Spring Chicken Goddess Bowl Recipe:
Ingredients:
Method: 1. In a bowl, whisk together the ingredients for the chicken marinade. Coat the chicken breasts(or tofu) and let them marinate for at least 30 minutes. 2. Grill the marinated chicken breasts until fully cooked (6-8 mins on each side), then slice them into strips. (if using the tofu, slice into strips before gilling) 3. Assemble your poke bowl by placing a portion of cooked quinoa at the bottom. 4. Arrange the sliced grilled chicken, snap peas, julienned carrots, cherry tomatoes, radishes, coriander, and spring onions over the quinoa. 5. Sprinkle sesame seeds on top for added texture. 6. In a separate bowl, whisk together the dressing ingredients. 7. Drizzle the dressing over the poke bowl just before serving. 8. Gently toss the ingredients together to combine the flavours. 9. Enjoy your delicious and protein-packed spring chicken goddess bowl! Feel free to customize with additional vegetables or your favorite spring produce. You can follow carina at: www.itsanaturalchoice.com www.breaking-fads.com Rest & Reset webinars - follow us on Facebook. Follow her journey on Facebook & Instagram: @itsanaturalchoice @welovebreakingfads Rest & Reset
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Chronic inflammation is an underlying factor in many health conditions, ranging from arthritis, IBD, cancers to cardiovascular diseases. Addressing inflammation naturally can be a proactive approach to promoting overall well-being. Let’s look at some natural approaches
1. Anti-Inflammatory Diet: A fundamental pillar in managing chronic inflammation is an anti-inflammatory diet. Focus on whole foods such as fruits, vegetables, fatty fish, nuts, and seeds. Rich in antioxidants and omega-3 fatty acids, which have anti-inflammatory properties. 2. Turmeric: This spice contains curcumin, a potent anti-inflammatory compound. Adding turmeric to your meals or taking curcumin supplements may help reduce inflammation. Take with black pepper to enhance curcumin absorption. 3. Omega-3 Fatty Acids: Found in fish oil and flaxseed oils, known for their anti-inflammatory effects. Include fatty fish like salmon, mackerel, or chia seeds and flaxseeds in your diet. 4. Ginger: Used for centuries for its medicinal properties, including anti-inflammatory effects. Include fresh ginger in your meals or as ginger tea. 5. Regular Exercise: Physical activity has been shown to have anti-inflammatory effects on the body. Try brisk walking, jogging, or yoga, to help reduce inflammation and improve overall health. 6. Stress Management: Chronic stress can contribute to inflammation. Meditation, deep breathing exercises, and mindfulness can help manage stress levels, potentially reducing inflammation in the long run. 7. Adequate Sleep: Quality sleep is crucial for inflammation regulation. Aim for 7-9 hours of sleep per night, and establish a consistent sleep routine and support your body's natural healing processes. Early to bed, early to rise. 8. Probiotics: A healthy gut plays a significant role in immune function and inflammation regulation. Including probiotic-rich foods like yogurt, kefir, or sauerkraut can promote gut health and potentially reduce inflammation. Combating chronic inflammation includes dietary changes, lifestyle modifications, and natural remedies. It's essential to consult with a healthcare professional before making significant changes to your routine, ensuring a personalized and effective strategy for managing chronic inflammation. You can follow carina at: www.itsanaturalchoice.com www.breaking-fads.com Rest & Reset webinars - follow us on Facebook Follow her journey on Facebook & Instagram: @itsanaturalchoice @welovebreakingfads Rest & Reset So many find themselves grappling with the discomfort of seasonal allergies. Sneezing, itchy eyes, and congestion can make this season less enjoyable.
