Natural Considerations for Acne

Acne is one of the most common of all skin disorders especially in western society.  The lesions can be primarily on the face but also to a lesser extent on the back, chest and shoulders.

While the exact cause of acne is unknown there are many factors which may trigger or even aggravate acne such as: hormones, diet, insulin resistance, stress, bacteria, low stomach acid and certain medicated drugs such as those containing corticosteroids, androgens or lithium.

However there is a lot you can do to help:

Diet:

Following a Low Glycaemic (Low GL) protocol should be the first step. When you eat grain carbohydrates and sugar it causes a surge of insulin and insulin like growth factor (IGF-1) in your body. The increase in IGF-1 causes a surge in the male hormone testosterone which leads to an overproduction of sebum which triggers acne.   

The aim therefore will be to control your blood sugar balance to avoid the sugar spike.

Avoid sugar, fructose and processed foods. Eat a diet high in antioxidants  from a variety of  vegetables and LOW GL fruit.

Reduce saturated fats.  Saturated fats are found in animal products, butter, cheese, whole milk, ice-cream, cream and fatty meats.

Reduce your intake of trans fats. Trans fats are found in fried foods, commercially baked goods and processed foods and margarine.  

Increase your fibre intake in the forms of oat bran, barley, nuts, seeds, beans, lentils, fruits and vegetables.

Eat a Low to moderate level of dietary fat and in the forms of wild salmon, mackerel, flax seeds, flax oil, nuts and seets..

Aim to eat more plant sources of protein such as pumpkin seeds, cauliflower, mung bean sprouts, almonds, spinach, quinoa etc.

Low stomach acid: Proper levels of stomach acid are required to adequately absorb nutrients such as iron, copper, zinc, calcium, Vitamin B12, folic acid and proteins.

To help eat more bitter herbs before each meal to help with digestion.  Bitter herbs help to stimulate the enzymes and fluids that your body requires to digest food efficiently.

Stress: We have all experienced the red flush on the face from embarrassment. Stress can also present its effects on the skin by way of an inflammatory response.  Our adrenal glands go into overdrive when we are in this stressful state and the levels of androgens which are male hormones increase which can result in acne especially seen in women. 

Practice some relaxation techniques such as yoga, deep belly breathing exercises or mindfulness exercises.

Important nutrients:

Zinc is important for the treatment of acne. Zinc is vital for the production of local hormones, retinol binding protein, wound healing, tissue regeneration and immune function. Good sources of zinc would be organic grass fed organic beef, pork, almonds, cashews, chickpeas.

Vitamin A is important for skin health but too much can be toxic in the body.  Good sources of vitamin A rich foods would be sweet potatoes, spinach, kale, mustard greens, collard greens etc.

Other Considerations

Tea Tree Oil

Daily Cleansing with Calendula soap

Exercise has shown to lower IGF & insulin levels

Gillian’s Top Tips for surviving the holidays

It can be difficult to follow a healthy eating plan during the Christmas holiday season, so I have compiled my top tips to help you survive the holidays.

1. Remember to breathe. It’s the holidays—it’s supposed to be a FUN time. Stress and anxiety are just as much hazards to your health as skipping a workout, so take some time to de-stress. Start a book, take a yoga class or soak in a bubble bath; do whatever soothes your soul.

2. Learn to say no. You don’t have to go to every single party. Prioritize to avoid overextending yourself and to cut down on those “special occasions” we use to excuse splurges. Don’t be afraid to say no to the cake either.

3. Remember that the holidays themselves, which are really only a few days, are the special occasions where you can treat yourself. The entire holiday season, which lasts weeks, isn’t a free pass.

4. Get plenty of sleep. Aim for six to eight hours of sleep every night. It may sound impossible, but your metabolism, your energy level and your loved ones will thank you.

5. Bring your own healthy dish to every party or event  that you get invited to. Not only do you look like a saint for helping out the host, but more importantly, no matter what is on the menu, you know you will have access to a healthy, low-calorie meal you can feel good about.

6. When you do arrive at a holiday party, take a second to survey the scene and see what your options are. Look for things like raw veggies, fruit platters, cheese, nuts and lean meat. Stay away from fatty calorie bombs like creamy dressings, dips, fried foods and sweets. Then pick one or two more indulgent things you will give yourself permission to enjoy—after you finish your veggies, of course.

