​Last week we looked at some chronic conditions that have an inflammatory component and what we could be doing that might be causing or adding to the inflammation, so logically if we remove or reduce those things we can decrease the inflammation.
 
This week let’s look at what can we do to actively help reduce inflammation?
 
There are a number of products on the market aimed at just this, but let’s start with what you can add to your diet and lifestyle to improve your condition.  This will obviously differ from one person to the next so choose the ideas you can include in your life, don’t focus on the ones you can’t.
 
Anti-inflammatory
Foods

• Oily fish – salmon/tuna/mackerel/sardines
• Leafy greens – spinach/kale/endive/rocket
• Saturated oils – olive oil/rapeseed/coconut/avocado/walnut
• Nuts & seeds
• Vegetables
• Berries
• Cruciferous vegetables– broccoli/cauliflower/brussels sprouts
• Mushrooms – chaga/oyster/lions mane/turkeytail/shitake/reishi
• Peppers 
• Avocadoes
• Cacao – dark chocolate
• Cherries
• Grapes
• Pineapple
• Turmeric/ginger/garlic

 
Lifestyle

• Gentle exercise – Yoga/Pilates/swimming/tai chi
• Stress relievers – meditation/walk in nature/visit the sea/holiday/write/draw/breathework/counselling
• Sleep – try to go to bed before 10pm and sleep
• Loose weight (if you have weight to loose)

 
Supplements

• Turmeric
• Ginger
• Medicinal mushrooms
• CBD
• Probiotics
• Omega 3
• Resveratrol
• Green powders – spirulina/chlorella/wheatgrass
• Vitamins C & D
• Bromelain
• Botanical spoonful – in health shops

N.B. do not take all the supplements together.  Purchase the supplements that best suit your condition and be aware of interactions with medication you might be taking.
 
The main thing here is to make changes, at your pace, to meet your needs.  If you have not been having success on your own I would advise making an appointment with a good therapist you trust.  As I always say, we are all individual and what works for one may not work for everyone, natural medicine is all about finding the root cause and treating the person individually. 
 
Watch out next week for my anti-inflammatory recipe!
 
 
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​When we stop and think, most of our  modern chronic illnesses have an inflammatory issue attached.  If we don’t have an inflammatory disease we definitely know someone who does.
 
These are just a few examples:

• Arthritis
• Colitis/UC/Crohn’s
• Asthma
• Type II Diabetes
• Diverticulitis
• Cancer
• Myocarditis
• IBS
• Endometriosis
• Eczema

Any condition that ends in itis is an inflammatory disease. 
 
This week, I’m going to focus on what increases inflammation in the body.  The things we might be doing daily without fully realising the damage they are doing.  There are so many things in our modern life that can cause inflammation, that’s probably why we are seeing so many people with inflammatory disorders.
 
Here are some things you can try to avoid or reduce, that can cause your inflammatory symptoms:
Foods

• Fried foods
• Processed sugar
• Highly processed foods
• E numbers
• Excess red meats
• Cured meats – nitrates
• Refined oils and trans fats
• Refined carbohydrates/grains – white bread/pastries/pasta’s
• Tomatoes – in some people
• Dairy in excess
• Fizzy drinks
• Alcohol

 
Lifestyle

• Stress
• Lack of sleep
• Immobility
• Exposure to toxins
• Gut issues 

 

• Can you switch the bag of crisps with your lunch to some cashew nuts/fruit/protein ball?
• Can you switch your cereal for porridge/an omelette/smoothie bowl?
• Can you switch out your lunchtime sandwich for a wholemeal wrap/soup/salad?
• Can you switch out the refined grains/potatoes at dinner for brown rice/quinoa/sweet potato?
• Can you cook with rapeseed or coconut oil instead of other oils?

 
 
The great thing is that some small changes, some you would hardly notice, can make a big difference.  I have seen the reversal of inflammatory issues, over and over again, when the person decides it’s worth making the changes.
 
Look out for next weeks article where I’ll look at what you can do to reduce inflammation.
 
 
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We all have certain things in our day that we will always make time for, these things will differ for each of us but normally they are things that we have put a level of importance onto.  Things like:

• brushing your teeth
• getting dressed
• hygiene routines
• eating
• going to work
• bringing the children to school
• walking the dog
• going to be
• watching tv
• talking to friends

 
So this might seem like where is she going with this?

