​Ireland has a fascinating herbal history, a history that is still handed down by a few.  We have always used nature to keep ourselves healthy.  Even just 2 generations ago, our grandparents would have used food remedies far more, they would have kept themselves healthy, aware that a trip to the doctors wasn’t always an option so they had to be more careful with their health.  
 
My grandmother would eat garlic daily for her heart and immune system, my brother was talking only the other day of how she used to crush garlic and put it into a spoon of pickle and shove it into our mouths when we were sick. 
 
I was out on Inishboffin, staying at the fantastic family run Murrays hotel(Doonmore).  Walking down to the pier there was an array of colourful flower, some were herbs and others flower.  
 
The main herb I noticed was Red clover – Trifolium pratense, a fabulous herb to help the lymphatic system.  It can be used in a mix for gout, whooping cough, chronic degenerative diseases, eczema, psoriasis and so much more
The flowers, leaves, roots and seeds are edible, the flavor is similar to alfalfa.
As a herb it has been used as:

• Alterative
• Antispasmodic
• Deodorant
• Diuretic
• Expectorant
• Lymphatic 
• Sedative
• Skin
• Tonic

 
Another herb I noticed was Wild thyme – Thymus serpyllum
– part of the mustard family
The leaves and flowers are edible and have a cress like flavor.
As a herb it has been used as:

• Antirheumatic
• Antispasmodic
• Carminative
• Digestive
• Diuretic
• Stimulant 

 
The aroma was amazing but really these herbs would have helped the islanders as medicines in the past.
 
I saw many herbs but another important one was Rhodiola – Rhodiola rosea
An important herb for strength and stamina, often used in times of stress but not suitable to everyone.
It has historically been used for:

• A tonic
• Stress hormone regulation
• Serotonin & dopamine protective
• Adaptogen
• Physical performance

 
As always, speak to an herbalist before taking any herbs.
 
You can follow carina at:
www.itsanaturalchoice.com
www.breaking-fads.com
Rest & Reset webinars - https://bit.ly/3UKdkZH
Follow her journey on Facebook & Instagram:
@itsanaturalchoice
@welovebreakingfads
Rest & Reset

We are being given so much contradicting advice about diet and health, eat less fat, eat more fat, don’t eat eggs, eat eggs, no carbs, high carb, food combining, ketone diet, caveman diet, cabbage diet, fresh air diet (yes that is a thing, all be it not a sensible one), the list goes on.  So what are we meant to do?
 
Well take a step back, take a breath and pick the sensible choice.  I am a firm believer in if it’s not broke don’t fix it, our diets weren’t broken, we survived thousands and thousands of years eating what we could source locally.  We ate organic, natural whole food diets way before they became trendy.  Yes, life wasn’t perfect and people had health issues, often due to lack of food, rather than eating the wrong thing or lack of hygiene.
 
So my very simple advice for general health is take your diet back 50 years, before the boom of processed, convenience, fast, faddy foods.  When foods were more nutrients than chemicals.  This simple change brings huge benefits.
 

• 80/20 rule - 80% of the time eat this way
• Organic where possible - local organic box schemes like Glasrei here in Mayo
• Cook from fresh
• Buy local produce
• Buy produce rather than products
• Up the Veg - increase the vegetable intake.  With modern methods, much of our fruits and vegetables come from far off lands.   To remain fresh they’re picked early before they get that last boost of nutrients, so they lack the nutrients they used to have.  The 5 a day rule is now more like 10 a day.
• Schedule rest into your day
• Disconnect from technology and Reconnect with nature and each other

 
 
 
 
You can follow carina at:
www.itsanaturalchoice.com
www.breaking-fads.com
Rest & Reset webinars - https://bit.ly/3UKdkZH
Follow her journey on Facebook & Instagram:
@itsanaturalchoice
@welovebreakingfads
Rest & Reset

It’s beginning to look a lot like winter, that crispness in the air, the dark evenings, not leaving the house without your warm coat.  I love this time of year, it’s a time to rest, cocoon and nourish yourself.
 
This is one of my favourite winter warmer recipes and as an added bonus it’s simple, made in one pot and nourishing.
 
