​This has always been a popular dish in our house, with rarely any leftovers in sight.  The great thing with this dish is it’s quick, easy and you can add as much or as little as you like, plus it’s a hit with the big kids as well as the little ones.  I normally make this myself with whatever vegetables we have in the fridge, chopped up small and added into the sauce.
Ingredients:

• 500g spaghetti
• 500g minced beef/chicken/turkey/quorn/lentils
• 1 onion, diced
• 2 garlic cloves, crushed
• 1 tin chopped tomatoes
• 2 Tbsp tomato puree
• 1 tsp dried oregano
• 1 tsp dried basil
• Salt and pepper to taste
• Grated Parmesan cheese to serve

Method:

1. Cook spaghetti according to package instructions.  I normally boil the water, add a good dash of salt to the water, add the spaghetti to the boiling water and lower the heat to a simmer.  Stir the pasta until it falls below the water.  I normally take 2 minutes off the suggested time on the packet.  It should be cooked but firm.  Keep the pasta water to add to the sauce if it’s too thick.
2. In a large, heavy based, frying pan, cook minced beef over medium heat until browned.
3. Add chopped onion and garlic, and cook until onion is soft.
4. Add chopped tomatoes, tomato puree, oregano, basil, salt, and pepper.
5. Simmer for 20-30 minutes until the sauce has thickened.
6. Serve the spaghetti with the meat sauce on top, and sprinkle with grated Parmesan cheese. Enjoy!

This can be replicated for meatballs or just add vegetables of your choice to the sauce.
 
 
 
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​ 
There are certain nutrients we talk about more than others, Vitamin D is one of those.  Most of us know it can help your bones (we’ve seen the yoghurt adverts) and that you get Vitamin D from the sun, but if you think about it what else do you know about this vital nutrient?
 
Here are 15 signs you might be lacking in Vitamin D:

1. Tired – who isn’t, right!  This is more a level of fatigue, more tired than you should be
2. Poor sleep 
3. Poor appetite
4. Poor immunity – recurring infections 
5. Aches in the bones
6. Muscle weakness
7. Feeling low
8. Hair loss/thinning
9. Pale skin
10. Weight gain
11. Dizziness
12. Wounds healing slowly
13. High blood pressure
14. Increased sweating 

 
If you think you might be lacking Vitamin D your GP or Naturopath can send off a simple blood test to determine if you are.
 
What can you do if you are low in Vitamin D?
Supplement:

• Vitamin D3 would be my choice in a sublingual spray (Vitamin D3 is more effective at raising Vitamin D levels in the body, compared to Vitamin D2)
• Vitamin D is available in tablet, capsules and sprays

 
Food:

• Fatty fish – salmon, tuna, mackerel, sardines
• Beef/fish liver
• Cheese
• Egg yolks

 
Nature

• 10-15 minutes in the sun a day should replenish your vitamin D
• Absorbed through the skin so need skin exposure to get Vitamin D

(I don’t’ recommend fortified drinks or cereals as the Vitamin D added isn’t normally a natural form and not as easily absorbed)
 
Remember, always check with your health care practitioner if you have any underlying conditions or are on any mediations.
 
 
 
 
You can follow carina at:
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www.breaking-fads.com
Rest & Reset webinars - https://bit.ly/3UKdkZH
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Rest & Reset
 

I recently heard a phrase lately about things that give you elbows, meaning feeling confident, it paints an image of you pushing yourself forward, not hiding in the back.  I loved this image.
 
So many of us struggle with confidence and self-confidence, with setting our boundaries.  If this sounds like you then maybe these few herbs are for you.
 

• Agrimony – a herb of many uses, digestive, liver, gallbladder, eyes, it has been noticed to strengthen resolve also

 

• Potentilla – “I love who I am” - feel fabulous about whoever you are. Potentilla is for self-appreciation and acceptance and helps bring out your strengths in a quiet, gentle way.

