 
RECIPE
BIRCHER MUESLI INGREDIENTS· 2 cups/150g rolled or quick oats · 2 cups apple juice · 1 apple, cored and grated with the peel · 1 cup dried fruit, nuts & seeds · 1-2 tablespoons honey/maple syrup (optional) · Toppings : your favourite fresh and/or dried fruit, nuts, toasted coconut, etc. · Our favorites: blueberries, strawberries, raisins, banana, apple, pear and hazelnuts DIRECTIONS 1. Combine oats, apple juice nuts, seeds and dried fruit and let sit overnight in the refrigerator. 2. In the morning add the grated apple, honey (to taste), and mix well. 3. Top with your favorite fruits and nuts. Notes * If you are short on time in the mornings, you can add the grated apple the night before to save a few minutes
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 Baked apple and cinnamon porridge, so good it tastes like it has to be naughty . This is one of my favourite breakfasts for a cold winters day. Ingredients · 1 apple, peeled, cored and cubed · 1 ½ Tbsp melted coconut oil · 1 Tbsp coconut sugar · 1 tsp cinnamon · 100g jumbo porridge oats · 500ml almond or oat milk · 1 tsp vanilla · 2 Tbsp almond butter · 30g dark chocolate chips · To serve: pomegranate Method 1. Preheat the oven to 160Fan/180*C 2. Mix the apple, coconut oil, coconut sugar and cinnamon in a small oven-proof dish. Stir to coat the fruit and then bake for 20-30 minutes until soft. 3. While the apples are cooking add the milk, vanilla and cinnamon to the oats and leave to soak. 4. When the apples are soft, add them to the oat mix and place back in the oven. Allow to cook for a further 20 minutes. 5. Remove from the oven and serve in your favourite bow with some grated apple and pomegranates and a sprinkling of dark chocolate. If you have a slow cooker I have a great recipe for a slowed cooked version of this dish with steel cuts oats. This is general advice, if you have a medical condition please check with a professional before commencing any new treatments or lifestyle plans. You can follow carina at www.itsanaturalchoice.com Follow her journey on Facebook & Instagram – It’s A Natural Choice For regular tips and recipes join The Natural Health Tribe – on facebook Weight management plan - Bodytype plan
€99.00
Have you tried the usual suspects when it comes to diets? Have they worked for a while but then you just go back to old habits? Did it work well for someone you know but you didn't get great results? That's because we are all different and have different needs. I have been working with Bodytypes for over 10 years now with great results. The individual approach means you get the plan that will work best for you A comprehensive healthy eating plan to help you regain control of your body. Follow the plan for:
The plan includes:
Vegan in a Nutshell
€99.00
A Vegan program, packed with great recipes, written by a Vegan Nutritional Therapist. I share what works for me and my clients and take the guess work out of it Set yourself up to succeed and start right, with support This program includes:
30 day Detox
€59.00
Are you
This 30 day Detox can help you feel like a new person by simply changing your diet for the next 30 days! Detox the natural way. This 30 day plan includes:
30 day detox A natural detox to help bring your body back into balance, plenty of recipes, juices and meal plans. No gimmicks just healthy clean eating to help your body's own detoxification system work as it is meant to, remove the toxins and have you feeling great again! Written by a Nurse, Nutritional Therapist, Naturopath and Herbalist. Immune Support Program
€59.00
Whether it's the Coronavirus or seasonal flu, the common cold or you keep acquiring infections one after the other. This program is a nutritional program tailored to support your immune system. 30 day nutrition and juice program
30 days to stronger immune health Your body has it's natural defences so help them work as well as they can Weight management - Bodytype 3 month program
€399.00
Have you tried the usual suspects when it comes to diets? Have they worked for a while but then you just go back to old habits? Did it work well for someone you know but you didn't get great results? Tired and don't feel you have time? Need something that the rest of the family will eat? That's because we are all different and have different needs. I have been working with Bodytypes for over 10 years now with great results. The individual approach means you get the plan that will work best for you A comprehensive healthy eating plan to help you regain control of your body. Follow the plan for:
The plan includes:
Once payment is made your Nutrition consultant will email you to arrange your 1-1 consultation to start off your program  This one is to help the big kids and little kids make porridge fun, not the way most of us remember it from childhood. I always remembered Oliver Twist and his gruel “More sir?” when I thought of porridge, now a days I love a good bowl of this versatile breakfast in the morning to kickstart my day the right way. So why porridge? It has a very boring reputation. Well porridge is one of those perfect foods to start your day with: · Oats are a nervine – help the nervous system, keeping us calm and in control · It keeps you full for ages (if you are someone that finds you are hungry after porridge, add a bit of protein, like nut butter, to slow the release of energy) · Great source of wholegrains and fibre, so can really help to keep you regular · Studies associated many health benefits with eating oats – weight loss, lower blood sugars, reduced heart disease risk, lower cholesterol. · Great source