Tis the season of cosy blankets, steaming cocoa, and... stubborn colds. But fear not! As a seasoned nutritional therapist and herbalist with 15 years of experience, I've gathered some tips to help you stay healthy and happy during the winter months.
1. Embrace the Winter Veggies: There's a fantastic array of seasonal fruits and veggies waiting to nourish you! Whip up a kale and citrus salad, roast some hearty Brussels sprouts, or blend together a warm pumpkin and ginger soup. These delicious winter goodies provide essential vitamins and minerals to boost your immune system and keep those winter blues away. 2. Spice Up Your Life: When the temperatures drop, it's time to spice things up! Add warming herbs and spices into your meals, like cinnamon, ginger, nutmeg, cayenne, black pepper and cloves. Not only will they add flavour to your dishes, but spices also help improve circulation and provide an immune boost. Sprinkle some cinnamon on your porridge or brew up a soothing ginger tea to stay cosy and healthy. 3. Laugh Out Loud: Studies have shown that laughter boosts your immune system, reduces stress, and improves mood. So, indulge in a good comedy movie marathon or share some jokes and funny stories. A good old laugh or two will warm your heart and keep those winter blues at bay. 4. Supplement Smartly: While a well-rounded diet should provide most of the nutrients you need, it's sometimes beneficial to supplement during winter. Vitamin D, often called the sunshine vitamin, becomes scarce in the colder months due to reduced sunlight exposure. Savour those seasonal veggies, spice up your meals and laugh your way through the cold, these simple tips will help you maintainyour winter wellness. Remember, taking care of yourself is an act of self-love that extends well beyond the winter months. Stay warm, stay healthy, and stay joyful! 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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Halloweens origins date back to ancient traditions, many Celtic, it’s evolved into a modern celebration with costumes, trick or treats, and a touch of the supernatural. Let’s delve into the fascinating traditions.
1. Costumes This tradition stems from the belief that on Halloween, the boundary between the living and the supernatural world blurs, allowing spirits to roam freely. Disguising oneself as a ghost or ghoul was a way to evade these wandering spirits or even pay homage to deceased loved ones. 2. Trick-or-Treating This tradition evolved from the ancient Celtic practice of offering food to wandering spirits to appease them. 3. Jack-O'-Lanterns Carving pumpkins is a tradition rooted in Irish folklore. The original "Jack-o'-lantern" was a carved turnip or beet used to ward off evil spirits. Immigrants to America adopted the pumpkin for its larger size and vibrant orange colour, creating the iconic Halloween decoration we know today. 4. Bonfires On Samhain night, bonfires were lit to keep spirits at bay and to provide warmth and protection during the transition into the darker, colder months of the year. 5. Bobbing for Apples Bobbing for apples origins come from the Roman festival honouring the goddess of fruit and trees, Pomona. It involves trying to bite or catch apples floating in a tub of water without using one's hands. Halloween's rich tapestry of traditions connects us with ancient cultures and their beliefs about the supernatural. Whether you're a child tick or treating or an adult enjoying the eerie festivities, the traditions of Halloween continue to captivate people around the world, bridging the gap between the living and the otherworldly for a night of thrilling fun. Other traditions around the world around 31st October Day of the Dead (Dia de los Muertos) - Mexico The hungry ghost festival - China Diwali - India Loy Krathong - Thailand - festival of lanterns Rosh Hashanah - Jewish holiday Most of these relate to honouring our dead, celebrating the end of the harvest and looking forward to the New Year. 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 Medicinal mushrooms have been revered for their healing properties in various traditional cultures, but today their therapeutic potential is increasingly being recognized in modern medicine. Once considered just a culinary ingredient, these humble mushrooms are now revealing their deep health benefits.
Historical roots Their use can be traced back to ancient Chinese and Ayurvedic practices. In traditional Chinese medicine, mushrooms such as reish and Shitake are considered symbols of longevity and vitality, believed to nourish the body and mind and promote overall well-being. Nutrients Medicinal mushrooms are rich in essential nutrients such as vitamins, minerals, and antioxidants. It is rich in B vitamins, selenium and ergosterol (a precursor to vitamin D), making it a valuable addition to a balanced diet. Immune System Support One of the most well-known benefits is their immune-strengthening effects. Compounds like beta-glucan, found in varieties such as maitake (Grifola frondosa) and turkey tail (Trametes versicolor), strengthen the body's immune response. Research shows that regularly consuming these mushrooms may strengthen your immune system and reduce your risk of infections. Mushrooms and Cancer Research has shown that certain medicinal mushrooms have anti-cancer properties. For example, compounds found in turkey tail mushrooms are being studied for their ability to complement cancer treatment and improve survival rates. Although these are not stand-alone treatments, they offer promising potential when used in conjunction with conventional treatments. Stress Relief Known as the "mushroom of immortality," Reishi mushrooms have adaptogenic properties that help the body adapt to stress. They promote relaxation, reduce anxiety, and improve sleep quality, making them valuable tools for dealing with modern stressors. Gut health and digestive aid Medicinal mushrooms also support gut health. Containing prebiotic fiber that nourishes beneficial gut bacteria, promotes a balanced microbiome, and aids digestion. This contributes to improving overall health and strengthening the immune system. In summary, medicinal mushrooms are a treasure trove of health benefits backed by centuries of traditional use and growing scientific knowledge. Including these mushrooms in your diet or as a supplement provides a natural, holistic approach to improving your health. However, always remember to consult a medical professional for personalized advice on incorporating medicinal mushrooms into your health routine. Cancer care is a multifaceted journey that often involves a combination of medical treatments, lifestyle adjustments, and dietary changes.
