healthy

  1. Weekly Tip - My top 3 Benefits of Cranberries

    Cranberries are very close to the top of this list of fruit with the highest antioxidant concentrations. They can be a little bitter to eat, so not usually your first choice of berry, but I hope after reading this you will start including them in your diet more often. They have many health benefits, have a read below to learn about my top 3 benefits of cranberries.
     
    Help prevent and treat UTI’s. - If you get UTI’s frequently I recommend supplementing with cranberry. Cranberries contain special compounds that can stop bacteria from sticking to the surface of the urinary tract. Next time you feel a UTI starting try either drinking pure cranberry juice or taking a cranberry supplement, chances are you won’t need to take an antibiotic!
     
    Great for your digestive tract and immune system - Just as cranberries can stop bad bacteria sticking to your urinary tract, they can do the same for your gut linin
    Read more »
  2. 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.
     
    Read more »
  3. 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
    Read more »
  4. Important supplements during pregnancy

    Taking a pre natal supplement is the best way to ensure that you are getting all the correct vitamins and minerals during pregnancy to support your health and the growth and development of your baby. Most pre natal supplements contain everything you need, but always do your research first to make sure they contain all your essential nutrients. 
     
    If you have decided to start trying for a baby I would recommend taking a folic acid supplement straight away. Ideally all woman of childbearing age should supplement with 400mcg of folic acid every day regardless if they are trying for baby or not as neural tube defects occur in the first month of pregnancy - which is often before many woman even know they are pregnant.
     
    Other vitamins and minerals to take into consideration are…..
     
    Calcium - Calcium deficiency can occurs during pregnancy when the m
    Read more »
  5. Weekly Tip - Supplements to help with hay fever

    Following on from last weeks tip on foods that can make hay fever worse, I thought I would share 5 supplements that can help ease the symptoms too. Getting your nutrients through your diet is always the best option, but sometimes we need higher amounts that are not possible through diet or the specific food isn’t available or too costly to eat large quantities of…..thats where supplements come in.
     
    • Quercetin - Quercetin is a natural antihistamine and fights inflammation. It can be found in foods, but taking it in supplement form is preferred as you will get a higher dosage this way.
    • Bromelain - Bromelain is a digestive enzyme found in pineapple and is used to treat allergies. It is also effective in treating sinus inflammation.
    • Vitamin C - Boosts the immune system and acts as an antioxidant. It works together with quercetin, fighting free radicals, inflammation and allergic reactions.
    Read more »
  6. 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
    Read more »
  7. 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
    Read more »
  8. 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.
     
    Read more »
  9. 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
    Read more »
  10. 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.
     
    Ingredients
     
    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 
     
    Method
     
    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
    Read more »
Posts loader