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Why do we need fibre in our diet?

Do you experience regular digestive issues? If so, you're not alone - around 50% of us report having stomach problems. The question is whether it's the normal comings and goings of your gut or whether you are suffering from poor gut health. A normal functioning gut needs plenty of good bacteria and a wide variety of good these good gut flora such as bacteria, viruses, yeasts and fungi, which is called the microbiome. Your microbiome houses trillions of microorganisms, and if they aren't happy, neither are you. Your microbiome is as individual as you are and it plays an important role in your health and can influence your weight, ability to focus, energy levels, emotions, sleep patterns, physical pain...

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Red Lentil Dahl

Serves 6 Ingredients: 1 tbsp olive oil or coconut oil2 diced onions3 finely chopped garlic cloves1 tbsp grated fresh ginger1 finely chopped red chilli or 1/2 tsp dried chilli flakes1/2 tsp cumin seeds1/2 tsp coriander 1/2 tsp mustard1 tsp garam masala2 tsp ground tumeric1 cup (200g) dried red lentils, rinsed well1 can diced tomatoes1 can coconut milk2 cups of vegetable brothJuice of 1/2 to 1 lemon2 large handfuls of fresh spinach Heat the oil in a large pan, add the garlic, ginger and red chilli and cook for a few minutes.Next add all the spices and cook for another minute.Add the lentils, tomatoes coconut milk and veggie broth and stir to combine. At this point sometimes I add more canned tomatoes once all is combined, just...

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How to lower your cholesterol – diet

If you've received a high cholesterol reading, a good place to start is with your diet.   Here are some tips to bring down your low density lipoproteins "LDLs" (the "bad fats" that, in excess, can stick to your blood vessel walls) and to increase your high density lipoproteins "HDLs" (the "good fats" that keep your blood vessels clear): Cut down on saturated animal fats.  As you probably already know, it's important to decrease saturated animal fats such as butter, milk, cheese, ice cream, chocolate and fatty red meats. However, when you eliminate animal fats from your diet you need to add unsaturated vegetable fats in their place, otherwise you will create more problems for your liver. If you love cheese, choose the "white" cheeses like fetta, ricotta...

Energiser Bircher Muesli

Planning is key to healthy eating.  If you already have healthy choices waiting in your fridge you are less tempted to choose junk food loaded with calories with little nutrient value. Serves 2-3 One cup of rolled oats Two cups of almond milk Two tablespoons of yogurt (unsweetened Greek or acidophilus bifidus yogurt) One cup of frozen mixed berries Two tablespoons of LSA (linseed/sunflower/almond) Two tablespoons of wheatgerm Sprinkle of slivered almonds Sprinkle of coconut flakes Drizzle of honey In a large bowl add the oats, almond milk, yogurt, frozen mixed berries, LSA, wheatgerm and soak overnight in the fridge. To serve add another tablespoon of yogurt and sprinkle with slivered almonds, coconut flakes and topped off with a drizzle of honey.  ...

Immune Boost Juice

Juicing is a great way to keep you well.  Here's one of my favourite juice recipes which combines an antioxidant blast of lemon and kiwi fruits, blended with infection-fighting carrots, anti-infammatory celery, anti-cancer ginger and blast of iron-rich parsley for energy. I love this juice as it's incredibly healthy and tastes amazing! Serves 2 1 lemon peeled 2cm cube of ginger 4-6 carrots 4-6 stalks of celery 4 kiwi fruit Handful of parsley Juice all the ingredients and enjoy!  ...

How to tell if you’re low in magnesium and what to do about it?

Try this quick quiz to find out if you need some magnesium to get your health back on track: Do you find it difficult to switch off or relax? Are you feeling more tired than usual? Do you have any muscle aches or pain? Do you drink more than one coffee a day? Do you drink more than seven alcoholic drinks a week? Have you developed a twitch in your eye? Are your anxiety levels higher than normal? Do you experience heart “flutters” or an irregular heartbeat? Do you suffer from “restless legs”? Do you have trouble sleeping? Have you been diagnosed with osteoporosis? If you answered “yes” to more than one or more of the above, then it’s likely that you need this magical mineral. Magnesium...

Why quit sugar?

One of the very first things I learned whilst I was studying nutrition 18 years ago, was that refined sugar literally destroys essential vitamins and minerals in your body.

As we need vitamins and minerals for our bodies to work, it makes perfect sense that refined sugar is not good for our health.  Recently the World Health Organisation recommended that for optimal health we should restrict our added sugar to just 25 grams or 6 teaspoons a day.

The Healthy Christmas Party Guide!

We all need reminders when it comes to looking after ourselves and it’s easy to get carried away during the festive season.  So here’s a few pointers to keep yourself well and energised whilst still having a whole heap of fun! Control your alcohol intake for obvious reasons; your liver will will thank you the next morning :) Keep exercising so your body systems can eliminate the toxins and keep you cleansed and healthy. Eat something filling and nutritious before you leave home so you're not tempted to fill up on fatty, deep-fried, highly calorific or sugar-laden party food! If eating beforehand is not possible, try and choose the healthier options available - you will not regret it! Drink lots of water during the party...

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Green Spaghetti Carbonara

This simple recipe, a great way to get a huge helping of greens into your family, is borrowed from the Sarah Wilson's new cookbook "Simplicious" (which I highly recommend for sugar-free eating). Serves two 500g zucchini Sea salt 1 egg plus 1 yolk Quarter cup of grated parmesan cheese plus extra to serve Freshly ground black pepper 20g butter 3-4 rashers of bacon, rind removed, diced What to do: Using a spiraliser or a julienne peeler, slice the zucchini into noodles and place in a colander.  Sprinkle with a little salt and leave for two minutes to drain.  Blot gently with a tea towel to remove excess moisture if required. In a small bowl whisk together the egg, egg yolk and parmesan until well combined. Heat the butter in a large frying pan over a medium to...

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Why is a rainbow of veggies good for your health?

A rainbow of food not only makes your plate look appealing but “it has the potential to protect you from heart disease and cancer and keep your brain healthy”  says Christy Tagney PhD, a nutritionist at Rush University Medical Centre. Aside from being packed with essential fibre, vitamins and minerals, veggies are packed with protective plant chemicals which not only give plants their colour, smell and flavour but helps protect the plant from disease and also protects them against cell damage.  “Eating produce passes these plant chemicals – and their benefits to us” Tagney says. That’s how I see herbal medicine passing on it's therapeutic benefits to us by providing concentrated nutrition helping to protect our hearts, our circulatory systems, our central nervous system, our muscles, our...

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