One dietary approach that has gained attention in recent years is juicing. While juicing may not cure cancer on its own, it can play a supportive role in cancer care by providing essential nutrients, hydration, and potentially aiding in symptom management. Nutrient-Rich Support Fresh juices are packed with vitamins, minerals, antioxidants, and phytonutrients that are essential for overall health. For cancer patients, whose bodies may be under considerable stress due to treatments and the disease, juicing can be a convenient way to boost their nutrient intake. Many cancer patients struggle with loss of appetite, nausea, and difficulty swallowing, making it challenging to consume a variety of foods. Juices can provide a concentrated source of essential nutrients in an easily digestible form, helping individuals meet their nutritional needs even when they can't eat solid foods. Hydration and Detoxification Dehydration can lead to fatigue, weakened immune function, and hinder the body's ability to eliminate toxins. Freshly squeezed juices are not only nutrient-dense but also hydrating. They can help maintain the body's fluid balance, which is particularly important during cancer treatment. Juicing may also support the body's natural detoxification processes. While the liver and kidneys are responsible for detoxifying the body, providing them with an abundance of antioxidants from juices may assist the process. Symptom Management Cancer and its treatments often come with a range of side effects, including inflammation, nausea, and digestive issues. Certain juices, such as ginger and turmeric-based blends, are known for their anti-inflammatory properties and can potentially help alleviate discomfort. Ginger, in particular, has been studied for its ability to reduce chemotherapy-induced nausea. Important Considerations While juicing can be a beneficial component of cancer care, it's essential to approach it with caution and under the guidance of a healthcare professional. Here are some important considerations: 1. Individualized Approach: Each cancer patient's needs and tolerances are unique. What works for one person may not be suitable for another. Consult with a qualified practitioner to create a tailored juicing plan. 2. Avoid Sugar Overload: My simple rule is more vegetables than fruit. Some juices can be high in natural sugars. Be mindful of the fruits and vegetables you choose to juice and try to strike a balance to avoid excessive sugar intake. 3. Food Safety: Ensure that all fruits and vegetables used in juicing are thoroughly washed and safe for consumption, especially for individuals with compromised immune systems. Juicing can play a valuable role in cancer care by providing essential nutrients, hydration, and potential symptom relief. However, it should be viewed as a complementary strategy rather than a standalone treatment for cancer. Cancer patients should always consult with their healthcare team to create a well-rounded care plan that includes proper nutrition, medical treatments, and lifestyle adjustments tailored to their individual needs and preferences. For me the biggest immediate effect i feel is more energy, less brain fog, better mood and less achy, so why wouldn't i want to use it.
Pumpkin spiced muffins A great recipe for the winter days, for big kids or small. I love these as a snack or breakfast and they are a great treat in the children’s lunchbox Ingredients • 1 ⅔ cups whole grain flour • 1 tsp baking powder • 1 tsp baking soda • 1 tsp cinnamon • ½ tsp pumpkin spice (see previous recipe) • ½ tsp sea salt • 1 cup pumpkin puree (see previous recipe) • ¾ cup coconut sugar • 2 Tbsp maple syrup • ½ tsp vanilla • 1 Tbsp coconut oil(melted) • ¼ cup stewed apple • 1 flax egg (1 tsp ground flaxseed mixed in 2 tsp warm water) • ½ cup mix-ins: chocolate chips, chopped pecans or dried fruit Instructions • Preheat oven to 180C. • Prepare a muffin tray, spray with cooking spray or line it with silicone liners. • Make your flax egg by whisking together ground flaxseed with water in a small bowl with a fork and let it sit for a few minutes until it forms a gel-like consistency • In a large bowl, combine the dry ingredients (flour, baking powder, baking soda, cinnamon, pumpkin pie spice and salt). • Mix the wet ingredients and sugar together in a bowl (pumpkin, coconut sugar, maple syrup, vanilla, oil, stewed apple and flax egg). • Add the wet mixture to the dry ingredients and stir until just combined. Gently fold in any mix-ins if using. • Pour the batter into the muffin pan by the spoonful filling each cavity about ¾ full. The batter should be enough to make 10 muffins. • Place on the center rack of your oven. • Bake for 18-20 minutes or until a toothpick inserted in the middle comes out clean. • Allow muffins to cool before removing from pan and serving. • You can store the muffins in a container at room temperature for 2-3 days, in the fridge for up to one week or in the freezer for up to 3 months. All recipes on www.itsanaturalchoice.com Blog It’s that time of year where we start taking out all the warming spices, Halloween is in the air and pumpkins are coming out of the ground. So what can you do with the inside of the pumpkin once you’ve carved a ghoulish face into it?