Have you ever noticed that someone who

• has always exercised will find time to exercise
• cooks will find time to cook
• always met regularly with fiends will make time to meet with friends.
• always read books will make time to read
• takes a holiday each year will find time to take that holiday

Do you see where I'm going with this?  
If you want to do something different, to get different results, you have to make that thing important, enough that you will make time for it and not see it as something that is draining your time further.  It's all a matter of mindset.
 
So, this week ​I want you to make a list each day of where your time is spent.  Notice what you do daily, what is vital and what is procrastination or time you could take back.
 
Don’t fill every minute of your waking day with tasks, but make sure that you are including aspects of work, rest and play in your daily routine.
 
Lastly, think back to December 31st 2022, if you made a resolution that you thought would improve your life this year, what was it and did you do it?  If time was a factor or it just wasn’t made important enough now is the chance to rethink it.  Is there something draining time from your life that you could drop and make time for something to improve it?
 
 
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Unique
Noteworthy
Individual
Cool as ….
Outstanding
Remarkable
Needed
Spectacular
 
Have you ever looked at a young baby and noticed personality traits coming through, a certain smile, good sleeper, anxious, chilled out?  I know I have, I find it fascinating that even at such a young age some of our traits are already fixed.
 
Do you struggle with things that others find so easy? 
 
Do you get frustrated when someone behaves in a way that consistently annoys you?
 
Personally I think we all do.  Different things drive us, feed us, nourish us and if we follow the crowd we will never know what a Unicorn we really are (how special and unique we are).
 
I have always worked with 5 Bodytypes, each type is based on their dominant hormone type, each type has particular physical, emotional and mental traits.  Each one has a way to eat, exercise and rest that will suit them best.  
 
The fascinating thing is we can tell these Bodytypes from an early age and understanding them not only helps you understand what works best for you but also why those around you might need or why they might behave in a certain way.
 
There are many systems used to help us understand our strengths – Bodytypes, Enneagrams, The four humours, Doshas, TCM constitutions.  Each ancient medicine had a way of dividing us into categories to help give the best advice for the individual.
 
We live in a world where we are constantly being told how we should do everything, a world that often doesn’t acknowledge the strength of the individual.
 
So this week Write a list of  things that make you special, from the big to the small.  What sets you apart from the crowd?
 
If you want to find out your Bodytype for free go to the Breaking Fads email below and take the free quiz.
 
“Always be yourself, unless you can be a Unicorn, then be a Unicorn” - Unkown
 
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​With so much about superfoods, what you should eat etc, I thought I’d look at what might be the healthiest food we have growing here in Ireland.  It was no surprise to me that it was KALE. It is so easy to grow kale here in Ireland as it is a fairly hardy plant that can weather our seasons.
 
Kale is packed with a high level of nutrients and fibre.  So what makes Kale the king of our homegrown foods?

• High in fibre – good gut health is the foundation of all health
• High in antioxidants 
• High in nutrients, especially – Calcium, Potassium, Vitamins C and K and Beta carotene
• Chlorophyll

 
So that means very little to most so what does it mean for you?
The above nutrients are key in helping to fend off common conditions such as:

• Cardiovascular disease
• Type II diabetes
• Reduces toxic load for those who are diabetic
• Binds to carcinogens and removes them from the body
• Improves the appearance of your skin and hair

 
There are a number of ways to add kale to your diet:

• Add to morning juice or smoothie
• Replace your spinach and other greens (half of the time) with kale
• Kale chips – these are roasted kale with herbs, spices and oil in the oven.

N.B. the main thing to remember when cooking with kale the king is to remove the stem to get rid of any string bits but leave those on if juicing, smoothieing or souping.
 
 
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We live in an age of endless information available, but it can be hard to decipher what is relevant to you and what to ignore.
 
My motto is always KISS – Keep It Simple Sweetie.  Often things are made more complicated than there is any need for.
 
