tag:blogger.com,1999:blog-36059967283504316542024-03-13T20:38:48.223+00:00Nutritionally balancedProviding regular blogs on health and nutrition.
Contactable for nutritional consultations in Birmingham on samanthaeprior@hotmail.co.uk Samantha Priorhttp://www.blogger.com/profile/00974670915128667622noreply@blogger.comBlogger111125tag:blogger.com,1999:blog-3605996728350431654.post-46934547561856413692018-05-02T01:52:00.002+01:002018-05-02T01:52:32.154+01:00Walking to School Month<div dir="ltr" style="text-align: left;" trbidi="on">
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Walking to school month is a great idea to get you all fit
and healthy, there are some motivating tips below to get you wrapping up warm
and bouncing out of the front door <o:p></o:p></div>
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1. exercise before a lesson stimulates circulation and brain
activity, therefore children tend to achieve better results in class after
running around<o:p></o:p></div>
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2. Being outside in your natural surroundings help boost our
mood and encourage some vitamin D production in our skin to boost our immune
system<o:p></o:p></div>
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3. Fruit and Vegetables contain vitamin C. Vitamin C just
before walking improve energy output meaning you should be able to walk further
without feeling that you tire as easily <o:p></o:p></div>
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4. Eating your oily fish such as sardines, mackerel, salmon
and tuna provide you with omega 3. Omega 3 helps oil our joints a bit like
oiling a hinge on a door to make it move easier. The more oily fish you have
the more easy your joints can move<o:p></o:p></div>
<span style="font-family: "Calibri",sans-serif; font-size: 11.0pt; mso-ansi-language: EN-GB; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;">5. Walking through woods and fields or being in
our garden has a really calming effect by rebalancing our natural energy levels</span></div>
Samantha Priorhttp://www.blogger.com/profile/00974670915128667622noreply@blogger.com1tag:blogger.com,1999:blog-3605996728350431654.post-79766769526831800992018-05-02T01:45:00.000+01:002018-05-02T01:49:02.135+01:00The seven parts of your personality that make up you! <div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-size: 12.0pt; line-height: 115%;">Our body is
cleverly made up of a bundle of chemical messengers that make up our
personality. The trick is keeping them in balance. Think of them a bit like the
personalities of the seven dwarfs<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 20.0pt; line-height: 115%;">Something fun: <o:p></o:p></span></b></div>
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<span style="font-size: 12.0pt; line-height: 115%;">Before you
read on…how many of the seven dwarfs can you remember, no cheating… At the end why
don’t you see who can remember which dwarf is for which emotion. It’s a lot of
fun watching others and working out which dwarf they tend to be more like<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 20.0pt; line-height: 115%;">DOC – (leader)</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt; line-height: 115%;"> </span></b><span style="font-size: 12.0pt; line-height: 115%;">He may mix up
his words but he is a motivational speaker keeping the dwarfs organised! He is
your<b style="mso-bidi-font-weight: normal;"> </b></span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 20.0pt; line-height: 115%;">adrenaline.</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt; line-height: 115%;"> </span></b><span style="font-size: 12.0pt; line-height: 115%;">You need
adrenaline to give you </span><span style="font-size: 20.0pt; line-height: 115%;">energy</span><span style="font-size: 12.0pt; line-height: 115%;"> to get things done. <span style="mso-spacerun: yes;"> </span>Too much adrenaline and you could feel a
little anxious and mix your words up too, too little adrenaline and you can and
be lethargic and lack motivation. <o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="font-size: 12.0pt; line-height: 115%;">Getting the right
balance</span></i></b><span style="font-size: 12.0pt; line-height: 115%;">: <o:p></o:p></span></div>
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<span style="font-size: 12.0pt; line-height: 115%;">Having <b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">fresh
fruit infused water</i></b> containing lemon kick starts digestion to help you
get more nutrients from your food. It’s a great twist to water to keep you well
hydrated and wont knock your adrenaline levels off balance<o:p></o:p></span></div>
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<span style="font-size: 12.0pt; line-height: 115%;">Get your <b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">blood
sugar levels</i></b> in check as this keeps your energy level stable. Having
protein and fat such as tuna and egg pots help to sustain a healthy energy
level<o:p></o:p></span></div>
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<span style="font-size: 12.0pt; line-height: 115%;">Have
portions the size of your <b style="mso-bidi-font-weight: normal;">two fists put
together, this is the size of your stomach</b>. When you have carbohydrates
(fruit, potatoes other vegetables and rice) mix this with protein and fats (yoghurt,
fish, meat and beans, seeds or cream) this combination of food means that
energy levels are released in a balanced gradual way so you can stay motivated
and focussed. <o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 20.0pt; line-height: 115%;">Dopey (calm as a cucumber)</span></b> He may have calm a bit too nailed
but a balanced level of <span style="font-size: 20.0pt; line-height: 115%;">GABA </span>support
a well- rested <span style="font-size: 20.0pt; line-height: 115%;">sleep</span>.
Low levels of GABA and you may notice falling asleep or staying asleep is
difficult as you are worrying about things. <o:p></o:p></div>
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During the day GABA can help with <span style="font-size: 20.0pt; line-height: 115%;">focus</span> on a task without feeling
overwhelmed.<span style="mso-spacerun: yes;"> </span>People often look for ways
to support their GABA levels when they have exams.<o:p></o:p></div>
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<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">Our gut feeling<o:p></o:p></i></b></div>
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Our digestion is paramount to our mood.<span style="mso-spacerun: yes;"> </span>When you say you have a ‘gut feeling’ about
something, this could be because your gut is classed as your second brain. Messages
are sent from your digestive tract to your body to produce chemicals to support
the way we think and feel. <o:p></o:p></div>
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<span style="font-size: 20.0pt; line-height: 115%;">Encouraging
growth of beneficial bacteria</span><b style="mso-bidi-font-weight: normal;"> -</b>
In our body we have more good bacteria than we have cells. Imagine that!!! Us
and the bacteria have a ‘symbiotic relationship’ what this means is we are
friends, they look after us and we look after them. Some bacteria in our gut keep
us calm by encouraging the release of GABA<a href="file:///C:/Users/sprior/AppData/Local/Microsoft/Windows/INetCache/Content.Outlook/1AIA2K75/The%20seven%20dwarfs%20that%20make%20up%20your%20personality%20handout1.docx#_edn1" name="_ednref1" style="mso-endnote-id: edn1;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;"><!--[if !supportFootnotes]--><span class="MsoEndnoteReference"><span style="font-family: "calibri" , sans-serif; font-size: 11.0pt; line-height: 115%;">[i]</span></span><!--[endif]--></span></span></a>.
To look after our friendly bacteria eat food that feeds them such as bananas,
apples, cauliflower, broccoli, kale onion and garlic.<o:p></o:p></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 20.0pt; line-height: 115%;">Bashful (shy and sweet and lovable)</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt; line-height: 115%;"> </span></b><span style="font-size: 12.0pt; line-height: 115%;">He is your </span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 20.0pt; line-height: 115%;">empathy,</span></b><span style="font-size: 12.0pt; line-height: 115%;"> the
kind and </span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 20.0pt; line-height: 115%;">lovable side</span></b><span style="font-size: 12.0pt; line-height: 115%;"> of your personality. <span style="mso-spacerun: yes;"> </span>That
warm fussy feeling that you get around people and pets you care about is the release
</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 20.0pt; line-height: 115%;">oxytocin</span></b><span style="font-size: 12.0pt; line-height: 115%;">. <o:p></o:p></span></div>
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<span style="font-size: 12.0pt; line-height: 115%;">Do you
notice that if you really like someone you want to spend lots of time with them.
It’s because being with them helps you release oxytocin which makes you feel
good. <o:p></o:p></span></div>
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<span style="font-size: 12.0pt; line-height: 115%;">When we feel
anxious we often put space between us and those we care about, or we don’t
acknowledge our surroundings by doing this we reduce the amount of oxytocin we
produce <o:p></o:p></span></div>
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<span style="font-size: 12.0pt; line-height: 115%;">Being kind
to others, giving loved ones a cuddle, spending time with your pet, having a
warm bath makes you feel better and reduces anxiety as it ups your oxytocin
levels. <o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="font-size: 12.0pt; line-height: 115%;">How can we boost our
levels through diet</span></i></b><span style="font-size: 12.0pt; line-height: 115%;">: <o:p></o:p></span><br />
<span style="line-height: 115%;"><span style="font-size: 12pt; line-height: 18.4px;">Eating foods such as </span><span style="font-size: large; line-height: 18.4px;">tuna, apples, ginger, plums, tomatoes, chick peas, garlic and oregano</span><span style="font-size: 12pt; line-height: 18.4px;"> support our hormone production to help us feel positive and enriched.ed.</span></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 20.0pt; line-height: 115%;">Grumpy (grrrr)</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt; line-height: 115%;"> </span></b><span style="font-size: 12.0pt; line-height: 115%;">He is your
moody side when we aren’t releasing enough </span><span style="font-size: 20.0pt; line-height: 115%;">dopamine. </span><span style="font-size: 12.0pt; line-height: 115%;">Dopamine gives us that </span><span style="font-size: 20.0pt; line-height: 115%;">rewarding and motivating </span><span style="font-size: 12.0pt; line-height: 115%;">feeling to repeat things that we do. The more </span><span style="font-size: 20.0pt; line-height: 115%;">positive</span><span style="font-size: 12.0pt; line-height: 115%;"> activities and tasks you do that are
inline with your thoughts and believes, the more dopamine you release. Guess
what….tidying your room or completing your homework can make you feel really
good about yourself!!! Hardworking people have been shown to have high levels
of dopamine in their reward and motivational part of their brain<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt; line-height: 115%;">Eat yourself happy</span></b><span style="font-size: 12.0pt; line-height: 115%;"> <o:p></o:p></span></div>
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<span style="font-size: 12.0pt; line-height: 115%;">Grumpy’
hasn’t had his dose of dopamine, but to encourage yours you can have banana,
turkey, fresh coffee, eggs and avocado. <o:p></o:p></span></div>
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<span style="font-size: 12.0pt; line-height: 115%;">If you are a
bit of a foodie the Michelin- starred chef Tom Kerridge dopamine diet, this
could be a great book to use to cook at home to keep you motivated on your
tasks. <o:p></o:p></span></div>
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<span style="font-size: 20.0pt;">Sneezy </span><span style="font-family: "calibri" , sans-serif; font-size: 20.0pt;">(loyal and hardworking)</span><span style="font-family: "calibri" , sans-serif; font-size: 12.0pt; font-weight: normal;"> <o:p></o:p></span></h2>
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<span style="font-family: "calibri" , sans-serif; font-size: 12.0pt; font-weight: normal;">He is your </span><span style="font-family: "calibri" , sans-serif; font-size: 20.0pt; font-weight: normal;">quick thinking</span><span style="font-family: "calibri" , sans-serif; font-size: 12.0pt; font-weight: normal;"> part of your personality (without the sneezing) recalling
facts and processing information. He would need to be quick at the mark when he’s
busy sneezing all the time. If you find you learn things easily and find paying
attention in class easy and have good dream recall it is likely you have lots
of </span><span style="font-family: "calibri" , sans-serif; font-size: 20.0pt; font-weight: normal;">acetylcholine</span><span style="font-family: "calibri" , sans-serif; font-size: 12.0pt; font-weight: normal;">. </span><span style="font-size: 20.0pt; font-weight: normal; mso-bidi-font-weight: bold;"><o:p></o:p></span></h2>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 20.0pt; line-height: 115%;">Acho</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-size: 16.0pt; line-height: 115%;">ooo</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt; line-height: 115%;">oo.<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt; line-height: 115%;">Eat your way smart<o:p></o:p></span></b></div>
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<span style="font-size: 12.0pt; line-height: 115%;">Foods that
naturally contain acetylcholine are eggs, yoghurt, milk cauliflower and
broccoli. Ideally when it comes to exam time, these are some foods I would be
thinking of putting top of your list. Acetylcholine is not only known to help
with memory but also reduce stress which is ideal when it comes to revision.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 20.0pt; line-height: 115%;">Happy</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt; line-height: 115%;"> </span></b><span style="font-size: 12.0pt; line-height: 115%;">(Positive and upbeat) <span style="mso-spacerun: yes;"> </span><b style="mso-bidi-font-weight: normal;"><o:p></o:p></b></span></div>
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<span style="font-size: 12.0pt; line-height: 115%;">He is the </span><span style="font-size: 20.0pt; line-height: 115%;">cheery</span><span style="font-size: 12.0pt; line-height: 115%;"> happy part of your personality that always finds the
positives in any situation as there are always some! The chemical that you
release that makes us feel </span><span style="font-size: 20.0pt; line-height: 115%;">happy </span><span style="font-size: 12.0pt; line-height: 115%;">is called </span><span style="font-size: 20.0pt; line-height: 115%;">serotonin</span><span style="font-size: 12.0pt; line-height: 115%;">. We produce most serotonin in our gut
which can make us have an excited feeling of fluttering butterflies in our
tummy when we are looking forward to something!<o:p></o:p></span></div>
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<span style="font-size: 12.0pt; line-height: 115%;">We all get a
little happier in the sun too, that is because the sun also makes us produce
serotonin so it is really important to get outside daily to keep you smiling.<o:p></o:p></span></div>
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<span style="font-size: 12.0pt; line-height: 115%;">As well as
making you chirpy serotonin converts to a sleepy chemical at night time to help
you go to sleep. <o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt; line-height: 115%;">Eat your way to smile on that face
and a good nights rest<o:p></o:p></span></b></div>
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<span style="font-size: 12.0pt; line-height: 115%;"><span style="mso-spacerun: yes;"> </span>Think protein, protein, protein such as fish,
meat, lentils and beans. There are some carbohydrates that can be beneficial
too such as oats and bananas.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt; line-height: 115%;">Sleepy ( Zzzzzzzzzzzzzzzz) <o:p></o:p></span></b></div>
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<span style="font-size: 12.0pt; line-height: 115%;">Sleepy is
the well-rested and recharging part of you that allows you to function<o:p></o:p></span></div>
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<span style="font-size: 12.0pt; line-height: 115%;">Are you
looking at this out of one eye and holding the other open with your fingertips
or find that you drift off into daydreams easily. When you feel lethargic and
sleepy you are producing a sleepy chemical called </span><span style="font-size: 20.0pt; line-height: 115%;">melatonin. </span><span style="font-size: 12.0pt; line-height: 115%;">A common problem is feeling tired
during the day and can’t sleep at night! A healthy level of melatonin and you
are </span><span style="font-size: 20.0pt; line-height: 115%;">well rested</span><span style="font-size: 12.0pt; line-height: 115%;"> and </span><span style="font-size: 20.0pt; line-height: 115%;">freshly energised</span><span style="font-size: 12.0pt; line-height: 115%;"> during the day<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="font-size: 12.0pt; line-height: 115%;">Improving sleep<o:p></o:p></span></i></b></div>
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<span style="font-size: 12.0pt; line-height: 115%;">If you have
difficulty sleeping limit the use of electronics such as mobiles, tv and
tablets an hour before bed as they produce blue light which can affect your
sleep. If you are going to use electronics then get a blue light filter app.
