Gluten is in a lot of things we eat, from bread and pasta, to cookies, pastries and even drinks like beer. It’s been a staple for thousands of years but, along with turning vegan, going gluten free has been one of the biggest health trends in the last decade and is almost as divisive. Some claim gluten is damaging their health. Others argue that we are at risk of nutritional deficiencies if we don’t eat it. So what’s the truth?  Like so many things these days, when there is a lot of information and opinion, the waters can become muddied and it’s not always easy to separate fact from fiction. I thought I’d explore the topic so you can decide whether going gluten free is best for you. What is gluten is and where you’ll find it Gluten is a collective noun that refers to a number of different proteins found in grains like wheat, barley, rye and anything made from them.  The main proteins found in wheat are glutenin and gliadin, which are very elastic and give bread its stretchy quality. Some products naturally contain gluten, but gluten is also added in extra quantities to foods to add protein and texture, and to bind processed foods together. You’ll find gluten in the following products (not an exhaustive list!) Wheat flour Durham wheat Kamut Semolina Bread and breaded or battered foods   Pasta   Noodles Soy sauce (Tamari soy sauce is gluten free) Worcestershire Sauce Many flavoured crisps Barley squashes Beer, lager, stout, ales Cous cous Bulgar wheat Pies and pastries Pizza Cakes and biscuits Dumplings and Yorkshire puddings Breakfast cereals Muesli Many packet sauces (powders and liquid sachets) OTHER INGREDIENTS Malt extract  Malt vinegar Barley malt flavouring  Brewer’s yeast Edible starch What’s the problem with eating gluten? The gluten proteins are very hard for your body to break down and, when they don’t break down completely, they cause inflammation in the digestive tract or leak through the wall of your small intestine into your bloodstream, creating an immune response.  Coeliac Disease  is the most well-known gluten-related problems. It’s an autoimmune disease triggered by gluten and it causes your body to attack the small intestine, resulting in damage to the lining of the intestine. Symptoms range from digestive distress like diarrhoea, cramping and nausea (among others) to anaemia, neurological disorders and skin diseases like psoriasis and dermatitis. Testing for coeliac disease is by intestinal biopsy, usually when the condition is very advanced. There are a few specialist tests not available on the NHS that I can offer clients and that can spot problems before you become very poorly. Email to ask me about this.  Wheat allergy  is an abnormal immune response to one or more proteins found in wheat. Like other true allergies, the body makes a specific inflammatory response and symptoms can be mild or severe, including anaphylaxis, which can cause breathing difficulties and death. Allergies are usually detected using blood or finger-prick testing for IgE antibodies. Non-coeliac gluten sensitivity  is a ‘catch-all’ phrase that covers everything else! Advanced testing for gluten-related disorders (I mentioned this above) can pick up if your body is making an unfavourable response to gluten. Or, quite simply, you might know that gluten causes you issues, which can mean anything from milder intestinal symptoms, headaches, joint pain and fatigue, as well as neurological symptoms. While not life threatening, these can still have a profound effect on your health and how you feel and should not be ignored.  Neurological symptoms, really? Yes. What we’ve come to understand about gluten is that it can cross the blood brain barrier in the same way the proteins slip through the normally tight junctions in the gut. If you’ve ever heard people talking about Leaky Brain, this is what they are referring to. Research has shown that gluten can cause central and peripheral nervous system and psychiatric disorders  I see a lot of autoimmune clients in my nutrition clinic, and one of the first things I ask them to do is cut out gluten due to the inflammation gluten creates in the body. Why is this a problem NOW? But - I hear you cry - bread and gluten-containing products have been around for thousands of years so why is this only a problem now?  Gluten-containing grains now form the backbone of the modern diet thanks to an over-reliance on convenience and snack foods, and bread and pasta making multiple daily appearances on family menus. It’s not uncommon for me to find clients grabbing cereal or toast in the morning for breakfast, a sandwich or soup and roll at lunch and a pasta dish or pie in the evening.  