​As a naturopathic practitioner, I recognize the potential benefits of juicing as part of a comprehensive approach to cancer support. As a Stage 4 cancer patient I know the benefits it’s afforded me.  Let's explore how incorporating fresh juices into one's diet can contribute to nourishing the body and promoting overall well-being during the cancer journey.
 
1. Nutrient Density and Cellular Support:
   Freshly extracted juices are a concentrated source of vitamins, minerals, and phytonutrients, providing the body with a powerful infusion of essential nutrients. This nutrient density is particularly valuable for individuals dealing with cancer, as it supports the nutritional needs of cells and tissues, promoting optimal functioning.
 
2. Hydration and Detoxification:
   Proper hydration is crucial for overall health, and juicing offers a delicious and hydrating way to meet daily fluid requirements. Certain fruits and vegetables are naturally diuretic (cucumber, celery, etc) aiding your natural detoxification processes.
 
3. Digestive Ease and Nutrient Absorption:
   Juicing breaks down the cell walls of fruits and vegetables, making the nutrients more readily available for absorption. For individuals undergoing cancer treatments that may impact digestion, such as chemotherapy, juicing provides a gentle and easily digestible form of nutrition.
 
4. Antioxidant Protection:
   Cancer development is often associated with oxidative stress and damage caused by free radicals. Fresh juices, particularly those rich in colorful fruits and vegetables like berries and leafy greens, are abundant in antioxidants. These compounds help neutralize free radicals, providing protective support against oxidative damage.
 
5. Alkalizing Properties:
   Maintaining a slightly alkaline pH in the body is believed to be beneficial for overall health and may create an environment less conducive to cancer growth. Many fruits and vegetables used in juicing, such as lemons and leafy greens, have alkalizing properties.
 
6. Immune System Enhancement:
   Juices can be tailored to include immune-boosting fruits, vegetables and herbs.  
 
My simple rule is always more vegetables than fruit, always add lemon or lime, add a herb like ginger or turmeric.
 
You can follow carina at:
www.itsanaturalchoice.com
www.breaking-fads.com 
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​There are so many reason’s we yoyo diet.  Here are 5 more reasons we have a love hate relationship with diets, some diets are even statistically made to fail, it maddening!
DID YOU KNOW:

1. Stress can impact your weight? High levels of stress can trigger emotional eating and lead to weight gain. Implementing stress-management techniques is essential for overall well-being.

2 - Crash diets might lead to "yo-yo" dieting? Rapid weight loss followed by weight regain is a common occurrence with extreme diets, which is why a balanced, long-term approach is always what I recommend.
3 - Keeping a food diary can help with weight loss? It increases awareness of eating habits, encourages mindful eating, and assists in identifying potential areas for improvement.
4 - Not all fats are bad for you? Healthy fats, such as avocados, nuts, and olive oil, are essential for your body's functions and can actually contribute to weight loss when consumed in moderation.
5 - Dieting doesn't mean giving up all your favourite foods? Moderation is key, and allowing yourself an occasional treat can help maintain a balanced and sustainable approach to weight management.
 
 
Breaking Fads is now available online.  This is the program I have used with clients for the past 15 years, updated and improved with hundreds of new and improved delicious recipes. You get to follow the plan that is based on your bodytype, so drastically improve your chance of success, the food is healthy, delicious and you will not get bored.  If this sounds like what you’ve been looking for go to www.breaking-fads.com and take the quiz, see which bodytype you are and then sign up for your program, it’s that simple.
 
Click on the link:   https://breaking-fads.com/take_quiz/
 
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:
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​We’ve all tried them and most of us hate them.  Whether they are too restrictive, too boring, you loose interest or can’t sustain them as a way of living.  I’m here to tell you it’s not you, it’s the DIET.
 
1️- Did you know that crash diets and extreme calorie restrictions can actually slow down your metabolism over time? It's important to take a gradual and sustainable approach to maintain a healthy metabolic rate.  Anything too extreme will not work long-term.
 
2️ - Did you know that drinking water can aid in weight loss? Studies show that staying hydrated can help boost your metabolism and reduce calorie intake throughout the day.
 
