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

• 6 medium sized beetroot (peeled)
• 1 ½ cups balsamic vinegar
• 1 ½ cups of pitted dates
• 2 tsp garlic powder
• 1 ½ tsp salt
• 1 tsp pepper
• 1 inch finely chopped fresh ginger

 
Method

• Turn oven on to 180C
• Wrap each beetroot in tinfoil individually and place in the preheated oven.  Bake for 1 hour or until soft in the centre – test by poking with a knife
• Once cooked, chop into smaller chunks and add everything to a blender.  Blend till smooth.
• Pour into jars.

 
 
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