We’re just eating way too much. Add to that, the wheat we eat today is also markedly different from the historic versions that used to be grown thanks to industrial milling that brought us the almost entirely barren white flour and other highly processed foods that see today’s wheat stripped of many of its vital nutrients. Add to that, wheat is now grown very differently with fertilisers and pesticides to increase yields. Dr William Davis, author of Wheat Belly, had this to say: “This thing being sold to us called wheat – it ain’t wheat. It’s this stocky high-yield plan, a distant relative of the wheat our mothers used to make muffins – light years removed from the wheat of just 40 years ago.”  Is giving up gluten bad for me? You might have seen articles proclaiming that unless you are coeliac, you MUST eat gluten-containing products or all kinds of bad things that will happen, including nutrient deficiencies. This is not the case [or insert your own personal feelings]. Articles citing the supposed nutrient deficiencies when you remove gluten containing foods that have been fortified with B vitamins (ie they have had extra B vitamins added). You could just ensure you eat foods that naturally contain vitamins instead! As long as you focus on eating real food rather than relying on processed ‘gluten free alternatives’, there is really nothing to worry about. About ‘gluten free foods’ Don’t make the mistake of thinking gluten free foods are necessarily healthy. When you buy any processed foods like breads, pastries, cakes and biscuits, you are in for a long list of ingredients, some of which you may not have heard of before. The same is true of gluten free processed food.  Gluten free breads are a case in point. Because the gluten in regular flour gives bread it’s unique texture, it’s hard to recreate gluten free, which is why gluten free bread often contains corn starch, rice flour, tapioca starch and potato flour, which are more likely to spike your blood sugar levels, be lower in fibre and cost more than regular bread.  How to go gluten free If you suspect you have a problem with gluten, the answer is to eat no gluten at all. Don’t reduce it, don’t save it for treats. Because gluten intolerance provokes an immune response, there’s no halfway house. That means don’t eat any gluten-containing foods and try to minimise cross contamination with gluten products. The food industry has come a long way in the last few years, developing products and menus that contain no gluten, but you do need to be vigilant.  To start, you might find going zero gluten a struggle, but label checking and spotting cross contamination hazards will soon become second nature. Here are my biggest tips for following a zero gluten diet: 1. Become an avid reader of food labels. Get to know which food types and which brands contain gluten and, therefore, need to be avoided. 2. Don’t afraid to say you need to avoid gluten. Real friends will try to accommodate you, and restaurants have an obligation to point out any potential allergens (and remember you are paying for the meal!)  3. Carry an emergency snack (nuts, seeds, a protein bar) in case there really is nothing else to eat. Hidden gluten Hidden gluten is found in many processed foods, including sausages and beefburgers, sauces and gravies. Some products, while they contain no gluten-based ingredients, may have been produced in a factory that handles gluten. This means cross contamination is possible (imagine gluten free food surrounded by puffs of normal flour). These are also ideally avoided. This is why oats can be bought as gluten free or regular. Oats themselves contain no gluten but they are often packaged in an environment where other cereals like barley and wheat are processed. Eating out Most restaurants now offer a gluten free (GF) menu and, if not, can often advise on GF options on a standard menu. If something is not listed as being ‘gluten free’, always ask the waiting staff. If they don’t know, ask them to check with the chef. Sauces are one of the things you always need to check. Check chips are not fried in the same oil used for breaded products.  It’s a good idea to call ahead to find out what the GF options are. You’ll soon build up a bank of favourite destinations you know can cater for you. Pizza Express, Ask, Prezzo and Zizzi now offer a GF pizza base and pasta. Coeliac UK provides a pretty comprehensive listing.   