Julie's Blog
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WinNaturally Selfridges Stores
In January Win Naturally was thrilled to open concessions in Selfridges Trafford and Oxford Street as part of their "Food for Thought" campaign which aimed to get people really thinking about the foods they put into their bodies. We are now permanent concessions whereby we stock a wide range of delicious and nutritious food and drinks, natural and highly effective quality supplements, a fantastic range of weight loss products, Sports nutrition matching those products that we currently put into all the professional clubs we look after, the very best gluten free and dairy free foods on the market (I know this because I test them all and we eat them all the time in our house) and some amazing guilt free treats too.
Our nutritionally qualified Win Naturally staff are always available in store to discuss any specific health concerns and advise on products and we have some fabulous samples out daily for customers to try. I am in store every single week so would love to see you there - being in store is actually one of the best parts of my job as it enables me to interact with customers and I gain so much job satisfaction when I get to see first hand how much the health of our customers improves or when they finally reach their weight loss target - and it really isn't hard to do so let the Win Naturally team help you!
Phil’s Rehab Blog
Well, you probably know that I had surgery on my knee one week ago now to clear up a couple of problems that I have had for a few months. For me, as soon as I know that I need surgery I just want to get it done immediately. So the decision was made on the Thursday evening and I travelled to London on the Friday morning to be operated on a couple of hours after arrival.
Luckily the surgery was a success – although Julie did almost have a heart attack whilst I was in theatre as I had texted her when I was about to go down. There was then a delay in taking me down to theatre so the surgery didn’t go ahead for another hour and a half. When Julie hadn’t heard from me after over three hours she started to panic that something had gone wrong. She was phoning the Everton staff who were in theatre with me and so unable to take her calls. Eventually, three and a half hours later the Everton physio called her to advise that everything had gone well!
So, six weeks of rehab for me now!
Rehabilitation Programme
The first ten days post-surgery are the hardest both physically and mentally. Physically, the pain is at its worst, it is hard to get around, I have to rely on Julie so I have to be super nice to her or she won’t put my socks and shoes on for me! Mentally I find it even harder. I am so used to pushing my body to the limit for up to four/five hours each day – every day of the week so to suddenly be laid up unable to walk around let alone run is challenging to say the least.
The first day after the surgery wasn’t too bad as I calculated that I watched 15 hours of football solid – however, by day three I felt like I needed to run for two hours!
Monday morning, the treatment and rehab started. I am currently one week post-surgery and my current programme consists of:
Four times each day of 30 minutes on the Game Ready Ice machine – this is a machine that is filled with ice and water. The unit is attached to a large cuff which wraps around my whole leg and blasts it with iced air for 30 minutes.
Two times each day of 25 minutes on the compex machine – this is a machine that stimulates contractions within the muscles in my leg.
Two times each day of strength exercises. This includes weighted leg raises, bent to straight and straight leg u shapes.
Four times each day of ten minutes on the exercise bike with no resistance to simply work the range and mobility.
Four time each day of wall slides to work on the range of movement and strength of the knee.
REST AND SLEEP – these are vital to enable my body to repair efficiently. When I am not doing my exercises, my leg is raised at all times and I rest for the remainder of the day. I am asleep by 9.30pm most evenings during my rehab.
This programme will step up next week and each week until full fitness is regained. If anything, the Everton medical team have to hold me back as I am so eager to do more but it is tremendously important that I do not push too hard too early and set myself back.
Diet
I always have an extremely strict diet. Exactly what foods and in what quantities changes depending on the day of the week, the training/recovery, if day before, day of or day after a match. However, it is crucial now that my diet is tailored to my recovery programme.
My diet currently is of high protein content. The reason for this is twofold:
Firstly, the protein encourages the repair of the muscles and ligaments.
Secondly, when training at a high intensity the body requires carbohydrates for fuel and burns these before burning any fats. As I am now laid up and not working out at any intensity level, I do not require the carbs for fuel and need to ensure that my body is burning fat rather than storing it.
At the end of my first week, both my body fat and weight is down so a good first week.
The only fluids I drink during my rehab are protein shakes, fresh raw juices and smoothies and water. I no longer have the requirement for electrolytes so sports drinks and energy drinks are off the menu.
Foods which are natural anti inflammatories are also added into my diet so Julie is adding turmeric and ginger to my meals.
I have increased my intake of oily fish – another great protein source but also rich in omega essential fats which again are fantastic at reducing inflammation and also reduce uric acid levels.
I have increased my intake of milled linseeds – I add them to my cereal, smoothies, salads and soups daily. I use the Linwoods Milled Linseeds.
I have swapped all rice and pasta for quinoa which is a nutritious grain which is a complete protein source and really delicious too. We love the Biofair Quinoa.
I have increased my intake of green leafy vegetables and Julie is adding the Nutricology Pro Greens Powder to my smoothies which is fantastic at alkalizing the body, boosts the immune system and is a great healer. She also adds the Biotics Research Whey protein powder to my fresh smoothies or the GOOD Hemp Protein powder. Both of these are the highest quality protein sources.
I add lots of healthy oils to my foods such as the Biona Essential Oil, GOOD Oil or Body Bio Balance Oil – I add these to my salads, soups, smoothies, vegetables etc.
I have cut out most gluten based products so have swapped these for gluten free versions or alternatives.
My favourite snacks during recovery are the BOUNCE Energy Balls – delicious, gluten and carb free snack bars – the coconut and macadamia is my favourite. I snack on the nut shot sachets – more good protein, the Urban fruit bags especially the pineapple and cherries, lots of munchy seeds throughout the day. Theses seeds are full of the essential fats, good source of protein and stop cravings, these definitely keep me full until mealtimes. I also snack on the 9 seed bars.
I have also increased my intake of peanut butter – the best one for me is the Biona Peanut Butter as this is natural, organic and 100% peanuts and nothing else which is really hard to find.
If I do need something sweet then the Biona Natural Gummi Bears or Cola Bottles are really good.
Julie also adds some of her super foods to my meals such as Naturya ACAI Powder or MACA Powder which is an adaptogen so finds stress or weaknesses within the body and focuses its healing properties on these areas. These foods are also rich in vital vitamins and minerals.
Well, time for my next Game Ready Ice session. I hope that you enjoy reading my Rehab Blog!
Phil Neville
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Julie’s Super Juice of the Week
Philip loves this smoothie so I am going to call it “Philip’s Orange Delight!”
- Large pot of live yoghurt – (Philip likes vanilla yoghurt in his)
- Two large oranges peeled
- One large banana
- Ice
Juice the oranges then blend together with the yoghurt, banana and ice. Yummy! Everyone fights over this juice in my house.
This smoothie is rich in potassium, magnesium, amino acids, anti-oxidants and vitamin B6. The friendly bacteria in the yoghurt are fantastic for maintaining a healthy gut too.
Superfood of the Week
Live Yoghurt
I have used live yoghurt in quite a few of my smoothie recipes now so I thought it was about time I made it my super food of the week.
Yoghurt is made by adding bacterial cultures to milk. These cultures then carry on the conversion of the milk’s lactose sugar into lactic acid. The lactic acid bacteria are responsible for many of yoghurts health benefits.
Yoghurt is a very good source of protein, calcium, phosphorus, vitamin B12, pantothenic acid, selenium, zinc and potassium.
Live yoghurt has many reported health benefits. It has shown to balance the microflora in the intestines and suppress harmful bacteria. It can also help in preventing diarrhoea and protect against stomach ulcers. Studies have shown that a regular intake of live yoghurt can lower cholesterol and boost the immune system. There have also been several studies that have shown that the consumption of live yoghurt and other cultured milk products may reduce the risk of cancer.
Yoghurt is available now in many different flavours and textures. Plain yoghurt is obviously the lowest in sugar, the most wholesome and versatile. There are now many soy yoghurts available too which also benefit from the healthy bacterial cultures.
Yoghurt can be used in so many ways from adding to cereals and smoothies, as salad dressings, to top pancakes and waffles or in curry dishes.
Healthy Condition of the Week
This week I am going to switch the order of my product and health condition of the week as they are linked and are more easily understood this way around. I am going to discuss the Acid-Alkaline balance this week.
The importance of the acid-alkaline balance within our bodies is something that I only became aware of around five years ago. Virtually every illness and disease is triggered by an over acid system. For good health the body needs to maintain a certain acid-alkaline balance. Every part of our body functions more efficiently in an alkaline environment.
Generally, the body needs to be 70% alkaline and 30% acidic. Unfortunately the average person in the western world is over 80% acid.
We measure whether something is acid or alkaline by measuring the PH (potential hydrogen). Our blood has a PH which is slightly alkaline between 7.35-7.45. If it becomes too acid the body withdraws alkalizing minerals from elsewhere within the body such as hair skin and nails, other organs and eventually our bones.
Our modern lifestyles and diets are almost always acid forming. Pollutants, stress and poor diet all greatly affect our PH balance.
Common symptoms of an over acid system are:
Muscle pain, gout, arthritis, thrush, skin conditions, dull skin and hair, insomnia, aching joints and fungal infections.
If we remain in an over acidic state for long periods, eventually the excess acid will trigger degenerative diseases.
My Suggested Foods to Avoid
Firstly, not every acid forming food is bad for us. All protein is acid forming but also essential for good health. It is all about finding the correct balance.
Whole grains are a healthy food but often acid forming with the exception of millet, quinoa, buckwheat and amaranth. Swap your usual grains for the above.
All refined sugars are acid forming, so limit chocolate, biscuits, cakes etc.
All prescription drugs are acidic.
Vinegar is acid forming in the body.
Replace some meats with pulses, chickpeas, soy or butterbeans.
My Suggested Foods to add into the Diet
Almost all vegetables are alkaline but the green vegetables are particularly alkalizing due to their chlorophyll content. So go crazy on asparagus, broccoli, wheatgrass, cabbage, parsley, green beans, kale, celery and seaweed.
Honey and agave syrup are alkalizing but bear in mind they are still sugar.
Fruits are healthy but remember that many are acid forming such as cranberries, plums and rhubarb, blueberries, raspberries and strawberries.
Raw chocolate is fine as is dark chocolate.
Organic sea salt contains alkalizing minerals.
My Suggested Useful Remedies
Our pro greens powder is fantastic at alkalizing the body.
Take a good multi vitamin and mineral daily
Julie’s Helpful Tips
Stress greatly increases the acid levels within the body so find time to relax and unwind daily.
Smoking also promotes an acid environment within the body – another great reason to give up.
Breathing correctly and deeply alkalizes the body due to the increase in oxygen going into the body.
Test your PH levels regularly and if your body is in an over acidic state, take steps to bring it back into the perfect acid-alkaline balance.
I have found some really helpful books on this subject – The Acid Alkaline Balance Food Guide by Dr Susan Brown and Larry TrivierI. This lists almost every type of food it’s level of acid/alkaline forming. It also explains in more detail the acid/alkaline balance. Another great book is The PH Balance Diet by Bharti Vyas and Suzanne Le Quesne. This book contains some great advice and also some fantastic recipes too.
Product of the Week
Maca Powder - Maca (also known as Peruvian ginseng) is a special root vegetable grown high up in the mountains in Peru. Because it is an adaptogen it is able to identify hotspots of stress or weakness in the body and focus its healing properties on assisting these areas. It is a nutrient packed food that contains a wide range of vitamins and minerals, essential amino acids and enzymes. Maca powder is able to contribute to overall wellbeing and provide the body with over 20 different fatty acids, calcium, phosphorus, vitamin B12, B1, B2 and vitamin C. It has shown to support the nervous system, digestive system, reproductive system, reduce adrenal stress and bring our bodies back into balance. It has been publicised that Maca powder can also improve libido, fertility and stamina!! It contains a high level of plant sterols and so has been used by body builders as a natural alternative to steroids. It is also said to improve learning ability and enhance memory, improve physical endurance, increase energy levels and reduce the effects of ageing. It really is one of our planets top super foods!
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Blog Week 28 – Healthy Breakfast Blog
I have received so many requests for healthy meals and to discuss the types of meals we eat in our house that I have decided to start incorporating these into my weekly blogs. So this week I am going to begin with options for a healthy breakfast and what the Neville family eat every morning! I often get asked why we get up so early in our house (usually by 6am every day) but when you see the three course breakfast that my family eat every day – you will see why. But seriously, breakfast is a really important meal – definitely never to be missed – and I find it sets the tone for the day. So if you start off with a good healthy meal – great fuel for the body and mind, you are less likely to be grabbing unhealthy snacks mid-morning and you will have great energy and concentration levels for the day. I simply cannot function without breakfast. All of the options I am going to detail are quick and simple so you have no excuses.
I always make up a large bowl of fresh fruit in the morning and we all pick at this whilst I am preparing breakfast. This can be made the night before if you are on the minutes first thing. Usually, Harvey and Isabella will have eaten a full banana, apple and pear and a handful of grapes between them before they even sit down at the table for breakfast – as well as drinking a yoghurt drink.
I usually start with a few mugs of hot water and Philip likes his usual cup of tea followed by a glass of one of our fresh juices served with his main course.
My children follow their fresh fruit with some brown toast or our Dr Schar multigrain brown bread topped with butter or Isabella’s favourite – our Biona smooth peanut butter or one of our Carleys cashew or almond butters. This is a great source of slow release energy and protein and will definitely keep you full until lunchtime. Then onto the third course:
My favourite breakfast main is our Juvela gluten free porridge oats made with milk or soya milk. For the children I usually add some Comvita manuka honey UMF 20 to this (a great boost to both the immune and digestive systems) and top with our Linwoods cocoa and berries milled flaxseeds which incorporates all the essential fats. I like mine topped with our milled flaxseeds and goji berries and two heaped tablespoons of our Naturya MACA powder (brilliant for supporting my nervous system, digestive system, reproductive system, reduces adrenal stress, increases my energy levels, can reduce the signs of ageing and natural boosts oestrogen and progesterone thus balancing my hormones) – delicious. Philip would usually have his with some of the Manuka honey mixed in a topped with a handful of our Biona pumpkin and sunflower seeds. So simple to make and so nutritious. I happen to be gluten intolerant but we eat a lot of gluten free foods in our house as our bodies were not made to take the huge amounts of gluten that most people tend to eat on a daily basis and we are seeing more and more athletes adopt a gluten free diet too. So many people report increases in energy, weight loss, reduction on allergies, clearer skin and so on after cutting down on their gluten intake – so give it a try! We have a wide range of gluten free products in stock at Win Naturally all of which we use in our home every single week.
I love our Glebe Farm gluten free muesli – I also mix our sunflower, pumpkin seeds and Linwood’s goji berries into this then top with the milled flaxseeds and Naturya MACA powder or Acai powder for an added boost. I sometimes mix a fruit soya yoghurt in with this too.
Usually on weekends the children will request what they call a “Special breakfast” and this is either an omelette or their favourite homemade pancakes. If I am in a hurry – usually to get to Harvey’s football first thing on a Saturday morning, our Hale and Hearty gluten free pancake mix is brilliant. So quick and simple to prepare, contains four super grains, high in fibre, low GI, contains golden flaxseeds and also omega 3 fatty acids. Never was something so delicious so good for you! And my children think I am the best mummy ever!
Philip’s favourite breakfast at the moment is our Liza’s original granola topped with our juvela fibre flakes with skimmed milk and topped with our Linwoods flaxseeds. In fact, the whole family snacks on this granola throughout the day.
Other favourites in the Neville house are the Hale and Hearty Honey Bee pops and Biofare Andean Muesli for Harvey and Isabella. They usually like to top their porridge with a handful of these cereals.
I ALWAYS add the Biocare Kids Complete Complex multi vitamin and Strawberry probiotic to their porridge/cereal every morning too. These are in flavoured powders but I just mix them in and they don’t even know they are there. I am confident then that they are getting all the vital vitamins and minerals they need for the day.
So as you can see, breakfast in the Neville house is always a three course meal but if you don’t have time for this – a bowl of any of our cereals is always a healthy start especially if you have it with one of our Manic fresh juices. If breakfast is always on the way to school/work then our Little Bear fruit bags, yo yo’s and granola bags are still a healthy start for the children. For the adults, our Lizi’s granola now comes in portion size sachets and our Urban fruit bags are great snacks for when on the go. Great for both adults and children and actually the snack that my children often to take to school for their snack at break time is our Biona rice cakes with one of our natural peanut butters. Or you could whizz up one of my fresh juice recipes too – all of which are a powerhouse of vital vitamins and minerals. Again – if time is against you, a firm favourite in our house are our ………..ready made smoothies. Really delicious and in several flavours, now you really don’t have an excuse for skipping that vital first meal of the day!
Don’t forget – don’t keep all of these amazing healthy meals just for breakfast. Very often we have these foods for supper too.
Superfood of the Week
As my theme this week is breakfast – my superfood is going to be oats and oatmeal – as this is included in so many of our breakfast options. So why does this simple food make it onto most people’s list of health foods? Well, it is a great source of fibre both soluble and insoluble.
The soluble fibre in oats is known as Beta Glucan and this is known to lower cholesterol and also reduce the risk of cardiovascular disease and stroke. Beta Glucans enhance the body’s immune system by boosting its response to bacterial infection. They do this by activating specific white blood cells that basically soak up any foreign invaders. Research is also well underway to see if these Beta Glucans can actually boost the body’s ability to kill cancer cells – and initial reports are promising.
Oats are a very low glycemic food meaning it does not affect blood sugar levels – in fact it also helps to stabilize it. I have read several reports on the benefits found by Type 2 diabetics when eating oatmeal regularly.
Oats contain avenanthramide which is an antioxidant unique to oats and believed to have anti-inflammatory and heart healthy properties.
Oatmeal has the highest protein content of any other popular cereal – it also contains potassium, selenium, manganese and iron.