7. Stay balanced. Don’t fall into the cycle of gorging then restricting. Eat the same meals and small snacks you always do, especially breakfast. Adjust for heavier meals by paring down the next ones, but don’t skip them completely. It’s a recipe for weight gain, causing you to overeat while stalling your metabolism.

8. Ask yourself, “Is it worth it?” If it’s your Aunty Irene’s  famous Meringue, then yes, it might be. But if it’s half of a decapitated gingerbread man you found in the break room, the answer is no.

9. Claim allergies. The easiest way to shoo away unwanted treats from an acquaintance or someone you will never see again is to claim you are allergic. You don’t even have to think up something you are specifically allergic to—”No thanks, I’m allergic,” is all you need to say to get them to kick rocks.

10. Make your holiday traditions active ones. Take advantage of the crisp fresh air and go for a walk, take out that old bicycle, join a hillwalking club; you can start small.  Pack your swimming trunks and go for a swim. Play games with your kids, grandkids or borrow a kid as an excuse to do something active.

11. Work out in the morning. With everyone out of school, off work, visiting and traveling, your days are going to be unpredictable. Working out in the morning ensures it gets done, plus you’ll have lasting energy for other activities during the rest of the day.

12. Avoid all or nothing thinking .One small overindulgence doesn't mean you've 'blown your diet' or give you free licence to go on a food fest! Simply put the indulgence behind you and move on and away from the fridge!

​ Gillian Ryan  Nutritional Therapist, Dip N.T.  mIANT Zest4life Practitioner gilliryan.blogspot.ie

Great Patrick Holford Low GL Recipe
High Energy Lentil Soup
Packed with vitamin A (carrots and tomatoes) this soup really hits the spot when you are
feeling tired, stressed and vulnerable to infections. Garlic is powerful immune boosting
food, containing around 200 biologically active compounds. One of which is allicin, which
is anti-viral, anti-fungal and anti-bacterial. It is of course very low GL, less than 5 GL per
serving.
1-2 tbsp olive oil
1 large onion, chopped
1 clove garlic
2 sticks celery, chopped
1 medium leek, sliced
1 medium carrot
200g tin chopped tomatoes
1 tsp dried mixed herbs or 1 handful fresh finely chopped parsley
200g (dry weight) brown or green lentils
1 litre(1.75pints) vegetable stock
Freshly ground black pepper
Heat the oil and a splash of water in a large, lidded pan and steam fry the onion,
celery, leek and garlic over a medium heat, turning frequently, until soft and
transparent - about 8 minutes
Add the remaining ingredients and stir thoroughly to combine
Bring to a simmer, then turn the heat down and put the lid on
Cook for 30-40 minutes until the lentils and all the vegetables are tender
Leave to cool slightly, then transfer half of the soup to an electric blender and blend
until smooth
Return the blended soup to the pan, stir well to combine and reheat and serve

Getting to and staying asleep

Tryptophan is a precursor of the sleep-inducing substances serotonin and melatonin. This means tryptophan is the raw material that the brain uses to build these relaxing neurotransmitters. Making more tryptophan available, either by eating foods that contain this substance or by seeing to it that more tryptophan gets to the brain, will help to make you sleepy.

Rich sources of tryptophan, chicken, turkey, oats, dairy, kidney beans, split peas, chick peas, mung beans, bananas, strawberries, avocado, eggs , spirulina.

In the evening eat your tryptophan rich snacks such as banana with 1 teaspoon of peanut butter or 2 oat cakes  topped with a slice turkey breast and some hummusor a few almonds or walnuts.

Do not eat large meals within 2 hours of bedtime and never go to bed hungry.

Avoid before bedtime bacon, cheese, chocolate, eggplant, ham, sugar, sausage, aged meats,cheeses and wine these foods contain tyramine which increase the release of norepinephrine a brain stimulant .

