The owners of The Green Door Market are delighted to announce that they will host a picnic in Nurney Farm from 2pm to 5pm on the 18th of June.

The Green Door Market in Dublin 8 are inviting you to bring your family to the Nurney farm in North Kildare. This event will feature guided farm walks, live music and a treasure hunt for children.

ABOUT NURNEY FARM

Nurney Farm has been growing a wide range of organic fruit and vegetables on some 40 acres since 1990. They are in the process of building a large glasshouse in a bid to secure an extended growing season for Irish fruit and vegetables. This will supplement their current harvest with new and exotic fare. Further to the fresh produce which is cultivated on the land is a supply of  honey and organic eggs. All of their produce is sold in The Green Door Market each week.

NURNEY FAR, ORGANIC FARMING, IRISH ORGANIC PRODUCE, event on june 18th, family summer event, events, farm visit, the green door marketOwned by Norman Kenny and Deirdre O’Sullivan, who are also co-owners of The Green Door Market, Nurney Farm has undergone several changes in its nearly 30 years of business. The old farmhouse has been completely refurbished. They have installed both a wind turbine and solar heating system. They have also added a reed-bed sewage treatment system amid the areas of forestry which provide heat to the main homestead.

Delighted to be able to open his farm to the Irish public, Mr. Kenny said: “This is the first picnic of its kind that we have hosted in County Kildare. We hope to have as many customers as possible in attendance as well as their families and friends. Having worked very hard over the years to have built such a beautiful environment which has provided so much bounty; I could now not be happier to share it with our supporters.”

Nurney Farm organic produceThose who wish to attend the event can find the farm at Nurney House, CARBURY, Co.Kildare W91 FK11.They are one hour west of Dublin just off the N4. Visitors are advised to bring a picnic and to dress appropriately for an Irish farm.

As an organic vegetable producer, I feel blessed that I am able to grow food from the ground up. Putting time, effort and care into nourishing those plants really does boost the flavour when I find them on my plate. This being particularly true for today’s topic “Sunflower Shoots”.

What are Sunflower Shoots?

Honestly, sunflower shoots are probably one of the best kept secrets in your healthy cooking arsenal. They are the delicious and nutritious micro-greens of the sunflower plant. Sunflower shoots are bursting with vitamins A, D, E, chlorophyll, magnesium, iron, calcium and more!. If it’s protein you’re looking for, they are made out of 20% of it. Oh and for an added bonus, should you let them grow to flower, you will find yourself with thousands of edible crunchy seeds.

With a nutty flavour and a refreshing pop and crunch texture sunflower shoots are perfect for use in salads. Pairing them with nutritious foods such as avocado, bean sprouts and lemon juice, sunflower shoots will leave you feeling fresh and full of energy. Here is one of my favourite sunny salad recipes that you can be creative with and tweak to your own taste.

SUPER SUNNY SALAD WITH SUNFLOWER SHOOTS

Super Ingredients:

  • 50g sunflower shoots
  • 1 ripe hass avocado
  • 2 scallions (often known as spring onions)
  • 4 radishes
  • 50g mixed salad leaves (eg.rocket, cress, lettuce)
  • 25g bean sprouts
  • 1 cucumber
  • 2 carrots
  • 8 green olives
  • 2 tbsp lemon juice
  • 2 tbsp extra virgin olive oil
  • 1/2 tbsp paprika
  • Pinch of salt

Unprocessed Process:

  1. Squeeze the lemon juice, pour the olive oil and toss the paprika plus salt into a bowl. Give them a quick whisk.
  2. It’s off to the chopping block for the avocado, scallions and olives. Cut them into small pieces.
  3. Thinly slice the radish, cucumber and carrots using a sharp knife or mandolin (I’m more of a guitar man myself).
  4. Mix all the cut up veg together with your sunflower shoots, mixed leaves and bean sprouts.
  5. Drizzle on a few spoonfuls of dressing and enjoy.

This will serve 2 hungry people.

