Good Nutrition Advice

For a healthy body and mind

Tag: wholegrains

good nutrition advice

Inflammation Link to Chronic Disease

good nutrition adviceInflammation is linked to chronic disease.

If you are able to control inflammation you could reduce your risk of chronic diseases. A recent article published in the British Journal of Nutrition looks at the importance of managing inflammation. Inflammation is a very necessary process that can help your body to heal but, if this process gets out of control, it can cause damage to cells and result in disease.

The article authors from the International Life Sciences Institute believe that certain micronutrients could be linked to the control and escalation of the inflammatory response. These include folate, vitamin B12, vitamin B6, vitamin E and zinc. This research highlights that a typical Western diet is rich in fat, sugar and lacking in these micronutrients, which will encourage inflammation.

In fact, after eating unhealthy meals there can be an immediate spike in inflammation, linked to an increased risk of Type 2 diabetes and heart disease. Inflammation is also thought to be responsible for conditions like food allergies, atopic dermatitis and obesity.

You can lower your risk of inflammation-driven diseases with an anti-inflammatory diet: Include plenty of antioxidants from fruit and vegetables, lots of fibre from wholegrains, omega 3 fatty acids from oily fish, nuts and seeds.

References: Controlling inflammation to reduce chronic disease risk

Orange Infused Quinoa Salad

Orange Infused Quinoa Salad

Sara Borg.

This orange infused quinoa salad has got to be one of my favourite salads.

Quinoa is great not only because of all it’s health benefits, but it’s also a versatile grain, which can be used in both hot and cold dishes, as well as sweet and savoury. It is naturally gluten free, packed with protein and one of the few plant foods around to contain all the essential amino acids.

This is a great recipe while the weather is beginning to warm up again, think summer BBQs and some exciting new salads to surprise your guests with this year… I’ve got plenty more in store for you!

1 cup mixed quinoa (rinsed thoroughly)
Juice from 1 orange
1 1/2 cups water

Bring to a boil and simmer until the quinoa absorbs all the liquid.

1 small cucumber, chopped finely
1 red & green pepper, chopped & partially boiled (if desired)
2 carrots, chopped
4 spring onions, chopped finely
2 tbsp currants/raisins
2 tbsp walnuts & 2 tbsp peanuts, chopped
Zest of 1 orange & lime

For the dressing: 
3 tbsp olive oil
Juice of 1/2 lemon
Juice of 1/2 lime
2 tsp dijon mustard
1 tbsp balsamic vinegar
1 small garlic clove, crushed
Bunch chopped coriander leaves, chopped finely
Salt & pepper to taste

1. Once quinoa has cooked and cooled add all the ingredients and mix thoroughly in a large bowl.
2. Top with the dressing, making sure the quinoa is coated evenly.
Can be stored in the fridge for up to 4 days.


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…

This Simple solution beats heart disease

Carbohydrates Accelerate Growth of Human Brains

It has become common for carbohydrates to be viewed in a very dim light, with most of the popular fad diets being carb-free.

The paleo diet, in particular, shuns carbohydrates in order to recreate the eating habits of our early ancestors. However, a recent study published in The Quarterly Review of Biology reveals that carbohydrates have been essential to human evolution — particularly the development of the brain.

The study investigated genetic, anatomical and physiological data to understand how carbohydrates have contributed to the development of the human brain. Dr Karen Hardy, from the University of Chicago, is the lead scientist behind the research believes carbohydrates accelerate growth of human brains.

She believes that both cooking and an increase in the amount of enzymes to break down carbohydrates made them much more digestible and available for the brain to use as fuel. This more readily available fuel from carbohydrates contributed to the rapid growth of the brain.

Wholegrains or unrefined carbohydrates have an important role to play in your diet. Not only do they provide fibre to support your digestive system, they will also give you a nice, steady supply of fuel to power your brain. Don’t cut them out…

the effects of stress and inflammation on health

The Effects of Stress and Inflammation on Health

It is National Stress Awareness Day so let’s look at the negative impact that stress can have on your health.

Chronic stress can rob your body of its ability to fight inflammation and make you susceptible to illness.

Studies carried out by scientists from Carnegie Mellon University put 276 healthy adults through an intensive stress interview before exposing them to a virus that causes the common cold. The participants were kept in quarantine and monitored for 5 days for signs of infection and illness.

The Effects of Stress and Inflammation on Health

The research team found that exposure to a prolonged stressful event was associated with the hormonal signals that regulate inflammation not being picked up by the immune cells. This meant that those taking part in the study were more likely to become ill. Inflammation is behind other illnesses including cardiovascular disease, asthma and autoimmune diseases.

You will have your own unique threshold to stress so what you find stressful may differ from others. It’s important that you have good coping strategies to lessen the impact of stress. Things like exercise, relaxing, spending time with family and friends can be good ways to protect yourself.

Good foods to include in an anti-inflammatory diet include: salmon and other oily fish, wholegrains, nuts and seeds, fruits and vegetables and healthy fats such as olive oil.

Memory Boosting Foods

Memory boosting foods

Memory boosting foods

MOST of us can be a little forgetful sometimes, but what if you really seem to be forgetting things more than usual?

Well, there are some foods that help boost memory and are also rich in antioxidants which, let’s face it, we could all do with these days. Now where was I? Oh yes, memory boosting foods

Well, according to several recent studies reported in Science Daily, eating blueberries and strawberries could help prevent memory loss in old age. Berries are rich in antioxidants, which protect cells from free-radical damage. But new research has found they can have a direct effect on how neurons in the brain send signals. But berries aren’t the only memory boosting foods.


These delicious fruits (yes, they are classed as a fruit) are a great source of ‘healthy’ fat and a good blood circulation booster. This is important when it comes to brain function, as this enhances blood flow to the brain, helping with healthy brain function.

Oily fish

The essential omega-3 fatty acids found in oily fish such as sardines, herring, trout and mackerel, as well as walnut oil and flaxseeds, or linseeds, are high in Docosahexaenoic acid (DHA), a fatty acid which is vital to maintaining a healthy nervous system.  Low DHA levels have been linked to a higher risk of developing Alzheimer’s disease and memory loss. Fish also contains iodine, which is known to improve mental clarity.

Whole grains

Whole grains improve circulation and help regulate glucose levels in the blood. The more stable your glucose levels, the easier it is to concentrate, which is one of the reasons why it’s important to eat breakfast in the morning. Apart from revving up your metabolism it keeps your sugar levels balanced and protects against diabetes and heart disease.

Nuts and seeds

Nuts and seeds are a great source of the antioxidant vitamin, E, a lack of which has been linked with cognitive decline as you age. A good intake of vitamin E will help prevent memory loss. Nuts are a great source along with leafy green vegetables, seeds, eggs, brown rice and whole grains.


Blueberries and strawberries contain antioxidants, which are thought to protect brain neurons from damage, build communication receptors between each brain cell, and flush out waste. They also help protect against age-related diseases such as Alzheimer’s. Blackberries are also a great brain booster, as they contain good levels of vitamin C that has long been known to help increase mental agility.


Tomatoes contain lycopene, a powerful antioxidant that helps protect against the kind of free radical damage to cells that occurs in the development of dementia, particularly Alzheimer’s.

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.

Or if you don’t have any particular health issues, perhaps you’d prefer one of my off-the-shelf  Health Programmes? Choose from Colon Cleanse, Detox Programme, Ultimate Cleanse or my comprehensive Supplement Programme. All packages include a full consultation.

Thank you for reading!


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