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Building Blocks of Nutrition: Fibre

Dietary fibre includes the parts of plant foods your body can’t digest or absorb. Unlike other food components, such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fibre is not digested by your body. Instead, it passes relatively intact through your stomach, small intestine, colon and out of your body. Taking with it toxins, waste, fat, excess hormones and cholesterol particles out of the gut.

Some functions of Fibre:

  • Needed for efficient digestion
  • Helps maintain bowel health
  • Keeps your heart healthy
  • Regulates the amount of glucose in your blood – stabilises blood sugar
  • Keeps energy levels up
  • Helps concentration
  • Keeps skin healthy

Types of fibre

  • Soluble fibre

    • This type of fibre dissolves in water to form a gel-like substance which makes you feel full longer.
      • is one reason why fibre may help with weight control.
    • It slows digestion and the emptying of the stomach.
      • which can regulate the rate at which sugars are...
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Building Blocks of Nutrition: Fats

The truth about Fats, that could change your life 

Fat seems to be the Buzz word these days, is it Good or Bad?  What fats to eat, what fats to stay away from. Knowledge is power. Understanding Saturated, Unsaturated and Trans fats allows you to make better food choices and stay healthy. The truth is there are good fats and there are bad fats. We need good fats as they are necessary for good health and wellbeing. Let’s look at the truth about fats.

Good Fats

  • Make hormones
  • Protect your organs and reduce inflammation.
  • Make us feel full, as they take longer to digest.
  • Suppresses the appetite and signals us to stop eating.
  • Supply fatty acids that are essential for numerous chemical processes.
  • Help the formation and function of membranes.
  • Transport molecules into and out of cells.
  • Are essential for brain function
  • Fats transport and absorb the fat-soluble vitamins A, D, E and K, A

Then there are Bad fats (Trans fats) which you don’t want to be eating,...

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Building Blocks of Nutrition: Carbohydrates

A hot topic ….. are they bad, are they good. I have come full circle on this one. I cut out ALL carbs, to overdoing the carbs, to finding a healthy balance. I spent hours on this topic, wading through the articles and research papers about carbohydrates trying to understand them better. What did I find? Every person’s body is different and will require different carbohydrate intake. It turns out that high or low carb intake is less important than the type of carbohydrate you eat.

The Function of Carbohydrates

  • Carbohydrates provide the body with glucose, which is converted into energy and used to support bodily functions and physical activity.
  • Carbohydrates provide fuel for the central nervous system and energy to working muscles.
  • They prevent protein from being used as an energy source and enable fat metabolism.
  • Carbohydrates are important for brain function.

Carbohydrates are split into two categories 

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Building Blocks of Nutrition: Proteins

Proteins are a fundamental building block of many of the cells in our body. Muscles, hair, skin and connective tissue are mainly made up of proteins. Many important things like enzymes, hormones, neurotransmitters, and even DNA are partially made of protein. I think you are getting the gist, proteins are very, very important for us.

Some functions of proteins:

  • Vital in maintenance, development and repair of body tissue.
  • Hair, skin, eyes, muscles and organs are all made from protein.
  • Protein is a major source of energy.
  • Protein is involved in the creation of some hormones.
  • Enzymes are proteins that increase the rate of chemical reactions in the body.
  • Protein is a major element in transportation of certain molecules.
    • Haemoglobin is a protein that transports oxygen throughout the body.
    • Protein is also sometimes used to store certain molecules.
  • Protein forms antibodies that help prevent infection, illness and disease.

What are Proteins made of?

Proteins are made up of smaller units...

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Building Blocks of Nutrition: Micronutrients

According to the Webster dictionary, a micronutrient is a chemical element or substance that is essential in minute amounts to the growth and health of a living organism.

Micronutrients (like vitamins, minerals and antioxidants) are different from macronutrients (like carbohydrates, protein and fat) because they are only necessary in very tiny amounts. Even with these tiny amounts, sometimes less than 1/1000thof a gram, micronutrients are vital to the proper functioning of all of our body’s systems.

Some functions of micronutrients: 

  • synthesizing DNA
  • facilitating growth
  • producing digestive enzymes
  • helping keep a strong metabolism
  • breaking down carbs, fats and proteins into usable energy
  • aiding in bone mineralization
  • helping with hormone production
  • allowing cells to rejuvenate
  • slowing oxidation damage or signs of aging caused by free radicals
  • allowing muscles to move and helping with tissue repair
  • protecting the brain
  • Every system within the body depends on combinations...
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The Overnight Pudding

The overnight pudding might just be the healthiest and most delicious pudding on earth! It is also incredibly fun and easy to put together. Use this little treat if you have friends or family over for dinner, they won’t even realise that their pudding is this good for them!

