Monday 1 December 2014
Cholesterol
Cholesterol is much feared and has had a very bad press in recent years. It is in fact
an essential and helpful chemical, most of which is produced by the liver. It is part of
the structure of every cell in the body and is especially important for the brain. As
with many aspects of life too much of a good thing can be a problem.
One fifth of cholesterol comes from the diet. Many people know of the role too much
fats play but what is often not acknowledged is the role of sugars. Fats and sugars
are closely associated with each other as forms of usable energy and energy storage.
They cannot be sensibly considered in isolation from each other.
The biggest strain for the body is too much energy (food), the body then has to find a
path for the elimination or storage of the overload.
We can reduce the cholesterol overload by one fifteenth if we take regular and varied
exercise. A mixture of energetic exercise (the kind that makes us breathless and
sweaty), stretching of muscles and strengthening of muscles (using weights such as
a tin of beans for arm and shoulder exercises).
So cholesterol is helpful and necessary, but you still need to balance the amount in
the blood stream, so it would be good to know how to eliminate what you no longer
need. You do this through the stools and it is bound with fibre.
All of your cholesterol is excreted in the stool If you are constipated and have high
cholesterol this is the first place to start.
Fibre, Fibre Fibre: ‘a bowel movement a day takes the cholesterol away’.
How to lower your cholesterol without drugs:
Eat Essential Fatty Acids in the recommended amount
Eat 7 Portions of Fruit and Veg per day- yes that’s right, 7!
Eggs are ‘eggscellent’, enjoy 5-6 per week
All fibre is beneficial. Soluble fibre is particularly helpful e.g. Oats, Oat Bran,
Psyllium Husks and Slippery Elm. Slippery Elm has added benefits for people
with Irritable Bowel Syndrome who cannot tolerate insoluble fibres (skin of
fruits and vegetables, beans and peas, wholegrains)
Exercise: Dance yourself happy! Walk and stretch regularly, join a class or
group if you find it hard to self-motivate
Drink water: 4 pints per day. This includes the water in herb teas, soups,
casseroles, yoghurts and other liquid foods.
Foods for strength of blood vessels:
The humble blackberry and blackcurrant have a role to play, also our native
bilberry and hawthorn berry.
We seem to love ‘new’ foods such as blueberries but all dark red and navy
berries have the same strengthening effect particularly on the small vessels of
Rutin is also strengthening. Buckwheat is a good source (try buckwheat pasta
as a change from wheat pasta). The pith of citrus is also high in rutin, this is
the white pithy core of citrus fruit, so don’t throw it away.
Foods for reducing Cholesterol:
All members of the onion family e.g. chives, leeks and especially garlic.
Include these in your diet on a regular basis.
Celery has a proven effect on reducing cholesterol. Eating 2 sticks a day has
a demonstrable effect, eating 7 sticks a day will reduce high cholesterol.
Almonds have research evidence of reducing cholesterol. Include these as
part of your 2-3 teaspoons per day to cover your essential fatty acids.
Hawthorn (Crataegus spp.): this is rich in antioxidants and cardiac glycosides
which has good evidence for strengthening heart muscle.
Limeflower (Tilia spp.): This herb is traditionally used as an anti-spasmodic,
particularly for the small blood vessels. It is also used for restlessness,
headache and high blood pressure. It is a gentle supportive herb used for all
Alfalfa (Medicago): This is a highly nutritious herb with cholesterol lowering
Chamomile (Chamomilla rec/mat.): Helpful for restlessness and anxiety. By
calming the nervous system there is a feedback loop calming stress
Rose (Rosa spp.): Good for lifting the spirits, soothing the digestion and
viewing the world through ‘rose tinted glasses’.
Wild Oats (Aveena sativa): Full of nutrition, particularly plant sterols which
lower cholesterol. This has traditionally been used to strengthen the
circulatory and nervous systems (as in support for ‘sowing your wild oats’).
I have blended these herbs for convenience as a Hearty Tea available on the
website or from the clinic. You can use them independently as teas (infusions),
Ginko biloba: In Ireland (Republic) this is only avaliable in consultation with a medical
herbalist. We can arrange a telephone consult for your convenience. It has a beneficial effect
on the circulation, particularly the ‘stickiness’ of the blood. This plays a role in the
inflammatory process which is associated with damage to the blood vessel walls that is
associated with high cholesterol. It is also good for poor memory and concentration.