3️ - Did you know that protein-rich foods like eggs, lean meat, and legumes can help you feel fuller for longer? Including protein in your meals can help curb hunger and promote weight loss.  Protein high diets suit certain bodytypes whereas easy to digest foods suit other bodytypes.
 
4️ - Did you know that sleep plays a crucial role in weight management? Lack of sleep can disrupt hormones related to appetite and lead to increased cravings and weight gain.  Pushing to a limit is not helping your waistband.
 
5️ - Did you know that certain foods, such as spicy peppers and green tea, can potentially increase your metabolic rate and aid in weight loss?
 
 
 
Breaking Fads is now available online.  This is the program I have used with clients for the past 15 years, updated and improved with hundreds of new and improved delicious recipes. You get to follow the plan that is based on your bodytype, so drastically improve your chance of success, the food is healthy, delicious and you will not get bored.  If this sounds like what you’ve been looking for go to www.breaking-fads.com and take the quiz, see which bodytype you are and then sign up for your program, it’s that simple.
 
 
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
 
 

​CBD and CBG are part of my own cancer toolbox.  I use an oral CBG paste on a daily basis for a host of reasons.  If you are going through cancer treatments and are thinking of using plant & nutritional medicines, please let your oncologist know.
 
Here are some of the benefits of CBD 
 

• Cancer-Related Symptoms:

Chemotherapy will often cause nausea, vomiting, and loss of appetite. CBD's antiemetic properties may provide relief, enhancing the overall quality of life during cancer treatment.
 

• Pain Management:

Chronic pain can be a big issue for anyone dealing with cancer. CBD exhibits analgesic properties and interacts with the endocannabinoid system, which plays a crucial role in pain modulation. 
 

• Anti-Inflammatory Effects:

CBD's anti-inflammatory properties may help modulate the inflammatory response, potentially contributing to the overall management of cancer-related inflammation and associated symptoms.
 

• Anxiety and Depression Support:

Every cancer diagnosis often brings emotional challenges, including anxiety and depression. CBD interacts with receptors in the brain associated with mood regulation, suggesting potential benefits in alleviating symptoms of anxiety and depression. However, it's crucial to approach mental health support with a holistic perspective, including professional counseling when needed.
 

• Immune Modulation:

A balanced immune response is vital for the body's ability to recognize and combat cancer cells. CBD's immunomodulatory effects may contribute to a more robust immune function.
 
As a naturopathic practitioner living with Stage 4 Cancer, my approach is an individualized one. It’s essential to collaborate with your medical team to avoid any unwanted interactions between treatment. While CBD shows promise in supporting cancer patients, it should be viewed as part of an integrative care plan rather than a standalone solution. As we navigate the evolving landscape of CBD and cancer, an open and informed approach remains paramount in providing the best possible care for anyone going through cancer.
 
 
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
 

In the fast-paced rhythm of modern life, stress has become a constant companion for many, exerting a profound impact on our health and well-being. 
At the centre of our body's stress response lies cortisol, often referred to as the "stress hormone." While cortisol serves a vital role in regulating our response to stress, chronically elevated levels can wreak havoc on our health. 
Recognizing the signs of high cortisol and implementing natural strategies to lower it is crucial for restoring balance and vitality.
 
Signs of High Cortisol:
 

1. Weight Gain: Elevated cortisol levels can lead to increased abdominal fat deposition, even in individuals with normal body weight. This is often referred to as "stress belly" or "cortisol belly."
2. Sleep Disturbances: Cortisol plays a role in regulating our sleep-wake cycle. High cortisol levels, particularly in the evening, can disrupt sleep patterns, leading to insomnia or poor-quality sleep.
3. Fatigue: While cortisol is known for its role in the body's fight-or-flight response, chronically elevated levels can deplete energy reserves, resulting in fatigue and lethargy.
4. Anxiety and Irritability: Excess cortisol can exacerbate feelings of anxiety, irritability, and mood swings, contributing to heightened stress levels and emotional instability.
5. Digestive Issues: Cortisol can impact digestion by increasing stomach acid secretion and altering gut motility, leading to symptoms such as indigestion, bloating, and irritable bowel syndrome (IBS).
6. Immune Suppression: Prolonged exposure to high cortisol levels can suppress the immune system, making individuals more susceptible to infections and illnesses.  Always picking up that cold/bug that is going around, taking longer for cuts to heal.

