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Probiotics are the superhero of the gut world! With the increased focus on their benefits Probiotics have become one of the biggest trends today

MyPro GutWhy? A probiotic deficiency may very well be a root cause of digestive, physical or even mental health illness. Probiotics aka “friendly bacteria” have become an easy and effective way for us to look after our digestion, boost our immunity and maintain and promote overall wellbeing hence probiotic supplementation can yield massive benefits to many individuals.

The vast range of products available on the market today can cause confusion if the consumer does not know what they are looking for. Not all probiotics are created equal and not all probiotics do the same thing.

Launching three new products Irish company Pharmed introduce the MyPro range delivering the next generation of probiotic interventions, one specifically for new babies, one for people with iron deficiency or for improved iron uptake such as women of childbearing age, pregnant women, children and adolescents, people with gluten intolerance and gastrointestinal diseases, vegetarians, athletes, elderly people and those using medications containing aspirin. The final product being launched resulting from years of clinical research is a high strength formulation of varied probiotic strains clinically proven to reach the gut alive and assist in promoting a healthy microbiome and digestive system for all the family.

Probiotic Myths:

The Billions Myth: Quality (strength) is much more important than quantity
The Cure all Myth: Different probiotics do different things
The Antibiotics Myth: Certain strains can reach the gut alive during the use of antibiotics
The Numbers Myth: Single strains are more specific
The Food Myth: Certain strains have specific health benefits not found in fermented foods
The Fridge Myth: The storage method does not indicate superior quality

• 1 in 3 women need more iron in their diet
• Other groups at risk of iron deficiency include Vegetarians, Athletes, elderly people, people with gluten intolerance, People with gastrointestinal diseases, Women of child bearing age, etc.
• 50% of pregnant women are estimated to be anaemia globally (World Health Organisation )
• A probiotic deficiency may be a root of some mental health illnesses
• Up to 80% of women taking global iron supplements experience adverse effects
• 95% of the iron in a traditional iron supplement is not absorbed

MyPro Iro-Sorb is specifically targeted at people who are Iron deficient. It offers a natural way to increase Iron absorption through dietary intake. Its patented strain of probiotic, LP299V is clinically proven to facilitate this mechanism of natural absorption.
Iro-Sorb also contains added Vitamin C which further enhances Iron absorption as well as containing a folic acid booster. It is suitable for teenagers, men & women to take before, during and after pregnancy and due to its low Iron content (15% RDA) significantly reduces the possibility of side effects.

MyPro Gut 2MyPro Iro-Sorb RRP €19.95 – Available in pharmacies nationwide and at www.mypro-biotics.com

“Probiotics are live micro-organisms which, when administered in adequate amounts, confer a health benefit on the host” World Health Organisation

1. MyPro Colicare – clinically documented to improve the early childhood symptoms of infant colic and to promote a healthy digestive system for your baby
2. MyPro Forte – a food supplement resulting from years of clinical research surrounding probiotics. The high strength formulation of its varied probiotic strains are clinically proven to reach the gut alive and assist in promoting a healthy microbiome and digestive system for all the family.

MyPro Colicare RRP €18.95, MyPro Forte RRP €16.95

Available in pharmacies nationwide and at www.mypro-biotics.com

The focus of this very special event is complete holistic self-care focusing on health, food and wellness from the inside out and the outside in

Kildare Village

I will help you to join the dots with your health and well-being through a series of interactive workshop segments, looking at mind, body and spirit, environment and relationships. Join me in Kildare Village on Sunday, 4th March.

You will be shown how to achieve feeling and looking better, by making small changes that will result in big differences to your overall lifestyle, health and daily wellbeing. There will be talks on meditation, mindfulness, gratitude, healthy eating tips, stress reduction techniques and much more.

I will be joined by food writer Domini Kemp – of Joe’s Coffee at Kildare Village – and you will be taken through their ethos on food, healthy eating and receive a juicing demonstration.

Tickets are priced at €50 and are fully redeemable via a Kildare Village gift card, which you will receive on arrival. All guests will receive a goodie bag a booklet of exclusive offers only available on the day.

The event will take place at the Guest Lounge in Kildare Village (opposite Starbucks) at 11am. A delicious healthy lunch comprising a selection of salads, juices and platters will be served and the event will end at 2:30pm – allowing you lots of time to shop Kildare Village following the event.

“Keeping your skincare routine simple is key”, says Virginie Claire of V.Claire Natural
Cosmetics.

Alison Canavan is constantly on the go, as are most women juggling it all while trying to
find time to take care of themselves. I have been looking after Alison’s skin care for the
past two years and simplicity is all there is time for! While putting The Full 360 Series
together, promoting, studying and travelling her skin had become tired and dull. Knowing
she will not have the time or patience for using numerous products I recommend two.
PHYT’S Concentré Reviderm for day and PHYT’S Serum Antirides at night.

Sallow skin can lose its lustre quite easily. PHYT’S Reviderm oxygenating line specialises in
bringing radiance to a dull, tired skin. Its content of Chlorophyll from Alfalfa, Avocado,
Kombu Algae and Acerola (high in Vitamin C), energises, revitalises and brightens the
complexion. Chlorophyll carries oxygen to the cells and encourages microcirculation,
where it provides powerful anti-oxidant effects.

CONCENTRE REVIDERM Skin

        PHYT’S Concentré Reviderm is available from the PHYT’S Online Store

 

Serum Antirides is a highly nutritional phyto-complex, rich in nourishing vegetable oils
(Wheatgerm, Castor Oil) and regenerating essential oils and herbal extracts (Rosemary,
Thyme, Cypress) shows its full strength on wrinkles and slack. It reduces the number,
surface area and length of wrinkles for smooth and visibly younger skin. It is important to
massage in well with fingertips to stimulate connective tissue and circulation.

SÉRUM ANTI-RIDES Skin

                   PHYT’S SÉRUM ANTIRIDES is available from the PHYT’S Online Store

The key to having good skin being consistent and committed to a good skincare routine.


The ethos behind V Claire is simple, La Vie Claire – The Clear Life. Virginie Claire’s dream of providing completely natural cosmetics began 10 years ago when she discovered PHYT’S organic skincare in France and brought it to her own salon in Harold’s Cross. Follow her journey on Facebook and Instagram.

Vitamin D, sometimes referred to as the “sunshine vitamin”, is a hormone-like, fat-soluble vitamin that your body produces when it is in direct contact with sunlight. Sunscreen however, important for protection from melanoma and rapid aging of the skin, blocks these rays. So while we do make it naturally, it is recommended to take supplements.

