 In today’s fast-paced world, rest has become a luxury, not a necessity, even a dirty word. But as we juggle endless tasks, deadlines, and social commitments, we begin to feel the weight of burnout creeping in.
The irony? Rest is precisely what we need to recharge. Traditional health practices have long recognised the importance of rest and recovery, offering us timeless tools to restore our energy. Whether through herbal remedies, mindfulness, or sleep hygiene, we can draw upon these methods to combat modern exhaustion. Why Rest is Essential The human body and mind weren’t designed for constant movement and stimulation. Just like our devices, we need time to recharge. Chronic stress and a lack of rest can lead to physical fatigue, mental burnout, and weakened immunity. Yet, rest isn’t simply about sleeping more—it’s about quality rest. Traditional Approaches to Rest o Herbal teas like chamomile, lavender, and valerian root have been used for centuries to support relaxation and improve sleep quality. o Hot chocolate – I mean good quality cacao or dark chocolate · Cacao contains magnesium, know to promote muscle relaxation and calm. · The warmth of hot chocolate can create a soothing ritual before bedtime · Its natural bitter compounds may help stimulate the production of serotonin—a precursor to melatonin, the hormone that regulates sleep. o Another ancient practice is mindful breathing. Deep, slow breathing activates the parasympathetic nervous system, helping to reduce stress and promote calm. Even a few minutes a day can shift your energy. Lastly, rest isn’t just about sleeping through the night; it’s about balance throughout the day. Practices like midday naps (siestas), switching off your tech, disconnecting or short breaks in nature allow us to reset, supporting both mental and physical energy. More Go slow less Flo Jo. You can follow carina at: www.itsanaturalchoice.com www.breaking-fads.com Rest & Reset webinars - follow us on Facebook. Follow her journey on Facebook & Instagram: @itsanaturalchoice @welovebreakingfads Rest & Reset
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 Spring is a time for renewal, and the energy of the season invites us to shed old habits and embrace newer & healthier ones. With the longer days and the first signs of nature waking up, it’s the ideal time to rejuvenate your body and mind.
Detox with Nature Spring brings fresh, vibrant produce that supports natural detoxification. Include seasonal fruits and vegetables like o leeks, spring onions, rhubarb, and dandelion greens in your meals. These foods help cleanse the liver and digestive system, promoting overall wellness. Mindfulness and Movement Incorporate mindful movement into your routine, whether it’s through: o yoga, tai chi, maybe a little sea swim or a simple walk in nature. These practices help reduce stress, improve circulation, and ground your energy. Herbal Support Herbal tonics like: o nettle tea, burdock root, and dandelion are excellent for spring detoxing. They support the liver and kidneys, helping to flush out excess waste and promote vitality. Detox your space Why do you think they call it a spring clean. Take your time and go room by room. Remove anything you have not used in 2 years or the things that don’t spark joy in you. Anything that is still in good nick can be sold/donated. It is amazing how much better you feel, and how much more you achieve when you are not living in clutter. We are amongst the first generations not to live by the seasons, to live pretty similarly in all seasons, rarely stopping to smell the roses. By adopting these spring wellness rituals, you’ll align with the energy of the season, nurturing your body, mind, and spirit as you prepare for a healthy year ahead. You can follow carina at: www.breaking-fads.com www.itsanaturalchoice.com Rest & Reset webinars - follow us on Facebook. Follow her journey on Facebook & Instagram: @itsanaturalchoice @welovebreakingfads Rest & Reset  This is the 2nd of my batch in a bag recipes series this year, one of the biggest hurdles to cooking healthy, ironically, is lack of energy more than a lack of time. These meals will be prepared where you can batch prepare tasty meals and store in the freezer to use on a night you don’t have the time or the energy to start cutting onions.
