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.

You can contact me directly on 0863731313 or email me on greatnutritioncork@gmail.com

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.