Finally, the type of oats you use makes all the difference. FORGET the instant, readymade or quick cook packs. These are usually sweetened, high in sugar and processed meaning most of their nutritional benefits will be lost. So aim for the plain, thick, chunky old fashioned oats. Have a try of our Juvela oats, basic, simple and nutritious – and gluten free too!
Product of the Week
Naturya superfoods – great to add to many foods but I find particularly great for adding to breakfasts. A powerhouse of vital vitamins and minerals and ready ground and in sealable packs – soooooo easy to use. A huge variety also so one for each day of the week and definitely something for everyone!
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Blog Week 27 – Holiday Blog 2
Super Juice of the Week
So we are all feeling summery – so my juice this week is reflecting that. The colour of this alone makes me think of the sunshine!
One apple
One Lime
Two large oranges
Ice
Juice all the ingredients and pour over ice. This is a favourite juice with my friends and always puts us in a happy mood and given the health benefits, we should be happy! Bursting with vitamin C which is fantastic for the adrenal glands, tissue repair and a wonderful anti-oxidant, as well as giving the immune system a boost and helping to fight infections. Also a good source of vitamins A, B1, B2 and B6, iron, calcium, potassium and magnesium too!
Superfood of the Week
Apples
There are many varieties of apples varying in colour, taste and texture. They are an excellent source of vitamin C, fibre, potassium and pectin. Most of the nutrients are contained in the skin and raw and unpeeled apples and apple juice are a great source of many important phytochemicals. However, in cooked or commercially produced apple products – the content of these phytochemicals is virtually zero. The famous saying of “An apple a day keeps the doctor away” appears to be true. Those who regularly consume apples appear to be at reduced risk of heart disease, asthma and type 2 diabetes compared to those who consumed other fruits. Pectin has also been shown to lower cholesterol as well as assisting in pushing waste through the intestinal tract. The fibre and pectin content of apples help to promote bowel regularity and relieve both constipation and diarrhoea. Have a look at our organic and locally sourced apple juice in a handy sports capped bottle. Great for lunch boxes and on the go as are our Urban Fruit apple snacks – 100% pure fruit and delicious!
Products of the week
Sticking with my theme of holidays, I have chosen our products this week that are handy for your holiday first aid kit! Philip goes crazy but I always travel well prepared and my first aid contains something for virtually every ailment!
Weleda Combudoran Lotion - This is fantastic for insect bites and stings and reduces irritation and swelling – brilliant.
Mr Men and Little Miss waterproof plasters and antiseptic wipes – the fun of choosing the plaster always seems to kill the pain for my children!
Mr Men and Little Miss and Quash anti-bacterial hand gels – when travelling we are subjected to so many more germs that usual. I always have these in my handbag and beach bag.
Weleda Laxadoron – a wonderfully gentle natural laxative.
Weleda Melissa Comp Drops – really effective at easing nausea, sickness and diarrhoea.
Nelsons Arnicare Kids Stick – again my children love applying this to their bumps and bruises and distracts from the pain.
Green People Gradual Soft Glow Self Tan and Self Tan Lotion – I always apply fake tan during the summer months and prior to my holiday – no one wants to be the white person on the beach on the first day of the holiday! These fake tans are also brilliant nutrition for the skin!
Silver Hydrosol – This is one of my favourite and most versatile products. This is the most amazing product and one that we have been using in our home for years. We actually buy it in litre bottles! Silver is extremely powerful in healing. Silver Hydrosol is a solution which is anti viral, anti fungal, anti bacterial, anti inflammatory and anti microbial. It also removes heavy metal from the body and cleanses it. Heavy metals within our bodies are extremely dangerous as they suppress our immune systems and allow disease to thrive. Silver hydrosol can also be used topically on cuts or crazes or any infection of the skin. It helps wounds to heal faster than normal and can be dropped in both the eyes and ears. Isabella started with conjunctivitis a couple of months ago. Just two drops of the silver hydrosol got rid of it altogether! I even spray it on all our toothbrushes every week to remove any bacteria. It has no known side effects, it is non toxic and as gentle as water. I personally believe that silver hydrosol is one of our most effective weapons in combating disease and other ailments in our bodies!
Health Condition of the Week
Travel Sickness
Not that I remember it, but my mother still talks about how travel sick I used to get as a child. I once threw up within the first five minutes of setting off to the airport and that’s before we even boarded the plane. Travel sickness can be such a stressful condition, that the stress of the journey alone can trigger an attack!
There are a few things that you can do to prevent travel sickness or reduce the symptoms.
Firstly avoid eating and drinking anything just prior to your journey especially large meals
My Suggested Foods to Add Into the Diet Prior to or During Travel
Light foods such as salads fish and fresh fruit.
Crisp breads and dry toast or rice and oat cakes are also good. Have a look at our spelt crisp breads that are more easily digested that regular Crips breads or crackers.
Our Quinoa snacks are fantastic and handy to pack for travel.
Peppermint and ginger herbal teas can be sipped to calm the stomach. Our Pukka and Heath and Heather herbals teas are both delicious and nutritious.
We also stock some fantastic Yummy Earth peppermint and ginger drops which may also be useful. Really yummy too!
Many people say that eating apples can help with travel sickness too. Stock up on our Urban Fruit Apple Snack Bags!
My Suggested Useful Remedies
If you are anxious about travelling – try our Rescue Remedy range – a fantastic blend of Bach Flower essences which calm the nervous system and promote relaxation. I never leave home without the chewing gum and the blackcurrant pastilles are great for children!
Magnesium is a natural tranquilizer – then add our Biotics Research Mg-Zyme magnesium supplement into your daily diet four or five days prior to travel.
Our Biocare B Complex will support the nervous system so worth taking too.
Julie’s Helpful Tips
Fewer people suffer from travel sickness when sitting in the front of a vehicle so avoid the back seat if possible.
Open the window.
If you look ahead – as opposed to downwards when travelling, this balances the fluid in the inner ears making motion sickness less likely.
Do not read or play on hand held games consoles/phones etc. whilst travelling. I never suffer from travel sickness anymore but there are a few occasions when I have been texting whilst a passenger in the car and this has caused me to feel nauseous – then again that could just be Phil’s driving (NOT GOOD!)
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Blog Week 26 – Holiday Blog
Super Juice of the Week
It’s that time of year when everyone is planning and booking holidays or trips so my blog this week is going to be based on that. I thought a good way to start it would be with a juice that always makes me think of summer!
One mango
One large handful of strawberries
Ice
Juice everything then either blend with the ice or simply pour over ice.
Did you know that one strawberry has more vitamin C than one orange! This juice has an amazing amount of anti-oxidants, vitamins and minerals – delicious and nutritious – summer in a glass!
Super food of the Week
Given its inclusion in my juice this week – I have chosen the Strawberry as my superfood. Strawberries are actually the most popular fruit in the world! Historically, strawberries were a luxury item enjoyed only by royalty. Luckily, this is no longer the case and we can all benefit from these amazing fruits. They are an excellent source of vitamins C and K, dietary fibre and flavonoids. They are also bursting with manganese, Vitamin B1 and B6, iodine, folic acid, biotin and pantothenic acid. Strawberries unique flavonoid content makes them a fantastic protector against inflammation, cancer and heart disease. They have amazing anti-cancer effects. Fresh strawberries in the summer are simply wonderful – but we also love to snack on our Urban Fruit strawberries when on the go – so easy to put in lunchboxes or handbags!
We all know how important it is to wear sunscreen even in the UK so my products of the week this week are our fabulous range of baby, children and adult sun tan creams, lotions, sprays and after suns. All fantastic, effective and natural too. There have been many reports that everyday sunscreens can now do more harm than good. The preservatives such as parabans actually mimic the effect of oestrogens which can disrupt hormones and cause cancers. Our natural sunscreens actually protect against skin cancers and are high in anti-oxidants. They also contain ingredients, which are soothing to the skin such as avocado oils, Echinacea and calendula. No need to cover yourself or your children in chemicals to protect them from harmful rays!
Health Condition of the Week
Sunburn
The sun has had such bad press over the years and without doubt skin cancer rates are rising. Hopefully this has meant that people have become more sensible in the sun rather than avoiding it altogether. The sun is the very best source for your body of vitamin D and does generate the feel good factor and can be extremely healing to the body. Do you notice how you feel less aches and pains in the summer than in the winter months? Also, a lack of sunlight can cause SAD syndrome and the body produces less serotonin – the feel good hormone. Relaxing in the sunshine can lower cholesterol and encourage hair and nail growth too – but again too much sunshine can lower our immune function. So, it is about a healthy balance.
So a few suggested tips:
Avoid alcohol, caffeine and fizzy drinks as these can all lead to dehydration.
My Suggested Healthy Foods to Add into your Diet
You can protect your skin from the inside – a good way to do this is by eating plenty of essential fats. These are found in pumpkin, sunflower, hemp, flaxseeds and sesame seeds. Snack on our munchy seeds throughout the day, add our milled flaxseeds to your breakfast, soups, salads, smoothies, stir fries, pour our Body Bio Balance oil over your salads – it really is so easy to add these foods into your diet.
It is also easy to stock up on salads in the summer months – ensure you add skin friendly foods such as avocado and olives to these. Oily fish is good too – so don’t forget to include those on your barbeque menu!
Carotenes are fantastic for the skin – these are found in sweet potatoes, carrots, tomatoes, peppers, spinach, apricots, pumpkin, mangoes and melon.
Hydrate, hydrate, hydrate! If you are out in the sunshine, you sweat more and can easily become dehydrated quite quickly. Ensure you are drinking plenty of water throughout the day. Our Vita Coco water is a fantastic drink to have as this replenishes the lost minerals.
My Suggested Skin Protecting remedies
Take a good multi vitamin such as the Biocare one plus an anti-oxidant such as the Biocare Microcell Nutriguard Plus. These will help to protect against skin cancers.
Add a good quality fish oil to your diet too to nourish the skin from the inside out. My favourite is the Biocare Mega EPA 1000.
I have read several reports stating that those people who take both vitamin C and vitamin E have added sun protection (obviously you do still require sunscreen). Therefore, I would suggest taking the Biocare Vit C Plax and the Biotics Research Bio E Mulsion Forte daily.
VITAMIN D – At least a couple of months before sun exposure add the Biotics Research Bio D Mulsion Forte. This should help to reduce the chance of burning.
Julie’s Helpful Tips
Have a look at our Mr Tickle Sun Sensor watches – a brilliant product and the children love them too!
Apply your sunscreen at least 30 minutes before sun exposure or entering the water to give it chance to be absorbed by the skin.
Don’t allow your skin to go red – this can trigger skin cancer and is a sign that the skin is damaged.
If you do happen to get sunburnt – a few natural tips on easing and healing it:
· Aloe Vera directly onto the burn will reduce the pain and encourage healing
· Chamomile and witch hazel can also be applied directly onto the burnt skin
· Calendula ointment is fantastic for healing and pain relief of sunburn
· Take the Arnica pillules to help with the pain and to encourage healing
· Rescue Remedy can be diluted in a little water and splashed onto the burn on applied in the cream and massaged into the affected areas.
Sea water and sunshine – in moderation – can actually ease eczema and psoriasis.
Too much sun can actually trigger cold sores – so be prepared. Check my blog on cold sores for tips and always carry our Weleda calendula cream to apply at the first signs. This is also great to have in your holiday first aid kit as it is fantastic for cuts and grazes and dry skin patches too.
Apply sun cream regularly and wear a hat – how many times do you cover yourself in sunscreen only to burn your scalp!
Avoid the intense heat between 11am until 3pm – a good excuse for a leisurely lunch in the shade!
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Blog Week 21
This week I am going to concentrate on Depression so my juice this week is one to lift the mood and create the feel good factor!
3 Fennel stalks including the leaves and flowers
3 carrots
2 sticks of celery
One pear
A large chunk of ginger root
Juice all the ingredients then pour over ice and enjoy!
Fennel juice has been used for centuries as a tonic to help the body release endorphins, the feel good peptides from the brain into the bloodstream. These endorphins help to diminish anxiety and fear and generate a mood of euphoria.
Superfood of the Week
Linseeds or Flaxseeds
Although I have covered this super seeds previously in my blog, as I feel they are extremely important in the treatment of depression I have decided to add them in again here.
Omega 3 fatty acids play an important role in fighting depression – they are crucial to brain function and health. They make up the insulation for neurons. Lower levels of omega 3 consumption have been linked to increased rates of depression and even suicide.
These really are a superfood best consumed ground rather than whole to enhance their nutrient absorption. They are an excellent source of the omega 3 essential fatty acid ALA and a good source of fibre, magnesium, potassium and manganese as well as the minerals phosphorus, iron and copper.
Linseed oil contains almost twice the amount of omega 3 fatty acids as fish oil.
Linseeds are also the most abundant sources of plant lignans which studies have shown to exert significant anti-cancer effects. Ground linseeds have been shown to be helpful in improving blood lipid profiles and trials showed a significant reduction in cholesterol levels over three months.
I simply grind ours in a coffee grinder then store in an air tight container in the fridge. We use them to top porridge and cereals, to add to bread, biscuit or muffin recipes, added to juices or smoothies, sprinkled on vegetables, soups or salads. A normal serving size would be one or two tablespoons.
Have a look at our extensive range of linseeds (flaxseeds) both whole or ground.
Product of the Week
Foods rich in Chlorophyll have been shown to be very helpful for depression therefore my product for this week is our Naturya Chlorella Powder. This simple powder is a powerhouse of nutrients. I find it best to take added to juices and smoothies.
Health Condition of the Week
DEPRESSION
I recently read that one in four people in the UK now suffer from some kind of mental problem with anxiety and depression being the most common. There is a huge difference between having a bad day – which we all get – and having full blown depression. Depression at any age from mild to severe can also have a huge effect on the immune system and the body’s ability to fight off infection and disease.
It is very common for depressed people to isolate themselves and withdraw from family and friends.
Adrenal exhaustion, hormone imbalances, low blood sugar and thyroid conditions can also trigger depression.
My Suggested Foods to Avoid
Most definitely reduce your alcohol consumption as this can make depression worse. It reduces the feel good hormone serotonin as well as B vitamins needed for energy and nerve health of the body and mind.
Avoid the sweetener ASPARTAME – it can have neurological side effects and can react negatively with anti-depressants.
Too much refined sugar will cause blood sugar levels to fluctuate which can greatly affect mood.
Refined processed and fatty foods as well as caffeine can also make depression worse. Replace tea and coffee with herbal teas. Have a look at our delicious range of Heath and Heather and Pukka herbal teas.
Too much wheat can make symptoms worse. Try eating a gluten free diet to see what effect it has on your condition. We have an amazing range of gluten free foods in stock so take a look.
My Suggested Foods to Add Into Your Diet
The brain is made up of 60% fats so it is vital that you get enough of the correct fats. Eat more oily fish and add linseeds to your diet daily.
Other good sources of Omega 3’s are Hemp Seeds, soya beans and wheat germ.
Sunflower and pumpkin seeds are fantastic too – snack on our munchy seeds throughout the day. I never leave home without them – even our children love these.
Eat more nuts such as walnuts, Brazil nuts, pecans or hazelnuts. Another good way of adding these into the diet is by eating our amazing nut butters – so delicious – I eat them right out of the jar!
Never miss breakfast. A great start to the day would be gluten free porridge made with soya milk, topped with fresh or dried fruit and sprinkled with ground linseeds – Yummy!
Increase your intake of fresh fruit and vegetables. If you don’t like fresh fruit, our Urban Fruit range of dried fruit is 100% fruit and nothing else but delicious and with a long shelf life too.
Foods containing the amino acids phenylalanine and tyrosine can also help to raise mood so increase your intake of foods such as fish, eggs, dairy foods, oats, nuts, avocados, bananas and chocolate. We have many nutritious chocolate goods now in stock – guilt free treats too!
Drink plenty of water daily to remove toxins.
My Suggested Useful Remedies
If you are taking prescription drugs, please do check with your GP before taking these remedies.
You definitely need to take a good multi vitamin such as the Biocare multi vitamin to give you a good nutrient base.
Biocare Vitamin B Complex – a lack of the B vitamins can trigger depression.
I definitely suggest taking some adrenal support – again I find the Biocare AD206 to be the best.
A lack of vitamin D has been linked to Depression as well as 17 other conditions. The Biotics research Bio D Mulsion Forte is fabulous and you simply take one tiny drop daily.
I would suggest you take a Fish Oil daily – my favourite is the Biocare MEGA EPA 1000.
It may be worth adding soya lecithin granules to your food daily.
DHEA has shown to significantly improve memory and mood – however it is only available in the UK on prescription.
I have read many reports on the success of Ginseng and St Johns Wort too so they may be worth exploring also.
Julie’s Helpful Tips
Try to get outside during daylight hours as much as possible. Natural sunlight helps to suppress the production of the hormone melatonin – if you are depressed you need less melatonin.
Real Sunlight lamps have been proven to be effective in the treatment of depression. They also boost vitamin D levels and the immune system.
Laugh more – buy comedy films and DVD’s – laughter produces natural mood boosting chemicals in the body.
Get enough sleep but no more than 8 hours each night.
Regular exercise is vital – it helps you to sleep better, releases feel good endorphins and raises your mood. A walk in the fresh air can work wonders, you don’t need to pound the treadmill at the gym although that can be effective too!
Counselling is often far more effective than anti-depressants so talk to your doctor about being referred to a specialist.
That is all from me for this week. I hope that you have found this blog to be informative and useful. Stay happy and healthy. Julie x
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Insomnia Blog
Super Juice of the Week
This juice is specifically tailored to have a calming and sleep enhancing effect so I have named it my Sweet Dreams Juice!
Handful Parsley
2 Romaine Lettuce Leaves
Half a cucumber
Three Carrots
One celery stalk
Juice all the above and either blend with ice or simply pour over ice!