INGREDIENTS Prep in a bag: - 2 cups/500 g Beef mince - 3 1/2 cups chopped tomatoes, (2 x tins) - 3 Sticks Celery, Chopped finely - 3 Carrots, Peeled and chopped finely - 1 Onion, Peeled and chopped finely - 6 Cloves of garlic, Peeled and crushed - 3/4 cup Tomato pureé - 1/2 cup/125 ml Red wine - 2 Beef stock cubes - 2 tsp Dried oregano - 3 Bay leaves - Salt and freshly ground black pepper Before serving: - 1 Tbsp Worcestershire sauce - 1/2 cup Fresh basil, Finely chopped METHOD - Cook as per instructions below - Add the cooled cooked food into a freezer friendly zip lock bag. - Label bag - Place in the freezer (up to 4 months) To cook: - Mix all the prep in a bag ingredients together then add to: - Slow cooker - medium setting for 4 hours - Oven - 150C for 1 hour 15 minutes - Hob - medium heat, 45 minutes To reheat: - Remove the bag form the freezer and let defrost in the fridge - Once fully defrosted, empty the contents of the bag into your slow cooker/roasting tin/large saucepan, cover with lid - cook on low for 30-45 minutes - Before serving add the Worcestershire sauce and top with basil - Serve with pasta and salad or on Jacket potato, or with mashed potatoes on top and grilled till golden cottage pie Customisation: - Add finely chopped mushrooms - Replace mince with lentils Quick and easy, with minimal fuss in the middle of the week You can follow carina at: www.itsanaturalchoice.com www.breaking-fads.com Rest & Reset webinars - follow us on Facebook. Follow her journey on Facebook & Instagram: @itsanaturalchoice @welovebreakingfads Rest & Reset  As a practitioner I have seen so many people that thought they just couldn’t loose weight, all the diets they tried never gave them long-term results. So, I put together my program with sustainable weight loss, bodytype, tasty recipes, and ease in mind and my clients started to see results eating food that all the family could eat.
Fad diets come and go, promising rapid results and often featuring extreme restrictions or unsustainable rules. Yet, time and again, these trends fail to provide long-lasting results. The Power of Personalisation We all know that one-size-fits-all diets don’t work, and that's where the benefits of a personalised plan shine. If you’re looking for weight management, energy boosts, or overall health improvements, your body type plays a crucial role in determining which foods, exercises, and routines will be most effective for you. Why a Personalised Plan Works When you follow a generic diet or the latest trend, you’re likely to miss the unique nuances of your body. Each individual’s metabolism, digestive function, and nutrient needs are different. A personalised plan takes these factors into account, ensuring you receive the right foods and lifestyle recommendations for your specific body type. This approach not only supports your health goals—whether that’s weight management, improved digestion, or higher energy levels—but it does so in a way that is sustainable and effective in the long term. A plan written by an experienced nutritional therapist, grounded in clinical expertise, will provide you with the necessary tools to achieve lasting health improvements. I n contrast to fad diets, which often promise rapid results and leave you feeling deprived, a personalised wellness plan ensures that your body receives what it needs to function optimally. It’s not about restriction; it’s about giving your body what it needs to thrive—while also understanding its unique requirements. Take our quiz to see which bodytype you are at www.breaking-fads.com You can follow carina at: www.itsanaturalchoice.com Rest & Reset webinars - follow us on Facebook. Follow her journey on Facebook & Instagram: @itsanaturalchoice @welovebreakingfads Rest & Reset  February often feels like a month of waiting – for the days to grow longer, the weather to improve, or life to feel more vibrant. But what if February could become a time to prioritise your well-being and set the tone for the year ahead?
1. Rest Is the Root of Wellness It’s not just about sleep, although quality rest is essential. February is an ideal time to practise “active rest” – think restorative yoga, meditation, or simply enjoying a mindful moment with a cup of tea. Rest restores your nervous system, helping you to approach life with clarity and calm. 2. Seasonal Immunity Boosters Winter bugs are still making the rounds, so keep your defences strong with foods rich in vitamin C, zinc, and antioxidants. Think oranges, red peppers, and pumpkin seeds. Elderberry syrup is a favourite for supporting immunity – and it’s simple to make at home. 3. Prioritise Mental Well-being The darker months can weigh heavily on our mood. February is a great time to build small rituals into your day that boost mental health, such as journaling, practising gratitude, embracing your creativity, or connecting with a loved one. Nature can also play a healing role – even a short walk among trees or by the sea can lift your spirits. 4. The Power of Herbal Medicine Herbs like chamomile and lemon balm can calm frazzled nerves, while St John’s Wort may help with mild low mood (though consult your GP if you’re on medication). February’s slower pace invites us to experiment with natural remedies that can nurture our mind and body. By approaching February as a month of restoration and gentle action, you’ll emerge stronger and more centred, ready to embrace the lighter months ahead. You can follow carina at: www.itsanaturalchoice.com www.breaking-fads.com Rest & Reset webinars - follow us on Facebook. Follow her journey on Facebook & Instagram: @itsanaturalchoice @welovebreakingfads Rest & Reset  This Valentines instead of getting caught up in the expensive commercial side, let’s look at some ways we can bring it back to its roots. Let us explore ways to embrace love naturally this Valentine’s Day.
