​Let's dive into the marvellous world of natural pain relief. We'll explore some tips and tricks and bid farewell to pesky aches and pains while injecting a little humour into the mix. 

1. "Time for a Twist and Shout!":
Yoga can work wonders for your achy muscles and joints? So, roll out your mat and strike a pose! Not only will yoga relieve tension, but it also puts you in some pretty interesting positions. 

2. "Spice, Spice, Baby!":
Heat therapy is a natural go-to for soothing sore muscles. Kick things up a notch, try a cayenne pepper rub? The fiery sensation will distract you from the pain while providing relief.  

3. "Get to the Root of the Problem":
Ginger, that magical root with a zingy punch, is also  anti-inflammatory. Bring ginger into your daily routine, brewing ginger tea to adding it to your stir-fries. Not only will it alleviate pain, but it will also spice up your taste buds!

4. "Let's Roll with It":
Have you heard of foam rolling? This nifty device can relieve muscle tension and improve flexibility. Just imagine a good ol' rolling pin working its magic on your muscles, but without any cookies involved (sadly). 

5. "Laughter: The Ultimate painkiller":
Who needs morphine when there's laughter? It releases endorphins, those feel-good hormones that help combat pain. So, put on your favourite comedy show or hang out with your funniest friends. 

Bid farewell to aches and pains with these natural remedies. From twisting into yoga poses to adding a little spice with ginger, and even incorporating foam rolling and laughter into your routine, you have an arsenal of effective options. Remember, pain may be a part of life, but it doesn't have to steal the show.

Stay tuned for more blogs on natural health. Until next time, fellow health adventurers!



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​Following on from last week, because there is so much more than 5 ways you can get protein through plant based diet, how do you think gorillas, cows, panda, elephants etc get their protein, all pure muscle, plant based animals.  So here are 5 more sources of protein from plants

1. Seitan: Wheat Meat for the Win
   Seitan, also known as wheat meat or gluten, is a protein-packed meat substitute that can be used in everything from stir-fries to sandwiches. It's not just for vegans; even carnivores love it.

2. Spirulina: The Superfood Secret Weapon
   Don't let the vibrant green colour fool you – spirulina is a protein-rich superfood. Add it to smoothies, energy balls, or sprinkle it on your avocado toast for a nutritious twist.

3. Plant-Based Protein Powders: Power in a pot
   For those who want to boost their protein, plant-based protein powders made from pea, rice, or hemp are a game-changer. Blend them into a post-gym smoothie and flex those vegan gains

4. Edamame: The Satisfying Snack
   These young soybeans are not just a tasty appetizer at sushi restaurants; they're also a protein-packed snack you can steam and enjoy anytime.

5.  Hemp:  Seed of health
   Hemp has a plethora of uses, not least for our health.  Packed with protein and  vital nutrients, hemp is a powerhouse.  I tend to use the hulled hemp and I throw that stuff all over my salads, soups and anywhere I think of.


Why don’t you try 1 or 2 days a week purely plant based and see if you notice a difference,  Now you don’t need to worry where you can get your protein from.


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In a world where plant-based diets are on the rise, the age-old question of "Where do vegans get their protein?" has become as common as "What's the weather today?" But don’t worry, I’m  here to unveil the delicious, muscle strengthening wonders of vegan protein sources that will turn sceptics into believers and unleash your inner Hulk!

1. Legumes: The Protein-Packed Powerhouses
   Let's start with the MVPs of the vegan protein world: legumes. Lentils, chickpeas, and beans are your best buddies. Whip up a savoury chickpea curry, a hearty lentil stew, or a spicy bean burrito – your taste buds and biceps will thank you.

2. Tofu: The Chameleon of Proteins
   Tofu may look plain, but it's a protein chameleon. It can transform into silky smooth scrambles, crispy nuggets, or even a creamy chocolate mousse. Whether you're a stir-fry enthusiast or a dessert lover, tofu has your back.  Choose good quality soy and introduce it slowly.

3. Nuts and Seeds: Snacking with a Purpose
   Grab a handful of almonds or pumpkin seeds for a protein-packed snack. Nut butters like almond and peanut spread are delicious and rich in protein – add them generously!

4. Quinoa: The Versatile Grain
   Quinoa is the Beyoncé of grains – versatile, nutrient-packed, and oh-so-popular. Cook it up as a base for a colourful salad, or use it in place of rice for a protein boost in your favourite dish.

5. Tempeh: The Fermented Protein Punch
   This Indonesian gem, made from fermented soybeans, is a nutritional powerhouse. Slice it, marinate it, and grill it for a satisfyingly meaty experience. Your BBQs will never be the same!

