The Mineral That You May Be Missing In Your Diet

Lately it feels like everyone is perpetually stressed out.  Between multiple obligations, the pressure to be our best selves, poor nutrition and conflicting world views, it’s no wonder that we are more short tempered, bloated and completely exhausted.

One of the first things to fall by the wayside during stressful and challenging times is good nutrition.  Whether you are pressed for time or turn to comfort food to ease the pressure the you may be feeling (full disclosure – I am guilty of this on nearly a weekly basis), good nutrition is often viewed as negotiable.  The truth is though that good nutrition is what will help you to successfully meet the challenges that you are dealing without sacrificing your health.  Even if that just means making an effort to get in a few necessary vitamins and minerals that help to support good health.

One of my favourite minerals is Magnesium.  Often referred to as the “anti stress” mineral, Magnesium levels are often low in most people.  Medications such as diuretics and antibiotics, stress, poor nutrition due to the standard Western diet including increased intake of caffeine, sugar, alcohol and processed foods, chronic gut problems and soil depletion are all factors that deplete magnesium.

Increasing magnesium in the diet has been shown to help tame headaches, promote regular digestion (especially when you are not eating enough fibre or moving enough) ease menstrual cramps and it helps you to wind down so that you can get some much needed rest.  Magnesium has also been shown to help with a myriad of health issues and diseases including (but not limited to) adrenal fatigue, anxiety, inflammation, chronic fatigue syndrome, migraines, insulin resistance and sleep issues.

Good sources of magnesium are dark green vegetables, nuts, seeds legumes and whole grains in particular wheat, brown rice and millet.  Soil depletion though will affect how much magnesium you are actually getting through your diet so it may be worthwhile to consider supplementation if you feel that you need more magnesium.

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The RDA’s for magnesium are 400mg for men and 310mg for women.  Glycinate (for relaxation) and citrate (for constipation) are the two most absorbable forms of magnesium supplementation.  Another way to increase magnesium in the body is to add epsom salts to your bath.

Overall magnesium is an important yet often underrated mineral that you may want to consider increasing in your diet to help to lower your stress level and improve your overall health.

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Please Note: This blog post is for informational purposes only and does not constitute medical advice.  It is not intended to serve as a substitute for a consultation or medical treatment from a qualified healthcare practitioner.

I hope that you have a fabulous day! XXS❤️

 

3 Beautiful Reasons To Eat Pine Nuts

My love affair with pine nuts is fairly recent.  Although this beloved seed has been eaten since the ancient times for their nutritional benefits, I only tried it for the first time four years ago.  But since then, pine nuts have become my go to addition when I want to take a simple dish to the next level.  Aside from its delicious nutty taste, pine nuts are a great beauty boosting food.  Here are my top three reasons to reach for the pine nuts:

  1. The majority of the fat in pine nuts is made up of monounsaturated fats, which is the primary fat in the Mediterranean diet.  Monounsaturated fats are helps to keep the cardiovascular system healthy making pine nuts great for heart health.  It is also great for skin health as it keeps the skin healthy and hydrated from the inside out.
  2. Pine nuts are packed with antioxidants such as selenium, Vitamins A, B, C, E & K and lutein.  These antioxidants help the body to combat the signs of aging by fighting free radicals.  They also help to keep the skin supple and young looking with good elasticity
  3. Pine nuts also contain many anti-inflammatory properties which help with a myriad of skin conditions including eczema, psoriasis, acne and itching.

And there you have it – 3 beautiful reasons to complement your dishes with pine nuts.  What is your favourite way to include pine nuts in your cooking – let me know in the comments below.

I hope that you have a beautiful day!  XXS

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Please Note: This blog post is for informational purposes only and does not constitute medical advice.  It is not intended to serve as a substitute for a consultation or medical treatment from a qualified physician or healthcare practitioner.

3 Reasons To Start Adding Cardamom to Your Diet

I use to hate cardamom.  Growing up it was sporadically used in certain dishes, and for some reason I would always end up biting into a cardamom pod while enjoying my food. The bold flavour of this pod always turned such a minor incident into a traumatizing experience and would always ruin the entire meal for me.  While calling this experience with cardamom pods traumatic may be considered an overreaction for some, when you enjoy food as much as I do anything that ruins a meal gains an automatic spot on my hate list.

For many years I avoided cardamom determined to not experience the trauma I had offered suffered while I was younger.  Then a few years ago, I was trying out a new cake recipe that required ground cardamom and I decided to give this exotic spice a second chance.  Thankfully, the cake turned out delicious and the cardamom enhanced both the flavour and the fragrance of the cake.  This led me to start adding ground cardamom to other dishes, my favourites being my golden milk recipe and warm chia pudding.  The spice that I had hated for so long was suddenly a spice rack staple that I couldn’t live without.

IMG_0758For those of you that are not familiar with cardamom, it is a member of the ginger family  and is well known spice from India.  It is often considered a warming spice with a beautiful fragrance making it an ideal spice to use in desserts, tea and coffee.  There are two types of cardamom – green cardamom and brown cardamom.  Green cardamom is the more superior form of cardamom, is available in both pod or powder form and can be used in both sweet and savoury dishes.  Brown cardamom is only used in savoury dishes, it is an essential ingredient in Garam Masala which is a popular Indian spice mix and it is also known for its medicinal properties.  There are many reasons to include cardamom into your diet but I have narrowed it down to my top three:

  1. It is filled with antioxidants.  Many of the vitamins and minerals in cardamom act as antioxidants within the body.  These antioxidants help to clean up any free radicals and helps to prevent cellular aging.
  2. Bad breath – a great and natural way to freshen your breath is to chew on a couple of pods.  The antibacterial properties in cardomom help to fight germs and may also be helpful when dealing with mouth ulcers and infections.
  3. Alleviates digestive issues – many people reach for cardamom to help with any digestive issues that they may be struggling with.  Used in a warm tonic, cardamom can help when you have over eaten, or are dealing with indigestion and flatulence issues.