Just bare in mind our body needs darkness to produce melatonin to rest!<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="font-size: 12.0pt; line-height: 115%;">Foods to help get 40
winks<o:p></o:p></span></i></b></div>
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<span style="font-size: 12.0pt; line-height: 115%;">If you find
sleep a challenge reduce caffeine intake such as tea and coffee.<span style="mso-spacerun: yes;"> </span>Aim to have your last cuppa no later than
2pm, instead have herbal teas such as chamomile, peppermint and lemon tea. In
addition 30 mins to an hour before bed have a snack of turkey or banana to see
if it helps with sleep.<o:p></o:p></span></div>
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<a href="file:///C:/Users/sprior/AppData/Local/Microsoft/Windows/INetCache/Content.Outlook/1AIA2K75/The%20seven%20dwarfs%20that%20make%20up%20your%20personality%20handout1.docx#_ednref1" name="_edn1" style="mso-endnote-id: edn1;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;"><!--[if !supportFootnotes]--><span class="MsoEndnoteReference"><span style="font-family: "calibri" , sans-serif; font-size: 10.0pt; line-height: 115%;">[i]</span></span><!--[endif]--></span></span></a>
Bravo JA, Forsythe P, Chew MV, Escaravage E, Savignac HM, Dinan TG, Bienenstock
J, Cryan JF.(2011)nIngestion of Lactobacillus strain regulates emotional
behavior and central GABA receptor expression in a mouse via the vagus nerve. Proc
Natl Acad Sci U S A. 2011 Sep 20;108(38):16050-5. doi:<o:p></o:p></div>
</div>
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Samantha Priorhttp://www.blogger.com/profile/00974670915128667622noreply@blogger.com0tag:blogger.com,1999:blog-3605996728350431654.post-46192643373916721642018-05-02T01:41:00.003+01:002018-05-02T01:41:33.627+01:005 top tips to support the immune system<div dir="ltr" style="text-align: left;" trbidi="on">
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1. We produce vitamin D in our skin from sun exposure,
therefore in the winter a supplement can be a great idea to support our immune
system and mood!<o:p></o:p></div>
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2. Eat your fruit and vegetables as they contain an array of
antioxidants such as vitamin C that act like our guards protecting our body
from infections<o:p></o:p></div>
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3. Buy some local honey or manuka honey. Local honey tends
to have the best immune support for you, if you have a sore throat, honey mixed
with lemon and ginger can be soothing and healing<o:p></o:p></div>
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4. Chomp on garlic it is a natural antibacterial. The more
you cook it, the less effective it is so ideally throw it into a dish and only
cook very briefly. Eating the spice - cloves are brilliant at disguising any
sign that you have eaten garlic at all!<o:p></o:p></div>
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5. If you do get a cold, cut dairy out for a few days as it
is mucus forming and therefore can make you feel more congested.<o:p></o:p></div>
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Samantha Priorhttp://www.blogger.com/profile/00974670915128667622noreply@blogger.com1tag:blogger.com,1999:blog-3605996728350431654.post-78137847881593482292018-05-02T01:39:00.000+01:002018-05-02T01:39:11.584+01:00Do you always need to buy organic - The Clean 15<div dir="ltr" style="text-align: left;" trbidi="on">
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Is it worth always buying organic? My answer would be – no! It can
be quite costly to afford to buy everything organic and sometimes it isn’t that
important. There is a list of 15 foods that are classed as the ‘clean
15’meaning they don’t need to be bought organic as they have shown to have very
low to no pesticide residue and therefore unlikely to be contaminated. <o:p></o:p></div>
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1. Sweetcorn <o:p></o:p></div>
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2. Avocados<o:p></o:p></div>
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3. Pineapple<o:p></o:p></div>
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4. Cabbage<o:p></o:p></div>
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5. Onions<o:p></o:p></div>
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6. Frozen sweet peas<o:p></o:p></div>
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7. Papayas <o:p></o:p></div>
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8. Asparagus<o:p></o:p></div>
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9. Mangos<o:p></o:p></div>
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10. Aubergine<o:p></o:p></div>
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11. Honeydew Melon<o:p></o:p></div>
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12. Kiwi<o:p></o:p></div>
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13. Cantaloupe<o:p></o:p></div>
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14. Cauliflower<o:p></o:p></div>
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15. Grapefruit<o:p></o:p></div>
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The Pesticide Data Program — run by the US Department of
Agriculture test most popular foods that are eaten by children each year to
formulate a list on food and its safety for consumption. The list and testing
of food has been generated only in the USA where they use many pesticides that
are not permitted with in the UK. It seems that our system is far more
stringent on what chemicals are allowed to be used on our food. <o:p></o:p></div>
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Although the clean 15 suggests they don’t have to be bought
organic It is important to remember organic produce does also use pesticides, ,
however, there are only 35 approved EU organic pesticides and 389
non-organic pesticides. <o:p></o:p></div>
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One question you may be asking is why are the ‘clean 15’ so
clean even though they may have just as much pesticide sprayed on them as other
foods? <o:p></o:p></div>
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It’s all in the barrier layer, their skin. Their skin is not
overly porous and therefore not absorbing as many chemicals throughout the
whole body of the food. With the list of the ‘clean 15’ you would remove an
outer layer of leaves or skin before you get to the edible part of the food,
therefore stripping back and discarding the contaminated layer.<o:p></o:p></div>
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Samantha Priorhttp://www.blogger.com/profile/00974670915128667622noreply@blogger.com0tag:blogger.com,1999:blog-3605996728350431654.post-53376628376400511412018-05-02T01:34:00.001+01:002018-05-02T01:34:06.326+01:00Blood sugar slumps and how to manage them<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="color: #1f497d;">Nutrition for flagging <o:p></o:p></span></div>
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<span style="color: #1f497d;">Throughout the day you may
notice that at certain times your energy levels have peaks and troughs. It can
be an eye opener to keep diary entries to when you are most energetic as it can
be from a stress response or diet or often a combination of the two.<o:p></o:p></span></div>
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<span style="color: #1f497d;">Foods that tend to give us
temporary boosts of energy are caffeine and carbohydrates with no fat or
protein. The only problem with these is what goes up must come down. You may
find not long after having these items you have a bit of an energy crash that
can also affect your mood. <o:p></o:p></span></div>
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<span style="color: #1f497d;">Why? <o:p></o:p></span></div>
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<span style="color: #1f497d;">When glucose (sugar) is released
into your bloodstream it gives us a great feeling of get up and go, however, if
we don’t utilise sugar affectively ie by running off the sugar high, our body
panics that the sugar will do us damage and our little buddy insulin is
released. Insulin starts packing sugar from our blood into fat cells to store
it for later. <o:p></o:p></span></div>
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<span style="color: #1f497d;">Our aim is to get our energy
levels stable and here are some tips on how to do this<o:p></o:p></span></div>
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<ul style="margin-top: 0cm;" type="disc">
<li class="MsoListParagraph" style="color: #1f497d; margin-left: 0cm; mso-list: l0 level1 lfo1;">Cinnamon
– put it in and on everything, cinnamon helps to stabilise our blood sugar
levels and therefore stabilises our energy<o:p></o:p></li>
<li class="MsoListParagraph" style="color: #1f497d; margin-left: 0cm; mso-list: l0 level1 lfo1;">Eat
fat with every meal and snack, ie: full fat milk, oily fish, seeds, plant
oils. Fat keeps you fuller for longer and slows the release of sugar into
your blood rather than letting you have one big hit in one go. Fat does
not make you fat, it actually helps you lose it<o:p></o:p></li>
<li class="MsoListParagraph" style="color: #1f497d; margin-left: 0cm; mso-list: l0 level1 lfo1;">Opt
for fruit teas and keep hydrated. If you are going to have a tea or
coffee, just make sure you have it with full fat milk, or a slightly
interesting option that has grown in popularity.. coffee with butter… who
would have thought, but it’s meant to do wonders at managing energy levels
and counteracts the negative effect from caffeine. <o:p></o:p></li>
<li class="MsoListParagraph" style="color: #1f497d; margin-left: 0cm; mso-list: l0 level1 lfo1;">Have
more veg/salad than white carbs ie pasta and rice on your plate.
Vegetables are packed with nutrients such as malic acid and CoQ10 that
support energy production. <o:p></o:p></li>
</ul>
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Samantha Priorhttp://www.blogger.com/profile/00974670915128667622noreply@blogger.com0tag:blogger.com,1999:blog-3605996728350431654.post-75016512970381939992018-01-23T17:53:00.001+00:002018-01-23T17:57:50.644+00:00Sleep Cycles -isit because you are Luna- lunatic or is there something else going on<div dir="ltr" style="text-align: left;" trbidi="on">
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<b><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">Booking
consultations <o:p></o:p></span></b></div>
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<b><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"><a href="http://www.nutritionist-resource.org.uk/nutritionists/samantha-prior">http://www.nutritionist-resource.org.uk/nutritionists/samantha-prior</a>
<o:p></o:p></span></b></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">Going to bed struggling to fall asleep, tossing and
turning, thinking about your day. Before you know it, its 2am and you are
scrolling through some mundane drivel on your phone. Next thing you know, its
5am and guess what your blinkers start feeling heavy, but it’s not long till
your day is starting and you need to be alert to go again! <o:p></o:p></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">What could be potentially going on, below are just a few of the issues I help clients overcome with nutrition consultations : <o:p></o:p></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 12.0pt; line-height: 115%;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><b><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">Have
you looked at the moon tonight</span></b><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">? <a href="https://www.timeanddate.com/moon/phases/uk/london">Time and date</a> is a
great website to keep up with what is going on with the luna cycle. Earth, and us being a part of this seem to be
really disrupted by the moon and its cycle. It seems that as we appraoch a full
moon we struggle most with sleep and take longer to reach REM sleep.<o:p></o:p></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
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<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 12.0pt; line-height: 115%;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><b><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">Dysbiosis/pathogenic
overgrowth</span></b><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"> – our beneficial bacteria has a really positive effect
on our neurotransmitters such as serotonin. When we have good levels of
serotonin, we tend to also have ample amounts of melotonin to help us sleep
when we are in a dark room. Many pathogenic types of bacteria/parasites/yeast
have a negative effect on this which can affect sleep. <o:p></o:p></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"> <b>Stress </b>one of the most common reasons for a lack of sleep is stress. Stress increases your release of cortisol. Cortisol makes you alert and prevents you from switching off</span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"><b> lighting</b> tvs, light bulbs, you name it - anything that gives out unnatural light plays havoc with the circadian rhythm making us think we need to be awake rather than asleep</span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 12.0pt; line-height: 115%;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><b><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">Diabetes</span></b><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"> –
if you are getting up regularly in the night to urinate this is definitely something
to explore with your doctor as this may be a marker for poor blood sugar
balance <o:p></o:p></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 12.0pt; line-height: 115%;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><b><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">Times
we are awake</span></b><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"> according to Chinese medicine this can be
related to our organs and how they process during our resting state. <o:p></o:p></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">If you are struggling to sleep at a
predictable time it may be related to one of the below and emotions related to
this<o:p></o:p></span><br />
<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"><b>11- 1am</b> your gall bladder is in charge
digesting fats. <o:p></o:p></span></div>
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<b><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">1-3am</span></b><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">
your liver is detoxifying away like a trooper, <o:p></o:p></span></div>
<b><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">3-5am</span></b><span style="font-family: "arial" , "sans-serif"; font-size: 12pt; line-height: 115%;">
your lungs is working on circulation, you may notice you have a pretty poor
immune system if you are awake at this time. </span></div>
Samantha Priorhttp://www.blogger.com/profile/00974670915128667622noreply@blogger.com0tag:blogger.com,1999:blog-3605996728350431654.post-35382057885069828192018-01-17T21:24:00.004+00:002018-01-18T13:50:32.957+00:00Managing Addictions <div dir="ltr" style="text-align: left;" trbidi="on">
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<b><span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 15.0pt;">Addictive
behaviours</span></b><span style="font-family: "times new roman" , serif; font-size: 13.5pt;"><o:p></o:p></span></div>
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<b><span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 13.5pt;">The whistle stop
guide for that whirlwind of a carousel</span></b><span style="font-family: "times new roman" , serif; font-size: 13.5pt;"><o:p></o:p></span></div>
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<span style="background: white; color: #333333; font-family: "arial" , "sans-serif"; font-size: 13.5pt;"><br /></span>
<span style="color: blue; font-family: "arial" , sans-serif;"><span style="font-size: 18px;">For consultations please follow the link below: </span></span><br />
<span style="color: blue; font-family: "arial" , sans-serif;"><span style="font-size: 18px;"><a href="http://www.nutritionist-resource.org.uk/nutritionists/samantha-prior" target="_blank">samantha prior</a></span></span><br />
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<b><span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 13.5pt;">What is an
addiction?</span></b><span style="font-family: "times new roman" , serif; font-size: 13.5pt;"><o:p></o:p></span></div>
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<br /></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 13.5pt;">An addiction is
classed as a pattern of behaviour or activities you partake in even though they
have a detrimental effect on your life. </span><span style="font-family: "times new roman" , serif; font-size: 13.5pt;"><o:p></o:p></span><br />
<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 13.5pt;"><br /></span></div>
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<b><span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 13.5pt;">Some examples:</span></b><span style="font-family: "times new roman" , serif; font-size: 13.5pt;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 13.5pt;">Alcohol</span><span style="font-family: "times new roman" , serif; font-size: 13.5pt;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 13.5pt;">Promiscuity </span><span style="font-family: "times new roman" , serif; font-size: 13.5pt;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 13.5pt;">Smoking</span><span style="font-family: "times new roman" , serif; font-size: 13.5pt;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 13.5pt;">Drugs</span><span style="font-family: "times new roman" , serif; font-size: 13.5pt;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 13.5pt;">Social Media</span><span style="font-family: "times new roman" , serif; font-size: 13.5pt;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 13.5pt;">Online Gaming</span><span style="font-family: "times new roman" , serif; font-size: 13.5pt;"><o:p></o:p></span><br />
<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 13.5pt;"><br /></span></div>
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<b><span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 13.5pt;">Potential factor
for repeated negative behaviour</span></b><span style="font-family: "times new roman" , serif; font-size: 13.5pt;"><o:p></o:p></span><br />
<b><span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 13.5pt;"><br /></span></b></div>
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<li><b style="text-indent: -18pt;"><i><span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 13.5pt;">Fundamentally your body likes
homeostasis</span></i></b><span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 13.5pt; text-indent: -18pt;">.
If any of your natural mood boosting chemicals are low or out of kilter the
body will encourage behaviours that boost them to help you feel better. It is
the body’s <i>logical coping</i> mechanism. </span></li>
<li class="MsoNormal" style="line-height: normal;"><span style="color: #333333;"><span style="font-size: 18px;"><i style="font-weight: bold;">Genetics accounts for 40-60% of addictions. </i>Addictions are classed as a chronic brain disease. GABRG3 gene on chromosome 15 has been linked with alcoholism in families. GABRG3 is involved in GABA movement between neurons. GABA is a brain chemical that gives you a calming effect</span></span></li>
<li class="MsoNormal" style="line-height: normal;"><span style="color: #333333;"><span style="font-size: 18px;"><i style="font-weight: bold;">Low levels of good bacteria</i> are found throughout our body. We have more bacteria in our body than we do cells. Our bacteria has a symbiotic relationship with us, what this means is we look after them and they look after us. Part of their role is to make us feel relaxed or calm by producing certain natural neurochemicals ie: bacteria L.Rhamnosis enhances GABA production to calm us in stressful situations[i].</span></span></li>
<li class="MsoNormal" style="line-height: normal;"><span style="color: #333333;"><span style="font-size: 18px;"><i style="font-weight: bold;">Reduced white brain matter </i>this is the area where impulse control and learning takes place. The more someone drinks the greater the damage to the frontal lobes.</span></span></li>
<li class="MsoNormal" style="line-height: normal;"><span style="color: #333333;"><span style="font-size: 18px;"><i style="font-weight: bold;">Advertisement </i>Your brain processes 400 billion bits of information per second, you only consciously are aware of 2,000 of these, so how much are we absorbing subconsciously from our surroundings?</span></span></li>
</ul>
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<b><i><span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 13.5pt;">Neurotransmitters
involved in dysregulated/addictive behaviours</span></i></b><span style="font-family: "times new roman" , serif; font-size: 13.5pt;"><o:p></o:p></span><br />
<b><i><span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 13.5pt;"><br /></span></i></b></div>
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<b><span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 13.5pt;">Dopamine</span></b><span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 13.5pt;"> is your reward - motivating
neurotransmitter, it’s that little pat on the back that says ‘good job, shall
we do that again’. We naturally release dopamine in response to food or a
sexual encounter. Substance abuse gives an intense surge of dopamine,
making it highly rewarding. However, the more unnatural hits you have, the
lower your natural dopamine falls and therefore the bigger the chase you have
to get for that same dopamine hit! An example being - If you are a smoker, the
level of dopamine you will naturally be producing is lower of that to a
non-smoker.</span><span style="font-family: "times new roman" , serif; font-size: 13.5pt;"><o:p></o:p></span><br />
<b><span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 13.5pt;"><br /></span></b>
<b><span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 13.5pt;">GABA </span></b><span style="color: #333333;"><span style="font-size: 18px;"><b> </b>is the calming neurotransmitter of the brain. GABA and adrenaline are supposed to be in balance in the brain. Drinking regularly causes the brain to produce less GABA, because the brain begins to rely on alcohol for part of the calming effect. When you suddenly stop drinking, your brain chemistry is out of balance. You don’t have enough GABA neurotransmitter, and you have a relative excess of adrenaline, which causes all the withdrawal symptoms.</span></span><br />
<b><span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 13.5pt;"><br /></span></b>
<b><span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 13.5pt;">Serotonin </span></b><span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 13.5pt;">your happy chum keeping you in good
spirits. As serotonin is released when we eat sugary foods, or carb load,
overeating is often linked to depression. We produce between 70 - 90% in our digestive system. This could explain why you get that fluttering feeling when you are super excited about something.</span></div>
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<b><span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 13.5pt;">Oxytocin </span></b><span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 13.5pt;">this is your cuddly attachment
chemical. It is known as the ‘monogamy hormone’. The more you release when you
are with someone through being intimate, the more attached you become to them.