1. Butterbur (Petasites hybridus): Nature's Antihistamine With antihistamine properties, it’s a valuable herb for relieving allergy symptoms. Studies suggest that it can be effective in reducing nasal congestion and other allergic reactions. Always choose a product that is labeled "PA-free" to avoid potential liver toxicity. 2. Nettle (Urtica dioica): A Natural Antioxidant Traditionally used to manage allergies. Rich in antioxidants and anti-inflammatory compounds, nettle may help reduce the histamine response in the body. My grandmother used to talk about nettle soup in her childhood. 3. Quercetin: Nature's Mast Cell Stabilizer A bioflavonoid found in certain herbs and foods. It acts as a natural mast cell stabilizer, helping to inhibit the release of histamine. Foods rich in quercetin include onions, apples, and berries. Quercetin supplements are also available. 4. Eyebright (Euphrasia officinalis): Soothing Eye Relief Itchy and irritated eyes during allergy season? Eyebright can offer relief. 5. Ginkgo Biloba: Enhancing Blood Flow and Reducing Inflammation It has anti-inflammatory properties and may improve blood flow, potentially alleviating nasal congestion. Consult with a healthcare professional before using ginkgo biloba, especially if taking blood-thinning medications. 6. Chamomile (Matricaria chamomilla): Calming Inflammation With its anti-inflammatory and calming properties, beneficial for soothing allergic reactions. Enjoy as a tea during allergy flare-ups. 7. Turmeric (Curcuma longa): Anti-Inflammatory Powerhouse The active compound in turmeric, curcumin, exhibits potent anti-inflammatory properties. Use in your diet through curries, teas, or supplements. 8. Peppermint (Mentha piperita): Respiratory Relief Known for its ability to open airways and soothe respiratory discomfort. Enjoy as a tea or essential oil (inhalation or diluted for topical use) to help alleviate congestion and ease breathing. Individual responses to herbs can vary, so it may take some experimentation to find the most effective combination for you. Nature provides a wealth of remedies, leaving you to enjoy the beauty of spring with greater comfort and vitality. You can follow carina at: www.itsanaturalchoice.com www.breaking-fads.com Rest & Reset webinars - follow us on facebook Follow her journey on Facebook & Instagram: @itsanaturalchoice @welovebreakingfads Rest & Reset We are transitioning from winter to the vibrant days of spring, So, let's delve into key considerations for this month to support your journey towards optimal health.
1. Seasonal Bounty: Welcome Fresh Spring Produce Spring brings so much fresh, seasonal produce. There’s an abundance of spring vegetables like asparagus, peas, spinach, and artichokes. High in nutrients to revitalize your body. 2. Lighter, Fresher Meals: Shift from Winter to Spring Eating Lighter and fresher are the qualities of spring. Include more salads, raw vegetables, fresh herbs and lean proteins. 3. Spring Cleaning for Your Diet: Detoxify Naturally Include foods with natural detoxifying properties, such as leafy greens, cruciferous vegetables, and antioxidant-rich berries. Hydration plays a crucial role, so focus on drinking plenty of water and herbal teas. 4. Allergy Awareness: Combat Seasonal Allergies March can bring a rise in pollen and allergens. including foods like omega-3-rich fish, flaxseeds, local honey and walnuts to help manage allergy symptoms. 5. Outdoor Activity: Fuel Your Active Lifestyle Let’s get outdoors and get moving. Whether it's gardening, hiking, or cycling, nourish your body with nutrient-dense snacks like trail mix or fruit to sustain your energy levels during outdoor pursuits. 6. Balance Blood Sugar: Choose Whole, Unprocessed Foods Focus on whole, unprocessed foods. Include complex carbohydrates, fibre-rich grains, and proteins into your meals to support sustained energy throughout the day. Snack on nuts, seeds, or vegetables to avoid energy spikes and crashes. 7. Spring Herbs: Culinary and Medicinal Delights Spring herbs like parsley, coriander, and dill not only add flavor to your meals but also boast various health benefits. 8. Mindful Eating: Savour the Flavours of Spring Savour each bite, pay attention to your body's hunger and fullness cues, and appreciate the goodness provided by seasonal ingredients. By embracing seasonal produce, adjusting your meals, and incorporating mindful practices, you can set the stage for optimal health. You can follow carina at: www.itsanaturalchoice.com www.breaking-fads.com Rest & Reset webinars - follow us on Facebook Follow her journey on Facebook & Instagram: @itsanaturalchoice @welovebreakingfads Rest & Reset Last week we looked at some ways to kickstart ourselves into a healthier version of ourselves. This week we are following on from that with a few more simple ideas you can add into your routine.