of vitamins, minerals and antioxidants · Cheap So what’s not to love? Well it can be boring and bland, so here are a few ideas to spruce it up: · I always make with half water half milk (plant milks in my case). Add the water boiled to help the cooking process than add the milk when it’s on the stove. · Use nut milks to add a different flavour. · Choose your toppings – grated apple/pear/carrot, stewed fruit, banana, berries, dried fruits, nuts, nut butters, seeds, yoghurt, dark chocolate chips, cocoa/cacao, spices (cinnamon, nutmeg, ginger), compote, jam, fresh fruits. · Bake it - I have a great recipe for a baked apple and cinnamon porridge, it’s to die for. Look out for the recipe next week. This is general advice, if you have a medical condition please check with a professional before commencing any new treatments or lifestyle plans. You can follow carina at www.itsanaturalchoice.com Follow her journey on Facebook & Instagram – It’s A Natural Choice For regular tips and recipes, join: The Natural Health Tribe – on facebook Weight management plan - Bodytype plan
€99.00
Have you tried the usual suspects when it comes to diets? Have they worked for a while but then you just go back to old habits? Did it work well for someone you know but you didn't get great results? That's because we are all different and have different needs. I have been working with Bodytypes for over 10 years now with great results. The individual approach means you get the plan that will work best for you A comprehensive healthy eating plan to help you regain control of your body. Follow the plan for:
The plan includes:
Vegan in a Nutshell
€99.00
A Vegan program, packed with great recipes, written by a Vegan Nutritional Therapist. I share what works for me and my clients and take the guess work out of it Set yourself up to succeed and start right, with support This program includes:
30 day Detox
€59.00
Are you
This 30 day Detox can help you feel like a new person by simply changing your diet for the next 30 days! Detox the natural way. This 30 day plan includes:
30 day detox A natural detox to help bring your body back into balance, plenty of recipes, juices and meal plans. No gimmicks just healthy clean eating to help your body's own detoxification system work as it is meant to, remove the toxins and have you feeling great again! Written by a Nurse, Nutritional Therapist, Naturopath and Herbalist. Immune Support Program
€59.00
Whether it's the Coronavirus or seasonal flu, the common cold or you keep acquiring infections one after the other. This program is a nutritional program tailored to support your immune system. 30 day nutrition and juice program
30 days to stronger immune health Your body has it's natural defences so help them work as well as they can Weight management - Bodytype 3 month program
€399.00
Have you tried the usual suspects when it comes to diets? Have they worked for a while but then you just go back to old habits? Did it work well for someone you know but you didn't get great results? Tired and don't feel you have time? Need something that the rest of the family will eat? That's because we are all different and have different needs. I have been working with Bodytypes for over 10 years now with great results. The individual approach means you get the plan that will work best for you A comprehensive healthy eating plan to help you regain control of your body. Follow the plan for:
The plan includes:
Once payment is made your Nutrition consultant will email you to arrange your 1-1 consultation to start off your program  Gut health and Covid In the last week a study has been cited many times on social media, talking about the importance of your gut microbiota and it’s direct correlation to the severity of Covid. This is the link to the study in question : https://gut.bmj.com/content/gutjnl/early/2021/01/04/gutjnl-2020-323020.full.pdf?with-ds=yes So why does gut health and your microbiome have such an effect even with what we are all facing now? · Your digestive environment has a massive impact on your general health and your immunity strength · 75% of your immunity is housed in your gut · Those with a healthy immune system have, in general, faired better in this pandemic, recovered quickly with less long-term effects. · Research is proving over and over again how important your gut bacteria is for all aspects of health · Gut health declines with: · Age · Long-term medication · Antibiotic use · Poor diet · Stress Naturopaths, like myself, have always put great importance on your gut health, we see the gut as “all disease begins in the gut” Hippocrates (the father of medicine). Some foods that will help improve your gut microbiota are: · Fermented foods – kimchi, sauerkraut · Pickles · Kombucha · Probiotic foods – kefir milk, live yoghurts · Fruits and vegetables · Fibre – brown rice, wholegrains, nuts, seeds and legumes · Garlic and onions Here’s a little 5 day challenge, should you accept it: · For the next 5 days, include the following in your diet each day o Garlic o A form of fermented food o Kefir or kombucha (can be bought in a health shop/polish shops) o Swap white foods for brown o 5 portions of fruit and vegetables This is general advice, if you have a medical condition please check with a professional before commencing any new treatments or lifestyle plans. You can follow carina at www.itsanaturalchoice.com Follow her journey on Facebook & Instagram – It’s A Natural Choice Ask to join Carina’s facebook group for lots more weekly challenges, recipes, tips and more – The Natural Health Tribe https://www.facebook.com/groups/thenaturalhealthtribe Weight management plan - Bodytype plan