Spices play a helpful role in protecting us from dietary excess, many people in
Western society are over-nourished and malnourished at the same time! We take in
too many calories but not always including the essential building blocks we need for
cell metabolism. Spices help us obtain the best from our foods.
Turmeric (Curcuma longa) is an anti-inflammatory spice. In order for
Cholesterol to cause harm there has to be inflammatory process. Turmeric
protects us from this inflammatory process (leaflet available on the website for
Black Pepper (Piper nigra) is a ‘helper’ for Turmeric. Taken together the
turmeric is one third more effective.
Fenugreek seeds (Trigonella foenum grecum): play several helpful roles, they
help modulate sugar metabolism, add fibre and contain helpful plant sterols.
(leaflet available on website for more info.).
Cinnamon (Cinnomomum verum) helps the body process refined sugars. Use
on toast instead of marmalade, put in porridge or cereal, add to a yoghurt etc.
The spices should be used liberally! Not a dainty sprinkle from a shaker still half full
from two years ago! Use 25 -50 gms per week happily.
Put in Essential Fatty Acids and portion size
Dr. Dílis Clare MBBCh, DRCOG, BSc (Herbal Medicine)
Health & Herbs Clinic of Integrated Medicine
Dietary Essential Fatty Acids
Oily fish Recommended 2-3 portions per week.
Sardines: Try these on toast. Tinned in brine, oil or tomato is fine (olive oil is
preferable). Try sardines in the blender with lemon juice, black pepper and a tsp. of
Mackerel: Try these fresh - simply grill them and then add lemon juice.
Tinned/canned is readily available. Treat as sardines above. Vacuum packed
smoked mackerel is also readily available and convenient (ideally ensure a natural
smoking process has been used, it usually says so on the packaging).
Salmon (wild): Available fresh in season and buy for the freezer. Tinned wild
salmon is readily available. Vacuum packed smoked or roasted wild salmon may be
available. Organic salmon is an option but significant chemical pesticides may be
permitted and environmental issues may be an issue. Check local resources and
Fresh (or frozen) tuna: Available from fishmongers or freezer of large stores. (Note:
tinned tuna is not a rich source of essential fatty acids)
Unsalted, uncoated nuts and seeds, with the exception of peanuts and pistachios.
Seeds: Sunflower, sesame, pumpkin, chia, freshly ground linseeds and hemp seeds.
Nuts: Almonds, pine nuts, walnuts, brazil nuts, hazelnuts, pecans, cashews.
Suggested amounts are two to three tsps. every day. Add to cereal, yoghurt and
stir- fries. Make a mix with raisins and have a small handful to help with sugar
Nuts and seeds are also high in Zinc and other minerals.
If constipated, grind linseeds in a coffee bean grinder. This gives fibre, essential fatty
acids and a rich source of minerals. Always take with water with linseeds.
Avocados – eat one every fortnight.
Tuesday 18 November 2014
Environmental toxins and expecting/nursing mothers-guide to avoiding overexposure
In the first national survey by the US obstetricians' attitudes towards counselling expectant mothers about environmental health hazards, nearly 80% agreed they should play more of a role in educating and raising awareness about toxic exposure in everyday life.
Virtually all pregnant women in the US had at least 43 different environmental chemicals in their bodies. Indeed alot of these are unavoidable but certain steps can be taken to reduce this toxic load.
The UK Royal College of Obstetricians and Gynaecologists concluded in a report(free online) the following steps should help reduce the burden by:
- Use fresh food rather than processed where possible
- Reduce use of foods/beverages in cans/plastic containers, including storage
- Minimise the use of personal care products such as moisturisers, cosmetics, shower gels and fragrances
- Minimise the purchase of newly-produced household furniture, fabrics, non-stick frying pans and cars while pregnant/nursing
- Avoid the use of parder/household/pet pesticides or fungicides(such as fly sprays or strips, rose sprays, flea powders)
- Avoid paint fumes
- Only take over the counter analgesics or painkillers when necessary
- Do not assume safety of products based on the absence of 'harmful' chemicals in their ingredients list, or the tag 'natural'
Useful websites;
www.safecosmetics.org
www.organic-trust.org
www.naturalproductsassoc.org
Wednesday 12 November 2014
Appreciation
This is our last ‘away’ weekend of the
year, this is good as the nights draw in and the wind howls and you know it is
time to hibernate around the wood burning stove with the flames of peat adding
an earthy aroma and bright yellow flame.
