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Easing Pain

17/6/2020

First fresh peppermint tea from the garden this year. Much softer of a taste than dried and warm or chilled a delightful way to stay hydrated through the year.

We still have dried leaves from last year and I know I should be cutting it back to have a fuller harvest this year but I may just pick it steam by steam and enjoy a fresh peppermint tea every morning.

Peppermint is a traditional remedy for a number of ailments. It has a calming effect on the gastrointestinal tract and can be used to relieve digestive symptoms, such as gas, bloating and indigestion.

Studies suggest that peppermint relaxes your digestive system and may ease pain. It also prevents smooth muscles from contracting, which could relieve spasms in your gut. .
As peppermint acts as a muscle relaxant and pain reliever, it may diminish certain types of headaches as well.

The menthol in peppermint oil increases blood flow and provides a cooling sensation, possibly easing pain when rubbed on the temples.

I don't know if I could have a garden without this lovely annual herb, but if you're inspired to give it some space in your garden, watch out, it's a creeper that will take over your garden and your heart😍
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#IBS #IBD #guthealing #wholefoods #holistichealth

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A World of Green

11/6/2020

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The big green! Fresh broccoli, zucchini, garlic, onions & frozen peas. Absolutely delicious mixed with a plant-based alfredo, mac & cheese, pesto for the ultimate big green bowl.

The first bit of good news is, they’re packed full of antioxidants! Yay!

Green vegetables are rich in vitamin A: good for building your body’s natural defences, vitamin C for healthy skin and bones and vitamin K to help your body heal itself quickly when necessary. These beautiful green veggies are also rich in potassium and iron. Overall great support for the immune system, and who doesn't need a little more of that in these stressful times.

Green veg are a great source of minerals!

Green leafy vegetables, particularly spinach, are known for being high in magnesium. Magnesium is a mineral necessary for maintaining muscle health, as well as bone formation helping the absorption of calcium.

Green veg like any other colour ate a great source of fibre!

Greens are a brilliant source of natural fibre, aiding digestion and slowing the rate at which your body absorbs sugar. This prevents sharp rises in blood glucose.
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Who is excited for fresh summer green?!?!?

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Prevention is Key & Every Little Bit Helps

16/3/2020

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It’s cold and flu season and we’re all very wary of Covid 19 and what it could turn into to. So as we try to shake this season off of all of the rainbow of germs this particular year has presented, prevention is key.

Of course, we all know and are reminded daily to wash our hands well with soap for a minimum of 20 seconds and rinse well, as well as washing often throughout the day.

To use hand sanitizer when you are unable to use soap and water, although there is no need if you have access and are able to wash your hand properly throughout the day.

Not touching your face. I think that’s a given but what might not be as obvious but is an everyday essential during any cold and flu season are a few precautions for prevention that I will highlight below.

High traffic areas that may not be so apparent

While people hopefully are keeping their social distance etiquette, and disinfecting “high touch” areas, are we remembering that our phone is one of the highest traffic areas of all? Viruses don’t live long on hard surfaces, but they do linger for a while. Placing your phone down on a table and then holding it to your face can be a tricky non-obvious spread of infection. Give a little disinfecting love to the device we love the most!

Get fresh air - even when it's cold out

One of the reasons sickness spreads more easily in winter is because we’re all inside sharing the same air and the movement of air is stifled. Opening a window to let in some fresh air or stepping outside for a brief walk can do wonders for clearing out the lungs. Sunlight ( or UV radiation) had a natural protection against viruses lingering in the air. If that’s not an option, an air purifier is an excellent investment. Some models are specifically designed to remove allergens, inactivate bacteria and neutralize viruses. (1,2)

Support your immune system in the kitchen

You can boost your body’s ability to fight off sickness by adding the right vitamins and nutrients to your diet. Some research suggests vitamin C can help shorten the duration of colds and flu by supporting overall immunity. Research also has shown that zinc may decrease how long your common cold lasts, and vitamin D3 has been shown to support your overall immune system. Making healthy meals in your own kitchen can help keep your immunity in check and stop the inadvertent spread.

Eat a wide variety of healthy foods and try to include;

Foods rich in vitamin C include broccoli, cantaloupe, cauliflower, kale, kiwi, orange juice, papaya, red, green or yellow pepper, sweet potato, strawberries, and tomatoes. Remember to wash fresh fruits and veg well.

Zinc sources include pumpkin seeds, chickpeas, instant oatmeal, almonds & legumes.

