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natural choice blog

Week 4 of my 5 tip to getting healthy

27/7/2021

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Welcome to week 4 of our 5 easy actions a week to feel amazing.
 
So what are the 5 things to include this week?

  1. Drink water – I know you’re all sick of hearing it  but it is one of the simplest things you can do to improve general health.  Most clients I have seen over the years have been chronically dehydrated and they were so used to it, they didn’t even realise.  The rough guide is 2L per day, more if it’s hot or you are exercising.  Simply put that is 8 glasses/4 pints in the day.  That breaks down to a glass of water every 2 hours, now does that seem too much (I bet you wouldn’t blink if I said a cup of tea/coffee every 2 hours)
  2. Eat live foods 1x a day.  Now don’t panic, I’m not talking about a live animal.  I mean live yoghurt or sprouted seeds or sprouted seeds.  You can get good quality live yoghurts in your local health shop and often in the supermarket.  Also, the Happy Pear have started producing sprouted seeds and beans and they are available in Supervalu.  Add these to sandwiches/wraps/soups/sprinkle on top of anything savoury.
  3. Increase colour – you’ve heard me say it before, but I’ll keep saying it because it’s important.  Use as wide a variety of colours in your fruits and vegetables as you can to get the biggest range of nutrients in your diet.
  4. Fakeaways or healthy takeaways – some takeaways are healthier than others:
    1. Curry – go for tikka or tomato-based sauce, avoid fried, no naan or fried starters, prawn balti, lamb bhuna, vegetable biryani
    2. Italian – again tomato-based sauce dishes, low in cheese
    3. Thai – boiled rice not fried, dishes high in vegetable content
    4. Pizza – go thin crust with lots of veggies, reduce the cheese content
  5. Sleep tight – we all had trouble sleeping a few weeks ago due to the heat.  Think of your body like your iPhone, it won’t work if you don’t recharge it.  Well sleep is your recharge.  There is a reason that so many cultures believe that a good 8 hours sleep is good for you.  Try to get to bed before 10pm (it’s like putting your phone on airplane mode, it will speed up the charge)
Keep an eye out for next weeks 5
 
You can follow carina at www.itsanaturalchoice.com
Follow her journey on Facebook & Instagram – It’s A Natural Choice & We Love Breaking Fads
Join Facebook group – The Natural Health Tribe

Weight management plan - Bodytype plan

€99.00

Have you tried the usual suspects when it comes to diets?

Have they worked for a while but then you just go back to old habits?

Did it work well for someone you know but you didn't get great results?


That's because we are all different and have different needs. I have been working with Bodytypes for over 10 years now with great results. The individual approach means you get the plan that will work best for you



A comprehensive healthy eating plan to help you regain control of your body.


Follow the plan for:

  • Weight management 
  • Energy
  • Sleep
  • Detox 
  • Reduced sugar cravings
  • Better health


The plan includes:

  • Diet plan
  • Recipes
  • Juice recipes
  • Lifestyle recommendations 
  • Guidance for what your Bodytype needs are
  • Initial consultation with Nutritional therapist
Shop

Vegan in a Nutshell

€99.00

A Vegan program, packed with great recipes, written by a Vegan Nutritional Therapist.


I share what works for me and my clients and take the guess work out of it


Set yourself up to succeed and start right, with support


This program includes:


  • Easy swaps
  • Recipes - breakfast, lunch, dinner, snacks
  • Supplementation information
  • Meal plans
  • shopping list
  • common sense advice
Shop

30 day Detox

€59.00

Are you


  • Tired
  • Sluggish
  • Demotivated
  • Craving badly
  • getting headaches
  • constipated
  • eating junk
  • all of the above
  • constantly at the fridge or in the cupboard


This 30 day Detox can help you feel like a new person by simply changing your diet for the next 30 days!


Detox the natural way.

This 30 day plan includes:

  • meal plans
  • recipes
  • juices
  • shopping list
  • practical advice


30 day detox

A natural detox to help bring your body back into balance, plenty of recipes, juices and meal plans. No gimmicks just healthy clean eating to help your body's own detoxification system work as it is meant to, remove the toxins and have you feeling great again!

Written by a Nurse, Nutritional Therapist, Naturopath and Herbalist. 

Shop

Immune Support Program

€59.00

Whether it's the Coronavirus or seasonal flu, the common cold or you keep acquiring infections one after the other.


This program is a nutritional program tailored to support your immune system.


