Archive for the 'Nutrition' Category

Easy Plant-Based 1, 2, 3

05 March 2021 at 15:36

Easy plant-based 1, 2, 3

There are so many great reasons to move towards a more plant-based diet – from helping the environment to the amazing health benefits. If you're reading this you are probably already convinced it’s a good thing to do! We know that drastic dietary changes are really hard to stick to, but rest assured eating plant-based even just a couple of days a week will help you pack in extra nutrients and fibre and help keep you healthy and happy.

Creating plant based meals is easy and really fun!  Just start with a selection of steamed, roasted or raw vegetables and the rest of the meal can be devised with a simple 1, 2, 3:

 

1. Plant based proteins

Proteins provide the building blocks for your body – including skin, muscle, blood, and all the enzymes and hormones that keep your body ticking along.  So start your plant-based meal by choosing from things like beans, lentils, peas, corn, quinoa, nuts and seeds. These items can be used to make the basis of a meal - think nut loaf, bean burger or lentil bolognaise – or added to veggies, e.g. to make chili.

Don’t forget: nut milks like almond or cashew milk – these are useful as they are fortified with calcium to replace that which you would normally get from dairy.

 

2.Carbohydrates

While the protein sources above do contain some carbohydrate, we also need to add a complex carbohydrate to ensure the body is getting all of the fibre and essential amino acids it needs. Wholegrain rice complements plant-based proteins perfectly, but also experiment with millet, buckwheat, polenta, barley, wholegrain pasta and potatoes.

Don’t forget: oats - which are great with berries at breakfast time!

 

3. Plant-based fats

The final component to your meal is fat, and there are loads to choose from. Coconut and rapeseed oil are the most stable at high temperatures, and therefore are the only ones you should cook with. Olive oil is sometimes cooked with for short periods (e.g. a quick stir fry) and ideal to drizzle onto a dish at the end, or use cold in a dressing. Nut and seed oils like flaxseed and walnut oil are fabulous sources of Omega 3 fats but are very delicate and should only ever be used cold.

Don’t forget: Olives – a rich source of Omega 9 and a wonderful tasty addition to give your plant based dish both texture and flavour.

 

Now get creative!

Plant-based cooking doesn’t have to be all about stir-fry with a side of rice. There are tons of interesting ways to prepare plant based foods so you will never get bored of your new diet!

  • Grate cauliflower and broccoli then fry in oil and spices to create a side of veggie rice
  • Whizz up your own hummus and bean type dips with garlic, tahini and olive oil
  • Toss some beans in oil and salt, and roast for 20 minutes for a tasty snack
  • Shred or spiral colourful raw veggies and drizzle with lemon and herby oil for a delicious crunch
  • Cook up some puy lentils then mash with minced onion, carrot and a little flour to form ‘meatballs’ which can then be baked in a tomato based sauce
  • Make vegan pancakes from chickpea flour and rice milk, served with roasted veggies and refried beans – you can also stuff tacos or tortillas with the same mixture
  • A basic lentil ragu can be turned into bolognese, chili or vegan lasagne
  • Ground almonds add texture and flavour to vegetable curries, while coconut milk adds creaminess and mellows the spices
  • Mix sweet potatoes and white potatoes for home-baked wedges or mash
  • Don’t be afraid to throw some fruit into your savoury dishes – apricots, tangerine, pear and apple can complement spicy dishes and are all great in salads.

The possibilities are endless - so what are you waiting for?

Tags: Cookery | Vegan

Posted in Nutrition | Health

Sugar Free February for Cancer Research

11 January 2021 at 14:02

Sugar free February: Top tips for success! Sugar Free February is an initiative by Cancer Research UK , and supports evidence that excess sugar consumption underpins many chronic diseases. ... [ read more ]

Tags: Sugar | Motivation | Addiction

Posted in Nutrition | Health

Christmas drinks, a natural selection

27 November 2020 at 13:40

Christmas drinks, a natural selection Want to stay healthy and alcahol-free this Christmas? With less than a month away, and uncertainty over grocery deliveries, socialising and pub opening rules, ... [ read more ]