So, how will this help? Celery juice contains silicon which strengthens nerve and heart tissue and has a calming effect. Lettuce juice is a natural sedative and parsley is rich in both magnesium and calcium – a deficiency of which can lead to restless nights. So a glass of this should see you sleeping peacefully in no time.
Superfood of the Week
Camomile
This is simply an amazing herb – it aids the gastrointestinal tract, it contains compounds that kill candida and was traditionally used to treat diarrhoea, indigestion and colic, it has antispasmodic, anti-inflammatory and gas relieving effects, it soothes the nerves, and can reduce muscle pain – but most importantly in this week’s blog – it is extremely calming and relaxing. I regularly reach for a delicious camomile tea when things are a little crazy and my nerves are being tested!
Product of the Week
This week I am including a couple of products both of which are fantastic at aiding restful sleep:
Firstly, our Weleda Avena Sativa Comp Drops – these are just fantastic at aiding relaxation and restful sleep after a stressful day. They can also be used as a daytime remedy for relief of nervous tension, irritability, restlessness and edginess.
Rescue Remedy Night Time Range – this essence was traditionally used to help the mind switch off from repetitive thoughts. It really is brilliant at calming, relaxing and helping you drift off into a peaceful sleep. I particularly love the night time melts.
Health Condition of the Week
Insomnia
One in every four people experiences sleep problems and no one functions well when they are short of sleep. Lack of sleep severely compromises your immune system and also affects your day to day performance – not to mention your mood! I read an article which stated that studies have shown that when it comes to driving, a lack of sleep can be equally as dangerous as drinking too much alcohol. A lack of sleep can also exacerbate inflammation within the body.
Many people when desperate resort to sleeping pills – this is not a good idea and I would definitely not recommend this. Overtime, prescription sleeping pills can affect your memory and upset your brain chemistry.
So what can you do naturally then?
My Suggested Foods to Avoid
Caffeine – if possible cut it out altogether but most definitely do not consume it after 5pm. Replace your usual after dinner coffee with a peppermint tea and make your bedtime drink a lovely chamomile tea.
Never go to bed with a rumbling stomach – being hungry will most definitely keep you awake.
Do not eat large meals late at night as this causes a surge in insulin which will later lead to a drop in blood sugar thus causing adrenalin to be released. When this happens you are likely to wake in the night and struggle to go back to sleep.
Avoid too much red meat, proteins and cheese in the evenings.
Avoid too much alcohol also as although this may initially make you feel sleepy – it will also most likely cause you to wake after just two or three hours sleep and be unable to get back to sleep.
Very often food intolerances can be the cause of insomnia so it may be worth testing. Your GP should be able to do this or we also sell a quality test. Alternatively, you could just start my cutting out the main culprits and making a note of your symptoms and sleeping patterns. I would start with cow’s milk and dairy products and perhaps gluten.
My Suggested Foods to Add into the Diet
Lettuce is a natural sedative so perhaps include a hearty salad with your evening meal or throw into a stir fry.
Make your evening meal a carbohydrate based meal such as whole-wheat pasta, rice or potatoes. These foods encourage the body to produce serotonin which reduces anxiety and improves the quality of sleep.
Serotinin can also be obtained by eating bananas, beans, avocados, fish, turkey and chicken.
Bananas are a good food to eat for supper as are oats both of which are rich in tryptophan which is calming. Therefore, the perfect supper is in fact porridge topped with a banana – and how about a swirl of our manuka honey too to boost the immune and digestive systems too! Don’t save this delicious and nutritious meal just for breakfast.
My Suggested Useful Remedies
Most definitely the Rescue Remedy night time range which is just brilliant.
Take the Biocare B Complex daily which will support the nervous system and keep you calm.
Calcium and magnesium are natures tranquilizers so may also be worth supplementing. Our Biotics Research Mg-Zyme is a fantastic magnesium supplement.
Melatonin is a hormone secreted by the pineal gland in the brain. This regulates our sleep/wake pattern. It is produced at night and prepares our body for sleep. It does however, decline as we age. It is only available in the UK on prescription although readily available outside the UK.
Cherry Active capsules also help to regulate our sleep/wake patterns.
I have read many reports on the success of acupuncture, reflexology and homeopathy in treating insomnia.
Julie’s Helpful Tips
Aim to go to bed around the same time each night and try to make this before 10.30pm.
Rise each morning at the same time, no matter what time you fall asleep. This will programme the body into a sleep/wake pattern.
I find that reading in the evening helps me to relax and switch off.
Exercise regularly, daily preferably even if only a gentle walk I the fresh air. But do not exercise too late in the evening as this can release endorphins that will stimulate the brain.
Do not sleep near electrical equipment such as mobile phones/alarm clocks etc. as these can interfere with sleep patterns.
Try to reduce stress levels – a racing mind is most definitely not conducive to a good night’s sleep.
Aromatherapy oils can be helpful – add them to a hot bath and soak for 20 minutes or burn them in your bedroom prior to going to sleep. Lavender, clary sage and marjoram are all helpful.
Ensure you have a comfortable mattress and also that your bedroom is not too hot or cold.
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Fertility Blog
I have been inundated with requests to cover this topic so have decided to dedicate a whole blog to FERTILITY this week. So to start off my super juice this week is one that is great for your libido. It is also bursting with B Vitamins, vitamin C, calcium, magnesium, folic acid, iron, potassium, zinc, friendly bacteria, anti-oxidants and potassium.
One large orange – peeled
Two handfuls of blueberries
Small tub of live yoghurt
Ice
Juice the orange then pour into the blender and blend together with all the other ingredients. Delicious!
This is an amazing juice that due to its high zinc content will most definitely give your love life and fertility a boost as well as being a powerhouse of vitamins and minerals.
Super Food of the Week
Sunflower seeds
Sunflower seeds are an abundant source of important nutrients. They are a wonderful source of protein, vitamin E, Magnesium, selenium, iron, folic acid and fibre. Sunflower seeds provide a high content of monounsaturated fat and arginine. Deficient intake of these vital nutrients has been linked to heart disease and stroke. They also have anti-cancer, anti-inflammatory and anti-allergenic properties. I have added these simple little seeds into this blog as they are high in minerals, essential fats and selenium – a lack of which has been shown to reduce egg production in women and lead to defective ovulation!
These seed are so simple to add into your diet. You can snack on our tubs of munchy seeds throughout the day which are simply delicious. I never EVER leave home without a tub in my bag and out children fight over them! Our Mr Filberts Innovative Nut and Seed snacks are fabulous and come in many flavours and varieties – again handy to snack on whilst on the go. I add our sunflower seeds to our porridge, hot and cold cereals, soups and smoothies – they even add a delicious crunch to sandwiches, wraps and salads. Our Carleys nut and seed butters are fabulous products too. Again delicious to add to pittas, wraps and smoothies.
Product of the Week
I have chosen this oil again as my product of the week as it is the perfect 4:1 ratio of omega 6 and 3 and simply amazing for hormone health. It is an organic sunflower and flaxseed oil blend. I have this oil daily – I add it to soups and drench salads in it! It is an expensive product but most definitely worth it – my fridge is always fully stocked.
So now to my health condition this week – INFERTILITY.
I was amazed to learn that 25% of couples now struggle to conceive. Chemicals, food additives, smoking, alcohol, urinary tract infections, poor diet, nutrient deficiencies and stress are just some of the common factors that affect fertility.
Foods to Avoid
Caffeine has been shown to have a considerable effect on the chance of conception so reduce your intake of coffee, tea, chocolate and cola. Replace with herbal tea which is extremely hydrating and nutritious. Our PUKKA and Heath and Heather ranges are fantastic and delicious.
Avoid pre-packaged and readymade meals and foods.
Avoid additives, preservatives and artificial sweeteners. These have directly been linked to reproductive problems and birth defects.
Avoid excessive dairy consumption which can very often prevent the absorption of nutrients and cause the body to become acidic thus affecting conception.
Sugary snacks can upset the hormone balance. Try to snack on seeds and nuts and if you do need a sweet fix our Urban dried fruit range is just divine.
Reduce your intake of alcohol.
Avoid wheat based products as these can be high in phytates which are chemicals that can block the absorption of some nutrients. I would even suggest eating gluten free as often as possible. I have advised many people to do this and very often they have felt such an improvement that they have never gone back!
Foods to Add Into your Diet
Fibre helps to reduce excess oestrogen levels and eliminate hormone residues – the best sources are whole grains such as brown rice, millet, quinoa and oats.
Protein is required for hormone health so include organic lean meats, eggs, fish, seeds, nuts and beans daily.
Oily fish is high in essential fats so try to include in your diet at least once weekly.
Zinc really is a fantastic fertility booster – brilliant sources include beans, organic nuts and seeds. Snack on our munchy seeds, Mr Filbert’s nut snacks and add our ground seeds to your food daily.
I cannot stress enough how important it is to include sunflower, pumpkin and linseeds (flaxseeds) to your daily diet. Our Linwood’s range come already ground and so are simple to add to soups, salads, stir fry’s, sandwiches, pasta, casseroles and smoothies. These are full of zinc, manganese, chromium and essential fats. As I mentioned earlier, nuts and seeds can even be added to your diet in the form of butters, our Carleys ranges includes, Almond, Walnut, cashew, Sesame, Pumpkin and mixed nut butters just to names a few. Always a welcome addition in our house.
Include lots of fresh fruit and vegetables daily. Our Urban Fruit dried strawberries and mangos are high in vitamin C which helps with fertility.
Use organic olive, sunflower or flaxseed oils daily. I use our Body Bio Balance Oil and Biona Organic Extra Virgin Olive oils daily.
Oats are rich in selenium – so a fantastic fertility boosting breakfast would be our Juvela gluten free porridge oats topped with ground flaxseed, sunflower and pumpkin seeds and some dried fruit – yummy!
Useful Remedies
A good multi vitamin is vital – many well-known brands are actually poor quality. Biocare and Biotics Research are both fantastic brands, good quality and easily absorbed by the body.
I would also suggest the Biocare B Complex daily by both partners.
Vitamin E balances hormones and has been shown to help both the egg and the sperm to fuse. Again, I would recommend our Biotics Research Bio E Mulsion Forte for both partners – this is simply one tiny drop daily.
Vitamin C daily is a must – the one I prefer is the Biocare Vit C Plex.
I would also recommend a good fish oil daily such as the Biocare MEGA EPA 1000.
A fantastic addition to your daily diet would be our Naturya MACA powder. This is a delicious powder made from a Peruvian root vegetable. I add it to my porridge or other hot or cold cereals or smoothies and it is fabulous. It naturally raises oestrogen and progesterone and is fantastic for balancing the hormones.
Julie’s Helpful Tips
I would always suggest a full MOT if you are struggling to start a family to rule out any physical problems such as blocked tubes, PCOS, thyroid imbalances, diabetes and even food intolerances which can have a huge effect on chances of conception and a healthy pregnancy.
I would remove as many chemical containing products from your home and life as possible. This includes shampoos and conditioners, bath and body products, toothpastes, cleaning products, non-organic foods, candles, room sprays, and perfumes. These can have a huge effect on immune function and hormone balance.
STOP SMOKING!
I have heard many reports of success with both reflexology and acupuncture when used in conjunction with the many changes I have mentioned above.
Ensure you have a health BMI – a BMI of 20-25 is ideal.
STRESS can play a huge role in infertility so try to take time out to relax and find ways to deal with the stress in your life. Personally for me, I have found that drinking camomile tea regularly really calms me down and I am never ever without my rescue remedy chewing gum!
Be aware that most tap water is highly contaminated with fluoride, aluminium, copper and cadmium – these can compete with the essential minerals within the body and also disrupt hormone balance. Consider investing in a water filter and drink purified bottled water wherever possible. We drink our Beyond Hydro H20 water which is one of the most hydrating water available.
I would also suggest you try and limit your exposure to electrical equipment such as mobile phones and computers.
I really do hope that you have found my blog this week both useful and informative and that we see a baby boom nine months from now!!!
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Valentines Blog
Super Juice of the Week
Well this week I just had to do a sexy juice and this one really will boost that libido!
Zinc is the nutrient most associated with sex, it is the nutrient which governs testosterone and is needed for sperm production. If zinc levels are high a woman’s body prepares for sex more quickly. So this juice is going to be packed with that love boosting mineral!
Half a pineapple
Handful of raspberries
Handful of strawberries
Handful of blueberries
Juice the pineapple then pour into the blender. Blend with the berries and some ice.
This juice is packed with vitamin C, E, calcium, iron, sodium, ZINC, potassium, fibre, amino acids and folic acid. The berries are rich in zinc – the love making mineral!!!
Super food of the Week
Garlic
For centuries garlic was known as one of nature’s aphrodisiacs as it can increase blood circulation to the groin – although perhaps this is only true is both parties eat it at the same time!!! Garlic is anti viral, anti bacterial, antifungal and anti parasitical. It contains potassium, zinc, calcium, selenium, iron, sodium, magnesium, vitamin C, manganese and vitamin B6. Garlic has been used to treat such a wide range of illnesses, diseases and inflammation. If you could have only one thing in your medicine cabinet – Garlic would be a good choice! Ailments Garlic has been reported to help include:
- Arthritis
- Cancer
- Lymes
- Candica Albicans
- Cardiovascular Disease
- Sore Throats
- Food Poisoning
- High Blood Pressure
- Eliminating Heavy metals from the body
- Acts as an Insect Repellent
It has also been used topically to treat skin ailments, warts, calluses, muscle pain and sciatica.
Product of the Week
It just has to be our Biotics Research Garlic Plus supplement – the best garlic supplement - have ever used!!
I also can’t resist adding in our Nature Girl Jasmine Lime Products – being pink they make the perfect valentines gift – are you taking the hint boys??? Don’t you want us ladies to be all smooth and smelling gorgeous?
Health Condition of the Week
You’ve guessed it I’m sure it’s the Libido!
Libido is only a problem when an otherwise harmonious couple have sexual needs that are widely different. The single biggest factor that impairs physical performance is poor general health! Obesity, stress, hypertension, depression, digestive disorders all result in lessened interest in sex. Certain prescription drugs such as statins and high blood pressure drugs can also affect libido. Then there is the natural age related decline in sexual interest and hormone levels decline with age. So what can be done to give that libido a boost?
Foods to Avoid
- Foods high in salt, sugar, saturated fats, full fat dairy and pre-packaged foods
- Avoid caffeine and alcohol – this can promote desire but take away performance!
Foods to add into the Diet
- Nuts and seeds are high in zinc which is vital for a healthy sex life. So snack on our munchy seeds throughout the day and add ground linseeds or flaxseeds to your daily diet. Our Linwoods range come pre ground and so are simple to add to soups, salads, cereals and smoothies.
- Include garlic and onions in your diet regularly.
- Include plenty of fresh fruit and vegetables daily.
- Useful Remedies:
Take a good multi vitamin. Our Biocare multi vitamin or Biotics Research Aqueous Multi Plus are both quality supplements.
Zinc and magnesium are often low in people with libido problems so may be worth supplementing. Our Biotics Research Mg-Zyme is an amazing magnesium supplement. Our Ancient minerals magnesium flakes are pure magnesium flakes that can simply be added to the bath.
The herb MACA has been found to improve libido as it helps to balance hormones. Have a look at our Naturya MACA powder – so easy to add into foods such as porridge, cereals, soups, smoothies.
Korean Ginseng can help to reduce stress which is very often the cause of a loss in libido.
Pukka herbs actually make Ashwagandha Plus which contains 9 herbs know to help libido.
Julie’s Helpful Tips
- Try to reduce stress and to feel more positive.
- Give up smoking as this constricts blood flow that is essential for erectile function.
- Have your hormone levels checked.
- If you are overweight, try to get within a healthy range.
- Exercise regularly, not only will this be great for your physical health but it will also release feel good hormones.
- If there is a problem, discuss it openly with your partner.
- I have heard many reports of the success of acupuncture so may also be worth a try.
- Well, I hope you all have a wonderful and romantic Valentine’s Day – ladies I hope that you will be spoilt. I am certain that I will receive my usual BLUE roses – nothing red allowed in this house!!! See you next week x
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Phil’s Match Day Routine
7.30am Wake Up
Always a breakfast of fresh protein smoothie or Kinetica protein shake followed by a bowl of Lizi’s Organic granola topped with two tablespoons of our Linwood’s milled linseeds and two bottles of water.
8.15am Back to bed to rest.
10.30am Light stretch.
11.15am Pre match meal of a ham omelette, a slice of brown toast and a glass of fresh fruit juice.
11.45am Leave for the match – drink bottle of water on the way to the match.
12.30pm Arrive at the stadium – Time to relax
1.30pm Team meeting
2pm Preparing for the match in the dressing room – drink 500ml of electrolyte drink such as the Kinetica 100% Recovery drink between now and kick off.
3pm – Kick off
3.45pm Half Time – drink another bottle of electrolyte and water
4.45pm Full Time
5pm Ice baths
Another protein shake such as the Kinetica Strawberry or Vanilla Caramel or protein smoothie followed within 30 minutes by a small meal usually consisting of chicken kebabs and potatoes.
Depart Stadium 6.30pm – drink two bottles of water on the way home and usually snack on the sachets of munchy seeds and a Trek Flapjack or Trek Peanut and Oat bar the perfect delicious fuel post match.
7.30pm Arrive Home
8pm Re-fuel with a large meal usually consisting of pasta or rice and protein such as fish or meat. I always like to finish this meal off with a treat such as ice cream and a couple of the Godo Organic Chocolate bars.
9pm Long soak in a bath with three scoops of Ancient Minerals Magnesium flakes. These are fantastic at helping my muscles recover post match and really do ease any aches and pains. The magnesium is also a relaxant and so helps me to sleep which I often struggle with the night of a match day.