When I say ‘our’ last weekend on the road I refer to the whole team who prepare the logistics, design the banners and man the stalls. Over recent months we have been to Bloom garden Festival at the invitation of Woodies DIY, the Ploughing Championships, Allergy Expo in Dublin and Cork.
From Cork I went to lecture the Pharmacy students in Athlone
Institute of Technology and one of the slides I was dreaming up was advocating
self care as a key to success.
This lead me to reflect on why I feel so fortunate: my work life is so happy because I do what I love and I have a team to support me with the aspects for which I have neither the affinity nor the aptitude. The amazing (to me) realization that other people love to administer, technify (new word for the English language) and organize makes me feel grateful and humble in equal measure. Because of the team I get to do more of what I love, which is mostly talking and teaching!!
Ploughing Championships |
Watch out for our Academy launch of the
Introduction to Herbal Medicine on-line course. http://drclaresacademy.com Just piloting it as we speak.
So thank you and appreciation for team effort. We are always willing to help where we can and let us know of difficulties with any of our platforms for keeping you involved and informed.
So thank you and appreciation for team effort. We are always willing to help where we can and let us know of difficulties with any of our platforms for keeping you involved and informed.
Don’t forget to exercise as a break from
hibernating.
Dance around the kitchen table if it is truly wicked outside.
Dance around the kitchen table if it is truly wicked outside.
Dr Dilis
Monday 10 November 2014
Hibernating season begins in Health and Herbs!
This is our last ‘away’ weekend of the year, this is good as the nights draw in and the wind howls and you know it is time to hibernate around the wood burning stove with the flames of peat adding an earthy aroma and bright yellow flame.
When I say ‘our’ last weekend on the road I refer to the whole team who prepare the logistics, design the banners and man the stalls. Over recent months we have been to Bloom Garden Festival at the invitation of Woodies DIY, the Ploughing Championships, The Allergy Expo in Dublin and here in Cork where I am today. From here I am going to lecture the Pharmacy students in Athlone Institute of Technology and one of the slides I was dreaming up was advocating self care as a key to success.
This lead me to reflect on why I feel so fortunate: my work life is so happy because I do what I love and I have a team to support me with the aspects for which I have neither the affinity nor the aptitude. The amazing (to me) realization that other people love to administer, technify (new word for the English language) and organize makes me feel grateful and humble in equal measure. Because of the team I get to do more of what I love, which is mostly talking and teaching!!
So thank you and appreciation for team effort, we are always willing to help where we can, and let us know of difficulties with any of our platforms for keeping you involved and informed.
Watch out for our Academy launch of the Introduction to Herbal Medicine on-line course. Just piloting it as we speak.
Don’t forget to exercise as a break from hibernating. Dance around the kitchen table if it is truly wicked outside.
Dr Dilis
Gluten and dairy free chickpea flour flatbread recipe
I came across a great recipe for Chickpea flour flatbread recently. It's naturally gluten and dairy free, takes five minutes to prepare and is so adaptable.
You can get ground chickpea flour in some health food shops and Asian shops. (It's most commonly used as the batter in onion bhajis and pakoras commonly seen on menus in Indian restaurants. It can also be called besan, garbanzo bean flour or gram flour.
The basic bread recipe is as follows:
1 cup of chickpea flour
1 cup of water
3 tbsp of olive oil
1/2 tsp sea salt
1 tsp freshly ground black pepper
1/3 cup of finely chopped onion
2-3 cloves of garlic finely chopped
Mix them together in a food processor or a bowl and add your flavourings.
I've made two versions so far: fresh rosemary & olive, and also fresh coriander, lime & chilli flakes. Both came out really well, so you can adapt the bread to match whatever you're serving it with.
You can also use it as a pizza base, or make pancakes out of it!
More variations can be found at:
You can get ground chickpea flour in some health food shops and Asian shops. (It's most commonly used as the batter in onion bhajis and pakoras commonly seen on menus in Indian restaurants. It can also be called besan, garbanzo bean flour or gram flour.
The basic bread recipe is as follows:
1 cup of chickpea flour
1 cup of water
3 tbsp of olive oil
1/2 tsp sea salt
1 tsp freshly ground black pepper
1/3 cup of finely chopped onion
2-3 cloves of garlic finely chopped
Mix them together in a food processor or a bowl and add your flavourings.
I've made two versions so far: fresh rosemary & olive, and also fresh coriander, lime & chilli flakes. Both came out really well, so you can adapt the bread to match whatever you're serving it with.
You can also use it as a pizza base, or make pancakes out of it!
