Many thanks to The Happy Pear  guys in Greystones for this tasty recipe.  The celeriac is a great way to give the soup a healthy creamy texture. 

Ingredients (serves 4)
1 onion
¼ of  a celeriac or 3 sticks of celery
3 cloves of garlic
1 head of broccoli
1 medium carrot
300g sweet potatoes
2 tablespoons olive oil or coconut oil
1 teaspoon of Himalayan salt
½ teaspoon freshly ground pepper
2 teaspoons ground cumin
4-5cm piece of ginger
1.5 litres vegetable stock or water

Method

1. Peel and roughly chop the onion, celeriac and garlic. Roughly chop the broccoli florets and cut the stem up nice and small. Roughly chop the carrot and sweet potatoes.
2. Pour the oil into a large family size pan and put on a medium heat.  Add the onion, carrot, celeriac and garlic and stir. Cover with a lid, then turn the heat to low and cook gently for 15 minutes, stirring occasionally.
3. Add the broccoli and sweet potatoes along with the salt, black pepper and cumin and cook, stirring for 3 minutes.  Finely grate the ginger.  Add the stock and bring to the boil, then turn down the heat, cover with a lid and simmer for 30 minutes.
4. Remove the soup from the heat and blend until smooth, using a stick blender.  If it seems too thick, add a little water to reach the desired consistency.
5. Taste, and season with more salt and pepper if it needs it.

We’ve all seen the adverts promoting how great superfoods are for us – everything from slowing aging to promoting weight loss.  The marketing guru’s love to position these foods as a must have if you want to look good and have super health!   In my previous career I worked as a marketing manager for the big corporates and so I know all too well the tricks of the trade when it comes to selling a product.   With nutrition at the forefront of my daily life over the last number of years I thought I would take some time to share my views on the topic.

So what are Superfoods?

Superfoods are mostly plant-based foods, thought to be nutritionally dense and thus good for one’s health. Blueberries, wheatgrass, goji berries, kelp, salmon, kale and acai berries are just a few examples of these types of foods.

However, it’s not an official term and there are no set criteria for determining what is and what is not a superfood.

The first step – reduce the processed foods

Don’t be fooled into thinking that these foods branded “super” will protect you from chronic diseases and health problems.  Eating one or two of these nutrient dense foods on top of a poor diet is not the answer.

Eating too much of one type of food may prevent you from getting the nutrients you need.  From my clinical nutrition experience I’ve noticed that many people in Ireland, don’t get enough dietary fibre, and minerals like magnesium, found in a variety of vegetables, fruits and whole grains.

The aim should be to include these  “Super” foods into a healthy diet that’s balanced with wholefoods like protein from meat, fish, beans & lentils and dairy, whole grains, fruits, vegetables and good healthy fats.

Choose Real Wholefoods

As a Nutritional Therapist my aim first and foremost is to encourage everyone to eat a healthy balanced diet.  Unfortunately in today’s fast paced society, the first choice of food is often convenient and processed.  We want something quick, and food choices are often made on “auto pilot” mode, filling ones trolley with the same type of foods and not aware that nutritious wholesome foods really do fuel our cells to function at their best.  Processed foods (e.g. cereals, jarred & packet sauces, breads, pizza, micro waved meals, packaged sliced meats, soft drinks) are high in sugar, salt and chemicals to preserve them.  In my one to one consultations and educational talks I highlight the negative effects these foods are having on our health and the benefits that everyone will get by switching to real wholesome foods.

The second step – top up on nutrient dense foods

Ok so you’ve a balanced diet, with no processed foods and you want to make sure all of your body systems are working optimally, you want to recover from a health condition or manage an existing one better or maybe you just want to pack in as much nutrients as your body can absorb to help prevent disease.  Then this is the time to top up with more nutrient dense foods or so called “Super” foods as the marketing guys like to call them.

As mentioned earlier, there are no standard criteria or approved list of super foods so it’s really down to learning what nutrients you need to pack in more of.  For example if you suffer from low moods you might want to increase your intake Omega 3 fats by increasing oily fish (like salmon, mackerel or herring) and adding chia seeds or ground flaxseeds to your porridge or yoghurt.   This is where you might need the support of a nutritional therapist to advice you on specific nutrients that you need more of to help you reach optimal health.