€99.00
Have you tried the usual suspects when it comes to diets? Have they worked for a while but then you just go back to old habits? Did it work well for someone you know but you didn't get great results? That's because we are all different and have different needs. I have been working with Bodytypes for over 10 years now with great results. The individual approach means you get the plan that will work best for you A comprehensive healthy eating plan to help you regain control of your body. Follow the plan for:
The plan includes:
Vegan in a Nutshell
€99.00
A Vegan program, packed with great recipes, written by a Vegan Nutritional Therapist. I share what works for me and my clients and take the guess work out of it Set yourself up to succeed and start right, with support This program includes:
30 day Detox
€59.00
Are you
This 30 day Detox can help you feel like a new person by simply changing your diet for the next 30 days! Detox the natural way. This 30 day plan includes:
30 day detox A natural detox to help bring your body back into balance, plenty of recipes, juices and meal plans. No gimmicks just healthy clean eating to help your body's own detoxification system work as it is meant to, remove the toxins and have you feeling great again! Written by a Nurse, Nutritional Therapist, Naturopath and Herbalist. Immune Support Program
€59.00
Whether it's the Coronavirus or seasonal flu, the common cold or you keep acquiring infections one after the other. This program is a nutritional program tailored to support your immune system. 30 day nutrition and juice program
30 days to stronger immune health Your body has it's natural defences so help them work as well as they can Weight management - Bodytype 3 month program
€399.00
Have you tried the usual suspects when it comes to diets? Have they worked for a while but then you just go back to old habits? Did it work well for someone you know but you didn't get great results? Tired and don't feel you have time? Need something that the rest of the family will eat? That's because we are all different and have different needs. I have been working with Bodytypes for over 10 years now with great results. The individual approach means you get the plan that will work best for you A comprehensive healthy eating plan to help you regain control of your body. Follow the plan for:
The plan includes:
Once payment is made your Nutrition consultant will email you to arrange your 1-1 consultation to start off your program  My quick easy recipe for tomato & chilli jam Ingredients 1 tin of tomatoes 2 red chillies deseeded 110ml red wine vinegar 250g coconut sugar Method Mix all the ingredients together in a Nutribullet or blender Pour the mix into a saucepan. Bring to the boil then simmer for a further 30-45 mins till thickened and it coats the back of a spoon Pour into jars and leave to cool and set Now you’re good to go 💓 Weight management plan - Bodytype plan
€99.00
Have you tried the usual suspects when it comes to diets? Have they worked for a while but then you just go back to old habits? Did it work well for someone you know but you didn't get great results? That's because we are all different and have different needs. I have been working with Bodytypes for over 10 years now with great results. The individual approach means you get the plan that will work best for you A comprehensive healthy eating plan to help you regain control of your body. Follow the plan for:
The plan includes:
Vegan in a Nutshell
€99.00
A Vegan program, packed with great recipes, written by a Vegan Nutritional Therapist. I share what works for me and my clients and take the guess work out of it Set yourself up to succeed and start right, with support This program includes:
30 day Detox
€59.00
Are you
This 30 day Detox can help you feel like a new person by simply changing your diet for the next 30 days! Detox the natural way. This 30 day plan includes:
30 day detox A natural detox to help bring your body back into balance, plenty of recipes, juices and meal plans. No gimmicks just healthy clean eating to help your body's own detoxification system work as it is meant to, remove the toxins and have you feeling great again! Written by a Nurse, Nutritional Therapist, Naturopath and Herbalist. Immune Support Program
€59.00
Whether it's the Coronavirus or seasonal flu, the common cold or you keep acquiring infections one after the other. This program is a nutritional program tailored to support your immune system. 30 day nutrition and juice program
30 days to stronger immune health Your body has it's natural defences so help them work as well as they can Weight management - Bodytype 3 month program
€399.00
Have you tried the usual suspects when it comes to diets? Have they worked for a while but then you just go back to old habits? Did it work well for someone you know but you didn't get great results? Tired and don't feel you have time? Need something that the rest of the family will eat? That's because we are all different and have different needs. I have been working with Bodytypes for over 10 years now with great results. The individual approach means you get the plan that will work best for you A comprehensive healthy eating plan to help you regain control of your body. Follow the plan for:
The plan includes:
Once payment is made your Nutrition consultant will email you to arrange your 1-1 consultation to start off your program  Well we finally made it out of 2020! It was a hard year for most but hopefully things will look brighter for 2021.