More variations can be found at:
or:
or
Happy eating!
Thursday 6 November 2014
"Healthy is the new sexy"
Hi everyone
I went to a fantastic cookery class 2 weeks ago in 37 West.
Gill is so knowledgable about all food Paleo.
I don't think I could stick to it completely but it was great to get some really nice recipe ideas.
I was delighted when she asked me to come and do some Juice workshop classes there in November.
I will keep you posted with the dates.
Gill is a real inspiration to anyone wanting to take an idea and dream and make it into a reality.
37 West is a beautiful restaurant which I love to go to.
"Healthy is definitely the new sexy"
Michelle xx
I went to a fantastic cookery class 2 weeks ago in 37 West.
Gill is so knowledgable about all food Paleo.
I don't think I could stick to it completely but it was great to get some really nice recipe ideas.
I was delighted when she asked me to come and do some Juice workshop classes there in November.
I will keep you posted with the dates.
Gill is a real inspiration to anyone wanting to take an idea and dream and make it into a reality.
37 West is a beautiful restaurant which I love to go to.
"Healthy is definitely the new sexy"
Michelle xx
Tuesday 4 November 2014
Asian Salmon Skewers with Buckwheat Noodles
I made this for my children last week because it looked yummy of course but I was falling into the 'cooking fish safe and boring' category. They wanted more so be warned!
We should all be aiming to eat 2-3 portions of oily fish weekly(unless otherwise advised) so try this recipe on your little or big ones. I used salmon but you could use *prawns, trout, sea bass, fresh tuna steak or even scallops.
Get some wooden skewers and soak them in water for at least 20 minutes-if you use metal ones thats fine too.
What you will need-
2 *salmon darnes sliced across the grain at least 1 cm thick
4 skewers
225g buckwheat noodles cooked in lots of water and stirred well while cooking
1tsp toasted sesame oil
Pinch of white sesame seeds
For the marinade:
1 tbsp local honey
2 tbsp braggs liquid amino or tamari
1 tbsp wholegrain mustard
1 lime juiced
1/4 red chilli seeds in or out(for kiddies) and finely diced
1 tsp grated ginger
1 tsp sweet chilli sauce
Mix the marinade togethor and brush over fish.
Leave aside for as long as possible-maybe an hour minimum
Salmon skewers with buckwheat noodles,steamed broccoli and soybeans |
Thread the fish slices onto the skewers like a snake(see above) and place on a lined tray.I put the lime into the oven too for a finish toasty lime finishing squeeze on serving...
Serve with the noodles drizzled with the sesame oil, roasted lime, sesame seeds and a few coriander leaves if you have some.
Enjoy.
Happy health
Tara
Saturday 1 November 2014
Laughing is the best medicine
This time of the year can be busy and sometimes we just forget or don't have time to catch up with friends or family.
I love catching up with friends over some food or a glass of wine and having a proper giggle.
“Your sense of humor is one of the most powerful tools you have to make certain that your daily mood and emotional state support good health.”
~ Paul E. McGhee, Ph.D.
Laughing is a great stress reliever and has been proven to help lose weight. Nothing works faster or more dependably to bring your mind and body back into balance than a good laugh. Humor lightens your burdens, inspires hopes, connects you to others, and keeps you grounded, focused, and alert.
The Benefits of Laughter | ||
Physical Health Benefits:
| Mental Health Benefits:
| Social Benefits:
|
So I might give the gym a miss this evening and catch up with friends. :)
Michelle xx
Wednesday 29 October 2014
Monday 27 October 2014
Taking seaweed really does work :)
Hi everyone
Sorry we haven't put up a blog in ages.
It has all been a bit busy around Health & Herbs these days.
We were delighted that Prannie Rhatigan came to launch Dr Clare's Thyroid Clinic a few weeks ago.
She really is one friendly amazing lady and she looks fantastic not long after having a baby.
Taking seaweed really does work :)
We are all loving her book which is available to buy here in H & H.
Sorry we haven't put up a blog in ages.
It has all been a bit busy around Health & Herbs these days.
We were delighted that Prannie Rhatigan came to launch Dr Clare's Thyroid Clinic a few weeks ago.
She really is one friendly amazing lady and she looks fantastic not long after having a baby.
Taking seaweed really does work :)
We are all loving her book which is available to buy here in H & H.
Friday 24 October 2014
Herbs for Allergies
Herbs for Allergies
As I have just revisited herbs for allergies I thought you might like to see my presentation. Don't worry about the medical references, I don't go into them, I included some to address the constant challenge of 'where's the evidence'? well here's a little taster. Just because you are not familiar with it does not mean it does not exist.
