• 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
MENU

natural choice blog

Forget the resolutions!  Set some sound intentions for 2016!

31/12/2015

0 Comments

 
Picture
This year rather than making a list of new years resolutions try making a vision board full of your intentions for the year ahead.  Resolutions have the reputation of being broken so ditch the resolutions.

Be as big and bold as you like but remember to put up the everyday goals too.

So what will be your intentions this year

make the intentions positive.

Instead of loose weight - say the weight will loose this time and you will win
Instead of clear debts - say you will earn €...... this year

Come from a place of love and positivity rather than fear and negativity.

Put up pictures of what you want rather than saying what you don't want.

Believe you can achieve it, mentally see yourself achieving your dreams. 

Trust yourself

Believe you deserve good things

Get out of your own way

Focus on the small steps the you need to take and start taking them.

Most of all enjoy the year!!
0 Comments

Things that are stopping you loosing weight that you might not have thought of.....

31/12/2015

0 Comments

 
Picture
1)  STRESS

Stress is a major factor in weight gain, whether it is physical stress or mental/emotional stress.
Generally if stress is acute we loose weight as the release of adrenaline burns up calories and nutrients at  a faster rate.  Once the stress becomes more chronic this is when the weight starts piling on. There are several reasons:
Chronic release of steroids and sugars into the body from the fight or flight process
Nutrients burn off quicker as the body tries to cope with the stress, this means that the body will start to store what is left to make sure it can survive.  
Stress releases toxicity into the body and this is stored in the fat stores


2) FLUIDS

You may be drinking way too many calories in your fluids:
Cappuccino 
Latte
Hot chocolate
Fizzy Drinks
Alcohol

This can put you at risk of Type II Diabetes which can cause a false hunger

Lack of fluid (i.e. Water) can also be to blame.  If you are dehydrated you will not only retain fluids but you will also confuse thirst for  hunger, causing you to eat more.


3)  NOT KNOWING WHAT YOU ARE EATING

Most people when they start a diet will fill out a food diary.  You will often be shocked at how much you are eating that you hadn't realised.

It is not vital to keep a food diary but it is important to be mindful of your food


4) DISTRACTED WHILE EATING

Many of us will eat whilst we are reading, at  a laptop, watching TV. This means we are not focussed on our food, not only that but we are not concentrating on chewing properly or how quickly we are eating, or taking notice of when we are full.  This all contributes to weight gain through poor digestion of food, increased consumption  and bad eating habits.


5) EXPECTING OVERNIGHT MIRACLES

Many dieters give up way too soon, this is normally because they expect to see huge results the second they start to eat better.  The body does not work that way.  It takes time to re balance.  

I have yet to see a person who has healthy habits longterm being unhealthy or hugely overweight.  It just doesn't happen, but the baits have to be longterm.

6) COMPARING

One of the worst things you can do while trying to lose weight is to compare yourself with every Tom, Dick and Harry that you have heard lost huge amounts of weight in a short period o time.  We are all different and our bodies work at different speeds.  As long as you are loosing weight or as I like to say,"the weight is loosing!" then that is all that matters in the long run.

7) BEING A DOG

Yea re not dogs so why do we rewards ourself with treats?  It is a very unhealthy habit and really self destructive.  How many times have you seen someone pig out after a really hard workout, or after their weigh in because they think they deserve it for working so hard, but when you stop and think about it they are making the journey far harder by doing it.  I'm all for rewarding yourself when you reach certain goals but with other things, not junk food.  It could be a:
night away
nice meal out
new clothes
night out at the theatre


8) BEING TOO STRICT

If you make your diet too restrictive you will eventually crack and have a complete pig out.  
Your eating habits should be in moderation.  Remember it is what you do on a regular basis that will give you the results.  That means if you eat well regularly(daily) then you will gain health and balance, but if you eat Junk, high sugar processed foods daily then you will eventually become unhealthy.  The choice is yours


9) WORKING OUT TOO HARD

I bet you didn't expect that one.  It comes down to pushing your body too hard and putting under stress.  A good workout is great but if you are pushing yourself too hard this is when it becomes detrimental.  Find balance in everything


10)  NO REST FOR THE WICKED

We think rest or relaxations a dirty word these days.  Part of any good weight management program should include periods of rest (or call it recharging)  The body needs rest to repair otherwise it will again see itself under stress.


