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Nichola’s Nutrition Tips

Nichola's Nutrition Tip Only Natural

Nichola Forrest, Nutritonal Therapist B.A. HDipEd, DipNut IINH, mNTOI.  See clients from Only Natural on Wednesday mornings, cost of appointment is €60 for the initial consultation and €40 for follow ups. For appointments ring or text 087 619 6831.

Nichola Forrest has kindly decided to share some of her nutritional tips with us, just little ways in which we can try to increase our nutritional intake.  This blog will be updated month to month and we hope you’ll find it very informative.

Oil Pulling for Oral Health

This oral therapy is a type of Ayurvedic medicine that dates back 3,000 years and it involves swishing approximately 1 tablespoon of oil, preferably raw virgin coconut oil, around the mouth for 10-15 minutes.

Make sure to oil pull first thing in the morning before eating or drinking anything. Swish the oil around for 10-15 minutes, do not gargle or swallow the oil.  Spit out the oil, preferably into a bin, and then rinse your mouth and brush your teeth as normal.

Some of the reported benefits are: Whitens teeth; Strengthens teeth, gums and jaw; Prevents cavities and gingivitis; Banishes bad breath; Relieves headaches and hangovers; Helps you sleeps better; Clears sinuses; Detoxifies the body. read more →

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Breast is Best!

Breastfeeding Only Natural
Who could deny that the best start in life for any child is the food that nature intended, mother’s milk? Not only is baby optimally nourished but their immune system also gets the kick start it needs from sharing mother’s probiotic organisms as well as which the physical and emotional mother/baby bond has every chance to flourish from day one to the benefit of both.
However it’s easy for a new mother to be overwhelmed by the birthing process, breastfeeding itself, which doesn’t always run smoothly, and all the big changes that happen at this time.
So we thought it would be good to run our next coffee morning around this topic. This is your chance to come in for a chat with other mothers who’ve learned from the experience (these include Chloé, Kim and Michelle on our own staff who’ll be happy to talk to you anytime they’re on the floor) as well as Nuria and Stephanie Murray, both very experienced Midwives and Lactation Consultants from 10.30am to 12.30pm on Saturday 7th October.

Hints and Tips

In advance of the day here are some hints and tips that we’ve put together to help to make the whole experience flow (pun intended).

-Weather and climate permitting, topless sunbathing before and after birth is a great way to help to toughen nipples especially if thrush is a problem.
-Feed on demand, follow your baby’s cues. Don’t wait ’til their hand is in their mouth, you want to feed them when they’re calm to establish a good latch. It is especially very important to feed them often during the first few weeks after birth to establish a good milk supply.

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Solgar Sports Nutrition talk by Paul Chamberlain

Sports Nutrition Only Natural
In early May myself and two other staff members attended a sports nutrition training presented by Paul Chamberlain on behalf of our biggest brand, Solgar. Paul is a very well respected marathon and ultra-long distance runner. Nutritional requirement and supplementation were covered for both endurance and power and strength sports. Even though these two areas of sports are distinctly different, a lot of the basic principles are the same.

From a nutritional perspective, the first focus should always be on functional nutrition. This means eating correctly to maintain overall health, supporting the immune system and preventing injury. The second focus should be on performance nutrition. This is where specific fuelling for the exercise is taken into consideration, plus recovery and hydration plan.

Eat enough calories

The first priority in any training plan should be to eat enough calories. The only exception to this is where weight loss is a goal. It makes sense, especially during endurance training that more calories will be burned, therefore additional calories must be consumed. This is vital to maintain a positive energy balance. Not getting enough calories can lead to poor quality training, poor recovery, fatigue, weight loss and suppressed immune system to mention a few. Additional calories from healthy fats or carbohydrates could include; oily fish, avocado, mixed nuts and seeds, coconut oil, quinoa, rice, brown basmati rice, sweet potatoes, whole fruit etc.

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Holiday Packing – What’s In Your Suitcase??