Tags: Christmas | Health | Recipes

Posted in Health | Nutrition

Live well naturally during autumn and winter

29 October 2020 at 14:50

Live well naturally during Autumn and Winter During the autumn and winter months we need to focus on boosting our circulation, immune system and energy levels to avoid the winter ... [ read more ]

Tags: winter blues | immune system | circulation

Posted in Health | Nutrition | Mental health

Get spicy this Autumn! Top 10 spices to warm you up as the days cool down

14 September 2020 at 12:29

Get spicy this Autumn! Top 10 spices to warm you up as the days cool down The evenings are drawing in and the days are cooling down, it’s time to think about changing our diet to match. ... [ read more ]

Tags: Cookery | Spices

Posted in Nutrition | Remedies | Health

Nutrition and Covid 19 - a personalised approach

07 August 2020 at 15:14

Nutrition and Covid 19 – a personalised approach Earlier this year the results of one of the largest and most detailed nutrition studies in the world were published. The PREDICT study made a ... [ read more ]

Tags: Nutrition

Posted in Research | Nutrition | Health

Top 10 foods to boost your mood

15 July 2020 at 12:41

Top 10 foods to boost your mood If you’ve been feeling a bit low of late, you might be interested to learn how a change in diet can help improve your mood. Number one on the list is cutting ... [ read more ]

Posted in Mental health | Nutrition

Six Super Snacks

28 April 2020 at 12:40

Six Super Snacks: healthy lockdown snacking Being locked down at home all day has likely led to an increase in snacking for many of us. There is often an added desire to snack when we are anxious, ... [ read more ]

Posted in Health | Nutrition

Staying healthy during lockdown

27 March 2020 at 16:40

Staying healthy during lockdown We are entering a new way of living that few, if any, of us have experienced before, with many countries facing closure of all leisure activities and a nationwide ... [ read more ]

Posted in Health | Nutrition | Mental health | Happiness

Natural Virus Protection

09 March 2020 at 13:22

Natural Virus Protection Are there any natural remedies we can use to protect ourselves against viral infections? With colds and flu still lurking and new fears about the potential spread of ... [ read more ]

Tags: Immunity

Posted in Education | Health | Nutrition

A healthy take on mince pies

19 December 2019 at 13:32

A healthy take on mince pies It’s that time of year again when we start thinking about all the Christmas goodies we might have over the next few weeks. For those trying to follow vegan, ... [ read more ]

Posted in Alternative Medicine | Inspiration | Environment | Health | Nutrition

Reduce caffeine

07 November 2019 at 11:07

Reduce caffeine We all know that caffeine is a stimulant; we reach for the tea or coffee first thing in the morning, but many of us keep reaching for it throughout the day.  However, too much ... [ read more ]

Posted in Education | Health | Nutrition

A colourful way to get 5-a-day

07 November 2019 at 11:03

A colourful way to get 5-a-day Following a recommendation by the World Health Organisation that individuals consume 'a minimum of 400g of fruit and vegetables per day (excluding potatoes and other ... [ read more ]

Posted in Education | Health | Nutrition

Fasting - costs nothing

07 November 2019 at 10:50

Fasting - costs nothing Fasting is in some ways one of the easiest diet rules to follow – there are no complicated recipes, you consume only water. It can be difficult to start with but once ... [ read more ]

Posted in Education | Health | Nutrition

Sugar free for life

07 November 2019 at 10:46

Sugar free for life People often ask if it really is beneficial to cut refined sugar out of their diets. One reply is to ask them to compile a list of the health benefits of refined sugar (beet, ... [ read more ]

Posted in Education | Health | Nutrition

The whole grain of truth?