10pm Usually hungry again at this time after a match so snack on the Mr Filberts nut and seed sachets before bed ready for my recovery day tomorrow.
Phil’s Product of the Week
My favourite product this week has to be the Biona Rice Cakes. Our children take these to school topped with smooth Biona peanut butter or Carleys Cashew butter for their snack – so Mrs Neville always makes a few extra for me! Gluten free, nutritious and delicious.
Phil’s Super food of the Week
As I am discussing a match day I am going to choose the raw chocolate as this is the day where I do allow myself extra treats and the Godo and Mulu organic raw chocolates are as good as they come and are bursting with anti-oxidants. They also contain significant amounts of arginine – an amino acid required in the production of nitric oxide. This causes the blood vessels to dilate, helping to regulate blood flow, inflammation and blood pressure. Chocolate actually contains four times the anti-oxidants found in tea!
Match Day Rituals
I am not generally a superstitious person, but when it comes to the match I (like most footballers) have certain rituals that if I do not stick to would mentally affect my performance during the game.
Firstly, I have to wear the same pair of Calvin Klein white boxer shorts to every single match. I once made Julie drive to Newcastle the day before a match as I had left them at home (pre-children) and she then drove back up again the next day to watch me play!
I have to take the same route to Goodison Park every single week. Julie doesn’t take the same route as me so when she was driving me to the match one Saturday – I almost killed us all swerving across three lanes when she almost missed my turn-off on the motorway.
I have to sit in the same seat on the coach and with the same people to every single match.
I sit in the same seat in the dressing room and before I go out for the warm up I always cover my clothes with a towel – not sure why – but I do.
And finally, and Mrs Neville will say most importantly, I always wave to my wife and children in the stands when we come onto the pitch and line up.
Well, if my blog this week is as popular as last week, I may do another one soon on my strength work between matches and how this affects what I eat and how I rest.
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Blog Week 28 – Phil’s Blog
So my husband has been feeling a little left out with the whole Win Naturally thing so has decided to make the blog this week his blog. So he is going to detail an average day and how he trains, rests and what he eats.
Super Juice of the Week
Phil very often takes a raw juice or smoothie with him in the mornings when he sets off to work – this then keeps him going until after his strength work/yoga before training. There are so many smoothies I could recommend that are natural performance enhancers and power protein juices that it is difficult to choose just one. Luckily, as this is Phil’s blog this week, he has chosen one of his favourites!
Half a pineapple
Half a banana
One apple
Two large tablespoons of raw tahini
Small pot of live yoghurt
One heaped teaspoon of manuka honey
Ice
Juice the pineapple and the apple then place in the blender with the remaining ingredients and blend until smooth.
Bursting with vitamins, beta carotene, potassium, fibre, folic acid, magnesium, calcium, iron and friendly bacteria.
The live yoghurt boosts the friendly bacteria in the gut and also prevents the natural sugars this juice contains from releasing too quickly into the bloodstream. The manuka honey contains fabulous anti-bacterial properties and those natural sugars are an excellent source of carbohydrate fuel for the body. This is a perfect steady fuel release to enhance performance naturally.
Super Food of the Week
Phil has chosen Whey Protein for this week’s super food. Protein is especially important for many of the functions necessary for recovery. It helps maintain muscle mass, nourishes the intestinal tract, boosts blood counts, heals tissues and boosts the immune system to fight illness and infections. The highest quality protein powder comes from whey a natural by-product of the cheese making process. It is called a complete protein because it contains all essential and non-essential amino acids. When processed properly Whey Protein has the highest biological value of all proteins. The biological value is actually the measure that indicates how much of the protein we eat is retained as used by the body as opposed to the amount that passes out unused. Whey protein has the highest concentration of glutamine and branched chain amino acids found in nature. These are critical to health and protein synthesis. Glutamine has shown to dramatically increase survival rates in critically ill patients. It is also effective in preventing the suppression of the immune system in cancer patients receiving chemotherapy. We use our Biotics Research Whey protein and add it to our juices and smoothies – we also have a great range of Kinetica flavoured protein shakes and powders.
Products of the Week
So Phil is driving me crazy now as when I asked for his favourite product for Product of the Week, he listed about ten! I think he must be of the belief that I enjoy typing so much that I want to be here all day listing his favourite products. Not the case, so I have managed to get him down to his favourite four products:
Pulsin Maple and Peanut Protein Bar – Phil loves this mid-afternoon a couple of hours after training. It keeps him going until dinner time.
Trek Oat Crunch Protein Flapjack – again he has these mid-afternoon or straight after his evening meal. Our son Harvey loves these after his football and training too.
Munchy Seeds – Phil snacks on these throughout the day as do our whole family. Delicious and nutritious and surprisingly filling. Will definitely stop any sweet cravings.
Kinetica Protein Shake Vanilla Caramel – Phil likes to drink these delicious natural protein shakes immediately after a training session to nourish his muscles, intestines and as part of his recovery.
So in place of my usual health condition, Phil has decided to detail what a typical day for him entails:
A Typical Day for Phil
Wake around 6.30am – not really such an early riser but my wife and children are always up before six so the hustle and bustle of the house always gets me up. Even when we are in hotels now I wake early. The only days I am not up at this time are on the day of a match when I rest for longer or if we are late home after an away match.
Breakfast between 7am – 7.30am (three hours prior to training). This is always a bowl of freshly chopped fruit (my favourites are pineapple, grapes and oranges) followed by a bowl of Lizi’s Organic Granola and Juvela Fibre Flakes with skimmed milk and a glass of fresh orange juice.
8am shower
8.15am Leave for training - drink a bottle of water or fresh juice on the way to work.
9am Massage – speak with training staff to discuss the schedule for the day
9.30am Yoga
10am Warm up on the bike for 10 minutes followed by knee activation work
10.25am – Slow release carbohydrate – in the form of food or drink (energy bar or drink) See super juice of the week or Pulsin Energy Bomb plus Beet It Stamina Shot.
10.30am Training with the team
12pm Protein Shake then straight into the gym for strength work
1.15pm Hot and cold baths – 2 minutes in an ice bath then 2 minutes in the hot bath – three times.
1.30pm Lunch – Usually protein, carbohydrates and vegetables so fish, rice and vegetables would be a usual lunch.
2.30pm If no meetings or appearances, straight home to rest.
3pm – 4pm SLEEP
4.30pm Up from sleeping – Pulsin or Trek protein bar and a water or super juice.
4.30pm – 6pm rest and relax
6pm Dinner – Always a meat or fish and lots of vegetables. This meal is always more protein based and rarely many carbs.
6.30pm – 7.30pm family time, homework’s and bath time with the children.
7.30pm-8pm The children go to bed
8pm Bath – my wife always adds Ancient Minerals Magnesium Flakes to the bath as they are brilliant for muscle recovery and relaxation amongst other things. Great for easing aches and pains too.
8.30pm Into bed to relax usually watching football.
9pm – Snack – this would either be a bag of Urban Fruit, fresh fruit or a couple of handfuls of nuts or a Mr Filberts Nut and Seed snack sachet.
9.30-10pm Sleep – I am always asleep before 10pm.
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Warming January Blog
Super Juice of the Week
Due to the great feedback from my winter warming soups and hot drinks (and due to the fact it has been freezing cold all week) I have decided to do another nutritious and delicious soup this week that can easily be served in a mug. This soup always goes down well in our house – even the children always ask for more – perfect for a cold winters day.
Green Pea Soup
400g Green split peas
One litre of water
Olive oil
One large onion chopped
2 Trimmed sticks celery chopped
1.25 litres vegetable stock
500g Frozen peas
Soak the split peas in the litre of water for a minimum of three hours. I tend to leave them soaking overnight.
Heat the oil in a large saucepan, cook the onion until soft. Add the celery and cook for two more minutes.
Add the undrained peas and the stock, bring to the boil and then simmer uncovered for around an hour or until the peas are tender.
Stir in the frozen peas and cook for approximately ten minutes.
Blend either with a handheld blender or in a food processor until smooth. Return to a clean pan and stir over heat until at the correct temperature for serving.
I like to serve this soup with toasted pinenuts sprinkled on top.
Health Benefits – Peas are a good source of protein, B vitamins and a variety of minerals including magnesium, potassium and iron. Dried peas are an excellent source of dietary fibre and green peas are high in vitamin C, K and carotenes. Onions are a good source of vitamin C and B6, B1 and K. They also contain folic acid and dietary fibre. Onions are also known to decrease blood lipid levels, prevent clot formation and lower blood pressure. They also have significant blood sugar lowering action. Celery contains phytochemical compounds known as coumarins which are been shown to be useful in cancer prevention. It is an excellent source of vitamin C and fibre, potassium, folic acid and vitamins B6 and B1.
So this really is a wonderfully warming nutritious meal.
Super Food of the Week
Beetroot
Beetroots have long been used for medicinal purposes, primarily for disorders of the liver given their stimulating effects on the liver’s detoxification process. They have also gained recognition for their anti-cancer properties. The pigment that gives them their rich purple colour is betacyanin – a powerful cancer fighting agent. Beet fibre is also fantastic for bowel function and cholesterol levels.
Beetroot is an excellent source of folic acid, fibre, manganese, potassium too.
Product of the Week
This week I am addicted to our Mr Filberts Innovative nut and seed snacks – so delicious. Tomato flavoured nuts – who would have thought that these could taste sooooo good!
Health Condition of the Week
Hair Loss
The average person loses between 70 and 100 hairs per day and as we age our hair becomes thinner and finer.
There are a number of causes of hair loss such as hormonal changes, menopause, childbirth, wearing hair extensions but for the majority of women STRESS is the most likely cause. Stress robs us of vital nutrients that are essential for healthy hair growth. However, the first thing I would say to anyone experiencing hair loss is “Don’t Panic” as there are many simple changes that you can make that will make a huge difference.
Foods to Avoid
Although we do require protein for health hair – too much of it such as eating red meat and cheese in excess without sufficient fruit and vegetables leaves the body extremely acidic and depleted of alkaline minerals necessary for healthy hair.
Avoid sugar and refined carbohydrates such as pasties, cakes, desserts and pies.
Reduce your salt intake.
Foods to Add into your Diet
Quality protein is vital for healthy hair so organic lean meats, fish and eggs.
Vegetarian based proteins are fantastic for the hair so seeds, nuts, (snack on our munchy seeds throughout the day – delicious and nutritious) vegetables, whole grains, quinoa (again we have some amazing quinoa grains and snacks in stock) peas, lentils, soya beans, lentils and peanuts. Our Mr Filberts range of nuts come in snack size and are just delicious.
Whey, milk and yoghurt are all rich in protein but beware that cheese is extremely acid forming.
Our hemp, whey, pea and rice proteins are all quality products and would be beneficial. Check out our Pulsin Brand.
Include lots of iron rich foods in your diet. These include egg yolks, green leafy vegetables, wholegrain bread and cereals, meat and fish.
Seaweeds are also fabulous foods for feeding the body the nutrients required for healthy hair.
Essential fats again are vital for healthy hair. The best sources of these are oily fish, walnuts, pumpkin seeds, sunflower seeds and linseeds and olive oil. Again our munchy seeds are a great mix of all of these and my favourite olive oil is our Biona Olive oil. Our Linwood’s range of flaxseeds are already ground and so simple to add to cereals, soups, salads and smoothies.
Muesli, cereals and oats are all full of B vitamins.
Avocados are nutritious and just one each week will make your hair shine.
Useful Remedies
Take a good multi vitamin daily – I would recommend the Biocare multi vitamin or the Biotics Research Aqueous Multi Plus which is a liquid multi vitamin.
The B vitamins are vital for your hair, therefore I would suggest that you take the Biocare B Complex daily.
It may be worth checking if you are low in iron and if so supplement accordingly.
I have read many reports about the success of using the herbs dong quai, black cohosh, sage and soya isoflavones if you have thinning hair due to the menopause.
Green powders detoxify heavy metals from the body and are full of vital vitamins and minerals. You could try our Nutricology Pro Greens Powder which you mix with water and is actually quite pleasant in taste. Alternatively, we sell the Naturya Spirulina, Wheatgrass, Barleygrass and Chlorella powders that are really easy to add to soups, smoothies and other foods.
Julie’s helpful Tips
Exercise regularly, this reduces stress and stimulates circulation.
Don’t over brush your hair as this will pull it out or break it.
Don’t over dry your hair as this will make it more brittle.
Chlorine from swimming pools can really damage the hair.
Shampoo your hair regularly as this helps to re-moisturize the hair.
Smokers are more prone to hair loss than non-smokers.
Yogis claim that doing head and shoulder stands helps them to keep their hair as the circulation to their heads is great increased.
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New Year Detox Blog
Super Juice of the Week
Well the festivities are over and I am sure that many of you will have over indulged. However, New Year, New Start and time to DETOX!
Many people do not believe that we need to detox and are of the belief that our bodies do this naturally. This is true – to an extent. However, we need to give our bodies all the ingredients they require in order for them to cleanse themselves naturally. By continuing to pollute our systems will result in our body always being filled with toxins and this then leads to all sorts of problems and illnesses.
This Divine Detox Juice is full of vitamins, minerals and anti oxidants – just what your body needs to kick start a detox.
Large chunk of raw beetroot
Half a cucumber
Parsley
Three apples
Handful of Spinach
Handful Watercress
One avocado
Ice
Place the ice and avocado in the blender. Juice all the other ingredients then add to the blender and blend until smooth.
This juice is packed with B vitamins, vitamin A, C, E and K. It contains beta carotene, calcium, iron, magnesium, phosphorus, chlorophyll, folic acid, anti oxidants, boron and amino acids.
To make it an even greater detoxifier I add our Nutricology Pro Greens Powder to it too. Fantastically alkalizing to the body and a real boost to the immune system.
The apple and cucumber are fantastic at flushing out the system and the parsley is a real super herb stimulating the liver, kidney, lung, digestive system, stomach and thyroid. The beetroot is a super blood builder and will cleanse the bloodstream, liver and kidneys too!
This really is a SUPER JUICE!
Super Food of the Week
Hemp Seeds
Hemp Seeds are similar to sunflower seeds and have been used as a food source for centuries. A nutritional breakdown of hemp oil has shown it to contain the perfect 3:1 ratio of both the required essential fatty acids (EFAs) for long term human consumption. Hemp seeds also contain nine essential amino acids, vitamins, minerals as well as a host of anti oxidants.
Products of the Week
Our Linwoods Shelled Hemp and Naturya Hemp Protein Powder are both fantastic products and so easy to add into other foods such as soups, cereals, salads, smoothies. A wonderful simple nutritional boost!
Health Condition of the Week
Well, I thought after all the over indulgence over the festive period< this would be a good week to cover Liver Problems. Our livers are the most overworked organ in our body having to break down all the increasing toxins found in our environment and our food. If the liver isn’t functioning properly, toxins accumulate within the body. A frightening report I recently read suggested that the majority of people’s livers only work at 35% of their potential capacity due to the huge amount of toxins we ingest. Symptoms of a sluggish liver would include:
Constant tiredness
Nausea
Muscle and joint pain
Skin disorders such as eczema and psoriasis
Regular infections
Yellowing of the whites of the eyes or skin
Sensitivity to cigarette smoke, strong perfumes or other chemicals
An underperforming liver long term can also lead to memory loss, Parkinson’s and Alzheimer’s disease.
The good news is that the liver is capable of regenerating itself so with a good diet and lifestyle and the right supplements, liver function should return to optimal level irrespective of age.
The main thing I would suggest to assist your liver would be to remove as many chemicals from your home and life as possible. So non organic foods, chemical containing cleaning products, bath and body products, toothpastes and mouthwashes, air fresheners etc etc.
My Suggested Foods to avoid
- Avoid excess alcohol – sorry. If you feel unwell the next day – it is a sign that your liver is struggling to detoxify the alcohol.
- Reduce your consumption of non organic food as much as possible to prevent digestion of pesticides – where this is not possible ensure they are washed thoroughly.
- Avoid grapefruit as this slows liver detoxification.
- Avoid eating excess protein as this gives the liver a lot of work to do. So generally reduce the amount of meat, chicken and dairy intake and increase vegetable protein from beans, Lentils, nuts, seeds, soya products plus whole grains such as brown rice. Snack on our munchy seeds in place of biscuits or crisps or our healthy snacks bars or power snacks.
- Reduce intakes of saturated fats, fried and highly processed foods.
- Caffeine, paracetamol, aspirin and most other medications place huge strain on the liver so avoid where possible. You only need to look at our medicinal range to see that there are many natural and effective alternatives available.
- Melted cheese is particularly difficult for the liver to digest so again avoid this – so no pizza for you!!!
- No more than two eggs each week as again they place strain on the liver.
My Suggested Friendly Foods
- Increase your intake of all fruits and vegetables
- Eat more berries, grapes, Brussels sprouts and kale and aim for 40% of your diet to be raw in summer.
- Artichokes, radishes, black cherries, pears and celeriac all support the liver.
- Eat more beetroot – it is one of the best foods to eat for the liver because it aids digestion, improves liver function and reduces constipation. Our “Beet It” shots are fantastic and extremely effective.
- Sprinkle a dessertspoon of lecithin granules over breakfast cereals, yoghurts and fruits as this helps your body to digest fats reducing the strain on the liver.
- Include sulphur rich foods in your diet such as garlic, onions, leeks, asparagus and broccoli.
- Avoid heavy meals.
- Add curcumin to your meals.
My Suggested Useful Remedies
- Start with a good quality multi vitamin daily – make sure it includes zinc which is needed to make liver enzymes. I would highly recommend the Biocare multi vitamin or the Biotics Research Aqueous Multi Plus liquid multi vitamin. Be aware that not all vitamins are god quality or effective even if they are a well know brand.
