​In my practice I noticed a higher than normal number of clients either taking medication for Hypothyroidism or showing signs of it.  I always found it unusual that there were so many people suffering from conditions on an island that seaweed and fish in the diet should be reducing the risk of.  Is this a sign we really have moved away from our ancestral diets in favour of convenience and what is the cost of that choice?
 
There are 3 main types of Thyroid issues we see:

1. Hypothyroidism
2. Hyperthyroidism
3. Thyroid cancer

 
Here are some of the reasons someone might develop a thyroid issue:

• Iodine deficiency – found in seaweed in abundance
• Autoimmune issues – this is when your body’s immune system attacks your thyroid, leading to either Graves disease or Hashimoto’s
• Inflammation – often caused by a virus or bacteria, but more and more our diets are becoming pro-inflammatory
• Nodules – non cancerous lumps
• Cancerous tumours
• Some medical treatments - including radiation therapy, thyroid surgery, and certain medications
• Genetics – some people are just genetically predisposed

 
If you think you might be showing signs of a thyroid issues, then go to your G.P. and ask for them to test your thyroid.  The blood test you will be looking for are:

• TSH – I would consider a reading of 2.5 or higher combined with other symptoms as warranting further tests to see if you do in fact have an underactive thyroid. 
• Other tests we consider are T3 and T4 levels, thyroid antibodies, reverse T3, urinary spot iodine test, basal body temperature and Thyroflex testing

 
You can do the Basal body temperature test at home with a thermometer:

• take your temperature each morning before you get out of bed, same time each day.
• Make sure you have had at least 3 hours of uninterrupted sleep 
• Always use the same thermometer (leave by bed)
• Track your temperature readings
• Alcohol the night before will affect the result
• Stress can affect the result
• Disregard if you are sick (fever/chills)
• An average temperature lower than 97.8°F (oral) or 97.3°F (armpit) for three (preferably ten) consecutive days suggests possible hypothyroidism

 
 
 
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As the weather gets warmer, things start to come out of hibernation and show their heads.  One animal that can be a nuisance in spring and summer are ants.
 
So, I got thinking, what are good natural Ant antidotes?
 
Here are my top 5:

1. Peppermint/eucalyptus/tea tree oils – these oils are natural insect repellents and will work on other insects you want to keep out of your home.   Mix 10-20 drops of Essential oil with 2 cups of water.  Pour them into a  clean spray bottle.   Spray the mixture around the skirting boards, door frames and windows in your home, anywhere a bug might gain access.  Allow the mix to dry and repeat if needed.
2. Vinegar: Mix equal parts of vinegar and water and spray it on the areas where you see ants.
3. Cinnamon: Sprinkle cinnamon around the areas where you see ants. They do not like the smell of cinnamon.
4. Lemon juice: Spray lemon juice around the areas where you see ants. The acidic nature of lemon juice repels ants, just be careful on any surface that the acidic nature of lemon would not be safe.
5. Black/red pepper – Sprinkle the pepper around the areas you see the ants, like the cinnamon, ants don’t like the smell

I always prefer to deter bugs than kill them, they play an important part in our eco system, much like bees, but we don’t want them in the house crawling all over everything either.
 
 
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​I often add lentils to my food, normally as replacement for mince, as a great way to up my fibre intake.  But what are the benefits of eating lentils?
 
Lentils are a type of legume that are rich in nutrients and are considered to be one of the healthiest foods available, so I wanted to share five benefits of incorporating lentils into your diet:

1. High in fibre: Lentils are an excellent source of fibre, which is essential for good digestive health. One cup of cooked lentils contains approximately 15 grams of fibre, which is more than half of the recommended daily intake. Fibre helps to regulate bowel movements and can also lower cholesterol levels.
2. Rich in protein: Lentils are a great source of protein, especially for vegetarians and vegans who can have limited options. One cup of cooked lentils contains approximately 18 grams of protein. Protein is essential for building and repairing tissues in the body and also helps to keep you feeling full for longer periods of time.
3. Lowers the risk of heart disease: Lentils are rich in folate, which is a B-vitamin that plays an important role in heart health. Folate can lower levels of homocysteine, which is an amino acid that has been linked to an increased risk of heart disease. Lentils are also low in saturated fat and high in fibre, which can help to reduce cholesterol levels.
4. Helps with weight loss: Lentils are low in calories and high in fibre, which can help with weight loss. The fibre in lentils helps to keep you feeling full for longer periods of time, which can reduce your overall calorie intake. Lentils are also a good source of complex carbohydrates, which provide energy without causing a rapid spike in blood sugar levels.
5. Boosts energy levels: Lentils are a good source of iron, which is essential for producing energy in the body. Iron helps to transport oxygen to the cells and tissues, which can help to reduce fatigue and increase energy levels. Lentils are also a good source of other nutrients, such as magnesium and potassium, which can help to support overall health and energy levels.