So if I had to give some general advise for eating healthy this would be it:
 

1. Learn to listen to your body’s cues – stop eating when you’re full, you don’t have to clear your plate anymore
2. Set mealtimes – eat at regular times as much as possible
3. Cook from fresh produce – 90/10 rule. 
4. Focus on your food – no laptops, phones, computers, tv’s when you are eating
5. Chew Chew train is coming – chew your food 10-20 times per mouthful
6. Stock your fridge and cupboards with tasty, healthy foods – this way it’s easier to eat healthy and harder to eat unhealthy
7. Don’t follow the trends, they change constantly.  The basis of a healthy plate is protein (animal produce, beans, tofu, nuts, seeds), carbohydrates (grains, potatoes, beans, lentils etc), plenty fresh fruit and vegetables and healthy fats
8. Don’t be afraid to eat fats – healthy fats are essential – Unsaturated fats are thought to be the healthy ones (monounsaturated fats-MUFA and polyunsaturated fats -PUFA) The fats you want to avoid are trans fats.  Saturated fats fall in the middle, a little but don’t go crazy (these come mainly from animal fats)
9. Go a little exotic – by adding in foods that may not be 100% traditional to our own culture we can add in extra nutrients, like lentils in curry, beans and avocado’s in Mexican, paprika in Spanish, these all add another layer to our healthy eating.  Mix this in with traditional foods from your own culture
10. Fish once a day or take a krill oil – many modern diseases have some form of lack of omega 3 element linked.

 
 
The main rule is start at a level you can maintain and keep improving until it’s just a fun, enjoyable part of your life with the added bonus it is keeping you healthy.
 
 
You can follow carina at:
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I love a good curry, especially in the middle of winter.  Nothing like it to warm you up and keep you warm for ages.  Rather than use a packet or jar of sauce, there is nothing like making your own curry from scratch.
 
I make up curry sauces regularly and freeze them in batches to take out when I need a quick dinner, just add your vegetables, chicken, tofu etc on the night you are eating it.
 
Curry sauce recipe

• 2 Bay leaves
• 1/2 chilli, green
• 1 tsp Chilli, red
• 1/4 cup Coriander, root and leaves
• 2 tsp Coriander, ground
• 10 Garlic cloves
• 1 inch piece Ginger
• 2 Red onions
• 1 tin Coconut milk
• 1/4 tsp Cardamom, ground
• 1/4 tsp Cinnamon, ground
• 4 Cloves
• 1 tsp Garam masala
• 2 tsp Cumin, ground
• 8 Peppercorns
• 2 tsp Sea salt flakes
• 1 tsp Sugar
• 1/4 tsp Turmeric, ground
• 2 tbsp Olive oil
• 2/3 cup (150 ml) Water
• 4 Tomatoes (chopped)

 
Method

1. Heat oil in a large pan
2. Add the bay leaves, garlic, ginger, chilli and onion and sauté for 3-4 minutes (medium heat).  Reduce the heat and cook for another 10 minutes, stir to stop it sticking
3. Add the coriander, peppercorns, cloves, turmeric, cumin, coriander (ground), garam masala, chilli powder, cardamon & cinnamon.  Continue to sauté till you can smell the spices filling the room (1 min)
4. Add the tomatoes, salt & sugar.  Bring the heat back up to medium & continue cooking for 5 minutes.
5. Now add the coconut milk and water, reduce the heat again and simmer for 30 minutes
6. Remove from the heat once the sauce is a rich dark shade and the oil is pooling to the sides
7. Let cool then blend till smooth
8. Pour into freezer friendly containers in batches and freeze
9. Just sauté your fresh vegetables, chicken, tofu or whatever you want to add on the night you want to eat and add the defrosted sauce, serve with rice/quinoa.

 
 
 
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​What if I told you that curry is full of health benefits?  Well with all those herbs and spices it is packed with health benefits
 
 
Some of the health benefits of curry are:

• Full of spices that aid your digestion
• Good for the immune system
• Warming
• Anti-inflammatory
• Aids bone health
• Reduces risk of bacterial infections
• Reduces risk of cognitive decline
• Heart healthy
• Detoxification

 
Spices used in curry:

• Turmeric – anti-inflammatory
• Cumin - digestive
• Chilies (red or green) - warming
• Ginger - digestive
• Coriander - digestive
• Fenugreek - digestive
• Mustard seeds - antioxidant
• Pepper – increase absorption of other spices
• Cinnamon – reduce insulin sensitivity
• Clove - antioxidant
• Cardamom - digestive
• Nutmeg – pain relief
• Garlic – heart & gut health
• Onion – anti-inflammatory
• Lemongrass – anti-inflammatory

 
Keep an eye out next week for my curry sauce recipe, great for batch cooking and freezing for those nights you just don’t have the time or energy to cook from scratch.
 