Cross contamination This can happen very easily in any kitchen – including your own. Grills, pans, chopping boards and utensils may still have traces of gluten on them so wash them diligently. Take care if using normal flour as residues can remain in the air for up to 24 hours and settle on counters. Crumbs are another hazard – you’ll want a separate butter or spread you can designate GF. You’ll also want a new toaster or use toast bags to prevent the transfer of crumbs.   NOTES FOR PRACTITIONERS Other studies you might be interested in: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2711951/ Migraine - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213149/   Depression - https://journals.sagepub.com/doi/full/10.1177/0004867418796955   https://journals.sagepub.com/doi/full/10.1177/0004867418796955   Anxiety - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3641836/ Autism - https://www.glutenfreesociety.org/does-gluten-affect-autism/

Introducing a delicious Ginger-Seared Tuna with Avocado, Pea and Mint Smash! Here all the goodness of tuna is paired with a gorgeously green and super addictive - not to mention super easy! - avocado, pea and mint mash. Serves 2 Ingredients 1 teaspoon sesame oil 2.5 cm 1 inch) knob of fresh ginger, peeled and cut into matchsticks 4 garlic cloves, thinly sliced 2 tuna steaks 1 tablespoon extra virgin olive oil, plus extra for drizzling 45 g (11 oz/3 cup) cooked shelled edamame beans 1 large handful of mint or coriander cilantro leaves, to serve 2 Tbsp sesame seeds, toasted, to serve (optional) AVOCADO, PEA AND MINT SMASH: 75 g fresh peas, or thawed frozen peas 1 handful of mint leaves finely grated zest and juice of 1 lime 1 ripe avocado, chopped 1 teaspoon apple cider vinegar pinch of chilli flakes (optional) Instructions Heat the sesame oil in a frying pan over medium heat. Sauté the ginger and garlic for a few minutes until golden, then remove to a small bowl. Brush the tuna steaks with the olive oil and season with sea salt and freshly ground black pepper. Add them to the pan and fry for 2-3 minutes on each side, until cooked to your liking. Meanwhile, to make the avocado, pea and mint smash, cook the peas until just tender, then place in a bowl, add the remaining ingredients, and roughly mash or crush with a fork. Season to taste. Serve the tuna steaks on a bed of the avocado and pea smash, drizzled with a little olive oil, garnished with the sauteed ginger and garlic, and topped with the edamame beans, herbs and sesame seeds. Bon appetit!

(Servings: makes 12) Start your day right with a bowl of vanilla and almond granola - a deliciously crunchy and naturally sweet way to kick off your morning. The warm notes of vanilla pair perfectly with the nutty crunch of toasted almonds, creating a breakfast that's both satisfying and full of flavour. Ingredients 2 tsp pure vanilla extract 1⁄4 tsp almond extract 1⁄2 cup pure maple syrup 1⁄2 tsp salt 1⁄2 cup coconut oil, melted or vegetable oil 4 cups old-fashioned oats 1⁄2 cup slivered almonds 1 tbsp sultanas Sprinkle of cinnamon   Instructions 1. Pre-heat oven to 325°F/160°C. 2. Mix liquid ingredients in a mixing bowl. Pour in 4 cups oats and stir well. 3. Pour on a baking sheet and spread in one layer. 4. Bake for 25-30 minutes, stirring twice during baking. 5. Cool thoroughly. Can be stored in an airtight container for up to 1 week.

This vibrant Detox Salad is packed with fresh, nutrient-dense ingredients to nourish your body and keep you feeling energised. With a mix of leafy greens, roasted sweet potato, avocado, and protein-rich grilled chicken or eggs, it’s a delicious way to support digestion and overall well-being. Drizzled with a light turmeric-lemon dressing, this salad is both refreshing and satisfying. Serves 1 Ingredients 2 cups mixed lettuce 1 handful of spinach, kale, or watercress 1-2 tablespoons chopped fresh herbs 75g Medium roasted sweet potato 1 cup mixed vegetables Grilled chicken OR boiled eggs (2 large) 1-2 tablespoons roasted nuts or seeds 50g Avocado 1 tablespoon pomegranate seeds Dressing: 1 tablespoon olive oil 1 teaspoon fresh lemon juice ¼ teaspoon turmeric powder Pinch of black pepper Method Combine lettuces, leafy greens, herbs, mixed vegetables, and roasted sweet potato in a bowl. Add your chosen protein, roasted nuts or seeds, avocado, and pomegranate seeds. Whisk olive oil, lemon juice, turmeric, and black pepper for the dressing. Drizzle, toss, and enjoy!