Drugs such as MDMA encourage the release of oxytocin to make us feel close to
one another.</span><span style="font-family: "times new roman" , serif; font-size: 13.5pt;"><o:p></o:p></span><br />
<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 13.5pt;"><br /></span>
<br />
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 13.5pt;">Below is a table describing the ups and downs of certain neurotransmitters that are involved in negative behaviours. Substances flood the brain with neurotransmitters. When the brain is flooded it becomes less sensitive to the neurotransmitter and therefore needs more to get the same reward.</span><span style="font-family: "times new roman" , serif; font-size: 13.5pt;"><o:p></o:p></span></div>
<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 13.5pt;"></span><br />
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 13.5pt;">This is very much a chicken and egg scenario. Did the environment throw everything out of balance or is this genetic. We have many gene mutations but it tends to be environmental factors to them being switched on or not</span></div>
<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 13.5pt;"><br /></span></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">Neurotransmitter</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">Too little</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
</td>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">Right balance</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
</td>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">Too much</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
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<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-top-alt: solid windowtext 1.0pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 115.5pt;" valign="top" width="154"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">GABA</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0cm 5.4pt 0cm 5.4pt; width: 115.5pt;" valign="top" width="154"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">Anxiety,</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">Low levels can be the trigger or
the cause of addictions</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">depression</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">Calming effect, reducing fear and
anxiety. No alcohol withdrawal effect</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0cm 5.4pt 0cm 5.4pt; width: 115.55pt;" valign="top" width="154"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="background: white; color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">I</span><span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">mpaired short term memory,
aggressive, poor spatial awareness, unregulated behaviour</span></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">Dopamine</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">Fatigue</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">Depression</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">Forgetful</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">Unable to cope with Stress</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">Low libido</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">Weight gain</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">reward- motivation, makes you want
to re-inact a behaviour as it gives you pleasure and approval.</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">Impulsive behaviour to achieve
instant gratification</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">Serotonin</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0cm 5.4pt 0cm 5.4pt; width: 115.5pt;" valign="top" width="154"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">Depression</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">Anxiety</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">Obesity</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">Obsessions</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">Alcohol Abuse</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">Disrupted sleep</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">Phobia</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">happy and positive upbeat feeling</span></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">Confused, aggressive</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">Oxytocin</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
</td>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">Irritable</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">Avoids being tactile/intimate</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">Unable to orgasm</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">Crave sugary food</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">Disturbed sleeping patterns</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">Affectionate</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">Intimate</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">Sexual relationships based on
emotion and contact</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">A feel of connection with people</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">Calm</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">Content</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0cm 5.4pt 0cm 5.4pt; width: 115.55pt;" valign="top" width="154"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">Sugary addictions</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">Mechanical rather than emotional
connection with sexual interactions</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">Irritable</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">Poor communication</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">Unable to orgasm</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 12.0pt;">Anxiety</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
</td>
</tr>
</tbody></table>
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<br />
<br />
<b><br /></b>
<b>Lifestyle</b><br />
<br />
<b>Positive Goals</b> Dopamine is hardwired to be released when you do something positive. Make a list of positive goals you would like to achieve ie: learning a new skill, attending workshops/seminars.<br />
<br />
<b>It’s all about the P’s </b>Poor Planning equals poor performance. Therefore give yourself step by step guides on your daily plans. A diary I would highly recommend that includes mindfulness:<br />
<br />
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 13.5pt;"><a href="https://www.thinktrigg.com/blogs/wisdom/trigg-wins-best-2018-diary-at-the-uk-calendar-awards-london"><span style="color: blue; font-family: "" sans-serif "" , "serif"; mso-bidi-font-size: 11.0pt;">Trigg
won diary of 2018.</span></a><o:p></o:p></span></div>
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<b><span style="background: white; color: #333333; font-family: "" sans-serif "" , "serif"; font-size: 13.5pt;"><br /></span></b>
<span style="color: #333333;"><span style="font-size: 18px;"><b>Support</b></span></span><br />
<span style="font-size: 18px;"><b><span style="background: white; color: #333333;"></span></b></span><br />
<span style="color: #333333; font-size: 18px;"><br /></span>
<span style="color: #333333; font-size: 18px;"><a href="https://www.russellbrand.com/wp-content/uploads/2017/09/russell-brand-recovery-the-program.pdf" target="_blank">Russell brands 12 step guide to recovery</a></span><br />
<span style="color: #333333; font-size: 18px;"><br /></span>
<span style="color: #333333; font-size: 18px;">Great listen/read. Pull from it what you will and use what works for you best. Label yourself the best you see respectful to yourself. Sometimes labelling yourself as an addict can be a self-fulfilling or someone elses fulfilling prophecy of you! Be kind to yourself!</span><br />
<br />
<span style="color: #333333;"><span style="font-size: 18px;"><b>Diet Protocol</b></span></span><br />
<span style="color: #333333;"><span style="font-size: 18px;"><b><br /></b></span></span>
<span style="color: #333333;"><span style="font-size: 18px;">The dopamine diet – Tom Kerridge</span></span><br />
<span style="color: #333333;"><span style="font-size: 18px;"><br /></span></span><span style="color: #333333;"><span style="font-size: 18px;">Serotonin boosting foods</span></span><br />
<span style="color: #333333;"><span style="font-size: 18px;"><br /></span></span>
<span style="color: #333333;"><span style="font-size: 18px;">Pre and probiotic foods to encourage neurotransmitter synthesis.</span></span><br />
<span style="color: #333333;"><span style="background-color: white; font-size: 18px;"><b></b></span></span><br /></div>
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<span style="font-family: "times new roman" , serif; font-size: 13.5pt;"><br clear="all" />
<o:p></o:p></span></div>
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<span style="font-family: "times new roman" , serif; font-size: 13.5pt;">
</span><br />
<hr align="left" size="1" width="33%" />
<span style="font-family: "times new roman" , serif; font-size: 13.5pt;">
</span></div>
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<a href="https://www.blogger.com/null" name="_edn1"><span style="font-size: 10pt;">[i]</span></a><b><span style="font-family: "times new roman" , serif; font-size: 13.5pt;">Ingestion of Lactobacillus strain regulates emotional behavior and
central GABA receptor expression in a mouse via the vagus nerve.</span></b><span style="font-family: "times new roman" , serif; font-size: 13.5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 13.5pt;"><a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Bravo%20JA%5BAuthor%5D&cauthor=true&cauthor_uid=21876150"><span style="color: blue; mso-bidi-font-size: 11.0pt;">Bravo JA</span></a><sup>1</sup>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Forsythe%20P%5BAuthor%5D&cauthor=true&cauthor_uid=21876150"><span style="color: blue; mso-bidi-font-size: 11.0pt;">Forsythe P</span></a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Chew%20MV%5BAuthor%5D&cauthor=true&cauthor_uid=21876150"><span style="color: blue; mso-bidi-font-size: 11.0pt;">Chew MV</span></a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Escaravage%20E%5BAuthor%5D&cauthor=true&cauthor_uid=21876150"><span style="color: blue; mso-bidi-font-size: 11.0pt;">Escaravage E</span></a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Savignac%20HM%5BAuthor%5D&cauthor=true&cauthor_uid=21876150"><span style="color: blue; mso-bidi-font-size: 11.0pt;">Savignac HM</span></a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Dinan%20TG%5BAuthor%5D&cauthor=true&cauthor_uid=21876150"><span style="color: blue; mso-bidi-font-size: 11.0pt;">Dinan TG</span></a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Bienenstock%20J%5BAuthor%5D&cauthor=true&cauthor_uid=21876150"><span style="color: blue; mso-bidi-font-size: 11.0pt;">Bienenstock J</span></a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Cryan%20JF%5BAuthor%5D&cauthor=true&cauthor_uid=21876150"><span style="color: blue; mso-bidi-font-size: 11.0pt;">Cryan JF</span></a>.<o:p></o:p></span></div>
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<span style="font-family: "times new roman" , serif; font-size: 13.5pt;"> <a href="https://www.ncbi.nlm.nih.gov/pubmed/21876150"><span style="color: blue; mso-bidi-font-size: 11.0pt;">https://www.ncbi.nlm.nih.gov/pubmed/21876150</span></a> <a href="https://www.ncbi.nlm.nih.gov/pubmed/21876150" title="Proceedings of the National Academy of Sciences of the United States of America."><span style="color: #660066; font-family: "" sans-serif "" , "serif"; font-size: 10.5pt;">Proc Natl Acad Sci U S A.</span></a></span><span style="background: white; font-family: "arial" , sans-serif; font-size: 10.5pt;"> 2011
Sep </span><span style="font-family: "times new roman" , serif; font-size: 13.5pt;"><o:p></o:p></span></div>
<br />
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<span style="background: white; font-family: "arial" , sans-serif; font-size: 10.5pt;">20;108(38):16050-5</span><span style="font-family: "times new roman" , serif; font-size: 13.5pt;"><o:p></o:p></span></div>
</div>
</div>
</div>
Samantha Priorhttp://www.blogger.com/profile/00974670915128667622noreply@blogger.com0tag:blogger.com,1999:blog-3605996728350431654.post-52558486894720847602018-01-04T12:32:00.000+00:002018-01-18T13:50:53.676+00:00The January Kick<div dir="ltr" style="text-align: left;" trbidi="on">
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Happy New Year
everyone. We indulged our way through December, it was fun, but how do we now
get back on track with our weight and mood. Below are just a couple of starter
points to get you going</div>
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<i><span style="font-size: 12.0pt; line-height: 115%;"><br /></span></i></div>
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<i><span style="font-size: 12.0pt; line-height: 115%;">Weight management<o:p></o:p></span></i></div>
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<br /></div>
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I find that many clients who come to see me have hit a lull
with weightloss and can’t understand why. One aspect can be - the more alcohol,
or ‘fake food’ (sweeteners, white pasta, bread, sweets) we consume, the more
toxins our liver must process. The quickest and safest mechanism the body has
is to store these toxins in fat cells. Fat cells form a protective barrier
around a toxin so it can’t cause havoc to the system. It’s a bit like a prison guarding the trouble
maker till its safe to be let out. Trouble makers can’t stand cheery colourful
antioxidants that we get from plant food. Antioxidants neutralise their harmful
effects and remove them from the body. We are always told aim for your 5 a day.
Imperial college recently proved that we need 10-12 different portions a day
due to the amount of environmental factors we have impacting on our health. It
did go up for discussion to see if it was worth changing the guidelines but so
many of us cant achieve 5 a day it was thought this would be too overwhelming
to put this pressure on people. </div>
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<i><br /></i></div>
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<i>Top liver supportive
foods:<o:p></o:p></i></div>
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<br /></div>
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<i>Beetroot, onions, garlic, cruciferous vegetables ie cabbage, broccoli, cauliflower. </i><br />
<br />
Your diet should resemble a rainbow! By consuming plant foods,
especially liver supportive ones you are encouraging a fat cell to breakdown, therefore
encouraging a healthy and safe weightloss plan:</div>
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<i><span style="font-size: 12.0pt; line-height: 115%;"><br /></span></i></div>
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<i><span style="font-size: 12.0pt; line-height: 115%;">The feel good factor<o:p></o:p></span></i></div>
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<br /></div>
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Remember that chocolate box and mince pies that disappeared
when nobody was looking. You had one and before you knew what was going on, you
were rummaging through an empty box of wrappers thinking there must be a secret
compartment where all the chocolate went…</div>
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When we consume anything sugary it signals to our body to
create the neurotransmitter serotonin. Serotonin is like your best bud as they always
make you feel great, therefore, the more we have the more we want. Sounds like
a winning solution doesn’t it - eat sugar, feel great. However, the feeling is
very short-lived. When we have too much sugar our body panics and releases
insulin to bring the levels in our blood down. Insulin can often overcompensate
and take the blood sugar levels too low. When our blood sugar levels are low we
tend to hit something I call ‘the black box’. The black box is when your
negative emotions surface ie: anger, teary and frustration. This is also the
point where you get another craving for something sweet. </div>
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<i><br /></i></div>
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<i>Tryptophan food
sources <o:p></o:p></i></div>
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<br /></div>
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We can naturally boost or encourage serotonin by eating
foods that aren’t too rich in carbohydrates and therefore less likely to send
our blood sugar levels in a spin. These foods contain an amino acid called
tryptophan and perfect for weight management: </div>
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<i><br /></i></div>
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<i>Egg, fish, turkey, chicken, hummus, nuts and seeds<o:p></o:p></i></div>
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<i><br /></i></div>
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<i>Top supplements for
January <o:p></o:p></i></div>
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<br /></div>
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<i><a href="https://www.lambertshealthcare.co.uk/l-glutamine-powder-500g-p7013/">L-Glutamine
powder Lamberts</a>- </i>to heal the gut
lining. Alcohol and sugar can damage the integrity of the gut lining, this
stitches it back together. If you are putting new years resolutions in place such
as quitting smoking, glutamine is effective in curbing addictions. <i><o:p></o:p></i></div>
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<i><a href="https://www.biocare.co.uk/liv-d-60-capsules">Liv- D Biocare</a> – </i>to encourage
removal of toxins from the body for a healthy weightloss<i><o:p></o:p></i></div>
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<i><a href="https://www.biocare.co.uk/nutrisorbr-liquid-biomulsionr-d-1000iu-10ml">Biomulsion
D Biocare</a> – </i>encourages serotonin production. A lack of sunlight means a
lack of serotonin production. </div>
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<i><a href="https://www.bodykind.com/productdetails2/879-mood-food-60-capsules.aspx?Referer=Froogle_Mood-Food-60-Capsules&utm_source=froogle&utm_medium=price%20comparison&utm_campaign=Mood-Food-60-Capsules&gclid=Cj0KCQiAvrfSBRC2ARIsAFumcm_Y85ImfEE66W9234hoA_FxhckhrnLQ">Mood
Food – Patrick Holford</a> – </i>A lot of people struggle with January, this
can be taken as and when you need it to perk up all your happy hormones<i> <o:p></o:p></i></div>
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<i><br /></i></div>
<div class="MsoNormal">
<i>Lifestyle choices<o:p></o:p></i></div>
<div class="MsoNormal">
<i><br /></i></div>
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<i>Deep tissue
massage - </i>a massage stimulates the
lymphatic system to remove toxins from the body. </div>
<br />
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<i>Walk before work </i>–
the festive season can make our minds a little foggy. Walking stimulates the
circulatory system and therefore encourages microcirculation in the brain to
get you thinking all those groundbreaking ideas again. </div>
</div>
Samantha Priorhttp://www.blogger.com/profile/00974670915128667622noreply@blogger.com0tag:blogger.com,1999:blog-3605996728350431654.post-50368882314689845162017-11-12T16:28:00.003+00:002018-01-18T13:51:28.641+00:00How to Go Vegetarian <div dir="ltr" style="text-align: left;" trbidi="on">
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<b><span style="font-size: 12.0pt; line-height: 115%;">Veggie Month <o:p></o:p></span></b></div>
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<b><span style="font-size: 12.0pt; line-height: 115%;"><br /></span></b></div>
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<span style="font-size: 12.0pt; line-height: 115%;">Vegetarianism
is basically eating more plant based foods and less animal produce. Plant based
diets are ‘growing’ in popularity and below outlines some of the rationale
behind this: <o:p></o:p></span></div>
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<span style="font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoListParagraphCxSpFirst" style="margin-left: 19.5pt; mso-add-space: auto; mso-list: l2 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">1.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-size: 12.0pt; line-height: 115%;">There are some wonderful health
benefits from reducing meat consumption<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 19.5pt; mso-add-space: auto; mso-list: l2 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">2.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-size: 12.0pt; line-height: 115%;">Ethical and moral reasons, this may
or may not be related to cultural and religious reasons.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 19.5pt; mso-add-space: auto; mso-list: l2 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">3.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-size: 12.0pt; line-height: 115%;">It is becoming increasingly
fashionable, yes that is right, it is cool to eat less meat<o:p></o:p></span></div>
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<span style="font-size: 12.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-size: 12.0pt; line-height: 115%;">If you are
interested in vegetarian month, I have put below a few potential options you
could consider<o:p></o:p></span></div>
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<b><span style="font-size: 12.0pt; line-height: 115%;">Flexitarian</span></b><span style="font-size: 12.0pt; line-height: 115%;"> – this is a very popular approach as
it basically means you are flexible, sometimes you eat meat products, dairy and
eggs and sometimes you don’t, it is a gentle way to ease in to a stricter vegetarian
diet<o:p></o:p></span></div>
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<b><span style="font-size: 12.0pt; line-height: 115%;">Lacto vegetarian – </span></b><span style="font-size: 12.0pt; line-height: 115%;">you consume dairy and eggs but eliminate
all meat and fish. This style of vegetarian diet has recently become one of the
most popular diets. <o:p></o:p></span></div>
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<b><span style="font-size: 12.0pt; line-height: 115%;">Pollo vegetarian</span></b><span style="font-size: 12.0pt; line-height: 115%;"> - Eliminating red meat and fish but still
consuming poultry (chicken), dairy and eggs<o:p></o:p></span></div>
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<b><span style="font-size: 12.0pt; line-height: 115%;">Pesco pollo</span></b><span style="font-size: 12.0pt; line-height: 115%;"> <b>vegetarian</b>
– Eating poultry, fish, dairy and eggs but not consuming red meat. <o:p></o:p></span></div>
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<b><i><span style="font-size: 12.0pt; line-height: 115%;"><br /></span></i></b></div>
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<b><i><span style="font-size: 12.0pt; line-height: 115%;">Potential Health
Benefits from reducing meat consumption <o:p></o:p></span></i></b></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l1 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 12.0pt; line-height: 115%;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-size: 12.0pt; line-height: 115%;">Too
much red meat has been linked to potential inflammation, therefore as with
everything, moderation is key<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 12.0pt; line-height: 115%;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-size: 12.0pt; line-height: 115%;">Plant
food is rich in soluble and insoluble fibre to encourage bowel movement.