Vitamin D is vital to the intestinal absorption of many minerals and vitamins that we need to stay healthy and a lack of vitamin D can have dire consequences on our bones, immune system and heart health.

Approximately 10 percent of American adults are vitamin D deficient, however vitamin D deficiencies affect all ages at all stages of life. A vitamin D deficiency is characterized by the following symptoms;

  • Weak muscles
  • Bone pain
  • The inability to think clearly
  • Fatigue
  • A frequency of bone injuries such as breaks and fractures
  • Excess sweating
  • Soft bones

Every single cell in your body relies on vitamin D in order to function normally.

1. Vitamin D Fights Seasonal Depression

Seasonal Affective disorder (SAD or also known as winter blues) is when your mood and temperament is affected by the weather or the lack of sunlight during the winter months in colder countries (1). Colder and darker weather affects your mood as the production of serotonin (a neurotransmitter produced in the brain that maintains mood balance) is linked to the amount of sunlight you get. Symptoms of SAD include;

  • Weight gain
  • Feeling depressed
  • Feeling lethargic
  • Anxiety
  • Becoming quickly irritated
  • Having difficulty concentrating
  • A decreased libido
  • An increased intake of food

A randomized medical trial has found a relationship between a lack of vitamin D and SAD (2). Brain tissues contain vitamin D receptors and when these receptors are activated they stimulate and increase the growth of nerves within your brain. This process is important to mental health and brain function .

2. Vitamin D Can Ensure A Healthy Pregnancy

An expectant mother with a vitamin D deficiency in her first trimester is at risk of having a baby with extremely low birth weight. A study funded by the University of Pittsburgh found that low levels of vitamin D in the early stages of pregnancy put a baby at risk of stunted growth while in utero (3).

Babies that are born smaller are ultimately born with a higher risk of developing heart disease, diabetes and hypertension later on in life as well as a high risk of mortality within the first month after birth.

Vitamin D is so important for pregnancies because of the vitamin D receptors present in gestational tissues (4). Vitamin D2 and 3 are the most important compounds for human development (5).

10 micrograms per day is recommended for pregnant and breastfeeding mothers (6).

3. Vitamin D Supports Healthy Lung Function

Obstructive pulmonary disease (including emphysema and bronchitis, various diseases that have been grouped as they are all characterized by obstruction in the lungs resulting in poor airflow) and asthma are two chronic lung diseases that are worsened by a lack of vitamin D (7).

These diseases are chronic which means that they are permanent.

Studies show a link between a strengthened reaction by the immune system against infection of the airways caused by manufacturing of antimicrobial peptides and vitamin D, especially when combined with the use of an air purifier.

FREE DOWNLOAD: 8 Easy Juicing Recipes for Health & Weight Loss (Click to download)

A flare up of any of these lung diseases are characterised by uncontrollable coughing, chest tightness, excess mucus buildup in the lungs and difficulty breathing. These flare ups could result in hospitalization, or in extreme cases, even death. Studies show the patients suffering from these conditions could decrease their instances of flare ups by nearly 40 percent by taking vitamin D supplements (8).

Vitamin D deficiencies have a physical effect on the shape of the lungs. A study found that vitamin D deficiencies can change the volume of the lungs and the lung development (9).

4. Vitamin D Aids Calcium Absorption

The most important nutrient needed for the correct absorption of calcium in the body is Vitamin D. Without vitamin D our bodies would struggle to absorb calcium at all. Calcium and vitamin D work hand in hand to stave off or reduce the effects of osteoporosis (10).

Calcium is also important for proper heart, muscle and nerve function as well as blood clotting.

As we age our bodies ability to create vitamin D from sunlight exposure and to properly absorb calcium begin to decrease. When our body does not have enough vitamin D it cannot produce a hormone called calcitriol which regulates calcium levels in the body. The body then takes calcium stored within the skeleton. This weakens the existing bones and prevents new bone formation (11).

A serious vitamin D deficiency is likely to result in the development of rickets in young children and can also be responsible for osteomalacia (when bones soften due to a lack of calcium or vitamin D) in adults. (12)

5. Vitamin D Supports The Brain And Nervous System

Vitamin D plays an important role in regulating the health of the brain and nervous system both during its development and throughout the rest of our lives.

Studies carried out on rodents observing the effect of vitamin D on the brain found that pregnant mice that were vitamin D deficient gave birth to babies with thinner and longer brains which had larger than usual ventricles. This unusual brain shape is caused by excess brain cells not dying off when they should. This process of getting rid of unnecessary brain cells is needed for important cell connections to develop within the brain (13).

Mice born to vitamin D deficient mothers also exhibited behaviours similar to behaviours seen in people with schizophrenia and autism.

Hypovitaminosis D is the decline of vitamin D in the system due to old age. Elderly with a lack of vitamin D in their systems are at a higher risk of developing dementia or having a stroke. As of now, five studies have reported a link between hypovitaminosis D and dementia.

6. Vitamin D Promotes Weight Loss

Vitamin D is a fat-soluble vitamin so it is stored within the fat cells in our bodies.

Vitamin D receptors tell the body whether it should store or burn the fat we consume. When you provide these receptors with more vitamin D it promotes the burning of fats over storing it (a). If receptors in your brain do not get enough vitamin D you tend to feel hungrier which can lead to excess snacking.

Research shows that most people battling obesity have much lower vitamin D levels in their blood (14). When a study put 38 overweight adults on a specialised 11 week eating plan it was found that participants who started the diet with higher levels of vitamin D in their blood were more successful in losing weight than participants with low starting levels of vitamin D.

The vitamin D levels in participants were also a precursor to the successful loss of belly or abdominal fat (abdominal fat most notable visceral abdominal fat is particularly harmful as it surrounds your organs and usually leads to health complications like type 2 diabetes, certain cancers and insulin resistance).

Being unable to lose weight could be a sign of a vitamin d deficiency.

7. Vitamin D Fights Disease

Vitamin D is actually a prohormone which means that the body is able to convert it into a hormone. When the body is depleted of vitamin D you are at risk of developing heart disease, muscle weakness and some cancers.

Colorectal (cancer of the colon), breast and prostate cancer and the mortality caused by them have been linked to low levels of vitamin D in the blood. Studies have found that an uptake of vitamin D can help protect the body from these cancers (15).

Vitamin D receptors are also found in the nuclei (the nucleus) of the body’s immune cells. Further evidence links a vitamin D deficiency to diseases like systemic lupus erythematosus (a disease where your immune system begins to attacks itself causing a rash on the face, severe fatigue and joint pain) and rheumatoid arthritis (16).