#TASTYTUESDAY,sunflower shoots, organic food, salads, nutrition, menu ideas, the green door market, phytonutrients, health, wellbeing, GIY, grow your own, organic living, holistic healthcare, connections, spiritual connections,Where can I find Sunflower Shoots?

As the popularity of sunflower shoots increases we seem to be finding them sprouting up at more and more farmers markets. I bought mine from Christys Organic Wheatgrass inside The Green Door Market located at 18 Newmarket Square, Dublin 8 just off Cork Street.

Open Tuesday – Friday 12:00pm – 19:00pm

Saturday 9:30am – 16:00pm

Sunday 11:00am – 17:00pm

#TastyTuesday

“The majority of my patients don’t need a pill, they need a lifestyle prescription.”

Dr Rangan Chatterjee

Bold words from one of the UK’s most high profile GPs, but something Dr Rangan Chatterjee believes wholeheartedly. Having worked as a doctor for 16 years and witnessing first hand the limitations of the UK’s current healthcare system he is now passionate about changing the way we treat disease in the West, and moving us towards a more ‘lifestyle first’ approach, something he terms ‘progressive medicine’. He believes it is the only way for us to ‘take back control of our own health’.

You may well have seen Dr Chatterjee on BBC1’s ‘Dr in the House’ over the past few weeks, a documentary where in each episode a family invites the GP into their home to investigate every aspect of their lives and help them improve their health and wellbeing.

This is the 2nd series of this popular programme and the results have been impressive so far. Dr Chatterjee’s philosophy and approach are simple and based on what he calls ‘the 4 Pillars of Good Health’ – eat well, sleep well, move well and relax well. It’s back to basics stuff, but lifestyle elements that are all too easily forgotten between work, family commitments, day-to-day worries and our increasingly busy lifestyles.

Now, you may not be able to get Dr Chatterjee into your own home to give your lifestyle an overall but you could hear about the 4 Pillars of Good Health from the man himself in Dublin on June 16th.

DR RANGAN CHATTERJEE, INSTITUTE OF HEALTH SCIENCES, doctor in the house, dublin talk,

The Institute of Health Sciences are hosting ‘An Evening with Dr Rangan Chatterjee’ at the Gibson Hotel between 6pm-10pm. As well as an inspirational talk from the man himself, the event will be showcasing some of the UK and Ireland’s best natural food and beauty products and there will be the opportunity to book in for a mini-wellness consultation with a complementary therapist.

Tickets can be purchased from www.ihs-events.com. Dr Chatterjee will also be a keynote speaker at the Irish Integrative Healthcare Conference on Saturday June 17th which is exploring the role of nutrition and lifestyle in the management of dementia. More information at www.iihc.ie.

WATCH THIS MUST SEE TED TALK FROM DR CHATTERJEE

 

The green door market is my little piece of heaven every weekend. Since changing my lifestyle connecting with where my food comes from and the people who grow it has become a very fulfilling part of my life. The Green door market is a feast of freshness, flavour and friendliness. I have invited Alex to blog for BeComplete so he can share with us the energy and produce that The Green Door Market has to offer.

 The Green Door Market & Christy’s Organic Wheatgrass

Fresh organic food, rich baked bread, olives, cheese, a french galette van and smooth aromatic coffee! What have these delights got in common? They can be found at the Green Door Market and I am lucky enough to work there.

Alex Hayes, contributor, wheatgrass, becomplete, the green door market, fresh food, organic food in Dublin,The goal has always been to be a cut above the rest, setting ourselves to have the highest standards of practice and quality. This being especially true in relation to our organic wheatgrass.

So what is wheatgrass and how do you use it?

Wheatgrass is the nutrient packed, enzyme filled and vitamin rich grass of the wheat plant. It has chlorophyll in abundance which contains the micronutrient magnesium that over 300 enzymes in our body require to function.

Unfortunately most of us don’t have four stomachs, like our bovine friends so we can’t easily digest the cellulose in the grass. Our best option is to juice it using a masticating juicer.