30 day nutrition and juice program

  • Supplement program
  • Diet plans
  • Recipes
  • and more


30 days to stronger immune health

Your body has it's natural defences so help them work as well as they can

Shop

Weight management - Bodytype 3 month program

€399.00

Have you tried the usual suspects when it comes to diets?

Have they worked for a while but then you just go back to old habits?

Did it work well for someone you know but you didn't get great results?

Tired and don't feel you have time?

Need something that the rest of the family will eat?


That's because we are all different and have different needs. I have been working with Bodytypes for over 10 years now with great results. The individual approach means you get the plan that will work best for you



A comprehensive healthy eating plan to help you regain control of your body.


Follow the plan for:


  • Weight management 
  • Energy
  • Sleep
  • Detox 
  • Reduced sugar cravings
  • Better health


The plan includes:


  • Weekly 1-1 with your nutrition consultant for 3 months
  • E-mail support
  • Diet plan
  • Recipes
  • Juice recipes
  • Lifestyle recommendations 
  • Guidance for what your Bodytype needs are
  • Initial consultation with Nutritional therapist


Once payment is made your Nutrition consultant will email you to arrange your 1-1 consultation to start off your program

Shop
0 Comments

Week 3 of how to feel great

19/7/2021

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Picture
So here we are at week 3.  I really hope you’ve been implementing some of these tips, they are so simple and make a big difference to how you will feel.
 
So this week my 5 tips are:
  1. Yoghurt – we have all seen the adverts on how good yoghurts are for us, high in calcium for our bones.  The problem comes when there are so many yoghurt and many are sooooo unhealthy, how do you pick the right one?  Simple – get plain yoghurt, Greek/live or plant based – these are lower in sugars and higher in fats and protein
  2. Protein – we should be eating a good portion of lean protein in our day.  I use the hand method – your protein should be the size of your palm  with each meal(including the thickness) – this means, red meat, poultry, fish, eggs, nuts, seeds, plant protein.
  3. Ditch the soda – drop the fizzy or sugary drinks – replace them with water, herbal teas, fresh juices.  You would be amazed at how much sugar you drink.
  4. Stop eating diet foods – they just don’t work, your body needs nutrients to maintain a healthy weight and they have  alack of nutrients.
  5. Allow yourself something naughty – 1 meal a week.  If the rest are healthy this will not undo any progress.  If you try to be too strict with your food you will break.  Give yourself some leeway.
 
You have totally got this.  The best way to change your diet is one bite at a time.  Don’t overwhelm yourself.  These are just 5 little changes each week.  You can do that!
 
 
You can follow carina at www.itsanaturalchoice.com
Follow her journey on Facebook & Instagram – It’s A Natural Choice
Join Facebook group – The Natural Health Tribe

Weight management plan - Bodytype plan

€99.00

Have you tried the usual suspects when it comes to diets?

Have they worked for a while but then you just go back to old habits?

Did it work well for someone you know but you didn't get great results?


That's because we are all different and have different needs. I have been working with Bodytypes for over 10 years now with great results. The individual approach means you get the plan that will work best for you



A comprehensive healthy eating plan to help you regain control of your body.


Follow the plan for:

  • Weight management 
  • Energy
  • Sleep
  • Detox 
  • Reduced sugar cravings
  • Better health


The plan includes:

  • Diet plan
  • Recipes
  • Juice recipes
  • Lifestyle recommendations 
  • Guidance for what your Bodytype needs are
  • Initial consultation with Nutritional therapist
Shop

Vegan in a Nutshell

€99.00

A Vegan program, packed with great recipes, written by a Vegan Nutritional Therapist.


I share what works for me and my clients and take the guess work out of it


Set yourself up to succeed and start right, with support


This program includes:


  • Easy swaps
  • Recipes - breakfast, lunch, dinner, snacks
  • Supplementation information
  • Meal plans
  • shopping list
  • common sense advice
Shop

30 day Detox

€59.00

Are you


  • Tired
  • Sluggish
  • Demotivated
  • Craving badly
  • getting headaches
  • constipated
  • eating junk
  • all of the above
  • constantly at the fridge or in the cupboard


This 30 day Detox can help you feel like a new person by simply changing your diet for the next 30 days!


Detox the natural way.