Anyway that's not the main point. Nettles, eyebright, chamomile, plantain (ribwort), elderflower, grindelia, ground ivy and peppermint are the herbs in Dr Clare's range of herbal remedies suitable for mild to moderate symptoms used for self management. In combination they are nourishing, strengthening, anti-allergy, antispasmodic and digestive; because these are the herbal actions I find helpful for allergic symptoms. The blood cleansing effects of promoting sweating and urine flow help the body deal with the biochemical overload of over stimulation of the immune system and the calming effect on the nervous system is welcome in such distressing conditions.
The Hayfever Tea is most commonly used by people with hayfever but can be used for any allergic tendency including asthma and urticaria (a chronic condition of persistent or recurring itching and weals usually with no known provoking factor).
Khella and Ephedra are only suitable for practitioner use, and it is advisable to see a medical herbalist for moderate to severe asthma.
Remember to continue your asthma medication and only reduce in a stepdown treatment plan in conjunction with your healthcare provider.
I hope you find this interesting
Dilis
As I have just revisited herbs for allergies I thought you might like to see my presentation. Don't worry about the medical references, I don't go into them, I included some to address the constant challenge of 'where's the evidence'? well here's a little taster. Just because you are not familiar with it does not mean it does not exist.
Anyway that's not the main point. Nettles, eyebright, chamomile, plantain (ribwort), elderflower, grindelia, ground ivy and peppermint are the herbs in Dr Clare's range of herbal remedies suitable for mild to moderate symptoms used for self management. In combination they are nourishing, strengthening, anti-allergy, antispasmodic and digestive; because these are the herbal actions I find helpful for allergic symptoms. The blood cleansing effects of promoting sweating and urine flow help the body deal with the biochemical overload of over stimulation of the immune system and the calming effect on the nervous system is welcome in such distressing conditions.
The Hayfever Tea is most commonly used by people with hayfever but can be used for any allergic tendency including asthma and urticaria (a chronic condition of persistent or recurring itching and weals usually with no known provoking factor).
Khella and Ephedra are only suitable for practitioner use, and it is advisable to see a medical herbalist for moderate to severe asthma.
Remember to continue your asthma medication and only reduce in a stepdown treatment plan in conjunction with your healthcare provider.
I hope you find this interesting
Dilis
Thursday 9 October 2014
Ever heard of MACA?
Ever heard of MACA?
Often referred to as the Peruvian Ginseng, it is known there today as the Fountain of Youth.
Here's a quick summary:
It is a superfood, due to its high level of protein, amino acids, vitamins and minerals.
Also a high source of easily absorable calcium.
Espically good for women through the various stages of menstruation.
Studies have shown that maca can increase physical endurance and boost athletic performance.
Therfor a good supplement for energy, stamina and fertility.
Keep an eye out for it the next time you are in your local healthstore.
Michelle :)
Often referred to as the Peruvian Ginseng, it is known there today as the Fountain of Youth.
Here's a quick summary:
It is a superfood, due to its high level of protein, amino acids, vitamins and minerals.
Also a high source of easily absorable calcium.
Espically good for women through the various stages of menstruation.
Studies have shown that maca can increase physical endurance and boost athletic performance.
Therfor a good supplement for energy, stamina and fertility.
Keep an eye out for it the next time you are in your local healthstore.
Michelle :)
Thursday 2 October 2014
Do you know the Mercury Levels In Fish?
Do you know the Mercury Levels In Fish?
Fish and Fish oils should provide the health benefits of Omega 3 essential fatty acids without the risk of toxicity.
Low Mercury containing Fish:
Arctic cod. Crab. Crawfish. Haddock(atlantic).Hake.Herring.Mackeral(N.atlantic).Plaice.Salmon(wild).Sardine.Scallop.Squid.Trout.Whiting.
Medium Mercury containing Fish:
Cod.Halibut(pacific,atlantic).Lobster.Monkfish.Tuna.Snapper.Skate.
High Mercury containing Fish:
Shark.Seabass.(chilean)Swordfish.Bluefish.Mackeral(gulf)
Essential fatty acids from fish and fish oils are needed for brain function,especially anxiety.It helps with your immune system,joints and hormone balance.
Will this change your decision on which fish to choose?
Michelle :)
Fish and Fish oils should provide the health benefits of Omega 3 essential fatty acids without the risk of toxicity.