So remember:
Be good to yourself
Be kind to yourself
​Be patient with yourself


0 Comments

What will you choose for 2016

28/12/2015

0 Comments

 
Picture
New Years Eve is fast approaching and like so many other years we are all contemplating the year gone and what Resolutions we can make to make next year better.

Only make a resolution you plan to keep. Pick something important to you!


Picture


Ask yourself a very simple question. Am I happy with where I am right now? The answer is a simple yes or no.
If you are happy keep doing what you are doing, no resolutions needed.
If the answer is no and you want to change it to a yes then you need to change. You are the one in control of your life.

Picture
Decide what you want. Not what you think others want you to do!
Decide how much you want it.
Get help. Seek advice if you need to. Get someone to help you if you need to. Make a plan and make it realistic.


Picture
clearly see your goal. See yourself achieving that goal. Then put that image to one side. Do not over focus on it like a dream.
Each week think of what you need to do on a daily basis to bring you a step nearer to your goal.


Picture
Lastly, believe in yourself. Believe you can, will and deserve good things.

Make 2016 your year!!!
0 Comments

The essentials about essential oils

16/12/2015

0 Comments

 
Picture
Essential oils have so many uses and many documented studies showing the benefits they can have for our health.

Essential oils are oils that carry he essence of the herb in a very concentrated format.  As a result you only need minute amounts.   Most Essential oils should not be taken internally and definitely not without the supervision of a qualified practitioner.  

So what can they do and how can you use them?
  • They can create an unfriendly environment for bacteria, fungi and bugs, thus helping the body to rebalance quicker.  Some examples of such oils are :  Clove/Basil/Cinnamon/Peppermint/Oregano/anise.
  • Certain Essential oils can reprogram information in the cell memory - e.g. DNA or diseases that result from cell malfunction
  • Can deliver Oxygen to the tissues, helping to kill of viruses and bacteria.  Such oils are: Cederwood/Spikenard/Vetvier/Sandlewood/patchouli/black pepper/Ginger and Myrrh


How can you use them?
  • Massage/blend
  • Baths
  • Inhalation
  • Infuser

Blending

Amount of base oil/lotion/bath oil/shower gel/bodybutter
 
BASE                    DROPS OIL (CHILD OVER 2 YRS          ADULTS
                           / ADULT WITH DELICATE SKIN
                           FOR FACIAL AREA                

10ml/1tbsp            2 DROPS                                         5  DROPS
20ml/2tbsp            4 DROPS                                         10 DROPS
25ml/2 1/2tbsp     5 DROPS                                         12 DROPS
30ml/3tbsp            6 DROPS                                         15 DROPS
50ml/5tbsp            10 DROPS                                       25 DROPS


For more information or an appointment feel free to contact the clinic on: 087 097 8880/[email protected]

​
0 Comments

Sprouting

10/12/2015

0 Comments

 
Picture
Sprouting is a Naturopaths ideal food.  Full of nutrients, alkalising, contain live digestive enzymes and great nutty flavour.

You can add Sprouted beans to a variety of foods:
salads
soups
stews
wraps
sandwiches
etc


So how do you make sprouts?   Well you soak the seeds.  The best way is to buy an inexpensive sprouter to start.  You can normally buy the seeds or beans with the sprouters, normally a good health food shop will stock all you need.

You wash the seeds/beans/pulses, then you leave to soak in the sprouter, usually overnight, then you drain the sprouts for several hours, rinse again and drain, then leave again (usually in sunlight.  each seed/pulse/bean needs a different amount of time.  These are listed below.