Masticating juicers work differently to regular blending juicers in that they squeeze out the juice separating it from the pulp and thus making the wheatgrass easy to consume.

Alex Hayes, contributor, wheatgrass, becomplete, the green door market, fresh food, organic food in Dublin,

WHEATGRASS SHOT WITH A SLICE OF LEMON TO HELP NUTRIENT ABSORPTION

It is recommended for first time users to only take a 1oz shot of wheatgrass per day and over time work up to taking two 1oz shots per day at different times. It is advised to take the shot on an empty stomach. Newcomers to the green goodness might feel slight nausea otherwise.

[bctt tweet=”Wheatgrass is the nutrient packed, enzyme filled and vitamin rich grass of the wheat plant.” username=”alicanavan”]

Lets turn that wheatgrass into a sweetgrass!

For some people the strong distinctive taste of wheatgrass can be just too much to bare, but at the same time they would still love to be reaping its benefits. So to get around this I am going to share with you one of my most favourite smoothie recipes.

Pop open your blender and throw in:

  • Half a banana
  • Half a cup of frozen berries
  • Half a cup of frozen mango
  • 1 cup of coconut water (or regular water)
  • 1oz shot of wheatgrass

Blend it up until it’s good and smooth and drink it while its cold. Always feel free to experiment by throwing in different fruits or juices instead of water.

#TastyTuesday

Where can I find the Green Door Market?

The Green Door Market is located at 18 Newmarket Square, Dublin 8 just off Cork Street.

Open Tuesday – Friday 12:00pm – 19:00pm

Saturday 9:30am – 16:00pm

Sunday 11:00am – 17:00pm

Follow Alex on Instagram

Metabolic Syndrome

Having Metabolic Syndrome doubles the risk for heart disease and multiplies the risk of diabetes by five. It is not a disease itself, but describes a host of related risk factors (high blood pressure, high blood sugar, unhealthy cholesterol levels, obesity and insulin resistance) all with a common cause originally coined 20 years ago with 47 million Americans affected.1

Notice Metabolic Syndrome closely mirrors the symptoms found in those suffering from NAFLD (Non-alcoholic fatty liver disease). NAFLD can be thought of as the liver’s state of Metabolic Syndrome. Following the progression of Metabolic Syndrome and NAFLD, one has a hard time disputing the causal relationship.

liver media, liver problems, becomplete, metabolic syndrome, leaky gut, nutrition, sugar, wellness, fatty liver disease,

Cause & Effect

We need to begin with the typical diet, which has changed significantly over the past fifty plus years. People consume way more of the following; sugar, caffeine, harmful fats, antibiotics, preservatives, pesticides, GMOs and hormones. These are all considered toxins to your body, especially sugar.

In fact, the sugar is the major reason for the overgrowth of candida, which displaces the good bacteria. Why are we discussing the digestive tract? What does the digestive tract have to do with obesity? Let’s take a closer look.

liver media, liver problems, becomplete, metabolic syndrome, leaky gut, nutrition, sugar, wellness, fatty liver disease,

The digestive tract has a very complex function; it must simultaneously do at least two operations.

  1. Create specific enzymes to further breakdown digested food into smaller particles for absorption into the body.
  2. Selectively allow nutrients through without passing harmful invaders like; virus, bacteria and toxins present in the GI tract.

Our digestive tract is not alone in this work; it has between 3-5 lbs of bacteria in the gut to help. However, our new diet promotes rapid growth of harmful bacteria.

Leaky Gut

When the increase in harmful bacteria and yeast (candida) within the intestine reaches a tipping point, the intestinal wall is breached. This breach allows food particles to pass through the intestine wall and the immune system becomes overwhelmed. The liver, which receives 70% of its blood flow from the intestine, is charged with detoxifying the blood. If the necessary natural components required in the detox phase of liver metabolism are exhausted the liver simply shuttles toxins into fat cells to keep them from circulating in the body. These fat cells are stored in the liver and elsewhere depending on your genes. 2

Excess accumulation of fat cells in the liver begins a destructive cycle where the liver becomes less efficient, leading to a build-up of toxins including fatty acids and insulin. This spike in oxidative stress and unprocessed insulin leads to insulin resistance in type II diabetes. Tests will confirm the overload of fatty acids referred to as lipotoxicity. This cascade shows the typical risk factors relating to Metabolic Syndrome.