1. Mindful Eating: Connect with Your Plate Practice mindful eating to foster a deeper connection with your food, it’s not as hippy as it sounds. Pay attention to portion sizes, savour flavours, and listen to your body's hunger and fullness cues. Mindful eating can contribute to better digestion and a more balanced relationship with food. 2. Immune Support: Fortify Your Defences Continue to prioritize immune-support with nutrients like vitamin C, zinc, and antioxidants. Incorporate a variety of colourful fruits and vegetables into your meals to ensure a wide range of nutrients that contribute to immune resilience. 3. Culinary Creativity: Spice Up Your Meals Experiment with warming spices like ginger, turmeric, and cinnamon to add depth and flavour to your dishes. These spices not only enhance the taste but also offer anti-inflammatory and antioxidant benefits. Try out food from another continent at least once a week. 4. Nutrient Timing: Support Your Daily Rhythms Consider the timing of your meals to align with your daily rhythms. Aim for balanced meals and snacks to maintain steady energy levels throughout the day. Pay attention to how different foods affect your energy and mood. For me, I can’t eat late in the evening, it will affect my sleep. and wheat and dairy really affect my energy and digestion in a very negative way. As always these are ideas for you to use as you will, decide what will work for you and fit into your life. All will help but it’s about what you can manage. Even if you start with one and add the next in when you are ready, you will still eventually reach your goals. You can follow carina at: www.itsanaturalchoice.com www.breaking-fads.com Rest & Reset webinars - follow us on facebook Follow her journey on Facebook & Instagram: @itsanaturalchoice @welovebreakingfads Rest & Reset It’s February and we are all starting to settle into 2024, after all the storms it’s time to come out of hibernations. Here are some things we can focus on this month to kickstart ourselves into a healthier version.
1. Seasonal Eating: Embrace Winter Superfoods Seasonal produce can vary depending on your location. However, root vegetables, winter greens, and citrus fruits are often readily available. These foods are not only rich in essential nutrients but also support immune health during the final stretch of winter. 2. Vitamin D Supplementation: Combat Winter Deficiency As sunlight exposure can still be limited, consider supplementing with vitamin D to maintain optimal levels. Adequate vitamin D is crucial for immune function, bone health, and mood regulation. I always recommend a vitamin D spray under the tongue. 3. Heart-Healthy Choices: February is Heart Health Month February is Heart Health Month, making it an opportune time to focus on heart-healthy nutrition. Bring in some omega-3 fatty acids from sources like fatty fish, flaxseeds, and walnuts. Prioritize whole foods, fibre-rich grains, and limit processed foods for cardiovascular support. Also bring in red coloured produce. 4. Hydration: Maintain Optimal Fluid Balance Even in colder months, staying adequately hydrated is essential for overall health. Opt for herbal teas, warm water with lemon, and broths. Consider adjusting your fluid intake based on factors like physical activity and season (is it hot or cold). In conclusion, there are so many opportunities for a nutritional reset in February, taking into account both seasonal factors and general health principles. By incorporating these considerations into your dietary choices, you can support your overall well-being and pave the way for a nourished and balanced start to the year. As always, individual nutritional needs may vary, so consider seeking guidance from a qualified healthcare professional or nutritional therapist for personalized advice. You can follow carina at: www.itsanaturalchoice.com www.breaking-fads.com Rest & Reset webinars - follow us on facebook Follow her journey on Facebook & Instagram: @itsanaturalchoice @welovebreakingfads Rest & Reset Love is in the air, and what better way to celebrate Valentine's Day than by indulging in the goodness of foods that can not only tantalize your taste buds but also nourish your body and enhance the romance.