A lack of the nutrients calcium & magnesium can cause you to wake up after a few hours. Even a marginal lack of magnesium can prevent the brain from settling down at night-time. Good sources of magnesium – almonds, cashews, cocoa, cod, lima beans, figs, molasses, parsnips, soy beans, wholegrain cereals, kelp, eggs, seeds. Good sources of calcium- almonds, broccoli, bone meal, buckwheat, dairy products, egg yolk, green leafy vegetables, molasses, sardines, soybeans, turnips.

Get some direct sunlight outdoors for at least 30 mins daily to encourage the production of melatonin even on an overcast day the suns rays will still make their way through.

Drink tart cherry juice (get a good quality one from your health store). About 90 minutes before bedtime, drink an eight ounce serving. This will allow the melatonin a chance to go to work.

Go to bed when you are sleepy don’t stay up just for the sake of it.  

Use your bedroom only for sleep not working, eating or watching TV.

Avoid naps, especially in the afternoon. Power napping may help you get through the day, but if you find that you can't fall asleep at bedtime, eliminating even short catnaps may help.

Keep a regular sleep/wake cycle . Go to bed and wake up at the same time every day Set an alarm clock and get out of bed at the same time every morning no matter how you slept the night before. Once you establish regular patterns you will no longer require the alarm clock Going to bed and waking up at the same times every day helps your body to know when it should get tired

Switch any workout routine to the morning; evening workouts can keep you buzzing into the hours when you ought to be soundly asleep. Avoid working out within 4 hours of heading for bed.

Turn off all electronic devices at least 90 minutes before beg

A cup of Chamomile Tea before bed  Chamomile is rich in flavonoids and one such flavonoid that can promote sleep is apigenin. 

Set a bedtime routine for yourself for example:

A.   Have an Epsom salt bath with a few drops of lavender essential oils while listening to some relaxing music.

B.   Journaling – use this to capture stray thoughts while also getting rid of any random ideas that are in your head onto paper.

C.   Gratitude Log –write 3-5 things that you are grateful for today.

D.  So some meditation, deep abdominal breathing.

E.   Reduce unwanted noise. Turn on a white noise generator or a recording of sounds from nature. The constant, low-level sound drowns out other noises that may prevent you from falling asleep. You could also listen to soft, relaxing music.

F.   Where loose clothing in bed and don’t have the temperature in the room too high. Most people sleep best in a slightly cool room (around 65° F or 18° C) with adequate ventilation. A bedroom that is too hot or too cold can interfere with quality sleep.

G.  Visualizing a peaceful, restful place. Close your eyes and imagine a place or activity that is calming and peaceful for you. Concentrate on how relaxed this place or activity makes you feel.

Some Useful Herbs:

Passion flower is wonderful for those who tend to wake frequently throughout the night. This, too, is safe for children and those with compromised health. Try 30-60 drops of the tincture before bed. If you find that’s not enough, you can take that dose up to 4 times a day.

Hops is a fast-acting nervine and sedative, good for anxiety, hysteria, digestion, and stress-related illness. This herb is completely safe for most of the population (although due to the natural steroids found in hops, pregnant women and children under two years of age should avoid it). Grab a tincture or tea and follow the package directions.

Valerian is really good for a racing, worried mind. Try taking four capsules about an hour or so before bed . This will last you about four hours. If you wake in the night, you can take another four capsules. Valerian is a good sedative, but you won’t have any of the groggy side effects of a regular sedative. A note on valerian: your body can get used to this herb, so after three weeks, switch to one of the other recommended herbs for a couple of weeks and go back to valerian after that.

Theanine does not make you drowsy, sleepy or tired when taken during the day. However, part of preparing your mind to go into deeper sleep is first getting into a more relaxed state, which theanine clearly supports. Once you are relaxed you are more likely to enter brain wave states associated with deeper sleep. Taking theanine during the day may help you be more relaxed when you arrive at bedtime, and taking some before bedtime may also help you to relax so that you find it easier to get to sleep and stay asleep

Bedtime Drink

I love this recipe from Dale Pinnock.

SERVES ONE
1 mug cows’ milk  (or almond or soy milk)
1 chamomile tea bag 
2 teaspoons cocoa powder 
20 drops valerian tincture (you'll find this in your local health food shop)

Pour the milk into a small pan. Add the tea bag and simmer gently for about 8–10 minutes, to make a milky chamomile infusion.