You and your family will love this little creation.

All you need to do is choose one ingredient from each group in the table we have put below.

The Base:

Soak your Base in 120ml water/milk of choice overnight.

The Topping:

Add your Topping, Superfood, and Flavour when you are ready to eat your tasty dessert treat and enjoy with friends and family.

The Base The Topping The Superfood The Flavour
30g Rolled Oats Handful Of Nuts 1 tsp Acai 1 tsp Cinnamon
60g Hulled Buckwheat ½ Grated Apple 1 Tbsp Raw Cacao 3 Drops Stevia Liquid
4 Tbsp Chia Seeds ½ Banana Sliced 2-3 Tbsp Goji Berries 1-2 tsp Maple Syrup
4 Tbsp Ground Flax Seed ½ Grated Pear 1tsp Maca Powder ½ tsp...
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The power of superfoods [part 2]

Just in case you forgot what makes a superfood food SUPER, here is a small reminder:

Superfoods have extra-large doses of essential vitamins and minerals in them which can help us ward off diseases and live a longer, healthier life. They are also fantastic for your gut health, superfoods can be a great source of antioxidants. Antioxidants are incredible as they work at shielding our bodies from cell damage and helping prevent awful diseases.

In this blog, we have listed some of the more ‘exotic’ Superfoods that are available for anyone and everyone! You can incorporate them easily into your diet in many different ways. 

Benefits of Cacao Nibs & Powder

  • Cacao contains the highest concentration of antioxidants in food
  • It is the number one source of magnesium
  • Improves heart health
  • Relaxes muscles
  • Protects your body from disease-causing free radicals
  • Improves cognitive function 

Maca Root

  • Rich in antioxidants
  • Enhances energy, mood, and memory
  • It...
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The power of superfoods [part 1]

The word Superfood has been spoken about so much in recent times, as people have become more and more conscious of all things relating to health and wellness. But, what is a Superfood? Is it an elusive expensive sachet filled with micronutrients? Or perhaps, superfoods are easily accessible to everyone! 

What is a superfood?

A Superfood according to the Oxford Dictionary is a nutrient-rich food considered to be especially beneficial for health and well-being. Superfoods have extra-large doses of essential vitamins and minerals in them which can help us ward off diseases and live a longer, healthier life. They can also be a great source of antioxidants, shielding our bodies from cell damage and helping prevent awful diseases in the long run.

As much as there are many particular foods which fall into the Superfood group, there are no set criteria by the FDA and American Heart Association as to what is and what is not a superfood. We do know that certain foods are highly...

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What's so bad about processed foods?

Isn't it all too easy for us to walk through the shops, and pile up our trolleys with foods that are well packaged and attractive, not realising that they could be causing and contributing to a serious level of unwanted illness.

In this blog we will unpack why chemically processed foods have a directly negative effect on our bodies, and why we should avoid them if we want to live a healthy life.

Click here to check out this quick clip on how food can really affect your brain!

Processed Food And The Brain

Our bodies have been designed and made perfectly. Each of us havebeen made with mechanisms in our bodies and brains that are supposed to regulate how much food we eat and how much food we burn, this is known as energy balance.

There is, however, a lot of evidence to suggest that the “reward value of food” can bypass our natural defense mechanism. This causes us to eat much more than we need to. This is also known as the “food reward...

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What are processed foods?

If you walk down the aisle of the shops these days, you will find that most of the food we consume has been processed in some way or another. Whole foods, such as fresh vegetables and fruits, nuts, seeds, and whole grains, have likely been cleaned, trimmed, shelled, husked, ground, or wrapped and this is a type of processing.  

Processed food is any food that has been altered in some way during preparation.

The real question you want to ask is, how has the food you eat been processed? The answer is pretty simple, it is one of two options. There is mechanical processing and then there is chemical processing:

Mechanical processing includes food that has been peeled, cored and/ or cooked, this is a more natural processing method.

Chemical processing is when anything is added to the single ingredient food, for example, sugar, artificial flavours, colourants, etc.)

Processed food can fall on a vast spectrum from minimally to heavily processed.  

Minimally Processed Food

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