​We are at the halfway point of 2024 so I thought I would look at some of this year’s food trends.
 

• Functional Foods with Purpose:

   Functional foods that offer specific health benefits beyond basic nutrition. Ingredients like adaptogens, prebiotics, and collagen are gaining fame for their potential to support stress resilience, gut health, and skin vitality, respectively. 
 

• Plant-Based Diversity:

   This year plant based raised it’s game.  The emphasis went more to diversifying the range of plants included. A varied plant-based diet ensures a broad spectrum of nutrients, supporting overall health and vitality.
 

• Mindful Eating Technologies:

   Apps and devices designed to encourage mindful eating, personalized nutrition plans empower individuals to make informed choices. This is something I wholeheartedly encourage, my own approach with Breaking Fads is a personalised approach.
 

• Sustainable and Regenerative Practices:

   We are increasingly aware of the impact of their food choices on the environment, acknowledging the interconnectedness of personal health and the health of the planet.
 

• Innovations in Gut Health:

   The understanding of the gut-brain connection continues to deepen, and with it, the focus on gut health. Foods rich in prebiotics, probiotics, and fermented options have gained popularity for their potential to support digestive well-being and overall health. 
 

• Transparent Labelling and Clean Eating:

   We are increasingly seeking transparency in food labeling, with a preference for clean and minimally processed options. 
 
 
As a nutritional therapist, my focus remains rooted in empowering individuals to make informed and sustainable choices that support their unique health needs. I believe we are more inquisitive about what we are putting in our bodies and where it is coming from.  One of the positives of the internet is we are more informed than we have ever been, a downside is that it can be a little overwhelming.  I will try to continue to help you pick through the information out there and make the healthier choices.
 
 
 
 
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​As promised here are my top 6 natural solutions for helping to lower high cortisol.  
 
Natural Strategies to Lower Cortisol:
 

1. Mindfulness and Relaxation Techniques: Practices such as meditation, deep breathing exercises, yoga, and progressive muscle relaxation can help reduce cortisol levels and promote a sense of calm and well-being.  Try to add one of these into your morning or evening routine daily. 
2. Regular Exercise: Engaging in regular physical activity, such as walking, jogging, or yoga, can help lower cortisol levels and improve mood and energy levels.  No high intensity exercise, this can add to your cortisol issues.
3. Balanced Nutrition: Consuming a balanced diet rich in whole foods, including plenty of fruits, vegetables, lean proteins, and healthy fats, can help support adrenal health and regulate cortisol levels.
4. Herbal Adaptogens: Adaptogenic herbs like Ashwagandha, Rhodiola, and Holy basil have been shown to help the body adapt to stress and normalize cortisol levels.  Check with your herbalist before commencing any herbal routine, not suitable for everyone.
5. Adequate Sleep: Prioritize getting sufficient and restful sleep each night, aiming for 7-9 hours for most adults. Establishing a consistent sleep schedule and creating a relaxing bedtime routine can support healthy cortisol rhythms.  Bed before 10 will improve your Zen.
6. Stress Management: Identify sources of stress in your life and develop strategies to manage them effectively. This may include setting boundaries, practicing time management, seeking social support, and engaging in hobbies and activities you enjoy.

 
By recognizing the signs of high cortisol and implementing natural approaches to lower it, you can reclaim control over your health and cultivate resilience in the face of life's stressors. Prioritize self-care, nourish your body and mind, and embrace a holistic approach to well-being for lasting vitality and balance.
 
 
 
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​In the fast-paced rhythm of modern life, stress has become a constant companion for many, exerting a profound impact on our health and well-being. 
At the centre of our body's stress response lies cortisol, often referred to as the "stress hormone." While cortisol serves a vital role in regulating our response to stress, chronically elevated levels can wreak havoc on our health. 
Recognizing the signs of high cortisol and implementing natural strategies to lower it is crucial for restoring balance and vitality.
 