Regularity in bowel movement is key to managing weight, bloating and reducing
toxic load on the body.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l1 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 12.0pt; line-height: 115%;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-size: 12.0pt; line-height: 115%;">You
digest meat with stomach acid and digestive juices. Digestive juices also
support the immune system. Therefore reducing meat or animal produce consumption
allows the digestive juices to busy themselves on other jobs they need to do <o:p></o:p></span></div>
<div class="MsoNormal">
<b><i><span style="font-size: 12.0pt; line-height: 115%;"><br /></span></i></b></div>
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<b><i><span style="font-size: 12.0pt; line-height: 115%;">Some considerations to
bare-in mind with a vegetarian diet<o:p></o:p></span></i></b></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo3; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 12.0pt; line-height: 115%;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-size: 12.0pt; line-height: 115%;">Iron
levels are a common deficiency with all diets, vegetarian diets means you have limited
sources of iron. To aim at supporting iron levels mix iron rich foods with
foods rich in vitamin C. Vitamin C encourages iron to be absorbed in the body.
Some combinations could be egg and orange juice, falafel and tomatoes or hummus
and lemon juice.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 12.0pt; line-height: 115%;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-size: 12.0pt; line-height: 115%;">If
you aren’t consuming meat, fish, dairy and eggs speak with your doctor or a
nutritionist about managing your vitamin B12 levels. Vitamin B12 deficiency has been linked to low
mood and energy, a sore tongue, numbness and tingling. There are no plant foods
that provide this essential vitamin. Contrary to believe marmite and sea greens
do not contain vitamin B12 in a form that we can use. <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo3; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 12.0pt; line-height: 115%;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-size: 12.0pt; line-height: 115%;">Including
combination of beans, pulses and seeds in meat free meals and snacks throughout
the day will provide a good source of protein.<o:p></o:p></span></div>
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<span style="font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<br />
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<span style="font-size: 12.0pt; line-height: 115%;">Have fun
exploring all the great flavoursome foods that a vegetarian diet has to offer.
If you make any wild and wonderful dishes we would love to hear about them. <o:p></o:p></span></div>
</div>
Samantha Priorhttp://www.blogger.com/profile/00974670915128667622noreply@blogger.com0tag:blogger.com,1999:blog-3605996728350431654.post-50674274582768089532016-04-07T22:06:00.001+01:002016-04-07T22:06:39.827+01:00Nutritional Support for your Breastmilk<div dir="ltr" style="text-align: left;" trbidi="on">
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<br /></div>
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<br /></div>
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If you are a new mother getting support on breastfeeding is
so important as initially it can feel alien, confusing and frustrating to do
and therefore you need a midwife to show you how to latch your baby and not
hurt yourself in the process. Latching can take some time to master. Look for
support groups in your area too. <o:p></o:p></div>
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<br /></div>
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<br /></div>
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If you are worried in the first few days about milk flow and
intake you can get a blood test monitor for your baby from Boots which plugs
into your phone and gjves a nice graph on blood sugar levels. My baby had her
levels monitored for the first 12hours. She had very little milk and mainly
slept but her blood sugars were perfect which suggested she didn’t need feeding.
<o:p></o:p></div>
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Breastmilk is such a great food to give to your baby
because: <o:p></o:p></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal;"> </span></span><span style="text-indent: -18pt;">It’s free</span></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->It’s nutrient rich<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->It doesn’t upset your little ones tummy as much
as bottle feed<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->It’s more convenient than bottle feeding and its
prep time <o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->It’s a natural antibiotic, I used it to clear baby
sticky eye, by applying it to the tear ducts<o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->If you are poorly you produce antibodies that
pass across the milk to help your baby fight off what you have <o:p></o:p></div>
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<br /></div>
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As a mother with a newborn of 5lb 8 ounces I wanted to make
sure I could get some chub onto her to get her nice and fighting fit. They said
she would lose upto 10% body weight initially, she lost about 4% and was back
at her birth weight within 2 days (this can take 10-14 days on average). I am
sure a lot of this was down to my survival kit below that helped with the
breastmilk flow:<o:p></o:p></div>
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<br /></div>
<br />
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<b><i><span style="font-size: 14.0pt; line-height: 107%;">Supplements:<o:p></o:p></span></i></b></div>
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<b>Biocare Pregnancy and
Lactation Multi</b> Take a good multivitamin suitable for breastfeeding, this
will help replace general nutrient levels such as iron which can be low causing
tiredness from bloodloss in childbirth. Vitamin A and zinc which helps with
healing. Selenium to cross the breastmilk to support babies thyroid for metabolism
(thyroid function is one of the tests the doctors did with the heal prick test
on your baby). A few days after birth your babies own thyroid should function independently,
prior to this they have your hormones circulating the system to support them. <o:p></o:p></div>
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<b>Solgar Fenugreek</b> (<i>Trigonella foenum-graecum L.)</i> taking 3.5grams
per day should increase milk flow within 1-3 days. For some woman it can take
upto two weeks. You will know that you are taking enough if your urine and
sweat has a maple syrup smell to it.<o:p></o:p></div>
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<b>Botanicals Raspberry
leaf</b> (Rubus idaeus) helps to tone your uterus back into shape and increases
milk supply<o:p></o:p></div>
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<b>Biocare Sea Plasma</b>
is more to support the circulation of lymphatic system to reduce risk of
blockage and infection in the breast tissue. Sea plankton can also support the
hormone prolactin which is produced to stimulate milk production.<o:p></o:p></div>
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<b>Biocare Biomulsion
Omegaplex </b>contains omega 6 to increase your natural hormone synthesis, this
is important to rebalance hormones to make you more relaxed, a more relaxed mum
means more milk production. The omega 3 and 6 will also cross the breastmilk to
support your baby brain development and give beautiful skin. <o:p></o:p></div>
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<br /></div>
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<b><i><span style="font-size: 14.0pt; line-height: 107%;">Skincare<o:p></o:p></span></i></b></div>
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<b>Lanolin </b>get lots
of it, and when you have got lots, get some more! This will save your nipples
from getting sore cracked or hurting from any bruising<o:p></o:p></div>
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<br /></div>
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<b><i><span style="font-size: 14.0pt; line-height: 107%;">Foods to avoid and
foods to enjoy<o:p></o:p></span></i></b></div>
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<b>Eat healthy</b> this
will help with your sleep deprivation for
the next couple of months, also what you eat will affect your babies
taste buds, this has been tested with breastfeeding mothers eating garlic and
carrots and their infants when weaning having a preference to these flavours.<o:p></o:p></div>
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<b>Avoid chocolate</b>
you will give your child that unwanted sweet tooth, soothe cravings with nuts
and seeds with fruit instead which will be rich in nutrients for your milk and
will give you a boost in energy<o:p></o:p></div>
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<b>Start the day with
oats</b> by making a porridge or muesli, Oats help to replenish lost iron
levels for milk flow. Oats also contain tryptophan which increases happy
hormones. A happy mother has an easier ‘let down’ on her milk supply<o:p></o:p></div>
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<b>Avoid dairy</b> this
can prove difficult for your baby to digest if any of the protein lactose from
milk goes into the breastmilk. One sign of this is colic. <o:p></o:p></div>
<b>Neuners Organic Nursing
tea Aniseed, fennel, verbena, caraway, (11%) fenugreek seeds </b>this is
caffeine free, caffeine is not advised in breastfeeding as it can affect your
babies sleep.<br />
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<o:p></o:p></div>
</div>
Samantha Priorhttp://www.blogger.com/profile/00974670915128667622noreply@blogger.com0tag:blogger.com,1999:blog-3605996728350431654.post-85787573795611500162016-03-11T23:22:00.001+00:002016-03-11T23:22:02.416+00:00Gluten Free Pasta Recipe for Lunch with the Girls<div dir="ltr" style="text-align: left;" trbidi="on">
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<b>Gluten Free pasta lunch
with the girls <o:p></o:p></b></div>
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Sometimes people feel a little lost when thinking of gluten
free options for social gatherings, so I thought I would put up my recipe for
luncheons with the girls. This is a new type of pasta dish that I have tried
that is so easy to make, it was all ready and in my fridge within 10 mins and didn’t
cost much to make. Especially as <a href="https://goodhealthnaturally.com/products/Black-Bean-Penne/">good health
naturally</a> were kind enough to send me a sample of their black bean fusilli
pasta</div>
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<b><br /></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1uhb-sEMyPQgNx-rqiE0AO1nGLroYHhEr63oG8TuePDPV5V5ox3y_ZR94ptdWuDyIcUYnPpKTGbGD7cjrZhr6eoZgK6LSEoJ6wj4o_BFD9fpmk-8rQPuwoa-Y258p81C3oEqlOC2b/s1600/IMG_2400.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1uhb-sEMyPQgNx-rqiE0AO1nGLroYHhEr63oG8TuePDPV5V5ox3y_ZR94ptdWuDyIcUYnPpKTGbGD7cjrZhr6eoZgK6LSEoJ6wj4o_BFD9fpmk-8rQPuwoa-Y258p81C3oEqlOC2b/s320/IMG_2400.JPG" width="320" /></a><b><br /></b></div>
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<b>Serves 3<o:p></o:p></b></div>
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<b>Ingredients<o:p></o:p></b></div>
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20 Large Black Olive
deseeded and sliced </div>
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100g sundried tomatoes</div>
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20g of green olive pesto</div>
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150g of artichoke </div>
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50g peppadew peppers chopped</div>
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50g of capers soaked in brine</div>
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3 tablespoons of extra virgin olive oil </div>
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Seasoned with black peppercorn to taste</div>
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2 tablespoons of lemon juice</div>
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125g organic black fusilli pasta </div>
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<b><br /></b></div>
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<b><br /></b></div>
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<b>Recipe <o:p></o:p></b></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Bring pasta to boil and leave to simmer for 5
mins</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Rinse pasta with a little lemon juice </div>
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<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Stir in ingredients</div>
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<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Cover and put into fridge</div>
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<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Voila…one yummy dish for 3 </div>
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<b><br /></b></div>
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<b>Some Health benefits of meal</b>: </div>
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Contains fats which are good for mind function and good for
silky hair and soft smooth skin</div>
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Pasta is rich in fibre and protein which means I will be
fuller for longer</div>
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The dish is full of nutrient rich foods, meaning my body can
utilise the food to aid my body to function rather than it being stored as fat</div>
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The meal is gluten free making it less likely to make me
bloated and uncomfortable win win.</div>
<br />
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<br /></div>
</div>
Samantha Priorhttp://www.blogger.com/profile/00974670915128667622noreply@blogger.com0tag:blogger.com,1999:blog-3605996728350431654.post-4906669477396877692016-01-26T14:30:00.004+00:002016-01-27T08:48:19.557+00:00Weightloss Tips<div dir="ltr" style="text-align: left;" trbidi="on">
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<img border="0" class="ee_editable vedpw600 ee_no_upscale" height="423" id="_x0000_i1025" src="http://i.emlfiles1.com/cmpimg/8/4/3/7/4/files/imagecache/6634318/w640_3948182_applemeasuringtape.jpg" style="display: block; height: 423px; width: 600px;" width="600"><o:p></o:p></div>
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<div align="center" style="margin-bottom: .0001pt; margin: 0cm; text-align: center;">
<span style="color: white; font-family: "Arial",sans-serif;">The festive season has
passed and our waist size may have expanded slightly from all the treats we
have snacked on. It’s now the New Year and with that comes plans for the new
us, the pre-Christmas streamline version!</span><span style="color: white; font-family: "Arial",sans-serif; font-size: 18.0pt;"><o:p></o:p></span></div>
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<span style="font-size: 1.0pt; mso-fareast-font-family: "Times New Roman";"><img border="0" class="ee_editable vedpw600" height="19" id="_x0000_i1026" src="http://i.emlfiles1.com/cmpimg/8/4/3/7/4/files/6549699_download.png" style="display: block; height: 19px; margin-left: 0px; margin-right: 0px; margin-top: 0px; width: 590px;" width="590"><o:p></o:p></span></div>
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<br></div>
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<span style="font-size: 1.0pt; mso-fareast-font-family: "Times New Roman";"><img height="15" id="_x0000_i1027" src="http://i.emlfiles1.com/cmpimg/t/s.gif" style="display: block;" width="10"><o:p></o:p></span></div>
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<br></div>
<br>
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<br></div>
<br>
<table border="0" cellpadding="0" cellspacing="0" class="MsoNormalTable" data-eewidth="600" style="mso-cellspacing: 0cm; mso-padding-alt: 0cm 0cm 0cm 0cm; mso-yfti-tbllook: 1184; width: 600px;">
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<td style="padding: 4.5pt 4.5pt 4.5pt 4.5pt; width: .3pt;" valign="top" width="0">
<div align="center" style="margin-bottom: .0001pt; margin: 0cm; text-align: center;">
<b><span style="color: #865471; font-family: "Arial",sans-serif; font-size: 13.5pt;">Here
are some of our favourite weightloss tips:</span></b><span style="color: #865471; font-family: "Arial",sans-serif; font-size: 13.5pt;"><o:p></o:p></span></div>
<div align="center" style="margin-bottom: .0001pt; margin: 0cm; text-align: center;">
<br></div>
<div align="center" style="margin-bottom: .0001pt; margin: 0cm; text-align: center;">
<b><span style="color: #865471; font-family: "Arial",sans-serif; font-size: 10.5pt;">Get a
blood glucose monitor</span></b><span style="color: #865471; font-family: "Arial",sans-serif; font-size: 10.5pt;"> <o:p></o:p></span></div>
<div align="center" style="margin-bottom: .0001pt; margin: 0cm; text-align: center;">
<span style="color: #865471; font-family: "Arial",sans-serif; font-size: 10.5pt;">These
are great, you can buy them online or in Boots and they often link up with smartphones.