Lentil & sweet potato cottage pie
 
Ingredients

• 2 onions, finely chopped
• 2 carrots,  finely chopped
• 2 celery stalks, finely chopped
• 2 Tbsp olive oil 
• 4 garlic cloves, crushed
• 200ml red wine 
• ½ bunch of thyme 
• 2 Tbsp tomato purée
• 2 Tbsp soy sauce 
• 2 tsp brown sugar 
• 2 tsp red wine vinegar
• 2 tins lentils, drained
• 1 tin chopped tomatoes 

For the mash topping

• 2 large sweet potatoes peeled and roughly chopped into 3cm pieces
• 30g plant-based butter
• 2 tsp mustard powder 
• 2 Tbsp plant-based milk 
• 2 tsp pumpkin seeds

 
Method

• Put the onions, carrots, celery and olive oil into a Casserole dish. Place on the hob & cook over a medium heat for 8-10 mins until softened, add the garlic and fry for another minute. 
• Pour in the wine, deglaze the dish (scraping up any bits stuck on the bottom), and simmer for 2 mins until most of the wine has evaporated.
• Add the thyme, tomato purée, soy sauce, brown sugar and vinegar to the dish and stir to combine. 
• Tip in the lentils, tomatoes and 100ml water and simmer for 10-12 mins until reduced and thick enough to coat the back of a spoon.

• Top the dish with the sliced sweet potato and mix the mustard, butter and milk and pour over the top, then sprinkle with the seeds
• Heat the oven to 200C. 
• Bake for 30-35 mins until golden and bubbling. 
• Once baked and left to cool, the pie will keep frozen for up to three months. Defrost thoroughly overnight, then reheat in the oven until piping hot.

N.B. You can use minced meat/chicken if you prefer
 
 
You can follow carina at:
www.itsanaturalchoice.com
www.breaking-fads.com
Rest & Reset webinars - https://bit.ly/3UKdkZH
Follow her journey on Facebook & Instagram:
@itsanaturalchoice
@welovebreakingfads
Rest & Reset
 

I work with 5 Bodytypes, each based on a hormonal system.  Each has different needs, physical, nutritional, emotional and spiritual.  In this article I’m going to focus on what type of rest each needs.  To find out your Bodytype take my quiz on Instagram @welovebreakingfads or at www.breaking-fads.com 


Nikki type (Pituitary)
Nikki is a thinker, most likely to be a professor/scientist
What type to rest does Nikki need most:
Mental rest = schedule short breaks regularly, write your nagging thoughts down before bed, gadget free time, meditation
Sensory rest =turn off the gadgets and technology, get out in nature, read a book.


Kate type (Thyroid)
Kate has the soul of an artist and a very inquisitive mind
What type to rest does Kate need most:
Creative rest = notice the beauty in things, have images of art you love around you
Sensory rest = see above


Maya Type (Adrenal)
Maya is a born leader and likes control
What type to rest does Maya need most:
Physical rest = go to bed early, deep breathing, restorative exercises (yin yoga, Pilates, tai chi)
Spiritual rest = Volunteer for something close to your heart, grounding work (reiki, meditation, yoga, Tai chi)


Lilly type (Reproductive)
Lilly is the mother of the group, looking out for everyone else
What type to rest does Lilly need most:
Mental rest = see above
Emotional rest = talk about how you feel, write it, draw it.


Jess type (Reproductive/Pituitary)
Jess is the modern woman, she is adaptable with lots of energy
What type to rest does Jess need most:
Social rest = catch up with an old friend, one to one interactions, take a night off from social activities including online.
Spiritual rest = see above


If you need all 7 types of rest, you just need a full stop and a reset.  You are burning yourself out and have probably ignored the signs your body has given you till now.  Check out the Rest & Reset workshops below, If you want to join our November webinar on Bodytypes and Rest follow this link:
https://lp.constantcontactpages.com/sh/PxbP2Yj/RestResetWorkshopSeries?source_id=c6a5be8b-569b-4409-b17d-7e928b393ee5&source_type=em&c=




You can follow carina at:
www.itsanaturalchoice.com
www.breaking-fads.com
Follow her journey on Facebook & Instagram, Join Facebook group – The Natural Health Tribe, Rest & Reset
@itsanaturalchoice
@welovebreakingfads