In our quest for well-being, the power of nature's herbs can play a vital role in supporting a robust immune system.
1. Echinacea (Echinacea purpurea): The Guardian Herb Widely recognized for its immune-enhancing qualities, Echinacea stimulates the production of white blood cells, helping the body fight off infections. Consider brewing a soothing cup of echinacea tea. 2. Astragalus (Astragalus membranaceus): Root of Resilience Known in traditional Chinese medicine for its adaptogenic properties, astragalus supports immune function by enhancing the body's resistance to stressors. Incorporate astragalus into soups or make a nourishing tea. 3. Garlic (Allium sativum): Nature's Antibiotic A staple in my kitchen, garlic is more than a kitchen herb. It has potent antimicrobial properties and can aid in preventing and fighting infections. Include fresh garlic in your meals or take garlic supplements. 4. Turmeric (Curcuma longa): Golden Guardian Curcumin, the active compound in turmeric, has anti-inflammatory and antioxidant effects. Turmeric can be added to a variety of dishes or enjoyed as a golden latte. 5. Ginger (Zingiber officinale): Warming Defender Spicy and warming in nature, ginger is not only soothing but also immune-boosting. Ginger's anti-inflammatory properties can help protect against infections. Incorporate fresh ginger into teas, soups, curries or smoothies. 6. Elderberry (Sambucus nigra): Berry Bliss Elderberries are rich in antioxidants and have been traditionally used to combat colds and flu. Whether you choose to use it in the form of syrup or tea. 7. Liquorice Root (Glycyrrhiza glabra): Sweet Support Liquorice root is known for its anti-viral and anti-inflammatory properties. Enjoy licorice tea or incorporate it into herbal blends. Remember, while these herbs can be valuable allies in supporting your immune system, maintaining a healthy lifestyle is crucial. Adequate sleep, a balanced diet, regular exercise, and stress management all contribute to overall well-being. 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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So many movies have looked at the theme of the fountain of youth, the elixir of the gods, the secret of staying young and healthy. Not just movies, it’s a whole industry from pills to creams to treatments even surgeries. So what is the one thing that is cheap and available to all of us, here in Ireland, that will help keep you looking youthful, helping your organs function properly, keeping you healthy, isn’t awful to ingest and we just don’t use enough of it?
Well it’s one word – WATER I can here you now, will you stop Carina, if it was that simple wouldn’t we know, wouldn’t we all be doing it? But it is, it is one of the most important things we can do for our bodies, it won’t cure all but it will sure help your body to cope a lot better. Why?
So the next time you want to buy the latest Elixir of youth or miracle pill, ask yourself first are you doing the basics yourself first, are you drinking enough water? A simple at home test is to monitor your urine colour.
Always start with working on getting the basics right then building on that. 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 The choices we make in combining foods can have a profound impact on how efficiently our bodies absorb and utilize essential nutrients. Let's look at food synergy – the art of pairing foods that enhance each other's nutritional benefits for optimal nutrient absorption.
