Feta salad with a delicious strawberry dressing
Caprese salad - a delicious, nutritious light salad bursting with flavour and sure to tantalise your tastebuds
One of the biggest symptoms clients ask for my help with is lack of energy. However, time and time again when these same clients are asked to keep food diaries, the story is the same, erratic eating, over consumption of caffeine, soft drinks and often alcohol and a heavy reliance on processed food in the form of sandwiches, ready meals and quick food.
In order to feel energetic you have to ensure that you are fuelling up on nutrient rich, unprocessed foods:
1. Eating regularly 5 times a day. In an ideal world you would eat breakfast, snack, lunch, snack then dinner. Eating every three hours can help keep blood sugar levels even and this in turn can help keep energy levels even too.
2.Ensure you drink 8 glasses of filtered water every day. Dehydration can often impair the ability to concentrate.
3. Eat plenty and fill up on non-starchy vegetables. These are high in vital vitamins, minerals and fiber.
4. Eat oily fish 3 times a week. E.g. Salmon, mackerel, sardines & fresh tuna. As well as containing essential fatty acids, they are also a good sources of protein. Eat 25g of nuts a day and 25g of ground seeds; these again are full of the good fats, fiber, vitamins and minerals.
5.Limit your tea and coffee to one per day and ideally have two days free from them a week.
6.Avoid alcohol or restrict your intake to 2 units a week
7.Don’t eat sugar or add it to your foods. Opt instead for low glycemic loaded fruit, such as pears, strawberries, raspberries and fresh apricots A sample day could be:
a) Porridge made with almond milk topped with ground linseeds and fresh berries
b) 2 oatcakes and almond butter
c) An egg omelette filled with feta and vegetables and a green side salad
d) Hummus and chopped vegetables, roast chicken breast, new potatoes and large green salad with rocket, spinach and watercress.
It's time for a new way of eating. Nourishment not punishment.
With the likes of Instagram and Snap Chat gaining notoriety, the internet is rife with everyone trying to sell you the perfect diet. Many people, with no qualifications in nutrition, are selling e-books and downloadable programs telling people what to eat to get the tone perfect abs like they display in their pictures. However, what if they are selling dangerous diets that not only rob your body of vital nutrients but steal your self-esteem and tear you in the wrong direction?
I see so many people confused about what to eat due to the conflicting messaging in the media from traditional sources to social media, and the problem is getting worse. Whilst we know more about food than ever before, it seems we have lost our way when it comes to food. Othorexia is on the rise, along with obesity. From one extreme to the other or two sides of the same coin?
I believe that dissatisfaction with ones body is an almost normal human conditioning - we are almost programmed to dislike ourselves these days. Food is seen as something to count, measure or fit a set of rules. Diet is a four letter word that sums up the restriction, limitation and punishment. It is time to call back our power and fall in love with food once again. Food is the remedy not the enemy.
Food is nourishment for our cells. It gives us our zest for life - the energy to fully function. A healthy body is not just one free from disease. What if, instead of looking for the best diet to go on to lose the most weight in the fastest time possible, you committed to nourishing your body with foods that fuel your mind, body and soul? What if, instead of looking for the lowest calorie snack, you picked the whole food that was rich in colour, vitamins and nutrients? What if, instead of fearing fat, you became friends with it and fed your mind all the goodness that it needs to spark your metabolic rate and balance your hormones when you eat avocados and oily fish etc? What if you threw away man-made spreads and embraced the nourishment that comes from real butter? I wonder how much better you would feel if you drank water instead of coffee? How would you feel if you walked half the places you drove? These are just some of the things we can do every day to get back to the health that help us fuel our soul.
Healthy habits don't have to be time consuming, they don't have to be complicated. But start - start today! Have one less sugar in your coffee this morning. Have one less cup tomorrow. Swap the air popped low fat crisps for some unsalted raw deliciously nourishing nuts. Make this the year you say no more restrictive diets, but yes to real whole food that feeds your mind, nourishes your body and fuels your soul. Commit to yourself - you deserve a body you love. Life is too short to hate the skin you are in.