So, when you think about it, introducing lentils into your diet can provide so many health benefits, including improved digestive health, increased protein intake, lower risk of heart disease, weight loss support, and increased energy levels.
 
 
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We are wired for sweet, so how can we get that sweet taste without being heavy on the processed sugar? When we became aware of the health issues caused by excess sugar we threw fruit into that equation, when really we need our fruit, it’s full of fibre, nutrients and pre-biotics.  We kind of threw the baby out with the bath water.
 
In general, you want around 7 portions of vegetables and 3 portions of fruit a day. 
 
So here’s my recipe to get that sweet flavour while still packing in the goodness.
Ingredients:

• 2 1/2 cups whole wheat flour/oat flour
• 1 tsp baking soda
• 1 tsp baking powder
• 1 tsp ground cinnamon
• 1/2 tsp sea salt
• 2 ripe bananas, mashed
• 1/2 cup honey/syrup (maple/golden/rice)
• 1/4 cup unsweetened applesauce (stewed apple)
• 1/4 cup coconut oil, melted
• 2 eggs/ 1 more banana mashed
• 1 tsp vanilla extract
• 1 cup unsweetened almond/oat/coconut milk
• 1 cup blueberries/strawberries/blackberries

Method:

1. Preheat oven to 190C and line a muffin tin with paper liners.
2. In a large bowl, whisk together flour, baking soda, baking powder, cinnamon, and salt.
3. In a separate bowl, mix together mashed bananas, honey, applesauce, melted coconut oil, eggs, and vanilla extract.
4. Add wet ingredients to dry ingredients and mix until just combined.
5. Stir in milk until batter is smooth.
6. Fold in blueberries.
7. Pour batter into muffin cups, filling each about 2/3 full.
8. Bake for 20-25 minutes, or until a toothpick inserted in the centre comes out clean.
9. Allow muffins to cool before serving. Enjoy your healthy muffins!

N.B. You can add nuts and seeds to this recipe but remember to add a little more liquid if you do.
 
 
 
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This has always been a popular dish in our house, with rarely any leftovers in sight.  The great thing with this dish is it’s quick, easy and you can add as much or as little as you like, plus it’s a hit with the big kids as well as the little ones.  I normally make this myself with whatever vegetables we have in the fridge, chopped up small and added into the sauce.

Ingredients:

• 500g spaghetti
• 500g minced beef/chicken/turkey/quorn/lentils
• 1 onion, diced
• 2 garlic cloves, crushed
• 1 tin chopped tomatoes
• 2 Tbsp tomato puree
• 1 tsp dried oregano
• 1 tsp dried basil
• Salt and pepper to taste
• Grated Parmesan cheese to serve

Method:

1. Cook spaghetti according to package instructions.  I normally boil the water, add a good dash of salt to the water, add the spaghetti to the boiling water and lower the heat to a simmer.  Stir the pasta until it falls below the water.  I normally take 2 minutes off the suggested time on the packet.  It should be cooked but firm.  Keep the pasta water to add to the sauce if it’s too thick.
2. In a large, heavy based, frying pan, cook minced beef over medium heat until browned.
3. Add chopped onion and garlic, and cook until onion is soft.
4. Add chopped tomatoes, tomato puree, oregano, basil, salt, and pepper.
5. Simmer for 20-30 minutes until the sauce has thickened.
6. Serve the spaghetti with the meat sauce on top, and sprinkle with grated Parmesan cheese. Enjoy!

This can be replicated for meatballs or just add vegetables of your choice to the sauce., just follow the basic recipe and add the flavours you want.
 
 
 
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There are certain nutrients we talk about more than others, Vitamin D is one of those.  Most of us know it can help your bones (we’ve seen the yoghurt adverts) and that you get Vitamin D from the sun, but if you think about it what else do you know about this vital nutrient?
 