 

• Borage – for courage, this is my go to when I’m not feeling in my strength

 

• Nettle - for courage, just think of the herb itself, it has one of the best defences of any herb, prickly and stinging when approached in the wrong way

 

• Rosemary – Support focus, elevates energy and bolsters confidence

 

• Californian poppy – calming, aids sleep, the yellow flowers help you find your own inner shine

 

• Morning glory – unafraid to take up space, sparks your inner life force

 

• Lemon balm – boosts self-acceptance, like an inner hug

 
 
Take them as teas – 1 tsp per cup, steeped for 10 minutes, 3-4 x a day.  Always check with contraindications with medications and health issues
 
Frankincense – burn the resin and enjoy the aroma, gives a sense of confidence and inner knowing.
 
Sometimes we just need a little support to see just how amazing we are and that boundaries are a good thing, healthy for us and everyone we come into contact with.
 
 
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
 
​

​ 
Last year I went to a one pot cooking course at Ballymaloe cookery school.  This is my interpretation on tone of my favourite dishes of the day.  A Giant couscous salad, filled with veggies, fruits and spice, packed with flavour and goodness.
 
Serves 4-6 portions
Ingredients

• 1 cup Giant couscous (250g)
• 3-4 cups stock (750ml – 1L)
• ½ cup orange juice (125ml)
• ½ large cucumber -diced and deseeded
• 1 large red onion – peeled and diced
• 1 cup dried cranberries (250g)
• 1 pomegranate – seeds
• ½ cup plain cashews – roasted & chopped
• 1 pot fresh coriander – leaves & stalks chopped
• 1 tsp cinnamon

 
Method

1. Place the dry couscous in a dry frying pan/skillet and dry roast over a high heat for 2 minutes, tossing the couscous to avoid burning.  Repeat this method with the cashews.
2. Add the couscous to the stock in a heavy based saucepan.  Bring to the boil and then simmer for 8 minutes or till the water is fully absorbed.  Taste it, if it’s still chewy cook for a further 1-2 minutes.  Leave to one side to cool
3. In the meantime, soak the cranberries in the orange juice for 20 minutes.
4. Once soaked, mix the cucumber, onion, pomegranate seeds, cranberries, corriander and juice together.
5. Add the mix to the cooked couscous and add the cinnamon.  
6. Mix thoroughly and enjoy

 
I love this salad:

• On its own
• With a hot pitta
• As a side dish 
• As part of a Buddha bowl
• In a wrap

 
N.B.
Giant couscous is also known as pearl couscous, p'titim, and Israeli couscous.  It was first invented in Israel in the 50’s to replace rice at the time that was in a shortage.  Couscous is made from wheat, traditionally semolina.
 
 
You can follow carina at:
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Rest & Reset
 

​Maintaining a healthy diet is crucial for overall well-being. It is a lifestyle that involves consuming a variety of nutrient-rich foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Here are some of the benefits of a healthy diet.

1. Improved Physical Health: A healthy diet can help reduce the risk of chronic diseases such as heart disease, stroke, diabetes, and certain cancers. It also helps maintain a healthy weight, lower blood pressure, and improve digestion.
2. Increased Energy Levels: Eating a balanced diet that includes complex carbohydrates, proteins, and healthy fats can help provide sustained energy throughout the day. This can improve productivity, focus, and concentration.
3. Better Mental Health: Research shows that there is a link between diet and mental health. Eating a healthy diet can help reduce the risk of depression, anxiety, and other mental health disorders. It can also improve mood, cognitive function, and overall well-being.
4. Stronger Immune System: A healthy diet can help boost the immune system, which can help fight off infections and illnesses. This is because many nutrient-rich foods contain vitamins and minerals that are essential for immune function.
5. Improved Sleep: Eating a balanced diet can help regulate sleep patterns. This is because certain foods contain compounds that can promote relaxation and improve sleep quality.

So, in all reality, maintaining a healthy diet is essential for overall health and well-being. It provides numerous benefits, including improved physical health, increased energy levels, better mental health, a stronger immune system, and improved sleep. By making small changes to your diet, you can start experiencing these benefits today.
 
 
You can follow carina at:
www.itsanaturalchoice.com
www.breaking-fads.com
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@itsanaturalchoice
@welo

 
As the weather gets warmer, things start to come out of hibernation and show their heads.  One animal that can be a nuisance in spring and summer are ants.
 
So, I got thinking, what are good natural Ant antidotes?
 