A study that hopes to explore the extent to which vitamin D is useful in protecting the body from cancer, diabetes, depression and hypertension is currently underway. The study will span five years and include 20 thousand participants (17).

8. Vitamin D For Healthy Infants And Toddlers

The development of rickets is the potential danger for babies and toddlers that are vitamin D deficient (18). Babies that are at highest risk of developing rickets are babies who have a darker skin tone, those born premature, who are being or have been breast fed and babies whose mothers have low levels of vitamin D.

Vitamin D is essential for normal body development and growth. When a baby is deficient it does not have the correct biological material to build healthy teeth and bones and will most likely have retarded bone growth. A few signs that your baby or young child has rickets are;

  • Weakened muscles
  • Projection of the breast bone
  • Pain and discomfort in the legs, pelvis and or spine
  • Thickened ankles and wrists
  • Abnormal leg shaped such as knocked knees or bowed legs
  • Slow growth (19)

If rickets is not addressed and treated it could lead to permanent skeletal damage, dental defects, seizures and a curved spine. Sunlight is not an option for increasing levels as prolonged direct contact with the sun holds too many risks for infants.

Babies who are breastfed are at a higher risk of vitamin D deficiency as vitamin D is added to infant formula. The recommended dose is 8 to 10 micrograms of vitamin D daily for breastfed infants under the age of one (20).

9. Vitamin D Can Ease Various Skin Issues

Vitamin D receptors in the cells are directly linked to cell differentiation (when a cell becomes specialized to performing a certain function) and cell proliferation (a process which increases cell numbers). These receptors are also linked to healthy immune function, this is important because a weak immune system cannot fight cell damaging free radicals, and free radicals can cause major damage to skin cells (21).

Nearly 40000 of your cells die within a minute. The system of cell renewal is heavily dependant on vitamin D. This process occurs in cell called keratinocytes and they make up over 90 percents of all cells in the epidermis (the skin). When they receive the right amount of vitamin d these cells are able to differentiate and multiply. Because of this these cells provide a constant flow of younger cells to replenish the epidermis and create a layer of moisture trapping tissue.

The actual rate at which cell multiply and differentiate is prompt by vitamin D. When your body does not get enough, this process slows down and skin can become thin and damaged.

Eczema, excess sweating, wrinkles and acne are all signs of vitamin D deficient cells. Vitamin D also acts as an antiinflammatory within the skin and that can prevent or lessen the severity of acne (22).

Contact with sunlight is one way to get vitamin D but it can also be damaging to skin cells so it is advisable to limit your direct contact with sunlight to less than 30 minutes a day and to use sunscreen. Foods high in vitamin D and supplements are less harsh on the skin.

10. Vitamin D Prevents Erectile Dysfunction

Erectile dysfunction or impotence is when a man is unable to achieve or maintain an erection for the purpose of intercourse. It can be a physiological problem or a physical one. ED has been found to have negative impacts on the self esteem of men suffering and their relationships as well as making it difficult for couples to conceive (23).

ED is a potential risk factor or precursor in developing high blood pressure, heart disease and diabetes.

A study in America carried out on over 3000 men over the age of 20, all suffering from a vitamin D deficiency, found that 16 percent of them had ED (24). The same study stated that men lacking in vitamin D have a 32 percent higher risk of developing ED.

Men who have been diagnosed with ED are likely to also develop endothelial dysfunction (when the capacity of the inner blood vessel linings to control vascular relaxation and regulate immune function and blood clotting becomes compromised). Low vitamin D levels inhibit nitric oxide synthesis. Nitric oxide secretion is key to smooth muscle relaxation in the corpora cavernosa (the bulk of the erectile tissue) (25).

11. Vitamin D Improves Symptoms Of Tuberculosis

Tuberculosis (TB) is a disease of the respiratory system that can also have an impact on the brain, spine and kidneys. Although symptoms do not always occur they include;

  • Phlegm build up in the lungs
  • Sudden weight loss
  • A cough that has persisted for more than three weeks
  • Loss of appetite
  • Night sweats
  • A fever and or chills
  • Coughing up mucus and or blood
  • Persistent fatigue

TB can be active or dormant. Approximately 1 in 3 people worldwide have dormant TB while 1 in 10 will develop active TB. Drug or alcohol abuse, and having cancer, diabetes or HIV or AIDS can result in dormant TB becoming active as they weaken the immune system (26).

Vitamin D increases the increases the amount of proteins in your immune system that kill foreign and potentially harmful bacteria. Studies show that TB patients who have been given vitamin D doses had faster rates of recovery and experienced fewer TB symptoms.

A study in Pakistan determined that low vitamin D levels were partly responsible for the progression from dormant to active TB. Low vitamin D levels can be looked at as a sign of possible latent TB or a sign of the patient having been diagnosed with TB once before (27).

To treat TB with vitamin D it is recommended to take no more than 10,000 IU (international units) a day.

12. Vitamin D Influences Gene Expression

Vitamin D is involved in the process of gene expression, which is where certain functions of cells are turned off or turned on.

Gene expression is a process in which genes synthesize products (usually proteins that go on to become hormones, enzymes and receptors that carry out important functions) according to genetic instructions provided by our DNA.

An analysis carried out on 8 vitamin D deficient adults found positive changes to the actions of 291 different genes. These genes were directly involved in 160 pathways that are linked to infectious and autoimmune diseases, cancer, the way cells respond to stress, DNA regulation and heart function (28).

Vitamin D downregulates and upregulates proteins manufactured by gene regulation (29).

13. Vitamin D Can Ease Multiple Sclerosis

Multiple sclerosis is an autoimmune disease where your immune system targets and damages the myelin sheath that protects your nerve fibers in your spinal cord and brain (the central nervous system) that causes a problem with the communication between the brain and body. MS could eventually cause permanent damage (30).

The symptoms of MS vary. The more damage done to the nerves, the more severe the signs are (loss of vision, feeling permanently fatigued, heavily impaired coordination and pain). At its severest, people with MS may lose the ability to walk.

MS has found to be more common in areas that are further away from the equator and thus get less sun year round (31). Research shows that babies born with lower levels of vitamin D in their blood are more likely to develop MS later on in life.

Patients suffering from MS report less attacks during Summer months which correlates with more exposure to direct sunlight which results in the body creating more vitamin D (32).Studies hoping to determine the effects of vitamin D on myelin repair and its role in neuroprotection are currently underway (33).

14. Vitamin D Improves Your Eyesight

People with low vitamin D levels are at risk of developing wet macular degeneration. Wet macular degeneration is a chronic disease of the eye and causes a person to develop a blind spot in their field of sight or blurred vision. It is caused by unusual growth of blood vessels within the eyes that secrete excess fluid or blood.