Vitamin D Go get 15 min outdoors on a sunny day (even if you're not feeling well). Food sources for D, Fatty fish like herring and sardines, salmon canned tuna, eggs if you eat these. Mushrooms and fortified foods are plant-based sources, but again, if you can sit in a sunbeam outside for 15 mins, this should supply you with boosted vitamin D that is converted naturally in our skin. (3)

There are also great, well researched natural foods to help boost immunity like garlic, oregano, ginger, probiotic foods and more that you can read about here. But nothing is fool proof, keeping your overall immune supported, and keeping transmission down is key.

Get good sleep

People who get less than seven hours of sleep each night are three times more likely to catch colds than those who get at least eight hours. Getting quality sleep on a regular basis strengthens your immune system, helping your body fight off colds, the flu and other infections. (4,5)

Stay active & well hydrated

Activity & Hydration is important, it keeps our lymph moving which is an important part of our immune system. Moderate amounts of aerobic exercise such as jogging, brisk walking and cycling during the cold and flu season can also boost the body's defenses against viruses and bacteria. No need to go to crowded gyms right now, try a walk around your neighbourhood or a workout pulled up on YouTube.

Remember that water is the best liquid to be drinking. If you do get sick, adding small amounts of electrolytes is beneficial. Keeping the throat moist also helps shuttle viruses that haven't crossed the mucousal barrier down the esophagus to the high acid environment of the stomach, our first line of defense! Sip on water throughout the day to keep this line of defense active.

Keep stress in check

Lots of media and constant news about how bad things might be is the worst for your immune system! Stress suppresses our body’s immune system and our ability to fight infection.(6) Keep informed but remember to turn the media off. Start a good book, watch a funny movie, a phone call with a friend or family to keep balance.

Health & Happiness,
~Rebecca

Reference Links;

1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1280232/

2) https://www.genengnews.com/topics/translational-medicine/uv-light-that-is-safe-for-humans-but-bad-for-bacteria-and-viruses/

3) https://www.sciencedaily.com/releases/2017/02/170216110002.htm

4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/

5) https://aacnjournals.org/ccnonline/article/32/2/e19/20424/Sleep-and-Immune-Function

6) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1361287/

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Update to Yoga Classes

15/3/2020

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Hello Yogis & Yoginis we will have to take a pause temporarily. I will update the group by phone if we might continue virtually.

Continue on your journey, reflect inward for guidance, and we will meet again soon lovelies!

Any questions, just call.

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Colour Benefits

9/3/2020

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The glass noodle took on a pinkish tone from the anthocyanins in the purple cabbage💜

Many purple foods contain anthocyanins, the pigment in most purple coloured foods.

All brightly coloured fruit and vegetables contain antioxidants; the compounds that play a key role in protecting our bodies from oxidative stress and free radicals but many naturally purple-coloured foods contain a certain antioxidant called anthocyanin.

These are beneficial plant pigments which give fruit and veg their deep red, purple or blue hues. Research has linked anthocyanins to a wide variety of health benefits including increased longevity, cardiovascular health, cancer prevention and dementia.

A larger group of 93,600 healthy women from the Nurses’ Health Study II was followed for 18 years; a high intake of anthocyanins was associated with a significant reduction in the risk of myocardial infarction. Specifically, those consuming more than three servings per week had a 34% lower risk compared with those who did not consume those amounts.

There are so many tasty foods that include these precious pigments, try blueberries, blackberries, raspberries, even strawberries, purple sweet potato, and one of my favs, purple cabbage. Mix it up and enjoy the benefits💜💜💜

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Heart Healthy Black & Red Rice

9/7/2019

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Like brown rice, black and red rice is full of antioxidant-rich bran, which is found in the outer layer that gets removed during the milling process to make white rice. But unlike healthy brown rice, black and red rice bran contains the antioxidant anthocyanins, The purple and reddish pigments, also found in blueberries, grapes, and acai. Eating foods high in anthocyanins have been linked to a decreased risk of heart disease and cancer, improvements in memory, and other health benefits.

One spoonful of black rice bran or apx 10 spoonfuls of cooked black rice, contains the same amount of anthocyanin as a spoonful of fresh blueberries, according to a new study presented at the American Chemical Society, in Boston.

Some antioxidants in black and brown rice are fat-soluble, while anthocyanins in black & red rice are water-soluble and can therefore reach different areas of the body.

