***BLACK FRIDAY DEALS***

Not one to be "out of the loop" i've decided to give a BLACK FRIDAY Deal out for those wanting to have an extra glass of vino this year so you can get your health back on track come January. I will be promoting my 10 Day Detox Plan again - newly updated from the great response i had last year, but also i am offering 15% off the follow up consultation when you buy the two consultations (initial and follow up) before the 16th December. These packages make for a great Christmas present for those wanting to take control of their health!!! Book in soon!!!

NEW MUM | how to eat healthily...easily

As a new mum (i know, i've been here twice) food and healthy eating can be the last thing on your mind. However and especially if breastfeeding, it is really important to fuel your body with energy and nutrients to keep you running as best as you can. So i often get asked what should i eat and how can i do this with my 24/7 timetable of looking after and keeping alive this little being...

So - things to have in the fridge/cupboards:

• almond milk (great with pancakes and porridge and in that all important coffee you may need)
• broccoli (essential for hormone detoxification - eat every day as a side)
• raw almonds/nuts (great for snacking)
• dates (great snack with raw nuts - can make energy balls - see recipe)
• avocado (healthful fat - smash on toast or add to salads)
• wholemeal sourdough bread
• eggs (great hard boiled as a snack, or scrambled/poached on toast or to make a frittata)
• almond butter (great with pancakes or on toast - full of protein can also dollop in a smoothie)
• bananas (loads of these - they're great for snacking)
• berries (you can buy these frozen so they keep - antioxidant rich - great for breakfast or frozen as a snack)
• spinach (salads or wilted with the salmon and full of iron - essential for new mums)
• tomatoes (with the egg as a snack, on toast with the avon - endless uses)
• falafel (easy with salad for lunch)
• salmon (rich in omega 3 - bake with lemon for 25 mins in a foil boat)
• sweet potatoes (can have baked or cut into wedges - 40 mins in the oven)
• lemons (first drink with hot water and to slice over salmon and bake)
• houmous (great for snacking with crudités)
• cucumber (crudite or on salads)
• celery (crudite)
• apples (for breakfast or as a snack with raw nuts)
• cinnamon (blood sugar balancing - sprinkle on sliced apple or porridge or both)
• buckwheat flour (makes easy pancakes in 5 mins - see my recipe)
• organic porridge oats (breakfast essential - can make the night before - see recipe)
• Coconut/dairy free based yogurt (breakfast or snack)
• seeds - for snacking, on salads or on soups)
• butternut squash (great roasted with salads or made into an easy soup - see recipe)
• tinned tuna (great cupboard staple to put on jacket sweet potato or as a toast topper with capers)
• olive oil (healthful fat to drizzle over soups and salads and veggies)
• lentils (easily make a bolognese or soup - many many uses and keep well in the cupboard)
• garlic (add to soups and cooking - essential for health)
• turmeric (anti-inflammatory - sprinkle on eggs, soups and make golden mylk)
• coconut oil (cooking, add to smoothies and use topically on you and baby)
• dark chocolate - ESSENTIAL for mental wellbeing haha :-)

Equipment:

• nutribullet/blender
• steamer
• saucepans

I have many really easy recipes for the above ingredients that take very little preparation or time to cook/make. So its really important to give yourself the nutrition to function - remember...

you can't pour from an empty cup!!!!!

GOOD LUCK MAMA xxxxx

Natural remedies to beat winter bugs

Some of my favourite things to have in the house around winter to help banish those bugs:

Garlic

Immune boosting due the volatile oils content being a natural antibiotic, anti-microbial, anti-inflammatory and anti-fungal. Garlic is also good for the heart as it can lower homocysteine levels. Garlic is detoxifying due to the sulfhydryl content which helps in the removal of toxic substances. Can take 1 clove 3 x a day with lots of water or equally a supplement capsule. (NOTE: can be an anti-coagulant so be aware if on any similar meds)

Lemon

Lemons are a natural diuretic and are alkalising to the body which is why a lot of people swear by taking lemon water in the mornings. They are packed full of vitamins and minerals such as vitamin C, vitamin B6, vitamin A, vitamin E, niacin, thiamin, pantothenic acid, copper, iron, zinc, phosphorus, folate, riboflavin, calcium, , magnesium, potassium and protein. They are antibacterial and can help to reduce inflammation so are great to use when colds and flu season is about. Ideally have a lemon freshly juiced in some "warm" water each morning. You can also add in ginger and lots of the other ingredients listed here to make a nourishing tea.

Ginger

Is another powerful anti-inflammatory ingredient. Mainly known for it's help in fighting nausea (anti-emetic), ginger is also very good for gut health as well as circulation. So for those suffering with cold extremities this winter - get guzzling the ginger tea! Ginger is also a good expectorant if suffering from chesty coughs, you can drink the tea or add it to stir-frys - remember to put it in at the end as the less cooked a food is the more nutritional clout it has!

Turmeric

Turmeric has become very popular over the last year or two and you may have heard of golden milks and turmeric teas etc. This is because it contains an active compound called curcumin which is a powerful anti-inflammatory. Inflammation occurs with most immune responses and while it is a good thing because it is part of the immune response it can be problematic if we have low level, long term inflammation. Turmeric is also another antioxidant contributing to reducing oxidative stress that can build up when ill, overdoing it, stressed, over worked or exercising too much. Turmeric can be used in teas, as a spice when making curries (see my recipe pages for ideas) or sprinkled on sweet potatoes, in soups and on eggs for breakfasts. Very versatile - but remember to wash your hands after or you may be stained orange for a while!!!!

Thyme

One of my favourite herbs to use in cooking due it's unmistakable taste and smell. It is also one of the best culinary herbs to fight off colds and flu as it can help loosen and expel mucous. Thymol which is one of the essential oil in thyme is a powerful anti-bacterial useful in many ailments caused by a bacteria. The best way to use this medicinally is by making it into an infusion with warm water and then drinking the tea. 

So get stocking up over the winter season so you are ready and armed. However adding these into your daily cooking routines will also be a good preventative strategy. 

Resources:

• CNM
• Neal's Yard Healing Foods
• Organicfacts.net