Soaking and Sprouting Times


Nut / Seed
Dry Amount
Soak Time
Sprout Time
Sprout Length
Yield

Alfalfa Seed
3 Tbsp
12 Hours
3-5 Days
1-2 Inches
4 Cups

Almonds
3 Cups
8-12 Hours
1-3 Days
1/8 Inch
4 Cups

Amaranth
1 Cup
3-5 Hours
2-3 Days
1/4 Inch
3 Cups

Barley, Hulless
1 Cup
6 Hours
12-24 Hours
1/4 Inch
2 Cups

Broccoli Seed
2 Tbsp
8 Hours
3-4 Days
1-2 Inches
2 Cups

Buckwheat, Hulled
1 Cup
6 Hours
1-2 Days
1/8-1/2 Inch
2 Cups

Cabbage Seed
1 Tbsp
4-6 Hours
4-5 Days
1-2 Inches
1 1/2 Cups

Cashews
3 Cups
2-3 Hours
 
 
4 Cups

Clover
3 Tbsp
5 Hours
4-6 Days
1-2 Inches
4 Cups

Fenugreek
4 Tbsp
6 Hours
2-5 Days
1-2 Inches
3 Cups

Flax Seeds
1 Cup
6 Hours
 
 
2 Cups

Garbanzo Beans
(Chick Pea)
1 Cup
12-48 Hours
2-4 Days
1/2-1 Inch
4 Cups

Kale Seed
4 Tbsp
4-6 Hours
4-6 Days
3/4-1 Inch
3-4 Cups

Lentil
3/4 Cup
8 Hours
2-3 Days
1/2-1 Inch
4 Cups

Millet
1 Cup
5 Hours
12 Hours
1/16 Inch
3 Cups

Mung Beans
1/3 Cup
8 Hours
4-5 Days
1/4-3 Inches
4 Cups

Mustard Seed
3 Tbsp
5 Hours
3-5 Days
1/2-1 1/2 Inches
3 Cups

Oats, Hulled
1 Cup
8 Hours
1-2 Days
1/8 Inch
1 Cup

Onion Seed
1 Tbsp
4-6 Hours
4-5 Days
1-2 Inches
1 1/2-2 Cups

Pea
1 Cup
8 Hours
2-3 Days
1/2-1 Inch
3 Cups

Pinto Bean
1 Cup
12 Hours
3-4 Days
1/2-1 Inch
3-4 Cups

Pumpkin
1 Cup
6 Hours
1-2 Days
1/8 Inch
2 Cups

Quinoa
1 Cup
3-4 Hours
2-3 Days
1/2 Inch
3 Cups

Radish
3 Tbsp
6 Hours
3-5 Days
3/4-2 Inches
4 Cups

Rye
1 Cup
6-8 Hours
2-3 Days
1/2-3/4 Inch
3 Cups

Sesame Seed,
Hulled
1 Cup
8 Hours
 
 
1 1/2 Cups

Sesame Seed,
Unhulled
1 Cup
4-6 Hours
1-2 Days
1/8 Inch
1 Cup

Spelt
1 Cup
6 Hours
1-2 Days
1/4 Inch
3 Cups

Sunflower, Hulled
1 Cup
6-8 Hours
1 Day
1/4-1/2 Inch
2 Cups

Teff
1 Cup
3-4 Hours
1-2 Days
1/8 Inch
3 Cups

Walnuts
3 Cups
4 Hours
 
 
4 Cups

Wheat
1 Cup
8-10 Hours
2-3 Days
1/4-3/4 Inch
3 Cups

Wild Rice
1 Cup
12 Hours
2-3 Days
Rice Splits
3 Cups
0 Comments

Croup and Colic - The Natural Choice

10/12/2015

0 Comments

 
Picture
Croup and Colic will affect most children at some point.  I would always say if you are worried then got o your Doctor. 

There are some simple natural methods that can help with these issues.

CROUP
  • Cold air - Cold air is an old remedy.  Wrap the baby up warm and either go out into the cold air or stand by an open freezer until the child feels relief
  • Steam inhalations - The best way is to shut yourself and your baby in the bathroom, turn on the hot taps and allow steam to fill the room, you can add 2-3 drops of peppermint oil to help open the airways if you like.  Another steam option is to make a steam bath and ho; your baby on your lap with a towel over both of you and the bath,  and inhale in the steam
  • Elderberry - Elderberry syrup is lovely for upper respiratory problems and enhances the immune system.
  • Calm - Either you amor the baby - Chamomile tea with honey is a nice relaxing blend.  If your child is crying it is likely to bring on a coughing fit.
  • Herbs - Lobelia and Mullein are wonderful herbs for the lungs but should only be taken under strict supervision of a qualified herbalist.