What Works

Fortunately nature provides us with the solution. Studies have shown Silybin (an active compound in milk thistle), medium chain triglycerides like Vitamin E (specifically highly concentrated tocotrienols), NAC, Phosphatidylcholine and Glutathione to work best complimented by a healthy diet and moderate exercise. The success of these natural ingredients relies on rapid replenishment of Glutathione, a critically important liver antioxidant. 3, 4

Extracts from milk thistle have a long history of being used for liver protection. We are just now starting to rediscover this through scientific discovery. One very effective combination of silymarin, Vitamin E and Phosphatidylcholine improved insulin sensitivity, while reversing damaged liver cells by reducing oxidative stress and improving Glutathione levels in the liver. 5, 6

N-acetyl cysteine (NAC) is a sulfur-rich compound used primarily to neutralize the damaging effects of aspirin on the liver. It rapidly restores Glutathione. A recent animal study showed it to prevent NAFLD in a liver disease diet 7. Similarly, SAMe had been found to increase Glutathione levels in humans with Non-Alcohol Fatty Liver Disease. 8

One can think of supplements as putting a person on the highway to good health, but there is no substitute for eating well and getting regular exercise. No supplement is going to offset poor health habits. Successful diets for those suffering from liver problems include FODMAPs designed by researchers at Stanford University. If severe intestinal problems exist, elimination diets and anti-histamine diets should be considered with a physician’s supervision.

Good health to you.

#TherapyThursday #naturalawakenings

References

  1. http://www.webmd.com/heart/metabolic-syndrome/metabolic-syndrome-what-is-it
  2. http://obesity.bodyecology.com/leaky-gut
  3. Kwon do Y, Jung YS, Kim SJ, Park HK, Park JH, Kim YC. Impaired sulfur-amino acid metabolism and oxidative stress in nonalcoholic fatty liver are alleviated by betaine supplementation in rats. Journal of Nutrition. 2009 Jan;139(1):63
  4. -Caballero F, Fernandez A, Matias N, et al. Specific contribution of methionine and choline in nutritional nonalcoholic steatohepatitis: impact on mitochondrial S-adenosyl-L-methionine and glutathione. J Biological Chemistry. 2010 Jun 11;285(24):18528-
  5. Loguercio C, Federico A, Trappoliere M, et al. The effect of a silybin-vitamin E-phospholipid complex on nonalcoholic fatty liver disease: a pilot study. Digestive Disease & Sciences. 2007 Sep;52(9):2387-95.
  6. Serviddio G, Bellanti F, Giudetti AM, et al. A silybin-phospholipid complex prevents mitochondrial dysfunction in a rodent model of nonalcoholic steatohepatitis. Journal of Pharmacology and Experimental Therapeutics. 2010 Mar;332(3):922-32.
  7. Baumgardner JN, Shankar K, Hennings L, Albano E, Badger TM, Ronis MJ. N-acetylcysteine attenuates progression of liver pathology in a rat model of nonalcoholic steatohepatitis. Journal of Nutrition. 2008 Oct;138(10):1872-9
  8. .Vendemiale G, Altomare E, Trizio T, et al. Effects of oral S-adenosyl-L-methionine on hepatic glutathione in patients with liver disease. Scand Journal of Gastroenterology. 1989 May;24(4):407-15.

Makes 24 Brownies

When you need to supercharge your poker skills, try chia. These
weenchy seeds have finally become mainstream in Ireland, having
enjoyed some spectacular adulation across the Atlantic. Everyone from
Jessica Alba to Ross O’Carroll Kelly is tapping into chia mania. Seems
like a much more seductive way to get those brain-pumping omega-3s
without having to neck fish oil.