Vitamin D prevents angiogenesis, the process by which blood vessels form. It is also an anti inflammatory which also helps to prevent wet macular degeneration as the disease is worsened by inflammation in the eye (34).

15. Vitamin D Improves Metabolic Syndrome

Elevated blood pressure, excess amounts of body fat in the stomach area, atypical cholesterol levels and high sugar levels are all a part of metabolic syndrome. The dangers of metabolic syndrome are high risk of stroke and heart attacks.

Metabolic syndrome affects up to 25 percent of the adult population worldwide. It is caused by a vitamin D deficiency coupled with a diet high in saturated fats and carbohydrates (35).

Vitamin D spurs on manufacturing of defensins, molecules which maintain and restore the health of gut flora (microorganisms in the digestive tract). Healthy bacteria in your gut reduces the fat in the liver and regulates blood sugar.

Vitamin D also boosts the diversity of bacteria in your gut which reduces risk from harmful pathogens (36).

15 Best Vitamin D Foods

1. Egg Yolks

Egg yolks have a bad reputation for being high in cholesterol, and they are, but with High Density Lipoprotein cholesterol which is also known as the “good” cholesterol. HDL cholesterol is considered good because of it’s relationship with LDL cholesterol (low-density protein which is considered the “bad” cholesterol).

HDL searches for and finds LDL within the blood stream. It then takes the LDL to the liver where it is reprocessed. HDL is also constantly working to keep the endothelium (the inside of blood vessels) in good shape. When these inner walls become damaged a process called atherosclerosis begins and the artery walls start to thicken. This can have life threatening results such as strokes and heart attacks.

Eggs yolks are mucher higher in vitamins than egg whites.

Egg yolks contain the carotenoids zeaxanthin and lutein which together significantly lower the risk of macular degeneration (an age related incurable eye disease) and cataracts. These eye diseases are the result of damage caused by free radicals. The carotenoids are antioxidants which prevent and reverse the damage the free radicals cause.

Choline is an important macronutrient found in egg yolks that most people do not get enough of. Choline is important because it builds and strengthens cell membranes. Choline is also involved in several bodily functions such as brain, liver and muscle function.

Choline aids the development of DNA methylation and an American study found that women with diets that contained high levels of choline had a nearly 25 percent less chance of developing breast cancer.

2. Salmon

Salmon is an incredible source of protein. Protein is important as it aids the process of muscle healing caused by aging and physical activity.

Salmon is also an excellent source of omega-3 fatty acids. Omega-3 is a healthy fat (natural polyunsaturated fat) that our body cannot make by itself. Omega-3 is a popular supplement (fish oil) and offers a range of health benefits including;

  • Regulating menstruation and thus improving fertility in women
  • Reducing or healing skin ailments such as acne, psoriasis and eczema
  • Combatting dry eye syndrome
  • Soothing anxiety symptoms
  • Strengthening brain growth and development
  • Keeping your heart rate normal
  • Regulating blood clotting
  • Reducing fatty liver
  • Lowers cholesterol
  • Reversing insulin resistance
  • Countering inflammation
  • Fighting autoimmune diseases

3. Cheese

The calcium content of cheese is very high. Calcium is needed to keep bone and teeth health from deteriorating. Another benefit for teeth is that cheese has a very low lactose content. In high amounts lactose can cause damage to the teeth.

Cheese is high in vitamin B. Vitamin B is an important one for pregnant or lactating women, children and the elderly as it is a vital component in first the formation and then the strengthening of cartilage and bones.

If weight gain is recommended for health, cheese is a good food to include in your diet.

4. Shrimp

Astaxanthin is a carotenoid found in shrimp. Astaxanthin is an effective antioxidant that reduces damage done to the skin by exposure to direct sunlight and UVA. UVA is responsible for the development of sunspots, premature aging and wrinkles in the skin.

A zinc deficiency within the body has been found responsible for accelerated hair loss. Zinc (found in shrimp) creates and maintain new cells, including the very cells responsible for the health of skin and hair. Other symptoms of a zinc deficiency include;

  • Sudden weight loss
  • Development of white spots in the fingernails
  • Onset of depression
  • Dulling of taste and smell senses
  • Diarrhea
  • Unusual bone growth

Shrimp contains omega-3 fatty acids which has exhibited soothing effects of cramping and pain associated with menstruation.

5. Oysters

One serving of oysters contain almost 90 percent of the recommended daily requirement of iron. Iron is vital to the process of generation of red blood cells. The increase of oxygenated blood in the body provides the bodies organs with fuel to keep the functioning at optimal levels.

Getting enough iron is essential to combating anemia, a condition that can result in chronic fatigue, stomach problems, weakening of muscles and cognitive malfunction.

Oysters contain zinc which is a key component in wound healing and accelerated recovery from injury.

Oysters also contain vitamin E which increases the flexibility and strength of the membranes of various cells.

6. Soy Milk

The isoflavones in soy beans have been shown by studies to be beneficial to menopausal women in that it can balance the amount of oestrogen being lost through the process of menopause. The isoflavones are a kind of phytoestrogens, these are plant based (fruits and vegetables) and mimic oestrogen effects within the body.

Soymilk helps to defend the liver from stress caused by oxidation because of its hepatoprotective properties.

Soymilk has added calcium and unlike a diet high in animal protein, a diet high in soymilk protein reduces the likelihood of losing calcium via urinary excretion. These factors make soymilk a good tool for fighting brittle bones and bone break down.

7. Pork

Pork contains vitamin B1 or thiamine. Thiamine has a few important functions within the body including allowing electrolytes to flow into and out of muscle and nerve cells, metabolising carbohydrates and aiding bodily enzymatic processes.

The body does not produce thiamine and can only retain it for about 18 days, thus it is important to keep up a healthy intake. A few symptoms of a thiamine deficiency (knows as beriberi) include;

  • Developing depression
  • Nausea
  • Pains in the abdomen
  • Headaches
  • Irritability

Pork tenderloin is also leaner than chicken making it a healthier source of protein.

8. Tuna

Tuna has a very high omega-3 fatty acid content. Omega-6 (the unhealthy fatty acid) and cholesterol tends to build up in the blood vessels and arteries, increasing the risks of developing heart disease. Omega-3 strips away the Omega-6 fatty acids.

A single can of tuna yields up to 80 percent of the recommended daily dose of protein. Having protein in your body is pivotal to muscle development and growth. Protein is also responsible for quickening the rate at which wounds on the body heals after an injury.