1. Strawberries: The Heart's Delight Packed with antioxidants and vitamin C, not only sweet and succulent but also contribute to heart health. Share a bowl of fresh strawberries with your loved one, or drizzle them with dark chocolate for an extra dose of indulgence. 2. Avocado: The green Goddess Known as nature's butter, rich in healthy fats and contribute to a creamy texture. Whip up some avocado-based dips or spreads to enjoy with whole-grain crackers or vegetables. 3. Almonds: Nuts for Love Almonds are a symbol of fertility and have been associated with love for centuries. Packed with nutrients, they make for a fabulous snack. Consider almonds as part of your Valentine's Day menu by adding them to salads or enjoying almond-crusted dishes. 4. Dark Chocolate: The Food of Romance A well-known aphrodisiac that can stimulate the release of endorphins and enhance mood. Choose high-quality dark chocolate with a high cocoa content for maximum benefits. 5. Honey: Nature's Sweetener A natural sweetener that comes with a host of health benefits. Drizzle honey over desserts or add it to your favorite beverages. The rich, complex flavours can elevate the taste while providing a touch of sweetness. 6. Pomegranates: Seeds of Passion Not only visually appealing but also carry a wealth of antioxidants. Sprinkle these ruby-red jewels over salads, desserts, or enjoy them on their own. Their sweet and tangy flavour adds a burst of excitement to your romantic meal. The key to a romantic and health-conscious Valentine's Day menu is to focus on fresh, whole foods. By incorporating these natural gems into your day, you can not only create a memorable culinary experience but also promote overall well-being for you and your loved one. Here’s to a Valentine's Day filled with love and some gorgeous foods. You can follow carina at: www.itsanaturalchoice.com www.breaking-fads.com Rest & Reset webinars - follow us on Facebook. Follow her journey on Facebook & Instagram: @itsanaturalchoice @welovebreakingfads Rest & Reset The child in us loves our ketchup but many big brand ketchups are laden with sugar and more. This is why when I recently had a portion of sweet potato fries with beet ketchup and vegan mayo my mind was blown, the flavour was amazing and my brain started thinking of all the ways you could use this beet ketchup, but first I had to make it.
I looked up lots of recipes and found one I liked the look of the ingredients but I didn’t have a lot of the ingredients so I swapped them for other ingredients I thought would work and it came out amazing. So, here is my Beet ketchup recipe (it should last a few months in the fridge, but I made so much I put the rest in the freezer): Beet Ketchup (makes 3 medium jars) Ingredients
Method
You can make a few swaps if you don’t have all the ingredients (apple cider/red wine vinegar in place of balsamic, dried ginger in place of fresh, try different dried herbs, cumin would be nice or fresh chilli’s) There are so many ways to use this, my favourites so far is on sweet potato fries, on pitta with avocado and hummus, over a root veg salad, with falafels, on a veggie burger. Go wild and let me know what you tried it with. You can follow carina at: www.itsanaturalchoice.com www.breaking-fads.com Rest & Reset webinars - follow us on facebook Follow her journey on Facebook & Instagram: @itsanaturalchoice @welovebreakingfads Rest & Reset Ingredients:
- 1 Tbsp dried elderberries - 1 Tbsp dried echinacea root - 1 Tbsp dried chamomile flower - 1 Tbsp dried ginger root - 1/2 tsp cloves - 4 cups water - 1 Tbsp raw honey (optional) - 1 lemon - sliced Instructions: 1. In a medium-sized pot, bring the water to a gentle boil. 2. Add the dried elderberries, cloves, echinacea root, chamomile flowers, and ginger root to the boiling water. 3. Reduce the heat to low, add the lemon slices and let the mixture simmer for 15-20 minutes to allow the herbs to infuse. 4. Remove the pot from heat and carefully strain the herbal mixture through a fine-mesh sieve or cheesecloth, collecting the liquid in a clean teapot or cup. 5. Allow the tea to cool slightly before tasting it for flavor and strength. You can add more water or herbs depending on personal preference. 6. If desired, sweeten the tea with a tablespoon of raw honey, which not only enhances the taste but also provides additional soothing properties. 7. Stir well until the honey is fully dissolved. 