Low Mercury containing Fish:
Arctic cod. Crab. Crawfish. Haddock(atlantic).Hake.Herring.Mackeral(N.atlantic).Plaice.Salmon(wild).Sardine.Scallop.Squid.Trout.Whiting.
Medium Mercury containing Fish:
Cod.Halibut(pacific,atlantic).Lobster.Monkfish.Tuna.Snapper.Skate.
High Mercury containing Fish:
Shark.Seabass.(chilean)Swordfish.Bluefish.Mackeral(gulf)
Essential fatty acids from fish and fish oils are needed for brain function,especially anxiety.It helps with your immune system,joints and hormone balance.
Will this change your decision on which fish to choose?
Michelle :)
Saturday 27 September 2014
Friday 19 September 2014
Benefits of Pea Protein
Benefits of Pea Protein.
This is what I add to my juices
This product is made of peas, from which the protein is extracted and concentrated. It is a rich source of amino acids and is easily digested and absorbed.
Ideal for Slimmers, as it has a very low glycaemic index. It is more filling and can hold hunger back for longer.
Add 20gr(2 heaped dessertspoons) into your juice, soups or muesli.
A great supplement for those wanting to build up muscle or involved in sports.
Muscle mass can only be increased if the diet supplies sufficient high quality protein. This product can be used as an overall protein booster.Up to 40g can be taken a day.
It is free from wheat, gluten,dairy products,egg, soya. Suitable for vegetarians and vegans.
This is an ideal supplement if you are doing a juice detox.
Hemp powder can also be used.
Michelle :)
This is what I add to my juices
This product is made of peas, from which the protein is extracted and concentrated. It is a rich source of amino acids and is easily digested and absorbed.
Ideal for Slimmers, as it has a very low glycaemic index. It is more filling and can hold hunger back for longer.
Add 20gr(2 heaped dessertspoons) into your juice, soups or muesli.
A great supplement for those wanting to build up muscle or involved in sports.
Muscle mass can only be increased if the diet supplies sufficient high quality protein. This product can be used as an overall protein booster.Up to 40g can be taken a day.
It is free from wheat, gluten,dairy products,egg, soya. Suitable for vegetarians and vegans.
This is an ideal supplement if you are doing a juice detox.
Hemp powder can also be used.
Michelle :)
Monday 15 September 2014
Depression-all around us but not always in a bad way
I was happily setting off on an excursion with some like minded people yesterday, enjoying our lovely Indian summer. As you do I struck up a conversation with a friend I have known for 3 years about not understanding how you some people have no interest in making the most of good weather-stay on their couches or whatever takes their sedentary fancy she shared how she has been a long term sufferer of depression.
As a result we had a great conversation about how she could spend months in a 'dark hole' not even able to dress, get out of bed or do the simplest of tasks. Claire(name changed) had made a conscious decision to start talking about her illness about a year ago with all the proactive articles, campaigns etc. trying to make us open up and use this domino effect to stir others into doing the same. Not because it makes you better but for her she felt it was her turn to halp others and I suppose perhaps the energy it takes to hide something so huge and part of your core takes alot of work.
Through the years and varying medications she has found talking at her local AWARE group meetings, walking her dog and getting out there in the fresh air has given her the tools to live depression on a day to day basis.
There is a family history of depression in my own family and I have watched people very close to me struggle to take medication/not take medication/admit/not admit'they have a problem' and also succeed to manage this life long illness with great pride.
I always feel so privileged when someone like Claire chooses to confide their story in me. I would never underestimate how hard it must be to say those words and whether you suffer with depression of any form or share the load with someone take comfort in he knowledge all over Ireland, Europe, the world YOU ARE NOT ALONE.
aware.ie have loads of great information on the website and click on the link below for the september blog.
http://www.aware.ie/september-blog-post-the-language-of-our-narratives/
Also I have noticed a great poster campaign around Galway so I am sure it is nationwide recognising the first 5 signs of depression so look out for it.
Happy health.
As a result we had a great conversation about how she could spend months in a 'dark hole' not even able to dress, get out of bed or do the simplest of tasks. Claire(name changed) had made a conscious decision to start talking about her illness about a year ago with all the proactive articles, campaigns etc. trying to make us open up and use this domino effect to stir others into doing the same. Not because it makes you better but for her she felt it was her turn to halp others and I suppose perhaps the energy it takes to hide something so huge and part of your core takes alot of work.