1. Spinach and Lemon: Iron Boost vitamin C in lemon helps convert non-heme iron from plant sources into a more absorbable form, supporting iron uptake by the body. 2. Turmeric and Black Pepper: Curcumin Activation When combined with black pepper, which contains piperine, the absorption of curcumin significantly increases. It’s amazing how much more you’ll absorb. 3. Tomatoes and Olive Oil: Lycopene Synergy Eating tomatoes with a healthy fat, such as olive oil, enhances the absorption of lycopene. 4. Greek Yogurt and Berries: Probiotic and Prebiotic Harmony The probiotics in yogurt support gut health, while the fiber in berries acts as a prebiotic, nourishing the beneficial bacteria. Win win! 5. Salmon and Broccoli: Vitamin D and Calcium Duo Vitamin D enhances the absorption of calcium, promoting bone health and overall mineral balance in the body. 6. Sweet Potatoes and Avocado: Vitamin A and Healthy Fats Pairing them with avocado, rich in healthy fats, enhances the absorption of fat-soluble vitamin A. This combination not only supports eye health but also contributes to skin and immune function. 7. Whole Grains and Legumes: Complete Protein The amino acids missing in one are present in the other, making it an excellent plant-based complete protein option. Examples include brown rice with beans or whole grain bread with hummus. 8. Eggs and Vegetables: Vitamin E Absorption The combination of eggs' healthy fats with the vegetables' fiber aids in vitamin E uptake. When we understand the synergy between various foods, we can craft meals to optimize nutrient absorption. Incorporating these complementary food pairings into your diet can contribute to a well-rounded and nourishing approach to nutritional wellness. 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 Chronic inflammation is an underlying factor in many health conditions, ranging from arthritis, IBD, cancers to cardiovascular diseases. Addressing inflammation naturally can be a proactive approach to promoting overall well-being. Let’s look at some natural approaches
1. Anti-Inflammatory Diet: A fundamental pillar in managing chronic inflammation is an anti-inflammatory diet. Focus on whole foods such as fruits, vegetables, fatty fish, nuts, and seeds. Rich in antioxidants and omega-3 fatty acids, which have anti-inflammatory properties. 2. Turmeric: This spice contains curcumin, a potent anti-inflammatory compound. Adding turmeric to your meals or taking curcumin supplements may help reduce inflammation. Take with black pepper to enhance curcumin absorption. 3. Omega-3 Fatty Acids: Found in fish oil and flaxseed oils, known for their anti-inflammatory effects. Include fatty fish like salmon, mackerel, or chia seeds and flaxseeds in your diet. 4. Ginger: Used for centuries for its medicinal properties, including anti-inflammatory effects. Include fresh ginger in your meals or as ginger tea. 5. Regular Exercise: Physical activity has been shown to have anti-inflammatory effects on the body. Try brisk walking, jogging, or yoga, to help reduce inflammation and improve overall health. 6. Stress Management: Chronic stress can contribute to inflammation. Meditation, deep breathing exercises, and mindfulness can help manage stress levels, potentially reducing inflammation in the long run. 7. Adequate Sleep: Quality sleep is crucial for inflammation regulation. Aim for 7-9 hours of sleep per night, and establish a consistent sleep routine and support your body's natural healing processes. Early to bed, early to rise. 8. Probiotics: A healthy gut plays a significant role in immune function and inflammation regulation. Including probiotic-rich foods like yogurt, kefir, or sauerkraut can promote gut health and potentially reduce inflammation. Combating chronic inflammation includes dietary changes, lifestyle modifications, and natural remedies. It's essential to consult with a healthcare professional before making significant changes to your routine, ensuring a personalized and effective strategy for managing chronic inflammation. 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 So many find themselves grappling with the discomfort of seasonal allergies. Sneezing, itchy eyes, and congestion can make this season less enjoyable.
1. Butterbur (Petasites hybridus): Nature's Antihistamine With antihistamine properties, it’s a valuable herb for relieving allergy symptoms. Studies suggest that it can be effective in reducing nasal congestion and other allergic reactions. Always choose a product that is labeled "PA-free" to avoid potential liver toxicity. 2. Nettle (Urtica dioica): A Natural Antioxidant Traditionally used to manage allergies. Rich in antioxidants and anti-inflammatory compounds, nettle may help reduce the histamine response in the body. My grandmother used to talk about nettle soup in her childhood. 3. Quercetin: Nature's Mast Cell Stabilizer A bioflavonoid found in certain herbs and foods. It acts as a natural mast cell stabilizer, helping to inhibit the release of histamine. Foods rich in quercetin include onions, apples, and berries. Quercetin supplements are also available. 4. Eyebright (Euphrasia officinalis): Soothing Eye Relief Itchy and irritated eyes during allergy season? Eyebright can offer relief. 5. Ginkgo Biloba: Enhancing Blood Flow and Reducing Inflammation It has anti-inflammatory properties and may improve blood flow, potentially alleviating nasal congestion. Consult with a healthcare professional before using ginkgo biloba, especially if taking blood-thinning medications. 6. Chamomile (Matricaria chamomilla): Calming Inflammation With its anti-inflammatory and calming properties, beneficial for soothing allergic reactions. Enjoy as a tea during allergy flare-ups. 7. Turmeric (Curcuma longa): Anti-Inflammatory Powerhouse The active compound in turmeric, curcumin, exhibits potent anti-inflammatory properties. Use in your diet through curries, teas, or supplements. 8. Peppermint (Mentha piperita): Respiratory Relief Known for its ability to open airways and soothe respiratory discomfort. Enjoy as a tea or essential oil (inhalation or diluted for topical use) to help alleviate congestion and ease breathing. Individual responses to herbs can vary, so it may take some experimentation to find the most effective combination for you. Nature provides a wealth of remedies, leaving you to enjoy the beauty of spring with greater comfort and vitality. 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 We are transitioning from winter to the vibrant days of spring, So, let's delve into key considerations for this month to support your journey towards optimal health.