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​I know the effect a healthy diet can have on my body.  I’m 2 ½ years into my stage 4 breast cancer diagnosis and I surprise everyone I meet how well I look.  This is, in  a big part, down to what fuel I am feeding my body, but any diet has to be sustainable and not feel like an obsession.  I am always looking for ways to make my healthy foods taste like they might be naughty.
 
These cookies are simply 3 ingredients:

1. Oats -lower blood sugars & cholesterol, antioxidants, promotes good gut bacteria,  skin protective (reduces itching and irritation), reduce constipation, soothing on the nerves, relaxant, packed with nutrients
2. Banana – high in potassium, magnesium, folate, antioxidants, soluble fibre, support digestive health, a good fuel source, beneficial to heart & kidney health, good post exercise fuel – N.B. too many bananas can increase constipation in some
3. Dark chocolate – high in antioxidants, helps blood flow and blood pressure, assists in lowering cholesterol, skin protective, aids brain functions, rich in a host of beneficial nutrients, boosts energy

 
So how do you make them?
Makes 16 cookies
Total time – 20 minutes
Ingredients

• 2 cups oats
• 3 bananas
• ½ cup dark chocolate - chipped

Method

1. Set oven to 180C
2. Put your Dark chocolate in a food processor and mix till broken into small pieces
3. Add the bananas to the processor and blend in for a few seconds
4. Add the oats to the processor and blend for a few more seconds till completely mixed
5. Take a golf ball sized piece of the mixture and roll into a ball, then place on a lined tray and push down to make a flatter circle.  Do this till you have used up all the mixture.  I made 16 cookies
6. Place  in the oven for 15 minutes
7. Remove from the oven and allow to cool
8. Now just enjoy

 
 
 
 
 
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​It’s that time of year, when we all get a dose of a virus/cold/flu.  This year maybe more so than the last few, after a few winters in isolation, these bugs and viruses might be hitting us harder than before.  It’s not all doom and gloom though.  There are a number of things you can do to help support your immune system to defend yourself.
 
Physical:

• Handwashing – it seems so obvious, but keep it simple is my motto.  Wash your hands regularly with a good soap to remove germs
• Sleep – our bodies repair and recuperate whilst we sleep, so getting a good night’s sleep can help strengthen your bodies ability to fight back
• Out and about – it’s not just Vitamin D but also some good fresh air in those lungs
• Exercise – it’s not just for the outside appearance, exercise can help your detox organs and helps to improve the flow of your lymph (a crucial part of the immune system)
• Lower alcohol consumption – too much alcohol depresses your immune system

 
Diet and supplements

• Vitamin D3 – I prefer to use the oral sprays 4000iu
• Probiotics – if I’ve said it once, I’ve said it a  million times, 75% of our immune systems is in our digestive tract.  A good balance of friendly bacteria will help strengthen your immune system
• Ester-C – this is a version of vitamin C that is easily absorbable.
• Herbal teas – Ginger, turmeric, thyme, rosemary, echinacea, elderberry, hibiscus.
• Juice – freshly made vegetable and fruit juice
• Fresh produce – plenty of fruits and vegetables to boost your essential nutrients and fibre
• Mushrooms – in particular, reishi, cordyceps, lions mane, chaga, maitake and oyster.
• Reduce foods that trigger you – gluten, dairy, sugar, fried foods.  These foods can put more burden on the digestion and reduce immune function if they are your trigger foods
• Broths – bone broths, chicken broths, vegetable broths, mushroom broths.

 
 
For best results build a regular routine of including most of these things on  a regular basis, but if you are down with a winter bug, introducing what you can now can have a positive impact.
 
 
You can follow carina at:
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Rest & Reset webinars - https://bit.ly/3UKdkZH
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