Valentine's Day presents an opportunity to celebrate your emotional connections with your partner. Rather than opting for crowded restaurants or busy events, consider spending quality time together in a cosy environment—an evening in, a peaceful walk in nature, a meaningful conversation
Food is often at the centre of celebrations, so why not prepare a meal that is both delicious and nutritious? Cooking together can be an intimate experience that strengthens bonds while promoting healthy eating habits. Recipe Idea: Heart-Healthy Quinoa Salad - Ingredients: quinoa, cherry tomatoes, cucumber, bell peppers, fresh herbs (like parsley or basil), olive oil, lemon juice, salt & pepper. - Preparation: Cook quinoa according to package instructions and allow it to cool. Mix with chopped vegetables; drizzle with olive oil and lemon juice for dressing.
Include herbal remedies known for their aphrodisiac qualities into your Valentine's celebration! For example, consider crafting a calming tea blend using ingredients such as: - Rooibos – Known for its antioxidant properties. - Rose Petals – Often associated with love; they can enhance mood. - Ginger – Renowned for boosting circulation. To make an herbal romance tea: Combine equal parts dried rooibos and rose petals with a pinch of ginger in hot water. Let steep for 5-7 minutes before serving—ideal for sipping by the fire.
Take some time on Valentines day to express gratitude towards each other, how often do we really say how much we mean to each other? Share what you appreciate most about one another. This simple yet profound practice nurtures emotional well-being while reinforcing positive relationship dynamics. Most of all lead from the heart! Sending my love to you all on Valentines! You can follow carina at: www.itsanaturalchoice.com www.breaking-fads.com Rest & Reset webinars - follow us on Facebook. Follow her journey on Facebook & Instagram: @itsanaturalchoice @welovebreakingfads Rest & Reset  As the post-holiday blues settle in and winter’s chill lingers, many of us feel sluggish and unmotivated. But what if February could become a time of revival rather than survival? With a few natural health tips, you can shake off the winter fog and restore your energy.
1. Support Your Energy with Whole Foods Nature gives us what we need for the season. Focus on warming, nutrient-rich foods like root vegetables, oats, lentils, and leafy greens. These foods keep your blood sugar stable and your energy consistent. Swap sugary snacks for raw nuts or seeds with a piece of fruit to fuel your day naturally. 2. Hydration Isn’t Just for Summer Cold weather can trick us into forgetting to drink enough water. Dehydration often masquerades as fatigue. Keep your energy up by sipping warm herbal teas like nettle or ginger throughout the day. They hydrate while providing bonus nutrients or digestion support. (Warming food and drinks in the winter) 3. Embrace Movement to Beat the Winter Slump When it’s cold, curling up indoors feels tempting, but gentle movement can do wonders for your energy. Try a brisk walk in nature to soak up any sunlight. Even 15 minutes can reset your mind and support your immune system. If it’s too wet or cold then you can follow a Yoga/Pilates class online or but a rebounder and bounce for 5-10 minutes a day 4. 4. Use Nature’s Boosters Herbal allies like ashwagandha and ginseng can help balance your stress levels and gently support energy without the crash of caffeine. If sleep is the culprit behind your fatigue, magnesium or valerian root may help improve your rest. As with any herbal medicines, if you have a medical condition or are taking medication check with your health practitioner before adding anything to your regime. By nourishing yourself and working with the rhythms of winter, you can feel energized and ready for spring’s awakening. You can follow carina at: www.itsanaturalchoice.com www.breaking-fads.com Rest & Reset webinars - follow us on Facebook. Follow her journey on Facebook & Instagram: @itsanaturalchoice @welovebreakingfads Rest & Reset  I will be including a new series of Batch in a bag recipes, quick, easy, highly nutritious, perfect for those who aren’t confident cooks or just don’t normally have time. These will be part of our Breaking Fads program.