Through the years and varying medications she has found talking at her local AWARE group meetings, walking her dog and getting out there in the fresh air has given her the tools to live depression on a day to day basis.
There is a family history of depression in my own family and I have watched people very close to me struggle to take medication/not take medication/admit/not admit'they have a problem' and also succeed to manage this life long illness with great pride.
I always feel so privileged when someone like Claire chooses to confide their story in me. I would never underestimate how hard it must be to say those words and whether you suffer with depression of any form or share the load with someone take comfort in he knowledge all over Ireland, Europe, the world YOU ARE NOT ALONE.
aware.ie have loads of great information on the website and click on the link below for the september blog.
http://www.aware.ie/september-blog-post-the-language-of-our-narratives/
Also I have noticed a great poster campaign around Galway so I am sure it is nationwide recognising the first 5 signs of depression so look out for it.
Happy health.
Thursday 11 September 2014
Healthy juices for all kinds of health benefits
Healthy juices for all kinds of health benefits
Carrot + Ginger + Apple – Boost and cleanse the body system
Apple + Cucumber + Celery - Prevent cancer, reduce cholesterol, and eliminate stomach upset and headache
Tomato + Carrot + Apple – Improve skin complexion and eliminate bad breath
Orange + Ginger + Cucumber – Improve Skin texture and moisture and reduce body heat
Pineapple + Apple + Watermelon – To dispel excess salts, nourishes the bladder and kidney
Apple + Cucumber + Kiwi – To improve skin complexion
Pear & Banana - Regulates sugar content
Carrot + Apple + Pear + Mango – Clear body heat, counteracts toxicity, decreased blood pressure and fight oxidization
The next time you go for a fresh fruit juice, do consider which kind of juices may help you improve certain aspects of your life.
Enjoy
Michelle :)
Carrot + Ginger + Apple – Boost and cleanse the body system
Apple + Cucumber + Celery - Prevent cancer, reduce cholesterol, and eliminate stomach upset and headache
Tomato + Carrot + Apple – Improve skin complexion and eliminate bad breath
Orange + Ginger + Cucumber – Improve Skin texture and moisture and reduce body heat
Pineapple + Apple + Watermelon – To dispel excess salts, nourishes the bladder and kidney
Apple + Cucumber + Kiwi – To improve skin complexion
Pear & Banana - Regulates sugar content
Carrot + Apple + Pear + Mango – Clear body heat, counteracts toxicity, decreased blood pressure and fight oxidization
The next time you go for a fresh fruit juice, do consider which kind of juices may help you improve certain aspects of your life.
Enjoy
Michelle :)
Thursday 4 September 2014
Raw Lemon Coconut Balls
This is one of my favourites.
Raw Lemon Coconut Balls
- 2 tbsp Superfood Protein- hemp/pea protein etc
- 1 cup ground almonds
- 4 tbsp coconut oil
- 1 lemon (juice zest)
- 2 cups organic desiccated coconut
- 2 tbsp raw honey
Blend all ingredients (except 1/2 cup desiccated coconut) in the food processor or blender until dough consistency. Roll into small balls and roll in the remaining desiccated coconut to coat. Store in fridge and enjoy when you feel like a healthy treat!
- 2 tbsp Superfood Protein- hemp/pea protein etc
- 1 cup ground almonds
- 4 tbsp coconut oil
- 1 lemon (juice zest)
- 2 cups organic desiccated coconut
- 2 tbsp raw honey
Blend all ingredients (except 1/2 cup desiccated coconut) in the food processor or blender until dough consistency. Roll into small balls and roll in the remaining desiccated coconut to coat. Store in fridge and enjoy when you feel like a healthy treat!
Michelle :)
Wednesday 27 August 2014
How to make FROZEN SPINACH CUBES for Green Smoothies
How to make FROZEN SPINACH CUBES for Green Smoothies
(Always use organic ingredients when available.)
Fill up your blender with fresh spinach leaves and add a bit of purified water to blend.
Pour it into an ice cube tray and freeze.
Take them out of the ice cube tray when frozen.
(I then store mine in a ziploc freezer bag in the freezer)
When it's smoothie making time--pop a few frozen spinach cubes into your blender.
Add some fruit and liquid. Enjoy!
Michelle :)
(Always use organic ingredients when available.)
Fill up your blender with fresh spinach leaves and add a bit of purified water to blend.
Pour it into an ice cube tray and freeze.
Take them out of the ice cube tray when frozen.
(I then store mine in a ziploc freezer bag in the freezer)
When it's smoothie making time--pop a few frozen spinach cubes into your blender.