You can take simple skin blood prick tests throughout the day to monitor your
blood glucose levels so that you are eating when you need to. Sometimes you
will think you need to eat, but your blood sugar is high, meaning the best
you could do is fast at that time and go for a walk to get the metabolism
going!<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="font-family: "Arial",sans-serif; font-size: 13.5pt;"> <o:p></o:p></span></div>
<div align="center" style="margin-bottom: .0001pt; margin: 0cm; text-align: center;">
<b><span style="color: #865471; font-family: "Arial",sans-serif; font-size: 10.5pt;">Avoid
instant sugar hits</span></b><span style="color: #865471; font-family: "Arial",sans-serif; font-size: 13.5pt;"><o:p></o:p></span></div>
<div align="center" style="margin-bottom: .0001pt; margin: 0cm; text-align: center;">
<span style="color: #865471; font-family: "Arial",sans-serif; font-size: 10.5pt;">...such
as chocolate. Sugar is stored in all the wobbly bits such as the tummy
and thighs. When you eat sugar, and it isn’t used up immediately for energy,
such as when you exercise, your body can be in danger of going into
hyperglycemia which can cause you to pass out. To prevent this, your body
thinks ahead for when you may need some food and cleverly stores the sugar
like a packed lunch in your fat cells ready for when you need a big surge of
energy. Alas the energy surge is often not that frequent leaving you with
lots of prepacked packed lunches to get through!<o:p></o:p></span></div>
<div align="center" style="margin-bottom: .0001pt; margin: 0cm; text-align: center;">
<br></div>
<div align="center" style="margin-bottom: .0001pt; margin: 0cm; text-align: center;">
<b><span style="color: #865471; font-family: "Arial",sans-serif; font-size: 10.5pt;">Cinnamon
is your new buddy that goes everywhere with you</span></b><span style="color: #865471; font-family: "Arial",sans-serif; font-size: 10.5pt;"><o:p></o:p></span></div>
<div align="center" style="margin-bottom: .0001pt; margin: 0cm; text-align: center;">
<span style="color: #865471; font-family: "Arial",sans-serif; font-size: 10.5pt;">Carry
this in your pocket and sprinkle a small amount on your food or in your
drinks. This slows down sugar release into the blood stream keeping you
feeling fuller for longer and less likely to gain fat.<o:p></o:p></span></div>
<div align="center" style="margin-bottom: .0001pt; margin: 0cm; text-align: center;">
<br></div>
<div align="center" style="margin-bottom: .0001pt; margin: 0cm; text-align: center;">
<b><span style="color: #865471; font-family: "Arial",sans-serif; font-size: 10.5pt;">Chromium</span></b><span style="color: #865471; font-family: "Arial",sans-serif; font-size: 10.5pt;"> <o:p></o:p></span></div>
<div align="center" style="margin-bottom: .0001pt; margin: 0cm; text-align: center;">
<span style="color: #865471; font-family: "Arial",sans-serif; font-size: 10.5pt;">This
little mineral is known to have the GTF (glucose tolerance factor) which
means it regulates glucose in the blood after eating or when experiencing
cravings, making it a popular ingredient to have when hungry or just
after eating, to encourage satiety.<o:p></o:p></span></div>
<div align="center" style="margin-bottom: .0001pt; margin: 0cm; text-align: center;">
<br></div>
<div align="center" style="margin-bottom: .0001pt; margin: 0cm; text-align: center;">
<b><span style="color: #865471; font-family: "Arial",sans-serif; font-size: 10.5pt;">Insoluble
fibre</span></b><span style="color: #865471; font-family: "Arial",sans-serif; font-size: 10.5pt;"> <o:p></o:p></span></div>
<div align="center" style="margin-bottom: .0001pt; margin: 0cm; text-align: center;">
<span style="color: #865471; font-family: "Arial",sans-serif; font-size: 10.5pt;">Fibre
such as Konjac, alongside water, swells inside the gastrointestinal tract. The
swelling makes the body feel full by triggering appetite suppressors. <o:p></o:p></span></div>
<div align="center" style="margin-bottom: .0001pt; margin: 0cm; text-align: center;">
<br></div>
<div align="center" style="margin-bottom: .0001pt; margin: 0cm; text-align: center;">
<br></div>
<div align="center" style="margin-bottom: .0001pt; margin: 0cm; text-align: center;">
<b><span style="color: #865471; font-family: "Arial",sans-serif; font-size: 10.5pt;">Get
your Zzzs</span></b><span style="color: #865471; font-family: "Arial",sans-serif; font-size: 10.5pt;"><o:p></o:p></span></div>
<div align="center" style="margin-bottom: .0001pt; margin: 0cm; text-align: center;">
<span style="color: #865471; font-family: "Arial",sans-serif; font-size: 10.5pt;">Sleeping
and appetite can easily get confused. There is an appetite stimulator called
ghrelin - think of it as the little hunger gremlin in your tummy which
makes that rumbling noise. Ghrelin is stimulated by two things, hunger and
sleep deprivation to encourage sleep, which can easily confuse you in to
thinking you are hungry. <o:p></o:p></span></div>
<div align="center" style="margin-bottom: .0001pt; margin: 0cm; text-align: center;">
<br></div>
<div align="center" style="margin-bottom: .0001pt; margin: 0cm; text-align: center;">
<br></div>
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</div>
Samantha Priorhttp://www.blogger.com/profile/00974670915128667622noreply@blogger.com0tag:blogger.com,1999:blog-3605996728350431654.post-64376226942680304942015-10-21T13:52:00.000+01:002015-10-21T13:52:26.832+01:00Nutritional Halloween Treats <div dir="ltr" style="text-align: left;" trbidi="on">
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<td style="padding: 0cm 0cm 0cm 0cm; width: 450.0pt;" width="600"><div class="MsoNormal">
<img border="0" src="http://i.emlfiles1.com/cmpimg/8/4/3/7/4/files/imagecache/6279976/w600_6768782_shutterstock_1132935672.jpg" height="340" id="_x0000_i1025" width="600" /><o:p></o:p></div>
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<br /></div>
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<b><span style="color: #865471; font-family: "Arial","sans-serif"; font-size: 10.5pt;">It feels like the summer
holidays were only but a blink away! </span></b><span style="color: #865471; font-family: "Arial","sans-serif"; font-size: 10.5pt;"><o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="font-family: Arial, sans-serif; font-size: 10.5pt;">Not only is it half term, but
it’s that spooky time of year; Halloween. It's a time when adults get to show
their inner child with fancy dress and pretending that trickle treating is for
the children’s benefit! <o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="font-family: Arial, sans-serif; font-size: 10.5pt;">With celebrations and holidays to
celebrate, we thought we would give you some tips on how to keep it healthy and
still fun.<o:p></o:p></span></div>
<div style="line-height: 12.1pt; margin-bottom: .0001pt; margin: 0cm;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<b><span style="color: #865471; font-family: "Arial","sans-serif"; font-size: 10.5pt; mso-ansi-language: EN-GB; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-GB;">Here are a few treats for your Halloween party.</span></b></div>
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<img border="0" src="http://i.emlfiles1.com/cmpimg/8/4/3/7/4/files/imagecache/6279976/w320_6768868_443.jpg" height="207" id="_x0000_i1031" width="207" /><o:p></o:p></div>
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</td><td style="padding: 0cm 0cm 0cm 0cm; width: 6.0pt;" valign="top" width="8"><br /></td><td style="padding: 0cm 0cm 0cm 0cm; width: 65.0%;" valign="top" width="65%"><table border="0" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="mso-cellspacing: 0cm; mso-padding-alt: 0cm 0cm 0cm 0cm; mso-yfti-tbllook: 1184; width: 385px;"><tbody>
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<b><span style="color: #78ab36; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Alcohol
Free Mulled Wine</span></b><span style="font-family: "Arial","sans-serif"; font-size: 10.5pt;"><o:p></o:p></span></div>
<div style="line-height: 12.1pt; margin-bottom: .0001pt; margin: 0cm;">
<br /></div>
<div style="line-height: 12.1pt; margin: 0cm 0cm 0.0001pt;">
</div>
<div class="MsoNormal">
<span style="font-family: "Arial","sans-serif"; font-size: 10.5pt;">Made
with elderberries, lemon, ginger and cinnamon is rich in vitamin C to boost the
immune system fighting off the common cold and flu.<o:p></o:p></span></div>
<div class="MsoNormal">
<b><br /></b></div>
<div class="MsoNormal">
<b>Alcohol free mulled wine</b></div>
<div class="MsoNormal">
<b>Serves 2</b><o:p></o:p></div>
<div class="MsoNormal">
<b>Ingredients<o:p></o:p></b></div>
<ul style="margin-top: 0cm;" type="disc">
<li class="MsoNormal">400g of elderberries<o:p></o:p></li>
<li class="MsoNormal">1.25 litres of water<o:p></o:p></li>
<li class="MsoNormal">2 cinnamon stick<o:p></o:p></li>
<li class="MsoNormal">50g raisins<o:p></o:p></li>
<li class="MsoNormal">10 cloves<o:p></o:p></li>
<li class="MsoNormal">3 large oranges<o:p></o:p></li>
<li class="MsoNormal">3 tablespoons of manuka
honey<o:p></o:p></li>
<li class="MsoNormal">¼ lemon<o:p></o:p></li>
<li class="MsoNormal">1 piece of ginger root
(grated)<o:p></o:p></li>
</ul>
<div class="MsoNormal">
<b>Method</b><b><o:p></o:p></b></div>
<div style="line-height: 12.1pt; margin-bottom: .0001pt; margin: 0cm;">
</div>
<ol start="1" style="margin-top: 0cm;" type="1">
<li class="MsoNormal">Grate the zest from the
oranges and lemon, and then juice them with the elderberries and add the
cloves.<o:p></o:p></li>
<li class="MsoNormal">Place all the above into
a large saucepan.<o:p></o:p></li>
<li class="MsoNormal">Add the water, honey,
cinnamon sticks, grated ginger and raisins.<o:p></o:p></li>
<li class="MsoNormal">Heat the mixture for 20
mins, try not to let it simmer.<o:p></o:p></li>
<li class="MsoNormal">Remove from the heat and
drain through a sieve into a large punch bowl.<o:p></o:p></li>
<li class="MsoNormal">Your wine is now ready
to serve.<o:p></o:p></li>
</ol>
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<td style="padding: 0cm 0cm 0cm 0cm; width: 155.25pt;" width="207"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="background-color: white;"><img border="0" src="http://i.emlfiles1.com/cmpimg/8/4/3/7/4/files/imagecache/6279976/w320_6768869_442.jpg" height="207" id="_x0000_i1038" width="207" /><o:p></o:p></span></div>
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<br /></div>
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<td style="padding: 0cm 0cm 0cm 0cm; width: 65.0%;" valign="top" width="65%"><table border="0" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="mso-cellspacing: 0cm; mso-padding-alt: 0cm 0cm 0cm 0cm; mso-yfti-tbllook: 1184; width: 385px;"><tbody>
<tr><td style="padding: 4.5pt 4.5pt 4.5pt 4.5pt; width: .3pt;" valign="top" width="0"><div style="line-height: 12.1pt; margin-bottom: .0001pt; margin: 0cm;">
<b><span style="color: #78ab36; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Raw
Cinnamon Chocolate Truffles</span></b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;"><o:p></o:p></span></div>
<div style="line-height: 12.1pt; margin-bottom: .0001pt; margin: 0cm;">
<br /></div>
<div style="line-height: 12.1pt; margin-bottom: .0001pt; margin: 0cm;">
<span style="font-family: "Arial","sans-serif"; font-size: 10.5pt; mso-ansi-language: EN-GB; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-GB;">Made from chopped dates and nuts, cocoa powder, nuts and cinnamon.<b> </b>The
combination of nuts and cinnamon stabilise the blood sugar levels, meaning you
won’t have hyperactive children and adults on your hands!</span></div>
<div style="line-height: 12.1pt; margin-bottom: .0001pt; margin: 0cm;">
<b><br /></b></div>
<div style="line-height: 12.1pt; margin-bottom: .0001pt; margin: 0cm;">
<b>Raw Cinnamon and chocolate
truffles</b></div>
<div class="MsoNormal">
<b>Serves 10 <o:p></o:p></b></div>
<div class="MsoNormal">
<b>Ingredients <o:p></o:p></b></div>
<div class="MsoNormal">
• 100g of chopped pitted dates<o:p></o:p></div>
<div class="MsoNormal">
• 100g of chopped mixed nuts<o:p></o:p></div>
<div class="MsoNormal">
• 1 teaspoon of cinnamon powder <o:p></o:p></div>
<div class="MsoNormal">
• 2 tablespoon of cocoa powder <o:p></o:p></div>
<div class="MsoNormal">
Method<o:p></o:p></div>
<div class="MsoNormal">
1. Use a food processer to turn the dates
into a paste.<o:p></o:p></div>
<div class="MsoNormal">
2. Add the chopped nuts, cinnamon powder
and a tablespoon of cocoa powder and mix together evenly.<o:p></o:p></div>
<div class="MsoNormal">
3. Roll the paste into small balls between
the palms of your hands.<o:p></o:p></div>
<div style="line-height: 12.1pt; margin-bottom: .0001pt; margin: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-ansi-language: EN-GB; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">4. Roll
the truffles in the remaining tablespoon of cocoa powder to give them a nice
finish and take the stickiness away.</span></div>
</td>
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<div class="MsoNormal">
<span style="background-color: white;"><o:p></o:p></span></div>
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<br /></div>
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<td style="padding: 0cm 0cm 0cm 0cm; width: 155.25pt;" width="207"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="background-color: white;"><img border="0" src="http://i.emlfiles1.com/cmpimg/8/4/3/7/4/files/imagecache/6279976/w320_6768870_441.jpg" height="207" id="_x0000_i1044" width="207" /></span></div>
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</td><td style="padding: 0cm 0cm 0cm 0cm; width: 6.0pt;" valign="top" width="8"><br /></td><td style="padding: 0cm 0cm 0cm 0cm; width: 65.0%;" valign="top" width="65%"><div class="MsoNormal">
<br /></div>
<table border="0" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="mso-cellspacing: 0cm; mso-padding-alt: 0cm 0cm 0cm 0cm; mso-yfti-tbllook: 1184; width: 385px;">
<tbody>
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<td style="padding: 4.5pt 4.5pt 4.5pt 4.5pt; width: .3pt;" valign="top" width="0"><div style="line-height: 12.1pt; margin-bottom: .0001pt; margin: 0cm;">
<b><span style="color: #78ab36; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Pumpkin
Soup</span></b><span style="font-family: "Arial","sans-serif"; font-size: 10.5pt;"><o:p></o:p></span></div>
<div style="line-height: 12.1pt; margin-bottom: .0001pt; margin: 0cm;">
<br /></div>
<div style="line-height: 12.1pt; margin-bottom: .0001pt; margin: 0cm;">
<span style="font-family: "Arial","sans-serif"; font-size: 10.5pt; mso-ansi-language: EN-GB; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-GB;">Made with garlic and a dash of pepper. Its good fun to get creative with
pumpkin designs to show off your talent in your window. Make the most of it,
and cook the pumpkin itself, it is nutritiously rich in vitamin A to help you
see in the dark when out on ghost and ghoul watch.</span></div>
<div style="line-height: 12.1pt; margin-bottom: .0001pt; margin: 0cm;">
<span style="font-family: "Arial","sans-serif"; font-size: 10.5pt;"><span style="background-color: white;"><br /></span></span></div>
<div style="line-height: 12.1pt;">
<b><span style="font-family: "Arial","sans-serif"; font-size: 10.5pt;">Pumpkin Soup<o:p></o:p></span></b></div>
<div style="line-height: 12.1pt;">
<b><span style="font-family: "Arial","sans-serif"; font-size: 10.5pt;">Serves 5<o:p></o:p></span></b></div>
<div style="line-height: 12.1pt;">
<b><span style="font-family: "Arial","sans-serif"; font-size: 10.5pt;">Ingredients<o:p></o:p></span></b></div>
<div style="line-height: 12.1pt; margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.5pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "Arial","sans-serif"; font-size: 10.5pt;">2
tablespoon of coconut oil <o:p></o:p></span></div>
<div style="line-height: 12.1pt; margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.5pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "Arial","sans-serif"; font-size: 10.5pt;">750g
of Pumpkin deseeded, and cubed (scooped from the pumpkin, important you keep
the pumpkin for decoration)<o:p></o:p></span></div>
<div style="line-height: 12.1pt; margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.5pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "Arial","sans-serif"; font-size: 10.5pt;">4
cloves of crushed garlic <o:p></o:p></span></div>
<div style="line-height: 12.1pt; margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.5pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "Arial","sans-serif"; font-size: 10.5pt;">2
finely chopped onion <o:p></o:p></span></div>
<div style="line-height: 12.1pt; margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.5pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "Arial","sans-serif"; font-size: 10.5pt;">1
teaspoon of ground black peppercorns<o:p></o:p></span></div>
<div style="line-height: 12.1pt; margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.5pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "Arial","sans-serif"; font-size: 10.5pt;">250g
of double cream<o:p></o:p></span></div>
<div style="line-height: 12.1pt; margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.5pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "Arial","sans-serif"; font-size: 10.5pt;">600ml
of vegetable stock<o:p></o:p></span></div>
<div style="line-height: 12.1pt; margin-left: 36.0pt; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.5pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "Arial","sans-serif"; font-size: 10.5pt;">2
finely chopped red chillies <o:p></o:p></span></div>
<div style="line-height: 12.1pt;">
<b><span style="font-family: "Arial","sans-serif"; font-size: 10.5pt;">Method<o:p></o:p></span></b></div>
<div style="line-height: 12.1pt; margin-left: 36.0pt; mso-list: l1 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "Arial","sans-serif"; font-size: 10.5pt; mso-fareast-font-family: Arial;">1.<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "Arial","sans-serif"; font-size: 10.5pt;">Add coconut oil to a
hot pan and fry off the onions until golden brown. Add the crushed garlic and
chilli, lightly fry and leave to cool <o:p></o:p></span></div>
<div style="line-height: 12.1pt; margin-left: 36.0pt; mso-list: l1 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "Arial","sans-serif"; font-size: 10.5pt; mso-fareast-font-family: Arial;">2.<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "Arial","sans-serif"; font-size: 10.5pt;">In a saucepan add the
stock and pumpkin cubes, simmer for 10 minutes and then add the cream and
ground black pepper and take off the heat <o:p></o:p></span></div>
<div style="line-height: 12.1pt; margin-left: 36.0pt; mso-list: l1 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "Arial","sans-serif"; font-size: 10.5pt; mso-fareast-font-family: Arial;">3.<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "Arial","sans-serif"; font-size: 10.5pt;">Add the contents from
