1. 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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  2. 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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  3. 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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  4. 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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  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. 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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  7. 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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  8. 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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  9. Matcha

    Matcha is made from the leaves of the same tea plant that regular tea comes from. The only difference is how they are grown, when the leaves are picked and how they are processed. Tea plants used to make matcha are usually shaded for 2weeks before picking to increase the chlorophyll levels. Once the leaves are picked they are then steamed, dried and finally ground into that fine green powder we all know as matcha.
    Matcha has more nutrients in it than regular tea as the whole leaf is ground. Matcha is full of antioxidants, in particular one type called Catechins. Studies have shown Catechins to be extremely powerful in preventing oxidative stress in our cells caused by free radicals. As mentioned in previous posts oxidative stress is the route cause of most chronic illnesses. In addition Catechins help regulate blood pressure, help with body fat loss in particular visceral fat (The bad fat surrounding our internal organs.)
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  10. Weekly Tip - 4 Benefits of eating raisins

    Raisins are a favourite snack amongst adults and children alike. The are made from drying Thompsons seedless grapes. There are three main ways the raisins are dried, either naturally in the sun, water dipped or using sulphur dioxide. I always opt for organic sun dried raisins. 
    Raisins are a good source of fibre, antioxidants, vitamins, polyphenols and many other nutrients. They are extremely easy to include in your daily diet too! Have a read below to see some of the benefits when eaten regularly.
    • Improved digestion - Raisins contain both soluble and insoluble fibre which keep everything moving in our digestive system. 
    • Help prevent oxidative stress - Raisins have high levels of antioxidants. Antioxidants are needed by our body to stop the damage done by free radicals which can lead to oxidative stress. Oxidative stress can lead to a whole host of illnesses including cancer.
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