The anti-inflammatory properties of tuna helps to lower hypertension and keep your blood pressure regular.

Tuna is full of a range of B vitamins. B vitamins are linked to improving your overall organ function and boosting your metabolism.B vitamins are also known to increase the amount of energy your body produces daily.

Tuna is very high in iron. Iron increases the amount of red blood cells in your circulation system and the actual volume of blood.

The sodium and potassium levels in tuna helps when it comes to managing the balance of fluid in your body. When there is a fluid imbalance in your body stress is put onto the kidneys and they are not able to function properly.

Cooked tuna produces peptides which are important for protecting cell membranes including those in the brain.

9. Beef Liver

Beef liver is very high in many different minerals and vitamins. One of these vitamins is vitamin B12. B12 is crucial to DNA synthesis, the formation of red blood cells and healthy neurological functions.

A vitamin B12 deficiency has been linked to multiple neurological disorders like dementia in older patients. Other B12 deficiency induced disorders include neuropathy (a disease that affects the nervous system), myelopathy (a disease that affects the spinal cord), disturbances to usual behaviour and overall weakening cognitive activity.

To get the most minerals and vitamins out of beef liver, be sure to buy hormone free.

10. Sardines

Macular degeneration is a disease that affects the eyes. It is mostly prominent in the elderly. The more it progresses the higher the chance of permanent damage to the retina.

The fish oil in fatty fish increases the bodys immune cell count which builds up a stronger immune system.

Sardines are high in the mineral selenium. Selenium goes directly into the nucleus of DNA cells and repairs any damage present. If this damage is not fixed the cell could become cancerous. Selenium has shown signs of cancer prevention, most notably liver, prostate and lung cancer.

Studies have pointed to selenium having a direct affect on the activity of the thyroid and the continued production of thyroid hormones. Your thyroid affects your weight, temperature, sleep patterns, appetite and energy levels.

Selenium is present in sperm mitochondria and very high or very low levels can have a negative impact on sperm count.

Low levels of selenium are prevalent in those suffering from chronic asthma.

11. Fortified Cereals

Cereals are complex carbohydrates that are enriched with vitamins and minerals. Fortified cereals range from oats to rye to rice.

Cereals provide a uniquely high level of energy. As cereals are so high inexpensive and calorie rich, they make up nearly 30 percent of calorie intake in North America and this percentage only increases in poorer countries.

Cereals contain both soluble and insoluble fiber. High fiber has many health benefits, such as keeping blood sugars at healthy levels and preventing disorders of the colon and constipation. When you eat, glucose is secreted into the body. Fiber slows this process down. Cereals improve the process of peristalsis (when the muscles in the intestines contract in such a way as to assist the movement of food within the digestive tract) and also increases the bulk of stools which keeps your system clean.

It is best to avoid cereals if suffering from celiac disease.

12. Fish Roe

Fish roe are fish eggs also known as caviar. Fish roe is another high omega-3 fatty acid food. Omega-3 reduces inflammation that is associated with many autoimmune diseases.

Fish roe also contain vitamin B12, magnesium, calcium and iron. Including foods high in magnesium can;

  • Reduce anxiety and nervousness
  • Prevent migraines
  • Relieve muscles spasms and aches
  • Increase your energy
  • Aid digestion
  • Regulate sodium levels

13. Mushrooms

The potassium in mushrooms works as a vasodilator (something that widens the blood vessels which allows more blood to pass through) and relaxes tension within blood vessels. This results in lowered blood pressure.

Potassium is also responsible for better cognitive function because when blood vessels are relaxed and more oxygenated blood is flowing to the brain, higher levels of neural activity are stimulated.

Mushrooms contain copper which is a trace mineral. Copper increases the rate at which our bodies absorb iron which in key in avoiding developing anemia. Copper also regulates your heartbeat and ensures that the body grows at a normal rate.

Copper can reduce the signs of aging because it stimulates the production of collagen.

Mushrooms are a form of natural antibiotic that is very effective in protecting people with diabetes from developing infections in their arms and legs. They also support proper function of the pancreas, certain endocrine glands and the liver. They promote insulin formation and regulation.

14. Orange Juice

Just one serving of orange juice has over 200 percent of the recommended daily intake of vitamin C, or ascorbic acid. Vitamin C is a powerful antioxidant that protects the immune system against free radicals making it stronger and less susceptible to infection. Another important function of this antioxidant is keeping DNA of cells that are healthy from mutating and becoming cancerous. Vitamin C and ts antioxidant properties are the first line of defense against colds, flus and more serious diseases.

Orange juice has a very high folate content. Folate is most notably responsible for the growth of young cells and creating DNA. Folate is also important for creating more red blood cells and for promoting blood flow to your extremities.

The antioxidant hesperidin, which is found in orange juice, impacts the function and activity of the smaller blood vessels. Hesperidin can lower high blood pressure and significantly decrease your chances of developing heart disease.

Orange juice contains fiber which regulates bowel movements and can lower cholesterol levels.

The citrates and citric acid in orange juice can prevent the development of kidney stones. Kidney stones are solid mineral deposits that develop in your kidneys. They can cause debilitating abdominal and or side and back pain as well as urine in the blood.

15. Infant Formula

Infant formula is becoming the world’s most popular fortified food. While breast feeding is preferable some mothers are unable to (low milk supply, baby not latching etc) and are thus unable to pass on antibodies and nutrition to their babies. Infant formula is enriched with the minerals and vitamins babies need to grow and thrive.

Certain types of infant formula even have an added probiotic called bifidobacterium lactis which reduces the effects of colic (a condition where seemingly healthy babies cry for three or more hours per day), decreases the chance of developing food allergies and reduces diarrhea. Infant formula can also reduce allergies in babies.

This article was first published on Jen Reviews, check out her site if you liked this article.

Living a healthier lifestyle is the greatest gift you can give to yourself this New Year

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Small lifestyle changes can make a big difference to our overall health and wellbeing. It’s usually only when we become ill we realise how important our health is.
With the new year comes a new frame of mind. January is the perfect month to make positive lifestyle changes towards a happier, healthier you.

While we all have good intentions, but it can be hard to make lasting changes with many people struggling a few weeks in to their new year’s resolutions.

According to new research conducted by LloydsPharmacy, more than half of Irish people plan on making a New Year’s resolutions, despite nearly a third breaking last year’s resolution within a month.

What I have learned as a heath coach is that small sustainable changes over time have the greatest effect. It’s about developing a relationship with yourself and working on it. Your relationship with yourself is not only the most important one you have but also it is the only relationship you are guaranteed to have from birth till death. All other relationships with parents, partners, children and friends will come and go so does it not make sense to work on yourself first?