Anthocyanins are the largest group of water-soluble pigments in the plant kingdom and belong to the family of compounds known as flavonoids. Major sources of anthocyanins are blueberries, cherries, raspberries, strawberries, black currants, purple grapes and red wine, along with black and red rice.

In recent years several studies have shown that anthocyanins display a wide range of biological activities including antioxidant capacity, anti-inflammatory, antimicrobial and anti-carcinogenic activities. In addition they display a variety of effects on blood vessels, platelets and lipoproteins able to reduce the risk of coronary heart diseases.

These benefits coupled with whole foods in-tacked fibre, is excellent for heart health, gut health, let's just say whole body health!

Brown, black & red rice is much chewier than white rice which is a great practice to slow down at the dinner table, chew carefully, and enjoy the added benefits. This aids better digestion and helps you to stay fuller for longer, keeping calories and blood sugar in better check.

I love the taste and texture, and love it along side a pile of veggies and a delicious fresh made sauce like spicy peanut, or a fresh lemon, maple cilantro.

Refeerence:Whether you choose black, red, purple, brown, it is a good thing to switch the whole grains you are eating, try something new, and diversify the nutrient portfolio of delicious whole foods.

To read more about the many types of rice, their benefits and variety, click here.

Working on your heart or gut health?

Call the office for a free 20 min discovery call, I'm taking on new clients this summer.

In Health & Happiness,
Rebecca

References;

https://www.ncbi.nlm.nih.gov/pubmed/18209270

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Trying to Improve Your Gut Health?

21/6/2019

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Oh my yumminess!! I made some simple 3 ingredient coconut yogurt this week and this is definitely my new summer breakfast topper!! And mid afternoon snack, and treat at night, and... .. .

1 litre of full fat coconut milk

2 tsp tapioca flour

2 multistrain probiotc capsules

Make sure the probiotics are fresh and viable, there are so many companies that lower the quality by letting their products sit on the shelf instead of being refrigerated. Although there are "shelf stable" strins, make sure to look for top quality when it comes to probiotics, vitamins, minerals or any supplement you might take.

Instructions;

Bring the coconut yogurt to a low boil and whisk in the flour. .Turn heat on low and stir for 3 mins.
Turn heat off and let the coconut milk cool.
When it is warm but cool enough to touch, whisk the probiotics in then pour liquid into clean glass jars (and yes, it will still be very liquidy)
I kept mine on the counter for 2 days with excellent results! The time may vary dependent on how tangy you like it!.
Pop it in the fridge overnight and magic! .

You can sweeten with maple syrup or fresh berries and enjoy a gut healthy, "no added", creamy plant-based yogurt!

I might also mention that it's so much less expensive than plant-based yogurts you can find in the store, and no plastic waste.

This type of traditional yogurt, along with other fermented foods, have great benefits to gut health and overall health.
*Probiotics help to balance and restore healthy gut flora.

*They can help prevent and treat diarrhea.

*Some studies have shown them to help with mood and energy.

*Probiotics may reduce the severity of certain allergies and eczema.

*They can also help reduce severity of certain digestive disorders.

*And probiotics work to help boost your immune system.

Adding probiotic rich foods like yogurts, tempeh, sauerkraut, kombucha, kimchi, kefir, miso, and traditional tofu, can add to your gut healthy habits, so try one, or a few daily!

What are you favourite fermented foods?

In Health,
Rebecca

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Easing Pain

A World of Green

Prevention is Key & Every Little Bit Helps

Update to Yoga Classes

Hello Yogis & Yoginis we will have to take a pause temporarily. I will update the group by phone if we might continue virtually.

Continue on your journey, reflect inward for guidance, and we will meet again soon lovelies!

Any questions, just call.

Colour Benefits

Heart Healthy Black & Red Rice

Trying to Improve Your Gut Health?

Archives

Categories

Rebecca L. Thornton

Easing Pain

A World of Green

Prevention is Key & Every Little Bit Helps

Update to Yoga Classes

Hello Yogis & Yoginis we will have to take a pause temporarily. I will update the group by phone if we might continue virtually. Continue on your journey, reflect inward for guidance, and we will meet again soon lovelies!Any questions, just call.​

Colour Benefits

Heart Healthy Black & Red Rice

Trying to Improve Your Gut Health?

Archives

Categories

Rebecca L. Thornton﻿

Hello Yogis & Yoginis we will have to take a pause temporarily. I will update the group by phone if we might continue virtually.

Continue on your journey, reflect inward for guidance, and we will meet again soon lovelies!

Any questions, just call.

Rebecca L. Thornton