Good Nutrition Advice

For a healthy body and mind

Month: March 2016

Reduce Your Risk of Developing Alzheimer's

Reduce Your Risk of Developing Alzheimer’s

Did you know that research has looked at whether different dietary patterns can protect you and reduce your risk of developing Alzheimer’s?

A study of over 2,000 people over the age of 65 (without dementia) followed for four years, has shown that those who have higher intakes of salad, nuts, fish, tomatoes, cruciferous vegetables, fruits and dark and green leafy vegetables and lower intakes of dairy products, red meat, organ meat and butter have a strongly associated lower risk of Alzheimer’s.

Having good levels of antioxidants is also important in reducing the risk of Alzheimer’s disease. Research has shown a 30% drop in dementia risk among regular fruit and vegetable eaters so the recommendation is to ‘eat a rainbow’ and include as many different coloured fruit and vegetables in your diet as each colour will give you different antioxidants.

Research has also looked at the use of antioxidant supplements in reducing the risk of Alzheimer’s. One study showed that a combination of vitamin E (400ius) and vitamin C (500mg) helped to reduce the risk and it is also known that taking antioxidant supplements can reduce the deterioration rate of Alzheimer’s in people who have already been diagnosed.



Coconut Almond Berry Cake 2

Coconut, Almond and Berry Cake

By Sara Borg.


  • 200g ground almonds
  • 1/2 cup Organic coconut flour
  • 2tsp Baking powder
  • 1/4 tsp salt
  • 120g Coconut oil, melted
  • 100g Coconut palm sugar
  • 100g Pure Honey
  • 1tsp Vanilla extract
  • 4 Eggs
  • 1/2 cup Milk
  • 1 & 1/2 cup of mixed berries (frozen also work well but allow to thaw thoroughly beforehand)

For the coconut cream frosting:

  • 1x 400ml Full fat Coconut milk/Coconut cream
  • 2 cups of mixed berries (fresh berries work better than frozen)
  • 1 cup Flaked almonds

Method for coconut cream frosting:

  1. Chill your coconut cream or coconut milk in the fridge overnight the day before you’re planning on making the cake.
  2. Be careful not to shake the can as this will encourage the cream and liquid to mix together.
  3. The following day, chill a metal bowl in the fridge or freezer.
  4. Take out the can from the fridge being careful not to tip it. Remove the lid and take out the cream from the top which should have hardened and seperated from the liquid. You can use the remaining liquid for smoothies.
  5. Place the hardened cream into your chilled bowl and mix with a handheld mixer until a creamy consistency forms. I like to keep mine plain and simple for this recipe as the sweetness of the cake is just enough, however, if desired you may add 1/2 a tsp of vanilla extract, raw cacoa, cinammon or honey for added sweetness.

Method for Coconut, Almond and Berry cake:

  1. Preheat the oven to 170c and line a medium sized cake tin with parchment paper.
  2. Combine the ground almonds, coconut flour, baking powder and salt together.
  3. Pour the melted coconut oil,coconut sugar and honey into your food mixer and whisk on a medium power until well combined and a creamy texture forms.
  4. Start by adding the eggs one at a time into the butter mixture, followed by the vanilla extract and milk.
  5. Now add the flour mixture gradually into the butter mixture until a cake batter forms.
  6. Fold in your berries and pour the mixture into your cake tin.
  7. Bake for approximately 30-35 mins or until a skewer comes out clean when inserted into the centre.
  8. Allow to cool. This is essential as being a very moist cake it will crack easily. Lastly, top with coconut cream (this can also be done a day later), mixed berries and toasted flaked almonds.
  9. Keep refridgerated for 2-3 days (if it lasts that long!)


Sara Borg

About Sara

I was born into a family of healthy eaters and from that my passion for healthy eating and all things good for you grew. I am very conscious about giving my body all the goodness that it deserves, especially in today’s fast-paced lifestyle where pre-packed ready meals and sugar loaded snacks are so easily available.

Read more about me here…

These Dietary Changes Reduce Diabetes Risk

Type 2 diabetes risk can be reduced by adjusting the dietary intake of certain foods.

Dietary fibre — especially from cereal and vegetable sources — can reduce diabetes risk, a new study finds. Diabetes is a serious health condition which affects over 360 million people in the world.

It is estimated that by 2030 more than 550 million people worldwide will suffer from diabetes. Previous studies have reported possible benefits of dietary fibre to reduce diabetes risk. But, until now, the exact type of fibre had not been evaluated.

In the study participants were divided into four groups: from lowest to highest fibre intake. The risk of developing type 2 diabetes over 11 years was assessed. Participants consuming 19g, or less, of fibre had an 18% higher risk of developing diabetes compared to those consuming over 26g per day.

Cereal and vegetable sources of fibre had the most impact on reducing diabetes. But fruit fibre didn’t have any effect on reducing the risk of diabetes. The study also found that dietary fibre can help people maintain a healthy weight.

This in turn also reduces the risk of type 2 diabetes. Mr Dagfinn Aune the co-author of this study said:

“Taken together, our results indicate that individuals with diets rich in fiber, in particular cereal fiber, may be at lower risk of type 2 diabetes.

We are not certain why this might be, but potential mechanisms could include feeling physically full for longer, prolonged release of hormonal signals, slowed down nutrient absorption, or altered fermentation in the large intestine.

All these mechanisms could lead to a lower BMI and reduced risk of developing type 2 diabetes.

As well as helping keep weight down, dietary fiber may also affect diabetes risk by other mechanisms — for instance improving control of blood sugar and decreasing insulin peaks after meals, and increasing the body’s sensitivity to insulin.”

This research was published in the journal Diabetologia (The InterAct Consortium, 2015).

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