Holiday Packing Only Natural
Oh thank goodness it’s that time of year again when most off us head off for sunnier climates!! It’s time to soak up the sunshine, build up your Vitamin D reserves and get away from the stresses of everyday life.

We’re often asked here in Only Natural for suggestions on what to bring away, sometimes it’s gift ideas for someone moving overseas but most times it’s just for people who want to enjoy their trip as much as possible and be as comfortable as they can.  So we’ve compiled a list of what we would recommend gets packed in your suitcase or in your hand luggage.

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Long Distance Runner John Baldwin Instore

Join renowned long distance runner John Baldwin instore on Saturday 22nd April when he will be giving free one on one consultations to share his own experience on training, diet and nutrition.

John is very passionate about his running but also about nutrition and magnesium in particular.  John will be discussing the very many benefits of magnesium in the body and will also be giving out tastings of Mag365 our most popular magnesium.  John will also be giving out tastings of Synergy Protein Powders and letting everyone know the benefits of protein in the body too!!

So make sure to drop by for a chat!

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Recipe of the Month – Balsamic Maple Glazed Tempeh

Balsamic Glazed Tempeh

The main ingredient in this recipe is tempeh, not sure what tempeh is?  Well it’s a traditional soy product that stems from Indonesia.  It is made from whole, fermented soybeans, has a firm texture and a nutty flavour.  It contains more protein, fibre and nutrition than it’s well known cousin, tofu, and is used as a meat alternative in dishes whether you are vegetarian, vegan or just trying to reduce the amount of animal protein in your diet.  Even though we sell it instore it hasn’t been on my shopping list for quite a while so when I came across this recipe I decided to give it a go and remind myself what I’m missing out on!

Ingredients

1 packet tempeh, cut into 1 inch cubes
120ml cup balsamic vinegar

2 tbs maple syrup
2 tbs tamari
2 cloves garlic, minced
60ml cup olive oil
1 tsp dried thyme
2 tsp arrowroot starch

Balsamic Glazed Tempeh - Marinating Tempeh

Method:

Preparing the Marinade

1. In a bowl, mix together the balsamic vinegar, maple syrup, tamari, garlic, olive oil, and thyme.

2. Add the tempeh to the bowl, stir and cover.

3. Let sit in the fridge for 2-24 hours, mixing occasionally.

Cooking

1. Preheat oven to 180C

2. Place tempeh and sauce in a glass dish and cook covered for 20 minutes.

3. Remove from oven, stir around and bake for another 20 minutes.

4. Remove tempeh cubes from sauce and set aside.

5. Place remaining sauce in a pan over medium heat.

6. Add arrowroot starch and stir constantly to thicken.

7. Plate tempeh and scoop marinade over top as a sauce, or serve on greens or whole grain of choice.

I really enjoyed cooking with tempeh and was reminded just how versatile and tasty it is. Like tofu it readily takes on whatever flavour you choose to pair it with so the choice is limitless. I marinaded and baked it for this recipe but it can also be cubed and stir fried or crumbled and used like mince for bolognese etc. It’s going onto my shopping list from now on and if you haven’t tried tempeh yet I’d urge you to give it a go.

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Recipe of the Month – Burger ‘n Chips

I’ll have a burger and chips please

Recipe of the month Burger 'n Chips

How can you turn the ultimate bloke’s chow down into something that’s good for you? It can be done, read on!
The burgers in question are Oliver McCabe’s ‘Lentil and Cashew Burgers’ from the ‘Fuel Food Cookbook, they’re simple to make and taste wonderful. They’re full of protein, fibre and vitamin C, gluten free and low GL.