COLIC
  • Hold the baby completely upright whilst feeding and wind well before lying down.
  • Small feeds - sometimes smaller more frequent feeds can help if the  baby is not digesting very well
  • Breastfeeding - change your diet - there may be something you are eating that is upsetting your baby's digestion or causing an intolerance  check with a nutritional therapist what may be the cause and get a nutrition plan to make sure you are getting enough nutrients of you and baby.  Common causes are: dairy foods especially cows milk, coffee, tea, chocolate, sulphur foods (broccoli, onion, cauliflower, cabbage, garlic, brussel sprouts), wheat and gluten
  • Rule out reflux - if persistent check that baby doesn't have reflux
  • Fresh air - get out into the fresh air with baby
  • Warm Baths - use lavender/chamomile in the bath
  • Get moving - baby that is - Certain baby exercises can do wonders for releasing trapped gas. You can try doing bicycle legs, bent legs or put their bellies on your thighs for gentle pressure. You can also do gentle belly massages. (Always do clockwise motion when rubbing baby’s tummy.)
  • ​Baby probiotic
  • Herbs - Fennel, Chamomile or Lemon Balm can be used with the assistance of a herbalist.  If the mother is breastfeeding she can drink the teas and it will pass through into the milk.  If on formula the tea can be added to the baby's formula water.  Start with very small doses and build up.  Make the tea weak.
  • Formula - try changing the formula if you think there may be something in the formula upsetting the digestion

If the problem persist seek medical advice.

Always check with a herbalist before using herbs or supplements with young children.

​
0 Comments

Christmas fruit cake recipe

8/12/2015

0 Comments

 
Picture
Christmas has always been known as a time of indulgence (well in my lifetime anyway).  It is a time to celebrate and be thankful.

Nutrition is not about denying ourselves, but more about making better, healthier choices, not making excuses for why we are entitled to eat anything we want whenever we want.  So at christmas it's ok to indulge and not feel guilty.

I am never a huge fan of fruit cake, it's just not my thing but i made these cakes about 10 years ago and have been tweaking the recipe since and love it.  

I recently added the photos on my Facebook page and have been asked a good few times now for the recipe so i thought I'd share it here too.


Yummy fruity christmas cake

INGREDIENTS 
(MAKES 3 CAKES)

2KG MIXED DRIED FRUIT
300G UNSALTED BUTTER
600G DARK MUSCOVADO SUGAR
300ML MARSALA WINE
ZEST 3 LEMONS
ZEST AND JUICE 3 ORANGES
8 LARGE EGGS
600G CHESTNUT PUREE (RECIPE AT END OR CAN BUY IN TINS)
60G PLAIN FLOUR
1 1/2TSP BAKING POWDER
1TSP GROUND CINNAMON
1TSP GROUND CLOVES
1TSP GROUND NUTMEG


METHOD
Mix the fruit, sugar butter, zest and juice, and marsala wine into a large saucepan and let soak for 2 hours.

While the mix is soaking make the chestnut puree.
Place 600g of piled roasted chestnuts into 2 cups of water and 1 cup sugar into a saucepan.  Bring to the boil and simmer for 20 minutes until most of the liquid is evaporated.  Strain the liquid and place the chestnuts into a blender.  slowly add the sugar water while blending the chestnuts until you have a paste like consistency.

Add the chestnut puree to the fruit mix. Bring to the boil for 10 minutes then leave to cool for a further 30 minutes.

Mix the dry ingredients together .

Add the whisked eggs to the fruit mix then add the dry ingredients to the mix.  Mix until completely blended.

Line 3 round baking tins with parchment paper.  The parchment paper should be 2x the height of the side of the tin.  Grease the inside of the paper with the butter wrappers.

Divide the mix between the 3 tins.

Place the cakes into a preheated oven at 150 degrees.  Bake for 2 hours.  Before you remove from the oven stick a long thin metal utensil into the cake, if it comes back out clean the cake is baked, if not put back in the oven for a further 10 minutes and check again.



Let me know how your cakes come out

​Merry christmas my lovelies.


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.

    Archives

    July 2024
    June 2024
    April 2024
    February 2024
    January 2024
    November 2023
    October 2023
    August 2023
    July 2023
    May 2023
    April 2023
    March 2023
    February 2023
    January 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    March 2018
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    October 2014
    August 2014
    June 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013

    Categories

    All

    RSS Feed

Powered by Create your own unique website with customizable templates.
Photo from MarcooJethro®
  • 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