Last month was Pituitary Awareness month. I have written this blog to raise awareness of what this gland is responsible for and the types of symptoms we may experience if it is not working as intended. There are a great many reasons why such symptoms may be occurring so its important not to jump to any conclusions. However, it is also important to recognise when our endocrine systems are not working well and to seek professional medical advice when concerned.
Read moreOrganic Black Bean Spaghetti with Samphire in a Gingery Sauce
A warming bowl of pasta is so satisfying on an autumnal day. In this dish I use a unique gluten free version of pasta made only with organic black bean flour; a product by ‘Explore Cuisine’ which I picked up on a trip to Infinity Foods in Brighton.
Anyone looking for a gluten free and plant-based alternative to a delicious pasta dish, look no further. The flavours in this recipe offer a pungent merging of garlic, ginger and lime. The textures are a perfect blend of crunchy vegetables alongside these delicate ribbons of black bean spaghetti. There’s so much potential for further creations with this incredible plant-based protein rich product. Great to try something new.
Read more10 Detox Tips to Build into your Daily Routine
I was hoping to be in Gozo, sunning by the pool at this wonderful retreat with Amchara. However, due to travel restrictions, this location is currently a distant dream.
In the meantime I’m pulling in some of the detox strategies that I advise clients on leading up to a juice fast. These can be incorporated into your every day life. They become a habit over time and this is surely the beauty of a detox week, to help you incorporate long term health changes into your life for longevity and well being.
1. HYDRATE
Drink more water. Your body is made up of 70 per cent water and needs around 2-3 litres (depending on body weight and activity) a day in order to stay hydrated and to help to your kidneys flush out the toxins. Add a squeeze of lemon to add an extra cleansing boost.
2. MAKE ORGANIC SWAPS
Eat organic food to minimise your intake of toxic pesticides. Organic food provides a greater level of antioxidants so your liver can cleanse more optimally. In particular, organic fruit and veg also contains higher amounts of Vitamin A, Vitamin C and sulfur – which also help boost the cleansing effects of the body.
3. REDUCE PROCESSED FOODS
Take a weight off your liver and avoid processed foods whilst also eating less dairy, meat and sugary foods which are hard to process. Eat plenty of vegetables and whole fruit – especially greens, berries, apples, pears and plums.
4. INCREASE MOVEMENT
Exercise daily for improved circulation. Through sweat we are able to liberate toxins more easily. Exercise promotes detoxification and boosts your body’s immune system. As you exercise, the blood circulates; providing nutrients to organs and muscles. Stool transit time will also be increased.
5. REDUCE CAFFEINE & ALCOHOL
Cut down on caffeinated drinks and alcohol as these deplete nutrients, burden the liver and can all dehydrate the body. Swap for a cup of green tea which provides important antioxidants that the body needs – but in a more gentle way.
6. GIVE YOUR LIVER A BREAK
Obvious toxins such as caffeine, alcohol, artificial sweeteners and processed foods put burden on the liver. The human body was not designed to process a daily onslaught of artificial E numbers and other chemicals. This burden will inhibit your body’s ability to naturally cleanse.
7. INCREASE FIBRE
Eat a portion of fibre with each meal. Grains, cereals, fresh fruit and vegetables help move food through the digestive system. They’ll also provide energy too. Not only is fibre part of a healthy diet that will help aid weight loss, but it’s also an essential way of cleansing the body in its most natural form.
8. INCLUDE A FRESH JUICE PER DAY
Leafy greens, veggies and fruits are delicious in smoothies and juices. Drinking these will help you to consume more alkalizing minerals which will help detoxify your body. Smoothies are an excellent way to get those superfoods into your diet.
9. COSMETIC CHECK
Swap your cosmetics and cleaning products for non-toxic alternatives, after all chemicals and toxins are not just found in your food.
10. SLEEP QUALITY
Work on sleep hygiene: start the day with your face in the daylight for at least 15 minutes, check your screen time, sleep for 8-9 hours per night . Your body cleanses itself while you are asleep; processing toxins and replenishing energy. Both of which are essential for effective detoxing. So be sure to prioritize sleep.
Food for Mood
Image Kat Jayne
Do you ever wake up feeling exhausted or just plain moody? Some days are up, other days are down and this roller coaster of emotions can be hard to fathom.
The roots of mood fluctuations differ for each individual and may include poor sleep patterns, feelings of low self-esteem, personal circumstances or hormonal fluctuations. One thing is for sure, a good diet can have a positive effect on our feelings of wellbeing.
I’ve mapped out a few pointers (centred on avoiding hypogylcaemia) on the mechanics behind how food relates to mood, in order that this might spur on a few foodie changes amongst readers. It is certainly very empowering to reflect on our own dietary patterns or those of our loved ones and see if we need to take the reins and work out how we may improve mood with food changes.
Read moreWhich diet enables a longer and healthier life?
Image by Nashua Volquez Young
What type of diet makes you live longer? It’s a fascinating question to explore: when considering The Danish Twin Studies which followed over 3000 pairs of twins to understand what makes us live longer we can be reassured that we have at least 75% control and only around 25% is down to genetic factors. So what can we learn from the research; is it all about diet and if so what do we need to eat and what’s off the menu. Read on to explore this incredible topic.