07 November 2019 at 10:34

The whole grain of truth? The world of nutrition is full of controversies and conflicting information – the latest is that whole grains may actually be causing as many health problems than ... [ read more ]

Posted in Education | Health | Nutrition

Diet drinks cause early death

24 September 2019 at 11:20

Diet drinks cause early death New study reveals diet drinks and sugary soft drinks linked to early death. Think diet soda is a healthy alternative? Think again…   A new ... [ read more ]

Posted in Health | Nutrition | Research | Clinical Trials

Superfood Salads for Summer

27 June 2019 at 10:11

Superfood Salads for Summer With the warm weather upon us we can enjoy all the benefits of raw food every day, salads are a great way to include lots of raw foods into your diet. There are ... [ read more ]

Posted in Inspiration | Nutrition

Top tips on how to help tackle climate change

31 May 2019 at 15:46

Healthy Planet, Healthy People A new study commissioned by The School of Health reveals that three quarters of us think climate change is the biggest threat to humanity. The School of Health ... [ read more ]

Tags: Healthy Planet, Healthy People, Climate Emergency, Climate Change, Sustainable Medicine, Holistic Medicine, Sustainable Living, Protect the planet, Natural Healthcare, OnePoll, Low-Carbon, Anti-microbial Resistance, Low-cost medicine

Posted in Homeopathy | Health | Nutrition | Environment

Seasonal Smoothies for Spring

29 April 2019 at 14:59

Seasonal Smoothies for Spring There’s nothing better that using fresh, seasonal produce - recently harvested and with minimal time spent in transit or storage means fruit and vegetables are ... [ read more ]

Tags: Smoothies | Nutrition

Posted in Health | Nutrition | Inspiration

Can a vegan diet help the Environment?

27 March 2019 at 15:31

Can a vegan diet help the Environment? The environmental impact of meat and dairy consumption has been well-publicised recently, with cattle accounting for considerable amounts of greenhouse gas ... [ read more ]

Tags: Vegan | Environment | Nutrition

Posted in Education | Environment | Health | Nutrition | Research

Should you go vegan for health?

27 March 2019 at 14:45

Should you go vegan for health? Veganuary 2019 was the biggest ever, with hundreds of thousands of people officially pledging to eat vegan during January. The number one reason given for ... [ read more ]

Tags: Vegan | Nutrition

Posted in Education | Inspiration | Health | Nutrition

Food for the winter blues

19 December 2018 at 14:01

Food for the winter blues With the cold weather and the short days upon us, many people in the UK struggle with the winter blues, or seasonal affective disorder (SAD) at this time of year. But ... [ read more ]

Tags: Nutrition | Seasonal Affective Disorder

Posted in Alternative Medicine | Inspiration | Health | Nutrition

7 Reasons To Stop Calorie Counting

02 November 2018 at 12:39

7 Reasons To Stop Calorie Counting Should we stop calorie counting? Yes, yes and yes!! Counting calories is time consuming, can be wildly inaccurate, and is increasingly controversial in the world ... [ read more ]

Tags: Calorie | Nutrition

Posted in Alternative Medicine | Education | Health | Nutrition

Halloween Pumpkins, Five Amazing Benefits

02 November 2018 at 12:33

Halloween Pumpkins Five amazing benefits If you’re carving out pumpkin lanterns this Halloween you will have plenty of pumpkin to feast on. Whether you make it into soups, bake it into ... [ read more ]

Tags: Pumpkins | Nutrition

Posted in Alternative Medicine | Nutrition

5 Foods to Boost Joint Health

02 November 2018 at 12:26

5 Foods to Protect Joints & Boost Joint Health Feeling stiff, slow or sore? Try these five foods to help get things moving again! Oily Fish Containing omega 3 (EPA and DHA) in a ... [ read more ]

Tags: Protect Joints | Nutrition | Boost Joint Health

Posted in Alternative Medicine | Education | Health | Nutrition

Coconut oil - healthy or hype?

08 October 2018 at 15:32

Coconut oil – healthy or hype? Coconut oil has become hugely popular in the last few years, with a whole host of claimed health benefits and some people adding large quantities into their ... [ read more ]

Tags: Coconut Oil | Nutrition | Saturated Fats

Posted in Education | Inspiration | Health | Nutrition

Could you be allergic to wine?