Lifestyle factors like binge drinking on alcohol, smoking, ongoing stress, or drinking large amounts of caffeine can rob our bodies of certain nutrients.  For example smokers need higher amounts of Vitamin C.  And ongoing stress depletes many B vitamins that are essential for energy.

Word of caution for those on medication

Healthy foods can cause problems with some people.  For example if you are taking certain medications e.g. blood thinners and are on “Warfarin” you cannot suddenly start loading yourself up with lots of green vegetables (e.g. spinach, kale, lettuce, brussel sprouts) that are high in Vitamin K.  Foods that are high in vitamin K can affect the way warfarin works in your body. Vitamin K helps your blood clot and works against warfarin. The more vitamin K-rich foods you eat, the lower the levels of warfarin in your body. This means your INR reading will be lower, and you will be more likely to form a blood clot.

Also some medications e.g. oral contraceptive pills lower the absorption of B vitamins (B2, B6, B12 and folic acid)  so you want to ensure you are topping up with lots of wholegrains, nuts, seeds, green vegetables to get those extra B’s.

We are all unique! So in a nut shell, it’s about getting back to basics and cooking smart with a variety of real simple nutritious foods.  Of course each and every one of us is biochemically different, and so you may have extra nutrient requirements based on your lifestyle, medical and health  history. This is where the support from a fully qualified Nutritional Therapist will help you to reach optimal health.  If you are interested in a personalised consultation I would be delighted to help you, just give me a call on 056 7780658 or 087 1266525 or email caroline@discovernutrition.ie

If you want to stay healthy whilst you are away on holiday this year, then remember water as one tip to help prevent any holiday health hiccups.

Unsure of water quality?
If you are holidaying in a place where you are unsure of the water quality, stick to bottled drinking water and avoid eating salads, or having ice cubes in drinks that may have been washed in, or made with the local tap water.

Dehydration
Dehydration can also cause diarrhoea, so make sure you stay well hydrated, particularly if you are spending time in the sun. Even more vital if you are enjoying some summer cocktails, as alcohol is very dehydrating.

Change in environment
For some people the change in environment and eating and drinking habits can have the opposite effect, and they end up with constipation. This is even more likely if you are somewhere warmer and don’t up your fluid intake to compensate for the heat. Increasing your water intake and including extra fibre should help to get things moving again. Fill up on extra vegetables and fruit and have a natural fibre supplement to hand should you need it. Flax seeds and probiotic bacteria make a great combination for helping to maintain regular bowel movements.

If after drinking more water you still have irregular bowel movements, then try this remedy out. I often recommend it to my clients who find it works!

Flax & Prune Mousse (to help regulate bowel movements)
1. Put 2 heaped dessertspoons of ground flaxseeds in a small bowl, pot or ramekin
2. Cover with half a cup pressed prune juice
3. Soak 12 hours (overnight), eat with spoon
4. Repeat once/twice a day until bowel movements restored.

Drinking water outside of holiday season
Water is really the only drink we should be drinking. Aim to avoid or reduce fizzy, sweet drinks, alcohol and caffeinated drinks that remove water from your body. Your body is 50-70 per cent water and it’s there to help with important bodily functions.

• Check colour of urine: urine should be veering on the clear side except for first thing in morning, if not drink more water
• Aim for 6 to 8 glasses and more when exercising. Drink water even if you don’t feel thirsty!
• Not having enough fluid in your body, leads to: headaches, fatigue, reduced concentration, constipation, sugar cravings
• If you are trying to lose weight aim to drink more water, it will help to reduce your appetite and will help balance blood sugar levels. However it is all about moderation! Don’t drink too much. Too much water can flush out important nutrients and unbalance electrolytes all important for health. So stick to the tips above like checking urine colour and drinking 6 to 8 glasses a day or more to replace water lost through sweating during exercise.
• Drinking water may also help to reduce or eliminate aching muscles and joints. In my own nutrition practice I came across a client who was very sporty but not drinking enough water and by simply increasing her water intake her muscle and joint pain disappeared!

Finally here is what a highly respected medical doctor based in New York had to say about water…

“If we allow that water provides the spark for energy creation, we must reconsider the potentially short and long term catastrophic effects of even borderline dehydration that compromises cellular energetics, cellular efficiency, and inevitably our own health.”
Dr Gonzalez, MD.