- Take 1g of vitamin c daily – the Biocare Vit C plex is a fantastic supplement.
- Take 1g of fish oil or flax seed oil daily – again the best fish oil I have found is the Biocare Mega EPA 1000.
- Take a magnesium supplement to aid detoxification of the body. The Biotics Research Mg Zyme is the one that I would recommend.
- The best known remedy for the liver is the herb milk thistle. This promotes cell regeneration in the liver and can also repair liver damage caused by alcohol. You would need to take 600mg of standard extract daily in divided doses with food.
- The b group vitamins prevent the accumulation of fat in the liver and should be taken also. The Biocare B Complex is the one that I use.
- It is worth supplementing with Garlic too – I would recommend the Biotics Research Garlic Plus.
- Our Biocare Hep 194 is a specific liver health complex and again a fantastic product.
Julie’s helpful hints
- Use natural cleaning products where possible and the chemicals can have massive effects on the liver. We currently stock a wide range of fantastic cleaning and laundry products that we have used in our home for years which are extremely effective.
- Use a water filter to remove unwanted chemicals from your water.
- Our beyond H20 bottled water is an amazing product that we bring in from the USA. It is the most hydrating water I have ever found and we have found it to increase physical performance and stamina and also recovery not only from physical exertion but also from illness.
- Get enough sleep as the liver works most efficiently when lying down, relaxed or asleep. If you have problems sleeping I would suggest our Rescue Remedy Night Time range or our Weleda Avena Sativa comp drops which are particularly effective.
- Do not eat late at night.
- Stress really aggravates the liver so try to avoid. Drink camomile tea regularly – I found this a great help for my nervous system. Also, our Rescue Remedy range is brilliant and I am never without the rescue remedy chewing gum for those trying moments!
- Exercise regularly – even if only a gentle walk.
- A good book to read is “Tired or Toxic” by Sherry Rogers
Well, you are now well and truly detoxed and ready to face 2012 full of energy and vitality! Have a happy and healthy week. See you next week. Julie x
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Festive Blog 4
Super Juice of the Week
Fruity Mulled Wine
75cl or 26 fl oz of Red Grape Juice
850ml of apple juice
60g caster sugar
Half a stick of cinnamon
85g of fresh or frozen berries
Put the juices, sugar and cinnamon into a large saucepan and heat gently until the sugar is dissolved.
Remove from the heat and leave to rest for ten minutes.
Add the fruit and heat for a further five minutes (ten minutes if using frozen fruit).
Serve in mugs – with a spoon on the side for those lovely berries!!!
This drink is particularly god for the heart and circulation and boosts natural immunity.
The powerful anti oxidants in red grape juice help to protect every cell in the body. The mixed berries deliver a huge dose of vitamin C, protect the skin from ageing and are also bursting with anti oxidants.
This really is the perfect winter warmer for both adults and children.
Superfood of the Week
Acai Berry
Acai berries grow on an Amazon palm tree and have been prized for hundreds of years by Brazilian natives for their ability to provide a sense of strength and energy and a high nutritional content.
The Acai berry is rich in anti oxidants and can reduce inflammation, protect blood vessels and the nervous system including the brain. The berry contains a rich diversity of polyphenols plant compounds that may reduce the risk of cardiovascular disease and cancer.
Product of the Week
After the paragraph above – it just has to be our Optima Acai Juice. This amazing super juice tastes like an interesting blend between of berries and chocolate. Who would have thought that something that tastes so good could be do good for us!!!
Health Condition of the Week
Circulation
Good circulation is fundamental for good health as all organs require sufficient oxygen and nutrients to function optimally. It also enables us to eliminate toxins more efficiently. You would be amazed to learn of the many conditions that are linked to poor circulation.
As we enter the winter months – poor circulation becomes more apparent and we have to work harder to maintain a good circulation in colder climates.
Foods to Avoid
Reduce animal fats such as red meat, full fat dairy produce, cheese and chocolates.
Avoid fried foods.
Avoid pies, pastries, lard and margarines.
Avoid alcohol.
Cut out salt as this hardens the arteries and can cause high blood pressure.
Replace regular tea and coffee with herbal teas. Have a look at our fabulous Heath and Heather and Pukka ranges.
Foods to Add Into the Diet
Linseeds or flaxseeds and sunflower and sesame seeds are rich in omega 3 fatty acids and can help to thin the blood and lower bad fats. Snack on our munchy seeds throughout the day – delicious and nutritious.
Try to eat three portions of fish each week.
Other good sources of essential fats are brazil nuts, walnuts, almonds and other seeds and their refined oils. Avocados are also excellent.
Increase the fibre in your diet so add beans, lentils, brown rice and replace white refined products with wholemeal foods.
Vitamin C is vital for healthy circulation – it is a fantastic antioxidant and protects the blood vessels from damage. Foods rich in this vitamin include blueberries, sweet potatoes, cherries, kale, parsley, broccoli and strawberries.
Garlic and onions are fantastic natural blood thinners.
Foods rich in silica also strengthen the veins and arteries – these include lettuce, celery, millet, oats and parsnips.
Useful remedies
Vitamin C daily – I suggest the Biocare Vit C Plex
Vitamin E can help reduce stickiness in the blood.
Niacin increases circulation but be careful to start off on a low dose and build up gently.
Ginger is fantastic – drink ginger teas and add fresh root ginger to food.
Pycnogenol – results in the relaxation of blood vessels and arteries.
The herb Gotu Kola helps to increase circulation to the extremities such as hands and feet.
Julie’s Helpful Tips
Reduce stress as long term stress constricts blood vessels and causes the blood too become stickier and will impede circulation – this in turn can trigger heart attacks or strokes.
Exercise regularly – this increases circulation, warms the blood and relaxes the arteries.
Massage and reflexology can be extremely effective.
Brush the skin regularly – I skin brush at least twice each week. Some people like to do dry skin brushing – I however love to choose one of our Nature Girl or Neom body scrubs which not only leave my skin gorgeous and smooth but smelling beautiful too. My treat is them to smother my body in the lovely matching body lotion or cream – BLISS!
Give up smoking!
Until next week my Win Naturally followers – have a wonderfully happy healthy festive week. Julie x
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Festive Blog 3
Super Juice of the Week
Peanut Butter Surprise
Four level tablespoons of peanut butter – I like to use our Biona peanut butter here as it has a gorgeous smooth consistency which works perfectly in this drink
300ml of runny live yoghurt
150 ml milk
Honey to serve
Blend the peanut butter with half the yoghurt.
Pour into a saucepan with the rest of the yoghurt and the milk.
Warm stirring continuously until mixed well. Be careful not to boil it as this will kill off the good bacteria.
Serve in mugs and drizzle with honey.
This looks like a delicious warm milkshake and is loved by both children and adults. This is a great source of slow release energy. This drink is full of beneficial live bacteria which has a profound effect on the immune system, boosts resistance and enhances the conversion of food into energy. Peanuts provide health giving lignans, vitality boosting fatty acids and minerals and fibre. They are a good source of protein too.
Super Food of the Week
Spirulina
This is rich with chlorophyll which is a natural blood purifier. It assists our bodies in clearing out the toxins that cause damage and helps to manage
bacterial growth. It is a natural anti-inflammatory and nutrient dense. It is amazing at alkalising the body. Spirulina is also rich in protein, beta carotene and
the beneficial fatty acid GLA which has anti oxidant and anti inflammatory properties. This really is a true super food. Have a look at our Naturya Spirulina
so easy to add to soups and smoothies!
Product of the week
Now that we are well and truly in the Christmas spirit – it just has to be our True Grace Cinnamon and Clove candles and room sprays. These just
smell of Christmas and I have them burning throughout our home. Not only do they smell fabulous – they look fantastic too – and they make great gifts!
Health Condition of the Week
Irritable Bowel Syndrome (IBS)
Almost 25% of people in the western world are thought to suffer from IBS and women are three times more likely to suffer from it than men. Bloating, wind, cramps, blood/mucus or undigested food in the stools, headaches, nausea and depression are just some of the symptoms associated with this condition.
However, there are many things that you can do to ease symptoms and to prevent the condition altogether and in the majority of cases the gut can fully heal itself given the right tools and conditions.
My Suggested Foods to Avoid
The most common foods known to trigger IBS are gluten, wheat, dairy, white sugar containing foods, tea, coffee and alcohol. Therefore, you should avoid all gluten – have a look at our amazing gluten free range, and replace regular tea and coffee with herbals teas. Our Pukka and Heath and Heather herbal teas are both delicious and nutritious.
Avoid dairy products from animal sources so cut out milk, chocolate, cheese, cream, ice cream, mayonnaise. We stock a great “Life Free From” range which is both gluten and dairy free that we use in our home all the time.
Avoid yeasts, vinegar, refined sugar – agave syrup is a good alternative to sugar. Citrus fruits can cause problems too so also worth cutting out to see if symptoms improve.
Soya can be the cause of IBS in certain cases so again worth cutting out for a while.
Melted cheese is extremely hard for the body to digest so avoid that too.
Cut out all refined foods such as white rice, pasta, cakes, biscuits, pastries, fried foods and alcohol.
My Suggested Foods to Add into the Diet
Gluten free foods. Quinoa and millet are also gluten free and nutritious grains. Have a look at our range of grains and snacks.
Replace animal source dairy products with almond, rice or quinoa milk products.
Peppermint, camomile and rosemary herbals teas all aid digestion and are calming to the stomach.
Snack on pumpkin seeds daily as these are anti – parasitic (49% of IBS patients tested were shown to have parasites) Our munchy seeds range is fantastic and so delicious. I never leave home without a tub and myself and our children snack on them throughout the day. We actually hide them from Philip as he would eat the whole tub to himself!!
Manuka Honey is great for both digestion and the immune system. The higher the UMF, the higher anti bacterial properties it contains. Our Comvita range of Manuka honey is brilliant and delicious added to porridge or camomile tea!
Add ginger and pineapple to your diet regularly. These aid digestion and sooth the gut. We love our Urban Fruit bags of dried pineapple – again so handy to carry with you to snack on throughout the day.
We sell some fabulous Yummy Earth ginger and peppermint drops which may be soothing too.
Definitely add linseeds or flaxseeds to your diet daily. These help to gently stimulate the bowel gently while providing stool bulk. This enables the bowel to function normally and comfortably. Linseeds have also been successful in alleviating both constipation and diarrhoea. We sell whole linseeds or our Linwoods range are already ground and so easy to add to soups, salads, cereals and smoothies.
My Suggested Useful Remedies
Take Biocare BioAcidophilus – a probiotic – this replaces healthy bacteria in the gut and aids digestion.
Take Aloe Vera juice between meals – this increases stool bulk, aids digestion and eases the discomfort of IBS. We sell a fantastic Pukka Aloe Vera juice.
Take the Biocare B Complex daily.
I would suggest the Biocare multi vitamin daily also to ensure you are getting all the vital vitamins and minerals.
The Biotics Research Beta TCP is a fantastic digestive and biliary support and definitely worth taking.
The Biotics Research Bromelain Plus – again aids digestion and is a great natural anti inflammatory.
Helpful Tips
Eat smaller lighter but more regular meals as opposed to larger meals and chew your food properly and slowly.
Drink peppermint tea after every meal and whenever feeling nauseous.
Exercise regularly – gentle walking and swimming will enhance bowel function.
It is suggested that the majority of cases of IBS are caused by a food intolerance. Your GP will be able to test for this or we do sell an accurate test that is quick and simple to do.
Try to reduce stress – as this can be a major factor in gut problems. Digestion shuts down during stressful periods which can then lead to undigested particles of food irritating the gut. I find camomile tea and natural liquorice brilliant for the nervous system and our Rescue Remedy range is fantastic too during times of stress. I always have the Rescue Remedy drops and chewing gum with me.
I have heard many reports of success in IBS patents with acupuncture, reflexology and hypnotherapy.
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Festive Blog 2
Super Juice of the Week
Winter Berry Punch
350g of frozen or fresh mixed berries
Chunk of fresh root ginger
4 Cinnamon sticks
Put the berries in a saucepan.
Add 600ml of water.
Peel and bruise the ginger but leave in one piece.
Bring slowly to a simmer and continue to simmer for ten minutes.
Remove the ginger and strain the liquid through a sieve pressing the fruit to extract all the juices.
Warm through if required.
Serve in mugs with cinnamon sticks as stirrers.
Fruits are one of the healthiest and most life supporting of all food groups but berries comes top of the class in the health promotion tables. They are the richest sources of protective anti oxidants which guard every cell in the body, warding off damage and disease. Adding ginger and cinnamon gives a boost to the circulation and lifts the spirits.
Superfood of the Week
Cinnamon
I am amazed that Cinnamon is very often only seen around the festive season – given its health benefits – it should be a staple all year round!
This wonder spice can help combat Candida as it helps to stop the growth of bacteria and fungi, has anti inflammatory compounds that may be helpful in affecting the pain and stiffness of muscles, joints and menstrual discomfort. It is really good for digestive function and is a wonderful “gas reliever”! It can help to relieve nausea and also can boost a flagging appetite. Studies have shown that cinnamon is effective in reducing blood sugar and cholesterol. It is also said to have positive effects on blood pressure. So don’t just leave those cinnamon sticks for the Christmas wreath!!!
Product of the Week
Weleda Seabuckthorne Juice – this is a natural source of vitamin C, anti oxidants and vitamin E that help to maintain the body’s defences. This will definitely help you to get through the festive season!
Health Condition of the Week
Kidney Stones
Your kidneys filter the plasma of your blood and extract the waste and unwanted toxins which are then excreted in the urine. Without functioning kidneys you would not survive for very long.
The two main threats to your kidneys are high blood pressure and toxins.
If overtime we have a poor diet, crystals start to form that look like gravel and these then damage the delicate tubes in the kidneys and impede proper urine flow.
Passing a kidney stone is said to be one of the worst pains in all of medicine.
My Suggested Foods to Avoid
Refined sugar is the worst food for your kidneys as it stimulates the release of insulin from the pancreas which in turn stimulates calcium excretion through the urine – over time this increases the risk of kidney stones.
Reduce fizzy drinks, alcohol and caffeine.
Antacids can also exacerbate the problem.
Avoid sodium based salts.
Reduce your intake of acid forming foods such as red meat, full fat dairy, refined sugar and sweets.
Reduce your intake of foods high in oxalic acid – these include chocolate, tea, spinach, rhubarb, beetroot grapefruit, peanuts and strawberries.
My Suggested Foods to add into the Diet
Cranberry juice is fantastic in breaking down any stone formation – our Biona Cranberry juice is a fantastic product and a favourite in our house. Parsley and dandelion tea and barley water may also be helpful.
The most important thing you can do to prevent and remove kidney stones is drink plenty of good quality water.
Juice celery, carrot and parsley and add to smoothies as these help to flush out the kidneys.
Magnesium and calcium rich foods help you avoid kidney stones and encourage healthier kidneys. So increase your intake of green leafy vegetables, blackstrap molasses, honey, watercress, yoghurt, sesame seeds and apricots.
Other great kidney foods include asparagus, parsley, apples, cucumber, kale, parsnips, turnips, and mango – have a look at our Urban dried fruit range – 100% fruit and almost fat free. Easy to snack on throughout the day.
Rice, almond, soya and quinoa milks are a great alternative to cow’s milk.
Use organic olive oil for salad dressings – our Biona olive oil is fabulous!
Try to replace animal proteins with vegetable source proteins such as quinoa (we have some fantastic quinoa products in stock) tofu, beans, lentils, peas etc. Vegetarians have a 40-60% less chance of developing kidney stones.
Spelt, amaranth of millet breads, crackers and snacks are all fantastic alkaline foods – see our current ranges.
Useful Remedies
A good multi vitamin – either Biocare of the Biotics Research Aqueous multi plus which is a liquid multi vitamin.
Take B complex daily – again the Biocare B Complex is my preferred choice
Vitamin C daily with food – I like the Biocare Vit C Plex – this is a great detoxifier
Organic green or white tea helps to alkalise the system
Our Nutricology Pro Greens powder is fantastic too at alkalising the system and is actually quite pleasant in taste too. A great boost for the immune system also.
Vitamin D is worth taking daily – the Biotics Research Bio D Mulsion Forte is the one that I take – just one drop daily with food – you can’t even taste it!
Nettle tea taken three times a day would be helpful.
Lysine can help to decrease urinary calcium.
I also think it is worth supplementing with magnesium. I love the Biotics Research Mg-Zyme.
Julie’s Helpful Tips
Lemon juice can help to break down stones so a good start to the day is hot water with lemon.
Reflexology, massage and other therapies can encourage the body to rid itself of toxins.
Skin brushing helps eliminate toxins – I skin brush at least twice each week usually with our Nature Girl or Neom body scrubs to make it my own little spa treatment. I emerge from the shower detoxified, smooth and refreshed – Win Win!
Well, that is all from me for this week, presents to wrap, cards to write and food to prepare. I hope that you are all enjoying the festive season so far – wishing you good health and happiness. See you next week. Julie xx
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Festive Blog 1
Super Juice of the Week
I am going with a theme this week so my Blog is all about preventing the winter cold and flu bugs. The drink I am recommending this week is really simple but extremely effective. It is my calming soother!
One camomile teabag
One teaspoon of manuka honey
Simply pour boiling water onto the teabag and leave for a couple of minutes. Stir one heaped teaspoon of our Comvita manuka honey into the tea and enjoy!
Despite its simplicity, do not under estimate the healing and nutritional properties of this amazing drink. I drink this all year round as it is both delicious and nutritious.
The camomile tea is extremely calming and the manuka honey is fantastic both for the digestive and immune systems.