With this arsenal of vegan protein sources.  Gone are the days of worrying about Vegans protein intake; instead, embrace a world of flavour, variety, and ethical eating. So, go ahead, unleash your inner Hulk, and remember: vegans have no beef with protein!


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We always need that extra oomph from our diet in winter to help ward off those multiple bugs and viruses we face, here's a healthy winter stew recipe for you:

Hearty Winter Vegetable Stew

Ingredients:
- 2 Tbsp olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 2 carrots, peeled and diced
- 2 celery stalks, diced
- 1 parsnip, peeled and diced
- 1 sweet potato, peeled and diced
- 1 swede/turnip, peeled and diced
- 1 cup green beans, chopped
- 1 can (15 oz) diced tomatoes
- 6 cups vegetable broth
- 1 cup lentils, rinsed and drained
- 1 tsp dried thyme
- 1 tsp dried rosemary
- Salt and pepper to taste
- Chopped fresh parsley for garnish

Method:

1.    In a large saucepan, heat the olive oil over medium heat. 
2.    Add the chopped onion and garlic, and sauté until fragrant and translucent, about 3 minutes.
3.    Add the diced carrots, celery, parsnip, sweet potato, and turnip to the pot. Cook for another 5 minutes, stirring occasionally.
4.    Pour in the vegetable broth and diced tomatoes. Bring the mixture to a boil.
5.    Add the lentils, dried thyme, dried rosemary, salt, and pepper. Reduce the heat to low, cover the pot, and simmer for 30-40 minutes or until the vegetables and lentils are tender.
6.    Stir in the chopped green beans and cook for an additional 5-7 minutes, or until they are tender-crisp.
7.    Taste and adjust the seasoning as needed with more salt and pepper.
8.    Ladle the hearty winter vegetable stew into bowls, garnish with chopped fresh parsley, and serve hot.

This stew is packed with nutritious winter vegetables and hearty lentils, making it a perfect warm and comforting dish for the colder months. Enjoy

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Tis the season of cosy blankets, steaming cocoa, and... stubborn colds. But fear not! As a seasoned nutritional therapist and herbalist with 15 years of experience, I've gathered some tips to help you stay healthy and happy during the winter months. 

1. Embrace the Winter Veggies:
There's a fantastic array of seasonal fruits and veggies waiting to nourish you! Whip up a kale and citrus salad, roast some hearty Brussels sprouts, or blend together a warm pumpkin and ginger soup. These delicious winter goodies provide essential vitamins and minerals to boost your immune system and keep those winter blues away.

2. Spice Up Your Life:
When the temperatures drop, it's time to spice things up! Add warming herbs and spices into your meals, like cinnamon, ginger, nutmeg, cayenne, black pepper and cloves. Not only will they add flavour to your dishes, but spices also help improve circulation and provide an immune boost. Sprinkle some cinnamon on your porridge or brew up a soothing ginger tea to stay cosy and healthy.

3. Laugh Out Loud:
Studies have shown that laughter boosts your immune system, reduces stress, and improves mood. So, indulge in a good comedy movie marathon or share some jokes and funny stories. A good old laugh or two will warm your heart and keep those winter blues at bay.

4. Supplement Smartly:
While a well-rounded diet should provide most of the nutrients you need, it's sometimes beneficial to supplement during winter. Vitamin D, often called the sunshine vitamin, becomes scarce in the colder months due to reduced sunlight exposure. 

Savour those seasonal veggies, spice up your meals and laugh your way through the cold, these simple tips will help you maintainyour winter wellness. Remember, taking care of yourself is an act of self-love that extends well beyond the winter months. Stay warm, stay healthy, and stay joyful!

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Halloweens origins date back to ancient traditions, many Celtic, it’s evolved into a modern celebration  with costumes, trick or treats, and a touch of the supernatural.  Let’s delve into the fascinating traditions.​

1. Costumes
This tradition stems from the belief that on Halloween, the boundary between the living and the supernatural world blurs, allowing spirits to roam freely. Disguising oneself as a ghost or ghoul was a way to evade these wandering spirits or even pay homage to deceased loved ones.

2. Trick-or-Treating
This tradition evolved from the ancient Celtic practice of offering food to wandering spirits to appease them.

3. Jack-O'-Lanterns

Carving pumpkins is a tradition rooted in Irish folklore. The original "Jack-o'-lantern" was  a carved turnip or beet used to ward off evil spirits. Immigrants to America adopted the pumpkin for its larger size and vibrant orange colour, creating the iconic Halloween decoration we know today.

4. Bonfires
On Samhain night, bonfires were lit to keep spirits at bay and to provide warmth and protection during the transition into the darker, colder months of the year. 

5. Bobbing for Apples
Bobbing for apples origins come from the Roman festival honouring the goddess of fruit and trees, Pomona. It involves trying to bite or catch apples floating in a tub of water without using one's hands. 