Now, I hate to put a downer on this fabulous sunny weather we are having, but I thought this blog would be perfectly timed given BBQ’s are popular during the good weather.  So if well-done burgers or charred sausages are your thing, it may be worth knowing that there is evidence to suggest that a heavy intake of barbecued meat could increase cancer risk.

Why oh why you might ask?? Well, cooking meat at a high temperature causes chemicals called HCA’s (heterocyclic amines) and PAH’s (polycyclic aromatic hydrocarbons) to form. These carcinogenic compounds can cause changes in the DNA that can lead to cancer. Research to date shows exposure to high levels of HCA’s and PAH’s can cause cancer in animals, but, whether such exposure causes cancer in humans remains unclear.

However, a University of Minnesota study which tracked the eating habits of more than 62,000 people over a nine-year period found that regularly consuming well-done or charred meat may increase human risk of developing pancreatic cancer by up to 60 percent, so, it’s worth it to be at least aware of the potential risks!

But don’t worry, I’m not remotely suggesting that you go packing your barbecue back into the shed just yet. You can have your barbecue and your health too! By following some simple guidelines below, you can cut the health risks right down and enjoy as many barbecues in this fab Irish weather while it lasts!

6 steps to a healthier barbeque:

Marinade before cooking
If you’re cooking meat or poultry, marinate it in olive oil and lemon juice beforehand. As well as adding flavour and moisture, research shows that these two items reduce the formation of cancer-causing compounds by up to 99% while cooking. Add fresh or dried herbs such as basil, mint, rosemary, thyme or oregano to the marinade to further reduce the formation of HCA’s.

Keep it lean
Choose lean cuts of meat and trim off any excess fat before barbecuing because when fat and juice drip from meat, flames flare up and create more smoke, which is what leads to carcinogen formation.

Turn down the heat
Use low to medium cooking temperatures, avoid flare ups and flip every few minutes. Cook thoroughly but don’t overcook foods. The charred bits on foods are the largest sources of PAH’s and HCA’s, so, if you have charred sections of meat, cut them off.

Surf & turf
Go beyond bangers and burgers by throwing some fish on the barbie for a healthy change. Beef, pork and poultry tend to form more HCA’s than seafood because of their higher amino acid content and longer grilling times. Fishes that barbecue particularly well are salmon, halibut, tuna and swordfish. Stick them on a skewer with some chopped courgettes and onion as an alternative to the usual burger.

Clean before you cook
Clean your grill prior to every use. Not only is it more appetising to eat food that’s been cooked on a clean grill, but you’ll reduce the amount of char that you’ll be eating.

Balance your barbecue
One of the easiest ways to cancer-proof your barbecue is to add anti-oxidant rich veggies. Skewered kebabs are a great way to do this. You can alternate chunks of meat with onions, peppers, courgette, and mushrooms. Also try serving your meat/fish with a large green salad.

Due to popular demand, I’ve extended my offer on the 8 week “Summer Shape Up” programme until the end of August 2014. It’s €199 until 31/08/14 and €239 thereafter. This is ideally suited to anyone who wants to shape up the healthy way and the aim is for long term weight loss, better health and well-being.

I’m based in Kilkenny city on the Waterford Rd, close to The Springhill Clinic. If you would like further info on what’s involved in the 8 week programme, just email caroline@discovernutrition.ie or call 087 1266525 and I can send you on a one page outline with full details.
You can also find details on my facebook page
https://www.facebook.com/DiscoverNutritionKilkenny?ref=hl#!/DiscoverNutritionKilkenny

I offer food intolerance testing that is hospital standard, involving a pin prick blood test. Prices start from €149 for 50 foods.  More info to follow shortly. In the meantime if you have any queries, just give me a call on 087 1266525 or 056 7780658.

It’s hard to believe the summer is officially over now the children are back to school. A summer of glorious sunshine, an outdoor lifestyle to keep the young ones entertained, sure we can’t complain! But often with summer holidays the healthy regimes tend to go by the wayside, so it’s time now to get into health mode again as we change into the Autumn season.

So why not start with preparing some nutritious immune boosting meals for your school children’s lunch box.

The foods to concentrate on in your school-age child’s diet are:

• protein
• complex carbohydrates and fibre
• and plenty of antioxidants.

All of which will help to maintain an even blood sugar level to help with concentration & mood, and to sustain energy levels throughout the day. This will also help to boost immune function, preventing colds and germs from developing and spreading to all in sundry!

