I love a good curry, especially in the middle of winter.  Nothing like it to warm you up and keep you warm for ages.  Rather than use a packet or jar of sauce, there is nothing like making your own curry from scratch.
 
I make up curry sauces regularly and freeze them in batches to take out when I need a quick dinner, just add your vegetables, chicken, tofu etc on the night you are eating it.
 
Curry sauce recipe

• 2 Bay leaves
• 1/2 chilli, green
• 1 tsp Chilli, red
• 1/4 cup Coriander, root and leaves
• 2 tsp Coriander, ground
• 10 Garlic cloves
• 1 inch piece Ginger
• 2 Red onions
• 1 tin Coconut milk
• 1/4 tsp Cardamom, ground
• 1/4 tsp Cinnamon, ground
• 4 Cloves
• 1 tsp Garam masala
• 2 tsp Cumin, ground
• 8 Peppercorns
• 2 tsp Sea salt flakes
• 1 tsp Sugar
• 1/4 tsp Turmeric, ground
• 2 tbsp Olive oil
• 2/3 cup (150 ml) Water
• 4 Tomatoes (chopped)

 
Method

1. Heat oil in a large pan
2. Add the bay leaves, garlic, ginger, chilli and onion and sauté for 3-4 minutes (medium heat).  Reduce the heat and cook for another 10 minutes, stir to stop it sticking
3. Add the coriander, peppercorns, cloves, turmeric, cumin, coriander (ground), garam masala, chilli powder, cardamon & cinnamon.  Continue to sauté till you can smell the spices filling the room (1 min)
4. Add the tomatoes, salt & sugar.  Bring the heat back up to medium & continue cooking for 5 minutes.
5. Now add the coconut milk and water, reduce the heat again and simmer for 30 minutes
6. Remove from the heat once the sauce is a rich dark shade and the oil is pooling to the sides
7. Let cool then blend till smooth
8. Pour into freezer friendly containers in batches and freeze
9. Just sauté your fresh vegetables, chicken, tofu or whatever you want to add on the night you want to eat and add the defrosted sauce, serve with rice/quinoa.

 
 
 
You can follow carina at:
www.itsanaturalchoice.com
www.breaking-fads.com
Rest & Reset webinars - https://bit.ly/3UKdkZH
Follow her journey on Facebook & Instagram:
@itsanaturalchoice
@welovebreakingfads
Rest & Reset
 

​What if I told you that curry is full of health benefits?  Well with all those herbs and spices it is packed with health benefits
 
 
Some of the health benefits of curry are:

• Full of spices that aid your digestion
• Good for the immune system
• Warming
• Anti-inflammatory
• Aids bone health
• Reduces risk of bacterial infections
• Reduces risk of cognitive decline
• Heart healthy
• Detoxification

 
Spices used in curry:

• Turmeric – anti-inflammatory
• Cumin - digestive
• Chilies (red or green) - warming
• Ginger - digestive
• Coriander - digestive
• Fenugreek - digestive
• Mustard seeds - antioxidant
• Pepper – increase absorption of other spices
• Cinnamon – reduce insulin sensitivity
• Clove - antioxidant
• Cardamom - digestive
• Nutmeg – pain relief
• Garlic – heart & gut health
• Onion – anti-inflammatory
• Lemongrass – anti-inflammatory

 
Keep an eye out next week for my curry sauce recipe, great for batch cooking and freezing for those nights you just don’t have the time or energy to cook from scratch.
 
You can follow carina at:
www.itsanaturalchoice.com
www.breaking-fads.com
Rest & Reset webinars - https://bit.ly/3UKdkZH
Follow her journey on Facebook & Instagram:
@itsanaturalchoice
@welovebreakingfads
Rest & Reset
 

​I know the effect a healthy diet can have on my body.  I’m 2 ½ years into my stage 4 breast cancer diagnosis and I surprise everyone I meet how well I look.  This is, in  a big part, down to what fuel I am feeding my body, but any diet has to be sustainable and not feel like an obsession.  I am always looking for ways to make my healthy foods taste like they might be naughty.
 