1. Seasonal Bounty: Welcome Fresh Spring Produce Spring brings so much fresh, seasonal produce. There’s an abundance of spring vegetables like asparagus, peas, spinach, and artichokes. High in nutrients to revitalize your body. 2. Lighter, Fresher Meals: Shift from Winter to Spring Eating Lighter and fresher are the qualities of spring. Include more salads, raw vegetables, fresh herbs and lean proteins. 3. Spring Cleaning for Your Diet: Detoxify Naturally Include foods with natural detoxifying properties, such as leafy greens, cruciferous vegetables, and antioxidant-rich berries. Hydration plays a crucial role, so focus on drinking plenty of water and herbal teas. 4. Allergy Awareness: Combat Seasonal Allergies March can bring a rise in pollen and allergens. including foods like omega-3-rich fish, flaxseeds, local honey and walnuts to help manage allergy symptoms. 5. Outdoor Activity: Fuel Your Active Lifestyle Let’s get outdoors and get moving. Whether it's gardening, hiking, or cycling, nourish your body with nutrient-dense snacks like trail mix or fruit to sustain your energy levels during outdoor pursuits. 6. Balance Blood Sugar: Choose Whole, Unprocessed Foods Focus on whole, unprocessed foods. Include complex carbohydrates, fibre-rich grains, and proteins into your meals to support sustained energy throughout the day. Snack on nuts, seeds, or vegetables to avoid energy spikes and crashes. 7. Spring Herbs: Culinary and Medicinal Delights Spring herbs like parsley, coriander, and dill not only add flavor to your meals but also boast various health benefits. 8. Mindful Eating: Savour the Flavours of Spring Savour each bite, pay attention to your body's hunger and fullness cues, and appreciate the goodness provided by seasonal ingredients. By embracing seasonal produce, adjusting your meals, and incorporating mindful practices, you can set the stage for optimal health. 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 Last week we looked at some ways to kickstart ourselves into a healthier version of ourselves. This week we are following on from that with a few more simple ideas you can add into your routine.
1. Mindful Eating: Connect with Your Plate Practice mindful eating to foster a deeper connection with your food, it’s not as hippy as it sounds. Pay attention to portion sizes, savour flavours, and listen to your body's hunger and fullness cues. Mindful eating can contribute to better digestion and a more balanced relationship with food. 2. Immune Support: Fortify Your Defences Continue to prioritize immune-support with nutrients like vitamin C, zinc, and antioxidants. Incorporate a variety of colourful fruits and vegetables into your meals to ensure a wide range of nutrients that contribute to immune resilience. 3. Culinary Creativity: Spice Up Your Meals Experiment with warming spices like ginger, turmeric, and cinnamon to add depth and flavour to your dishes. These spices not only enhance the taste but also offer anti-inflammatory and antioxidant benefits. Try out food from another continent at least once a week. 4. Nutrient Timing: Support Your Daily Rhythms Consider the timing of your meals to align with your daily rhythms. Aim for balanced meals and snacks to maintain steady energy levels throughout the day. Pay attention to how different foods affect your energy and mood. For me, I can’t eat late in the evening, it will affect my sleep. and wheat and dairy really affect my energy and digestion in a very negative way. As always these are ideas for you to use as you will, decide what will work for you and fit into your life. All will help but it’s about what you can manage. Even if you start with one and add the next in when you are ready, you will still eventually reach your goals. 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 It’s February and we are all starting to settle into 2024, after all the storms it’s time to come out of hibernations. Here are some things we can focus on this month to kickstart ourselves into a healthier version.