Put the cocoa powder in the mug and mix with a small amount of water to make a thick paste.

Remove the tea bag from the milk, squeezing it to release the last remnants of chamomile infusion. Add the valerian tincture and pour the hot milk into the mug, stirring well to mix it with the cocoa paste. Drink it 10 minutes before you go to bed.

Candida Albicans - a diploid fungus that is always present in the genital and intestinal tracts. Candida levels are kept in check by the immune system and beneficial probiotic bacteria in the body. It only poses a problem if it is present in disproportionate quantities then it can cause an infection. When the candida fungal levels reach high levels, it can turn into a variety of infections including vaginal, penile, thrush, skin or systemic.

A weakened immune system can result in candidia as they are an opportunistic fungus and will take hold when your body is not strong enough to rid itself of it.

Many sufferers of Candidiasis remain undiagnosed by their doctors and unaware of their condition. Unfortunately, many doctors don’t recognize the systemic problems that Candidiasis causes. They only treat the symptoms such as vaginal infection or oral thrush. 

Depending on where the yeast infection outbreak is located, the symptoms can vary. It can be characterized by an array of symptoms such as:

Colitis, headaches, diarrhea, bad breath, mood swings, memory loss, temporary “fuzzy thinking”, prostatitis, canker sores, muscle and joint pain, PMS, burning tongue, extreme fatigue etc., etc. Rectal itching is another symptom. People who have intestinal candidiasis can alternate between being constipated and having diarrhea.

Symptoms will often present worse in damp or mouldy places or after consumption of foods containing sugar and or yeast.

 

Some Useful Supplements and herbs  

Aloe vera juice has been shown to boost the white blood cells ability to kill yeast cells.

Olive leaf extract with oleuropein is a powerful healer of microbial infections.

Grapefruit seed extract – helps rid the body of potentially harmful organisms.

Wild oregano oil is a potent antiseptic useful in killing a range of fungi.

Probiotics  to include Acidophillus, lactobacillus, bifidobacteria and Bio bifidus Fight candidia, helps to enhance cell function and restore balance in favour of the friendly bacteria..

Essential Fatty Acids – Black currant seed oil and flaxseed oil are important in healing candidiasis.

Garlic inhibits infecting organisms and acts as a natural antibiotic and immunostimulant

Turmeric extract is also good for killing off parasites.

Apple Cider Vinger helps to balance the pH level of your body and can prevent harmful pathogens like candidia from growing out of control. A teaspoon in a drop of water taken before each meal can aid digestion and prevent undigested food particles from feeding candidia in the gut.

Coconut oil contains some anti candidia properties fatty acids like caprylic acid and lauric acid are potent and antifungal agents.

 

**Please check with your healthcare provider to ensure that there are no contraindications with any existing medication that you may be on before taking supplements.

 

 

Eat more

Follow a low GL (Glycaemic Load) Diet

During a Candida cleanse, vegetables should be the primary source of nutrition. Eat a rainbow of colour to ensure you are getting all the phytonutrients and nutrients that you require.

Gluten Free grains – brown rice, millet, buckwheat, quinoa, teff, millet and barley.

Good quality lean protein such as chicken, turkey, legumes, good quality seafood etc.

Use herbs and spices such as garlic, ginger, cumin, black pepper, nutmeg, paprika, cayenne and turmeric

Certain herbs help in improving the digestion and can be safely consumed in the form of herbal infusions or teas. You could have chamomile tea, green tea, mint tea or ginger tea.

Eat no more than two portions of low GL fruit per day

Avoid

Do not eat breads containing yeast, biscuits, cakes, and fermented foods, such as soy sauce, vinegar, and pickled foods. Remove mould-containing foods from the diet. This includes aged-cheese, breads, and mushrooms.

Processed, packaged foods should not be eaten during an infection with Candida. These foods are often rich in sugar, yeast, and other substances that can encourage yeast proliferation. Avoid condiments like horseradish, mayonnaise, ketchup and relish due to the high sugar content in them.

Try to avoid anything that is sweet. Stay away from any type of sugar such as honey, fructose, maltose, molasses, syrup, chocolate and fruits. In fact, coffee, tea and alcohol should be avoided when one is following a candida cleanse diet.