These cookies are simply 3 ingredients:

1. Oats -lower blood sugars & cholesterol, antioxidants, promotes good gut bacteria,  skin protective (reduces itching and irritation), reduce constipation, soothing on the nerves, relaxant, packed with nutrients
2. Banana – high in potassium, magnesium, folate, antioxidants, soluble fibre, support digestive health, a good fuel source, beneficial to heart & kidney health, good post exercise fuel – N.B. too many bananas can increase constipation in some
3. Dark chocolate – high in antioxidants, helps blood flow and blood pressure, assists in lowering cholesterol, skin protective, aids brain functions, rich in a host of beneficial nutrients, boosts energy

 
So how do you make them?
Makes 16 cookies
Total time – 20 minutes
Ingredients

• 2 cups oats
• 3 bananas
• ½ cup dark chocolate - chipped

Method

1. Set oven to 180C
2. Put your Dark chocolate in a food processor and mix till broken into small pieces
3. Add the bananas to the processor and blend in for a few seconds
4. Add the oats to the processor and blend for a few more seconds till completely mixed
5. Take a golf ball sized piece of the mixture and roll into a ball, then place on a lined tray and push down to make a flatter circle.  Do this till you have used up all the mixture.  I made 16 cookies
6. Place  in the oven for 15 minutes
7. Remove from the oven and allow to cool
8. Now just enjoy

 
 
 
 
 
You can follow carina at:
www.itsanaturalchoice.com
www.breaking-fads.com
Rest & Reset webinars - https://bit.ly/3UKdkZH
Follow her journey on Facebook & Instagram:
@itsanaturalchoice
@welovebreakingfads
Rest & Reset
 

​It’s that time of year, when we all get a dose of a virus/cold/flu.  This year maybe more so than the last few, after a few winters in isolation, these bugs and viruses might be hitting us harder than before.  It’s not all doom and gloom though.  There are a number of things you can do to help support your immune system to defend yourself.
 
Physical:

• Handwashing – it seems so obvious, but keep it simple is my motto.  Wash your hands regularly with a good soap to remove germs
• Sleep – our bodies repair and recuperate whilst we sleep, so getting a good night’s sleep can help strengthen your bodies ability to fight back
• Out and about – it’s not just Vitamin D but also some good fresh air in those lungs
• Exercise – it’s not just for the outside appearance, exercise can help your detox organs and helps to improve the flow of your lymph (a crucial part of the immune system)
• Lower alcohol consumption – too much alcohol depresses your immune system

 
Diet and supplements

• Vitamin D3 – I prefer to use the oral sprays 4000iu
• Probiotics – if I’ve said it once, I’ve said it a  million times, 75% of our immune systems is in our digestive tract.  A good balance of friendly bacteria will help strengthen your immune system
• Ester-C – this is a version of vitamin C that is easily absorbable.
• Herbal teas – Ginger, turmeric, thyme, rosemary, echinacea, elderberry, hibiscus.
• Juice – freshly made vegetable and fruit juice
• Fresh produce – plenty of fruits and vegetables to boost your essential nutrients and fibre
• Mushrooms – in particular, reishi, cordyceps, lions mane, chaga, maitake and oyster.
• Reduce foods that trigger you – gluten, dairy, sugar, fried foods.  These foods can put more burden on the digestion and reduce immune function if they are your trigger foods
• Broths – bone broths, chicken broths, vegetable broths, mushroom broths.

 
 
For best results build a regular routine of including most of these things on  a regular basis, but if you are down with a winter bug, introducing what you can now can have a positive impact.
 