One week of easy, healthy lunch box ideas

Monday: Wholemeal pitta pocket with hummus (see recipe below) and cucumber. Carrot stick. Snack bar (see recipe below). Water bottle.
Tuesday: Chicken, basil, sweetcorn and peas mixed with flaxseed oil and wholegrain pasta. Water bottle.
Wednesday: Couscous salad (see recipe below). Flapjack, banana. Water bottle.
Thursday: Wholemeal baguette chunk filled with mashed egg, grated cheese and salad (lettuce, tomatoes, cucumber, beetroot, grated carrot). Tub of favourite fruit pieces. Water bottle.
Friday: Salad (as above) with chopped turkey, olive oil dressing, and 1 or 2 slices of wholegrain McAmbridges bread on the side. Plain live organic yoghurt with berries added. Water bottle.

Note: I have opted for water above as opposed to milk and suggest including a glass of milk with breakfast instead, as it has protein. As the school day is a long one its best to start the day with a good amount of protein e.g. milk (if there are no food allergies or intolerances to it) and a good breakfast like boiled egg on toast, peanut/almond butter on toast, porridge with some grounds seeds or oatabix/wheatabix and milk. If you include milk at lunchtime you may run the risk of your child being too full and not eating the essential nutrients they will get from their lunch box. If you want them to have another glass of milk save it for when they get home from school & include with a healthy snack.

Unsweetened pure fruit juice is another healthy drink option to have occasionally, just make sure it is diluted with plenty of water (1 part juice to 4-5 parts water).

Hummus (serves 2 adults, 2 children)
 1 teaspoon cumin seeds
 1 tin cooked chickpeas (no sugar, no salt variety)
 2 cloves garlic, peeled
 1 tablespoon light tahini
 6 tablespoons extra virgin olive oil
In a pestle and mortar, grind up the cumin seeds to a fine powder. Put all the ingredients in a liquidiser or food processor and whizz up together until smooth. Drizzle a little more olive oil if it is too thick.

Serve with cucumber/carrot/celery sticks or strips of red and yellow peppers, pitta bread fingers or plain tortilla chips.

Pineapple and grape sticks
You’ll need
 a packet of cocktail sticks
 two slices of pineapples into chunks
 a handful of seedless grapes

Put a grape and a chunk of pineapple on a cocktail stick and arrange several on a plate.

Roasted nut and vegetable couscous
(always good to have a vegetarian option and include at least once a week, this is packed full of all-important essential fatty acids)

Serves 2 adults and 2 children
 1 tablespoon extra virgin olive oil
 4 courgettes
 5 small aubergines
 1 red pepper
 1 green pepper
 2 red onions, peeled
 4 cloves garlic, peeled
 3-4 fresh cherry tomatoes
 A hanful of basil
 2 portions of cooked couscous
 1 litre stock made from low-salt Marigold swiss vegetable bouillon powder
 1 tablespoon poppy seeds
 A handful chopped parsley
 2 handfuls chopped walnuts or cashews or sunflower and pumpkin seeds, lightly roasted.

Preheat oven to 220 degrees C/425 degrees F/Gas 7. Chop the vegetables but leave the garlic cloves and cherry tomatoes whole. Place on a baking tray, scatter with shredded basil and cover lightly with olive oil. Bake for 1 hour until brown around the edges and sticky. Soak the couscous in the hot vegetable stock for 5 minutes, then drain and pile in a large flat serving dish. Add the poppy seeds and parsley for colour. Pile the vegetables on top, and sprinkle with the roasted nuts and seeds over the top of everything.

Healthy snack bar
Ingredients:
• 100g jumbo oats
• 50g quinoa flakes
• 100g sultanas (or 50g sultanas, 50g goji berries)
• 30g unsulphured apricots
• 30g desiccated coconut
• 50g each of sunflower, sesame, pumpkin seeds
• 1 banana and/ or 1 punnet raspberries (or any other berries) OR 4 tablespoons apple concentrate

Quinoa flakes, unsulphured apricots, desiccated coconut all available from your local health food store.

Method:
1. Soak the fruit in boiling water for approx 20-30 mins, drain
2. Mix jumbo oats and quinoa flakes together
3. Blend seeds in a blender, add millet/rice/jumbo oats, quinoa flakes, desiccated coconut, drained fruit and continue to blend until mixture is firmish
4. Add fruit or apple concentrate and combine for 30 more secs. Press onto greaseproof paper lined baking tray and place in oven for 20 mins at 180c until lightly golden
5. Cool and store in airtight container. If fresh fruit used – store container in the fridge.