Add some fruit and liquid. Enjoy!
Michelle :)
Sunday 24 August 2014
Dr. Clare on the Sean O'Rourke Show
Keep an ear out for Dr. Clare's regular slot on 'Today with Sean O'Rourke' on RTE Radio 1.
Tuesday 19 August 2014
Dirty Dozen Pesticides in fruit and vegetables 2014
‘Dirty dozen’ fruit and vegetables list 2014
According to the latest annual report from Environmental Working Group (EWG), you could consume an average of 14 different pesticides each day if you eat five servings of fruits and veggies from the EWG dirty dozen list of produce with the highest levels of pesticides based on the group's lab analyses.
Apples are in the top spot this year, with pesticide residues on 99 percent of the samples. So what's a grocery shopper to do? Going organic is one option, as is sticking to the "Clean 15," or the EWG's list of foods with the lowest pesticide levels.
Dirty Dozen list 2014-
1. Just like last year, apples are No. 1 on the contamination list — 99 percent of the apples tested had at least one pesticide.You might think that peeling an apple would be the best way to rid it of pesticides, but that peel is a treasure trove of valuable nutrients such as vitamin A, vitamin C, and an antioxidant called quercetin. Instead, rinse and scrub the apple thoroughly or buy organic varieties.
2. Celery-Rinsing and scrubbing celery may lower pesticide levels somewhat, but celery’s thin skin lets chemicals penetrate all the way through, so you’re really better off choosing organic celery.
3. Strawberries-Strawberries are also a repeat offender on the "dirty dozen" list. With their rich color and delicious flavor, strawberries are positively teeming with antioxidants, including vitamins A and C, and pesticides.
4. Peaches-the skin is so thin that many pesticides penetrate the fruit anyway. Therefore, organic food is really the best choice for this member of the dirty dozen. Sweet, delicious peaches are high in vitamin C, vitamin A, and fiber. They also have a laxative and cleansing effect on the bowels and are easy for the elderly to digest.
5. Rinsing and drying the spinach — among the most contaminated vegetables — before eating it helps reduce pesticide exposure some, but here again, organic spinach is the best way to avoid chemicals. Spinach is a low-calorie, delicious choice in salads, and that bold green color is an indicator of its rich content of nutrients such as vitamins A and C, calcium, folate, and fiber.
6. Nectarines-Nectarines look and taste a lot like peaches (they're both low in calories and high in vitamins A and C) so it's not surprising that they also have some of the same pesticide problems. Buy irish nectaries and organic where possible.
7. Grapes-A single grape tested positive for 15 pesticides, making grapes a good choice to buy organic. In addition to vitamins A and C, red and Concord grapes have a compound in the skin called resveratrol, which seems to provide specific heart-healthy benefits.
8. Bell peppers-The bright, bold colors of these vegetables, particularly the red sweet bell peppers, are a sure sign that they are brimming with antioxidants, most notably vitamin C. Scrub them well!
9. Potatoes-Unfortunately for the humble spud, the average potato had a higher weight of pesticides than any other crop! People often peel potatoes, which does help reduce the pesticide levels of this root vegetable member of the dirty dozen. The only problem is that the potato skins hold most of the nutrients, including fiber, potassium, and vitamin C. To get the most nutrients without the pesticides, opt for organic potatoes.
10. Cherry tomatoes tested positive for 13 kinds of pesticide, according to the EWG. However, don't let that stop you from including this versatile produce in your diet. Choose plump tomatoes that have skins free from bruises and cracks, and wash thoroughly before eating. The nutritional benefits of cherry tomatoes include vitamins A, C, and K, as well as potassium.
11. Cucumbers are a popular, crunchy addition to salads, but they also made the list of vegetables on the dirty dozen. To get the best cucumbers, select the organic variety and look for those that are well-shaped and dark green. Cucumbers are a good source of vitamin C. Besides salads, cucumbers go well in pita pockets and wraps, served with veggie dip, or in cold soups like gazpacho.
12. Chilli peppers-Rounding out the list of foods with the most pesticides are hot peppers. Packed with vitamins A, B6, and C a good clean should remove most of the pesticides.
There is growing evidence to support the reality that pesticides, fertilizers, synthetic hormones etc being sprayed or administered to plants and animals are causing negative health effects inside our bodies so eat organic, local and in season where possible.
Happy health.
Tara Canning
Nutritionist|Masterchef
www.taracanning.ie
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