Simply roast the pumpkin flesh (even that sounds ghoulish) by removing the flesh from the inside of the pumpkin, remove the seeds and place the flesh on a roasting tray with a splash of coconut oil, then place the seeds on another tray and spread out. Place both trays in an oven heated to 180C and roast for 30 minutes. Blend the flesh to a pulp and store in an airtight jar, place the roasted seeds in another airtight jar. Pumpkin spiced latte Ingredients
· Mix the milk and pumpkin together in a blender · Transfer to a saucepan and heat on a medium heat for a few minutes till heated · Remove from heat, stir in vanilla, spices and sweetener, place in a cup and use a frother to foam the milk or use a blender — just process for 30 seconds or until foamy. · Pour coffee into a large mug, add the foamy milk mixture on top. Sprinkle with cinnamon and enjoy! You can also use the pumpkin purée and spice mix to make some delicious pumpkin muffins. I’ll share that recipe next week
My passion has been Herbal medicine for many, many years now, it’s helping me in my own health journey and I have seen time and time again the amazing results achieved with simple herbs. This time of the year I’m all about the Hawthorn berries, lining nearly every hedgerow in this beautiful island we live on. Mythology connects Hawthorn to the fairy folk. Hawthorn has been used in traditional medicine for thousands of years, prescribed by the Ancient Greek physician Dioscorides in the first century AD as a remedy for heart problems. Those red berries could remind you of blood cells. The beauty of herbal medicine is when you consult with a practitioner that loves the craft, it is through knowledge and intuition that they will create a formula that targets your specific needs. Some herbs I would have often used alongside hawthorn would be – black pepper, ginger, cayenne, gingko, garlic, motherwort, nettle, cleavers etc. But let’s get back to the hawthorn berry and what we herbalists traditionally use it to help:
What is in hawthorn berries that make them such a powerhouse:
Remember as with all forms of medication, if you are currently on a medication regime, check first for interactions or contra-indications. 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 all use spices of some form in our daily life, whether it’s hot spices in a curry or aromatic spices like cinnamon in a cinnamon bun. Spices come from various parts of the plant – seeds, roots and fruits. We don’t think about them too deeply normally, but here are 5 of my top tips when it comes to buying, using and storing your spices to get the best out of them.
Top 5 spice tips:
ii.Dry space iii.Away from heat iv.In the dark
You can follow carina at: www.itsanaturalchoice.com www.breaking-fads.com I love cooking but sometimes we make mistakes and think we have to start again. Here are a few hacks that will help you if that happens Burnt rice Firstly don’t scrape any of the burnt rice up into the rest of the rice. Remove what you can, place it in a bowl and cover it with a few slices of white bread. The bread will absorb the burnt aroma leaving you with useable rice Over salted soup/stews We’ve all done it, slipped or just been heavy handed with the salt. Simply add a peeled potato to the soup/stew and it will balance out the excess salt Thicken sauces Add a lasagne sheet to the sauce, it will absorb excess fluid, then remove the sheet before using the sauce No stick cakes It’s rotten when you bake a delicious cake and it sticks to the pan, it ruins it. But there is a simple solution when using ceramic or metal dishes (not glass). When you take the cake out of the oven place it on top of a damp tea towel and leave sit for a few minutes . When you turn the cake over it should just slip out. Soften raw onions Not a mistake per say but can definitely ruin a dish. Sometimes raw onion can be a little too sharp. Just place it in iced water for a few minutes and it will take the sharpness down a notch Too sweet Add a dash of sour – lemon juice Too salty Add a dash of lemon juice or mild vinegar Stir in starch – quinoa, rice, pasta, couscous Use a little Indian cooking trick “tarka” garlic, aromatic herbs and spices are sauteed separately and added at the end of cooking to add a burst of flavour in the final step Too sour Add a little sweet – sugar, syrup, honey Too spicy Add some fat – butter, coconut milk/cream 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 Here are some more kitchen hacks you wish you’d always known
Clean your wooden chopping board Place coarse salt on the board then cut a lemon in half, rub the salt round the board with the half lemon, inner side down. Still chopping board It’s so annoying when you’re chopping board keeps moving so a quick tip is to place a damp tea towel underneath it and it won’t budge Non-stick measuring cups When you’re baking or cooking and you need to measure out liquids or sticky substances, you don’t want half of it to stick to the measuring cup. Simply coat the inside of the cup with some oil Removing the fat Often we want to remove the excess fat from a stew/stock/sauce. Place an ice cube on a large spoon, place on the surface of the liquid, the fat will rise to the cooler temperature and just scoop it out on the spoon. Another way is to place the ice in a muslin cloth, tie up and dip into the liquid, the fat will stick to the cloth Poached eggs x12 If you are making breakfast for a gang, poached eggs can be a pain, but here is a quick hack.
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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