the frying pan to the pumpkins and blend with a hand blender<o:p></o:p></span></div>
<div style="line-height: 12.1pt; margin-bottom: .0001pt; margin: 0cm;">
<span style="font-family: "Arial","sans-serif"; font-size: 10.5pt; mso-ansi-language: EN-GB; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-GB;">The soup is now ready to be reheated when needed and served</span></div>
</td>
</tr>
</tbody></table>
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<span style="mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
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</tbody></table>
</div>
Samantha Priorhttp://www.blogger.com/profile/00974670915128667622noreply@blogger.com0tag:blogger.com,1999:blog-3605996728350431654.post-35866024958677397932015-09-23T17:13:00.000+01:002015-09-23T17:15:10.668+01:00Beauty isn't just skin deep: looking after you skin<div dir="ltr" style="text-align: left;" trbidi="on">
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<br /></div>
<div class="MsoNormal">
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alt="massage" style='width:93.75pt;height:67.5pt;visibility:visible;
mso-wrap-style:square'>
<v:imagedata src="file:///C:\Users\SDA75~1.PRI\AppData\Local\Temp\msohtmlclip1\01\clip_image001.jpg"
o:title="massage"/>
</v:shape><![endif]--><!--[if !vml]--><!--[endif]-->Many things can take a
toll on our skin, whether it be seasonal changes from cold winters with drying
central heating to sizzling UV rays of the summer sun, natural hormonal changes
as we pass through life stages, the environment, and even our own immune system.<o:p></o:p></div>
<div class="MsoNormal">
Here are some of our top tips on how a good daily skincare
and healthy diet can help to keep you glowing on the outside and within.<o:p></o:p></div>
<div class="MsoNormal">
<b><br /></b></div>
<div class="MsoNormal">
<b>Be gentle:</b> the top skin layer protects your body
from the environment but it is delicate. Avoid rough exfoliating techniques,
stripping this layer can worsen acne and dry the skin Instead use gentle
cleansers – those with rose oil are particular soothing. For open wounds,
manuka honey helps protect against bacteria .<o:p></o:p></div>
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<b><br /></b></div>
<div class="MsoNormal">
<b>Support natural elimination:</b> a healthy liver,
kidneys and digestion enable the body to deal with that may otherwise come out
through the skin as spots. Helpful foods are artichoke, dandelion and alfalfa.<o:p></o:p></div>
<div class="MsoNormal">
<b><br /></b></div>
<div class="MsoNormal">
<b>Eat clean: </b>choose unprocessed wholefoods such as
colourful vegetables, fruit, nuts, oily fish and avocado – they are rich in
skin-supportive essential fats and antioxidants like Vitamin A, C,E manganese
and zinc<o:p></o:p></div>
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<b><br /></b></div>
<div class="MsoNormal">
<b>Drink water: </b>our skin contains four layers, with
the cells in the upper layers being flatter and drier. Staying hydrating helps
the cells stay plump and look youthful.<o:p></o:p></div>
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<b><br /></b></div>
<div class="MsoNormal">
<b>Golden rule: </b>use ingredients on your skin that
you’d be happy to eat – your body absorbs some of them.<o:p></o:p></div>
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<br /></div>
<h2 style="text-align: left;">
<b>How to reduce premature aging</b></h2>
<h3 style="text-align: left;">
<i>Sun exposure</i></h3>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
Cells in the lower levels of the skin produce melanin, a
pigment that helps to create your tan as part of protecting the skin and its
DNA from UV damage. Enjoying some time in the sun is important to maintain healthy
vitamin D levels, but the key is moderation.<o:p></o:p></div>
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<b><br /></b></div>
<div class="MsoNormal">
<b>Bare 20:</b> Skin can protect itself from a little
sun, with the palest skin having an SPF2, constantly wearing high SPF sunblock
can prevent vitamin D which is important to keep normal skin health. Ideally get
up to 20 minutes of sun exposure daily without sunscreen, or less if the skin
turns slightly pink.<o:p></o:p></div>
<div class="MsoNormal">
<b><br /></b></div>
<div class="MsoNormal">
<b>Go natural: </b>When spending the day outside choose
natural sunscreen. Coconut oil is one option that provides SPF4 and supports
elastin to keep skin supple but you need to reapply frequently to benefit from
its UV barrier.<o:p></o:p></div>
<div class="MsoNormal">
<b><br /></b></div>
<div class="MsoNormal">
<b>Nutrient boost: </b>sip green tea in the sun,
antioxidant-rich foods such as green tea help protect the skin from UV damage.<o:p></o:p></div>
<div class="MsoNormal">
<i><br /></i></div>
<h3 style="text-align: left;">
<i>A natural facelift</i></h3>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<b><br /></b></div>
<div class="MsoNormal">
<b>Vitamin C supports collagen</b> production for
reduced appearance of wrinkles. Choose topical creams containing vitamin C to
use on fine lines, include a high strength supplement and eat rich food sources
as broccoli and berries.<o:p></o:p></div>
<div class="MsoNormal">
<b>Sea Algae</b> helps to support the firmness,
moisture and structure to improve skin appearance.<o:p></o:p></div>
<h2 style="text-align: left;">
Acne</h2>
<div class="MsoNormal">
<o:p></o:p></div>
<h3 style="text-align: left;">
<i>Hormonal balance</i></h3>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
From puberty onwards both men and women can have an influx
of testosterone that increase in a oily wax called sebum, causing hair
follicles to become blocked and creating pockets of bacteria and debris. Spots
that tend to surface on the chin can also be related to hormonal changes during
the menstrual cycle.<o:p></o:p></div>
<div class="MsoNormal">
<b><br /></b></div>
<div class="MsoNormal">
<b>Apply zinc</b> to the affected area and take a
supplement to support healing and a healthy level of testosterone.<o:p></o:p></div>
<div class="MsoNormal">
<b><br /></b></div>
<div class="MsoNormal">
<b>Only pop spots hygienically</b> - use a comedone
extractor as your hands can lead to bacteria and debris being pushed deeper
into the skin, increasing chances of scarring and infection.<o:p></o:p></div>
<div class="MsoNormal">
<b><br /></b></div>
<div class="MsoNormal">
<b>Include garlic</b> in the diet for its antimicrobial
effects to help reduce any bacterial or fungal skin infections.<o:p></o:p></div>
<br />
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<br /></div>
<div class="MsoNormal">
Hopefully this will give you a good starting point for
flawless skin, for further support the <a href="http://www.totallynourish.com/solve-your-skin-problems-patrick-holford/en#productAnchor" target="_blank">Patrick Holford skin problems</a> covers all dietary and
lifestyle changes to get yourself flawless skin.<o:p></o:p></div>
</div>
Samantha Priorhttp://www.blogger.com/profile/00974670915128667622noreply@blogger.com0tag:blogger.com,1999:blog-3605996728350431654.post-57657529418896297672015-09-08T17:26:00.000+01:002015-09-08T17:26:47.218+01:00Is Stress a Modern Disease?<div dir="ltr" style="text-align: left;" trbidi="on">
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<div class="cmsItemTitle" id="ctl00_ctl00_cphMid_cphCol2_ctl01_pnlTitle" style="margin: 0px 0px 15px; padding: 0px; width: 485px;">
Is Stress a Modern Disease?</div>
<div class="cmsItemDesc" id="ctl00_ctl00_cphMid_cphCol2_ctl01_pnlDescription" style="color: #865471; font-weight: normal; margin-bottom: 15px;">
</div>
<div class="cmsItemContent" id="ctl00_ctl00_cphMid_cphCol2_ctl01_pnlContent" style="color: #865471; font-weight: normal;">
<div class="news_articles">
<div style="color: #666666; list-style: none; margin-bottom: 15px; padding: 0px;">
<img alt="Woman Headache" height="100" src="http://www.totallynourish.com/content/TN/images/groups/highlight/women_headache.jpg" style="float: left; margin-right: 10px;" width="75" />Stress is not something you can see like a cut or a bruise and therefore is not always easily recognised. However our modern lifestyles make it an increasing problem, both personally and economically.</div>
<div style="color: #666666; list-style: none; margin-bottom: 15px; padding: 0px;">
Government figures for the UK in 2013-2014 show stress, and its related conditions anxiety, depression and musculoskeletal problems, accounted for the majority of days lost due to work-related ill health: 11.3 and 8.3 million days respectively. On average this was 23 days off work per case of stress, depression or anxiety.</div>
<h3 style="border-bottom-color: rgb(237, 227, 234); border-bottom-style: solid; border-bottom-width: 2px; color: #56a0d3; font-size: 14px; font-weight: normal; list-style: none; margin: 0px 0px 15px; padding: 0px;">
Are you affected by stress?</h3>
<div style="color: #666666; list-style: none; margin-bottom: 15px; padding: 0px;">
Some ways you can identify if you could be under stress are if you experience any of the following:</div>
<div class="bullet-list">
<ul style="color: #666666; list-style: none; margin: 0px 0px 15px; padding: 0px;">
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">A vicious cycle of insomnia and fatigue</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">Achy joints and other signs of inflammation in the body</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">Cardiovascular problems such as palpitations</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">Poor immune system that is supressed under stress and when the body relaxes,</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">illnesses often show</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">Possible supressed appetite followed by sugar and salt cravings</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">Caffeine dependence</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">Poor liver function</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">Light headed when standing up</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">Pupils have a delayed or no dilation reaction to light</li>
</ul>
</div>
<h3 style="border-bottom-color: rgb(237, 227, 234); border-bottom-style: solid; border-bottom-width: 2px; color: #56a0d3; font-size: 14px; font-weight: normal; list-style: none; margin: 0px 0px 15px; padding: 0px;">
Physiological effect of stress</h3>
<div style="color: #666666; list-style: none; margin-bottom: 15px; padding: 0px;">
<img alt="Woman Head in Hands" height="83" src="http://www.totallynourish.com/content/TN/images/groups/mind_health_125x90.jpg" style="float: right; margin-right: 10px;" width="115" />Stress makes your body want to run away from the situation to keep you safe. It does this by releasing cortisol to stimulate the liver and tissue stores to produce glucose for energy. To meet the demands you may crave carbohydrates and caffeine. However, you don’t really need the marathon amount of energy produced and the high circulating sugar causes glycation (aging, inflammation and damage to cells).</div>
<h3 style="border-bottom-color: rgb(237, 227, 234); border-bottom-style: solid; border-bottom-width: 2px; color: #56a0d3; font-size: 14px; font-weight: normal; list-style: none; margin: 0px 0px 15px; padding: 0px;">
What to do: the first few steps</h3>
<div class="bullet-list">
<ul style="color: #666666; list-style: none; margin: 0px 0px 15px; padding: 0px;">
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">Follow a high protein, low GL diet to balance blood sugar and reduce the aging effect</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">Include foods or supplements containing vitamin B12 and folic acid and vitamin B3 which contribute to a reduction of fatigue</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">Avoid grains as these contain gluten and lectins. Sensitivity to these is common and may cause inflammation that activates the stress pathway to intensify anxiety</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">Consider supplementing chromium which forms part of the GTF (gluten tolerance factor) that contributes to the maintenance of a healthy blood sugar level</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">Read <a href="http://www.totallynourish.com/the-stress-cure-patrick-holford/en" style="color: #2376b8; font-size: 13px; text-decoration: none;" title="The Stress Cure">The Stress Cure</a> by Patrick Holford, who outlines HeartMath® and a quick coherence technique exercise for you to learn how to transform negative stressful experiences into something calming</li>
</ul>
</div>
</div>
</div>
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<div class="news_articles">
<div class="bullet-list">
<ul style="color: #666666; list-style: none; margin: 0px 0px 15px; padding: 0px;">
</ul>
</div>
</div>
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Samantha Priorhttp://www.blogger.com/profile/00974670915128667622noreply@blogger.com0tag:blogger.com,1999:blog-3605996728350431654.post-82328242528050670642015-06-10T10:16:00.003+01:002015-06-10T10:16:54.414+01:00Gluten Free Vegan Brownies with walnuts<div dir="ltr" style="text-align: left;" trbidi="on">
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<br /></div>
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<span style="color: #1f497d; font-family: 'Century Gothic', sans-serif;">Recipe serves 12</span></div>
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<img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDh6fYust8A-ZB6q9oPQWB05ZIpglWQi0FXTIZnYzrmRVPT9d7RG5rCggTLjQkoNEEGdviVmodfoMj-4M7t1I2IHvIFPbqs07YSpqIocHmzH9G2JpvtNOHJbMzbmun6mdiGMefBECr/s1600/IMG-20140625-WA0001.jpg" /></div>
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<b><span style="color: #1f497d; font-family: "Century Gothic","sans-serif";">Ingredients</span></b><span style="color: #1f497d; font-family: "Century Gothic","sans-serif";"><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: #1f497d; font-family: "Century Gothic","sans-serif";">· 225g of
70% Montezuma's Organic Very Dark Chocolate Bar Vegan<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: #1f497d; font-family: "Century Gothic","sans-serif";">· 100g of
Doves Gluten Free white flour<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: #1f497d; font-family: "Century Gothic","sans-serif";">· <o:p></o:p></span><span style="color: #1f497d; font-family: 'Century Gothic', sans-serif; text-indent: -24px;">4 Tbsp flaxseed meal (ground raw flaxseed) with 4tablespoons of water</span></div>
<div class="MsoNormal">
<span style="color: #1f497d; font-family: 'Century Gothic', sans-serif;">· </span><span style="color: #1f497d; font-family: 'Century Gothic', sans-serif;">120g of
coconut oil</span></div>
<div class="MsoNormal">
<span style="color: #1f497d; font-family: "Century Gothic","sans-serif";">· 100g of
caster sugar<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: #1f497d; font-family: "Century Gothic","sans-serif";">· 1 table
spoon of green and blacks cocoa powder<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: #1f497d; font-family: "Century Gothic","sans-serif";">· 100g of
chopped walnuts<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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<b><span style="color: #1f497d; font-family: "Century Gothic","sans-serif";">Method</span></b><span style="color: #1f497d; font-family: "Century Gothic","sans-serif";"><o:p></o:p></span></div>
<div class="MsoListParagraph" style="margin-left: 54.0pt; text-indent: -18.0pt;">
<span style="color: #1f497d; font-family: "Century Gothic","sans-serif";">1.</span><span style="color: #1f497d; font-family: "Times New Roman","serif"; font-size: 7.0pt;">
</span><span style="color: #1f497d; font-family: "Century Gothic","sans-serif";">Preheat
the oven to 170C for 20 mins<o:p></o:p></span></div>
<div class="MsoListParagraph" style="margin-left: 54.0pt; text-indent: -18.0pt;">
<span style="color: #1f497d; font-family: "Century Gothic","sans-serif";">2.</span><span style="color: #1f497d; font-family: "Times New Roman","serif"; font-size: 7.0pt;">
</span><span style="color: #1f497d; font-family: "Century Gothic","sans-serif";">Line
a baking tray with greaseproof paper, don’t forget to also cover the sides<o:p></o:p></span></div>
<div class="MsoListParagraph" style="margin-left: 54.0pt; text-indent: -18.0pt;">
<span style="color: #1f497d; font-family: "Century Gothic","sans-serif";">3.</span><span style="color: #1f497d; font-family: "Times New Roman","serif"; font-size: 7.0pt;">
</span><span style="color: #1f497d; font-family: "Century Gothic","sans-serif";">Heat
the butter and chocolate in a bowl above a saucepan of simmering water<o:p></o:p></span></div>
<div class="MsoListParagraph" style="margin-left: 54.0pt; text-indent: -18.0pt;">
<span style="color: #1f497d; font-family: "Century Gothic","sans-serif";">4.</span><span style="color: #1f497d; font-family: "Times New Roman","serif"; font-size: 7.0pt;">
</span><span style="color: #1f497d; font-family: "Century Gothic","sans-serif";">Leave
the chocolate to cool<o:p></o:p></span></div>
<div class="MsoListParagraph" style="margin-left: 54.0pt; text-indent: -18.0pt;">
<span style="color: #1f497d; font-family: "Century Gothic","sans-serif";">5.</span><span style="color: #1f497d; font-family: "Times New Roman","serif"; font-size: 7.0pt;">
</span><span style="color: #1f497d; font-family: "Century Gothic","sans-serif";">Whisk flaxseed meal with 4 water and </span><span style="color: #1f497d; font-family: 'Century Gothic', sans-serif; text-indent: -18pt;">add with the caster sugar till light and fluffy. It should look airy with
lots of bubbles</span></div>
<div class="MsoListParagraph" style="margin-left: 54.0pt; text-indent: -18.0pt;">
<span style="color: #1f497d; font-family: "Century Gothic","sans-serif";">6.</span><span style="color: #1f497d; font-family: "Times New Roman","serif"; font-size: 7.0pt;">
</span><span style="color: #1f497d; font-family: "Century Gothic","sans-serif";">Fold
in the cooled chocolate and sieve in the flour and cocoa powder and fold that
in also<o:p></o:p></span></div>
<div class="MsoListParagraph" style="margin-left: 54.0pt; text-indent: -18.0pt;">
<span style="color: #1f497d; font-family: "Century Gothic","sans-serif";">7.</span><span style="color: #1f497d; font-family: "Times New Roman","serif"; font-size: 7.0pt;">
</span><span style="color: #1f497d; font-family: "Century Gothic","sans-serif";">Mix
in chopped nuts <o:p></o:p></span></div>
<div class="MsoListParagraph" style="margin-left: 54.0pt; text-indent: -18.0pt;">
<span style="color: #1f497d; font-family: "Century Gothic","sans-serif";">8.</span><span style="color: #1f497d; font-family: "Times New Roman","serif"; font-size: 7.0pt;">
</span><span style="color: #1f497d; font-family: "Century Gothic","sans-serif";">Pour
the mixture into the baking tray and leave in the oven to cook for 15 mins.
