Good Nutrition Advice

For a healthy body and mind

Category: Fruit and Vegetables (Page 2 of 3)

The Nordic Diet

The nordic diet

The Nordic diet

The Nordic diet is now competing with the Mediterranean diet for the healthiest way of eating.

Professor Matti Uusitupa, from the University of Eastern Finland says that while the Mediterranean diet is indeed healthy, it is not culturally acceptable in some colder climes.  “A health-enhancing regional Nordic diet has therefore been proposed as an alternative to the Mediterranean diet,” he says.

Scientists have found that eating a diet based on that served up traditionally in Denmark — fresh fish, vegetables and berries — could significantly reduce your risk of heart disease.

A study featuring 166 obese people from Finland, Denmark, Sweden and Iceland found that those who adopted the Nordic diet saw their cholesterol drop by four percent, even though they consumed the same number of calories as the group eating their regular diet.

The Nordic Diet is packed with fish, locally sourced vegetables and whole grain products.

If you have friends or family who are interested in health and nutrition please do forward this to them using the Social Media buttons below.

Do you have a health challenge that you’d like to discuss with me? I offer online Naturopathic and Nutrition Consultations. Fill out my forms here to book your personal consultation with me.

Thank you!
Fiona

Natural Choices

Natural CoursesIf you’re interested in Natural Health you’ll love Natural Choices. This online course in Natural Health, Nutrition, Psychology and Food Choices, will help kick start your healthy living plan.

There are 18 modules you can go through in your own time. This course is a unique and potentially life-changing learning experience giving you constant access to 100s of tips and health suggestions that you can easily incorporate in your life to make a difference!

GuaranteeSmallI can thoroughly recommend it! You can download it right away

Food for Thought

Food for thought

Food for thought

Food powers your body and fuels your brain. 

Whatever you eat and drink will affect your body and your brain in some way.  If it doesn’t get fed properly your brain begins to slow down, resulting in memory loss, foggy thinking and poor concentration.

Studies have shown that deficiencies of B-vitamins can lead to poor memory during the menopause.

Vitamin B5 is essential for optimum functioning of your nervous system. Make sure that your diet is sufficient especially in vitamin B5, found in food such as whole grains, whole rice, whole meal bread, legumes, broccoli and tomatoes.

If you have friends or family who are interested in health and nutrition please do forward this to them using the Social Media buttons below.

Do you have a health challenge that you’d like to discuss with me? I offer online Naturopathic and Nutrition Consultations. Fill out my forms here to book your personal consultation with me.

Thank you!
Fiona

Natural Choices

Natural CoursesIf you’re interested in Natural Health you’ll love Natural Choices. This online course in Natural Health, Nutrition, Psychology and Food Choices, will help kick start your healthy living plan.

There are 18 modules you can go through in your own time. This course is a unique and potentially life-changing learning experience giving you constant access to 100s of tips and health suggestions that you can easily incorporate in your life to make a difference!

GuaranteeSmallI can thoroughly recommend it! You can download it right away

Your Body Can Heal Itself

Your body can heal itself

Your body can heal itself

One of the common mistakes is to believe that your body cannot heal itself. 

Your body has profound healing energies and given the right tools, it can correct any imbalances and restore you back to good health.

By ensuring you are eating the right foods, correcting any vitamin and mineral deficiencies, by taking good levels of the appropriate nutrients and using herbs, when appropriate, and creating the right environment to encourage overall health, your body can heal itself.

It’s always a mistake to just treat symptoms. You are not just a group of body parts. Everything works together and when one system is thrown out of balance, the others can and will be affected.

The conventional, medical approach departmentalizes the different parts of the body and you will see a different specialist for each one. That is one of the main reasons why conventional medicine is not always effective in the long term.

We are not separate bits; we are whole people whose bits interact constantly.  So, if you were suffering from headaches and digestive problems, you would probably see two different specialists.

There may only be one cause for the problems, but because they are treated separately, there’s much less chance that the cause will be uncovered.

If you have friends or family who are interested in health and nutrition please do forward this to them using the Social Media buttons below.

Do you have a health challenge that you’d like to discuss with me? I offer online Naturopathic and Nutrition Consultations. Fill out my forms here to book your personal consultation with me.