With winter approaching, it is the ideal time to reboot your system and commit to glowing health – and thinking about thyroid health is a good place to start. If you often feel you’re dragging yourself through the day or you've been struggling to lose weight for a long while despite eating all the right things, it might be worth considering whether your thyroid is doing the job it should.  The thyroid – a butterfly-shaped gland located in the neck – is the body’s internal motor, effectively setting the speed at which the body works. If it’s not up to scratch, you might experience a whole host of uncomfortable or annoying symptoms (see below).  The hormones it makes affect most cells in the body by increasing the basal metabolic rate, as well as augmenting heat production. That’s why people with an underactive thyroid often struggle to lose weight, feel the cold more easily and have low energy – imagine a record player playing a record at reduced speed. Do any of these sound familiar? I feel tired all the time My hands and feet are always cold I’m putting on weight for no reason I can’t seem to lose weight whatever I do I’m often constipated My muscles ache I get muscle cramps more often I feel irritable Generally, I’m feeling a bit low I’m struggling to fall pregnant My periods are heavier than usual My hair and skin feel so dry My sex drive is flagging or non-existent I’m losing hair at the outer edge of my eyebrow. If more than a few symptoms resonate with you, visit your GP to discuss symptoms and ask to get your thyroid tested.  GP Testing One of three things will happen after you have a blood test at the GP. The doctor may tell you your results look normal, in which case no further action will be taken. Or you might be sent for further testing. Make sure that you have tested more than simply TSH and T4. Often these can be normal, however T3 is the active hormone and if levels are low, you will have the symptoms of an under active thyroid. If the result looks a little off, either immediately or in a few months' time, go for a retest. It’s much more common to have an under active thyroid than an overactive one, and more common still for the under active thyroid to be an autoimmune condition called Hashimoto’s, where the immune system destroys the thyroid gland to the extent that it can no longer function normally. However, even with a diagnosis, many people still experience symptoms in spite of treatment.   What Actually Gets Tested?  In the UK, the first thing doctors test is Thyroid Stimulating Hormone (TSH) levels. TSH is the hormone that tells your body to produce the actual  thyroid hormones. If TSH is within range, your GP is unlikely to do any further tests on the assumption that the rest of the thyroid hormone-producing cascade is working correctly.  If TSH is raised, your body is working harder than necessary to produce the right levels of thyroid hormones. At this point, your doctor may repeat the TSH test in a few months in order to compare levels.  Alternatively, they might test your Thyroxine (T4) levels to determine whether or not you’re producing the right levels of this hormone. If this level is below range, you’ll likely be prescribed a synthetic form of thyroxine to supply the body with what it is not making itself. If the levels is above range, which suggests an overactive thyroid, you may be prescribed carbimazole and perhaps a beta-blocker. Still Feeling Tired and ‘Rubbish’ Despite Treatment? This a common problem. Initially, you may start to feel better, but many patients report sliding back into their previous pattern of symptoms. The reasons why you’re not feeling better can be complex. Supplementing with T4 might not work, as what’s going on in your body might be more complicated and involve several issues. Some people produce enough TSH and T4, but T4 isn’t actually the hormone that does the work. Triidothyronine (T3) is the ‘work horse’ that needs to be converted in the liver from T4. Some people, for various reasons, simply don’t convert it very well. Zinc and selenium, for example, are two essential minerals required for the conversion of T4 to T3, and it may simply be a question of a deficiency in one or both. In other cases, you might produce enough TSH, T4 and T3, but the body negates the effects of the usable T3 by making reverse T3 (rT3) –literally reversing the action of T3. Everything may ‘look normal’, but if you’re still dragging yourself through the day, you could have sub-clinical thyroid problems. GP ranges are quite broad, so it’s easy to fall outside the limits.  