Good Nutrition Advice

For a healthy body and mind

Month: April 2016

Higher Calcium Intake Reduces Cancer Risk for Women

Higher Calcium Intake Reduces Cancer Risk for Women

Fiona Wilkinson.

Women who have a higher calcium intake than the average may be reducing their risk of colorectal and other digestive cancers.

A seven year review of a large clinical database in the U.S. by the National Cancer Institute has made this link and its findings also apply to men, but not in such a significant way as for women.

The total cancer risk decreased in women as their calcium intake increased, but that was not the case in men who got no overall benefit.

For digestive cancers — particularly colon cancer — the increased calcium seemed to protect both men and women equally.

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Natural Choices

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Eating Apples May Help Prevent Heart Disease

Eating Apples May Help Prevent Heart Disease

An Apple a Day Keeps the Cardiologist Away!

Munching on a Granny Smith or a Golden Delicious or two every day could cut your risk of heart disease and stroke by up to 40%!  And you only need to eat 150g — an apple and a half — to get the maximum benefits.

Cardiovascular disease (CVD) and stroke are the leading causes of death worldwide, but eating antioxidant-rich fruit and vegetables help combat harmful but naturally occurring free radicals which may contribute to heart disease.

The study included 451,681 participants without CVD and who were not taking medication for high blood pressure. Some 18% of participants consumed fruit daily and 6.3% never ate any.

The average amount of fruit eaten by the daily consumers was 1.5 portions, around 150g in weight. The researchers found that compared to people who never ate fruit, those who ate fruit daily cut their CVD risks by 25-40%.  As the frequency of fruit consumption went up, the risk of CVD went down. The researchers also found that people who consumed fruit more often had significantly lower blood pressure (BP).

The findings were presented at the European Society of Cardiology meeting in Barcelona, Spain, in September.


Thai chicken burger

Thai Chicken Burgers

Sara Borg.

Thai chicken burger in a wholemeal pitta with coriander and cucumber yoghurt sauce! Delicious and healthy lunch… an alternative to the classic beef burger and still just as moist and tasty!

(Makes 7 burgers)
1/2 kilo chicken mince 
1 onion, chopped finely
1 clove garlic, chopped finely
1 inch ginger, minced
1 egg
1 tsp mild curry powder
2 tbsp fish sauce
1 tbsp tamari Soy sauce
4-6 tbsp oats (enough to bind the mixture)
Bunch of coriander, chopped finely
Salt and pepper to season
Wholemeal pitta (1 per burger)
1 avocado, thinly sliced

For yoghurt sauce:
1 natural yoghurt
1/2 cucumber, diced
Coriander, chopped finely 

1. Preheat oven to 180c
2. Mix your chicken mince together with onions & garlic, ginger, spices, fish sauce , tamari, coriander, egg and oats.
3. Form into patties and place on a baking tray lined with tin foil. Cover with more tin foil and cook for 15 mins uncovering for the last 10 mins or until cooked through (this will keep the burger moist)
4. Toast/grill pitta, open and fill with the burger, yoghurt sauce and sliced avocado.


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…

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