Thank you!
Fiona

Natural Choices

Natural CoursesIf you’re interested in Natural Health you’ll love Natural Choices. This online course in Natural Health, Nutrition, Psychology and Food Choices, will help kick start your healthy living plan.

There are 18 modules you can go through in your own time. This course is a unique and potentially life-changing learning experience giving you constant access to 100s of tips and health suggestions that you can easily incorporate in your life to make a difference!

GuaranteeSmallI can thoroughly recommend it! You can download it right away

Low Bone Density is Preventable

Low bone density is preventable

Low bone density is preventable

People need to be aware that low bone density is a preventable problem affecting many women (one in two women over the age of 50 in the UK and one in five men are sufferers).

Public awareness and understanding of the problem, however, remains woefully limited.

The biggest concern is the next generation of girls, many of who will not even reach their peak bone density by the age of 25 because of lifestyle factors such as smoking, lack of exercise, poor diet and dieting due to media pressure to be stick thin.

There are a number of tests available that are extremely useful, giving you invaluable insights into understanding what is going on in your body at the moment and telling you how rapidly you are losing bone density.

If you have friends or family who are interested in health and nutrition please do forward this to them using the Social Media buttons below.

Do you have a health challenge that you’d like to discuss with me? I offer online Naturopathic and Nutrition Consultations. Fill out my forms here to book your personal consultation with me.

Thank you!
Fiona

Natural Choices

Natural CoursesIf you’re interested in Natural Health you’ll love Natural Choices. This online course in Natural Health, Nutrition, Psychology and Food Choices, will help kick start your healthy living plan.

There are 18 modules you can go through in your own time. This course is a unique and potentially life-changing learning experience giving you constant access to 100s of tips and health suggestions that you can easily incorporate in your life to make a difference!

GuaranteeSmallI can thoroughly recommend it! You can download it right away

Gut Bacteria Protects Against Obesity

Gut bacteria may protect against obesity

Gut bacteria may protect against obesity

Scientists have discovered a type of gut bacteria, Akkermansia muciniphila, that could protect against obesity and help treat type-2 diabetes.

Apparently, foods that stimulate the production of the bacteria in the digestive system could help burn off pounds as they discovered a deficiency of it in obese and type-2 diabetic mice.

Feeding the mice prebiotics (including FOS and inulin) — found in foods such as bananas, onions, leeks, asparagus and Jerusalem artichokes encouraged the metabolism-boosting bacteria.

The researchers said the results indicate A. muciniphila could play a key role in gut barrier function, metabolic inflammation and fat storage.

If you have friends or family who are interested in health and nutrition please do forward this to them using the Social Media buttons below.

Do you have a health challenge that you’d like to discuss with me? I offer online Naturopathic and Nutrition Consultations. Fill out my forms here to book your personal consultation with me.

Thank you!
Fiona

Natural Choices

Natural CoursesIf you’re interested in Natural Health you’ll love Natural Choices. This online course in Natural Health, Nutrition, Psychology and Food Choices, will help kick start your healthy living plan.

There are 18 modules you can go through in your own time. This course is a unique and potentially life-changing learning experience giving you constant access to 100s of tips and health suggestions that you can easily incorporate in your life to make a difference!

GuaranteeSmallI can thoroughly recommend it! You can download it right away

Modern Eating Habits Depleting Magnesium

Modern eating habits depleting magnesium

Modern eating habits depleting magnesium

The dental implants pittsburgh pa is a very important as it helps keep your heart rhythm steady, is vital for healthy bones and teeth, muscle function, the nervous system, the production of energy, and it also impacts psychological health. 
Unfortunately many of us — as many as 11 per cent of women and 16 per cent of men — are magnesium deficient, according to the latest National Diet and Nutrition Survey.

The figures are even worse for young people, particularly young women, with 51 per cent of girls aged 11 to 18 thought to have an inadequate intake, compared with 28 per cent of boys.

Our modern eating habits, with their excess salt, coffee and alcohol can also lower our magnesium levels, according to a review of international research by the University of Maryland Medical Centre, as they encourage urination and therefore wash away the mineral.

Consumption of low magnesium foods such as commercially-prepared baked items also contribute.