Gluten-containing foods include wheat, barley, and rye. This includes products made with these ingredients such as bread and pasta.

 

Note: High levels of mercury in the body can result in candidiasis as mercury salts inhibit the growth of necessary friendly bacteria.

 

When you are on candida cleanse diet, you may sense flu-like symptoms in the first few days. Since the foods in the candida diet are devoid of sugar, the disease-causing fungus or yeast struggle to survive. As a result, they secrete a toxin called mycotoxin. It is due to the secretion of mycotoxin that you get fever and feel weak. You may also experience some weight loss. Such symptoms usually disappear after 10-15 days. If they persist, stop following the candida diet and consult a doctor for necessary evaluation and assistance.

 

The Best Way to Prevent Urinary Tract Infection's (UTI's) is to prevent bacteria from clinging to the lining of the urethra.

If you are prone to UTI's :

• Ensure you drink 100% cranberry juice daily just 1-2 oz per day will do. Don't be fooled by cranberry juice sold in your local supermarkets as these are generally cranberry juice cocktails full of sugar and bacteria loves sugar.
•  
• Drink plenty of water aim for between 8-10 glasses per day this helps to dilute the urine and can help flush out bacteria so it wont get a chance to cause infection.
•  
• Cranberry extract (Vaccinium microcarpon) can help maintain the health of the urinary tract naturally and reliably. Cranberry extract offers a host of antioxidants and nutrients that help fight infections and boost your overall health.
•  
• Probiotic's  to help your guts population of good bacteria which in turn help keep the "bad" bacteria in check and they also support a healthy immune system.
• In more than 80% of cases they are UTI's are caused by the overgrowth of the bacteria Escherichia coli (E.coli) originating from the digestive system or vagina, or more rarely the bloodstream. Infections from the digestive system are more common as the pathogenic bacteria that take a foothold in the gut are able to move easily from the anus to the urethra.
•  
• Don't hold it when you need to urinate! Women are often guilty of trying to finish a task before they go to the bathroom. Holding it when you need to go can help any bacteria that may be present develop into a full-fledged urinary tract infection.
•  
• You've probably heard that you should wipe from front to back after a bowl movement. This is especially important to help prevent bacteria from the anus from entering the vagina or urethra.

Help with Hair Loss

Here are my top list of supplements to help with hair loss.

 

 

Essential Fatty Acids-improves hair texture, prevents dry brittle hair
B vitamins- important for health and growth of hair
Biotin - deficiencies have been linked to hair loss use hair products containing biotin
MSM -aids with the manufacture of keratin a protein that is a major component of hair

Vitamin C with bioflavonoids - aids in improving scalp circulation

Silica - helps to strengthen your blood vessels and improve circulation, which can stimulate the blood flow to your scalp and encourage growth. It also is a necessary component of your skin’s connective tissues and helps to strengthen your bones, nails and hair.

 

• Use apple cider vinegar and sage tea as a rinse to help hair growth
• Rosemary essential oil has been traditionally used to increase circulation to the scalp.  Add a few drops per dollop of shampoo or, better yet, add a few drops of rosemary to coconut oil and massage your scalp regularly.
• Stress management is hugely important, try deep breathing exercises, meditation, take hot Epsom Salt baths.

Diet

I generally recommend eating six to 10 servings of various vegetables daily, two portions of  fruits, and an assortment of grains and legumes and lean meat products.

 

A low-protein diet or severely calorie-restricted diet can also cause temporary hair loss. Hair is a bi-product of our bodies and is mostly made up of protein (90%) and long chains of amino acids and peptide bonds. Aim to eat more plant sources of protein, nuts, seeds, quinoa, hemp or pea protein.

 

Iron & Zinc Iron is important for transmitting oxygen to your hair follicles and zinc aid the body in repairing and growing hair. Iron rich foods - lean red meat, chicken, turkey, eggs, chickpeas, legumes, flaxseeds. Zinc rich foods- chicken, cashews, milk, salmon, cacao, pumpkin seeds etc.

 

Essential Fatty Acids . Healthy fats help the body to assimilate vitamins that are essential for hair growth.  EFA- Fish oils, nuts, seeds, flaxseeds, chia seeds , walnut, dark green leafy veg, salmon, sardines , avocado.