Super Food of the Week
It just has to be Manuka Honey
Manuka honey is honey that is produced by bee’s that collect nectar from the Manuka Bush or Tea Tree. In the hive they add an enzyme called glucose oxidase in order to preserve the honey. When the manuka honey comes into contact with the body fluids, the glucose oxidase enzyme slowly releases the anti bacterial hydrogen peroxide. The levels of hydrogen peroxide are not high enough to damage tissues but sufficient enough to affect bacteria.
Manuka honey contains an ingredient which is a powerful anti bacterial, anti fungal anti viral, antioxidant, antiseptic, anti-inflammatory and anti fungal properties. This ingredient was originally named the UMF (Unique Manuka Factor) The higher the UMF level, the higher the anti bacterial properties and health benefits of the honey. Not all Manuka honey has UMF so if not on the label you are buying simple table honey.
Research and trials have proven that Manuka honey is one of the most powerful bacteria killers even when diluted 10 times.
In our house we not only add it to drinks, and foods such as porridge but we use it on cuts and wounds too. I have a friend who is a surgeon and he tells me that they have started to use it on their patients now and have seen amazing results in the quicker healing of wounds and reduction of infections post surgery!
Taken daily this amazing honey will also give your immune system a real boost!
Product of the Week
You guessed it – Our Comvita Manuka Honey range – Amazing manuka honey and lozenges, the best I have ever had.
Health Condition of the Week
Colds and Flu
Colds and flu are viruses and the best way to avoid them is by maintaining a strong immune system. Cold symptoms usually are mainly congestion and maybe a headache. Flu symptoms are much more severe and can include fever, aching joints, headache, nausea, exhaustion and will generally require bed rest.
My Suggested Foods to Avoid
All refined sugars and carbohydrates such as white breads, cakes, biscuits, plus alcohol, fatty foods and caffeine. These all weaken the immune system making us more prone to infection.
It is a good idea to reduce your intake of mucus forming foods whilst you have a cold such as cheese, chocolate and full fat dairy produce.
My Suggested Foods to Add Into your Diet
Keeping your fluid intake up is vital so lots of water – our Beyond H20 water is the most hydrating water on the market and trials have shown that it can increase both physical performance and recovery from illness.
Replace regular tea and coffee with herbal teas – our Heath and Heather and Pukka ranges are fantastic. Our Echinacea and Cranberry tea would give you a good boost.
Garlic and onions are anti bacterial and antiseptic so increase your intake of these.
Lots of fresh fruit and vegetables.
A high UMF Manuka honey added to drinks and foods daily.
Liquorice is fantastic for the nervous system but also anti bacterial and anti viral too. It is also soothing to the throat. We have a fabulous Liquorice and Oriental spices tea which is really warming.
Useful Remedies
A good multi vitamin daily – I love the Biocare range for both adults and children
Vitamin C has shown to shorten the severity and duration of most colds so I would advise taking the Biocare Vit C Plex daily.
Echinacea is also fantastic at fending off colds and speeding up recovery from them.
Biotics Research Imunno gG is the best immune support and something that I take daily.
Most people lack vitamin D which is required to maintain a healthy immune system. The Biotics Research Bio D Mulsion Forte is fantastic and you simply have to take one tiny drop daily with food.
Our Comvita manuka lozenges are great and everyone I have recommended them to are now hooked on them – really effective.
If you are feeling run down after a cold of flu – our Biocare Refresh is an amazing “Pick me up” powder.
Our Weleda and Nelsons cough medicines for adults and children are really effective too.
Our Green Baby chest rub is amazing and still the only thing I use on our children – it has never let me down!
Julie’s Helpful Tips
Washing your hands regularly is the best way to prevent the spread of these nasty viruses and we always use our Quash and Little Mr and Miss anti bacterial hand sprays and gels throughout the day which really do work.
Make sure you rest until symptoms improve.
Gentle exercise if you feel upto it will help as will fresh air.
Lots of my calming soother drink!
Hopefully you are now well equipped to fight off those cold and flu bugs and free to enjoy the festive season. See you next week xx
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Bonfire Night Blog
Super Juice of the Week
Again, I thought this week a winter warmer was in order so I have chosen my Hot Banana Smoothie
Two peeled bananas
300ml of a milk of your choice
125ml of live yoghurt
Ground cinnamon
Cocoa powder
Place the bananas, milk and yoghurt into a blender and whizz until smooth.
Pour into a saucepan and heat until simmering – I like to whisk it to make it frothy!
Pour into mugs and sprinkle with the cinnamon and cocoa powder.
Bananas are rich in potassium which is important for heart function and the prevention of high blood pressure. Their high content of vitamin B6 and their ability to reduce water retention means they assist in alleviating the symptoms of PMS.
Superfood of the Week
For my Bonfire Night blog my superfood could only be Blackstrap Molasses.
Molasses is the syrupy dark liquid that comes from processing raw sugar into its more refined form.
It is an excellent source of iron, vitamin B6 as well as many minerals including calcium, manganese, copper, potassium and magnesium. It is also a good source of selenium and pantothenic acid and contains no fat or protein.
Because it is minimally processed, molasses retains a number of trace minerals. It can be used in many ways but at this time of year is most popular in gingerbread cakes and treacle toffee – delicious!
My Product of the Week
Biotics Research produce some of the finest quality supplements that I have ever used. This particular one is an amazing immune support and I use it daily. It will be the perfect boost to the immune system especially as we head into winter.
Health Condition of the Week
Vertigo
This is the most unpleasant sensation of moving or spinning or a feeling that you are losing your balance even when you are standing or sitting still. It can also be accompanied with nausea. I have only ever suffered from this once in my life over fifteen years ago but I can still remember it clearly!
There can be various causes such as impacted earwax, viral infection of balancing mechanism of the inner ear, high blood pressure, iron deficiency, blood sugar problems, poor circulation or an injury to the head or neck
My Suggested Foods to Avoid
Avoid caffeine – replace regular tea and coffee with herbal teas. Have a look at our Pukka and Heath and Heather ranges.
Avoid alcohol, fizzy drinks and aspartame.
Cut down on sodium based salts.
Avoid saturated fats which are found in full fat dairy products, biscuits, pies, pastries, cheese and chocolates.
My Suggested Foods to add into the Diet
Eat more oily fish, sweet potatoes, pumpkin, watercress, apricots and papaya as these are rich in vitamin A and carotenes which are required for the sensory cells in the inner ear to function normally.
Eat more pumpkin, sunflower and linseeds. Snack on our munchy seeds throughout the day and add our Linwoods ground linseeds to your soups, salads, cereals or smoothies. All are full of essential fats and zinc.
Add garlic, onions and ginger to your foods.
Bananas, dried fruit, and sunflower seeds are also high in potassium. Our bags of Urban Dried fruit are really delicious and nutritious. 100% fruit and contain hardly any fat. Easy to snack on throughout the day.
My Suggested Useful Remedies
B complex daily will help to nourish the nerve endings in the inner ear – I would recommend the Biocare B Complex
A good multi vitamin daily – again I would suggest the Biocare multi vitamin
The herb ginkgo biloba helps to improve circulation in the inner ear
Vitamin C daily – the Biocare Vit C Plex is a fantastic supplement.
Co –enzyme Q10 helps to improve cellular function in the brain and may help to alleviate vertigo. Our Biocare Bio Mulsion Q is a liquid Co Q10.
Low levels of vitamin D have been associated with falling therefore it may be worth adding the Biotics Research Bio D Mulsion Forte daily. It is simply one drop added to your food daily – so very simple to take.
Julie’s Helpful Tips
Avoid standing up quickly from lying or sitting or any rapid movements.
Reduce stress levels and aim to get adequate sleep.
Check with your GP that any prescribed medicines you may be taking are not causing the condition as this is very often the case.
See a chiropractor as misaligned spines or necks can also trigger problems in the ear.
Stop smoking as this thickens your blood and slows circulation to the head.
I hope that you all have a wonderful Bonfire Night and don’t forget to make your hot banana smoothie to keep you warm!
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Halloween Blog
Super Juice of the Week
Well, with the cold and dark nights well and truly upon us and given that many of us will be braving these for Halloween, I thought that rather than do a super juice this week, I would do a warming soup that is nutritious and easy to serve in a mug!
And there is no soup more appropriate at this time than “Pumpkin Soup”!
A couple of tablespoons of olive oil
One chopped onion
A large chunk of fresh root ginger chopped
One small red chilli chopped and de-seeded
Two tablespoons of fresh coriander chopped
One bay leaf
1kg pumpkin, peeled, de-seeded and chopped
One pint of vegetable stock
Salt and pepper
So heat the oil over a medium heat and add the onion. Cook for about four minutes until softened whilst stirring. Add the ginger, chilli, coriander, bay leaf and pumpkin and cook for around another three minutes.
Pour in the stock and bring to the boil. Using a slotted spoon remove froth from the surface. Reduce the heat and simmer for about 25 minutes stirring occasionally until the pumpkin is tender. Remove from the heat and take out the bay leaf.
Transfer the soup to a blender and blend until smooth – I usually do this in batches. Return to a clean pan, season with salt and pepper; reheat to the desired temperature before serving in mugs!
I sometimes like to serve this with pumpkin crisps too. So simple but delicious. I slice the pumpkin using a potato peeler, place on a baking tray and drizzle with olive oil before roasting in the oven for around 25 minutes until golden and crispy.
Super food of the Week
Following the theme – it just has to be pumpkin and after reading this you will understand why my pumpkin soup is so nutritious.
Pumpkins are rich in carotenes which have been shown to exert a protective effect against many cancers, heart disease and type 2 diabetes. They are also a good source of vitamins C, B1, folic acid, B5, potassium, dietary fibre, vitamin B6 and niacin (B3). So when scooping out those pumpkins for lanterns this week, put that delicious nutritious flesh to good use!
Product of the Week
Heath and Heather Liquorice and Oriental Spices Herbal Tea – I have chosen this product as it is the most warming tea that I have ever had. People often underestimate how powerful and nutritious herbal teas can be. This one gives the circulation a real boost and the liquorice is fantastic for the nervous system and adrenal glands too.
Health Condition of the Week
Menopause
Many women wrongly believe that the menopause is an illness for which you require a drug as opposed to being the normal cycle of a woman’s hormonal life, when there are no more active eggs left in the ovaries. It usually occurs between the ages of 45 and 55 although it can be as early as 35 or as late as 65. Exposure to herbicides and pesticides can also trigger early menopause. At the time of menopause a woman still produces oestrogen but not enough to prepare her womb for pregnancy and levels of progesterone plummet or disappear completely. As these hormones levels drop, skin is more likely to wrinkle, facial hair can grow, hair can thin, there can be a loss in muscle strength and tone and many women suffer from hot flushes and insomnia. Joints can begin to ache and bones become brittle. There can be a loss of bladder tone, vaginal dryness and a whole host of emotional ups and downs. Personally I think the risks of taking HRT far outweigh the benefits – these include increased risk of blood clots. weight gain, gall bladder and liver problems, not to mention cancers. So what can be done?
My Suggested Foods to Avoid
Cut out pre packaged refined foods such as pastries, cakes, biscuits, breads, full fat dairy and fatty meats.
Cut down on caffeine so replace regular tea and coffee with herbal teas – have a look at our Pukka and Heath and Heather ranges of herbal teas.
Avoid too much alcohol which also acts as a stimulant and can cause blood sugar problems. Caffeine and alcohol can trigger a hot flush on their own!
Try to eat more organic foods to avoid the harmful chemicals.
My Suggested Foods to Add into your Diet
Lots of organic fruits and vegetables
Soya based foods are fantastic as they contain isoflavones which have oestrogen like effects on the body.
Isoflavones are also found in chickpeas, lentils, kidney beans, sunflower, pumpkin and sesame seeds as well as walnuts, brazil nuts and linseeds. Snack on our Munchy seeds throughout the day and add our ground Linwoods Linseeds to your food daily – so simple and easy yet so effective!
Foods from the brassica family of vegetables have been shown to protect against oestrogen sensitive cancers, balance hormones and help alleviate some of the menopausal symptoms. These include cabbage, watercress, broccoli, kale, turnips, cauliflower and sprouts.
Try soya, quinoa, almond, oat or rice milks in place of animal dairy products.
Garlic, onions and leeks will help to keep cholesterol levels in check.
Dried seaweeds are rich in both iodine and calcium.
Drink lots of filtered water and avoid too many hot or spicy foods.
My Suggested Useful remedies
Take a good multi vitamin such as the Biocare brand daily.
I would also suggest the Biocare B complex daily as this will help to relieve stress, depression and mood disorders and is required for energy production.
The Peruvian root vegetable MACA has been used for centuries to alleviate hormonal type symptoms. Research has shown that it naturally raises oestrogen and progesterone as well as balancing the adrenals, thyroid and pancreas. Our Naturya Maca powder is simple fantastic and easy to add to soups, salads, smoothies and cereals.
Vitamin E can help to reduce hot flushes.
It is worth taking a good quality fish oil daily - I would suggest the Biocare Mega EPA 1000.
Vitamin K2 can help with the heavy bleeding often experienced during the menopause.
I would also suggest herbal teas containing camomile and liquorice. Great for calming the nervous system and aiding restful sleep.
Julie’s Helpful Tips
Try to exercise daily if only a gentle walk – this helps to balance the hormones and lifts the mood.
Use relaxation techniques such as meditation or yoga.
Essential oils can be extremely effective, particularly geranium, camomile and jasmine which can be added to your bath.
Well that is all for me for this week – I am off to carve my pumpkins now with Harvey and Isabella who are waiting patiently. Wishing you all a wonderful Halloween! Julie x
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Blog Week 9
Julie’s Juice of the Week
I hate a lot of the protein shakes and drinks on the market which are often loaded with sugars and preservatives not to mention poor quality protein. This juice is an all natural protein powerhouse – Protein Punch!
Two apples
One banana
Large handful of blueberries
Ice
1 scoop good quality protein powder, e.g. hemp protein
Juice the apples then place the juice in the blender with the banana, blueberries, protein powder and ice – delicious!
Blueberries are a natural superfood and full of antioxidants. The hemp is high in protein and together with the apple and banana this juice also provides good levels of vitamins A, B2, B3, B6 and C, as well as minerals such as potassium. This is a definite guilt free treat.
Superfood of the Week
Ginger
Ginger has long been valued for its aromatic, culinary and medicinal properties. Historically, ginger has been recognised for being effective in treating gastrointestinal symptoms. More recent research has revealed that ginger also possesses many therapeutic properties, antioxidant effects and anti inflammatory effects. Studies have shown that ginger is more effective in treating motion sickness than many over the counter medicines. Ginger is also now commonly used to treat sickness and nausea in pregnancy. Ginger contains anti inflammatory compounds known as gingerols and many people have noticed significant improvements in pain levels when consuming ginger regularly. Ginger also has a warming effect and is fantastic taken in the form of tea at the onset of a cold. I love to add fresh ginger root to many of my juices and smoothies, use grated ginger root in salad dressings and stir fry’s and I love our ginger teas.
Product of the Week
I was diagnosed by chance last year as being gluten intolerant and I have to admit that I was devastated at the thought of living without hot toast and butter, porridge, muesli, pasta, homemade pizzas, and all the lovely cakes and biscuits that we have as treats at the weekend in our house. Gluten is hidden in so many products too that I felt that I was entering a minefield. I spent a lot of time and money in trying to find some gluten free alternatives and quickly realised that a lot of them were absolutely terrible and to me inedible. I found it extremely distressing and time consuming. But then slowly I began to find some quality and delicious products. It started off with a cereal, then a bagel that didn’t taste like cardboard, then a health bar and gradually I have found a wide and varied range of fantastic gluten free products. Therefore, this week rather than choose just one product of the week – I am offering 10% discount on any of our gluten free products - simply enter GLUTEN10 as the promotional code at checkout. So make sure that you leave yourself plenty of time as we have a fantastic selection of products to choose from. Click here to see our full range.
Health Condition of the Week
Coeliac Disease
Following on from the brief discussion on gluten intolerance above, my health topic this week is coeliac disease. This is an autoimmune condition that can go undetected for years. Sufferers have an autoimmune reaction to a protein called gluten which is found in wheat, rye, and barley . Oats are often contaminated with wheat so should be avoided unless they are labelled 'gluten-free'. Some coeliac sufferers are also sensitive to any oats. The gluten damages the lining of the intestines creating a leaky gut and interfering with the absorption of nutrients from food. The longer you suffer from coeliac disease without diagnosis, the more damage you are likely to do to the gut lining. This in turn reduces the body’s ability to absorb nutrients and can lead to malnutrition.
Foods I Suggest You Avoid
Avoid all foods containing wheat, spelt, barley and rye.Oats should only be eaten if they are labelled 'gluten-free and you have not been advised to avoid them. Your doctor can advise you
You also need to avoid cakes, biscuits, cereals and other foods containing gluten Check all labels carefully.
Quite often people who are gluten intolerant are also intolerant to dairy products – so this may be worth checking too.
Foods I Suggest To Add Into Your Diet
Use quinoa, millet, corn and rice foods in place of those containing wheat.
Green leafy vegetables are high in magnesium and calcium. Cabbage contains L-glutamine which helps to heal the gut.
Vegetable juices containing watercress, cabbage and ginger to soothe and reduce inflammation.
Coeliacs are often deficient in vitamin D and zinc so increase your intake of nuts, seeds and fish.
Look for dairy alternatives, we use a lot of soya milk in our house but there are many other options such as almond, rice, oat and coconut milks.
Avocados are rich in vitamin E and should be eaten regularly.
Pineapple is also a natural anti inflammatory and contains the enzyme bromelain so worth eating before meals as it will aid digestion.
My Suggested Useful remedies
Many coeliac sufferers have low bone density due to malnutrition so I would suggest that they supplement with calcium and magnesium together with vitamin Dwhich aids the absorption of calcium.
Take a high strength multi vitamin and mineral.
