​As a Naturopath my job is not only about helping you find the diet that will help you be healthy, or the herbal medicines that might bring your health back into a balance.  It is about the environment you are living in, physically, emotionally and spiritually.
 
There is a lot of information coming to light about the health dangers of using chemical weed killers, not only for ourselves, for our pets and for pollonating creatures that will affect our food chain should they be wiped out.
 
So I am going to share a recipe for a natural weed killer that was given to me and works a treat.
 
Ingredients

• 5L vinegar – white will do nicely
• 1 large cup Epsom salts
• 3 large squirts of washing up liquid

 
Method

1. Mix the ingredients together. 
2. I mix it in the 5L bottle you can get the vinegar in. 
3. Pierce a number of holes in the lid of the 5L bottle and this will work like a sprinkler.
4. Pour over weeds on a dry day, if you do this on a wet day you will dilute the mix and it will be less effective.

 
An added bonus to this is:

• It’s cheap
• It works
• Rats don’t like vinegar so it can work as a deterant
• Safe for your pets
• Environmentally friendly.

 
If your health is suffering due to pollutants, contact Carina at her clinic to arrange an appointment.
 
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

​Would you be willing to give up what is making you ill?  It sounds like a simple question, one that would be easy to answer. 
 
It is a question that comes up on a regular basis in my clinic.
 
Most of the chronic illness I see starts in the gut.  There is a simple reason for this.  Our body can only be healthy if it gets the right fuel.  Either we are not eating a good enough diet or we are not absorbing it due to digestive issues.  Either way the body goes without vital nutrients for long enough and you will see chronic complaints start to surface:

• Chronic pain
• Arthritis
• Asthma
• Allergies
• Food intolerance
• Thyroid health
• Skin issues
• Attention issues
• Concentration
• Sleep

 
There are not short cuts to resolving these issues, no quick fixes.  Trying a whole host of supplements will rarely work, simply because if the gut is damaged you are not absorbing them.  The gut has to heal.
 
The 2 foods that show up highest in most of the food intolerance tests I perform are wheat and dairy.  Both are so high in our diets these days that they are filling us up without providing the range of nutrients we need, this can set off a cascade of inflammation, the immune system recognizes the food as a toxic product to the body and reacts every time you have it.  Causing a host of symptoms as a result.
 
So back to my question, if you knew what was making you ill would you be willing to give it up or make the changes needed? 
 
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

​I remember as a child my nan making us porridge and all we wanted was to grab the CocoPops or Frosties.  Porridge was boring, who would want to eat that?? Or so I thought at the time.  What I didn’t realise at the time was how wise my nan was.  Oats are wonderful for children and adults alike!
 
Here are some reasons why! :

• Calming effect
• Improve digestion
• Packed with energy
• Balance blood sugar
• High in protein
• Packed with nutrients
• High in magnesium and iron
• Lowers cholesterol
• Heart healthy
• High in fiber
• Boosts the immune systems
• Helps balance Estrogen
• Aids good vision
• Aids weight management
• High in antioxidants

 
What’s not to like about oats?  They are a powerhouse!  Oh yes, the taste.  Well as an adult I really like the taste of oats but as a child not so much.  It’s all about what you add to the oats.
 
There are so many more ways now to use oats in a more interesting way:

• Oat muffins
• Oat breakfast bowls – packed with berries, nuts, seeds and other goodies
• Granola bars
• Oat biscuits/oatcakes
• Porridge bread

 
Porridge has changed, or rather what we do with porridge has changed. 



RECIPES

Overnight oat and chia breakfast pudding
 
​Ingredients

• 1/4 cup of rolled oats

• 1 Tbsp chia seeds

• 1 Tbsp linseeds
• 2/3 cup milk of your choice (I use coconut)

• 1 Tbsp dessciated coconut
• 1 tsp raw honey

• 1/4 tsp cinnamon
• 1/2 banana, mashed (optional)

Method

1. Toppings – fresh berries or diced fruit, dried berries or fruit, chopped nuts, seeds, nut butter, yoghurt, granola, shredded coconut, bee pollen, cacao nibs
2. Add all of the ingredients except the banana to a small container and mix well to combine. Leave in the refrigerator overnight to thicken.
3. In the morning, stir through the mashed banana, and top with your choice of toppings.
4. Makes one serve – increase amounts accordingly for additional servings

Porridge Bread
 
Ingredients

• 1 large tub of low fat natural yogurt (500 ml) (or goats yoghurt)
• 2 tubs of fine porridge oats (if using jumbo oats, mill them in a food processor or coffee grinder). Gluten Free Porridge oats can also be used for this recipe if required
• 2 tsp of bread soda
• ½ tsp salt
• 1 egg
• 1 tablespoon Fat Free Milk/milk alternative
• Wheat Bran, Oat Bran or Wheat Germ

Method

1. Place bread soda, salt and the yogurt in a mixing bowl.
2. Using the same yogurt tub measure 2 tubs of porridge oats and add to the bowl. Stir thoroughly. 
3. Add beaten egg and milk and stir to combine.
4. Place in a greased standard loaf tin (2lbs/900g - 18.5 x 11.5 x 9cm).
5. Sprinkle with oat bran, wheat germ or wheat bran.
6. Cook at 180°C for approx 50 mins (depending on your oven).
7. At the end of cooking time, remove the bread from the tin and cook for another 10 mins.
8. Leave to cool on wire tray.