Here are 15 signs you might be lacking in Vitamin D:

1. Tired – who isn’t, right!  This is more a level of fatigue, more tired than you should be
2. Poor sleep 
3. Poor appetite
4. Poor immunity – recurring infections 
5. Aches in the bones
6. Muscle weakness
7. Feeling low
8. Hair loss/thinning
9. Pale skin
10. Weight gain
11. Dizziness
12. Wounds healing slowly
13. High blood pressure
14. Increased sweating 

 
If you think you might be lacking Vitamin D your GP or Naturopath can send off a simple blood test to determine if you are.
 
What can you do if you are low in Vitamin D?
Supplement:

• Vitamin D3 would be my choice in a sublingual spray (Vitamin D3 is more effective at raising Vitamin D levels in the body, compared to Vitamin D2)
• Vitamin D is available in tablet, capsules and sprays

 
Food:

• Fatty fish – salmon, tuna, mackerel, sardines
• Beef/fish liver
• Cheese
• Egg yolks

 
Nature

• 10-15 minutes in the sun a day should replenish your vitamin D
• Absorbed through the skin so need skin exposure to get Vitamin D

(I don’t’ recommend fortified drinks or cereals as the Vitamin D added isn’t normally a natural form and not as easily absorbed)
 
Remember, always check with your health care practitioner if you have any underlying conditions or are on any mediations.
 
 
 
 
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Last year I went to a one pot cooking course at Ballymaloe cookery school.  This is my interpretation on tone of my favourite dishes of the day.  A Giant couscous salad, filled with veggies, fruits and spice, packed with flavour and goodness.
 
Serves 4-6 portions
Ingredients

• 1 cup Giant couscous (250g)
• 3-4 cups stock (750ml – 1L)
• ½ cup orange juice (125ml)
• ½ large cucumber -diced and deseeded
• 1 large red onion – peeled and diced
• 1 cup dried cranberries (250g)
• 1 pomegranate – seeds
• ½ cup plain cashews – roasted & chopped
• 1 pot fresh coriander - leaves and stalks chopped
• 1 tsp cinnamon

 
Method

1. Place the dry couscous in a dry frying pan/skillet and dry roast over a high heat for 2 minutes, tossing the couscous to avoid burning..  Repeat this method with the cashews
2. Add the couscous to the stock in a heavy based saucepan.  Bring to the boil and then simmer for 8 minutes or till the water is fully absorbed.  Taste it, if it’s still chewy cook for a further 1-2 minutes.  Leave to one side to cool
3. In the meantime, soak the cranberries in the orange juice for 20 minutes.
4. Once soaked, mix the cucumber, onion, pomegranate seeds, cranberries, coriander and juice together.
5. Add the mix to the cooked couscous and add the cinnamon.  
6. Mix thoroughly and enjoy

 
I love this salad:

• On its own
• With a hot pitta
• As a side dish 
• As part of a Buddha bowl
• In a wrap

 
N.B.
Giant couscous is also known as pearl couscous, p'titim, and Israeli couscous.  It was first invented in Israel in the 50’s to replace rice at the time that was in a shortage.  Couscous is made from wheat, traditionally semolina.
 
 
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I recently hosted a Webinar for Rest & Reset call The Modern Art Of Convalescence.  It’s a subject very close to my heart as I am choosing to convalesce at this point in my life.  It may be Cancer that made me re-evaluate my need to convalesce but really I should have chosen to do it a long time before now.  We all get caught up in life, me included, but we do need to leave space in our lives for recovery or something will inevitably bit us in our behinds.
 
What happens when we don't take time for recovery

1. Burnout
2. Decreased productivity
3. Impaired cognitive function
4. Weakened immune system
5. Heightened levels of stress and anxiety. 