Symptoms of magnesium deficiency include muscle weakness, cramps, depression and fatigue.  Make sure you include magnesium-rich foods in your diet such as dark leafy greens, nuts and seeds, fish and beans.

If you have friends or family who are interested in health and nutrition please do forward this to them using the Social Media buttons below.

Do you have a health challenge that you’d like to discuss with me? I offer online Naturopathic and Nutrition Consultations. Fill out my forms here to book your personal consultation with me.

Thank you!
Fiona

Natural Choices

Natural CoursesIf you’re interested in Natural Health you’ll love Natural Choices. This online course in Natural Health, Nutrition, Psychology and Food Choices, will help kick start your healthy living plan.

There are 18 modules you can go through in your own time. This course is a unique and potentially life-changing learning experience giving you constant access to 100s of tips and health suggestions that you can easily incorporate in your life to make a difference!

GuaranteeSmallI can thoroughly recommend it! You can download it right away

Mediterranean Diet and Memory

how to keep your brain sharp

A mediterranean diet helps keep your brain sharp

I have written before about the association between high cholesterol levels and brain plaques that cause Alzheimer’s Disease. 

Today we look at a study from the University of Alabama that suggests that eating a Mediterranean diet with more omega-3 rich foods and avoiding saturated fats may be linked to preserving memory and thinking abilities.

Published in Neurology Journal, the researchers emphasised that as there are no definitive treatments for most dementing illnesses, diet takes on great importance.

The study enrolled 30,239 people ages 45 and older between January 2003 and October 2007.  It was the largest study yet done on the Mediterranean diet, collecting dietary information from 17,478 African-Americans and Caucasians.

The study found that in healthy people, those who more closely followed the Mediterranean diet were 19 percent less likely to develop problems with their thinking and memory skills.

The study leader commented, “Diet is an important modifiable activity that could help in preserving cognitive functioning in late life. However, it is only one of several important lifestyle activities that might play a role in late-life mental functioning.

“Exercise, avoiding obesity, not smoking cigarettes and taking medications for conditions like diabetes and hypertension are also important.”

The study was supported by the National Institute of Neurological Disorders and Stroke, one of the National Institutes of Health, and the Department of Health and Human Services.

Natural Choices

Natural CoursesIf you’re interested in Natural Health you’ll love Natural Choices. This online course in Natural Health, Nutrition, Psychology and Food Choices, will help kick start your healthy living plan.

There are 18 modules you can go through in your own time. This course is a unique and potentially life-changing learning experience giving you constant access to 100s of tips and health suggestions that you can easily incorporate in your life to make a difference!

GuaranteeSmallI can thoroughly recommend it! You can download it right away here…

Healthy Gluten-Free Meal Plans

Gluten-free lentil bolognaise

Gluten-free Lentil Bolognaise with Brown RIce Pasta

I don’t know about you, but I generally struggle thinking of fun and nutritious lunches and dinners to cook every day…

And just to make life harder for myself, I recently doubled that challenge by going gluten-free.

Yup… not only do I now have to think of something to cook but all my ‘staples’ like bread and pasta have gone out the window. Or more precisely in the bin…

So, what’s a wanna-be gluten-free cook to do? Well, the first thing I have rushed out and bought is brown rice pasta and lots of buckwheat. Brown rice pasta is my saviour on those “I have to have spaghetti bolognaise” days and surprisingly tastes really rather good.

But, the problem I’m having is that while there is a lot of gluten-free ‘stuff’ out there, most of it is junk food. Before I was gluten-free I avoided all the processed rubbish really rather well, so the last thing I want to do now is start eating all that junk out there.

The other problem I’m having is nearly all the Gluten-Free Books I have found are all so meat-heavy. Now I have no problem with eating meat, but I just don’t want to have to eat it every day.

So, now the fun really starts… experimenting with old favourite recipes and adapting them to be gluten-free… ! I’m doing really well so far and I’m particularly pleased with my Red Lentil Bolognaise. I swear no one will know it doesn’t contain meat if you don’t tell them!

