often don’t get enough of, but its essential to our health and wellbeing. Poor sleep can cause havoc not only on our physical health, but our mental health too. A good nights sleep is definitely something that we should prioritising.

    Easier said than done - i know….but read below to see some of the reasons why it’s so important.

    Brain function - when we don't get enough sleep our memory is impaired, we don't think as ‘quickly’ or rationally as we should. It’s also harder to learn new information when we are sleep deprived.

    Keeps our hearts healthy - when we sleep our blood pressure reduces giving our hearts and blood vessels a little rest. Studies show poor sleep can make you at greater risk for heart attacks or strokes.

    Read more »
  5. Aloe Vera

    Aloe vera is perennial succulent plant that originates from Northern Africa. There are over 400 different aloe species that can be found around the world with aloe vera being the commonly used for medicinal purposes which dates back hundreds of years. If you walk into any health store today you will find it in many different forms, from gels, lotions, tablets to refreshing drinks.

    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.

    Relieve constipation

    Aloe ver

    Read more »
  6. Amino Acids

    Amino acids are the building blocks of proteins and make a large part of our muscles and tissue. There are 20 amino acids in total which can be broken down into two categories essential and non-essential. There are 9 essential amino acids which our body cannot make so it’s important that we are getting them through our diet. The other 11 amino acids are non-essential as they can be produced by our bodies. That being said, within the 11 non-essential amino acids there are 6 conditionally essential amino acids, meaning that in times of illness or stress we may need larger quantities of the amino acid which our bodies are unable to produce so we must get it through diet.

    Eating a wide variety of animal proteins is the best way to insure that you are getting all the different essential amino acids in your diet. But good news if you are vegetarian or vegan there are plant based proteins you can eat such as quinoa, buckwheat a

    Read more »
  7. Best foods for increasing iron levels

    Iron is an essential mineral found in every cell of our body and is used in the production of red blood cells. Its important in the formation of haemoglobin which is the part of the red blood cell responsible for carrying oxygen from our lungs to our brain, tissue and muscles and enables the oxygen to move freely between cells. This is why one of the symptoms of an iron deficiency is fatigue as our organs struggle to receive the oxygen required to function optimally.

    Our body is able to store about 25% of the iron we need, but we need to make that we are getting the rest though diet or supplement form. Including iron rich foods from the list below with every meal is the best way to prevent iron deficient anaemia.

    • Spinach
    • pumpkin seeds
    • red meat
    • shellfish
    • liver
    • legumes
    • quinoa
    • broccoli
    • dark chocolate
    • fortified cereals and breads
    • spirulina
    • turkey
    • chicken
    Read more »
  8. Hawthorn Berry

    The hawthorn plant is part of the rose family and goes by a few different names - thorn apple, May-tree and is also know as the ‘heart herb’.  The nickname ‘heart herb’ gives you some indication to its benefits. Hawthorn has been used for many years as cardiotonic. The leaves, berries and flowers are all used for medicinal purposes. 

    How Hawthorn berry can help with the below 

    The most well know benefit of hawthorn is it’s use when it come to congestive heart failure. There have been many studies done showing a positive effect on improving the symptoms associated with heart failure when taken alongside medications. One study showed it to even reduce the risk of sudden heart related death. 

    Angina - Hawthorn contains a flavonoid called proanthocyanidin which has been shown to have a positive effect on the cardiovascular system. It reduces tension and helps dilate the peripheral and coronary blood vessel walls which improves blood flow to and fr

    Read more »
  9. Weekly Tip - Nice-cream

    The name says it all - a nicer for your health version of ice-cream. Nice-cream is a healthy alternative to ice-cream for the whole family. With only 2-3 ingredients and ready as soft serve in a couple of minutes or leave in the freezer for a couple of hours to harden up. Enjoy on a hot summers day.



    2 chopped frozen bananas

    4 tablespoons of your choice of milk

    optional couple drops food colouring



    Add bananas and milk to food processor

    Read more »
  10. Cranberries

    Cranberries are related to blueberries and bilberries. And like these two berries they contain really high levels of antioxidants (they are higher in antioxidants than most fruit and vegetables!) Antioxidants protect the cells in our bodies against free radical damage which causes oxidative stress. ‘Oxidative stress is believed to lead to the development of the most prevalent and chronic diseases and disorders.’ When our bodies have a good level of antioxidants from the foods we eat or supplements we take they are able to balance the free radicals and prevent chronic disease from occurring. Cranberries are also packed with phytonutrients, vitamins, minerals and fiber and have been used in traditional medicine for many years.


    The most well know benefit of the cranberry is that it can prevent and treat urinary tract infections which are

    Read more »
Posts loader