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Homemade Face Mask
Go DIY with your skincare and try this highly nourishing mask.
No Nasties. All Good!
Puree in A Blender - or mash and mix in a bowl.
1 Avocado
2 tsps of Plain Yoghurt
2 tsps of Honey
Avocado - heals (sunburn). Rich in Vitamin E. Skinfood
Yoghurt - Relieves redness. The lactic helps to helps hydrate and smooth your skin.
Honey - anti microbial, skin clearning properties.
Apply to Clean Skin. Leave on for 10 minutes. Remove with facecloth using luke warm water. Enjoy the clean fresh feeling.
To Healthier Skin - Sinéad
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How to reduce your sugar intake by up to 25 Tea Spoons of sugar with a few simple choices thats 100g of sugar
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Some of my favourite books - Happy International Womens Day - Sinead
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In a Slump? Low Mood? You could be Vitamin D Deficient
Over the last few months, I have seen many clients with rock bottom Vitamin D levels. They presented with low mood, lack of motivation and a general feeling of being “off’ or “unwell”.
Vitamin D is linked to so many biological activities, from hormonal health to the inflammatory response. However here are 3 areas that I would like to highlight to you.
Immunity
Have you heard of T Cells? They protect our body against bacteria and diseases. Vitamin D is vital in the creation and the functioning of these cells.
When we have adequate stores of vitamin D, the body produces over 200 antimicrobial peptides to fight infection in the body.
Calcium Regulation
Vitamin D controls calcium and phosphate levels in the blood and is very important for bone growth and bone strength.
Mood
Vitamin D has been shown to have a positive effect on mood. Research links it to the positive effect on serotonin levels (happy hormone). Scientists have also found that people with the lowest levels of vitamin D were 11 times more prone to be depressed than those who had normal levels.
HIGHER RISK OF DEFICIENCY IF:
1. You spend most of your days indoors with Inadequate exposure to sunlight. 90 per cent of our vitamin D comes from sun exposure. 10 per cent from what we eat.
2. You do not consume enough foods that contain Vitamin D ie tuna, mackerel, salmon, beef liver, egg yolks.
3. You have very dark skin. The pigment in dark skin (melanin) does not absorb as much UV radiation.
4. Are Over 50. As you age, our kidneys are less able to convert vitamin D to its active form, calcitriol, which can lead to a deficiency.
5. Suffer from digestive Issues. Problems in the digestive tract can cause inadequate absorption of vitamin D ie coeliac disease, ulcerative colitis, crohns.
6. Obese: Vitamin D is extracted from the blood by fat cells. The more fat in the body, the less bio available Vitamin D becomes.
7. Pregnant and `breastfeeding.
How to Increase Your Vitamin D Levels:
Get outside!
20 minutes per day (with your sleeves rolled up) will help.
Ideally between the hours or 11am and 3pm. (lunch time walks!). If you are on holidays, aim to be in the sun for at least 20 minutes per day without sunscreen. Of course exercise caution here and try to stay out of the sun when it is at its hottest. Early mornings and late afternoons are ideal times to go without protection for a short while.
Foods Containing Vitamin D (as above)
Supplementation:
Due to Ireland’s northerly latitude, very little UV light is available between October and March, that is why supplementation is important. But I firmly believe you should get your Vitamin D levels tested before you supplement. If they are very low you may not be taking enough to increase your levels and perhaps your stores are already adequate and may not need to supplement.
Ask your GP or health practitioner for a blood test called the 25-hydroxy vitamin D test. This test is the most accurate way to measure how much vitamin D is in your body.
Aim to have your levels above 100nmol/L (40ng/ml)
If your stores are very low, I recommend supplementing with a high dose of Vitamin D3 for at least 6 weeks. I regularly use and recommend the “Solgar” Vitamin D3 4000ius. It can be found in all good health store and pharmacies. You can then revert to 2000iu to maintain stores for a further 6 weeks. I generally recommend 3 months supplementation to build stores and then getting re tested.
I would advise you get your Vitamin D levels tested as part of your annual GP check up.
OTHER CONSIDERATIONS IF DEFICIENT IN VITAMIN D:
For optimum absorption of Vitamin D: Consider the following:
- Vitamin D is a fat soluble vitamin. Ensure good intake of healthy fats to aid absorption ie oily fish, coconut oil, avocados, nuts & seeds.