Here are my top 5:

1. Peppermint/eucalyptus/tea tree oils – these oils are natural insect repellents and will work on other insects you want to keep out of your home.   Mix 10-20 drops of Essential oil with 2 cups of water.  Pour them into a  clean spray bottle.   Spray the mixture around the skirting boards, door frames and windows in your home, anywhere a bug might gain access.  Allow the mix to dry and repeat if needed.
2. Vinegar: Mix equal parts of vinegar and water and spray it on the areas where you see ants.
3. Cinnamon: Sprinkle cinnamon around the areas where you see ants. They do not like the smell of cinnamon.
4. Lemon juice: Spray lemon juice around the areas where you see ants. The acidic nature of lemon juice repels ants, just be careful on any surface that the acidic nature of lemon would not be safe.
5. Black/red pepper – Sprinkle the pepper around the areas you see the ants, like the cinnamon, ants don’t like the smell

I always prefer to deter bugs than kill them, they play an important part in our eco system, much like bees, but we don’t want them in the house crawling all over everything either.
 
 
You can follow carina at:
www.itsanaturalchoice.com
www.breaking-fads.com
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Follow her journey on Facebook & Instagram:
@itsanaturalchoice
@welovebreakingfads
Rest & Reset
 

I often add lentils to my food, normally as replacement for mince, as a great way to up my fibre intake.  But what are the benefits of eating lentils?
 
Lentils are a type of legume that are rich in nutrients and are considered to be one of the healthiest foods available, so I wanted to share five benefits of incorporating lentils into your diet:

1. High in fibre: Lentils are an excellent source of fibre, which is essential for good digestive health. One cup of cooked lentils contains approximately 15 grams of fibre, which is more than half of the recommended daily intake. Fibre helps to regulate bowel movements and can also lower cholesterol levels.
2. Rich in protein: Lentils are a great source of protein, especially for vegetarians and vegans who can have limited options. One cup of cooked lentils contains approximately 18 grams of protein. Protein is essential for building and repairing tissues in the body and also helps to keep you feeling full for longer periods of time.
3. Lowers the risk of heart disease: Lentils are rich in folate, which is a B-vitamin that plays an important role in heart health. Folate can lower levels of homocysteine, which is an amino acid that has been linked to an increased risk of heart disease. Lentils are also low in saturated fat and high in fibre, which can help to reduce cholesterol levels.
4. Helps with weight loss: Lentils are low in calories and high in fibre, which can help with weight loss. The fibre in lentils helps to keep you feeling full for longer periods of time, which can reduce your overall calorie intake. Lentils are also a good source of complex carbohydrates, which provide energy without causing a rapid spike in blood sugar levels.
5. Boosts energy levels: Lentils are a good source of iron, which is essential for producing energy in the body. Iron helps to transport oxygen to the cells and tissues, which can help to reduce fatigue and increase energy levels. Lentils are also a good source of other nutrients, such as magnesium and potassium, which can help to support overall health and energy levels.

So, when you think about it, introducing lentils into your diet can provide so many health benefits, including improved digestive health, increased protein intake, lower risk of heart disease, weight loss support, and increased energy levels.
 
 
You can follow carina at:
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@welovebreakingfads
Rest & Reset
 

 Here is a traditional Italian soup eaten at weddings, it is literally called Minestra Maritata (Italian Wedding Soup) 
 
This little bowl packs a mighty punch for its anti-inflammatory properties and its packed with nutrients.  It’s the perfect bowl for these spring afternoons and evenings and you’ll be so satisfied after having a bowl. This is my version to improve the anti-inflammatory effects.
 
