1. Weekly Tip - Good health comes above wealth

    I have written about this before - but thought it was time for a reminder.
    Looking after our health should be a top priority - but for many it’s not. Good health is often taken for granted, you don’t think about it and just carry on day to day. It’s only when an illness happens do we actually realise how good it is to be healthy.
    Living a healthy life style doesn’t need to be expensive, it’s about making small changes each day that will benefit your health in the long run. Most of the time when we talk about health, diets and exercise are what comes to mind….yes eating healthy and exercise is very important to our health, but so is getting enough sleep each night, learning to say no to things that you know will cause you anxiety or stress. There are so many things that we can do to improve our health and well-being, and we need to make it a priority before it’s too late.
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  2. Weekly Tip - Sweet Potato Soup

    There is nothing better on cold rainy evening than a delicious bowl of sweet potato soup. This tasty soup is packed full of nutrients and the perfect meal to warm you up.
    • 2 large sweet potatoes
    • 1 tablespoon olive oil
    • 2 tablespoons butter
    • 1 diced onion
    • 1 stem of celery diced
    • 2 cloves of garlic minced
    • 2 cups chicken bone broth
    • 1/2 can coconut cream or milk
    • 1/2 teaspoon grated ginger
    • Salt and pepper to taste
    1. Preheat oven to 200degrees. 
    2. Cut sweet potato into halves and rub with olive oil and sprinkle of salt. 
    3. Place
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  3. Weekly Tip - How our lifestyle can effect our energy levels.

    There are many causes for us to suffer from low energy and they aren’t all ‘unhealthy’, sometimes being ‘over healthy’ can be a cause too. Over exercising and not giving our body the amount of rest time we need to recover can cause our energy levels to be depleted. Following a diet that is too low in calories, or the wrong balance of macronutrients can often leave us feeling low in energy and thats when bad nutritional decisions are made, as we look for quick fixes to boost our energy levels. On the other end of spectrum, not exercising at all can leave us feeling sluggish and low on energy. Eating too much of the wrong foods that are high in calories but low in nutrients can also leave us with low energy and deficiencies which can cause fatigue. It’s important to find the happy medium that works best for you and your energy levels, we are all different, what might work for one person most likely won’t work for another.

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  4. 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!
    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
    Add all the ingredients to a blender, and blend until smooth. If the smoothie is too thick try adding another 50mls of milk.
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  5. 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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  6. 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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  7. 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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  8. Weekly Tip - Benefits of Raw Garlic in the diet

    • 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.
    • Studies have been done over the years on the effects of garlic when it comes to helping to prevent certain types of cancers. The results of the studies have shown that increasing your intake of raw garlic may help reduce the risk of these types of cancer. 
    • Regular consumption of garlic has shown to work as a preventative and treatment for many cardiovascular
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  9. Benefits of Vitamin B12

    Vitamin B12 is one of the most common deficiencies in the world, It’s a water soluble vitamin that we need small amounts of for our body to function optimally. It plays an important role in so many bodily functions if you have a read below. Symptoms can range from the following
    • fatigue
    • depression
    • behavioural changes
    • heart palpitations and shortness of breath 
    • numbness or tingling in hands and feet
    • weakness
    • diarrhoea or constipation
    • pale skin
    • smooth tongue
    • poor dental health
    Benefits of Vitamin B12
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  10. Weekly tip - Blueberries

    Blueberries are one of my favourite fruits and I’m lucky to be able to include them in my diet daily. Have a read below of why you should try adding to them to your diet as often as possible.
    Blueberries contain calcium, iron, magnesium, phosphorous, manganese, zinc and vitamin K - which are all excellent nutrients for strengthening and increasing bone density.
    Blueberries are good for heart health - studies have shown that when eating blueberries (ideally daily) blood pressure can be lowered.
    The high fibre and antioxidants found in blueberries can help lower bad cholesterol. They also contain calcium, potassium and magnesium which can help in reducing blood pressure and can regulate the working of the heart muscle. 
    Studies have shown blueberries to help fight and protect certain cancers.
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