We live in a very different world today than our parents inhabited. Today, both parents work, things are far more expensive including childcare and housing, jobs are more stressful, the rate of change in industries and companies is unprecedented, there is no such thing as a permanent job, social media pressures are everywhere, technology is changing how we live our lives, uncertainty is everywhere and rates of depression and anxiety are at levels never before witnessed in our world.
The level of stress that people are experiencing on a daily basis is increasing, so it is super important that you have some tools in your toolbox that you can use when you do experience this stress.
I first started studying nutrition and health coaching back in 2016 when I got an unexpected redundancy from a company and found myself with a few months time out from the normal 9-5 grind. I signed up to the Institute for Integrative Nutrition (IIN) to qualify as a health coach (a relatively unheard of term back then). I completed that course and really enjoyed it but did not feel in anyway ready to start taking on coaching clients.
My interest in the area of nutrition, performance and self improvement continued to grow and in 2018 I decided to undertake a Diploma in Nutritional Science to qualify as a nutritionist from the Irish Institute of Nutrition and Health (IINH). Why they all call themselves institutes I do not know but anyway…
I am in the middle of Year 2 currently and this weekend just past we were focused on Cardiovascular health, a topic that is very dear to my heart (boom boom!) with my own dads history in mind. We studied the entire anatomy and physiology of the heart and cardiovascular system and the dysfunctions and disorders that can arise in this area and how to treat clients with these issues.
With Pancake Tuesday upon us this week, this one is very popular right now Here’s a simple healthier take pancakes for the whole family. Try it instead of the white flour + egg traditional version and see what you think!
1 Cup of Buckwheat Flour
1 Cup of Rice Milk
2 teaspoons of Chia Seeds
1 tablespoon of Almond or Peanut Butter
1 teaspoon of Baking Powder
Half a Banana
Add the buckwheat flower to a mixing bowl
Add Chia seeds and a banana to bind the mixture
Add 1/2 tsp of baking powder and 3 tsp of liquid sweetener, 1 tbsp almond butter
Pinch of salt to flavour and blitz in a food processor
Pour mixture onto a hot pan, cook until brown, flip to other side
Inspired by the Happy Pears harira soup, I think this dish is actually more of a rocking dinner. It is so hearty and meaty (without the meat) it is particularly suited to the colder months but good as a healthy lunch when the sun is up too. It is loaded with fiber and protein to keep you feeling full until your next meal.
I like to serve this with some baked naan bread or wholemeal pittas and some sliced avocado on the side.
Satisfy your sweet tooth with real-food healthy swaps, like these chocolaty treats that have little to no sugar. They’re loaded with good-for-you fat that helps you feel full, making just one square more than enough!
They also make a healthier post-Valentines day dinner treat too.
I love simple recipes with a few ingredients that when whipped together provide a tasty nourishing experience for our bodies. We are all busy people, we need simple nourishing food!
This is probably why I love smoothies so much and I tend to stick to simple combinations that work well together in the blend. Each week I get an organic veg box delivered to my house that is just full of nourishment. Kale nearly always features in the box so it’s now finding its way into my breakfast smoothies. Try this simple vegan kale smoothie first thing in the morning and take your time drinking it, just as if you were eating it.
Ingredients – Serves 1 (double or triple as required)
2/3 cup of non-dairy milk of your choice
1.5 cups of chopped kale leaves
1 stalk of celery, roughly chopped
Half a granny smith or gala or other sweet type of apple, skin on
1 tbsp of ground flax or chia seeds
3/4 cup of ice or just water
A dash of agave syrup (optional sweetness)
Place the almond milk, kale, celery, apple, ground flax seed and ice into a blender.
Blend until smooth. Taste and add agave nectar if you would like a sweeter smoothie. Serve.
I just finished my lecture weekends on the Immune system. I thought Digestion was complicated (Its Just One Bite of Food). I thought Biochemistry was mind-blowing. I was amazed at the Liver and all the things it does for us.
However, the immune system is on another level.
Let me give you an example. We have 2 types of immunity in our bodies.
We have “Innate” immunity which we are all born with and provides us with a universal defense mechanism against infection and invading pathogens (the bad guys – viruses, bad bacteria, toxins, parasites). It works in a non-specific way in that it looks for and kills anything that looks even remotely suspect floating around inside of us. This is a super important defense mechanism as when we are born this is the ONLY defense we have for the first 4-7 days of life. Incredible right?
After 4-7 days, a second type of immunity is born.
A new year is finally upon us. This can be a strange time for a lot of people, as it’s a time of change, renewal and hopefully fresh starts. The statisticians tell us that by the third week of January the majority of new years resolutions – those commitments we make to ourselves to better our health, our relationships, our jobs and everything else are all but relegated to the trash.
Why is this? Why do so many of us fail to achieve the goals that we so positively and enthusiastically set for ourselves only a few weeks before? I believe the answer is two-fold.