Signs of High Cortisol:
 

1. Weight Gain: Elevated cortisol levels can lead to increased abdominal fat deposition, even in individuals with normal body weight. This is often referred to as "stress belly" or "cortisol belly."
2. Sleep Disturbances: Cortisol plays a role in regulating our sleep-wake cycle. High cortisol levels, particularly in the evening, can disrupt sleep patterns, leading to insomnia or poor-quality sleep.
3. Fatigue: While cortisol is known for its role in the body's fight-or-flight response, chronically elevated levels can deplete energy reserves, resulting in fatigue and lethargy.
4. Anxiety and Irritability: Excess cortisol can exacerbate feelings of anxiety, irritability, and mood swings, contributing to heightened stress levels and emotional instability.
5. Digestive Issues: Cortisol can impact digestion by increasing stomach acid secretion and altering gut motility, leading to symptoms such as indigestion, bloating, and irritable bowel syndrome (IBS).
6. Immune Suppression: Prolonged exposure to high cortisol levels can suppress the immune system, making individuals more susceptible to infections and illnesses.  Always picking up that cold/bug that is going around, taking longer for cuts to heal.

 
If this sounds like I have been describing you, it is worth thinking about cortisol.  Follow me next week for some practical, natural solutions to help lower your cortisol and start you back on that road to feeling better.
 
 
 
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​Poke bowls are gaining popularity.  Traditionally from Hawaii, a poke bowl is a dish of diced raw fish, traditionally ahi tuna or octopus (tako), marinated in a sauce.  Hawaiian dishes take a lot of their influence from Japan, so the ingredients for a poke bowl are similar to sushi.
 
Here is my recipe for a traditional spring poke bowl.
Spring Poke Bowl Recipe:
 
Ingredients:

• 2 cups sushi rice, cooked and seasoned with rice vinegar
• 1 cup fresh sushi-grade tuna, diced
• 1 cup edamame, steamed
• 1 cucumber, thinly sliced
• 1 avocado, sliced
• 1 radish, thinly sliced
• 2 spring onions, chopped
• 1 Tbsp sesame seeds
• 1/4 cup soy sauce
• 1 Tbsp sesame oil
• 1 Tbsp rice vinegar
• 1 tsp honey
• 1 tsp grated ginger
• 1 garlic clove, minced

 
Method:

1. In a bowl, combine diced tuna with soy sauce, sesame oil, rice vinegar, honey, grated ginger, and minced garlic. Let it marinate in the fridge for at least 15 minutes.
2. Assemble your poke bowl by placing a generous serving of seasoned sushi rice in the bottom of a bowl.
3. Arrange the marinated tuna on top of the rice.
4. Add edamame, cucumber slices, avocado slices, radish slices, and chopped spring onions around the tuna.
5. Sprinkle sesame seeds over the bowl for added crunch.
6. Drizzle extra soy sauce or your preferred sauce over the poke bowl.
7. Gently toss the ingredients together just before eating to combine the flavors.
8. Enjoy your delicious and refreshing spring poke bowl!

 
Note: Feel free to customize with your favorite spring vegetables and adjust the seasoning according to your taste preferences.
 
Watch out next month for my recipe for a Devine Buddha Bowl.
 
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​Last week we looked at 4 of the benefits of incorporating medicinal mushrooms into our lifestyle: immune support, stress support, anti-inflammatory and antioxidant benefits.  This week lets look at 3 more areas of your life these little mushrooms could make a big difference:
 
 

• Cognitive Support:

Lions Mane (Hericium erinaceus) is a mushroom gaining attention for its potential cognitive benefits. Compounds like hericenones and erinacines may stimulate nerve growth factor (NGF) production, supporting brain health and potentially improving cognitive function.
 

• Antiviral and Antimicrobial Properties:

Some medicinal mushrooms, such as Agaricus blazei, possess antiviral and antimicrobial properties. These properties can aid in the prevention and management of infections, offering a natural defense against harmful pathogens.
 

• Support for Metabolic Health:

Certain mushrooms, like Shiitake and Maitake, have demonstrated potential in supporting metabolic health. Compounds like lentinan in Shiitake may help regulate blood sugar levels, making them valuable for individuals with diabetes or those at risk.
 