 

Vitamin C is used in the body to build collagen which is really vital in producing new hair cells. Food sources of vitamin C - citrus fruits, green peppers, strawberries, tomatoes, broccoli, sweet potatoes etc. Your body needs enough vitamin C to absorb iron.

 

  

You will love this Hungarian Paprika Chicken

Serves 4
4 organic chicken legs (skinned)
1 tbsp of sweet paprika
1 tsp of spicy paprika
1 large finely chopped onion
½ tin chopped tomatoes
½ tbsp of white flour
170ml chicken stock

1. Fry the onion on low heat with the paprika.
2. In a separate pan sear the chicken legs.
3. Add chicken legs to the onions and add the chicken stock as well as the tinned tomatoes.
4. Let it simmer for at least 15 minutes.
5. Once the chicken is cooked and the sauce is flavoursome, add the white flour to thicken the sauce.
Note: If it isn’t spicy enough you can increase the spicy paprika. Keep tasting it.
6. Serve it with buckwheat and a dollop of low fat crème fraiche.

Everything you eat is either adding money into your health deposit account, or taking it away. By loading recipes up with anti-inflammatory foods you can switch off post-meal inflammation, which causes joint pains and aches as well as digestive pain and discomfort. You will notice the difference because, instead of feeling tired and deflated you’ll feel energised and alert.

Here is an example of some of the yummy recipes that my new class of Zest4life'Rs can experience on Tuesday.

Butternut Squash and Tenderstem Broccoli Salad

The bright colours of this salad are a good clue to its high ORAC content. Tenderstem is higher in antioxidants than broccoli and the orange butternut squash is an excellent source of carotenoids to help skin and eyes. This can be served whilst the squash is still warm or later, at room temperature.

Serves 3-4

Half a butternut squash, de-seeded and chopped into fairly thin slices (no need to peel unless you prefer to) 2 tsp dried oregano 1-2 tbsp mild or medium (not extra virgin) olive oil, or virgin rapeseed oil, for drizzling 200g (7oz) tenderstem Around 100g (4oz) mixed leaves, like rocket, watercress, baby spinach and lamb’s lettuce 2 tbsp roughly chopped sun dried or blush tomato pieces in oil, drained 50g (1oz) walnut halves, roughly chopped Plus salad dressing - optional

1 Preheat the oven to 225C/425F/Gas 7.

Toss the squash in the oregano and a little oil to coat then place on a baking tray. Roast for around 25-30 minutes or until tender then set aside.

2 Steam the tenderstem for around 3 minutes or until just tender then rinse in cold water to stop them cooking, and dry in a tea towel. Slice into sticks.

3 Place the leaves in a salad bowl then add the squash and tenderstem. Throw in the tomato and walnut pieces then dress. Cook’s notes Allergy suitability: gluten/wheat/dairy/yeast free (depending on any marinade oil for the sun dried tomatoes)

MSM has been used by athletes to help increase stamina and sore muscles .
The Oregan Health Service University demonstrated that MSM :
-inhibits pain impulses along nerve fibres
- lessens inflammation
-increases blood supply
- reduces muscle spasm
- softens scare tissue

Best taken with vitamin C and always drink loads of water.
MSM helps to nourish the hair, skin,nails; relieves pain and inflammation, promotes gastrointestinal health, aids immune function.

I love this Smoothie from Daily Bites
This low-glycemic smoothie is free of sweet fruits but packed with healthy fats. Don't expect it to be sweet—it's not. But the almond butter and avocado add delicious creaminess that you'll become addicted to over time! If you do wish for a sweeter smoothie, add pure liquid stevia to taste.
Ingredients
1 (4-inch) chunk of cucumber (I prefer to peel mine)
4-5 ice cubes
1/4 - 1/2 ripe avocado
1 tablespoon unsweetened almond butter, sunflower seed butter, or coconut butter
1 tablespoon hemp seeds
1 (1/2 to 1-inch) chunk fresh ginger root (peeled)
1/2 - 1 teaspoon ground cinnamon
1 cup spinach or other greens
2/3 cup water or unsweetened almond or hemp milk (more if needed)
Instructions
Place all of the ingredients in a blender in the order listed. (I use a Vita Mix.) Blend on high until creamy and smooth. (Add more water/milk if needed to reach the desired thickness.)
Enjoy immediately.
- See more at: http://www.dailybitesblog.com/2014/03/11/low-glycemic-green-smoothie/#sthash.uTPXYWFR.dpuf