06 September 2018 at 10:25

Could you be allergic to wine? Moderate amounts of red wine have long been thought to be beneficial to health, due to the antioxidant properties plus the ability to relax the blood vessels and ... [ read more ]

Tags: Wine | Allergies | Antioxidant

Posted in Education | Nutrition

Eat Less to Live Longer - The Secret of Longevity

06 September 2018 at 09:57

Eat Less to Live Longer - The Secret of Longevity Research is growing on the benefits of fasting and you may have heard the terms ‘Intermittent Fasting’ or ‘Time Restricted ... [ read more ]

Tags: Fasting | Time Restricted Feeding | Intermittent Fasting

Posted in Education | Nutrition

Gluten intolerance - The problem with modern wheat

26 July 2018 at 12:23

The rise of gluten intolerance The problem with modern wheat... Gluten-free diets were rare in the 80s and 90s but nowadays most of us know at least one person who avoids wheat or gluten.  ... [ read more ]

Tags: Gluen Free | Nutrition | Gluten Intolerance

Posted in Alternative Medicine | Education | Health | Nutrition

Is your diet making you attractive to mosquitoes?

17 July 2018 at 17:35

Is your diet making you attractive to mosquitoes? Why is it that some people seem to avoid being bitten by the mozzies, while others are covered in bites as soon as they step off the plane? ... [ read more ]

Tags: Mosquitoes | Nutrition

Posted in Alternative Medicine | Health | Nutrition | Evidence

Reduce hayfever misery through diet

10 May 2018 at 09:41

Reduce hayfever misery through diet Hayfever is a widespread issue, being estimated to affect around 1 in 5 people at some point in their lives. Symptoms often arrive without warning and can cause ... [ read more ]

Tags: Hayfever | Nutrition

Posted in Alternative Medicine | Health | Nutrition

Sugar, Sweetie. The Sugar Tax - Is it a sweet thing?

18 April 2018 at 13:24

Sugar, Sweetie The Sugar Tax – is it a sweet thing? The new sugar tax finally arrived in April 2018 – but is it going to benefit health in the way that the Government hope? ... [ read more ]

Tags: Sugar | Sweetners

Posted in Education | Health | Nutrition

Spring Clean your Diet - Now is a great time

04 April 2018 at 11:18

Spring Clean your Diet With winter behind us and Easter treats safely out of the way, now is a great time for a quick spring clean of your diet. If a full detox sounds too challenging, there are ... [ read more ]

Tags: Diet | Nutrition

Posted in Alternative Medicine | Education | Inspiration | Health | Nutrition

The great soy debate - one of the most widely misunderstood foods

28 March 2018 at 15:18

The great soy debate Soy is possibly one of the most widely misunderstood foods around. In the late 80s and early 90s, soy products grew in popularity as a low-fat, high protein alternative to ... [ read more ]

Tags: Soy | High Protein

Posted in Alternative Medicine | Education | Health | Nutrition

Focus on: Chickpeas, Garbanzo Beans or Bengal Gram

28 March 2018 at 15:12

Focus on: Chickpeas Also known as garbanzo beans or Bengal gram, chickpeas were originally cultivated in the Mediterranean and Middle East and are popular in dishes across the world. ... [ read more ]

Tags: Chickpeas | Garbanzo Beans | Bengal Gram | Protein

Posted in Alternative Medicine | Education | Nutrition

Probiotics unravelled - a regular part of life for many people

28 March 2018 at 14:35

Probiotics unravelled Probiotics are becoming a regular part of life for many people, but with so many different options available it can be tricky to know where to start. Here we unravel some of ... [ read more ]

Tags: Probiotics | Health

Posted in Alternative Medicine | Inspiration | Health | Nutrition

Choosing The Best Nutrition Course

23 February 2018 at 11:01

12 Tips On Choosing The Best Nutrition Course This 12 point guide is designed to help you navigate the options, to ensure you choose the best nutrition course for you! With so many different ... [ read more ]

Tags: Nutrition

Posted in Education | Nutrition

Understanding Vitamin B12 deficiency

23 February 2018 at 10:23

Understanding Vitamin B12 deficiency Vitamin B12 (cobalamin) helps the body produce healthy red blood cells and is necessary for the correct functioning of the brain and nervous system. ... [ read more ]

Tags: Vitamin B12 | Cobalamin | Deficiency

Posted in Education | Nutrition

New Year diet resolution success!