 
If this sounds like I have been describing you, it is worth thinking about cortisol.  Follow me next week for some practical, natural solutions to help lower your cortisol and start you back on that road to feeling better.
 
 
 
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
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Rest & Reset
 

Devine Buddha bowl:
Ingredients:
- 1 cup quinoa, cooked
- 1 cup mixed greens (spinach, kale, arugula, etc.)
- 1 cup roasted vegetables (sweet potatoes, broccoli, bell peppers, etc.)
- 1/2 cup chickpeas, roasted or cooked
- 1/2 avocado, sliced
- 1/4 cup shredded carrots
- 2 tablespoons hummus
- 2 tablespoons tahini sauce
- 1 tablespoon olive oil
- Salt and pepper to taste
- Optional toppings: sesame seeds, chopped nuts, microgreens
 
Instructions:
1. Start by cooking the quinoa according to package instructions. Set aside.
2. Preheat the oven to 400°F (200°C). Toss your choice of vegetables in olive oil, salt, and pepper, then spread them on a baking sheet. Roast for 20-25 minutes or until tender and slightly browned.
3. While the vegetables are roasting, prepare the rest of the ingredients. Rinse and drain the chickpeas if using canned.
4. Assemble your Buddha bowl by dividing the cooked quinoa, mixed greens, roasted vegetables, chickpeas, avocado slices, and shredded carrots among serving bowls.
5. Add a dollop of hummus and tahini sauce on top of each bowl.
6. Season with salt and pepper to taste, and sprinkle with optional toppings if desired.
7. Serve immediately and enjoy your nutritious and flavorful Buddha bowl!
 
 
 
 
You can follow carina at:
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www.breaking-fads.com 
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We are at the halfway point of 2024 so I thought I would look at some of this year’s food trends.
 

• Functional Foods with Purpose:

   Functional foods that offer specific health benefits beyond basic nutrition. Ingredients like adaptogens, prebiotics, and collagen are gaining fame for their potential to support stress resilience, gut health, and skin vitality, respectively. 
 

• Plant-Based Diversity:

   This year plant based raised it’s game.  The emphasis went more to diversifying the range of plants included. A varied plant-based diet ensures a broad spectrum of nutrients, supporting overall health and vitality.
 

• Mindful Eating Technologies:

   Apps and devices designed to encourage mindful eating, personalized nutrition plans empower individuals to make informed choices. This is something I wholeheartedly encourage, my own approach with Breaking Fads is a personalised approach.
 

• Sustainable and Regenerative Practices:

   We are increasingly aware of the impact of their food choices on the environment, acknowledging the interconnectedness of personal health and the health of the planet.
 

• Innovations in Gut Health:

   The understanding of the gut-brain connection continues to deepen, and with it, the focus on gut health. Foods rich in prebiotics, probiotics, and fermented options have gained popularity for their potential to support digestive well-being and overall health. 
 

• Transparent Labelling and Clean Eating:

   We are increasingly seeking transparency in food labeling, with a preference for clean and minimally processed options. 
 
 
As a nutritional therapist, my focus remains rooted in empowering individuals to make informed and sustainable choices that support their unique health needs. I believe we are more inquisitive about what we are putting in our bodies and where it is coming from.  One of the positives of the internet is we are more informed than we have ever been, a downside is that it can be a little overwhelming.  I will try to continue to help you pick through the information out there and make the healthier choices.
 
 
 
 
You can follow carina at:
www.itsanaturalchoice.com
www.breaking-fads.com 
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Follow her journey on Facebook & Instagram:
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Rest & Reset
 

When did staying healthy get so complicated?  It feels like we are constantly talking about it.  More and more of us and our family and friends seem to be affected by serious or long-term illnesses or disorders.  The advice we are given seems to get more and more complicated and everyone has a solution, many of which don’t seem to really improve things.  So how can I make it a little easier?
These are my tips as a Nutritional therapist, Herbalist, Naturopath and a Nurse.
 
There are 4 pillars of health:

• Rest and Relaxation
• Sleep
• Nutrition
• Exercise

 
This week, get a nice pad, make out four columns on each page like the image above.

Fill out the pages for the next fortnight on a daily basis and  see what areas you are not doing well in.  These are the areas to focus on to improve.
 