Have you noticed the increase in children with eczema?
Did you know that probiotics can help to reduce the incidence of eczema & allergic reactions developing?

Most children develop allergic sensitivity in the first 2 years of life. If a child is diagnosed with atopic eczema during this time, then there is a great than 50% likelihood of progressing to develop asthma by the age of 12.

Key factors that contribute to this include the mothers predisposition to allergies, whopping cough, immunisation and antibiotic use. If there is maternal allergy it increases risk of allergy from 22 to 32%. Use of antibiotics before 2 years old is an even greater risk, increasing to an overall 38%. And a combination of all factors gives an overall risk factor of 67%[1].

What’s interesting about this is the role of antibiotics. Antibotics destroy all microflora (bacteria) both good and bad. We need a balance of microflora, the right type and the right amount for a healthy immune system and to help prevent it becoming “allergic”. The health of the mothers gut and microflora also play a role to ensure that adequate amounts are passed onto the infant. Research has shown that supplementing with probiotics can help to promote the correct development of the immune system and potentially lower the risk of allergy. Studies from 1998, 2001, 2007, 2009 and 2012 have revealed this.

A recent (2012) large, well-designed study revealed that those who took the Lab4b strain of probiotic were 57% less likely to develop allergic eczema that those receiving the dummy product and 44% less likely to develop allergic reaction to the common allergens including pollen, cow’s milk, egg and house dust mite. In this study half of the mothers took 10 billion of the Lab4b probiotic per day during the last trimester and then gave the same probiotic to their newborn babies every day for 6 months following birth [2].

Biocare is a good quality brand regularly recommended by Nutritional Therapists. They have a product called “AnteNatal BioFlora” – a new specialised probiotic for use by women during pregnancy and it contains LAB4B. They also stock “Baby BioFlora” which has LAB4B and is suitable from birth.

Top tip from Discover Nutrition: avoid any hot drinks when taking your probiotic supplement as hot drinks can kill the probiotic microorganisms.

For regular updates just Like ‘Discover Nutrition‘ on facebook.

________________________________________________________________

1. Farooqi & Hopkin (1998) Early childhood infection and atopic disorder. Thorax 53:927-932

2. Allen SJ et al (2012) Probiotics and atopic eczema: a double-blind randomised controlled trial. Archives of Disease in Childhood 97: Suppl 1 A2

It’s that time of year when we feel sluggish, bloated, tired and run down after indulging ourselves over the festive season.  This can cause our liver to become overburdened as it has to work hard to break down and get rid of toxins as well as performing many of its other tasks.

The liver is a very important organ in the body and multi-tasks, performing over 500 metabolic functions. As a result its function has an incredibly important impact on our health. The following are the liver’s main functions:

• Breaking down and eliminating toxins (e.g. caffeine, alcohol, high meat diets, saturated and damaged fats, processed foods, recreational and medicinal drugs, cigarette smoke, pesticides and fertilisers found on non-organic foods etc.).
• Breaking down and eliminating excess hormones
• Balancing blood sugar – if the liver is overworked and then fails to balance blood sugar levels, it can lead to chronic fatigue, sugar cravings, weight gain and ultimately diabetes.
• Producing bile – helps digestion by breaking down fat and removing excess cholesterol.
• Storing nutrients – such as iron, copper, vitamins A, B12, D, E and K.

To help rejuvenate your liver, feed it with what it loves!

• Rehydrate and drink fluids regularly such as water, raw juices and teas (green tea, herbal tea is fine). Aim for 1 litre of fluid daily to help avoid constipation problems and help your kidneys to eliminate the toxins that the liver has broken down. Filtered water is preferable. Be careful not to over-hydrate.
• Have a tablespoon of ground seeds (e.g. flaxseeds, sunflower seeds) every day.
• Have a serving of cruciferous vegetables every day: broccoli, kale, cabbage, Brussels sprouts or cauliflower.
• Sulphur up your diet with garlic, onions, shallots or spring onions every day to help supply nutrients to the sulphation chemical pathway in your liver allowing your body to process toxins through this pathway better.
• Eat artichokes – they have compounds that increase bile flow
• Juicing
• Exercise; alternating your choice and keep stretched
• Steam fry or steam your vegetables