It’s worth knowing that regular GP testing does not cover T3 or rT3, so if you’re still feeling below par, it’s worth getting a full thyroid blood screen done privately. I work with all major private laboratories and can arrange this for you. Do You Have An Autoimmune Thyroid Problem? Another vital piece of information, which isn’t often covered by the standard GP test, is for the presence of autoimmune thyroid antibodies (thyroid peroxidase and thyroglobulin). This indicates your immune system is attacking your thyroid. The autoimmune disease Hashimoto’s Disease (a form of under active thyroid) is incredibly common but unless your GP tests for the antibodies, you won’t know that you have it. GPs generally don’t test for this as it doesn’t affect their clinical management of you – whatever the diagnosis, you’re still going to be prescribed thyroxine. However, this test is important to nutritional therapists, as the diagnosis requires an entirely different treatment protocol. You may have high levels of these antibodies, but no symptoms of an under active (or overactive) thyroid. The autoimmune element always comes first. Hashimoto’s (under active) and Graves’ (overactive) Disease affect the thyroid, but they are actually immune system disorders. According to Dr Alessio Fasano MD who lectures on autoimmunity at Harvard University, for an autoimmune disease to exist there are 3 requirements: a genetic predisposition, a trigger and a 'leaky gut.' Once you have been diagnosed with an autoimmune condition, we will delve deeper into these issues. Adrenal Stress - The Missing Link In Thyroid Treatment Thyroid health is closely connected with your adrenals (two walnut-shaped stress glands located on your kidneys). If you have had any significant stress, your adrenal glands may not be performing optimally – and this is very bad news for thyroid health. Adrenal stress disrupts the complex network of interactions needed to make the right amount of thyroid hormones, suppressing the thyroid function.There are tests available privately for this. Unfortunately, adrenal problems are not recognised by UK GPs. Addressing adrenal problems is important because the effects of stress affect energy production, fat storage (storing fat around the middle) and female hormone health.   The Importance of Iodine Did you know that the mineral iodine is essential for the manufacture of thyroid hormones triidothyronine (T3) and thyroxine (T4)? Thyroid hormones contain three or four iodine atoms respectively. If you’re serious about fixing your thyroid for once and for all, you could consider a urine test to determine whether or not you have sufficient levels of iodine.  Ready To Get That Thyroid Back Into Shape? There are a number of different tests, which we can use to measure your thyroid levels. These include a full blood draw, finger prick blood spot test and a urine test. I take a full medical history and evaluate my clients before deciding on the best option. If you have an under active thyroid and are feeling below par, despite medication, I can help. Medication is just a piece of the puzzle.

Butternut squash mash is a healthy and delicious side dish that pairs perfectly with almost any main course, whether it's chicken, fish, pork, or tofu. Its natural sweetness and creamy texture make it a comforting addition to your plate. For a balanced meal, serve it alongside green vegetables like broccoli, green beans, or spring cabbage. This tasty dish is sure to become a staple in your kitchen! Serves 2 Ingredients: 300g butternut squash, peeled and cubed (this will be about 600 to 650g unpeeled) 2 cloves garlic, peeled 1 tbsp mayonnaise 1 tbsp olive oil Salt and black pepper Method: 1. Put the squash and garlic into a saucepan, cover with water and bring to a boil. 2. Cook for 10 minutes and drain well. 3. Add the mayonnaise and the olive oil. 4. Season well and mash until smooth. Bon appetit!