 


Bircher muesli 
Ingredients
(Serves 1)

• 25g oats
• 1 tbsp chopped dried apricots or other dried fruit of your choice
• 6 tbsp apple juice
• 1 dessert apple, coarsely grated
• Splash of non dairy milk, to loosen
• Handful of almonds, roughly chopped
• Spoonful of coconut yoghurt, to top
• Honey/maple syrup, to top (optional)

 
 Method

1. Soak the oats and dried fruit in the apple juice overnight.
2. Put the apple in a bowl, along with a pinch of salt.
3. Add enough milk to bring to a loose porridgey consistency. Sprinkle with the nuts and add a dollop of yoghurt, plus a drizzle of honey if you have a sweet tooth. Serve immediately.

Bircher muesli: rabbit food or a superlative piece of Swiss precision engineering? What do you add to yours? And which other great breakfasts can you prepare the night before?


HEALTHY 5-INGREDIENT GRANOLA BARS
(These are my total fave granola bars!!!!)
Author: Minimalist Baker - checkout www.minimalistbaker.com

Ingredients
·       1 heaping cup packed dates (pitted medjool)*
·       1/4 cup maple syrup or agave nectar (or honey if not vegan)
·       1/4 cup creamy salted natural peanut butter or almond butter
·       1 cup roasted unsalted almonds 
·       1 1/2 cups rolled oats (gluten-free for GF eaters)
·       Chocolate chips, dried fruit, nuts, banana chips, vanilla, etc.(optional additions)

Method
1.     Process dates in a food processor until small bits remain (about 1 minute). It should form a "dough" like consistency. (Mine rolled into a ball.)
2.     Optional step: Toast your oats (and almonds if raw) in a 350-degree F (176 C) oven for 10-15 minutes or until slightly golden brown. Otherwise, leave them raw - I prefer the toasted flavor.
3.     Place oats, almonds and dates in a large mixing bowl - set aside.
4.     Warm honey and peanut butter in a small saucepan over low heat. Stir and pour over oat mixture and then mix, breaking up the dates to disperse throughout.
5.     Once thoroughly mixed, transfer to an 8x8-inch baking dish or other small pan lined with plastic wrap or parchment paper so they lift out easily. (A loaf pan might work, but will yield thicker bars // adjust size of pan if altering batch size).
6.     Press down firmly until uniformly flattened - I use something flat, like a drinking glass, to press down and really pack the bars, which helps them hold together better.
7.     Cover with parchment or plastic wrap, and let firm up in fridge or freezer for 15-20 minutes.
8.     Remove bars from pan and chop into 10 even bars (or 9 squares // as original recipe is written). Store in an airtight container for up to a few days. I kept mine in the freezer to keep them extra fresh, but it isn't necessary.

Oatcakes
I love these rolled oatcakes from:
www.bite.co.nz/recipe/410/Rolled-Oats-Biscuits/

Ingredients1 tspBaking powder
1 cupFlour
1 tspGround ginger
180 gButter
1 cupSugar
2 cupsRolled oats
½ tspBaking soda
¼ cupMilk
Directions

1. Preheat the oven to 180 degC.
2. Sift the flour, baking powder and ginger. Soften the butter until nearly melted, but still has form, ie very soft. microwave for about 25 seconds on 30% power.
3. Place butter and sugar in a cake mixer and beat well for 5 minutes.
4. Add in flour mix and rolled oats by hand.
5. Dissolve baking soda in milk, then stir into mixture.
6. Form into walnut-size pieces, place on a greased tray and press down with fork.
7. Bake at 180degC for 15 minutes.

Keep an eye on the blog for more recipes and ideas for happy healthy eating.
 
For an appointment please contact the clinic.
 
This is general advice, if you have a medical condition please check with a professional before commencing any new treatments or lifestyle plans.
 
 
To find out more, you can contact Carina at (087) 0978880, email her at[email protected], check out her website at www.itsanaturalchoice.com, or visit her clinic at Lisnolan, Manulla, Castlebar, or, on Wednesdays, at HoneyBee Health Shop, Claremorris.
​

So we have all had to deal with that little devil in our head shouting at us to go to the fridge or the cupboard and go crazy!  Annoying little so and so that he/she is, they can be very persistent!
 
Well I’m going to give you a few simple ways to make them quieten down and behave!

1. Change up your diet!  Yep they're only shouting at you because you are missing a vital nutrient, but they're like a toddler that can’t explain what they really wants.  Eat a wholesome diet, full of good nutritious food.  Lots of colour, lots of good lean healthy protein, oils and healthy carbs.  I recommend an 80/20 approach.  80% of the time eat what your body needs and the other 20% eat what you fancy.
2. Juice – again it goes back to that shouting toddler – give them what they need rather than what they wants.  Juices will drastically increase your nutrient intake in a very efficient way.  Now I’m talking about 1 fresh juice daily, more veg than fruit, with a lemon or lime, not long juice fasts.
3. Get out – remove yourself from temptation – part of the reason you are craving may be boredom or habit so do something interesting and break the habit.
4. Back to diet – eat properly during the day.  Don’t skip meals or eat food that doesn’t satisfy your needs and then go crazy at 10pm when it’s just going to sit in your digestive tract, stop you sleeping and make you feel awful.
5. Ask yourself what is really eating you?  Deal with your stresses and frustrations face on or you will eat them.

 
 If you need help getting in control of your cravings or they are just plain out of control, looking for an easy way to eat healthy?  Then contact Carina and make it a little easier for yourself.
 
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