Top detox tips

• Eat nothing unless it will spoil or rot and eat it before it does!
• SWEAT- with exercise, steam rooms and sauna.
• Use organic cosmetics and household cleaning products where possible.
• Increase amount of fibre in your diet to speed up the passage of toxins out of the bowels and reduce the ability of these toxins to re-circulate back to the liver.
• Use the 80/20 rule – eat healthy 80% of the time.
• Let go and deal with past regrets, upsets and disappointments. Don’t hold onto stuff that doesn’t serve you in the right direction.
• Mind Body check everyday using breathing methods.
• Make skin brushing part of your daily habit
• Eat organic where possible
• Avoid stimulants past 12pm
• Watch the sweet tooth and avoid refined white sugar, fizzy drinks, cakes and biscuits made with refined sugars.
• Make your own food and keep organised
• Reduce alcohol and if drinking drink water too…. Best choices clean spirits, sulphite free red wine or champagne.
• Avoid refined sugar and watch the so called ‘healthy choices’. If you do have a treat have an extra glass of water with lemon.

Build in some relaxation to your life and help detoxify your mind.
Relaxation tips

• Morning stretches or meditation
• Focusing your mind on your breathing
• Rationalize your thought process on a situation that maybe irritating you
• Walk in the fresh air
• Try Yoga or Tai Chi
• Lavender oil on a piece of tissue paper or use in Epsom salt baths
• Time for yourself
• Massage
• Avoiding anxious situations
• Writing your thoughts or to do lists
• Go to bed by 10pm
• Steam rooms & saunas
• Spend time with friends
• Plan breaks from your routine/holiday

If you would like a full nutrition and health consultation, book an appointment with me today. Just call 0871266525 or email caroline@discovernutrition.ie

The newly established Arthritis Ireland Kilkenny Branch are hosting an evening this Wednesday with guest speakers: Mr Stuart Edwards, Consultant Orthopaedic Surgeon, and Siobhan O’Doherty, Chartered Physiotherapist. The focus of the talk will be on Joint Replacement and Rehabilitation.

You will also get the chance to meet with local health professionals in the areas of Physiotherapy, Nutritional Therapy and Acupuncture.

If you are interested in finding out more about how nutrition can help to reduce the pain and inflammation that arthritis causes, please drop in this Wednesday evening. I will be on hand to explain the benefits of a personalised natural nutrition plan, and what’s involved in a Nutritional Therapy consultation.

Look forward to meeting with you then.

Date: Wednesday 24th October 2012
Venue: City Suite, Hotel Kilkenny
Time: Doors open 6.30pm, Speakers: 7.15pm

We all need a bit of stress in our lives to give us that get up and go, and to motivate us to get things done. Some people can handle more stress than others. However ONGOING STRESS is not good for our health.

For example, it can deplete nutrient levels like B vitamins, needed for energy and brain health. It can reduce our good bacteria which in turn weakens our digestion. It can temporarily shuts down our immune and digestive systems. It increases the release of glucose and fatty acides into the bloodsteam. Stress is a stimulant and too much will shoot up our blood sugar levels leading to those energy dips during the day and then cravings for sugar & sweet things to keep us going.

If you would like an information sheet on ways to help reduce or manage stress in your life, just drop an email to caroline@discovernutrition.ie

Yesterday morning on the Sue Nunn show on KCLR, I shared some of these tips with their listeners – all part of the Irish Times/Pfizer Healthy towns initiative which is on here in Kilkenny until the 11th November 2012.

12 Tips on how to buy healthy food

1. Have a plan – create a weekly meal plan based on eating well around the four food groups: vegetables and fruit, whole-grain products, lower-fat dairy products and lean meats & fish.

2. Make a list – use your meal plan to making a grocery shopping list. Organize your shopping list by grouping items that are found in the same area of the store.

3. Don’t shop when hungry! An empty tummy often results in impulse purchases that may not be the healthiest!

4. Focus your time in the fresh food areas
Spend most of your time shopping in the outer aisles where you’ll find all the fresh foods i.e. bread, fruit and vegetables, meat and dairy. The inner aisles are usually full of processed foods, which you want to avoid.

