De-stress Stress is a normal reaction in our body, many things cause us to feel stressed. We all deal with problems differently and are all effected by it differently. We all also de-stress differently. De-stressing is so important for our wellbeing, if we hold onto the feeling of stress for too long it can have negative effects on our mental and physical health. tips for de-stressing - Get outside and go for a long walk to clear your mind. You will be amazed what some fresh air and exercise can do for helping you to feel more relaxed. - try a yoga class - yoga is an excellent form of exercise to get into the habit of doing regularly. All the different poses and breathing techniques work on relaxing the body and removing tension. - meditate - learning how to clear your mind, remove unwanted negative thoughts, focus on positivity is a skill and it takes a lot of practice to succeed at. But when you do it will be worth it. - avoid known stressors - if you know specific
Chicken bone broth has so many health benefits when it comes to supporting your immune system in fighting colds and flu…including respiratory health (something we are all wanting to keep in top shape at the moment). I will go into a lot more detail in my next blog post of the benefits, but for now I would like to share my favourite chicken bone broth recipe, that you can start making today.
1 x chicken carcass (yes you can use the one leftover from your roast)
1 x stem of celery
2 x carrots
1 x onion
3 x tablespoons apple cider vinegar
2 x cloves of garlic
enough water to cover the carcass once in stockpot
salt and pepper to taste
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
Chia seeds have really grown in popularity over the last 10years or so and there is not a health food store or even supermarket that won’t have them stocked. I shared my chia seed recipe last week so thought I would go a bit more in-depth with what makes this tiny little seed a superfood.
Chia seeds are an excellent source of omega-3’s, fibre, antioxidants, protein and vitamins and minerals.
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 fre
This quote is very true and can be applied to most aspects of life. But I often use with clients when they are starting a new nutrition plan. Being prepared is key to staying on track and see results when starting a new healthy eating regime. If you have the correct healthy food prepared and readily available there isn't really any reason to go wrong. Preparing can even save you time during the week… If you spend a couple of hours on a Sunday making sure you have the correct food prepared in fridge for the week ahead, you will be taking a lot of pressure off yourself and setting yourself up for the best chance of success.
Next time you set yourself a goal, take the time to make the preparations needed in assisting you in achieving whatever that goal may be.
With summer here I thought I would share five of the top benefits of making watermelon a summer time staple for the whole family.
Before reaching for the coffee, try something different - Fresh lemon and ginger in mug of warm water. The benefits include :
Showing your loved ones you love them on Valentines day is always special. But showing love to yourself this Valentines is even more so. Practicing self love is vital to our mental health and wellbeing and it’s forms the foundations for all the other relationships in our lives. Learning to love and accept yourself is not always as easy, but this Valentines, try taking the the time for yourself. Enjoy a massage, box of chocolates or some much needed alone time. Treat yourself with the love and respect you would show that special someone and you will be on track to finding happiness. Self love can be shown in any many ways, from looking after your health to not being so hard on yourself. It can be challenging to change the way we think about ourselves, but if we can change our attitude and see all the things we have to be grateful for, we will realise how special and unique we all are. Happy Valentines!
Most people won’t have heard much mention of Omega-9, it’s the less talked about fatty acid of the three. But i’m here to shed some light on the lesser known Omega-9 fatty acid.
Omega-9 fatty acids are unsaturated fats which are found in vegetable and animal fats. They are both monounsaturated and polyunsaturated fats. Where they really differentiate from omega 3 and 6 is that our bodies are able to produce them. That being said, it’s still important to eat foods every now and then that contain omega-9 - but not on the level of omega 3 and 6 which are essential fatty acids.
Some Omega-9 fatty acids include :