This 30 day plan includes:

  • meal plans
  • recipes
  • juices
  • shopping list
  • practical advice


30 day detox

A natural detox to help bring your body back into balance, plenty of recipes, juices and meal plans. No gimmicks just healthy clean eating to help your body's own detoxification system work as it is meant to, remove the toxins and have you feeling great again!

Written by a Nurse, Nutritional Therapist, Naturopath and Herbalist. 

Shop

Immune Support Program

€59.00

Whether it's the Coronavirus or seasonal flu, the common cold or you keep acquiring infections one after the other.


This program is a nutritional program tailored to support your immune system.


30 day nutrition and juice program

  • Supplement program
  • Diet plans
  • Recipes
  • and more


30 days to stronger immune health

Your body has it's natural defences so help them work as well as they can

Shop

Weight management - Bodytype 3 month program

€399.00

Have you tried the usual suspects when it comes to diets?

Have they worked for a while but then you just go back to old habits?

Did it work well for someone you know but you didn't get great results?

Tired and don't feel you have time?

Need something that the rest of the family will eat?


That's because we are all different and have different needs. I have been working with Bodytypes for over 10 years now with great results. The individual approach means you get the plan that will work best for you



A comprehensive healthy eating plan to help you regain control of your body.


Follow the plan for:


  • Weight management 
  • Energy
  • Sleep
  • Detox 
  • Reduced sugar cravings
  • Better health


The plan includes:


  • Weekly 1-1 with your nutrition consultant for 3 months
  • E-mail support
  • Diet plan
  • Recipes
  • Juice recipes
  • Lifestyle recommendations 
  • Guidance for what your Bodytype needs are
  • Initial consultation with Nutritional therapist


Once payment is made your Nutrition consultant will email you to arrange your 1-1 consultation to start off your program

Shop
0 Comments

5 more steps to a healthier happier you

19/7/2021

0 Comments

 
Picture
​Welcome to week 2
 
This week I have 5 more tips for you to implement.  Each one is simple and if done on a regular basis will yield results.  Sometimes getting a positive result just takes simple steps taken consistently.
 
  1. Choose wholegrains – Whole grains are full of fibre and other nutrients that are highly beneficial to you and they tend to be less processed than their counterparts.
  2. Eat a breakfast – even if it is small, or a smoothie, have something.  A good breakfast could be a bowl of porridge, poached egg with grill tomato, onion and mushroom, muesli with coconut yoghurt and fruit salad, a smoothie bowl, rye toast with turkey rashers.  This will set you up right for the day and will kickstart your metabolism.  A strong cup of coffee is not a breakfast!
  3. Take a probiotic – I recommend Biokult/Optibac and BioCare.  A good probiotic will help with keeping your gut and you healthy, decreasing cravings and helping with weight control
  4. Get active – 20 minutes per day of a form of exercise.  Mix it up and do something to get the heart pumping, something to stretch the muscles and release tension.  An example of this could be cycling and yoga, or spinning and Pilates.  Make sure you choose exercise you enjoy and do not make it all about cardio.
  5. Eat fresh fruit and berries – eat fresh instead of dried fruit and berries.  The dried versions are much higher in sugar content and often lower in nutrients.
 
Try these 5 things this week and see how you feel.  Are you sleeping better, more energized, better digestion, skin improved, weight more balanced?
 
Keep an eye out next week for the next 5 tips
 
You can follow carina at www.itsanaturalchoice.com
Follow her journey on Facebook & Instagram – It’s A Natural Choice
Join Facebook group – The Natural Health Tribe

Weight management plan - Bodytype plan

€99.00

Have you tried the usual suspects when it comes to diets?

Have they worked for a while but then you just go back to old habits?

Did it work well for someone you know but you didn't get great results?


That's because we are all different and have different needs. I have been working with Bodytypes for over 10 years now with great results. The individual approach means you get the plan that will work best for you



A comprehensive healthy eating plan to help you regain control of your body.


Follow the plan for:

  • Weight management 
  • Energy
  • Sleep
  • Detox 
  • Reduced sugar cravings
  • Better health


The plan includes:

  • Diet plan
  • Recipes
  • Juice recipes
  • Lifestyle recommendations 
  • Guidance for what your Bodytype needs are
  • Initial consultation with Nutritional therapist
Shop

Vegan in a Nutshell

€99.00

A Vegan program, packed with great recipes, written by a Vegan Nutritional Therapist.