Whilst we cannot control decisions made by others we can control our own, so this year let’s keep our decisions simple and manageable. Eating for health should never be extreme, or a quick fix. The best way to eat healthy is to make it normal. Good food, tasting great from local organic vendors where possible. Here’s my 5 simple tips to get you started for a healthy 2021: 1. Eat more veggies! Try introducing 3 different colours of fresh vegetables every day to your diet. 2. Drink your water! Find things you do regularly during the day and use them as a reminder to drink a glass of water. When you brush your teeth, have a glass of water, when you’re driving bring a bottle of water and take a drink while waiting at traffic lights, when you sit down to watch your favourite program drink a glass of water 3. Meatless Monday. Try at least one dinner a week plant based. Bean chilli, vegetable stew, homemade soup, vegetable lasagna. 4. Meditation. There are some great free meditations on YouTube. I often listen to a meditation to go to sleep. Done regularly it can have a very beneficial effect on stress 5. Follow the serenity prayer, it can help you let go of tension you didn’t even know you were holding: Grant me the serenity to accept the things I cannot change The courage to change the things I can And the wisdom to know the difference Wishing you all a happy and Healthy 2021 This is general advice, if you have a medical condition please check with a professional before commencing any new treatments or lifestyle plans. You can follow carina at www.itsanaturalchoice.com Follow her journey on Facebook & Instagram – It’s A Natural Choice  Mindset is huge for recovery, ironically when you feel really sick it’s hard to get yourself in a positive mindset. I decided when my oncologist told me I had stage 4 incurable cancer, I wasn’t going to take that idea seep into my mind. Instead I decided to get to work. Now most of you know that for me that includes: • Monthly and 3 monthly oncology treatments for life (they said) • Diet - I’m vegan anyway but I’ve upped my veggies, keeping it mostly fresh produce and cooking lightly or raw. • Juicing- I’m drinking 1L juice per day. Mainly veg and switching the colours constantly • CBD - I use a raw paste version • Supplements- high dose Vit C, Vit D&E, omega 3, matcha green tea and medicinal mushrooms • Mindset - I see myself healing, use meditation, reiki • Intentions- this comes in 2 form: • The intentions and prayers sent for me by so many amazing people • My intentions- at new year I sent myself the intention that this time next year I WILL be Cancer free. I wanted to let you all know it’s working. Before Christmas I had a phone consultation with one of my oncology team, they told me my tumour markers were down from 110 initially to 30. My tumours them self had reduced by over 45%. By believing I can beat this it encourages me to look for solutions rather than accept a fait accompli. So if nothing else I hope this week might encourage someone that feels no hope, that they can do this, whatever this is! You’ve got this! Wishing you all a happy and Healthy 2021 This is general advice, if you have a medical condition please check with a professional before commencing any new treatments or lifestyle plans. You can follow carina at www.itsanaturalchoice.com Follow her journey on Facebook & Instagram – It’s A Natural Choice Weight management plan - Bodytype plan
€99.00
Have you tried the usual suspects when it comes to diets? Have they worked for a while but then you just go back to old habits? Did it work well for someone you know but you didn't get great results? That's because we are all different and have different needs. I have been working with Bodytypes for over 10 years now with great results. The individual approach means you get the plan that will work best for you A comprehensive healthy eating plan to help you regain control of your body. Follow the plan for:
The plan includes:
Vegan in a Nutshell
€99.00
A Vegan program, packed with great recipes, written by a Vegan Nutritional Therapist. I share what works for me and my clients and take the guess work out of it Set yourself up to succeed and start right, with support This program includes:
30 day Detox
€59.00
Are you
This 30 day Detox can help you feel like a new person by simply changing your diet for the next 30 days! Detox the natural way. This 30 day plan includes:
30 day detox A natural detox to help bring your body back into balance, plenty of recipes, juices and meal plans. No gimmicks just healthy clean eating to help your body's own detoxification system work as it is meant to, remove the toxins and have you feeling great again! Written by a Nurse, Nutritional Therapist, Naturopath and Herbalist. Immune Support Program
€59.00
Whether it's the Coronavirus or seasonal flu, the common cold or you keep acquiring infections one after the other. This program is a nutritional program tailored to support your immune system. 30 day nutrition and juice program
30 days to stronger immune health Your body has it's natural defences so help them work as well as they can Weight management - Bodytype 3 month program
€399.00
Have you tried the usual suspects when it comes to diets? Have they worked for a while but then you just go back to old habits? Did it work well for someone you know but you didn't get great results? Tired and don't feel you have time? Need something that the rest of the family will eat? That's because we are all different and have different needs. I have been working with Bodytypes for over 10 years now with great results. The individual approach means you get the plan that will work best for you A comprehensive healthy eating plan to help you regain control of your body. Follow the plan for:
The plan includes:
Once payment is made your Nutrition consultant will email you to arrange your 1-1 consultation to start off your program |
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
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