 
You can follow carina at:
www.itsanaturalchoice.com
www.breaking-fads.com
Rest & Reset webinars - https://bit.ly/3UKdkZH
Follow her journey on Facebook & Instagram:
@itsanaturalchoice
@welovebreakingfads
Rest & Reset
 

You’ve probably heard the saying your body is like a car, you need to put the right fuel in to get it to run optimally.  Well it’s not just about the fuel
 
What if we break it down a bit more?   Now I just want to say, if you run your car into the ground and don’t look after it, this comparison is probably not for you 😉
 
So how is our body like a car?

Engine
Mitochondria –  the energy powerhouses - generate most of the energy need by our cells

Fuel
Diet – diet is vital as our body’s fuel.  It’s not just about calories & energy, but nutrients that every cell in our body need
Gut foundation – good bacteria & awareness of foods that cause inflammation in our digestion

Oxygen
Lungs
Heart
Circulation 
All 3 carry oxygen around the body to oxygenate our cells

Accelerator/brakes
Thyroid –controls our temperature, produce hormones, regulate your metabolism (how your body uses energy)

Gear box
Adrenals –involved in our stress response, fight or flight, hormones involved in the regulation of metabolism, immune system, blood pressure

Service & Repair
Sleep – Our body starts to repair while we are asleep.  This is the time when we shut down most of our other functions so the body can concentrate it’s energy on  running repairs where needed.

Tool kit
Methylation Cycle – A series of chemical reaction in the body, it’s main purpose is to regulate:
Genetic repair & expression
Generate ATP (energy)
Heavy metal detoxification
Hormone balance
Nervous, cardiovascular & immune activity
Helps us to function physically and mentally

Cleaning oil
Antioxidants – found in a variety of foods, protect your cells against free radicals.
Play a protective role in:
Heart disease, Cancer & many other disease’s

Catalytic convertor
Detox – this assists the body to focus on cleaning out the toxins.  

The Driver
Our brain in a fit state
Some nutrients that support optimal brain health are:
Omega 3
Probiotics
Vitamins A, B6, C, D3, E
Zinc

 
Like a car the most basic thing you can do to make sure it runs smoothly is put in the right fuel.  Your diet is the foundation of a healthy body, keep it clean, keep it simple, keep it natural.
 
 
 
You can follow carina at:
www.itsanaturalchoice.com
www.breaking-fads.com
Rest & Reset webinars - https://bit.ly/3UKdkZH
Follow her journey on Facebook & Instagram:
@itsanaturalchoice
@welovebreakingfads
Rest & Reset
 

​This is the time of the year most New Years Resolutions go out the window, but remember, you made the change for a reason, maybe you’re just making it harder than it needs to be.
 
If your diet was the resolution you made here are 10 tips to help you simplify your life so you can keep the change going
 

1. What you buy is what you eat!  Buy mainly wholefoods, foods that do not have a ingredients label.  I love shops like The Habit Store here in Castlebar for my Grains, nuts and spices
2. Batch cook – if cooking and preparing food every evening is feeling like too much, then batch cook your favourites and freeze portions to reheat in the oven when you need a night off
3. Make the old favourites – I am always adding recipes to my Pinterest page,  healthy fakeaways, adapting recipes to be more healthy.  You can make a shepherd’s pie more healthy by adding more vegetables, lentils, topping with sweet potato and it still feels like your comfort food
4. Educate yourself –your diet is not just about how you look or loosing weight, but it plays an integral role in your health, energy, sleep, brain function.  Make it important.
5. Get inspired – try out some recipes, I love Darina Allen for no nonsense cooking that works (maybe reduce the butter and cream though).

Websites like BBC good food, Taste, Pinterest.  
Social media – Instagram, tiktok, facebook 
Recipe swap with friends and family.

1. Plan – Failing to plan is planning to fail, just saying!
2. Drink your H2O – Don’t confuse thirst with hunger
3. Experiment – keep things interesting, knowing you are not going to love everything
4. Fill the fridge – pack your fridge with healthy and tasty options.  Don’t fill it with foods you won’t eat. 
5. Have fun – if you make it too strict, you’ll set yourself up to fail.  Remember its’ what you do on a regular basis that will have any effect (good or bad).