Halloween's rich tapestry of traditions connects us with ancient cultures and their beliefs about the supernatural.  Whether you're a child tick or treating or an adult enjoying the eerie festivities, the traditions of Halloween continue to captivate people around the world, bridging the gap between the living and the otherworldly for a night of thrilling fun.

Other traditions around the world around 31st October
Day of the Dead (Dia de los Muertos) - Mexico 
The hungry ghost festival - China
Diwali - India
Loy Krathong - Thailand - festival of lanterns
Rosh Hashanah - Jewish holiday
Most of these relate to honouring our dead, celebrating the end of the harvest and looking forward to the New Year.


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 Medicinal mushrooms have been revered for their healing properties in various traditional cultures, but today their therapeutic potential is increasingly being recognized in modern medicine. Once considered just a culinary ingredient, these humble mushrooms are now revealing their deep health benefits. 
 
 Historical roots
 Their use can be traced back to ancient Chinese and Ayurvedic practices. In traditional Chinese medicine, mushrooms such as reish and Shitake are considered symbols of longevity and vitality, believed to nourish the body and mind and promote overall well-being. 
 
Nutrients
 Medicinal mushrooms are rich in essential nutrients such as vitamins, minerals, and antioxidants. It is rich in B vitamins, selenium and ergosterol (a precursor to vitamin D), making it a valuable addition to a balanced diet. 
 
 Immune System Support
 One of the most well-known benefits is their immune-strengthening effects. Compounds like beta-glucan, found in varieties such as maitake (Grifola frondosa) and turkey tail (Trametes versicolor), strengthen the body's immune response. Research shows that regularly consuming these mushrooms may strengthen your immune system and reduce your risk of infections. 
 
 
Mushrooms and Cancer
 Research has shown that certain medicinal mushrooms have anti-cancer properties. For example, compounds found in turkey tail mushrooms are being studied for their ability to complement cancer treatment and improve survival rates. Although these are not stand-alone treatments, they offer promising potential when used in conjunction with conventional treatments. 
 
 Stress Relief
 Known as the "mushroom of immortality," Reishi mushrooms have adaptogenic properties that help the body adapt to stress. They promote relaxation, reduce anxiety, and improve sleep quality, making them valuable tools for dealing with modern stressors.
 
 
 Gut health and digestive aid
 Medicinal mushrooms also support gut health. Containing prebiotic fiber that nourishes beneficial gut bacteria, promotes a balanced microbiome, and aids digestion. This contributes to improving overall health and strengthening the immune system. 
 In summary, medicinal mushrooms are a treasure trove of health benefits backed by centuries of traditional use and growing scientific knowledge. Including these mushrooms in your diet or as a supplement provides a natural, holistic approach to improving your health. However, always remember to consult a medical professional for personalized advice on incorporating medicinal mushrooms into your health routine.

​Cancer care is a multifaceted journey that often involves a combination of medical treatments, lifestyle adjustments, and dietary changes. 
 
One dietary approach that has gained attention in recent years is juicing. While juicing may not cure cancer on its own, it can play a supportive role in cancer care by providing essential nutrients, hydration, and potentially aiding in symptom management.
 
Nutrient-Rich Support
 
Fresh juices are packed with vitamins, minerals, antioxidants, and phytonutrients that are essential for overall health. For cancer patients, whose bodies may be under considerable stress due to treatments and the disease, juicing can be a convenient way to boost their nutrient intake.
 
Many cancer patients struggle with loss of appetite, nausea, and difficulty swallowing, making it challenging to consume a variety of foods. Juices can provide a concentrated source of essential nutrients in an easily digestible form, helping individuals meet their nutritional needs even when they can't eat solid foods.
 
Hydration and Detoxification
 
Dehydration can lead to fatigue, weakened immune function, and hinder the body's ability to eliminate toxins. Freshly squeezed juices are not only nutrient-dense but also hydrating. They can help maintain the body's fluid balance, which is particularly important during cancer treatment.
 
Juicing may also support the body's natural detoxification processes. While the liver and kidneys are responsible for detoxifying the body, providing them with an abundance of antioxidants from juices may assist the process.
 
Symptom Management
 
Cancer and its treatments often come with a range of side effects, including inflammation, nausea, and digestive issues. Certain juices, such as ginger and turmeric-based blends, are known for their anti-inflammatory properties and can potentially help alleviate discomfort.
 
Ginger, in particular, has been studied for its ability to reduce chemotherapy-induced nausea. 
 
Important Considerations
 
While juicing can be a beneficial component of cancer care, it's essential to approach it with caution and under the guidance of a healthcare professional. Here are some important considerations:
 
1. Individualized Approach: Each cancer patient's needs and tolerances are unique. What works for one person may not be suitable for another. Consult with a qualified practitioner to create a tailored juicing plan.
 
