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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Now is the perfect time to prepare your body for a healthy year ahead. Here are some of my top tips:
1. Gentle Detoxification: Cleansing from Within Hydrate your body with herbal teas, such as dandelion or nettle, known for their detoxifying properties. Add fresh lemon to warm water in the morning to stimulate digestion and support your liver. 2. Nourishing Spring Foods: Embrace Seasonal Eating Move to lighter, seasonal foods that align with the energy of spring. Include fresh fruits and vegetables, such as leafy greens, berries, and citrus fruits. High in vitamins, antioxidants, and fiber, promoting a sense of vitality. 3. Movement and Exercise: Awaken Your Body Shake off that winter stagnation and get moving. Whether it's brisk walks, yoga, or outdoor activities, moving your body helps improve circulation, boost energy levels, and enhance your overall sense of well-being. 4. Sunlight and Vitamin D: Nature's Elixir The days are getting longer, get out into the natural sunlight. Exposure to sunlight is crucial for the production of vitamin D, which supports immune function and mood regulation. 5. Herbal Support for Allergies: Be Proactive Spring can bring an increase in pollen and allergens. Include herbs like butterbur, quercetin, and stinging nettle, known for their anti-allergic properties. 6. Mindful Breathing and Stress Reduction: Inner Harmony Find your inner calm through mindful breathing and stress reduction techniques. Practices like meditation, deep breathing exercises, or spending time in nature can help alleviate stress. 7. Hydration and Skin Care: Refreshing Rituals The weather is getting warmer and we need more hydration, both internally and externally. Drink plenty of water throughout the day to keep your body hydrated. Remember, the key to preparing your body for spring lies in embracing a holistic approach. Listen to your body's cues, prioritize self-care, and embark on this journey towards a vibrant and revitalized you as you welcome the blossoming days of spring. 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 In our quest for well-being, the power of nature's herbs can play a vital role in supporting a robust immune system.
1. Echinacea (Echinacea purpurea): The Guardian Herb Widely recognized for its immune-enhancing qualities, Echinacea stimulates the production of white blood cells, helping the body fight off infections. Consider brewing a soothing cup of echinacea tea. 2. Astragalus (Astragalus membranaceus): Root of Resilience Known in traditional Chinese medicine for its adaptogenic properties, astragalus supports immune function by enhancing the body's resistance to stressors. Incorporate astragalus into soups or make a nourishing tea. 3. Garlic (Allium sativum): Nature's Antibiotic A staple in my kitchen, garlic is more than a kitchen herb. It has potent antimicrobial properties and can aid in preventing and fighting infections. Include fresh garlic in your meals or take garlic supplements. 4. Turmeric (Curcuma longa): Golden Guardian Curcumin, the active compound in turmeric, has anti-inflammatory and antioxidant effects. Turmeric can be added to a variety of dishes or enjoyed as a golden latte. 5. Ginger (Zingiber officinale): Warming Defender Spicy and warming in nature, ginger is not only soothing but also immune-boosting. Ginger's anti-inflammatory properties can help protect against infections. Incorporate fresh ginger into teas, soups, curries or smoothies. 6. Elderberry (Sambucus nigra): Berry Bliss Elderberries are rich in antioxidants and have been traditionally used to combat colds and flu. Whether you choose to use it in the form of syrup or tea. 7. Liquorice Root (Glycyrrhiza glabra): Sweet Support Liquorice root is known for its anti-viral and anti-inflammatory properties. Enjoy licorice tea or incorporate it into herbal blends. Remember, while these herbs can be valuable allies in supporting your immune system, maintaining a healthy lifestyle is crucial. Adequate sleep, a balanced diet, regular exercise, and stress management all contribute to overall well-being. 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 movies have looked at the theme of the fountain of youth, the elixir of the gods, the secret of staying young and healthy. Not just movies, it’s a whole industry from pills to creams to treatments even surgeries. So what is the one thing that is cheap and available to all of us, here in Ireland, that will help keep you looking youthful, helping your organs function properly, keeping you healthy, isn’t awful to ingest and we just don’t use enough of it?
Well it’s one word – WATER I can here you now, will you stop Carina, if it was that simple wouldn’t we know, wouldn’t we all be doing it? But it is, it is one of the most important things we can do for our bodies, it won’t cure all but it will sure help your body to cope a lot better. Why?
So the next time you want to buy the latest Elixir of youth or miracle pill, ask yourself first are you doing the basics yourself first, are you drinking enough water? A simple at home test is to monitor your urine colour.
Always start with working on getting the basics right then building on that. 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 choices we make in combining foods can have a profound impact on how efficiently our bodies absorb and utilize essential nutrients. Let's look at food synergy – the art of pairing foods that enhance each other's nutritional benefits for optimal nutrient absorption.
1. Spinach and Lemon: Iron Boost vitamin C in lemon helps convert non-heme iron from plant sources into a more absorbable form, supporting iron uptake by the body. 2. Turmeric and Black Pepper: Curcumin Activation When combined with black pepper, which contains piperine, the absorption of curcumin significantly increases. It’s amazing how much more you’ll absorb. 3. Tomatoes and Olive Oil: Lycopene Synergy Eating tomatoes with a healthy fat, such as olive oil, enhances the absorption of lycopene. 4. Greek Yogurt and Berries: Probiotic and Prebiotic Harmony The probiotics in yogurt support gut health, while the fiber in berries acts as a prebiotic, nourishing the beneficial bacteria. Win win! 5. Salmon and Broccoli: Vitamin D and Calcium Duo Vitamin D enhances the absorption of calcium, promoting bone health and overall mineral balance in the body. 6. Sweet Potatoes and Avocado: Vitamin A and Healthy Fats Pairing them with avocado, rich in healthy fats, enhances the absorption of fat-soluble vitamin A. This combination not only supports eye health but also contributes to skin and immune function. 7. Whole Grains and Legumes: Complete Protein The amino acids missing in one are present in the other, making it an excellent plant-based complete protein option. Examples include brown rice with beans or whole grain bread with hummus. 8. Eggs and Vegetables: Vitamin E Absorption The combination of eggs' healthy fats with the vegetables' fiber aids in vitamin E uptake. When we understand the synergy between various foods, we can craft meals to optimize nutrient absorption. Incorporating these complementary food pairings into your diet can contribute to a well-rounded and nourishing approach to nutritional wellness. 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 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 |
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
July 2024
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