 
 
You can follow carina at:
www.itsanaturalchoice.com
www.breaking-fads.com
Rest & Reset webinars - https://bit.ly/3UKdkZH
Follow her journey on Facebook & Instagram:
@itsanaturalchoice
@welovebreakingfads
Rest & Reset
 

​After talking about supporting the immune system last week, I wanted to share a favourite recipe of mine that includes so many immune boosting ingredients.  This recipe is for a soup but you can easily convert it into a stew by increasing the chunky elements.
 
Immune boosting minestrone soup
Serves 6
Prep time:  10 mins
Total time: 40 mins
Ingredients

• 1 tsp Grated fresh ginger
• 1 tsp Turmeric
• 3 cloves of Garlic, minced
• 3 Tbsp rapeseed oil
• 1 cup chopped leek
• 1 cup chopped carrots
• 3 cups vegetable broth
• 3 cups water
• 1 tsp sea salt
• 1 cup small pasta pieces
• 1 medium courgette, halved and thinly sliced
• 1 tin cannellini beans
• 3 cups baby spinach
• 1 cup frozen peas
• ½ tsp pepper

 
 
Method

1. Heat the oil in a large pot over medium-high heat. 
2. Add the Ginger, turmeric and garlic to the pan and heat through for 2 minutes
3. Add leek and carrots; cook, stirring occasionally, until softened, 5 to 6 minutes. 
4. Add broth, water and salt; cover and bring to a boil over high heat. 
5. Add pasta and reduce heat to medium-high; cook uncovered, stirring often, for 5 minutes. 
6. Add the courgette; cook, stirring occasionally, until the pasta is al dente, about 5 minutes. 
7. Stir in beans, spinach, peas and pepper. 
8. Cook, stirring occasionally, until the kale is wilted, about 2 minutes. 
9. Ladle the soup evenly into 6 bowls

 
An added option is to top with some fresh baked croutons, you can also add some chicken/fish/tofu/egg etc.  Optional vegetable swaps are: Broccoli/peppers/beetroot/butternut squash
 
Enjoy and wishing you all a healthy 2023!
 
 
 
 
 
You can follow carina at:
www.itsanaturalchoice.com
www.breaking-fads.com 
Rest & Reset webinars - https://bit.ly/3UKdkZH
Follow her journey on Facebook & Instagram:
@itsanaturalchoice
@welovebreakingfads
Rest & Reset
 

We all make our New Years resolutions and statistics say that most of us will have abandoned them before we reach February.  Maybe we are choosing the wrong resolutions, choosing what we think we should, what society or social media says we should, but really our hearts are not in it.  Whether the change is too big, too mundane, too cliche or we just don’t have the heart for it.
 
So why not try a different approach this year? Choose 5 do-able things that done on a regular basis will really change how you feel and the direction you are heading in.  
 
5 Daily Changes:

1. Eat breakfast – even if it’s small or more like Brunch, do not skip through till late in the day.
2. KISS – Keep It Simple Sweetie – whatever the job/task/chore you are performing, ask yourself if there is a simpler way to achieve the goal
3. Switch off – Turn off the social media by 7pm.  Disconnect from the internet and reconnect with those around you
4. Meditate – start or end your day with a 10 minute meditation, either to energise you for the day or to release the tension from the day
5. Aim for Balance and not perfection – write down 1 thing you would like to achieve.

 
Once you have managed to do these 5 things regularly, you will see a change in mood, energy, outlook and priorities.  When these things are just habit and naturally part of your day, then start thinking about other changes you want to make.  The secret to long term change is to make it do-able, not to make it so hard on yourself that it’s unachievable.
 
I hope 2023 is a good one for you and yours.
 
You can follow carina at:
www.itsanaturalchoice.com
www.breaking-fads.com
Rest & Reset webinars - https://bit.ly/3UKdkZH
Follow her journey on Facebook & Instagram:
@itsanaturalchoice
@welovebreakingfads
Rest & Reset