A personalised Nutrition & Lifestyle Programme

I work with a wide variety of clients, from those seeking help with a specific illness to clients looking to improve their general health and lifestyle.  As a nutritional therapists, my work is focussed on the unique nutritional needs of an individual.

Nutritional Therapy can help with the following conditions

• Digestive Disorders: IBS & IBD, constipation, diarrhoea, bloating, reflux
• Heart Health: Raised cholesterol/homocysteine, hypertension, insulin resistance & diabetes
• Fatigue: Chronic fatigue, ME, low energy
• Weight Loss and Wellbeing: Childhood and adult obesity, sports nutrition
• Female Hormone Disorders: Infertility, PCOS, endometriosis, PMS, menopause, low thyroid function
• Stress Related Disorders: Adrenal fatigue, chronic fatigue
• Autoimmune Disorders: Rheumatoid arthritis, ulcerative colitis, Crohn’s, multiple sclerosis
• Skin Disorders: Acne, eczema, psoriasis
• Respiratory Disorders: Asthma, sinusitis, persistent runny nose
• Mood Disorders: Depression, anxiety, stress
• Behavioural Disorders: Attention deficit and hyperactivity disorders (ADHD), autistic spectrum disorders, dyspraxia

Contact me on greatnutrtioncork@gmail.com 

Tomato, Bacon and Spinach Quiche with Sweet Potato Crust

Recipe type: Entree, eggs, gluten free

Ingredients:
2 cups  shredded Sweet potato  (1-2 large)
2 tbsp Coconut oil or ghee, melted
Salt & Pepper
4 slices bacon, chopped
1 onion, chopped
8 Cherry tomatoes, quartered
1 large handful Baby spinach
2-3 garlic cloves, minced
6 eggs

Directions:
1.Preheat oven to 450 degrees , gas 8.
2.Grate sweet potatoes with box grater or food processor then wrap in paper towel to squeeze out excess moisture
3.Add hash browns to a 9″ pie pan with cooking fat, salt, and pepper, then mix and press evenly and firmly into the bottom and up the sides
4.Bake for 20-30 minutes or until hash browns are golden brown around the edges (my oven always takes that bit longer)
5.Remove and set aside then turn oven down to 350 degrees, gas 4
6.While the crust is baking, cook bacon in a skillet over medium heat until crisp
7.Remove to a paper towel-lined plate to drain
8.Discard (or keep!) excess bacon grease but leave ~1 tbsp in the skillet
9.Add onions and saute until translucent, 3-4 minutes
10.Add tomatoes and spinach and saute for 3-4 more minutes
11.Add garlic and mix well for 30 more seconds then remove from heat
12.Whisk together eggs, salt, and pepper in a medium bowl.
13.Add the bacon and veggie mixture then stir to combine
14.Pour mixture over crust and bake for 30-40 minutes, or until top is light brown
15.Let sit for 10 minutes before slicing and serving
16.Try not to eat the whole thing!

Great Nutrition Course starting in October

Enrolments been taken for Nutrition for Everyday Living – Short Course

This 2-weekend course provides useful and practical knowledge of nutrition for the whole family. Educating students about healthy food choices and utilising food as medicine.

Good nutrition is the key to vibrant health and well being, but with today’s fast paced society and compromised food supply, maintaining a balanced diet can seem like a confusing and overwhelming challenge.

This course is an introduction to the fundamentals of Nutritional Therapy and the application of its principles in everyday life. It is ideal for those already working in the health and wellness industry as well as people who have an interest or passion for good nutrition.