 
Mushrooms are an integral part of many ancient medicine systems, used for thousands of years to help improve the health of millions.  As you can see, different mushrooms hold different keys to unlocking your health.  Personally I normally use a combination of them to achieve a more holistic outcome. 
I personally use a blend of mushrooms which I encapsulate and take daily as part of my own cancer toolbox.  I also love cooking with some of these medicinal mushrooms.  For those of you that live in Mayo, I highly recommend Glasrai markets on Fridays and Saturdays.  If you are interested you can buy kits online to grow your own through Ballyhoura Mountain Mushrooms (a fabulous Irish grower I met at the milk market in Limerick).  The main take away is that mushrooms have many health benefits and we could all try to include them in our day where we can.
 
 
 
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Medicinal mushrooms seems to be a hot topic right now, they have caught attention lately and are being touted as a solution for all ill.  They may not be a cure all but they pack a hefty punch against a lot of common conditions.

Medicinal mushrooms have been treasured for centuries in traditional medicine for their remarkable health benefits. These fungi are not only rich in flavour but also contain a myriad of bioactive compounds that contribute to their medicinal properties. As an herbalist, I am fascinated by the world of medicinal mushrooms and their potential therapeutic advantages.

•    Immune System Support
Medicinal mushrooms, such as Reishi (Ganoderma lucidum) and Shiitake (Lentinula edodes), are renowned for their immune-boosting properties. Beta-glucans, a type of polysaccharide found in these mushrooms, stimulate the immune system, promoting the production of white blood cells and enhancing overall immunity.

•    Adaptogenic Properties:
Many medicinal mushrooms, including Cordyceps (Ophiocordyceps sinensis) and Chaga (Inonotus obliquus), exhibit adaptogenic qualities. These mushrooms help the body adapt to stressors, regulating the stress response and promoting balance in various physiological functions.

•    Anti-Inflammatory Effects:
Compounds like triterpenoids found in Ganoderma mushrooms contribute to their potent anti-inflammatory effects. Medicinal mushrooms can help with chronic inflammation, a symptom of most chronic diseases.

•    Antioxidant Power:
Rich in antioxidants, mushrooms like Turkey Tail (Trametes versicolor) and Maitake (Grifola frondosa) help combat oxidative stress. These antioxidants neutralize free radicals, reducing cellular damage and potentially lowering the risk of chronic diseases.

As we look closer at medicinal mushrooms, it becomes evident that they offer a treasure trove of health benefits. 
As always it is crucial to consult with a healthcare professional or herbalist before incorporating medicinal mushrooms into your routine, especially if you have pre-existing health conditions or are taking medications.  Never pick wild mushrooms unless you are sure you know what they are and how to prepare them.  

Follow next week for part 2.


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CBD and CBG are part of my own cancer toolbox.  I was diagnosed with Stage 4 Breast Cancer (MBC) in August 2020.  I use an oral CBG paste on a daily basis for a host of reasons.  If you are going through cancer treatments and are thinking of using plant & nutritional medicines, please let your oncologist know.

Here are some of the benefits of CBD 

•    Cancer-Related Symptoms:
Chemotherapy will often cause nausea, vomiting, and loss of appetite. CBD's antiemetic properties may provide relief, enhancing the overall quality of life during cancer treatment.

•    Pain Management:
Chronic pain can be a big issue for anyone dealing with cancer. CBD exhibits analgesic properties and interacts with the endocannabinoid system, which plays a crucial role in pain modulation. 

•    Anti-Inflammatory Effects:
CBD's anti-inflammatory properties may help modulate the inflammatory response, potentially contributing to the overall management of cancer-related inflammation and associated symptoms.

•    Anxiety and Depression Support:
Every cancer diagnosis often brings emotional challenges, including anxiety and depression. CBD interacts with receptors in the brain associated with mood regulation, suggesting potential benefits in alleviating symptoms of anxiety and depression. However, it's crucial to approach mental health support with a holistic perspective, including professional counseling when needed.

•    Immune Modulation:
A balanced immune response is vital for the body's ability to recognize and combat cancer cells. CBD's immunomodulatory effects may contribute to a more robust immune function.

As a naturopathic practitioner living with Stage 4 Cancer, my approach is an individualized one. It’s essential to collaborate with your medical team to avoid any unwanted interactions between treatment. While CBD shows promise in supporting cancer patients, it should be viewed as part of an integrative care plan rather than a standalone solution. As we navigate the evolving landscape of CBD and cancer, an open and informed approach remains paramount in providing the best possible care for anyone going through cancer.


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