As most of us struggle with self-motivation, LloydsPharmacy have developed an 8-week Change Your Health Direction programme. You will get a health check up with a health coach and discuss your goals. A personalised plan will be set out for you. Over the 8 weeks, you will be supported and each week you will check in with your health coach where they will track your progress and review your programme.

At the end of the eight weeks you will receive a full report on your progress and you will have a very clear picture of your true health and wellbeing giving you the knowledge to build and sustain a healthy lifestyle.

fHere are my top seven tips for making positive lasting changes in 2018:

 

  1. Take time for you – Taking time to go within and have quiet time each day is an essential ingredient for good health. If you feel you don’t have the time then you are the person who needs it the most. When you give to yourself you get your life back. You are less stressed, more creative; you sleep better, make better decisions and are better able to listen to your intuition. There are many ways to do this including mindfulness, meditation, gratitude, and journaling, taking a walk in nature or by simply having a quiet cup of tea alone. Carving out this time even for 10 minutes a day is a game changer for a happy home.

 

  1. Watch your thoughts – negative thinking can be a default mode for many of us unless we become aware of our thoughts and consciously try and change them. Starting your day with a positive intention and affirmation can help. I use my Stop- Catch – Change method to help which entails:
  2. Stopping the thought;
  3. Catching it;
  4. Changing it to a more positive one.

Over time you can and will break the habit of negative thinking after all what you think you become. Negative thinking is a bad habit however one that we are actually predisposed to as human beings. Rick Hanson coined the phrase- “Our brains are like Velcro for negative experiences and Teflon for positive ones” meaning that we lean towards the negative and have to work hard at making good experiences stick which brings me to number 3.

 

  1. Get a coach – as part of the LloydsPharmacy 8-week Change Your Health Direction programme you will get a free health coach who will work with you over the eight weeks to create a personalised plan to help you achieve your health and wellness goals for 2018. Your coach will track your progress each week to help you make a lasting change for 2018.

 

  1. Gratitude – Keeping a gratitude journal is a practice I have done daily for over 6 years now. Every morning I wake up I write down 3 things I am grateful for and why. This is brain training and it helps me to focus on what I have instead of obsessing about what I don’t have. Most of place out happiness in the future thinking that when we become… or when we have… then we will be happy. The truth is that if you are not happy with what you have right now you will never be happy with what you want.

 

  1. Eat real food – My ethos around food is simple- Keep it real! Try not to focus on how much you eat but rather on what you eat. If you eat less from a box and more from the earth, cook more and include lots of colour you are on the right road. Remember to keep hydrated also even in the winter!

 

  1. 6. Sleep – sleep is when the magic happens. It when our bodies get a chance to renew and repair. Good quality sleep is so important so keep your phone out of the bedroom. Reduce caffeine after lunch and dump your day. By this I mean let go of what happened during the day because the energy you go to sleep in is the energy you wake up in. Try some meditation, deep breathing and gratitude. Scan through your day and choose the one thing you are most grateful for that happened that day.

 

  1. Have fun- Last but not least: exercise your fun muscle. Connect with friends, dance, sing and travel. Enjoy the journey and not the destination.

Change Your Health Direction 001For more information on how to transform your health visit www.lloydspharmacy.ie/change-your-health-direction Get supported and get started at a Lloyds pharmacy near you.

You can’t open a newspaper or turn on a TV these days without hearing about the latest greatest wellness trend

However if I’m honest, when it comes to health it frustrates me that we focus so much of our time and attention on what we put into our body with minimal awareness or understanding about what we are putting on our body!

I have seen people turn into freaks about food. They ask a million questions in restaurants and cafes and read every tiny detail of every food label in the supermarket. Then they return home and spray toxic deodorants, shower and lather themselves in perfumed products.

The fact is if we really want to empower people to live healthier lives then their environment must be taken into consideration. According to US research one in eight of the 82,000 ingredients used in our personal care products are industrial chemicals. (source EWG.org) So what are you really putting on your skin? Could your hormonal issues actually be down to your choice of cleanser, deodorant or even cleaning product? Could your skin rashes or allergies possibly be caused by the ridiculous amount of toxins we ingest topically and in the air each day?

I’m not going to lie it’s a minefield trying to sift through what’s actually safe and what’s not. My product philosophy is similar to my food philosophy – Keep it simple & keep it real. However, some experts are now saying that what we put on our skin can actually be more harmful than what we put into our mouth.

In simple terms our skin is our largest organ and recent studies show that

  • the skin absorbs more than 60% of the toxic chemicals in our cosmetics.
  • The average woman uses about 15-20 products each day totaling about five pounds of unnecessary and unwanted chemicals each year.

It’s simply impossible to eliminate all toxins from our lives because today we live in a toxic world plain and simple, however what we can strive for is balance.

We can’t control the air pollution in our cities and towns but what we can control is what comes into our homes and what we use for our own personal care. Our bodies are incredible machines that are capable of detoxifying very efficiently but it comes down to toxic load. These days our bodies are consistently exposed to toxins in many forms whether it is environmental toxins, pesticides, food additives, heavy metals, household products and wireless technology. We are already fighting against so much so really what I’m asking you to do here is really think about the how hard you want your body to work unnecessarily.

 

So what’s in our products?

There is everything from skin irritants in our body wash to hormone disruptors in our moisturizer.  Ingredients like Sodium Lauryl Sulfate/Sulphate (SLS), which is a foaming agent found in industrial cleaners, engine degreasers, car wash products and in our make-up and skincare.

Formaldehyde, considered to be a human carcinogen, is found in carpet cleaners, paint, dishwashing liquid…and body soap and baby shampoo!! Octinoxate is an endocrine disruptor that mimics estrogen and can disrupt thyroid function.

Parabens, used in a wide variety of personal care products and foods are in fact endocrine-disrupting chemicals which can be absorbed through skin, blood and the digestive system.

Phthalates pronounced THAL-ates are more chemicals, which are linked to endocrine disruption, developmental and reproductive toxicity, and even cancer. They have been banned from cosmetics in the European Union, but you need to watch out for them in U.S. products.

The list goes on and on and at risk of it becoming overwhelming I have a simple guide and some top tips about what you can do to get started:

I have personally pared down my cosmetics cabinet and cleaning supplies to more natural alternatives over time and I encourage people to do this in stages or it can feel too overwhelming.

Since taking a Full 360 approach to my personal wellness my health has improved enormously. I live medication free from illnesses like depression, anxiety and asthma and my quality of life is far better too.