It is important to prioritise rest and recovery to maintain overall health and well-being.
5 stages of recovery

1. Pre-contemplation
2. Contemplation
3. Preparation
4. Action
5. Maintenance. 

These stages are commonly used in addiction recovery, but can also be applied to other areas of recovery (cancer, chronic/acute health issues, stress, burnout, Long Covid, childbirth, grief and more).
10 reasons for recovery

1. Improved physical health and well-being 
2. Better mental health and emotional stability 
3. Increased energy and vitality 
4. Improved relationships with loved ones 
5. Better job performance and career opportunities 
6. More financial stability 
7. Increased self-esteem and confidence 
8. Greater sense of purpose and meaning in life 
9. Ability to enjoy hobbies and activities 
10. Overall improvement in quality of life

So you do need to put in a bit of work if you want any of the above 10 things but the good news is regular small changes can make big differences.
5 ways to convalesce

1. Get plenty of rest and sleep
2. Eat a healthy and balanced diet
3. Stay hydrated by drinking plenty of water
4. Take medications/supplements/herbs as prescribed
5. Follow your healthcare provider's instructions for recovery (physio/rest/diet/therapy/time in nature…)

If you would like to download the webinar on The Modern Art of Convalescence, just click on the link below
 
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Burnout and stress are related but distinct conditions. 
 
Stress is a natural response to a challenging situation, while burnout is a state of emotional, mental, and physical exhaustion caused by prolonged stress. 
 
Burnout can result in a loss of enthusiasm for work, decreased motivation, and feelings of cynicism or detachment. It's important to address both stress and burnout to maintain a healthy work-life balance.
 
The top 5 causes of burnout are:

1. Work overload and stress
2. Lack of control over work/personal life
3. Insufficient rewards and recognition
4. Poor workplace community and relationships
5. Values mismatch with the job or organization

 
The top 5 causes of stress are typically cited as: 

1. Work-related pressure
2. Financial concerns
3. Family issues
4. Health problems
5. Major life changes.

 
10 solutions to burnout

1. Prioritize self-care and make time for activities that bring you joy and relaxation.
2. Set boundaries and learn to say no to tasks or commitments that are not essential or manageable.
3. Seek support from friends, family, or a mental health professional.
4. Practice mindfulness and stress-reducing techniques such as meditation, breathwork or yoga.
5. Take breaks throughout the day and disconnect from work when not on the clock.
6. Find meaning and purpose in your work/life by reflecting on your values and goals.
7. Create a supportive work/home environment by communicating openly with those around you.
8. Learn new skills or pursue hobbies outside of work to foster personal growth and development.
9. Get enough sleep, exercise regularly, and maintain a healthy diet.
10. Consider taking a sabbatical or extended break from work to recharge and reset.

 
 
Burnout and Stress are all too common in our society.  If any of the above sounds familiar to you or a loved one please check out the Rest & Reset webinars below.  There are solutions that we can introduce simply into daily life.

This months Webinar is all about Convalescence/Recovery, Burnout & Stress.  Click on link below to join
 
 
 
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Growing up I remember that my nan and my mum always had a love of sharing great food with us, an expression of love.
 
Certain things my nan made remind me of her to this day.  Her amazing vegetable soup, fantastic pancakes and her boxty reminds me of St Patricks day.
 
I wasn’t cute enough to get the recipe from her while she was alive but I’ll try to get as close as I can.  They were thick and fluffy and full of potatoey goodness.
 
I know she used mashed potato and grated potato in her recipe so that’s where I started
 
My Boxty Recipe
Makes – 8 - 10
Total Time – 30 minutes 
 
Ingredients
2 cups leftover mashed potatoes
2 cups grated raw potato (peeled)
3 cups plain/cream flour
2 tsp baking soda
2 tsp salt
2 cups buttermilk/kefir milk/whole milk + 1tsp vinegar
½ cup chopped scallions (optional)
2 Tbsp rapeseed 
 
Method

1. Make your mix first.  Start by wringing out the potato water by placing the grated potato into a clean tea towel and wring the water out.  Discard the potato water
2. Mix all the other ingredients together in a bowl including the grated potato with the exception of the buttermilk.  Add the scallion at this point if you want to.
3. Add the buttermilk and bring everything together to resemble a dough.
4. Heat the oil in a large, heavy bottomed frying pan/skillet, on a  medium heat.
5. Take a palm sized piece of the boxty dough and pat into a round shape then add to the pan.  Repeat till you have no space for more (approx. 4-5 boxty per round)
6. Fry on one side till golden brown, then flip and repeat on the other side (approx. 5 mins each side)
7. Either serve hot or place in a warm oven if cooking a large batch to keep them warm.

 
Happy St Patricks day and I hope you enjoy the Boxty and a Very Happy Mothers Day to all those women we love and learn from
 
 
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