2. Avoid Sugar Overload: My simple rule is more vegetables than fruit.  Some juices can be high in natural sugars. Be mindful of the fruits and vegetables you choose to juice and try to strike a balance to avoid excessive sugar intake.
 
3. Food Safety: Ensure that all fruits and vegetables used in juicing are thoroughly washed and safe for consumption, especially for individuals with compromised immune systems.
 
 
Juicing can play a valuable role in cancer care by providing essential nutrients, hydration, and potential symptom relief. However, it should be viewed as a complementary strategy rather than a standalone treatment for cancer. Cancer patients should always consult with their healthcare team to create a well-rounded care plan that includes proper nutrition, medical treatments, and lifestyle adjustments tailored to their individual needs and preferences.

For me the biggest immediate effect i feel is more energy, less brain fog, better mood and less achy, so why wouldn't i want to use it.

​ 
Pumpkin spiced muffins
 
A great recipe for the winter days, for big kids or small.  I love these as a snack or breakfast and they are a great treat in the children’s lunchbox
 
Ingredients  
•            1 ⅔ cups whole grain flour
•            1 tsp baking powder
•            1 tsp baking soda
•            1 tsp  cinnamon
•            ½ tsp pumpkin spice (see previous recipe)
•            ½ tsp sea salt
•            1 cup pumpkin puree (see previous recipe)
•            ¾ cup coconut sugar
•            2 Tbsp maple syrup
•            ½ tsp vanilla
•            1 Tbsp coconut oil(melted)
•            ¼ cup stewed apple
•            1 flax egg (1 tsp ground flaxseed mixed in 2 tsp warm water)
•            ½ cup mix-ins: chocolate chips, chopped pecans or dried fruit
 
 
 
Instructions 
 
 
•           Preheat oven to 180C.
•           Prepare a muffin tray, spray with cooking spray or line it with silicone liners. 
•           Make your flax egg by whisking together ground flaxseed with water in a small bowl with a fork and let it sit for a few minutes until it forms a gel-like consistency
•           In a large bowl, combine the dry ingredients (flour, baking powder, baking soda, cinnamon, pumpkin pie spice and salt).
•           Mix the wet ingredients and sugar together in a bowl (pumpkin, coconut sugar, maple syrup, vanilla, oil, stewed apple and flax egg). 
•           Add the wet mixture to the dry ingredients and stir until just combined. Gently fold in any mix-ins if using. 
•           Pour the batter into the muffin pan by the spoonful filling each cavity about ¾ full. The batter should be enough to make 10 muffins. 
•           Place on the center rack of your oven. 
•           Bake for 18-20 minutes or until a toothpick inserted in the middle comes out clean.
•           Allow muffins to cool before removing from pan and serving. 
•           You can store the muffins in a container at room temperature for 2-3 days, in the fridge for up to one week or in the freezer for up to 3 months. 
 
All recipes on www.itsanaturalchoice.com Blog

It’s that time of year where we start taking out all the warming spices, Halloween is in the air and pumpkins are coming out of the ground.  So what can you do with the inside of the pumpkin once you’ve carved a ghoulish face into it?
 
Simply roast the pumpkin flesh (even that sounds ghoulish) by removing the flesh from the inside of the pumpkin, remove the seeds and place the flesh on a roasting tray with a splash of coconut oil, then place the seeds on another tray and spread out.  Place both trays in an oven heated to 180C and roast for 30 minutes.
 
Blend the flesh to a pulp and store in an airtight jar, place the roasted seeds in another airtight jar.
 
Pumpkin spiced latte
Ingredients  

• ▢ 1-2 shots of espresso
• ▢ ½ cup coconut/almond milk
• ▢ 3 Tbsp pumpkin puree 
• ▢ ½ tsp pumpkin spice mix (2 Tbsp ground cinnamon, 2 tsp ground ginger, 1 tsp ground cloves, 1 tsp ground nutmeg
• ▢ ½ tsp Vanilla
• ▢ 2 tsp maple syrup, or sweetener of choice
• ▢ sprinkle of cinnamon

Instructions 
·       Mix the milk and pumpkin together in a blender
·       Transfer to a saucepan and heat on a medium heat for a few minutes till heated
·       Remove from heat, stir in vanilla, spices and sweetener, place in a cup and use a frother to foam the milk or use a blender — just process for 30 seconds or until foamy. 
·       Pour coffee into a large mug, add the foamy milk mixture on top. Sprinkle with cinnamon and enjoy!
 
 
 
You can also use the pumpkin purée and spice mix to make some delicious pumpkin muffins.  I’ll share that recipe next week