I share what works for me and my clients and take the guess work out of it


Set yourself up to succeed and start right, with support


This program includes:


  • Easy swaps
  • Recipes - breakfast, lunch, dinner, snacks
  • Supplementation information
  • Meal plans
  • shopping list
  • common sense advice
Shop

30 day Detox

€59.00

Are you


  • Tired
  • Sluggish
  • Demotivated
  • Craving badly
  • getting headaches
  • constipated
  • eating junk
  • all of the above
  • constantly at the fridge or in the cupboard


This 30 day Detox can help you feel like a new person by simply changing your diet for the next 30 days!


Detox the natural way.

This 30 day plan includes:

  • meal plans
  • recipes
  • juices
  • shopping list
  • practical advice


30 day detox

A natural detox to help bring your body back into balance, plenty of recipes, juices and meal plans. No gimmicks just healthy clean eating to help your body's own detoxification system work as it is meant to, remove the toxins and have you feeling great again!

Written by a Nurse, Nutritional Therapist, Naturopath and Herbalist. 

Shop

Immune Support Program

€59.00

Whether it's the Coronavirus or seasonal flu, the common cold or you keep acquiring infections one after the other.


This program is a nutritional program tailored to support your immune system.


30 day nutrition and juice program

  • Supplement program
  • Diet plans
  • Recipes
  • and more


30 days to stronger immune health

Your body has it's natural defences so help them work as well as they can

Shop

Weight management - Bodytype 3 month program

€399.00

Have you tried the usual suspects when it comes to diets?

Have they worked for a while but then you just go back to old habits?

Did it work well for someone you know but you didn't get great results?

Tired and don't feel you have time?

Need something that the rest of the family will eat?


That's because we are all different and have different needs. I have been working with Bodytypes for over 10 years now with great results. The individual approach means you get the plan that will work best for you



A comprehensive healthy eating plan to help you regain control of your body.


Follow the plan for:


  • Weight management 
  • Energy
  • Sleep
  • Detox 
  • Reduced sugar cravings
  • Better health


The plan includes:


  • Weekly 1-1 with your nutrition consultant for 3 months
  • E-mail support
  • Diet plan
  • Recipes
  • Juice recipes
  • Lifestyle recommendations 
  • Guidance for what your Bodytype needs are
  • Initial consultation with Nutritional therapist


Once payment is made your Nutrition consultant will email you to arrange your 1-1 consultation to start off your program

Shop
0 Comments

5 steps a week to a healthier and happier you

19/7/2021

0 Comments

 
Picture
There are so many people out there telling you how to eat, what to eat, when to eat, how much to eat.  It all gets very confusing and to be honest a lot of the information out there is a load of old tosh!
 
So, lets simplify it a little!  Over the next 8 weeks I am going to give you 5 simple tips each week to help you to make you eating habits a little healthier for you, make your food work for you instead of against you.
 
This week I want you to incorporate the 5 tips and see how you feel, each week introduce the next 5 tips and so on.
 
  1. Slow down – our digestion starts in our mouth, when we chew our food and release digestive juices to help with the breakdown of our food.  When we gulp or swallow without chewing we disrupt the digestive process.  So slow down, chew 10-20 times per mouthful, put the cutlery down while you are chewing.
  2. Eat a good size meal – roughly ¼ of your food should be protein, ¼ should be starchy carbohydrates and the other ½ should be vegetables and fruit.  If you eat this way you won’t be craving and picking in between
  3. Cook – even if it isn’t in your comfort zone and you have got used to buying food ready made, cook.  The more you do it the easier it becomes and the more fun you’ll have with it.
  4. 80:20 rule – at least 80% of you grocery shopping should not have an ingredients list, in other words it should be fresh produce.
  5. Eat your greens (first) – if you are a bit green foods averse eat them first to make sure you get them in.
 
Keep an eye out next week for the next 5 tips
 
You can follow carina at www.itsanaturalchoice.com
Follow her journey on Facebook & Instagram – It’s A Natural Choice & We Love Breaking Fads
Join Facebook group – The Natural Health Tribe


0 Comments

    Author

    Carina 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.

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  • Home
  • Carina's natural Blog
  • Online programs
  • Herbal medicine
  • Nutritional Therapy
  • Detox and Weight Management
  • Iridology
  • Naturopathy
  • Reflexology
  • Reiki
  • Price listing
  • Contact Me
  • Testimonials
  • WORKSHOP DIARY
  • Reiki courses
  • Cupping
  • Recipes
  • Wellness in the workplace
  • Group talks