  • As your products run out replace them with more natural and chemical free alternatives. There are so many fantastic and affordable brands out there now that there really is no need to use the toxic ones.
  • Start with switching your deodorants to natural ones. Anti-perspirant’s have come under the spotlight because there are concerns about the negative effects of aluminium. Aluminum essentially plugs your sweat ducts and stops sweat flowing, which I used to think was amazing but is it coming at a cost? The less favourable ingredients in deodorants may be absorbed and cause estrogen like hormonal effects and could contribute to breast cancer.
  • Next move to your largest surface area, which is the skin on your body, and look at switching up your shower gel and body cream or oil. Look out for plant-based products, as they are more effective and nourishing. At home I add some essential oils to some coconut oil for a quick and inexpensive moisturiser. I use Dr. Hauschka, Phyts, Anu, Human and Kind.
  • Next try and switch all your cleaning products as they run out. I love Ecover and bio and Lily’s

I hope this helps and I promise you showing some love to your awareness of your environment will pay off. Lets face it if we are going to work on our internal happiness then surely it would be a crime not to keep your face and body happy too.

Now I know what you’re thinking “Alex are you hopping onto the hipster band wagon? will you grow a trendy beard? tie your hair up into a man bun? or ride a vintage bicycle made entirely out of recycled drain pipes?”

 

Well thankfully the answer to all those questions is no. However I will continue to treat myself to the increasingly popular nutrient packed, and crunchy nutty flavoured delight that is avocado toast.

Avocados are bursting with heart healthy fatty acids plus 20 different vitamins and minerals. They contain more potassium than bananas and are free from sodium and cholesterol. It isn’t surprising that people are beginning to consider the avocado a super food as they are loaded with antioxidants plus vitamins K, C, B5, B6 and E.

Today I am going to share with you two of my favourite quick and snappy avocado toast recipes that are so delicious they’ll make you want to ditch the plain old bread and butter.

 

  1. Honey Drizzled Apple and Cashew Avocado Toast.

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The bread that you use is one of the most important elements to both of these recipes so be sure to grab your favourite fresh baked loaf. My preferred bread has to be a crisp country loaf but you can use anything from sourdough to Rye just as long as it toasts well.

 

What you’ll need:

  • Bread
  • Avocado
  • Apple
  • Cashew Nuts
  • Honey
  • Fresh Basil

 

The subtle peppery flavour of fresh basil sets this recipe apart. The combination of sweet honey and apple on top of the nuttiness of the cashews and avocado creates a divinely unique summery sensation.

Method:

  • Slice the avocado in half and remove the seed before placing it (without it’s skin) into a bowl.
  • Mash the avocado until it is spreadable.
  • Pop your bread in the toaster or under the grill until it is golden brown.
  • Spread the avocado onto the toast.
  • Next add some chopped apple and cashew nuts.
  • Lightly drizzle your honey over the toast.
  • Garnish with some fresh basil leaves.

 

  1. Spicy Peanut Rayu and Lime Avocado Toast.

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Peanut Rayu has become one of my all time favourite toast toppers. It is a delicious blend of sunflower oil, peanuts, sesame seeds, tamari, honey, salt, chilli flakes and crispy garlic. Luckily “White Mausu – Peanut Rayu” produced by the amazingly talented chef Katie Sanderson is always at hand in The Green Door Pantry. However I have good news for those of you without access to that jar of heaven. Subbing in your favourite hot sauce works as a great alternative when paired with the fresh kick of lime.

 

What you’ll need:

  • Bread
  • Avocado
  • Peanut Rayu (or hot sauce)
  • Lime

 

Method: 

  • Slice the avocado in half and remove the seed before placing it (without it’s skin) into a bowl.
  • Mash the avocado until it is spreadable.
  • Pop your bread in the toaster or under the grill until it is golden brown.
  • Spread the avocado onto the toast.
  • Next spread some peanut rayu/hot sauce on top.
  • Finally finish by squeezing a little lime juice over the top.

 

All the ingredients mentioned above can be found at The Green Door Market. Like us on Facebook and follow me on Instagram as I continue my culinary adventures.

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Beauty Salon Wicklow - Eden Beauty Group Wicklow Town, Laser Hair Removal, Buy Gift Vouchers Online, Facials, Waxing, Microderma

Last week I headed out to see Susan Fox in Eden Beauty group for an ocean miracle treatment using Casmara skincare.

When Susan and I decided to collaborate she sent me out some of the Casmara products to try. I started using them at the same time as I gave up coffee and sugar. This meant that I was detoxing so the products would really be put to the test.

I found the Casmara products gentle and lightweight which was perfect for the hot weather we have been experiencing. I used the 3 n 1 marine cleanser (€20), the hydra lifting serum (€40) and the hydra lifting firming moisturising cream.(€36)

Beauty Salon Wicklow - Eden Beauty Group Wicklow Town, Laser Hair Removal, Buy Gift Vouchers Online, Facials, Waxing, Microderma

Casmara was developed in Valencia in Spain and they develop and manufacturer all of their products in house which is very rare these day’s.  They invented the worlds first peel off algae masks in the 70’s and are very innovative bringing out new products regularly.

FREE FROM…

The Ocean Miracle range is silicone, paraban and alcohol free. It has no animal or egg derivatives and has an Eco Cert, which means it’s ingredients are organic, natural and not tested on animals. The products and facial contain Sea plasma where the salt is removed from seawater and you are left with a plasma that is incredibly rich in nutrients. Sea plasma contains 72 of the 91 elements on the table. It also contain Wakame kelp which is the main ingredient in miso soup and scientist who studied the longevity and ageing of the Japanese people believe the reason the live to such advanced age and have such beautiful skin is their high intake of wakame.

THE SALON

When I arrived at the salon the entrance was just off The Main Street in Wicklow but as soon as you walked sown the entrance lane you felt a sense of peace. The salon has eight treatment rooms offering everything from facials to LED Light Therapy Mask.  At Eden beauty group they will always tailor their treatments to the needs of the client.

THE TREATMENT

I have been suffering breakouts recently as my body and mind has been going through changes. I had quite a few blocked pores and I was delighted when Susan suggested extraction. There are only a few exceptional beauticians that can do extractions well and Susan is one of them.

casmara, eden beauty group, susan fox, facial, ocean miracle treatment, cleansing, natural skincare, skin health, beauty, natural products, skincare, health, wellness, holisitic health, wicklow townBefore starting the Casmara Ocean Miracle treatment Susan did a deep cleanse and then straight into the extraction! There was minimal pain and I felt quite excited at the prospect of my blocked pores being freed!! After the pain was sheer pleasure and their was a foaming mask, wakame kelp and green tea to ensure a sensory delight.