YOU WILL NEED:

160ml almond or other milk
3 tablespoons milled chia seeds1 block (200g) creamed coconut
225g 70–85% dark chocolate
4 eggs
1 1/2 cups (210g) coconut sugar
2 teaspoons gluten-free baking powder

Fresh homemade almond milk

FRESH ALMOND MILK

First up, make a chia ‘egg’ by mixing together the almond milk and
milled chia in a small bowl. Rest for 10 mins.

Firs up the oven to 180°C/160°C fan/350°F. Line a 20cm x 20cm square
brownie tin with baking parchment.

In the meantime, slowly melt the solid block of coconut cream
(including the oil on top of the block) with just 200g of the dark
chocolate in a small saucepan.

In a large bowl, beat the eggs and coconut sugar together until
frothy. Stir through the baking powder. Chop up the remaining 25g of
chocolate and add it in. Now let the melted chocolate coconut ganache
party with the batter. Finally, drop in your chia egg. Spoon this
glossy gorgeousness into the lined brownie tin.

Bake in the oven for 30 minutes, until you see cracks along the top.
Remove, and cool in the tin. Best served cold or at room temperature.

WE’D LOVE TO HEAR FROM YOU COMMENT BELOW IF YOU ARE A BROWNIE FAN…
#TastyTuesday

A delicious green smoothie is an integral part of my wellness plan. As most of us are full of empty calories and nutrient poor, a green goddess smoothie is quick and versatile and adds that extra nutrient boost most of us are craving.

I’m not an advocate of replacing food with smoothies but they make a great snack or brekkie on the run. I used to skip breakfast but now I just whip up a quick smoothie to take with me instead.

INGREDIENTS:

Small handful of kale and/or spinach

1 inch of cucumber

1 broccoli floret

Handful of frozen blueberries (organic if possible)

1 frozen banana

Half an avocado

Tablespoon of coconut oil

Fill to the line with Almond milk/coconut water or filtered water

Optional boosters: 1 spoon of maca powder – an adaptogen that contains natural fatty acids found in food and B6 which makes it a superfood for mood. Maca is a great addition for people struggling with depression and/or anxiety. It has also been known to boost energy, fertility and even menopause symptoms.

Another great booster is spirulina powder – The incredibly powerful blue/green powder is a natural “algae” (cyanbacteria) that is incredibly high in protein and a good source of antioxidants, B-vitamins and other nutrients. It’s health benefits are endless from helping to detoxify heavy metals, boosting energy and helping to alleviate sinus issues.

Having a green smoothie helps me to stay on track with my healthy eating. You need to find what works for you but for me personally its hard to get a nice variety of veg into my diet each day. The boosters I add depend on how I feel. If I’m stressed I add spirulina as I find it helps and if I’m feeling down I reach for the maca. When you start to live more mindfully you can tune into your food and feed your mood, sleep and overall health and wellbeing in a more connected and conscious way.

Shine Bright

Ali xxx

I love my nut milks and once you get used to making them it takes no more than 5 minutes to make creamy fresh delicious almond milk.

I always buy organic nuts in bulk from the green door market THE GREEN DOOR  for my almond milk as it’s more cost effective.

I always soak my nuts to activate them as nuts contain enzyme inhibitors and phytates making the digestion and absorption of nutrients difficult to digest as the phytic acid binds to minerals in the digestive tract. So by soaking them in water with a pinch or pink Himalayan salt they can be neutralized. I soak mine for 8-12 hours and then I rinse and freeze. You can use straight after soaking, as the nuts are nice and plump from the water. I soak large batches of nuts so I always have some to hand from the freezer.

Almond milk, nut milk, homemade nut milk, vegan, nutrition, wellness coach, health coach, how to make almond milk

Here are some nuts soaking and then frozen ready to use along with a nut milk bag

SWEETENED OR UNSWEETENED

You can have sweetened or unsweetened almond milk. I sweeten mine with dates. Dates are a good source of energy, iron, potassium, vitamin A, fiber and antioxidant flavonoids. I always have some soaking in a jar of filtered water in my fridge ready to go. You will also need a nut milk bag, which you can buy from Down To Earth and a bowl.