Check at 10mins see if they are firm as gluten free tends to cook with
quicker.<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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<br /></div>
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<span style="color: #1f497d; font-family: Symbol;">·</span><span style="color: #1f497d; font-family: "Times New Roman","serif"; font-size: 7.0pt;"> </span></div>
</div>
Samantha Priorhttp://www.blogger.com/profile/00974670915128667622noreply@blogger.com0tag:blogger.com,1999:blog-3605996728350431654.post-70619006019965443342015-06-01T21:34:00.003+01:002015-06-01T21:34:49.723+01:00Beauty is more than skin deep<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
Many things can take a toll on our skin, whether it be seasonal changes from cold winters with drying central heating to sizzling UV rays of the summer sun, natural hormonal changes as we pass through life stages, the environment, and even our own immune system.<br />
Here are some of our top tips on how a good daily skincare and healthy diet can help to keep you glowing on the outside and within.<br />
<br />
Be gentle: the top skin layer protects your body from the environment but it is delicate. Avoid rough exfoliating techniques, stripping this layer can worsen acne and dry the skin Instead use gentle cleansers – those with rose oil are particular soothing. For open wounds, manuka honey helps protect against bacteria .<br />
Support natural elimination: a healthy liver, kidneys and digestion enable the body to deal with that may otherwise come out through the skin as spots. Helpful foods are artichoke, dandelion and alfalfa.<br />
<br />
<u><i>Eat clean:</i></u> choose unprocessed wholefoods such as colourful vegetables, fruit, nuts, oily fish and avocado – they are rich in skin-supportive essential fats and antioxidants like Vitamin A, C,E manganese and zinc<br />
<br />
<u><i>Drink water</i></u>: our skin contains four layers, with the cells in the upper layers being flatter and drier. Staying hydrating helps the cells stay plump and look youthful.<br />
<br />
<u><i>Golden rule</i></u>: use ingredients on your skin that you’d be happy to eat – your body absorbs some of them.<br />
<br />
<br />
<b><span style="font-size: large;">How to reduce premature </span></b><span style="font-size: large;"><b>ageing</b></span><br />
<br />
<i>Sun exposure</i><br />
Cells in the lower levels of the skin produce melanin, a pigment that helps to create your tan as part of protecting the skin and its DNA from UV damage. Enjoying some time in the sun is important to maintain healthy vitamin D levels, but the key is moderation.<br />
<br />
<u><i>Bare 20:</i></u> Skin can protect itself from a little sun, with the palest skin having an SPF2, constantly wearing high SPF sunblock can prevent vitamin D which is important to keep normal skin health. Ideally get up to 20 minutes of sun exposure daily without sunscreen, or less if the skin turns slightly pink.<br />
<br />
<u><i>Go natural:</i></u> When spending the day outside choose natural sunscreen. Coconut oil is one option that provides SPF4 and supports elastin to keep skin supple but you need to reapply frequently to benefit from its UV barrier.<br />
<br />
<i><u>Nutrient boost</u></i>: sip green tea in the sun, antioxidant-rich foods such as green tea help protect the skin from UV damage.<br />
<br />
<span style="font-size: large;"><b>A natural facelift</b></span><br />
<br />
Vitamin C supports collagen production for reduced appearance of wrinkles. Choose topical creams containing vitamin C to use on fine lines, include a high strength supplement and eat rich food sources as broccoli and berries.<br />
Sea Algae helps to support the firmness, moisture and structure to improve skin appearance.<br />
Acne<br />
<br />
<b><span style="font-size: large;">Hormonal balance</span></b><br />
From puberty onwards both men and women can have an influx of testosterone that increase in a oily wax called sebum, causing hair follicles to become blocked and creating pockets of bacteria and debris. Spots that tend to surface on the chin can also be related to hormonal changes during the menstrual cycle.<br />
<br />
Apply zinc to the affected area and take a supplement to support healing and a healthy level of testosterone.<br />
Only pop spots hygienically - use a comedone extractor as your hands can lead to bacteria and debris being pushed deeper into the skin, increasing chances of scarring and infection.<br />
Include garlic in the diet for its antimicrobial effects to help reduce any bacterial or fungal skin infections.<br />
<br />
Hopefully this will give you a good starting point for flawless skin, for further support have a referral to a dermatologist<br />
<br />
I can also take bookings and make bespoke creams to support your skin<br />
<br />
Have a lovely week</div>
Samantha Priorhttp://www.blogger.com/profile/00974670915128667622noreply@blogger.com0tag:blogger.com,1999:blog-3605996728350431654.post-31718249656460530762015-04-07T17:02:00.001+01:002015-04-10T20:02:36.738+01:00Is Stress a Modern Disease<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="PageBox" style="background-color: white; color: #865471; font-family: Arial, Helvetica, sans-serif; font-size: small;">
<div class="PageBoxHeader" id="ctl00_ctl00_cphMid_cphCol2_ctl00_pnlPageBox" style="border-bottom-color: rgb(239, 239, 239); border-bottom-style: solid; border-bottom-width: 5px; margin-bottom: 15px; width: 485px;">
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<img alt="Woman Headache" src="http://www.totallynourish.com/content/TN/images/groups/highlight/women_headache.jpg" height="320" style="color: #666666; float: left; margin-right: 10px;" width="240" /><span style="color: #666666;">Stress is not something you can see like a cut or a bruise and therefore is not always easily recognised. However our modern lifestyles make it an increasing problem, both personally and economically.</span></div>
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Government figures for the UK in 2013-2014 show stress, and its related conditions anxiety, depression and musculoskeletal problems, accounted for the majority of days lost due to work-related ill health: 11.3 and 8.3 million days respectively. On average this was 23 days off work per case of stress, depression or anxiety.</div>
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Are you affected by stress?</h3>
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Some ways you can identify if you could be under stress are if you experience any of the following:</div>
<div class="bullet-list">
<ul style="color: #666666; list-style: none; margin: 0px 0px 15px; padding: 0px;">
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">A vicious cycle of insomnia and fatigue</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">Achy joints and other signs of inflammation in the body</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">Cardiovascular problems such as palpitations</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">Poor immune system that is supressed under stress and when the body relaxes,</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">illnesses often show</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">Possible supressed appetite followed by sugar and salt cravings</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">Caffeine dependence</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">Poor liver function</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">Light headed when standing up</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">Pupils have a delayed or no dilation reaction to light</li>
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Physiological effect of stress</h3>
<div style="color: #666666; list-style: none; margin-bottom: 15px; padding: 0px;">
<img alt="Woman Head in Hands" src="http://www.totallynourish.com/content/TN/images/groups/mind_health_125x90.jpg" height="83" style="float: right; margin-right: 10px;" width="115" />Stress makes your body want to run away from the situation to keep you safe. It does this by releasing cortisol to stimulate the liver and tissue stores to produce glucose for energy. To meet the demands you may crave carbohydrates and caffeine. However, you don’t really need the marathon amount of energy produced and the high circulating sugar causes glycation (aging, inflammation and damage to cells).</div>
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What to do: the first few steps</h3>
<div class="bullet-list">
<ul style="color: #666666; list-style: none; margin: 0px 0px 15px; padding: 0px;">
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">Follow a high protein, low GL diet to balance blood sugar and reduce the aging effect</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">Include foods or supplements containing vitamin B12 and folic acid and vitamin B3 which contribute to a reduction of fatigue</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">Avoid grains as these contain gluten and lectins. Sensitivity to these is common and may cause inflammation that activates the stress pathway to intensify anxiety</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">Consider supplementing chromium which forms part of the GTF (gluten tolerance factor) that contributes to the maintenance of a healthy blood sugar level</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">Read <a href="http://www.totallynourish.com/the-stress-cure-patrick-holford/en" style="color: #2376b8; font-size: 13px; text-decoration: none;" title="The Stress Cure">The Stress Cure</a> by Patrick Holford, who outlines HeartMath® and a quick coherence technique exercise for you to learn how to transform negative stressful experiences into something calming</li>
</ul>
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Samantha Priorhttp://www.blogger.com/profile/00974670915128667622noreply@blogger.com3tag:blogger.com,1999:blog-3605996728350431654.post-47934042783351691202015-04-07T17:02:00.000+01:002015-04-07T17:02:20.285+01:00Women's Health - Hormonal Changes & Imbalance<div dir="ltr" style="text-align: left;" trbidi="on">
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<img alt="Woman Holding Stomach" src="http://www.totallynourish.com/content/TN/images/groups/highlight/women_holding_stomach.jpg" height="95" style="float: right; margin-left: 10px;" width="204" />Women may naturally have some hormonal ups and downs as they go through life that start from the first menstrual cycle, pregnancy and then during and possibly after menopause. For some these hormonal symptoms can be quite debilitating, and affect fertility and mood. The good news is many symptoms can be improved through lifestyle and dietary changes.</div>
<div style="color: #666666; list-style: none; margin-bottom: 15px; padding: 0px;">
Symptoms and conditions that indicate/suggest hormonal imbalance include:</div>
<div class="bullet-list">
<ul style="color: #666666; list-style: none; margin: 0px 0px 15px; padding: 0px;">
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">PMS (moodiness, sore breasts, irritable, depressed, sugar cravings)</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">Menstrual problems (heavy, painful, irregular)</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">Fertility issues</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">Acne</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">PCOS (Polycystic Ovarian Syndrome)</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">Ovarian cysts</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">Endometriosis</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">Menopausal symptoms (hot flushes, vaginal dryness, insomnia, weight gain around the midriff)</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">Fibrocystic breasts</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">Excess hair growth on face, chest, stomach</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">Thinning hair (male- pattern baldness)</li>
</ul>
</div>
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Suspected hormonal imbalance – what to do</h3>
<h4>
Visit your doctor</h4>
<div style="color: #666666; list-style: none; margin-bottom: 15px; padding: 0px;">
If some symptoms sound familiar have a chat with your doctor as they can run scans and blood tests to look for imbalances and possible cysts on the ovaries. Once you have a diagnosis, it makes life easier, as you know what you are treating.</div>
<h4>
Visit a nutritional therapist</h4>
<div style="color: #666666; list-style: none; margin-bottom: 15px; padding: 0px;">
They will look at blood sugar, hormonal levels, health history, lifestyle and diet. They may do blood and saliva testing to check when your hormonal levels are high and low. The results can help a nutritional therapist develop a targeted programme to manage or improve your symptoms. If there are fertility issues, you may want to use a combination of natural treatment with medical management.</div>
<h4>
Self Help</h4>
<div style="color: #666666; list-style: none; margin-bottom: 15px; padding: 0px;">
Read Patrick Holford’s <a href="http://www.totallynourish.com/balance-your-hormones/en#productAnchor" style="color: #2376b8; font-size: 13px; text-decoration: none;">Balance Your Hormones</a> book. It provides dietary and lifestyle support and a basic hormonal health questionnaire to use as a guideline to help you make changes.</div>
<div style="color: #666666; list-style: none; margin-bottom: 15px; padding: 0px;">
Try the <a href="https://www.patrickholford.com/health-club" style="color: #2376b8; font-size: 13px; text-decoration: none;">100% Health questionnaire</a> - a detailed questionnaire that gives you advice tailored to your individual health goals.</div>
<div style="color: #666666; list-style: none; margin-bottom: 15px; padding: 0px;">
<strong>Consider nutritional support</strong> - <a href="http://www.totallynourish.com/patrick-holford-female-balance/en#productAnchor" style="color: #2376b8; font-size: 13px; text-decoration: none;">Female Balance</a> is a daily supplement for women that contains Vitamin B6 to support hormonal activity, along with vitamins B12, folic acid, niacin, vitamin C and magnesium to support mind health and reduce fatigue.</div>
<h3 style="border-bottom-color: rgb(237, 227, 234); border-bottom-style: solid; border-bottom-width: 2px; color: #56a0d3; font-size: 14px; font-weight: normal; list-style: none; margin: 0px 0px 15px; padding: 0px;">
Basic 5 top dietary and lifestyle tips</h3>
<ol>
<li style="color: #666666; list-style: none; margin: 0px; padding: 0px;"><strong>Limit alcohol and quit smoking</strong> - the two can upset your blood sugar levels and stress response, resulting in menstrual irregularity, depression and early menopause</li>
<li style="color: #666666; list-style: none; margin: 0px; padding: 0px;"><strong>Dietary fibre</strong> is crucial to maintaining hormonal balance by binding to and removing unwanted oestrogen from the body. Get your intake from vegetables and oats to benefit from a range of nutrients.</li>
<li style="color: #666666; list-style: none; margin: 0px; padding: 0px;">Use BPA free plastic or glass. You may have noticed that storage containers labelled ‘free of BPAs’ are becoming more popular. This is because BPAs can mimic oestrogens, causing havoc with your hormones.</li>
<li style="color: #666666; list-style: none; margin: 0px; padding: 0px;"><b>Weight bearing exercise</b> to improve muscle tone. Muscles act as a glucose sink, which means less is circulating the system to disrupt hormones. Often a small amount of weight loss when overweight can make a huge difference to the regularity of menstruation and mood.</li>
<li style="color: #666666; list-style: none; margin: 0px; padding: 0px;">Consider if you need to use contraceptives and HRT - ask your doctor about natural ways to prevent conception and manage menopausal symptoms. Hormonal medications can cause havoc and confusion to the body, especially when taken for long periods of tim</li>
</ol>
</div>
</div>
</div>
Samantha Priorhttp://www.blogger.com/profile/00974670915128667622noreply@blogger.com0tag:blogger.com,1999:blog-3605996728350431654.post-15852538089630683602015-03-09T09:00:00.002+00:002015-03-09T09:00:31.869+00:00Women's Health - Hormonal Changes & Imbalance<div dir="ltr" style="text-align: left;" trbidi="on">
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Women's Health - Hormonal Changes & Imbalance</div>
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<div class="news_articles">
<div style="color: #666666; list-style: none; margin-bottom: 15px; padding: 0px;">
<img alt="Woman Holding Stomach" height="95" src="http://www.totallynourish.com/content/TN/images/groups/highlight/women_holding_stomach.jpg" style="float: right; margin-left: 10px;" width="204" />Women may naturally have some hormonal ups and downs as they go through life that start from the first menstrual cycle, pregnancy and then during and possibly after menopause. For some these hormonal symptoms can be quite debilitating, and affect fertility and mood. The good news is many symptoms can be improved through lifestyle and dietary changes.</div>
<div style="color: #666666; list-style: none; margin-bottom: 15px; padding: 0px;">
Symptoms and conditions that indicate/suggest hormonal imbalance include:</div>
<div class="bullet-list">
<ul style="color: #666666; list-style: none; margin: 0px 0px 15px; padding: 0px;">
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">PMS (moodiness, sore breasts, irritable, depressed, sugar cravings)</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">Menstrual problems (heavy, painful, irregular)</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">Fertility issues</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">Acne</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">PCOS (Polycystic Ovarian Syndrome)</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">Ovarian cysts</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">Endometriosis</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">Menopausal symptoms (hot flushes, vaginal dryness, insomnia, weight gain around the midriff)</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">Fibrocystic breasts</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">Excess hair growth on face, chest, stomach</li>
<li style="list-style: disc; margin: 0px 0px 0px 15px; padding: 5px 0px;">Thinning hair (male- pattern baldness)</li>
</ul>
</div>
<h3 style="border-bottom-color: rgb(237, 227, 234); border-bottom-style: solid; border-bottom-width: 2px; color: #56a0d3; font-size: 14px; font-weight: normal; list-style: none; margin: 0px 0px 15px; padding: 0px;">
Suspected hormonal imbalance – what to do</h3>
<h4>
Visit your doctor</h4>
<div style="color: #666666; list-style: none; margin-bottom: 15px; padding: 0px;">
If some symptoms sound familiar have a chat with your doctor as they can run scans and blood tests to look for imbalances and possible cysts on the ovaries. Once you have a diagnosis, it makes life easier, as you know what you are treating.</div>