Beef stew This hearty, immune-boosting soup is packed with fibre, protein, and it’s warming in these cold months. Ingredients (Serves 4) Batch it in a bag
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This dish creates a balanced meal that offers a wide range of essential nutrients, promoting overall health and well-being. Our ancestors were no fools. You can follow carina at: www.itsanaturalchoice.com www.breaking-fads.com Rest & Reset webinars - follow us on Facebook. Follow her journey on Facebook & Instagram: @itsanaturalchoice @welovebreakingfads Rest & Reset  Spiced Lentil and Sweet Potato Stew that will keep you cozy during the chilly winter days.
Recipe Spiced Lentil and Sweet Potato Stew Ingredients: - 1 Tbsp coconut/rapeseed oil - 1 onion, chopped - 2 cloves garlic, minced - 1 tsp ground cumin - 1 tsp ground coriander - 1 tsp turmeric powder - 1/2 tsp smoked paprika (optional) - Salt and pepper to taste - 2 medium sweet potatoes, peeled and diced - 1 cup dried green or brown lentils, rinsed - 6 cups vegetable broth or water - 1 tin (400g) diced tomatoes - 2 cups spinach or kale, roughly chopped - Juice of half a lemon Method: 1. In a large pot over medium heat, warm the oil. Add the chopped onion and sauté for about 5 minutes until softened. Add the minced garlic and cook for another minute. 2. Stir in cumin, coriander, turmeric, smoked paprika (if using), salt, and pepper. Cook for another minute until fragrant. 3. Add the diced sweet potatoes and lentils to the pot; stir well to coat them with spices. 4. Pour in vegetable broth (or water) along with diced tomatoes. Bring it to a boil before reducing heat to let it simmer for about 25–30 minutes until lentils are tender and sweet potatoes are cooked through. 5. In the last few minutes of cooking, stir in spinach or kale until just wilted. 6. Before serving, squeeze in lemon juice for brightness. 7. Ladle into bowls and enjoy this wholesome stew that warms both heart and body! Why This Recipe Is Perfect for January: Packed with protein-rich lentils and nutrient-dense sweet potatoes, this stew not only warms you up, the herbs and spices dispel damp and cold from your body, but also provides excellent nourishment during the cold months while being simple enough to prepare! You can follow carina at: www.itsanaturalchoice.com www.breaking-fads.com Rest & Reset webinars - follow us on Facebook. Follow her journey on Facebook & Instagram: @itsanaturalchoice @welovebreakingfads Rest & Reset  For the month of January, I present to you a delightful recipe for Hearty Vegetable and Quinoa Soup. It’s nourishing, warm, and perfect for combating the winter chill while supporting your health in the new year.
Ingredients: - 1 Tbsp coconut/rapeseed oil - 1 onion, chopped - 2 carrots, diced - 2 celery stalks, diced - 3 cloves garlic, minced - 1 tsp ground cumin - 1 tsp dried thyme - 1 tsp smoked paprika (optional) - Salt and pepper to taste - 1 tin (400g) diced tomatoes - 6 cups vegetable broth or water - 1 cup quinoa, rinsed - 2 cups leafy greens (spinach or kale) - 1 cup green beans, chopped (fresh or frozen) - Juice of half a lemon Method: 1. In a large pot over medium heat, warm the oil. Add the chopped onion, carrots, and celery. Sauté for about 5 minutes until softened. 2. Stir in the minced garlic along with cumin, thyme, smoked paprika if using, salt, and pepper. Cook for another minute until fragrant. 3. Pour in the diced tomatoes along with their juices and add the vegetable broth or water. Bring it to a gentle boil. 4. Stir in the rinsed quinoa and reduce the heat to let it simmer for about 15 minutes until quinoa is cooked through. 5. Add in your leafy greens and green beans during the last few minutes of cooking—this will help retain their vibrant colour and nutrients. 6. Before serving, stir in the lemon juice for an added burst of flavour that brightens the soup. 7. Ladle into bowls and enjoy this hearty yet healthy dish on chilly January evenings! Why This Recipe is Perfect for January: This soup is packed with protein-rich quinoa and a variety of vegetables that boost your immune system during cold weather months. It's easy to prepare ahead of time as well—the flavours deepen wonderfully after sitting overnight! You can follow carina at: www.itsanaturalchoice.com www.breaking-fads.com Rest & Reset webinars - follow us on Facebook. Follow her journey on Facebook & Instagram: @itsanaturalchoice @welovebreakingfads Rest & Reset |
AuthorCarina 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
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