If you are interested in improving your relationship with yourself and ditching the diet mentality for good you are in the right place. Kirsten can help you feed your mind, nourish your body and fuel your soul. For more information, email: firstname.lastname@example.org
Nature knows best I am a firm believer that food is a remedy, I believe that we need to nourish our bodies from the inside out, when we our optimally nourished we have clear skin, shinny hair and strong healthy nails that don't bend or break!
Nature has provided us with everything we need to have shiny hair and clear skin if only we knew how to utilise all that nature has given us we would be sure to save a fortune on lotions and potions. So many women I know spend a crazy amount on skin remedies nail treatments and other lotions and potions, when nature really has all the answers and we could save so much money if only we knew how!
HERE is a list of my favourite home made food remedies to help nourish our bodies with left over food!
I LOVE avocados but don't always eat a whole one at a time, the down side of this is they can go brown and often I just don't like them when they are brown despite them tasting the same, all however is not lost as they are great for making a face mask especially if you have dry skin.
Mash half an avocado add a tablespoon of oil, some left over greek yogurt a splash of honey and blend then slather on your face and leave for a few minutes when you wash of your face will be moisturised and it kills acne-causing bacteria while providing essential nutrients.
Avocado are high in essential fatty acids which help hydrate the skin, they are also great source of antioxidant carotenoids such as alpha-carotene, beta carotene, beta-cryptoxanthin, zeaxanthin and lutein all of which are great for zapping free radicals. These free radical zapping compounds provide significant protection for your skin from the environmental damage that leads to fine lines, wrinkles and other visible signs of ageing. High amounts of carotenoids in your diet have been shown in scientific studies to improve your skin’s density, thickness, tone and general appearance and you were going to throw out the brown avocado!!
Greek yogurt has a lot of benefits of the skin even if its after is best before date. It’s a potent probiotic that keeps your gut healthy when eaten but these probiotics also have benefits when used topically as they can help prevents yeast infections (ever had cracks at the side of your mouth? just dap a biota greek yogurt on it but now I'm getting off topic) because of the healthy bacteria present in it.
Greek yogurt is also really high in potassium, protein, and vitamin B12.
Due to its antibacterial and anti-fungal properties, Greek yogurt helps with spots, Rub a bit onto your spot prone areas and let it sit for half an hour before rinsing off.
Greek yogurt with a slash of honey is also an amazing deep hair conditioner.
Whenever there are damaged hairs proteins are thought to be the best cure. The simplest and easily accessible source of proteins is egg, which is available in every household I have a habit of always leaving a few eggs past their best before date so they go in my hair!Eggs are rich source of protein and also have healthy fats, micronutrients and vitamins.
Egg mask is a universal hair mask and effectively nourishes the hair to provide strength. Egg has long time moisturising effect that repairs the damage. For application whisk one egg (you can increase the number of eggs based on the length and thickness of hair) until the mixture is frothy and cover your entire scalp and hair with it.
If you have oily hair than use the egg whites only instead of whole egg. Use a shower cap to cover your head and leave the mask for twenty minutes. It doesn't have a particularly nice smell but if you can withstand the smell your hair with shine with thanks for you.
You could add other nourishing ingredients if you wanted to make the conditioner sweeter in small a mashed banana or berries are a great addition in the summer i normal add a punnet of strawberries and in the winter those over ripe spotted bananas that no one ever seems to eat in my house.
Want your nails to grow?
Another remedy that can boost nail growth is orange juice and coconut butter. The vitamin C in the orange juice encourages the production of collagen and keeps your nails healthy. Also, it has folic acid, which is essential for nail growth.and the coconut butter contains fatty acids that help keep your nails moisturised and strong. It also strengthens your cuticles, which play a key role in nail growth..
Soak your nails in fresh orange juice for at least 10 minutes.
Rinse them off with warm water, pat dry and apply some coconut butter to cuticles and nails