​ 
This time of year a bowl of Chilli is so warming and just good for the body and soul.  This week I’m going to share with you my favourite Vegan Chilli.  Now don’t panic, you can add mince meat if you prefer, but many love this Chilli as it is.  It’s a great way to reduce your meat intake and increase your plant based meals.
 
8 servings:

• 2 cups cooked freekeh (or quinoa)
• 1 jar passata
• 2 tomatoes

• 1L vegetable stock
• 1 can (15oz) dark red kidney beans
• 1 can (15oz) black beans

• 2 cup frozen corn

• 1 cup red onion (chopped)

• 1 Bell pepper (chopped)
• 2 garlic cloves
(chopped)
• 1 cup coriander (chopped)

• 1 tbsp coconut oil


Seasonings:

• 1 tbsp smoked paprika

• 1 tsp coriander

• 1 tsp chipotle chili pepper

• 1 tsp cumin

 
Directions

1. Cook freekeh according to the directionson the box, but use 500ml vegetable broth and half water (500ml) to add extra flavor.
2. Chop up your vegetables (coriander, red onion, tomatoes, bell pepper, garlic) and set aside.
3. Set a nonstick skillet on medium-high heat and spray with coconut oil. Toss in red onions and garlic. Sauté until the red onions become brown and translucent.
4. Add tomato sauce, cooked freekeh, 1 cup vegetable stock, bell pepper, tomatoes, and the seasonin spices (paprika, coriander, chipotle chili pepper, cumin).
5. Stir well with a spatula.
6. Add beans, corn, coriander, and 1 cup vegetable stock.
7. Reduce the heat and cook on medium heat for 8-10 minutes.

 
If you like cook or just want to get more confident aobut healthy cooking, keep an eye on my Facebook page for any upcoming workshops.
 
In order to achieve Health Care you must perform Self Care!
 
 
To find out more, you can contact Carina at
T -(087) 0978880,
E -  [email protected]
W - www.itsanaturalchoice.com,
A - Lisnolan, Manulla, Castlebar, Co Mayo, F23 C922

​Recently there was a report in the British Journal of Nutrition proving that organic is Better. 
 
This is often a question I get asked.  “Is organic better?”  My answer is always simple.
 
Organic is always better for your health, but why?

• Higher in nutrients
• Higher in Omega-3s and antioxidants
• Easier to digest
• Low levels of toxins in comparison to their counter part
• Nearly always better flavor

 
The recent findings in the report in the British Journal of Nutrition showed a distinct improvement in specifically Omega-3s – organic meats and dairy 50% higher in Omega-3.  Organic carrots, broccoli, apples and blueberries significantly higher in antioxidants.
 
The truth is, it’s not just about the taste, the main benefit is to your health.  More and more of our foods are lacking in good nutrition so get good quality where you can.
 
I love to see Organic farmers like Glasrai in Castlebar on Fridays and in Westport on Saturdays.  They offer an affordable good quality Organic Produce, and you are supporting a local family.
 
We spend so much on buying the latest thing touted to improve our health, when the real honest truth is it all starts with your knife and fork. 
 
Bring it back to basics:

• Good quality food
• High in nutrition
• Buy organic where possible
• From a farm not a factory
• Plenty of colour and variety
• Can recognize the ingredients by looking at it
• More foods with less labels

 
 
So the next time someone tries to tell you that Organic is just a fad or pretentious, remember it’s what your parents/grandparents/great grandparents all ate, it was just called food back then, and they didn’t do too bad, they definitely didn’t have the same numbers of chronic illnesses we see today.
 
 
 
To find out more, you can contact Carina at
T -(087) 0978880,
E -  [email protected]
W - www.itsanaturalchoice.com,
A - Lisnolan, Manulla, Castlebar, Co Mayo, F23 C922
 

Hair loss is not just a matter for men.  Many women I see in clinic have some form of hair loss/hair thinning.
 
There are a few key root causes:

• Menopause – the change of hormones can cause a loss of hair - Hormone issues are also linked to male pattern baldness.
• Blood flow – this is very common, a poor blood flow to the scalp means that the hair follicles don’t receive the nutrients they need.
• Stress – this kind of goes back to blood flow and nutrients issues
• Muscle tension – muscle tightness from tight shoulders and neck can impede the blood flow.

So you can see it’s important to work out why you are loosing your hair.  That’s why there is not one fixes all solution. 
 
How many products have you tried, all of which are touted as the miracle cure, the best and latest thing, only to find it didn’t do what it said on the tin?  But it worked amazing for your friend!  That’s because the reason you were both loosing your hair was different.
 
The best way to deal with any issue is to ask an expert, unless you are the expert, get their advice and find the quickest, most direct solution.  It’s quicker and cheaper in the long run.  As an Herbalist I can Blend an herbal formula to suit your needs, to really target the root causes.  One of my favourite herbs for hair loss is Polygonum Multiflorum also known as Fu Sho Wu/He Sho Wu.    Clients report back an improvement within weeks, less hair falling out, hair feeling stronger.  The results are more visible after a month when new hair begins to regrow.
 
Here a few quick tips you can try at home:

• Go to bed wearing a towel turban – this helps keep the scalp warm and promotes blood flow to the scalp
• Have a head massage
• Eat plenty of colour and keep the diet clean
• Increase red foods – beetroot, radishes, red grapes, etc.
• Use kitchen herbs that help the blood flow – cayenne, rosemary, sage.

 
To find out more, you can contact Carina at
T -(087) 0978880,
E -  [email protected]
W - www.itsanaturalchoice.com,
A - Lisnolan, Manulla, Castlebar, Co Mayo, F23 C922

Recently there was a report in the British Journal of Nutrition proving that organic is Better. 
 
This is often a question I get asked.  “Is organic better?”  My answer is always simple.
 
Organic is always better for your health!   
​But why?

• Higher in nutrients
• Higher in Omega-3s and antioxidants
• Easier to digest
• Low levels of toxins in comparison to their counter part
• Nearly always better flavour

 
The recent findings in the report in the British Journal of Nutrition showed a distinct improvement in specifically Omega-3s – organic meats and dairy 50% higher in Omega-3.  Organic carrots, broccoli, apples and blueberries significantly higher in antioxidants.
 
The truth is, it’s not just about the taste, the main benefit is to your health.  More and more of our foods are lacking in good nutrition so get good quality where you can.
 
I love to see Organic farmers like Glasrai in Castlebar on Fridays and in Westport on Saturdays.  They offer an affordable good quality Organic Produce, and you are supporting a local family.
 
We spend so much on buying the latest thing touted to improve our health, when the real honest truth is it all starts with your knife and fork. 
 
Bring it back to basics:

• Good quality food
• High in nutrition
• Buy organic where possible
• From a farm not a factory
• Plenty of colour and variety
• Can recognize the ingredients by looking at it
• More foods with less labels

 
 
So the next time someone tries to tell you that Organic is just a fad or pretentious, remember it’s what your parents/grandparents/great grandparents all ate, it was just called food back then, and they didn’t do too bad, they definitely didn’t have the same numbers of chronic illnesses we see today.
 
 
 
To find out more, you can contact Carina at
T -(087) 0978880,
E -  [email protected]
W - www.itsanaturalchoice.com,
A - Lisnolan, Manulla, Castlebar, Co Mayo, F23 C922