There is probably 1 area that is neglected and one area that most of your efforts go.  It’s time to work smart not hard.  By balancing out the level of effort you put into each pillar, the better result you will see.
 
Rest and relaxation is often an area that gets neglected so this week take 10-30 minutes each day to switch of, put down the phone/tablet, find something that allows the tension to leave your body.  It can be anything from:

• Meditation
• Breath work – breath in for 4 seconds, hold for 4 seconds, breath out for 4 seconds, hold for 4 seconds and repeat till you feel less tense
• Yin yoga/pilates
• Swim
• Walk in nature – woods/beach/lake
• Draw
• Read
• Journal

 
Over the next few months I’ll be covering ways to improve each area without increasing your stress levels.
 
 
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

​Is it me or are we getting more and more tired?  More stressed?  More worn down? With less and less time to do things that bring joy?  Does even saying you need to find more time to do things that bring you joy sound a little strange?  A bit new agey? 

The thing is we are not robots and even if we were we would need to plug in, shut down for a while and recharge.  So why do we find the idea of rest so awkward?  When did the notion of being productive become so important it overtook the need to be healthy?
 
Over my many years of practice, I have seen this inability to take time for yourself create more chronic health conditions than I’d like.  I have seen people fight with themselves trying to make the healthy choice to rest for a while.  Normally feeling they have too much to do, too much rests on their shoulders, if they didn’t do it no-one would and then everything might just fall apart, they would look lazy.
 
The truth is that we are not built to keep going without adequate rest, but that’s not the whole story.  We have gotten too used to spinning too many plates, like a phone with too many tabs open we are draining the battery too quickly and eventually less and less will drain us more and more.
 
Myself, Janah Walshe and Vivianne Maloney decided, during lockdown, to come together and create an online series of videos to give the tools and knowledge you need to implement more meaningful rest into your lives without guilt.  To help create space for healing. 
 
We are sharing our Stress Module online for free for the next while.  You can gain access by following this link or at the end of this post:
https://rest-reset-s-site.thinkific.com/users/sign_up
 
This online module is packed with information on what might be causing your stress, how to recognise stress, what it is doing to your health and it is packed with tips on how to reduce stress, all of which can help your energy by removing what is draining you.
 
 
 
 
 
 
 
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:
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@welovebreakingfads
Rest & Reset

As a nutritional therapist and Herbalist i see many clients with thyroid issues.  Having a sluggish thyroid can feel like dragging a ball and chain around all day. But fret not, thyroid warriors! There are natural solutions to help support hypothyroid conditions and regain your zest for life. So, shake off the thyroid blues and dive into some tips that will have you feeling like super(wo)man again!
 
1. Nourish Your Thyroid: Feed your thyroid some love with nutrient-rich foods like seaweed, Brazil nuts, and coconut oil. They're like the superheroes that keep your metabolism moving, fighting off that sluggishness like it's their job (which it is).
 
2. Stress Less, Chuckle More: Stress is the thyroid's arch-nemesis! Find ways to manage stress, be it through a daily dose of laughter, yoga, or leisurely walks. Your thyroid will thank you, and you'll be pleasantly surprised by the happy hormones you'll generate!
 
3. Sleep Like a Sloth: Quality slumber is essential for thyroid health. Make your bedroom a cozy and tranquil haven, ditch the electronics before bed, and embrace the luxuriousness of a good night's sleep. You'll wake up feeling refreshed and ready to conquer the world.
 
4. Exercise with a Smile: Engage in regular physical activity that sparks joy! Whether it's dancing like no one's watching, hiking with friends, or trying out a new workout class, find an activity that makes you forget you're even exercising. Your endorphin-pumping thyroid will thank you.
 
5. Thyroid-Loving Herbs: Certain herbs like Ashwagandha, bladderwrack and Ginseng have a good reputation for supporting thyroid health. Incorporate them into your daily routine through teas, tinctures, or natural supplements. These little plant warriors will have your thyroid doing a happy dance in no time.
 
Remember, maintaining a healthy thyroid is an ongoing lifestyle. Stay consistent with your self-care routine and listen to your body. And if you need additional support, don't hesitate to seek guidance from a qualified healthcare professional (if you are on medication for any conditions this is crucial).
 
 
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