Burger

Ingredients

145g red lentil, rinsed and drained
350ml water
2 tablespoons apple cider vinegar
1 tablespoon extra virgin olive oil
115g red onion, finely chopped
100g kale, washed and shredded
70g toasted cashew nuts, finely chopped
5 cloves of garlic, finely minced
1 teaspoon Himalyayan fine rock salt
30g oat bran
Rapeseed oil, for frying

Recipe of the month Burger 'n Chips

Method

  1. Place the lentils and water in a small saucepan and bring to a boil. Lower the heat and simmer, partially covered, for about 25 minutes, until the lentils are soft and the liquid is absorbed.
  2. Use a spatula to scrape the lentils into a medium-sized bowl. Add the apple cider vinegar and mash well.
  3. Heat the olive oil in a wok over a low heat. Add the onion and sauté for 7 minutes, until softened. Add all remaining ingredients except the oat bran and sauté for 7 minutes more, until all the vegeables are tender. Add to the lentils with the oat bran and mix well. Leave to stand for 1 hour, until cool.
  4. Form six medium-sized burgers with clean hands. Heat a little rapeseed oil in a large frying pan over a medium heat. Fry the burger for about 5 minutes per side, until cooked through and golden on the outside.

Then for our ‘chips’. This simple recipe for ‘vege fries’ comes from Anthony William’s medicalmedium.com website where you’ll find all manner of great recipes based on natural food and superfoods.

The trick is to boil the root vegetables and then shake them vigorously before baking. The herbs and garlic generously coat the outside and the smudged edges will turn crispy in the oven. If you’re pressed for time, you can omit the extra steps and send them straight to the oven, though those few extra minutes will yield truly amazing results. Make a big enough batch to share -these won’t last long.

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New Natures Plus Sampling Instore

Natures Plus logo

Nature’s Plus, manufacturer and supplier of Natural Vitamins and Nutritional Supplements for over 40 years, and makers of the infamous Source of Life Gold have recently brought out some new products.  And Hayley from Nature’s Plus will be instore with us on Thursday 5th May from 2pm to 4pm to tell us all about them and their many benefits.

natures-plus-pea-protein-powderOn the day Hayley will be sampling their new high quality, vegan protein powders with added digestive enzymes for super absorbability.  Why not try either their Sunflower or Pea Protein with 20% off this month, RRP: €31.87, Special Offer: €25.50.

 

 

nature-s-plus-kalm-assure-capsulesThere will also be samples of their new KalmAssure Magnesium which comes in either a very pleasant powder or capsule form, true to Nature’s Plus again this comes in a very absorbable ‘wet chelate’ form.  These are also at 20% this month – Power RRP: €29.50, Special Offer: €23.60, Capsules RRP: €14.25, Special Offer: €11.40.

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Oliver McCabe’s Protein Punch Energy Smoothie

Protein Punch Smoothie image

It’s getting close to the time when juicy, delicious, sunkissed Wexford strawberries will be found in abundance on the road sides the length of the country and we think this Oliver McCabe smoothie recipe is one to be kept on hand.  Not only do strawberries taste of summer but they are also an excellent source of antioxidant-promoting Vitamin C and keeping with our Healthy Skin theme this month Vitamin C is essential for healthy skin repair and growth.

This recipe is high in plant protein, essential fats, dietary fibre, magnesium and antioxidants plus to boost the skin loving effect of this smoothie even more we added a tablespoon of Udo’s Choice oil, however any essential fatty acid oil such as flaxseed, hemp oil or a fish oil could be added.

This recipe is enough for 3 tumbler glass size portions

Ingredients:

400ml unsweetened almond milk

7 strawberries, topped and tailed

1 1/2 bananas, peeled

1/4 mango, peeled and stoned

1 heaped tablespoon hemp or pea protein

1 teaspoon golden flaxseed

1/2 teaspoon spirulina powder

Add all the ingredients to a blender and blend for 20 seconds.  Pour into a glass and serve immediately. And enjoy the taste of summer!

For more easy to prep wholefood recipes why not join with us and Oliver on the 7th May in Murphy’s Barn for a demo of 9 recipes from his book The FuelFood Cookbook followed by a gorgeous 2 course lunch. A lovely morning away from it all in the peaceful surrounds of Murphy’s Barn – for tickets call instore or book here nowwebsite-slider2

 

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