1. Seasonal Eating: Embrace Winter Superfoods Seasonal produce can vary depending on your location. However, root vegetables, winter greens, and citrus fruits are often readily available. These foods are not only rich in essential nutrients but also support immune health during the final stretch of winter. 2. Vitamin D Supplementation: Combat Winter Deficiency As sunlight exposure can still be limited, consider supplementing with vitamin D to maintain optimal levels. Adequate vitamin D is crucial for immune function, bone health, and mood regulation. I always recommend a vitamin D spray under the tongue. 3. Heart-Healthy Choices: February is Heart Health Month February is Heart Health Month, making it an opportune time to focus on heart-healthy nutrition. Bring in some omega-3 fatty acids from sources like fatty fish, flaxseeds, and walnuts. Prioritize whole foods, fibre-rich grains, and limit processed foods for cardiovascular support. Also bring in red coloured produce. 4. Hydration: Maintain Optimal Fluid Balance Even in colder months, staying adequately hydrated is essential for overall health. Opt for herbal teas, warm water with lemon, and broths. Consider adjusting your fluid intake based on factors like physical activity and season (is it hot or cold). In conclusion, there are so many opportunities for a nutritional reset in February, taking into account both seasonal factors and general health principles. By incorporating these considerations into your dietary choices, you can support your overall well-being and pave the way for a nourished and balanced start to the year. As always, individual nutritional needs may vary, so consider seeking guidance from a qualified healthcare professional or nutritional therapist for personalized advice. 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 Love is in the air, and what better way to celebrate Valentine's Day than by indulging in the goodness of foods that can not only tantalize your taste buds but also nourish your body and enhance the romance.
1. Strawberries: The Heart's Delight Packed with antioxidants and vitamin C, not only sweet and succulent but also contribute to heart health. Share a bowl of fresh strawberries with your loved one, or drizzle them with dark chocolate for an extra dose of indulgence. 2. Avocado: The green Goddess Known as nature's butter, rich in healthy fats and contribute to a creamy texture. Whip up some avocado-based dips or spreads to enjoy with whole-grain crackers or vegetables. 3. Almonds: Nuts for Love Almonds are a symbol of fertility and have been associated with love for centuries. Packed with nutrients, they make for a fabulous snack. Consider almonds as part of your Valentine's Day menu by adding them to salads or enjoying almond-crusted dishes. 4. Dark Chocolate: The Food of Romance A well-known aphrodisiac that can stimulate the release of endorphins and enhance mood. Choose high-quality dark chocolate with a high cocoa content for maximum benefits. 5. Honey: Nature's Sweetener A natural sweetener that comes with a host of health benefits. Drizzle honey over desserts or add it to your favorite beverages. The rich, complex flavours can elevate the taste while providing a touch of sweetness. 6. Pomegranates: Seeds of Passion Not only visually appealing but also carry a wealth of antioxidants. Sprinkle these ruby-red jewels over salads, desserts, or enjoy them on their own. Their sweet and tangy flavour adds a burst of excitement to your romantic meal. The key to a romantic and health-conscious Valentine's Day menu is to focus on fresh, whole foods. By incorporating these natural gems into your day, you can not only create a memorable culinary experience but also promote overall well-being for you and your loved one. Here’s to a Valentine's Day filled with love and some gorgeous foods. 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 The child in us loves our ketchup but many big brand ketchups are laden with sugar and more. This is why when I recently had a portion of sweet potato fries with beet ketchup and vegan mayo my mind was blown, the flavour was amazing and my brain started thinking of all the ways you could use this beet ketchup, but first I had to make it.
I looked up lots of recipes and found one I liked the look of the ingredients but I didn’t have a lot of the ingredients so I swapped them for other ingredients I thought would work and it came out amazing. So, here is my Beet ketchup recipe (it should last a few months in the fridge, but I made so much I put the rest in the freezer): Beet Ketchup (makes 3 medium jars) Ingredients
Method
You can make a few swaps if you don’t have all the ingredients (apple cider/red wine vinegar in place of balsamic, dried ginger in place of fresh, try different dried herbs, cumin would be nice or fresh chilli’s) There are so many ways to use this, my favourites so far is on sweet potato fries, on pitta with avocado and hummus, over a root veg salad, with falafels, on a veggie burger. Go wild and let me know what you tried it with. 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
April 2024
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