Bromelain is an anti inflammatory and helps to break down proteins in food so advisable to take before each meal.
Aloe Vera can be calming and soothing.
Useful Tips
It is really simple to find out if you are gluten intolerant. Contact your doctor for a blood test or contact us and we can recommend a good quality test. You must continue to consume gluten prior to your test for accurate results.
Many people who are gluten intolerant can actually tolerate oat based products. I was thrilled when I realised that I could still eat my son Harvey’s famous flapjacks!
Get into the habit of reading all your food labels as gluten is often hidden in products you would never expect such as sauces and condiments.
Visit the website www.coeliac.org.uk for further information and advice.
Until next week my Win Naturally Followers, remain happy and healthy. Please do contact me if you have questions regarding topics I have covered or any of our products. I personally read each and every email that is sent to me at julie@winnaturally.com and will endeavour to get back to you without delay.
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Blog Week 8
Juice of the Week
We all lead such hectic lives these days and whilst we cannot function in our house without a good breakfast, I know that it is often difficult to find time to make a healthy substantial breakfast. However, this is a vital meal so my juice today will leave you with no excuses not to start the day with a nutritious but quick and simple meal. Breakfast Juice.
Handful of strawberries
Handful of raspberries
Handful of blueberries
Pot of live/soya yoghurt
Soya Milk
Handful of sugar-free muesli
Simply throw all the ingredients into the blender – I like to add a couple of cubes of ice too. And you are ready to go!
The berries in this juice are full of vitamins and minerals and antioxidants that boost the immune system. The live yoghurt contains good bacteria which aids digestion and fights bacterial infections. The muesli also contains fibre, vitamins and minerals. You will definitely not be reaching for the cookie jar mid-morning after drinking this for breakfast!
Superfood of the Week
Quinoa
We adore quinoa in our house and it is so versatile that I am amazed it is not more widely used. Although it is considered a grain, it is actually the seed of a plant. It is a great source of magnesium and manganese, contains good levels of B2, Vitamin E and fibre plus iron and zinc. It is a fine, vegetarian source of protein. Quinoa is an amazing wheat and gluten free grain. It is so easy to cook and really versatile. We use quinoa flakes for porridge, grains in place of rice. We add it to soup and salads and you can even buy quinoa pastas, snacks and crackers.
Product of the Week
Quinoa
Linking in with my superfood of the week – my products of the week are all our amazing quinoa range. Don’t miss out – once you try, you’ll be hooked!
Health Issue of the Week
Anaemia
A friend of mine has just been diagnosed with anaemia which has prompted me to cover this topic this week.
There are two main forms of anaemia. Pernicious anaemia which is where you are unable to absorb vitamin B12 which is required for the production of red blood cells within the body and iron deficiency.
If you are diagnosed with anaemia, as well as increasing your iron intake, it is also very important to increase your intake of vitamins B12, folic acid and vitamin C also to optimize absorption.
There are several causes of low iron levels such as gastritis, Crohns disease, coeliac disease, smoking, heavy periods and an underactive thyroid just to name a few.
Too much iron in the body can also be problematic so best to get your levels checked before supplementing.
My Suggested Foods to Avoid
Tea and coffee reduce the absorption of iron from food so if you do not want to cut them out, avoid drinking them with meals.
Compounds called phytates which are found in whole grains can also reduce the absorption of iron so do not take your supplements at the same time as eating such foods.
My Recommended Foods to add into the Diet
Most meats are high in Iron especially liver
Many breakfast cereals now contain added iron.
Green and leafy vegetables and sprouted seeds are all high in iron.
Blackstrap molasses is a good source of iron and delicious too.
Dried fruits are high in iron but are high in sugar too so eat in moderation.
Useful Remedies I Suggest
I would suggest taking Vitamin C, folic acid and B12 daily to help increase the absorption of iron.
Take good multi vitamin daily too as the minerals will help your body to utilize the iron more effectively.
Add a B complex supplement daily also.
Julie’s Helpful Tips
Always take your iron supplements with a glass of juice, such as orange, blueberry or pomegranate, as the vitamin C will aid its absorption.
It is easy to add iron to your diet in the form of our lovely liquid formulas
Well, that is all from me for this week. I hope that you are enjoying my weekly blog and finding it informative and useful. As always, you can contact me at Julie@winnaturally.com. Don’t forget to whizz that breakfast juice up in minutes – no excuses - and definitely take a look at the quinoa range, totally fantastic products!
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Blog Week 7
Julie’s Super Juice of the Week
Skin problems of any kind whether it be acne, psoriasis or eczema can be both painful and distressing – and often the cause of depression. My juice this week creates a more alkaline environment within the body and is extremely high in zinc which is one of the best minerals for the skin. I have called this juice “Super Smooth Skin”.
Two apples
Large handful of spinach
Half a cucumber
One stick of celery
One avocado
Ice
Juice all the ingredients except the avocado. Place the juice together with the ice and avocado into the blender and whizz until smooth. Yummy!
This juice is full of vitamins A, B1, B2, B3, B5, B6, C and E. It also contains potassium, pectin, boron, carotenes, calcium, silicon, iron, essential fats, folic acid, zinc, magnesium and riboflavin together with other essential vitamins and minerals.
This juice is full of monounsaturated fats, which I feel are necessary for achieving and maintaining clear skin.
Superfood of the Week
Almonds
Almonds do have a high fat content but they are also packed full of nutrition. They are an excellent source of monounsaturated and polyunsaturated oils, protein, potassium, magnesium, calcium, iron, zinc and vitamin E. They are also a good source of important anti oxidants which have earned them a reputation as a fantastic anti-cancer food.
Like many other nuts, it is claimed that almonds are effective in fighting heart disease and studies have shown that eating almonds regularly significantly reduces levels of “bad” cholesterol.
We love snacking on almonds in our house and also add them to salads, stir frys, yoghurts and cereals.
Product of the Week
After discussing how wonderful the almond is, I just had to make my product of the week this delicious and nutritious almond butter. Spread it on toast, bagels, celery, inside a pitta loaded with salad and vegetables – but my favourite way is just straight out of the jar!
Health Condition of the Week
Cholesterol
As I have been discussing the effects that eating almonds have on lowering “bad” cholesterol, I thought it a nice link to make this my topic for the health condition this week. Two in every three adults in the UK have high cholesterol and this figure is increasing all the time. Cholesterol is a fatty substance manufactured by the liver and is a vital component of every cell. There are two types: HDL (high density lipoproteins) which are good for us and LDL (low density lipoproteins) which are generally bad for us. Cholesterol is required for healthy cell membrane production and also for the manufacture of some hormones. It is the precursor of bile acids, required for the digestion of fats and is essential for the production of vitamin D. Low levels of cholesterol are linked to depression. Approximately 20% of the body’s total cholesterol is obtained from the diet with the rest being manufactured by the body. However, it has recently been demonstrated that dietary sources of cholesterol have a minimal impact on blood cholesterol levels. People who are overweight are more likely to have raised cholesterol levels, although this doesn't mean that people who are at a healthy weight will not. An underactive thyroid can raise cholesterol levels and people with blood type A can be more susceptible to high total cholesterol.
Statins are considered by many as a magic cure for high cholesterol, however they have been found to have some severe and long term side effects such as memory loss, loss of libido, nerve damage and muscle pain just to name a few. Statins can also mask other underlying imbalances within the body.
My Suggested Foods to Avoid
Burnt foods and fried foods contain damaged fats which are linked to raised cholesterol.
Cut down on animal fats and full fat dairy produce and increase essential fats.
Avoid hydrogenated or trans fats, often found in processed foods, so get into the habit of reading all your food labels.
White rice, pastas, breads and cakes can reduce the production of HDL’s so switch to wholemeal varieties.
Alcohol and coffee if taken in excess raise cholesterol levels.
Reduce sodium based salt.
I Would Add The Following Foods To Your Diet
Increase fibre so eat more bran, oats, beans and peas, lentils. Whole grains, barley, rye, millet and quinoa are fantastic sources of dietary fibre, which may be helpful for controlling cholesterol.
Increase your intake of fresh fruit and vegetables.
Eat porridge for breakfast – we love porridge made with soya milk in our house and top it with ground linseeds, raisins and chopped banana.
Soya Lecithin granules can lower LDL and may help to prevent gall stones. It is easily taken sprinkled on cereals, soups or salads.
Increase your intake of healthy fats found in olive oils, avocado, coconut oil, sunflower and pumpkin, sesame and linseeds plus walnuts and brazil nuts.
Oily fish contains a fatty acid (EPA) that makes the blood less sticky so lowers the risk of heart disease. Garlic and onions do the same.
Use walnut, almond and hempseed butters in place of regular spreads.
Use organic mineral based sea salt or low sodium salt.
Dandelion root tea and green tea have been shown to help liver function and lower cholesterol.
Eat more live low fat yoghurt containing lactobacillus/acidophilus which lowers blood cholesterol levels by binding fat and cholesterol in the intestines.
Drink at least 8 glasses of water every day.
My Suggested Useful Remedies
If you are taking statins, it is important to take a CoQ-10 supplementas statins block the enzymes that make CoQ-10 and this in needed to protect against heart disease.
Take a good quality multi vitamin and mineral daily
Take a good quality fish oil daily.
A good B complex may help to lower levels of homocysteine in the blood thus reducing the risk of heart disease.
The minerals calcium and magnesium are important for heart health.
Julie’s Helpful Tips
Make exercise part of your everyday life even if it's just a daily walk. Try to do some form of exercise that raises your heart rate at least three times each week.
Smoking increases oxidation of LDL so it's really important to give up.
Eating smaller regular meals is better for you than eating three big meals every day.
It is easy to check your cholesterol levels. Please contact us if you would like us to recommend a good test.
Hopefully you will have found my blog this week both interesting and informative. Until next week healthy people! Don’t forget to email me at Julie@winnaturally.com with your questions, queries and tips!
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Blog Week Six
Juice of the Week
I find that the juice this week is especially good for the eyes. I actually had emergency surgery for acute glaucoma shortly after the birth of Isabella and this will be a condition that will be watched closely for the rest of my life despite my eyes actually being stable and healthy at the moment. So I am always looking for ways to keep my eyes healthy therefore I named this juice Healthy Eyes!
Half a pineapple
3 large carrots
Handful of parsley
Ice
Juice all the ingredients and either blend with the ice or simply pour over it.
This juice is packed with vitamins A, B, C, D, E and K plus iron, folic acid, potassium, calcium, magnesium and manganese as well as the carotenes lutein and zeaxanthin.
Carrot juice really does improve night vision and the eyes in general. I believe that Parsley actually has greater healing properties than carrot juice and is an incredibly powerful herb, so don't overdo it. It can be used for various eye conditions such as cataracts, conjunctivitis and weak eyes. A lot of illnesses can be detected from the eyes and very often dull eyes can be a sign of other problems. Pineapple is a fantastic source of live nutrients too.
Superfood of the Week
Coconuts
In the Philippines, the coconut palm is called “The Tree of Life”. In the tropical islands virtually all parts of the tree are used for medicinal purposes. Obviously, in the UK and Europe this is not the case, but we can gain lots of benefits from the mere coconut. Whilst coconuts do contain significant amounts of fat, almost all of it is in the form of health promoting medium chain saturated fats, in particular lauric acid. This is a health promoting fat – the only other abundant source in nature is human breast milk. This is converted to a compound in the body called monolaurin an anti viral, antibacterial and antiprotozoal monoglyceride that destroys a wide variety of disease causing organisms. Coconut oil also protects against heart disease and promotes weight loss and can increase the body’s metabolic rate. Coconuts are an excellent source of manganese, selenium and zinc. There are so many ways to serve coconut and to include them in your diet from adding shredded dried coconut to spicy soups and salads to adding them to cereals and granola, cakes and biscuits, adding creamed coconut into curries, sauces and desserts, using coconut milk in place of cow’s milk and using coconut oil for cooking. In our family we love to simply crack open a coconut and snack on the crunchy meat. Delicious!
Product of the Week
I did promise two products this week to celebrate our one month anniversary so considering that my superfood of the week this week is coconut, the first product of the week has to be our amazing Tiana coconut oil.
My second product of the week this week has to be our Vita Coco coconut water.
Health Condition of the Week
Tying in with my juice of the week this week, I have decided to cover conjunctivitis. This is an inflammation of the outer surface membrane that lines the eye and can be caused by an external allergen or by bacteria or a virus. If the condition is chronic, it could be a sign of a weakened immune system and a deficiency of the vitamins A, C and D.
Foods to Avoid
I recommend avoiding all food and drinks containing sugar which reduce the body’s ability to fight infection.
I would reduce intake of animal fats, cheese and chocolate plus white flour based products which all weaken the immune system.
Helpful foods
All blue and purple coloured fruits are rich in antioxidant nutrients that nourish the eyes.
Foods rich in vitamin A such as green leafy vegetables, carrots and fish all encourage healthy eyes.
Natural carotenes found in tomatoes, sweet potatoes, papaya, mangoes, spinach and all greens and raw parsley are all great for the eyes.
I love Pineapple which is rich in bromelain – a great natural anti-inflammatory.
Useful Remedies
Bromelain – I would suggest 500g twice daily with food.
I would also take Vitamin C – 1g two to three times a day with meals plus zinc to strengthen the immune system.
A good multi vitamin such as Biocare's One A Day Multivitamin.
I use our pure silver hydrosol for many things but have used it with great effect at the first signs of conjunctivitis. Simply drop into the eyes and be amazed at the results.
Julie’s Helpful Tip’s
Conjunctivitis is extremely contagious if caused by a viral infection. Make sure you do not use the same tissue to wipe both eyes or share towels or face cloths with others.
Chamomile and calendula herbal teas can be used to make warm compresses to sooth the eye. The heat also helps to kill the bacteria that causes the infection.
I hope that you have enjoyed my blog this week and have found all my tips and advice to be helpful. As always, you can email me personally at Julie@winnaturally.com if you have any questions, products that you would like us to stock, queries on any of our products or any topics you would like me to cover. Now go and enjoy my Healthy Eyes juice and eat lots of delicious coconut guilt free!!
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Blog Week Five
Julie’s Juice of the week
The juice I have chosen for this week is a really fantastic all round cleanser and immune system booster. However, the ingredients in it when combined are also effective at fighting cellulite so the name I have chosen for this week’s juice is “No Bumps on my Bum!”
Two apples
One large raw beetroot
Two sticks of celery
Juice all the ingredients and blend with or pour over ice.
This juice cleanses the whole body, blood, kidneys and lymph and it is the pectin in the apples that strengthens the immune system.
Large amounts of water flush out toxins and the fruits and vegetables with a high water content all help to eliminate cellulite.
This juice also contains vitamins A and C and magnesium and potassium.
Superfood of the Week
Pumpkin Seeds
I have no doubts that as the benefits of pumpkin seeds become more widely understood, the popularity of these simple seeds will soar.
Pumpkin seeds contain minerals such as phosphorus, magnesium, iron, manganese, zinc and copper. They are also a good source of vitamin A, vitamins B1, B2 and B3, protein, monounsaturated and omega 6 polyunsaturated fats and phytosterols. In fact research has indicated that the phytosterols in pumpkin seeds may be helpful for reducing prostate enlargement.
Add a handful to your breakfast or sprinkle on salads to add a bit of "crunch".
Product of the Week
As I have just been raving about the health benefits of pumpkin seeds, my product of the week has to be our tubs of Munchy Seeds. Both delicious and nutritious and fantastic for on the go. I always have a tub of these in my handbag and the children and I snack on them throughout the day. But beware, once you open a tub – you just won’t be able to stop nibbling!! I actually hide them from Phil once we are down to our last tub as he definitely doesn’t leave any for anyone else!!
Health Condition of the Week
Cold Sores
I have never actually had a cold sore but Phil occasionally suffers from them and has actually had one recently which prompted me to cover this subject today.
Cold sores are caused by the herpes simplex virus. Once in the body this virus lies dormant and tends to re-activate if you become run down or stressed – or after sudden exposure to hot or cold weather. Sometimes an attack can occur after eating large amounts of chocolate or nuts containing the amino acid arginine as the virus thrives on this.
I Would Suggest Avoiding The Following Foods:
Foods rich in arginine such as chocolate, lentils, beans and nuts.
All sugar triggers inflammation and lowers the immune system so should be avoided. Also avoid refined foods made with white flour such as cakes, biscuits and high fat foods.
Too much dairy from cows' milk can also bring on an attack and so again this should be avoided.
My Suggested Foods to Add Into the Diet:
Good quality protein from lean meats, fish, eggs and soya all contain lysine which has been proven to reduce the frequency and duration of cold sore outbreaks.
Plain live yoghurt is also high in lysine.
Quinoa is an excellent source of protein and a definite favourite in our house.
Garlic and onions are good as they are anti viral.
Useful Remedies That I Recommend:
If you suffer an attack I would suggest taking a lysine supplement together with a high dose of vitamin C daily.
In order to prevent attacks, I would suggest taking vitamin C daily and also propolis which is highly anti viral.
Take a good quality multi vitamin and mineral daily
Julie’s helpful Tips
Change face towels and toothbrushes regularly as these can harbour the virus.
Spray your toothbrush regularly with silver hydrosol to prevent bacteria
Phil’s cold sores disappear rapidly when he applies calendula to them – really effective.
Several people have told me that they have had great results by taking the rescue remedy drops and putting the cream onto the affected area.
Well that is all from me for this week. As always, please do email me with your questions, tips and queries at Julie@winnaturally.com. More tips next week! I am off to snack on my munchy seeds now – I hope that you love them as much as the Neville Family do!
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Blog - Week Four
Julie’s Juice of the Week
Crantastic!
Large handful of cranberries, fresh or frozen (fresh can be hard to get hold of except in the run-up to Christmas!).