<h4>
Visit a nutritional therapist</h4>
<div style="color: #666666; list-style: none; margin-bottom: 15px; padding: 0px;">
They will look at blood sugar, hormonal levels, health history, lifestyle and diet. They may do blood and saliva testing to check when your hormonal levels are high and low. The results can help a nutritional therapist develop a targeted programme to manage or improve your symptoms. If there are fertility issues, you may want to use a combination of natural treatment with medical management.</div>
<h4>
Self Help</h4>
<div style="color: #666666; list-style: none; margin-bottom: 15px; padding: 0px;">
Read Patrick Holford’s <a href="http://www.totallynourish.com/balance-your-hormones/en#productAnchor" style="color: #2376b8; font-size: 13px; text-decoration: none;">Balance Your Hormones</a> book. It provides dietary and lifestyle support and a basic hormonal health questionnaire to use as a guideline to help you make changes.</div>
<div style="color: #666666; list-style: none; margin-bottom: 15px; padding: 0px;">
Try the <a href="https://www.patrickholford.com/health-club" style="color: #2376b8; font-size: 13px; text-decoration: none;">100% Health questionnaire</a> - a detailed questionnaire that gives you advice tailored to your individual health goals.</div>
<div style="color: #666666; list-style: none; margin-bottom: 15px; padding: 0px;">
<strong>Consider nutritional support</strong> - <a href="http://www.totallynourish.com/patrick-holford-female-balance/en#productAnchor" style="color: #2376b8; font-size: 13px; text-decoration: none;">Female Balance</a> is a daily supplement for women that contains Vitamin B6 to support hormonal activity, along with vitamins B12, folic acid, niacin, vitamin C and magnesium to support mind health and reduce fatigue.</div>
<h3 style="border-bottom-color: rgb(237, 227, 234); border-bottom-style: solid; border-bottom-width: 2px; color: #56a0d3; font-size: 14px; font-weight: normal; list-style: none; margin: 0px 0px 15px; padding: 0px;">
Basic 5 top dietary and lifestyle tips</h3>
<ol>
<li style="color: #666666; list-style: none; margin: 0px; padding: 0px;"><strong>Limit alcohol and quit smoking</strong> - the two can upset your blood sugar levels and stress response, resulting in menstrual irregularity, depression and early menopause</li>
<li style="color: #666666; list-style: none; margin: 0px; padding: 0px;"><strong>Dietary fibre</strong> is crucial to maintaining hormonal balance by binding to and removing unwanted oestrogen from the body. Get your intake from vegetables and oats to benefit from a range of nutrients.</li>
<li style="color: #666666; list-style: none; margin: 0px; padding: 0px;">Use BPA free plastic or glass. You may have noticed that storage containers labelled ‘free of BPAs’ are becoming more popular. This is because BPAs can mimic oestrogens, causing havoc with your hormones.</li>
<li style="color: #666666; list-style: none; margin: 0px; padding: 0px;">Weight bearing exercise to improve muscle tone. Muscles act as a glucose sink, which means less is circulating the system to disrupt hormones. Often a small amount of weight loss when overweight can make a huge difference to the regularity of menstruation and mood.</li>
<li style="color: #666666; list-style: none; margin: 0px; padding: 0px;">Consider if you need to use contraceptives and HRT - ask your doctor about natural ways to prevent conception and manage menopausal symptoms. Hormonal medications can cause havoc and confusion to the body, especially when taken for long periods of time.</li>
</ol>
</div>
</div>
</div>
Samantha Priorhttp://www.blogger.com/profile/00974670915128667622noreply@blogger.com0tag:blogger.com,1999:blog-3605996728350431654.post-20841262261720502832014-09-21T18:08:00.003+01:002014-09-21T18:08:54.126+01:00gout, prickly heat, migraines and thrush Q&A that may help for starting points<div dir="ltr" style="text-align: left;" trbidi="on">
<b>I have been diagnosed with gout. Are there any natural remedies I could try?</b><br />
<br />
Gout is caused by a build-up of uric acid in the joints. Dietary changes such as avoiding amine rich foods and increasing Vitamin C foods reduce its production. Celery seed and cherry supplements contain compounds that neutralise the uric acid and aid its excretion.<br />
<br />
<b>I suffer from prickly heat when the sun comes out. Any suggestions?</b><br />
<br />
Dissolve a teaspoon of bicarbonate of soda into half a glass of water (roughly 150ml) and apply directly to the rash with cotton pads to bring the itchiness and redness down. Internally take grapeseed extract and quercetin to support tissue as an anti-histamine.<br />
<br />
My seven-year-old daughter has trouble getting to sleep on hot summer nights. Would it be Ok to give her something natural to help her drop off?<br />
<br />
It would indeed; you can try supplements to support GABA that have an inhibitory effect on the central nervous system to promote sleep. Magnesium with taurine at a low dosage can be taken an hour before bedtime and the beneficial bacteria l.rhamnosis can be taken at any time on a daily basis. <br />
<b>I find my migraines become more frequent in the warmer weather. Is there anything I can take to protect myself against them?</b><br />
<br />
Migraines can be due to tension, keeping a migraine diary will help you recognise symptoms and triggers. Calcium in high concentrations can cause cells to constrict resulting in tension; magnesium rebalances calcium in the cell. As soon as you sense one; take 300-500mg Magnesium with a phospholipid to aid its uptake across the fatty membrane. Gingko biloba 450mg taken on a daily basis also supports circulation to bring tension down.<br />
<br />
<b>I keep on getting thrush and the itching is driving me mad. Can you help?</b><br />
<br />
This can commonly be caused by an overgrowth of a yeast called candida. This may be a result of wearing tight clothes, the use of antibiotics, disrupting vaginal pH, hot baths and underlying gut dysfunction. Internally caprylic acid derived from coconuts and topically garlic and rose oil, is rich in anti-fungal activity. Try improving your overall digestive health and detoxification processes by reducing or eliminating gluten, taking a liver supportive supplement (including choline, methionine and taurine) and a strong, clinically effective probiotic. The itch can be persistent, so treatments need to be continued for at least a month after symptoms abate.<br />
<br />
<br />
<br />
<br />
<br /></div>
Samantha Priorhttp://www.blogger.com/profile/00974670915128667622noreply@blogger.com0tag:blogger.com,1999:blog-3605996728350431654.post-12034087209930152032014-08-08T22:29:00.000+01:002014-08-08T22:29:30.775+01:00Gluten Free Cauliflower Based Pizza with Salami, olives, sundried tomatoes and artichokes<div class="MsoNormal">
A Friday night and there is talk of ordering a pizza and
watching a film. If you do find you get
a little bit of bloating or a known severe gluten intolerance you can feel
excluded from social norms, but you can find a ways to also enjoy these foods with your friends and get them to also try new foods.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Ingredients </div>
<div class="MsoNormal">
<i><br /></i></div>
<div class="MsoNormal">
<i>Base:</i><i> <o:p></o:p></i></div>
<div class="MsoNormal">
600g of cauliflower</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxFJxf-6tUpPeuncHIARxaxG6mkzjkAC8XAcBId2j-iW4u9jqQiMAhtNCkDQ0ddsOnfbZ4ErmJepO7okr8v2TcvwgaEnIou1-6mdVE8x-KTDDG67iGAHuUY0n-EucHCXGiSGTyyTZf/s1600/photo+(2).JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxFJxf-6tUpPeuncHIARxaxG6mkzjkAC8XAcBId2j-iW4u9jqQiMAhtNCkDQ0ddsOnfbZ4ErmJepO7okr8v2TcvwgaEnIou1-6mdVE8x-KTDDG67iGAHuUY0n-EucHCXGiSGTyyTZf/s1600/photo+(2).JPG" height="300" width="400" /></a></div>
<div class="MsoNormal">
1 medium sized egg</div>
<div class="MsoNormal">
<i></i></div>
<div class="MsoNormal">
<i><i><br /></i></i></div>
<i>Sauce:<o:p></o:p></i><br />
<div class="MsoNormal">
500g of chopped tomatoes</div>
<div class="MsoNormal">
2 crushed garlic cloves</div>
<div class="MsoNormal">
½ finely chopped onion</div>
<div class="MsoNormal">
1 tablespoon of tomato puree</div>
<div class="MsoNormal">
1 tablespoon of xylitol</div>
<div class="MsoNormal">
20ml of red wine </div>
<div class="MsoNormal">
Pinch of pepper for seasoning</div>
<div class="MsoNormal">
<i><br /></i></div>
<div class="MsoNormal">
<i>Toppings:<o:p></o:p></i></div>
<div class="MsoNormal">
4 sliced black olives</div>
<div class="MsoNormal">
3 chopped artichokes</div>
<div class="MsoNormal">
2 sweet pepper dews</div>
<div class="MsoNormal">
5 chopped sundried tomatoes</div>
<div class="MsoNormal">
5g of sliced Wild boar salami </div>
<div class="MsoNormal">
100g of grated mozzarella </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Method</div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]-->1.<span style="font-size: 7pt;">
</span><!--[endif]--> Put the
cauliflower through a food processor till it is finely chopped </div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]-->2.<span style="font-size: 7pt;">
</span><!--[endif]-->Heat in the microwave for 9 mins </div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]-->3.<span style="font-size: 7pt;">
</span><!--[endif]-->Compress the cauliflower through a strainer to
remove moisture</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]-->4.<span style="font-size: 7pt;">
</span><!--[endif]-->Mix egg in with cauliflower and press into the
base of a pizza tin lined with baking paper.</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]-->5.<span style="font-size: 7pt;">
</span><!--[endif]-->Place this in the oven and leave for 20mins, or
until golden brown.</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]-->6.<span style="font-size: 7pt;">
</span><!--[endif]-->Whilst that is cooking. To make the sauce, fry
the onions and garlic in a teaspoon of olive oil until brown.</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]-->7.<span style="font-size: 7pt;">
</span><!--[endif]-->Add tomatoes and simmer for 20mins whilst adding
the xylitol and wine gradually and pepper to season</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]-->8.<span style="font-size: 7pt;">
</span><!--[endif]-->Once pizza base has turned golden apply sauce
and toppings evenly to the base and return the pizza to the oven for a further
7 mins</div>
<br />
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]-->9.<span style="font-size: 7pt;">
</span><!--[endif]-->Put a film on, serve and enjoy <span style="font-family: Wingdings; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-char-type: symbol; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin; mso-symbol-font-family: Wingdings;">J</span> </div>
Samantha Priorhttp://www.blogger.com/profile/00974670915128667622noreply@blogger.com0tag:blogger.com,1999:blog-3605996728350431654.post-28601316642046741252014-07-15T17:30:00.000+01:002014-07-16T08:56:21.882+01:00Zip into that dress with quick fixes to bloating... <div dir="ltr" style="text-align: left;" trbidi="on">
<br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Century Gothic","sans-serif";">•
Make raw juices and drink them as soon as you make them. When freshly made they
contain enzymes that aid digestion. Good options would be papaya and pineapple
which help support protein digestion.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Century Gothic","sans-serif";"><br /></span></div>
<div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_CiU0gCmK3K9nXCX7kOhvjzO6V5rwLjNdBdb9ijAcUrE33Loiq1GxXSv6SqapdPgdDF5nq_RDyqnume_AMBgmQIPDcc8eRE28uMWDSen4EhOw0WPWJ_nUB1cp-LGM-nH2-lNUQF2Q/s1600/dress.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_CiU0gCmK3K9nXCX7kOhvjzO6V5rwLjNdBdb9ijAcUrE33Loiq1GxXSv6SqapdPgdDF5nq_RDyqnume_AMBgmQIPDcc8eRE28uMWDSen4EhOw0WPWJ_nUB1cp-LGM-nH2-lNUQF2Q/s1600/dress.png" height="320" width="291" /></a><span style="font-family: "Century Gothic","sans-serif";">•
Posture is key; back straight and hold your tummy in, this will strengthen your
core muscle groups in your abdomen.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Century Gothic","sans-serif";"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Century Gothic","sans-serif";">•
Cut out refined foods such as anything white and fluffy (bread, cakes) and
pasta; they make you bloated as they are difficult to digest and are 'water
loving'. Too much 'water loving' means they can cause water retention and
weight gain around the stomach.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Century Gothic","sans-serif";"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Century Gothic","sans-serif";">•
Chew your food to a pulp; digestive enzymes (amylase) are in your saliva and
are crucial to the initial part of your food </span><span style="font-family: 'Century Gothic', sans-serif;">digestion. Without this process
large food particles end up in the digestive tract producing by-products of
gas.</span></div>
<div class="MsoNormal">
<span style="font-family: 'Century Gothic', sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Century Gothic","sans-serif";">•
Have a handful of nuts; they contain the fat digestive enzyme lipase.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Century Gothic","sans-serif";"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Century Gothic","sans-serif";">•
Stick to small portion sizes and eat every 3-4 hours; over eating and missing
meals disrupts insulin causing fat storage. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Century Gothic","sans-serif";"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Century Gothic","sans-serif";">•
Exercise; go for a run and do crunches, it stimulates digestive flow to reduce
constipation.<o:p></o:p></span></div>
</div>
Samantha Priorhttp://www.blogger.com/profile/00974670915128667622noreply@blogger.com0tag:blogger.com,1999:blog-3605996728350431654.post-37913587883245353922014-06-25T21:17:00.004+01:002014-08-29T14:00:00.506+01:00Gluten Free Brownies<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Recipe serves 12</div>
<div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDh6fYust8A-ZB6q9oPQWB05ZIpglWQi0FXTIZnYzrmRVPT9d7RG5rCggTLjQkoNEEGdviVmodfoMj-4M7t1I2IHvIFPbqs07YSpqIocHmzH9G2JpvtNOHJbMzbmun6mdiGMefBECr/s1600/IMG-20140625-WA0001.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDh6fYust8A-ZB6q9oPQWB05ZIpglWQi0FXTIZnYzrmRVPT9d7RG5rCggTLjQkoNEEGdviVmodfoMj-4M7t1I2IHvIFPbqs07YSpqIocHmzH9G2JpvtNOHJbMzbmun6mdiGMefBECr/s1600/IMG-20140625-WA0001.jpg" height="240" width="320" /></a><b></b></div>
<div class="MsoNormal">
<b><b><br /></b></b></div>
<b>Ingredients<o:p></o:p></b><br />
<div class="MsoListParagraphCxSpFirst" style="mso-list: l1 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->225g of 70% cocoa chocolate</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->100g of Doves Gluten Free white flour </div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->4 large eggs</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->120g of unsalted butter</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->100g of caster sugar</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->1 table spoon of green and blacks cocoa powder</div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l1 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->A shot of espresso </div>
<div class="MsoNormal">
<b><br /></b></div>
<div class="MsoNormal">
<b>Method<o:p></o:p></b></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->Preheat the oven to 170C for 20 mins</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->Line a baking tray with greaseproof paper, don’t
forget to also cover the sides</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->Heat the butter and chocolate in a bowl above a
saucepan of simmering water</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->Stir in the shot of espresso</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->Leave the chocolate to cool </div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->Whisk the eggs with the caster sugar till light
and fluffy. It should look airy with lots of bubbles</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->Fold in the cooled chocolate and sieve in the flour
and cocoa powder and fold that in also </div>
<br />
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->Pour the mixture into the baking tray and leave
in the oven to cook for 15 mins. Check at 10mins see if they are firm as gluten free tends to cook with quicker.</div>
</div>
Samantha Priorhttp://www.blogger.com/profile/00974670915128667622noreply@blogger.com0tag:blogger.com,1999:blog-3605996728350431654.post-1886093850391701262014-06-25T19:15:00.003+01:002014-06-25T19:15:34.428+01:00Morning Juice Boost<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormal">
<span style="font-family: 'Century Gothic', sans-serif;">With
summer here, a thirst quenching juice is always a good start to the day.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Century Gothic","sans-serif";">Before
a cycle in the morning make up a fresh juice before I leave to kick start my
digestion and give me a good level of sugar to support energy for the cycle. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Century Gothic","sans-serif";">The
fruits and vegetables are packed with antioxidants to nuetralise damage induced
by exercise. The recipe below also contains vitamin C which may even help
improve energy output. <o:p></o:p></span></div>
<div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcUypz2sy0kSdxvPH-s3yTTORu5V_xO03qQV0LuP-QAZaGpIY41EuoboUbxpTjjI97_ZA00MyEa2IaJRzA2pLzSkjWFuybwH0mx-c086yWqPv5FmMYjgpKuxEVELvp7Fz82c4bFSR9/s1600/photo+(3).JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcUypz2sy0kSdxvPH-s3yTTORu5V_xO03qQV0LuP-QAZaGpIY41EuoboUbxpTjjI97_ZA00MyEa2IaJRzA2pLzSkjWFuybwH0mx-c086yWqPv5FmMYjgpKuxEVELvp7Fz82c4bFSR9/s1600/photo+(3).JPG" height="320" width="180" /></a><span style="font-family: "Century Gothic","sans-serif";"> </span></div>
<div class="MsoNormal">
<span style="font-family: "Century Gothic","sans-serif";">Here
is this mornings, give it a go, put it through the juicer and see what you
think: <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Century Gothic","sans-serif";"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Century Gothic","sans-serif";">½
grapefruit <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Century Gothic","sans-serif";">½
lemon<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Century Gothic","sans-serif";">1 braeburn apple </span></div>
<div class="MsoNormal">
<span style="font-family: "Century Gothic","sans-serif";">3cm
by 2cm cube of ginger <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Century Gothic","sans-serif";">3
sprigs of mint <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Century Gothic","sans-serif";">2
carrots <o:p></o:p></span></div>
<span style="font-family: 'Century Gothic', sans-serif;">1
orange</span></div>
Samantha Priorhttp://www.blogger.com/profile/00974670915128667622noreply@blogger.com0