5. Enjoy plenty of vegetables and fruit
Choose the most colorful fruits and vegetables, the more varied the colors, the better. The colors reflect the different vitamin, mineral, and phytonutrient content of each fruit or vegetable.

6. Choose whole grain foods
When choosing whole-grain cereals, aim for at least 4 grams of fiber per serving, and the less sugar, the better.
Look for the words whole grain, whole wheat flour, whole rye, whole oat or oatmeal, whole corn, whole barley, etc., at the beginning of the ingredient list on packaged grain products and choose grain products that are low in fat, sugar and salt.

7. Oils and Fats
Consume in small amounts. Choose 2 servings per day. 1 portion = 1 tsp oil, 1 tsp spread. Mayonnaise and salad dressings count towards oil intake. Choose monounsaturated and polyunsaturated spreads and oils which are lower in saturated fat (olive, rapeseed, sunflower, corn), however don’t overuse as they are still high in fat!

8. Select lean meat and alternatives
Buy leaner meats (with fat trimmed and poultry with skin removed) and enjoy alternatives such as beans and lentils. Eat at least two servings of oily fish such as herring, mackerel, salmon, and sardines each week. Avoid battered fish. Buy low sodium canned beans or try dried beans, peas and lentils.

9. Dairy foods (milk, cheese, yoghurts)
Choose milk and yoghurts more often that cheese due to its high fat content. Avoid fruit yoghurts due to added sugar – instead add berries to the yoghurt.

10. Limit food and drink choices that are less healthy
Food and drinks that are high in calories, fat, sugar and salt (sodium) should be limited but can be enjoyed at times. These include cakes and pastries, chocolate and candies, cookies and granola bars, doughnuts and muffins, ice cream and frozen desserts, french fries, potato chips, nachos and other salty snacks, alcohol, fruit flavoured drinks, soft drinks, sports and energy drinks, and sweetened hot or cold drinks. Beware of salt hidden in processed meats – limit salami, ham, corned beef, bacon, sausages and smoked salmon.

11. Read the food labels
Choose nutritious products with less fat, saturated fat, trans fat, sugar and sodium. Look for the number of grams of sugar on a label – 4 grams is equivalent to 1 teaspoon. If possible buy foods that contain 5 grams or less.

Look for sugars in all its different forms on the label. A variety of different versions of refined sugars are often used to trick you into thinking that there is not much sugar in the product. Here are some of the different versions of refined sugar – cane sugar, brown sugar, beet sugar, date sugar, grape sugar, glucose, sucrose, maltose, maltodextrin, dextran, dextrose, sorbitol, corn syrup, fructose, high fructose corn syrup, corn sugar, fruit juice, fruit juice concentrate, barley malt, caramel, carob syrup and sorghum syrup.

12. And finally….avoid any UFO’s!!
Unidentified food objects – things with artificial, unpronounceable ingredients

So how can you introduce this to your meals?
Simply add it to water when cooking rice, quinoa. Add a teaspoon to hummous, add it to your stir fries, curry dishes and soups. Goes great with sweet potato or butternut squash soup.

The Food Hospital is back! This is a great show for anyone who wants to find out more about why food is our medicine. Episode 1 of the new series starts tonight on Channel 4 at 8pm. Don’t miss it!

“Low GL 12 week weight loss programme”
Emphasis on foods that keep you fuller for longer to avoid those energy dips and sugar cravings. Nutritious and tasty recipes, motivation and coaching, science based knowledge, NLP techniques to break lifetime habits. Learn how to change what you eat so that you not only shed those pounds but stay healthier for life. Consultation every week for 12 weeks.

“Digestive Wellness programme”
4 consultations over 4 months. Identify possible causes of your digestive problems. We are not just “what we eat” but “what we absorb from what we eat”. Advice given on foods to support healthy digestion and foods to avoid. Biochemical tests (e.g. food intolerance, comprehensive stool analysis) recommended if required* and results interpreted with follow-up protocol.

“Living Well with M.E.(Myalgic Encephalomyelitis)/Chronic Fatigue Syndrome”
6 to 12 month personalised programme (one session per month) that includes Nutrition & Lifestyle advice, Reiki energy healing, NLP techniques, guided meditation and health coaching. Biochemical tests* recommended if required. The programme aims to empower you with advice and support for living well and where possible recovering fully from CFS/ME.

For more details and information on consultation fees, just call me on 087 1266525.

*additional cost for tests