Try using cardamom in desserts, tea or coffee to add flavour and to reap the benefits of this wonderful spice.  What’s your favourite way to use cardamom? Let me know in the comments below👇🏼

I hope that you have a beautiful day! XXS

Please Note: This blog post is for informational purposes only, and does not constitute medical advice.  It is not intended to serve as a substitute for a consultation or medical treatment from a qualified physician or healthcare practitioner.  IMG_0754

5 Reasons to Switch to Raw Honey

Growing up I hated honey and would avoid it at all costs.  When I started to clean up my diet a few years ago, I read an article about the benefits of raw honey and decided to try it out in the hopes that I would like it better then the processed stuff that I had hated.  It was love at first taste!  I don’t know if it’s because my tastes have changed as I have gotten older or if it really does taste that much better, but raw honey has become a staple in my pantry.  I really don’t know how I ever lived without it!

For those of you who are unfamiliar with raw honey here is a quick overview:

  • Raw honey is not filtered or pasteurized
  • Raw honey is opaque rather then clear commercial honey
  • It is immediately taken from the cells of the honey comb
  • Raw honey is free from additives

Here are my top 5 reasons to include raw honey in my diet:

  1. Raw honey contains bee pollen  which helps to provide natural allergy relief, boost your immunity and helps to ward off infections.
  2. If you struggle with insomnia then you may want to try having a bit of raw honey before bedtime.  A known sleep promoter, raw honey helps to restock the glycogen in the liver which helps you to stay asleep during the night.  Try stirring it into some golden milk for a comforting bedtime beverage.  Get my recipe here
  3. I always reach for raw honey when I feel a cold coming on.  It is well known as a natural cough syrup and it can also help to reduce mucus secretion
  4. Raw honey is an antioxidant superhero.  It helps to block free radicals in the body which can cause disease
  5. Natural energy source – if you are struggling through a work out, consider having a bit of raw honey to give you a boost.  It’s 80% natural sugar, which will help you to power through that workout with ease

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Raw honey loses it’s beneficial properties as it is heated so it is best used incorporated into dishes and drinks after it has been removed from heat.  It is important to note that raw honey is still a source of sugar so do not go overboard when using it!

I hope that you have a beautiful day!  XXS

This blog post is for information purposes only, and does not constitute medical advice.  It is not intended to serve as a substitute for a consultation or medical treatment from a qualified physician or healthcare practitioner.

Watermelon, Cucumber and Halloumi Salad

As a holistic nutritionist, it would be easy to assume that I eat a lot of salads.  But the reality is, that it depends on the time of the year and the weather outside.  While I eat a ton of vegetables year round, the idea of digging into a crisp cold salad when it is -40 outside doesn’t seem remotely appealing to me. It is during the warmer months that salads become a staple in my diet, and it would seem that I am not the only one that hones their salad making skills during the warmer months.  If your Instagram feed looks anything like mine, then you are probably being inundated with tons of pictures of salads on a daily basis, the most popular being watermelon and feta cheese salad.  While I consider watermelon and feta to be a delicious combination, lately have I wanted to kick things up a notch.  Enter Halloumi cheese.  For those of you that are not familiar with Halloumi, allow me to introduce you.  Halloumi is a Cypriot unripened brined cheese that is normally made from goat or sheep’s milk.  More recently, it is also made with cow’s milk so be sure to check the ingredients list if you have any difficulties with digesting cow’s milk.  Halloumi is often used as a protein replacement by vegetarians in a variety of dishes, but it’s salty delicious flavour makes it a popular cheese among many, regardless of whether they eat meat or follow a vegetarian diet.  Halloumi cheese with watermelon just makes sense to me – the salty and sweet flavours pair perfectly together in my opinion.  Adding cucumbers to the mix elevates the water content of the dish and helps to meld the stronger flavours of both the watermelon and the cheese together.

Watermelon and cucumbers are both hydrating nutritional powerhouses in their own rights.  Watermelon is a good source of Vitamin A, B6 and C, lycopene, antioxidants and minerals and is helpful in neutralizing cellular damage and cancer prevention.  Cucumbers are high in enzymes, B vitamins, nutrients and electrolytes along with minerals such as magnesium, potassium and calcium.  The skin of a cucumber contains silica which is helpful in boosting your skin from within to help you achieve a glowing complexion.  When purchasing cucumbers, I strongly encourage you to purchase organic ones (if your budget allows) so that you can eat the skin without having to worry about any pesticide residue that may be left on the skin after cleaning it.

To call this a recipe would be comical.  Consider them loose guidelines on how to assemble a delicious, refreshing and simple summer salad.  Both cucumber and watermelon are great to eat when you are feeling a little bloated.  Skip the cheese if you want to up the anti-bloat factor of this meal.

Ingredients:

1 organic baby cucumber, chopped

1 cup of watermelon, chopped

2 thick slices of Halloumi cheese

1 tsp fresh mint, chopped

Extra virgin olive oil

Balsamic vinegar

Cracked black pepper

Heat a bit of olive oil in a pan over medium heat.  Fry the halloumi cheese until it is golden brown on both sides.  Remove from heat.

In a bowl, combine the watermelon, cucumber and mint

Drizzle with olive oil and balsamic vinegar and sprinkle with black pepper

Top with Halloumi cheese

Enjoy!

IMG_0366The information provided in this blog post is solely for information purposes and not as a substitute for medical advice.

I hope that you have a beautiful day! XXS❤️