Key Features:

Food the Foundation of Good Health
Macro and Micro Nutrients
Cooking tips for optimum nutrition
How to balance your diet
Detoxification, Fasting and Cleansing safely
Improving your Mood with Food
Living Foods & Superfoods
Organic versus Non-Organic – Myths and Facts
Anti-ageing tips
Food labels: how to distinguish the food industry’s marketing ploys
Prerequisites:
No prior study required

Award:
CNM Certificate in Nutrition for Everday Living


Dates:Cork: October 18th, 19th and November 1st, 2nd


You can email me at cnmcork1@naturopathy.ie or phone on 0863731313 for further information and application form .


http://www.naturopathy.ie/courses/short-courses/nutrition-for-everyday-living/

Want to lose weight ? 

Are you interested in learning about nutrition and how to really take control of your health?

Starting In September in Cork City : Patrick Holford's zest4life : The Wellbeing Programme

This programme includes:

1.5 hours per week in a small group for 10 weeks
3 unique programmes, which all include:
Health, diet and lifestyle assessment
Comprehensive programme materials
Weekly body composition analysis
Personal food diary recommendations
Group coaching
Weekly health / wellbeing topics include:

Nutrients for health, vitality and weight loss
Good mood food
Food intolerances, health and weight loss
Breaking free from your childhood relationship with food
Exercise action planning
Anti-ageing from the inside out
Vitality & weight loss booster
Hormonal health
Healthy kids
Success planning, rewards, time & stress management techniques, positive brain training, motivation boosters and breakers and makers
Programme fee:€249
This includes all programme materials and books, access to online Introduction to GL video, initial health & weight loss assessment, personalized recommendations and 10 group sessions.

I also offer the option of 1:1 support if this method suits you better.

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GReat Nutrition’s  Classic Noodle Soup

There’s nothing like a hot bowl of chicken noodle soup on a rainy day or when you’re feeling under the weather. The soup’s steam helps relieve congestion and the warm broth coats a sore throat, but whether that comforting chicken noodle soup is actually healthy depends on the ingredients in the bowl. If you make your own soup with fresh ingredients, you can have a chicken noodle soup full of flavour and nutrients. The main benefit comes from the stock which contains minerals in a form the body can absorb easily- not just calcium but also magnesium, phosphorus, silicon, sulphur and trace minerals when the stock is home make of course.  These minerals along with the gelatine found in stock can help to boost the immune system, aid digestion and enhance the way our bodies use protein.

Ingredients.

1 medium chicken

5 pints of water

4 carrots coarsely chopped

4 sticks of celery coarsely chopped

1 unpeeled onion, quartered

2 large garlic clove

1 tbsp.Marigold Swiss Vegetable Bouillon Powder Reduced Salt

1 chicken stock cube

1 teaspoon whole black peppercorns

1 large bay leaf

6 parsley sprigs

2 thyme sprigs

Pinch sea salt

To make chicken noodle soup use either thin rice or egg noodles

¼ cup finely chopped flat leaf parsley. 

In a large stockpot combine the chicken, water, chopped carrots, celery, onion, garlic peppercorns, herbs, Marigold vegetable powder and chicken stock cube; bring to the boil.  Cover partially and simmer over a low heat for 45 -60 minutes. Transfer the chicken to a plate. Discard the skin. Pull the meat off the bones, cut into ½ inch pieces and allow to cool down and refrigerate.

Return the bones to the pot. Simmer for about 1 hour.  Strain the broth into another pot. Remove and dispose of the bones.  Liquidize the remainder of the vegetables in the broth with a hand blender, return to hob for approx. 30 mins until the liquid reduces.

At this stage I normally keep the amount of soup I want for now and store the rest in the fridge for the next 2 days.

In a saucepan of boiling salted water, cook the noodles as per pack instructions; drain and cook under running water. Add the noodles, chicken pieces and parsley to the pot and bring to a simmer. Ladle the soup into bowls and service hot. 

The vitamins and minerals vegetables provide are important in your daily diet, and especially when you’re fighting a cold. Celery and carrots are the two staple vegetables in most chicken noodle soups. Both veggies provide your body with calcium, magnesium, phosphorus and potassium. Celery is a great source of vitamin K, which is important for bone health. Carrots are high in vitamin A, which helps promote good vision and healthy skin and teeth. 

Tips

If you have the flu, adding a bit of fresh or ground ginger to your soup can help settle your stomach and relieve nausea.