- Good Magnesium Levels are crucial to convert Vitamin D to its active form. Consider using a transdermal Magnesium spray if your Vitamin D stores are very low ie “BetterYou” brand is one I regularly use and recommend (great for improving sleep, constipation and muscle recovery also)
- Look after your Gut Health – Consume fermented foods ie plain live probiotic yoghurt, kefir, sauerkraut or consider taking a good probiotic supplement. Vitamin D is absorbed in the small intestine and a healthy gut flora is important for its absorption.
I hope this helps with your understanding of the importance of Vitamin D for good health. Research is ongoing in this area. Stay on top of it. Be sure to know your numbers and respond accordingly.
To Continued Good Health
Sinéad
*please note this information is not intended to diagnose or treat any health problems. It is intended as a guideline. Please talk to your GP or health practitioner about your own personal health status before you embark on any supplement programme.
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Healthy Valentines Chocolates
I make these chocolate balls (what my 4 year old calls them!) at least twice a week.
They contain no gluten, dairy or refined sugar and taste really good. Believe me my kids would be the first to tell me if they didnt.
Heres how I make them:
200g of SuperValu own brand Ground Almonds.
2 tbsp of Iswari Cacao Powder
1 tbsp of Meridian Almond & Coconut Butter
1 tbsp of ChiaBia Chia Seeds
Handful of SuperValu Own Brand Dates
2 tbsp of Organic Virgin Coconut oil
Method:
Melt the Coconut Oil in a saucepan
Combine and Mix all the other ingredients in a large bowl.
Place mix in a blender or food processor and blend well.
Remove mix and roll into balls.
Roll them into extra cacao powder, dessicated coconut or chopped nuts of your choice.
Place in freezer for half hour if in a hurry, or leave in fridge for a couple of hours.
This recipe makes approximately 20. Store in a glass jar in the fridge.
I hope your whole family can enjoy.
Heres my boys Michael tucking to them : )
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A Very Healthy And Happy Morning at SuperValu Oranmore with Gavin Walsh, Store Manager and Cathy Dillon of Slimming World Oranmore.
We invited Cathy in along with her members to showcase all the healthy options that are available instore.
Love this new Food For Fitness Range created by one of Irelands top sports nutritionists. Healthy AND convenient. Check it Out. I bought Seabass, was so fresh and cooked in minutes.
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"The Power of Food" Workshops today at my Annual visit to Calasanctius College Oranmore
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2 Minute Healthy Protein Shake
It is very important to support your body if you are working out or training on a regular basis. Please also be mindful that children and teenagers training alot (and some of them are training non stop!) have extra dietary needs to ensure they are recovering and replenishing adequately.
This shake is suitable for children (who can tolerate nuts) as part of a post exercise regime a couple of times a week.
To recover, the body requires protein, good fats and the right carbohydrates.
This protein shake contains:
Peanut Butter - Protein (plus zinc, biotin, Magnesium)
Chia Seeds - Omega 3s (plus Fiibre, Calcium, Magnesium)
Cacao Powder - Antioxidants (plus Iron, Potassium, Magnesium)
Banana - Potassium, Carbohydrate
I wanted to share this video today as the Meridien Peanut Butter is on special offer this week in Nestors SuperValu Oranmore, Fr. Griffin Road and Ballybane.€5.00 for 1kg. Thats nearly 50% off. Good Deal.
Method:
- 1 banana
- 1tbsp of Chiabia chia seeds
- 2 level tbsps of Meridien Peanut Butter (no palm oil, no added sugar, salt)
- 1 tbsp of Cacao Powder (I used Iswari brand this time)
- Approx 200 ml of Milk of your Choice (I used Almond Milk)
Blend it All Together. Drink straight Away. Enjoy!
Nestors SuperValu - Supporting You
*All ingredients available in Nestors SuperValu Oranmore, Fr. Griffin Rd, Ballybane.
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January Recipes - Kale Chips
Tasty Healthy Affordable Snacking
Kale is the ultimate superfood.
It grows in Ireland and is super value!
1 head of Curly Kale
Olive Oil
Cumin
Heat the oven to 150 degrees.
Wash Kale.
Peel the leaves off the stalks of the head of kale.
Place 5/6 handfuls of the kale in an ovenproof dish.
Massage leaves with a little olive oil.
Place kale in oven and allow to cook for 10 minutes.
Do not let the leaves get too brown. Before they are ready take out and sprinkle with some cumin or chilli or little salt. You the leaves to be slightly crispy. Allow to cool a little and enjoy.