You will need a blender for this, I use my nutribullet

Ingredients and method for almond milk:

  • Place a small handful of nuts in the blender
  • A Pinch of Pink Himalayan salt
  • Dates to sweeten if desired. I use 2-3
  • Fill too the line with water

Blend for a couple of minutes till creamy and frothy. Play around with nut quantities and consistency. I find around 12-15 nuts perfect. Pour into a nut milk bag and squeeze through. This is possible the most satisfying part! Transfer into a jug or bottle and serve.

Here are some nuts soaking and then frozen ready to use along with a nut milk bag

I use the almond milk for oats, muesli, matcha lattes and as a base for soups.

#TastyTuesday

Its Monday, a day where the blues can seem all too real. Fear not because there are a lot of things you can do to avoid feeling blue primarily practicing self-care. One aspect of this means really caring about what you put into your body.

Forget fad diets and temporary fixes if you choose deeply nourishing foods instead of depriving yourself of a list of foods you can’t have you will feel fulfilled in every way helping to alleviate the cravings and avoid the pitfalls that come with a poor diet and lifestyle.

What you eat also affects your immunity, your mood, your sleep patterns and of course your weight. So even though it can be tempting to indulge in processed, high carb and sugary foods on dark cold nights it will only lead to dark days because your body needs good nutrition to be happy and every cell counts!

So what do we need to do during colder months? Well we need to eat more cooked and warming foods, include more soups and stews in our diets, use more spices, eat seasonal veggies and fruits, eat a rainbow, have more wholegrains and of course get more rest. I’ll be sharing some recipes over the next couple of weeks so keep an eye out.

There is another major reason though for cravings and overeating, which is outside of our control and that is we have less sunlight in winter. This can cause some people to suffer from SAD or seasonal affective disorder. It is said that up to 20% of people can suffer from seasonal depression or mood change so lets look at ways that we can help ourselves fell better naturally with diet and lifestyle choices.

probiotics, terranova, selfcare, winter, nutrition, BLUE MONDAY, SPIRULINAGET OUTDOORS

Making sure you get some natural light during the day is really important during the winter months. A lot of people leave their houses when it’s dark and return after work when it’s dark. If you are working in an office environment, stores, hospitals etc with artificial lights you might go all day in the winter with no natural light of any kind. For this reason it’s really important that you get outside during your breaks for a short walk. Wrap up warm and take a short walk at lunchtime when the sun (if we have it) is brightest.

probiotics, terranova, selfcare, winter, nutrition, BLUE MONDAY, SPIRULINA, meditation, mindfulness, kids meditationsMEDITATE

Taking as little as 5 minutes to work on your inner world each day can have an enormous difference on your health. Meditation has so many benefits including stress reduction, better mood, better sleep. It boost immunity, helps with craving and personally I find it gives an overall feeling of inner peace. Check out my guided meditations here or if you are a mum join my Minding Mum group for weekly live meditations and don’t forget that kids can join in too!!

PICK THE RIGHT CARBS

Less sun means a drop in your “feel-good” hormone serotonin, which can cause depression and food cravings. To help combat this you can boost your serotonin with healthy complex carbs like wholegrain breads, brown rice, veggies like sweet potato, corn and pumpkin, beans, lentils and peas. Your children will probably be craving carbs too so try and steer them away from the bad carbs like white breads, rice and sugar. These foods have little or no nutrients and they actually wipe your energy levels. They can also contribute to SAD and mood swings and can be a factor in brain fog and your ability to concentrate. Tryptophan also coverts to the neurotransmitter serotonin so increasing foods like eggs, nuts, turkey, banana, seeds and spirulina may improve depression symptoms too.

probiotics, terranova, selfcare, winter, nutrition, BLUE MONDAY, SPIRULINA

SPICE UP YOUR LIFE

You can thank the Far East for the sensory delight that spices bring. Spices not only introduce vibrance and colour into your diet but they also boost immunity and circulation during the winter months. Cook with onions, turmeric, cinnamon, chili peppers, cardamom, curry, cayenne pepper, ginger and garlic to add a little warmth to your meals and to help winter proof your body from the inside out.