STEPS OF CASMARA OCEAN MIRACLE TREATMENT

  1. Cleansed with Green Tea Cleanser. This is a fabulous product as it contains green tea and silk proteins so it hydrates while cleansing. It is 3 products in 1. A cleanser when used on wet skin and then an exfoliator when used on dry skin with a cloth or brush. It also is an eye make up remover and you do not need a toner!

 

  1. Extraction. (Needs no description lol)

 

  1. Applied Oxygenating foaming mask. This felt amazing as it foamed on y skin. It is a fabulous treatment for stimulating cell activity and infuses the cells with pure oxygen with stimulates cell activity and makes them more responsive and better able to absorb the products applied after it.

 

  1. Susan applied an enzymatic peel; this is a peel that does not scrub or overwork the skin but rather gently melts off dead skin cells. It contains fucogel which is extremely hydrating, it contains olive oil and stops you getting that tight dry feeling you sometimes get after a peel or scrub.

 

  1. After stripping and peeling the skin you need to feed it so Susan massaged in an ampoule with Sea plasma and Threalose, which is a seaweed that holds it’s moisture for hours when the tide goes out and it is exposed on the rocks. It keeps moisture locked into your skin.

 

  1. A serum was applied that has Juvenessence in it. This slows down the cells in your body changing laminine (which is a protein) to Progerin, which is what causes cells to age. This means that this facial actually works at cell level to slow down the ageing process.

 

  1. A cream with more Wakame was applied. Wakame has been proven in clinical studies to activate 14 genes stimulating collagen, Elastin and HA (firming) in the skin.
  1. casmara, eden beauty group, susan fox, facial, ocean miracle treatment, cleansing, natural skincare, skin health, beauty, natural products, skincare, health, wellness, holisitic health, wicklow townLast but not least was the mask. It is made up of pure Wakame Kelp it lowers your body temperature by 6-8 degrees and dries from the outside in pushing products deeper into the skin. It also helps reduces any inflammation and sooth the skin. I loved this part and as you can see it also covered my eyes and I felt a deep feeling of rest at this stage of the treatment.
  1. At the end a moisturizer was applied, which had a combination of all the key ingredients in the facial. My skin felt fresh and not a sign of the extraction anywhere.

THE AFTERMATH

Over the next few days I felt my skin brighten. I had a few breakouts, which I expected as my chin in particular had been very badly clogged and needed a deep cleanse. I headed to a movie premiere with James on Sunday and as you can see from the photo below my skin looked fresh and everyone was asking had I had Botox??? The answer is no I have never had any treatment like that.

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This facial is super effective, clean, environmentally friendly and uses the latest advances in science to deliver totally natural ingredients deeply into the skin. It is also safe for even the most sensitive skin.

To avail of a 10% discount on online orders. Go to the online store here and then use the code Ali10.

For more information contact Susan at Eden Beauty Group Reception + 353 (0)404 61295

Essential oils are growing more and more popular these days. And if you’re a beauty enthusiast, you’d know how in-demand they have become, especially to those who have acne prone and sensitive skin.

However, since essential oils come in a wide range of varieties, you have to know first how to find the best essential oil that can address your needs.

One of the things you have to consider is the essential oil’s purity. Since there is no strict guideline as to what makes an essential oil pure, your best bet is to buy from retailers that specialize in selling oil. They are more likely to be involved in the processing of the oil.

When buying, you should also be more thorough in checking and reading labels. Look for the manufacture and expiry dates as well as the origin of the oil. Read the list of ingredients so you’ll know exactly what you’ll be getting.

Take note of what tests the oils have undergone as well as their grades. A product that has a therapeutic grade or clinical grade is considered superior to other brands.

In addition to assessing the quality of oil, you need to know what type of oil you should invest in when it comes to your skin.

The list below can help you get started.

The oils listed help with everything rom acne to firmer skin and oils like camomile have been shown to help reduce scars too. Theres an oils for every skin ailment so find what suits you.

10 Best Essential Oils for Beautiful and Flawless SkinHannah Do is the founder of Thank Your Skin, a beauty blog dedicated to provide honest skin care advice and information. She aspires to help her readers achieve their most beautiful skin by sharing personal tips learned through both years of experience and thorough research. Check out her latest article about Best Products for Rosacea. You can find her on TwitterPinterest and Facebook

This powerhouse salmon salad is versatile and tasty while also wedged full of vitamins and minerals.

Salmon itself is one of the most nutritious fish, packed full of iron, zinc, niacin, vitamin B6 and 12 along with a whole host of other nutrients for good health. As well as the mixed grain salad this dish is superb for heart and brain health, bone health and improving thyroid function. Grains such as buckwheat, quinoa and cous cous are high in protein, fiber, vitamins and minerals. We named this the Powerhouse Salad because it would be hard to find a vitamin or mineral that’s not in this dish!

It’s a very adaptable dish. If you don’t like salmon just simply change your meat or skip the meat altogether. It is super filling and my kids love it so it’s a family favourite. If you don’t fancy making it yourself just pop into The Lo-cal Kitchen and give it a try, you can get the salad without the salmon if you wish too.

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You’ll need:

  • 150g fillet of salmon
  • 1 tbsp buckwheat
  • 1 tbsp red quinoa
  • 1 tbsp giant cous cous
  • ½ cup of kale
  • ½ cup mixed salad leaves
  • 1 tbsp pomegranate seeds
  • ¼ avocado
  • 1 tbsp pearl barley

for the dressing:

  • 1 tbsp olive oil
  • ¼ tbsp. lemon juice
  • ¼ tbsp. maple syrup

 

Ovens vary so this is just a guide: Preheat the oven to 180c Place the salmon on an oven proof dish skin side up and cook in oven for 10 minutes, then turn and cook for a further 8-10 minutes until cooked through but juicy and not dry.

 

With the grains I will often make a larger batch as is done in the Lo-cal Kitchen. Cook buckwheat, quinoa, cous cous and barley according to package instructions. This usually means simmer or soak in warm water but products vary. Once cooked allow the grains to cool and combine.

 

Whisk the dressing ingredients and toss with the grains and chopped kale, making sure to coat the kale well to help it soften slightly. Top with sliced avocado and salmon before sprinkling with pomegranate seeds.

One salad portion with salmon 492 calories 24g fat, 36g carbs, 37g protein

One salad dressing: 131 calories 13g fat, 2g carbs, 0g protein