31 December 2017 at 12:18

New Year diet resolution success! New Year is a time when many of us decide to make improvements to our health and diets. But with most resolutions being broken before the end of January, the ... [ read more ]

Tags: Diet | Nutrition | Resolution

Posted in Alternative Medicine | Education | Inspiration | Nutrition

Christmas calorie countdown

15 December 2017 at 12:36

Christmas calorie countdown   Research by food historian Dr Annie Gray revealed that the average person in wartime Britain consumed 3,500 calories (kcal) on Christmas day - half of ... [ read more ]

Tags: Calories | Diet | Nutritiion

Posted in Education | Health | Nutrition

Nail Nutrition

21 November 2017 at 15:22

Nail Nutrition What are your nails trying to tell you? Good nutrition benefits every part of the body and deficiencies can lead to changes in the skin, hair and nails. The nails are particularly ... [ read more ]

Tags: Nail Nutrition | Deficiencies | Proteins

Posted in Alternative Medicine | Education | Nutrition

Eat away Eczema

02 November 2017 at 10:11

Eat away Eczema Dietary approaches to Eczema Say goodbye to Itchy and scratchy… Eczema refers to a group of inflammatory skin conditions causing red, dry, flaky, itchy or blistery skin. ... [ read more ]

Tags: Eczema | Skin Conditions

Posted in Health | Nutrition

Eat right to sleep tight

09 October 2017 at 16:02

Eat right to sleep tight Many people have experienced difficulty sleeping after eating a heavy meal or drinking coffee late in the evening, but there are a number of other ways that diet can ... [ read more ]

Tags: Sleep | Nutrition | Melatonin

Posted in Health | Nutrition

Why whole food may be greater than the sum of its parts

21 September 2017 at 16:09

Why whole food may be greater than the sum of its parts Naturopaths have long believed in the health benefits of eating whole, unprocessed foods and a panel of experts has now recognised the ... [ read more ]

Tags: Whole Food

Posted in Health | Nutrition

To salt or not to salt? Can salt be beneficial to blood pressure?

31 August 2017 at 16:26

To salt or not to salt? Can salt be beneficial to blood pressure? Earlier this year a large, long term study found that a low sodium diet wasn’t beneficial to blood pressure. This goes ... [ read more ]

Tags: Salt | Blood Pressure | Minerals

Posted in Alternative Medicine | Education | Health | Nutrition

Benefits of Raw Chocolate

21 August 2017 at 11:26

Benefits of Raw Chocolate Raw cacao products are some of the most appealing superfoods around – the idea that chocolate can be good for you is the news that many people have been waiting ... [ read more ]

Tags: Cacao | Raw Chocolate

Posted in Nutrition | Inspiration

Hormonal Health : 1 Day Event

18 August 2017 at 16:44

Hormonal Health : 1 Day Event This packed and informative day will demystify the various hormonal health issues that many people suffer from, including thyroid issues, adrenal fatigue, PCOS, ... [ read more ]

Posted in Alternative Medicine | Inspiration | Nutrition

Eating the Mediterranean way

02 August 2017 at 16:22

Eating the Mediterranean way The Mediterranean diet comes up time and time again in reports as one of the healthiest diets one can follow, with studies finding it beneficial to a whole host of ... [ read more ]

Tags: Mediterranean Diet

Posted in Health | Nutrition | Nutrition

Eating the Mediterranean way

02 August 2017 at 16:22

Eating the Mediterranean way The Mediterranean diet comes up time and time again in reports as one of the healthiest diets one can follow, with studies finding it beneficial to a whole host of ... [ read more ]

Tags: Mediterranean Diet

Posted in Health | Nutrition | Nutrition

Flexitarianism: is it for you?

24 July 2017 at 15:50

Flexitarianism: is it for you? Flexitarianism (or ‘flexible vegetarianism’) is becoming increasingly popular as a move towards better health without the commitment of going fully ... [ read more ]

Tags: Flexitarianism | Vegetarianism | Diet

Posted in Alternative Medicine | Inspiration | Environment | Health | Nutrition