8. Pour the tea into a mug and sip it slowly while it's still warm. 9. For optimal effects, consume this herbal flu remedy 2-3 times a day until symptoms subside. Additional Tips: - Customize your remedy: Feel free to add other herbs or spices known for their immune-boosting or soothing properties, such as lemon, thyme, or cinnamon, to enhance the flavor and medicinal benefits. - Stay hydrated: Apart from herbal remedies, remember to drink plenty of water, warm broths, and herbal teas throughout the day to stay hydrated and support your body's healing process. - Seek professional advice: If your symptoms persist or worsen, it's important to consult a healthcare professional for proper diagnosis and guidance. Note: This recipe is intended as a natural home remedy and should not replace professional medical advice. Individual sensitivities and allergies to herbs should also be considered. If you are pregnant, nursing, or taking medications, consult with a healthcare professional before using herbal remedies. Imagine a world where every step you take towards wellness involves tapping into the awe-inspiring potential of nature. Welcome to the world of natural health, a realm where age-old remedies and practices unlock the keys to vibrant well-being. Are you ready to break free from the shackles of modern living and rediscover the transformative power of nature? Embark on a riveting journey as we unravel the secrets that will revolutionise your health and grab your attention like never before.
Unearthing the Timeless Wisdom of Ancient Healing: Step into a world where healing practices stand the test of time, passed down through generations. Traditional modalities like Ayurveda, Traditional Chinese Medicine, and Native American healing showcase the profound wisdom of our ancestors. These systems offer holistic approaches that address the root cause of ailments, nurturing harmony between the body, mind, and spirit. Prepare to be captivated by the profound synergy between nature and human health. Nature's Bounty: Nutrient-Rich Superheroes for Wellness: Imagine a cornucopia of vibrant fruits, vegetables, and herbs, brimming with potent nutrients to heal and fortify your body. From antioxidant-rich berries to immune-boosting mushrooms, nature offers a treasure trove of superfoods that pack a powerful punch. Unlock the captivating benefits of nourishing foods and let their vibrant colours and tantalising flavours captivate your senses. Re-wilding the Mind: The Healing Power of Nature: Escape the confines of concrete jungles and embrace the untamed beauty of the great outdoors. Research reveals that spending time in nature lowers stress levels, boosts mood, and enhances overall well-being. Whether it's forest bathing, hiking, or simply basking in the soothing embrace of a green park, allow the symphony of nature to captivate your soul and heal your mind. Rekindling the Connection: Mind-Body Healing: Discover the wonder of mind-body practices that tap into your body's innate ability to heal. From the gentle flow of yoga to the meditative art of tai chi, these practices synchronize movement, breath, and mindset. By embracing these ancient disciplines, you'll unlock the captivating potential to restore balance, alleviate stress, and promote holistic well-being. The Art of Holistic Wellness: Integrative Approaches: Embrace the art of holistic wellness by seamlessly fusing the best of conventional and natural approaches. As more individuals seek integrative healthcare, a fascinating tapestry of complementary therapies arises, encompassing acupuncture, homeopathy, herbal medicine, and more. Prepare to be enthralled by the boundless possibilities when science and nature intertwined in perfect harmony. Conclusion: In a world often dominated by artificial quick fixes and synthetic treatments, the allure of natural health beckons. By reconnecting with nature's wisdom, nourishing your body with whole foods, immersing yourself in the healing embrace of the outdoors, practicing mind-body modalities, and embracing an integrative approach, you can embark on a captivating journey to unlock your true health potential. Dare to challenge the status quo, and let the mesmerizing power of nature guide you towards a life of vitality, balance, and profound well-being. Welcome to the irresistible allure of natural health - the journey awaits you. |
AuthorCarina Kennedy was formerly a Nurse, now a Nutritional Therapist and Herbalist living in the west of Ireland. Her passion is food, health and teaching clients to gain control of their life with simple techniques. Archives
October 2023
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