Two apples
Half a pineapple
Ice
Cranberry juice is well known for treating liver, kidney and bladder problems and is also excellent for treating skin conditions.
This juice is rich in vitamins A and C, calcium, potassium, iron, magnesium and anti oxidants.
Julie’s Superfood of the Week
Cranberries – I thought I would stick with the theme!
Cranberries contain compounds which seem to prevent bacteria from colonising the urinary tract so cranberry juice is often recommended for recurrent infections such as cystitis. Drinking cranberry juice may also help to prevent kidney stones. Cranberries contain vitamins A and C, calcium, beta carotene, folic acid, magnesium, phosphorus and potassium. I add cranberries to my porridge or muesli daily as well juicing them.
"Green" powders
There are a number of "green superfoods" that can be bought as powders or supplements. These include sprouted grains such as wheatgrass, barley grass and oatgrass and algaes such as spirulina and chlorella and they are rich in anti-oxidant nutrients, such as chlorophyll and vitamin C. They also contain a range of vitamins and minerals, such as magnesium, calcium and potassium and are a rich source of vegetarian protein. It's important to choose a quality product from an unpolluted source. Powders can be added to juices and smoothies to give an additional nutritional boost, especially good after exercise. Choose a powder with a mixture of ingredients to get a wider range of vitamins and minerals.
Product of the Week
From Nutricology website: ProGreens® is an all-natural blended variety of "superfoods" that provide broad-spectrum nutritional support from certified organic grasses and natural food factors not found in isolated vitamins or mineral concentrates.* In addition to the green grasses, sea vegetables (seaweed) and algae.
ProGreens® contains adaptogenic herbs, active probiotics, fibre, and a variety of nutrient-rich "superfoods".*
Health Condition of the Week
Cystitis
One third of all women will suffer from cystitis before the age of 25. The symptoms include the frequent and urgent urge to urinate accompanied with a burning sensation when passing urine. It is a tremendously uncomfortable condition and a constant distraction.
Foods to Avoid
I suggest avoiding all foods containing yeast and sugar such as cheeses, vinegar, ketchup, yeast based breads, mushrooms and alcohol.
Also, I recommend avoiding fizzy drinks, cakes, biscuits and desserts and even fruits which are high in sugar and junk food which will simply add to the toxic overload.
I suggest adding the following foods & liquids into your Diet:
Live yoghurt, which contains friendly bacteria.
Cranberry juice (sugar free) or fresh cranberries will prevent bacteria from sticking to the bladder walls.
Drink plenty of fluids.
Increase your intake of alkaline foods such as salads and green vegetables.
Garlic and onions are highly anti bacterial.
Fruits that are OK to eat during an attack are apples, pineapple, pears and papaya.
Useful Remedies
Take a good quality cranberry supplement - Biocare Concentrated Cranberry
Bromelain has anti-inflammatory properties.
Pro Greens Powder will help to alkalize the system.
Vitamin C will help to fight any infection.
Both grapefruit seed and oregano are anti fungal and can be taken in supplement form.
Julie’s Helpful Tips
- I take a cranberry supplement and cranberries daily as a preventative and it really is effective.
- Try to add live yoghurt into your daily diet.
- Avoid perfumed soaps and bubble baths – I never add anything perfumed to my bath.
- Wear cotton underwear and avoid tight fitting clothes especially in hot weather.
- Drink plenty of water every single day.
- Never use vaginal deodorants.
I would recommend avoiding intercourse during an attack as it will definitely exacerbate symptoms and you could also pass the bacteria from one partner to another.
That is all from me for this week. Next week will be our one month anniversary and I think cause for celebration so I will choose two products of the week and offer special discounts on them both so don’t forget to check them out!
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Blog - Week Three
Julie’s Juice of the Week
My children have complained that I have not written about anything for them so far so this week I am going to try and concentrate on “Things for the Kids”! Harvey & Isabella love making juices and smoothies (even if it is a rather messy affair) and have chosen this one as their favourite.
Yoghurt Yummy
Half a pineapple
Handful of blackberries
Handful of Blueberries
Large 'live' fruit yoghurt (preferably organic)
Ice
Juice the pineapple then whizz together with all the other ingredients. This will make enough for a few cups each – as they will always want more! Decorate the cups with pieces of the left over fruit.
This is full of anti-oxidants, vitamin C and the yoghurt provides protein which supplies amino acids – the building blocks for the whole body. It is also a good source of calcium and iron, good bacteria, magnesium and zinc.
Julie’s Superfood of the Week
Chocolate
Ok , so not normally recognised as a superfood and there may have been some convincing on the part of Harvey and Isabella to include this here – HOWEVER – Chocolate is rich in flavonoids shown to inhibit the absorption of cholesterol and also prevent blood clots. It contains significant amounts of arginine – an amino acid required in the production of nitric oxide. This causes the blood vessels to dilate, helping to regulate blood flow, inflammation and blood pressure. A recent study found that chocolate actually contains up to four times the anti oxidants found in tea! Check out our guilt free chocolate sold in our store – Mulu Chocolate and Go Do Chocolate. Harvey and Isabella love to melt the chocolate and dip strawberries, bananas and kiwis into it – a great way to get a few fruit portions in there too.
Product of the Week
My product of the week is actually a brand called Mr Men and Little Miss. Their products are wonderful and both Harvey and Isabella love them! I would like to highlight the natural anti bacterial hand gel – it is fantastic for on the go and before snacks and meals when it is not so easy to wash hands. Harvey and Isabella actually insist on carrying their own around with them now – mummy’s good habits are rubbing off on them!
A couple of other products from their range I really like are Mr Tickles Sun Censor watch (detects how much sun your child is getting when on holiday) and the Mr Bump anti-septic wipes. Here are the links to each of these products.
Mr Tickle Sun Sensor
Mr Bump Anti-septic Wipes
Health Condition of the Week
Coughs
I have chosen this ailment this week as I am certain every parent will tell you they dread the cough! Isabella in particular struggles each time she gets a cough and it is usually accompanied with lots of vomiting – day and night! Luckily, I now have lots of tips and remedies I can suggest to hopefully both ease and eradicate symptoms quickly and healthily!
Coughs are often due to an infection and if accompanied by phlegm that is yellow or green – thus indicating a bacterial infection – I always strongly suggest you do see your doctor.
Foods to Avoid
- I find that taking the below steps – In both foods to avoid and foods to add – certainly help me, Philip, Harvey and Isabella.
- Eliminate all cow dairy products, which can increase mucus production.
- Also avoid cakes, biscuits, white breads and pastas.
- Sugar lowers immune function so avoid foods high in sugar.
Foods to Add into your Diet
Manuka Honey – this has amazing anti bacterial and antiseptic properties. The higher the UMF – the stronger the antiseptic properties. I actually add this to Harvey and Isabella’s porridge or weetabix daily with hot milk and I love it stirred into camomile tea!
- Drink plenty of water.
- Pineapple loosens mucus and eases breathing.
- Lemon and ginger either fresh or in the form of a herbal tea are helpful.
- Increase your intake of fresh fruit and vegetables to boost the immune system.
Useful Remedies
Comvita pops – These are great for children and more like a treat than treatment! They contain 10+ Manuka Honey, natural active ingredients and very soothing!
A good quality Zinc lozenge will ease symptoms.
Include a good multi vitamin in your daily diet - the Biocare Multivitamin is fantastic!
Julie’s Helpful Tips
Some coughs are actually due to a food intolerance so if persistent, it may be worth making a food diary and note when symptoms are worse. Cow’s milk, wheat and sugar are common culprits! Our Food Detective is a great intolerance test kit that can be done at home.
So until next week, stay happy and healthy! Please email me your queries, thoughts, comments and tips to Julie@winnaturally.com.
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Blog Week Two
Julie’s Juice of the Week
This week I am concentrating on the condition of arthritis. Although I do not suffer from this condition I am fully aware how many people it does affect and I wanted to pass on my thoughts and tips based on my own personal research in to the condition. Although there are no guarantees I do hope that my advice helps if you suffer with arthritis.
Arthritis Support Juice
Half a grapefruit
Quarter of Pineapple
One apple
Handful of blackberries
Half a cucumber
Inch chunk of ginger
Ice
Juice all the ingredients then whizz in a blender with the ice – and ENJOY!
This juice is high in b vitamins and the blackberries contain folic acid – both of which have shown to relieve stiffness in the joints. The bromelein in the pineapple can benefit certain arthritic conditions as can the acids in the grapefruit. Ginger adds a bit of spice and has anti-inflammatory properties.
Superfood of the Week
Avocado
I adore avocados and eat them daily. Whilst it is true the avocado has a high fat content, these are good health promoting fats. I have never heard of someone becoming fat eating avocados! They are an excellent source of monounsaturated fatty acids as well as potassium, vitamin E, B vitamins and fibre. Avocado is what I call a “friendly food” for arthritic conditions and has also been shown to lower cholesterol. If you can resist eating them (which I can’t) you can also mash for a wonderful natural face mask.
Cherries
Fresh cherries have a short but delicious season in early summer but are available frozen or as juice all year round. Their deep red colour gives a clue to their nutritional profile: they are a rich source of flavonoids called anthocyanidins and proanthocyanidins. These are antioxidant compounds which have anti-inflammatory properties. A recent study reported reduced muscle pain in endurance runners who drank cherry juice and there is some evidence that eating cherries may be helpful for relieving gout. Anecdotally, many people report that cherries have also helped arthritic symptoms. As well as these flavonoids, cherries are also a good source of vitamin C which is essential for the formation of connective tissue and so is important for healing and wound repair.
Cherries are wonderful simply eaten fresh, as they are, but frozen cherries are a great addition to smoothies and cherry juice adds flavour and colour to fresh juices.
Check out our CherryActive products that are simply fantastic!
Health Issue of the Week
Arthritis
There are over 100 types of arthritis and research shows one in every five adults suffers from one form of it. Exercise actually helps the condition by keeping the bones strong and the joints supple.
My Suggested Foods & Liquids to Avoid
I suggest reducing coffee, alcohol, fizzy drinks, cakes, pastries, breads, pastas and foods made with refined white flour and sugar that are all acid forming.
Certain foods are known triggers of the condition, for some people, such as tomatoes, potatoes, aubergines and peppers so you can try avoiding these to see if it makes a difference to you.
Many people who suffer from this condition actually have a sensitivity to gluten so it is worth testing for this or removing from your diet to see if symptoms ease. Any exclusion diets are best undertaken with professional support from a nutritional therapist to ensure that you are still eating a balanced diet.
Oranges or orange juice can aggravate symptoms.
Other highly acid forming foods worth avoiding are cows milk, red meat, high fat cheeses, fried food and chocolate.
Foods to Include in the Diet
Whilst cherries, plums and blackberries are actually acid forming they help to mobilize uric acid out of the joints to then be excreted in the urine. Cherry juice is great for gout.
Pineapple contains bromelain which is a natural anti inflammatory.
I suggest eating foods rich in carotenes such as sweet potato, pumpkin, carrots and apricots.
I also suggest replacing wheat products with grains such as millet, brown rice, quinoa, buckwheat and barley and again use gluten free pastas.
Eat more fresh green vegetables to re-alkalize the system.
Include raw juices in your diet.
Fresh root ginger is fantastic and can be made into a warming tea or added to juices. I love it!
Make linseeds part of your daily diet together with sunflower, pumpkin and sesame seeds.
Turmeric and cayenne pepper added to your food may also reduce inflammation.
Useful Remedies
Glucosamine is probably the most common supplement known to help this condition. 1500mg daily has shown to substantially reduce pain and improve mobility.
Pro Greens – is a most pleasant tasting green power that you mix with water which is amazing at re-alkalizing the body. I love the taste of this.
It is worth adding a B Complex to your daily supplements.
Fish oil is also known to reduce pain associated with arthritis.
Vitamin C is definitely a must. It has anti-inflammatory properties and also promotes healthy fluids surrounding the joints.
The formula Ligazyme Plus by Biocare is a great supplement with the Biocare website giving the following information: "Ligazyme Plus provides nutrients to support the health of the musculoskeletal system. It contains connective tissue structure supporting nutrients such as glucosamine hydrochloride, bromelain, pantothenic acid (vitamin B5), calcium and zinc."
Hyalauronic Acid is a natural protein found in all bone and cartilage structures in the body. It provides the cushioning effect in the joints and levels decrease with age. SynovoDerma is a great supplement, which I get from Allergy Research.
Julie’s Tips
Remove as many toxins from the body as a toxin overload may exacerbate symptoms and cause severe attacks of the condition.
Maintain a healthy weight as being overweight will put more strain on the joints.
Drink 8 glasses of water daily to flush out toxins and acids.
Many people have told me that they have experienced great benefits from drinking aloe vera juice daily.
Try to ensure you get some exercise daily.
Add magnesium flakes to your bath two to three times a week.
Alternate hot and cold so hot water bottles then ice on the painful areas.
I hope that you have enjoyed my blog this week. As always, you can email me any questions to Julie@winnaturally.com. If you have any specific health concerns that you want me to discuss in my blog please do let me know and of course I will attempt to cover them. Have a happy and healthy week.
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Blog - Week One
Julie’s Juice of the Week
I thought I would begin with my all time favourite juice and ultimate health booster – so I am going to name this the Neville Superjuice! For me this juice is great for both body and mind, cleansing the system, feeding the cells and boosting my immune system. I suggest using organic ingredients wherever possible.
Quarter of a pineapple
1 apple
Three chunks of raw broccoli
Large handful of watercress
Large handful of kale
One stick of celery
Half an inch chunk of ginger root
Half a cucumber
A few sprigs of parsley
One avocado
Large handful of ice cubes
Juice everything except the avocado – then whizz the juice with the ice and the avocado in the blender to make the most delicious and nutritious juice. I drink two large glasses of this every time I make it.
This juice contains such a wide array of vitamins and minerals. The pineapple has anti inflammatory properties, aids digestion and acts as a mild laxative. The apple juice again reduces constipation and is good for the intestines. Broccoli is a powerful anti-oxidant. Great for both blood pressure and the liver. Celery reduces fluid retention. I love the taste of ginger in this juice and I actually add a lot more to mine – which is great as it is actually a natural antibiotic. Parsley is high in iron and also cleanses the liver, kidneys and blood. Enjoy!
Julie’s Superfood of the Week
Linseeds (flaxseeds)
I really find these are a super-food best consumed ground rather than whole to enhance their nutrient absorption. The outside husk is really hard and because the seeds are so small, they may just pass straight through our digestive systems when they are un-ground! They are an excellent vegetarian source of the omega 3 essential fatty acids and a good source of fibre, magnesium, potassium and manganese as well as the minerals phosphorus, iron and copper. As with all seeds, linseeds provide protein and many people find that the soluble fibre they contain helps relieve constipation. They also contain ‘lignans’, compounds that have a mild oestrogenic effect and so may be helpful in maintaining hormone balance.
Research has linked the consumption of linseeds with a number of health benefits, including the lowering of high cholesterol and protection against chronic diseases such as cardiovascular disease and some forms of cancer.
I simply grind ours in a coffee grinder then store in an air tight container in the fridge, to prevent the delicate omega 3 oils from oxidation. We use them to top porridge and cereals or to add to bread, biscuit or muffin recipes. They can be added to juices or smoothies and sprinkled on vegetables, soups or salads. A normal serving size would be one or two tablespoons per day. If you don’t have a coffee grinder, you can buy them pre-ground in vacuum packs.
Product of the Week
The following wording is directly from the Body Bio Oil website:
4:1 Ratio of Organic Sunflower and Flax Seed oil blend in its virgin state. Fatty acids are not only good for you – they are essential! One of the best supplement programs includes additional Essential Fatty Acids of Omega 6 to Omega 3 at a 4:1 ratio.
This special formulation of Organic Sunflower and Flax is now available as BODYBIO Balance."
Health Issue of the Week
Back pain
Research shows that on average five million working days are lost each year due to back pain!! Hopefully my tips will be a successful alternative to the usual painkillers and anti-inflammatories.
Foods to avoid
My suggestion is to avoid foods containing caffeine as these reduce our ability to make feel good endorphins – our own natural pain killing chemicals.
I would recommend reducing your intake of meat and sugar, which can increase inflammation.
Foods to add into your diet
Fresh rosemary improves circulation and can aid healing.
Ginger, turmeric and cayenne pepper all improve circulation and have anti-inflammatory properties. I add these to our foods daily.
Increase foods high in vitamin c such as fruits, green leafy vegetables, cauliflower, sweet potatoes as these help to make collagen and also act as a mild anti inflammatory – we love these in our house!
Useful Remedies
If I ever have back pain I take 3g of vitamin C over the course of the day.
Taking glucosamine and MSM daily may help you to restore the fluids and tissues around the joints and vertebrae
Ligazyme Plus is a fantastic supplement that contains calcium, vitamin c, bromelain, magnesium and rutin which all support the skeletal system. I have used this with great results.
Ginger and turmeric supplements have been proven to reduce pain and inflammation too. I take a turmeric supplement daily.
Additional Tips
Always consult a chiropractor or osteopath as soon as the injury occurs.
Ice the injured area regularly – Phil spent hours icing his knee following his surgery and injury last year and it does work. Sales of bags of ice at our local supermarket soared!!
- Apply a natural pain relieving gel such as joint flex.
- Work on your core muscles to support your lower back.
- Ensure you have a good mattress to support your spine
- Reduce stress and ensure you do get some rest time.
- Both Yoga and acupuncture are effective in relieving back pain.
- Walking and swimming are both great forms of exercise to do when suffering from back pain.
- Add magnesium flakes to your bath two to three times each week. Always works for me!
- I always find a hot water bottle applied to painful areas has a great effect – you could even alternate this with the ice.
That is all for this week – feel free to email me at Julie@winnaturally.com if you have any queries or are unable to find any products that you are interested in.
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