Minestra Maritata (Italian Wedding Soup) 
Serves – 6 portions
Total time – 20 minutes
Ingredients

• 4 Tbsp coconut oil, divided
• 1 ½ cups onion - chopped
• 1 cup carrot - chopped
• 1 cup celery - chopped
• 4 Tbsp minced garlic
• 6 cups unsalted chicken broth/bone broth
• 6 ounces orzo, (whole-wheat) can substitute for quinoa
• 1 ½ Tbsp fresh oregano - chopped
• ½ Tbsp sea salt
• 24 cooked chicken/turkey meatballs (roughly golf ball sized) 
• 4 cups baby spinach

 
Method

1. Heat 1 Tbsp oil in a large, heavy based pot or Pyrex dish over medium-high heat. 
2. Add the onion, carrot, celery and garlic; cook, stirring occasionally, until the onion is translucent.  This can take 4 to 5 minutes.
3. Add the broth, cover and bring to a boil. 
4. Add orzo/quinoa, oregano and salt; cover and continue to cook, stirring occasionally, until the orzo is just tender or the quinoa has opened.   This can take about 9 minutes.
5. Stir in meatballs and spinach, then cook until the meatballs are heated through and the spinach is wilted.  This can take 2 to 4 minutes.
6. Serve drizzled with the remaining 3 tablespoons oil.

 
I love recipes like this, packed with flavour and goodness and they are simple to make!
Enjoy!
 
 
 
You can follow carina at:
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www.breaking-fads.com
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Rest & Reset
 

​In my practice I noticed a higher than normal number of clients either taking medication for Hypothyroidism or showing signs of it.  I always found it unusual that there were so many people suffering from conditions on an island that seaweed and fish in the diet should be reducing the risk of.  Is this a sign we really have moved away from our ancestral diets in favour of convenience and what is the cost of that choice?
 
There are 3 main types of Thyroid issues we see:

1. Hypothyroidism
2. Hyperthyroidism
3. Thyroid cancer

 
Here are some of the reasons someone might develop a thyroid issue:

• Iodine deficiency – found in seaweed in abundance
• Autoimmune issues – this is when your body’s immune system attacks your thyroid, leading to either Graves disease or Hashimoto’s
• Inflammation – often caused by a virus or bacteria, but more and more our diets are becoming pro-inflammatory
• Nodules – non cancerous lumps
• Cancerous tumours
• Some medical treatments - including radiation therapy, thyroid surgery, and certain medications
• Genetics – some people are just genetically predisposed

 
If you think you might be showing signs of a thyroid issues, then go to your G.P. and ask for them to test your thyroid.  The blood test you will be looking for are:

• TSH – I would consider a reading of 2.5 or higher combined with other symptoms as warranting further tests to see if you do in fact have an underactive thyroid. 
• Other tests we consider are T3 and T4 levels, thyroid antibodies, reverse T3, urinary spot iodine test, basal body temperature and Thyroflex testing

 
You can do the Basal body temperature test at home with a thermometer:

• take your temperature each morning before you get out of bed, same time each day.
• Make sure you have had at least 3 hours of uninterrupted sleep 
• Always use the same thermometer (leave by bed)
• Track your temperature readings
• Alcohol the night before will affect the result
• Stress can affect the result
• Disregard if you are sick (fever/chills)
• An average temperature lower than 97.8°F (oral) or 97.3°F (armpit) for three (preferably ten) consecutive days suggests possible hypothyroidism

 
 
 
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

As the weather gets warmer, things start to come out of hibernation and show their heads.  One animal that can be a nuisance in spring and summer are ants.
 
So, I got thinking, what are good natural Ant antidotes?
 
Here are my top 5:

1. Peppermint/eucalyptus/tea tree oils – these oils are natural insect repellents and will work on other insects you want to keep out of your home.   Mix 10-20 drops of Essential oil with 2 cups of water.  Pour them into a  clean spray bottle.   Spray the mixture around the skirting boards, door frames and windows in your home, anywhere a bug might gain access.  Allow the mix to dry and repeat if needed.
2. Vinegar: Mix equal parts of vinegar and water and spray it on the areas where you see ants.
3. Cinnamon: Sprinkle cinnamon around the areas where you see ants. They do not like the smell of cinnamon.
4. Lemon juice: Spray lemon juice around the areas where you see ants. The acidic nature of lemon juice repels ants, just be careful on any surface that the acidic nature of lemon would not be safe.
5. Black/red pepper – Sprinkle the pepper around the areas you see the ants, like the cinnamon, ants don’t like the smell

I always prefer to deter bugs than kill them, they play an important part in our eco system, much like bees, but we don’t want them in the house crawling all over everything either.
 
 
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