Read moreRhubarb and pear crumble with pomegranate
It’s rhubarb season; a fruit which I always look forward to seeing appear in the shops or, even better, emerging from the ground. It is super high in fibre and rich in some immune promoting nutrients such as Vitamin C. This recipe offers a slightly healthier take on the traditional rhubarb crumble. The deliciously sour taste of the rhubarb melds well with the soft sweetness of the pear. I have taken out the traditional bulk of sugar and added some calcium rich seeds. Pomegranate gives extra crunch and texture. Just wonderful. I hope you enjoy.
Read moreBerry and Hazelnut Pancake
Image by Lucas Guiz
Try these gluten free, incredibly satisfying pancakes made with a blitzed up oat and ground almonds mix. Perfect with any berries or frozen cherries (my new breakfast staple).
I always wonder when we arrive at Pancake Day why we don’t eat pancakes more often? They are so satisfying and simple to make. During this troublesome time of our lives, pancakes are perfect for a sustaining but low-cost meal or snack. Here we have a twist on the usual pancake mix offering something a little tastier with a more varied nutritional profile.
Read more3 Reasons to bring Seaweed into your Kitchen (recipe below)
Marine vegetables, such as seaweed, are not an item that historically have been part of the UK diet. However, there are so many delicious ways to bring seaweed into your kitchen without training as a sushi chef: these include sushi bowls (all the fun of sushi without the technical drama), the use of roasted nori seaweed strips or seaweed flakes to jazz up soups and salads, or a simple Itsu seaweed snack. Seaweed is a powerhouse of nutrients such as amino acids, omega 3 fats, vitamin A, B, C and E plus it is a rich source of minerals, a key player being iodine. With this immune boosting profile, now is a great time to introduce this marine vegetable into your diet.
Read moreDelicious Beetroot and Ginger Soup Recipe
Image by Eva Elijas
Beetroot and Ginger soup with Black garlic paste. A warming and nourishing soup for wintry lockdown days. But there is more to these super foods than flavour.
Read moreLemon Infused Sweet Potato and Black Beluga Lentil Tagine
Our favourite new recipe creation of the 2021 lockdown; a blend of Moroccan spices, Blue Zone root vegetables (the wonderful sweet potato) and my new kitchen pals - Belazu Rose Harrisa Pesto and Suma’s tinned organic Beluga lentils. All comes together in a mouth watering extravaganza (I know, the small things in life can be hugely exciting during lockdown!)
Read moreTips on Living a Long Life
The key to Longevity is not all about nutrition. Let’s consider other well researched common factors found in areas of the world with high rates of wellness.
Read more3 Healthy Ways to Keep Sane over Christmas
‘Peace on Earth’ is a phrase that we associate with this time. For many, we may be wondering where that PEACE has gone and whether it will return. There are many things that we cannot control in this pandemic, but we can still pull in some healthy rituals to keep us mentally strong.
Read moreNotes from Last's Night's Webinar on Psoriasis
Notes and research links from last nights webinar …
Read moreThoughts on the Immune Boosting Potential of Pets in your Home
Three immune boosting reasons to share your home with fluffy friends over lock down and beyond.
Read moreIs your Thyroid Function where it needs to be?
Thyroid imbalances have far reaching effects and elicit fatigue, depression, coldness, constipation, poor skin, headaches, PMS, dysmenorrhea, fluid retention, weight gain, anxiety/panic attacks, decreased memory and concentration, muscle and joint pain, and a low sex drive. Read on if this symptom pattern resonates.
Read moreCan We Test for Stress?
What is Functional Testing? Functional Testing digs deeper. The term refers to diagnostic testing in order to understand the root causes of illness or disease.
Is it possible to measure our stress levels by understanding our stress hormone output? Yes, read on!
In a previous blog post I cited the 2018 Mental Health study which indicated that over the last year 74% of people had felt so stressed they had been overwhelmed or unable to cope.
Working on our ability to cope with stress with good nutrition, lifestyle changes, mindfulness and, if relevant, supplementation rather than simply patching up the symptoms is so vital to long term health.
Read moreRainbow Eating - Mexican Slaw with Zesty Lime Dressing
Were you told as a child that eating carrots would help you to see in the dark? Did you believe it?
This ‘old wife’s tale’ has more validity than the outdated expression ‘old wife’s tale’, the latter defined as ‘a widely held traditional belief that is now thought to be unscientific or incorrect’.
Well let’s think again, let us look further into these beliefs, cast aside any historic misogynistic ideologies and hail carrots as wonderful vegetables which do indeed help us to see in the dark. It is a fact and can be linked to science so the wise females of the world should be given credit even when ‘old and married’.
Read moreStress Busting
Many theorists on 21st C stress point out that we were not designed to experience ‘fight or flight’ reactions as frequently as our ancestors.
I disagree. Cave dwellers were regularly exposed to plummeting temperatures, predators, rival tribes, extreme hunger, intense exercise and more. So why is it that we are failing to adapt to the stressors of modern day life?
In my ‘Why are We Stressing’ webinars we will consider the aspects of life which allow us to remain resilient to stress; these include healthy sleep patterns, social interaction, our attitude to our lives, validation, dopamine hits, the gut microbiome, genetics and a healthy diet.
Read moreSugar Free Tomato Relish on top of Melon and Mozzarella Kale Slaw
A beautiful blend of tomatoes and red peppers with natural sweetness oozing from this tasty plant-based recipe.
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