Split Red Lentils

Split Red Lentils

Ingredients

1 onion
1 carrot
1 garlic clove
100g red lentils
1 carton or tin of chopped tomatoes (use the best quality ones you can find — it really makes a difference)
1 Tbs tomato puree
1 gluten-free vegetable stock cube
30ml red wine
Dried mixed herbs
Handful of fresh basil

1. Peel and slice the onion and crush the garlic. Add to a large sauté pan.
2. Finely grate, or finely chop, the carrot into the pan. Add the wine, chopped tomatoes, tomato puree, lentils and chopped herbs and simmer over a low heat for 20 minutes or until the lentils are al dente. You may need to add more stock or water (or wine works too!) as the lentils can absorb a lot of liquid.
3. Serve over brown rice spaghetti. I have also tried the gluten-free corn spaghetti which is not bad either.

If you eat cheese, this is delicious topped with Parmesan or other strong cheese. Serve with a nice large salad.

Note about Brown Rice Pasta: Don’t overcook it. Mine says 8 minutes, but I cook for around 6 or 7 and find it a better texture and more ‘al dente’.

Gluten Free Meal Planner

Gluten Free Meal Planner

Gluten Free Meal Planner

My other ‘saviour’ while I fiddle, adapt and learn how to cook again is The Gluten Free Meal Planner. I really do want to adapt all my all-time favourite recipes but I have found this is great resource in the meantime.

And there are some great ideas here like Warm Corn Chowder Salad with Bacon and Bloody Mary Salmon.

What I love about this website is you get a weeks meal plan and shopping lists delivered to your inbox. This may sound unnecessary, but trust me… if you’ve just gone gluten-free — every little bit of extra help can make a big difference! Check it out here: The Gluten Free Meal Planner.

21-Day Gluten Free Challenge

gluten free challenge

Gluten Free Challenge

If you’re really struggling, this is another great resource from Shirley Plant, nutritionist and author of Finally… Food I Can Eat. She has come up with a 21-day challenge for you.

Shirley’s step-by-step approach has helped thousands of people wean themselves off not only gluten, but sugar too. So, if you need a bit of extra help, the  21-Day Gluten Free Challenge could be exactly what you are looking for…

If you’re looking for more tips and hints in your gluten-free lifestyle and recipes like this Lentil Bologanaise, please follow my blog by clicking the link below.

Please ‘share me’ on Facebook too! I’ll be posting more recipes, other gluten-free stuff that I find as I go along, and general health tips based on healthy food and living.

Thanks for reading!
Fiona

 

 

The Healthiest Salad in the World!

And one of my absolute favourites!

Not only does salad dressed in olive oil, a few nuts, and some avocado taste wonderful, but it can also help to keep blood pressure low, according to a recent report.

Apparently, when we eat these ingredients a chemical reaction in the stomach creates compounds called ‘nitro fatty acids’ which, in turn, react with an enzyme to lower high blood pressure.

Published in the journal Proceedings of the National Academy of Sciences, the two key ingredients for this chemical reaction to occur are the unsaturated fats found in olive oil, nuts, avocados and oily fish, and compounds called nitrates, which are found in high levels in many salad vegetables.

Fiona Wilkinson, MSc, ND, PhD

Online Consultations

A lot of health problems can be solved with a combination of detoxification, proper diet and the correct vitamin and mineral supplements.

If you have any health concerns, I’d be happy to give you some advice. Online consultations work really well.

Simply fill out my online health consultation form which will give me a good idea of your current state of health and I will get back to you within 48 hours with a taylor-made plan just for you.

This generally includes food suggestions, vitamin and mineral supplements, herbal remedies and lifestyle suggestions.

We can do it all via email and we can also chat on Skype if you like.

More Health Benefits of Garlic

GarlicGarlic has long been used as a medicinal as well as a culinary herb.

Many studies have borne out ‘old wives’ tales’ about this pungent bulb, finding it to be useful in treating ailments from atherosclerosis to athlete’s foot!

Now a report from the World Cancer Research Fund International finds that consumption of garlic may protect against colorectal cancer.

The most convincing evidence in this piece of research was, however, that physical activity protects against this form of cancer, and that body fatness, especially abdominal fatness are causes of it.

So, doubly protect yourself against this killer disease by taking a brisk walk to the shops to buy your garlic…! This will be more effective if you will exercise and keep yourself physically fit, try to go to Gymbox Fitness – Longview Texas.

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