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January Recipes
How to Make No-Cook Overnight Oats
Ingredients
Use a glass bowl or Jar
1 part Jumbo Oats to 1 part Milk (I used coconut mik)
You can also add a dollop of yoghurt.
Sweeten with 2 drops of vanilla essence, 1 Tbsp of raisins and 1 tsp of cinnamon
Add 2 tbsp of seeds (I used chia seeds)
Add sprinkling of shredded coconut
1 tsp of nuts (I used walnuts)
Soak overnight
In the morning add some berries, more seeds or nuts, tbsp of almond butter (for added protein). Enjoy!
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Happy New Year, here are some essential tips to kick start your new healthier 2017
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5 Healthy Ways to Ease (not cure) a Hangover!
I am definitely more about moderation than excess. But I want to keep it real on this blog and know that you may be over indulging over the festive period!
Here are some ways you can support your body before, during and after a big night out.
1. Hydration
A Must!
Alcohol is a diuretic. It can deplete your body’s sodium and potassium stores, leading to rapid dehydration.
Drink 2 litres of water during the day. I know you have heard this before but do try and sip water throughout your evening. It will greatly help.
Next day, drink coconut water. It delivers a quick hit of electrolytes that is essential for recovery and rehydration.
2. DO Not Go Out on An Empty Stomach
Have you ever noticed how busy you are on days you have a night time event?! Running around getting “stuff” done, leaving no time to sit and eat.
I see this behaviour all the time and it is never a good idea. Consuming alcohol on an empty stomach means it hits your system immediately, greatly increasing the likelihood of suffering from hangover hell!
Even if you are attending a dinner, have a light snack before you leave ie Scrambled egg, tomato and avocado.
Also, you will be more likely to overdo it on the finger food or bread basket if you are ravenous and out of breath when you arrive!
We have all done it…but do remember to stop, revive and survive!
NEXT DAY
3. Magnesium
Consider taking an Epsom salt bath (available in local pharmacy). Dissolve 1 large cup in warm water. This will help replenish Magnesium stores and ease alcohol induced anxiety!
This mineral also plays a vital role in detoxification, giving your liver a much needed helping hand.
4. Protein plus Green Smoothie…
I am aware you may NOT be craving a green smoothie at this time BUT supporting your detoxification pathways will greatly ease your symptoms without overtaxing your digestive system.
The Morning after the Night Before Replenishing Smoothie!
Ingredients:
1 tablespoon coconut oil, to help brain function and balance blood sugars·
1 cup Plain Live probiotic yoghurt (gut bacteria)
1 tablespoon chia seeds
1 small banana (potassium)·
1/2 cup spinach (detox)·
1/2 cup fresh or frozen blueberries (antioxidants) ·
Coconut water (hydrate and restore electrolytes)·
½ tsp local Honey and ½ tsp cinnamon to taste (lift your mood)·
½ tsp of grated ginger(ease digestive upset)·
2-3 ice cubes
Mix ingredients together in a blender and serve.
Follow the smoothie with an egg based breakfast. Eggs contain large amounts of cysteine. Cysteine has been shown to help reduce liver damage caused by excessive alcohol.
An omelette is a great choice as you can also load up on vegetables for further antioxidant support!
5. Sleep & Exercise
Taking a nap will help. Sleep is when the body heals and repair. Napping for between 20 minutes and 40 minutes is ideal. Any longer and you may disrupt your circadian rhythm (natural sleep cycle) which can effect your night time sleeping pattern.
Be careful with sweat inducing exercise. If you are already dehydrated this can cause further damage. Of course, do enjoy some gentle forms of exercise and get some fresh air but be careful not to overdo it.
Conclusion:
Final Words of Advice!
Be DRINK AWARE, but more importantly BE MIND/BODY AWARE.
Listening to your body and knowing how certain foods and drinks react in YOUR body is a crucial part of maintaining good health.
I will be sharing lots more on this subject in the New Year, along with healthful recipes and videos. Do come back and say hi! Would love to hear from you.
To A Very Healthy & Happy New Year.
Sinead x
*All products mentioned in this post are available in your local Nestors SuperValu. Fr. Griffin Road, Ballybane and Oranmore.
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Facebook Competition
Win this Amazing “Healthy Hamper”
To Enter Go - Sinead Bradbury Nutrition & Health Consulting.
Good Luck!
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Really looking forward to Blogging to you all in the new year. Please feel free to send us your questions or suggestions on the email form on this page. See you in 2017 - xx Sinéad
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