probiotics, terranova, selfcare, winter, nutrition, BLUE MONDAY, organic turmeric powder, SPIRULINAEAT FOR IMMUNITY

The guys you need on your team here are vitamin C, Zinc and probiotics yes you heard me probiotics. Not all bacteria are bad in fact we have millions of bacteria in our gut that help us to stay healthy by stimulating the immune system and helping with the absorption of essential nutrients. To help these guys grow in numbers and keep your digestive system healthy feed them with foods like kimchi, live yogurt, kefir and kombucha or you can take a supplement too Terranova probiotics are great.

probiotics, terranova, selfcare, winter, nutrition

Another tip to help families boost their immune systems is to eat foods that are rich in antioxidants such as vitamin C and beta-carotene (vitamin A). So citrus fruits are fab as well as broccoli, sweet potato, spinach and cabbage, green leafy veg and frozen peas.

sweet-potato-1241696_1920I find frozen peas great for kids and they can be added to most meals. These foods are front line defense against colds and infections. Zinc is important too so again your green leafy veg, pumpkin and sesame seeds, lentils, tofu, almonds and wholegrains. Chicken, eggs, fish and dairy products also contain zinc. Zinc is responsible for 100’s of biochemical functions in the body and because of nutrient losses in the soil these days and in food processing deficiency or depletion can be common. Among its many important functions one in particular is that it is part of alcohol dehydrogenase, which helps the liver detoxify alcohols so post christmas this could be useful!

OMEGA 3 AND VITAMIN D

Recent research demonstrates that the consumption of omega 3 fatty acids and Vitamin D can play a role in reducing depression. Studies have found that people who consume fish frequently exhibit fewer depressive qualities than those who didn’t consume fish. Essential fatty acids EFA’s are a crucial part of a healthy diet, because our bodies cannot make them. When the word essential is used in a nutritional context it means that the body cannot synthesize (make) it itself and it must therefore be obtained from the diet.

If you eat oily fish twice a week it will provide a healthy dose of omega 3. However a massive 89% of Irish people are not consuming sufficient oily fish in their diet so there is often a need to take a good quality supplement such as *Eskimo Brain 3.6.9 which combines the unique stable fish oil, *Eskimo-3, high in DHA, with plant oils omega-6 and omega-9 along with Co-Q10 and vitamin D3.

eskimo_brain_caps vit dVitamin D is the sunshine vitamin so no prizes for guessing why we don’t have enough in Ireland. This sunshine vitamin is gaining a lot of attention recently (www.vitamindcouncil.org) and may be the most important “missing vitamin” for your brain and mood. It regulates the conversion of tryptophan into serotonin so as you can see nothing works in isolation in our bodies. It’s a proper team sport internally and for all our systems to function correctly they really need each other, which is why a large and varied diet is important. You can your vitamin D levels checked by your doctor but Irish people have been shown to be quite low especially during the winter months. Low levels have been connected with S.A.D and therefore supplementing can help ease symptoms and improve your mood.

B COMPLEX VITAMINS

B Complex vitamins help your body convert proteins from your diet into the neurotransmitters (serotonin, dopamine, etc.) needed for mood and energy.  B-complex vitamins also support heart health and improve your response to stress and help boost energy levels.  While most B vitamins have some benefits for mental health, in terms of depression, the most important B vitamins include vitamin B6, B9 (folic acid) and B12. Looking to supplement, check out Terranova B Complex.

probiotics, terranova, selfcare, winter, nutrition, BLUE MONDAY, organic turmeric powder, water, hydration, SPIRULINAHYDRATE

Did you know that it is just as easy to get dehydrated in the winter as it is in the summer? Staying hydrated is so important because we lose water all the time even through breathing. Just think of your breath in those frigid temperatures!! Some of the effects of dehydration are a slower metabolism, fatigue, muscle pain and dizziness. By the time you are actually thirsty your body is actually well on its way to being dehydrated. So here are my top tips:

  • Start each day with a glass of warm lemon water or  warm water to get your digestive system moving and rehydrate after a nights sleep
  • Always carry water in your bag, have it on your desk and in the car.
  • Set hydration reminders in your phone 3 times a day. This is just a gentle nudge!
  • During the winter months hug a mug of soothing and calming herbal teas, hot cocoa, warm apple cider and my winter warmer in the recipe section.
  • During exercise sweating releases potassium, sodium and calcium- which are known as electrolytes- these are not found in water so you need to replace these in winter months too; coconut water or ¼ of Himalayan salt in preworkout smoothies or juices is a good idea
  • Eat your water in soups, stews and hydrating fruits and veggies like cucumber, celery and pears

If you have any tips please comment below. I would love to hear from you,

Ali xxx

Any products with a star * beside them means that I am collaborating and working with them. I am the brand ambassador for Eskimo Omegas

When we talk about mindfulness people can get stressed thinking they have to allocate large amounts of time and energy to it. The trick is to simplify it and bring it naturally into your day. For me being more mindful is learning to pay attention more to what is happening in the moment. We can do this while driving, cleaning, and exercising or indeed during conversations with friends but one of the most important times to really try and become more mindful is at meal times.

We are always being told about what we should eat but what about HOW we should eat? How many of us eat on the run or at our desks or in front of the TV. This mindless form of eating is actually wreaking havoc on our health. We have lost our connection to food and food is our life source so it’s important that we understand the value of not just eating right but also eating mindfully.

A lot of people view food as the problem in life and are constantly on diets and restricting the very thing that nourishes us physically, socially, emotionally and spiritually. When we switch this up and see food as a solution it can help us to reconnect to ourselves our emotions and our habits around eating. Health is all about balance and the winter months are the perfect time to reconnect with food in a deeply nourishing way. Christmas time is also about food and connecting with those we love. It shouldn’t be about feeling bad or even guilty afterwards.

[bctt tweet=”How we eat is how we live and how we live is how we eat.” username=””]

How we eat is how we live and how we live is how we eat. In other words our relationship to food and eating represents our relationship to our lives. Think about how you eat, keep a food diary for a week and start to notice how you are treating yourself through food. If we eat artificial, processed and fast food than we become that. Do you eat for emotional reasons, which is basically eating instead of feeling, this is something most of us do on a day-to-day basis so don’t worry you are not alone. The trick is to tune in, slow down and pay attention.

[bctt tweet=”The benefits of mindful eating are plentiful but most importantly your digestion is improved.” username=””]

The benefits of mindful eating are plentiful but most importantly your digestion is improved. When you are stressed and busy you are in what’s called fight or flight mode or “stressed mode”. This is when the sympathetic nervous system is stimulated leading to all sorts of digestive problems starting with your digestive system being shut down and fewer digestive enzymes being released. There is also less hydrochloric acid in your stomach released which is not good as you need HCL to break down carbohydrates, fats and proteins into the vitamins and minerals that are needed for optimal health. If you are stressed, your hormones and mood will also be deranged and your immunity compromised.

MINDFUL EATING, MINDFULNESS, EATING WELL, HOW YOU EATSo here’s some of my TOP TIPS:

  • EAT SLOWER AND BREATHE– Most of us eat too fast so even slowing down a bit will help enormously. Take three deep breaths before each meal too as this will help encourage your body in a para-sympathetic mode AKA the one you want! When you slow down you are more likely to notice when you are full too.
  • CHEW, CHEW, CHEW– Most of us barely chew these day but chewing allows your food to be mixed with digestive enzymes in the mouth which helps to begin the digestive process. It will also help you to eat less too.
  • NO DISTRACTIONS – Turn off the TV, phone and step away from the computer. All of these distractions encourage mindless eating so instead of tuning into your devices tune into to the taste, smell and colour of your food, which helps to stimulate senses and connect your body and mind with your food.