Is there a connection between thyroid function and diet? Absolutely. While it’s well-known that iodine deficiency can lead to hypothyroidism, the thyroid requires more than just iodine to function properly. Not every type of hypothyroidism will benefit from iodine supplementation, so it's essential to understand the full picture. Iodine Deficiency and Hypothyroidism The thyroid gland produces two key hormones: thyroxine (T4) and triiodothyronine (T3). These hormones regulate our energy metabolism, influencing everything from body temperature to heart rate, weight, and bone metabolism. To produce T3 and T4, the thyroid needs iodine, a trace element that must be obtained through diet. When the thyroid lacks iodine, it can’t produce enough hormones, potentially leading to hypothyroidism. The gland compensates by growing larger, resulting in a condition known as goitre. However, this condition is rare today. More common causes of hypothyroidism include inflammation, autoimmune diseases like Hashimoto’s, and hypothyroidism after thyroid surgery or radiation. If Hashimoto’s is the cause, iodine might worsen the symptoms, so getting the correct diagnosis is crucial. In conventional medicine, hypothyroidism is typically treated with l-thyroxine, regardless of the underlying cause. However, if you wish to support your thyroid through diet in conjunction with medication, it’s important to have a thorough understanding of your condition. Key Thyroid Tests Standard blood tests for thyroid function usually measure thyroid-stimulating hormone (TSH) and free T4. If hypothyroidism is suspected, free T3 may also be checked. However, reverse T3 (rT3), which can inhibit thyroid function, is often overlooked. Measuring rT3 can provide additional insights if you’re still experiencing symptoms despite ‘normal’ thyroid levels. Anti-thyroid antibodies, which indicate Hashimoto’s disease, are also rarely tested. Knowing whether you have Hashimoto’s is essential if you want to follow a thyroid-friendly diet. Unfortunately, Hashimoto's is not curable, but symptoms can be managed through a low-sugar, potentially gluten-free diet, and intermittent fasting. The goal is to follow an anti-inflammatory diet that supports the immune system. If you have Hashimoto's, testing for gluten intolerance is important, as it’s common among those with the condition. If you’re sensitive to gluten (1) or casein (2), your immune system may mistakenly attack your thyroid, worsening your symptoms. In this case, avoid gluten-containing grains and opt for gluten-free alternatives like buckwheat, quinoa, and amaranth. Foods Your Thyroid Will Love In addition to iodine, your thyroid needs selenium and zinc to produce and activate thyroid hormones. While zinc is generally abundant in food, selenium deficiency is more common due to depleted soil levels. Without selenium, T3 cannot be activated, and the trace element also has anti-inflammatory properties that benefit those with Hashimoto’s. For optimal thyroid health, focus on a real food diet with minimal processing: Protein : Include protein in every meal to stay fuller longer. Good sources are dairy (if tolerated), fish, meat, pulses, and mushrooms. Vegetables : Pair with high-quality oils and low-sugar fruits like berries. Fish : Sea fish like haddock and cod provide iodine and omega-3s. Seafood and seaweed are also rich in iodine. Meat : Pork and offal are good sources of selenium. Eggs : Provide protein, selenium, and iodine, especially in the yolk. Gluten-Free Grains and Seeds : Opt for rice, buckwheat, quinoa, chia, and flaxseed. Nuts : Brazil nuts are rich in selenium, and cashews provide iodine. Omega-3 Fatty Acids : Found in fish and high-quality linseed or hemp oil, or consider algae oil supplements if you don’t eat fish. Phytonutrients : From colourful vegetables and spices like dark cocoa, cinnamon, ginger, turmeric. Probiotics and Prebiotics : Strengthen gut health with foods like sauerkraut, yoghurt, miso, and tempeh. Foods to Avoid Certain foods can negatively impact thyroid function: Sugar and Refined Starches : These have a pro-inflammatory effect and should be avoided. "Goitrogenic" Foods : These interfere with iodine metabolism and include uncooked cruciferous vegetables like broccoli, as well as soy foods (3) and millet (4). Cooking these foods or choosing fermented versions like sauerkraut and tempeh can reduce their goitrogenic effect. What About Dairy? Dairy products like milk, yoghurt, and cheese are good sources of selenium and iodine. However, dairy contains casein, a protein that can cause issues for some people. It’s worth getting tested for casein sensitivity, which is different from lactose intolerance. If casein affects your thyroid, eliminating dairy may improve your symptoms. Strategies for a Healthy Weight Maintaining a healthy weight can reduce inflammation and improve thyroid function, but hypothyroidism can make weight loss challenging. Intermittent fasting and a low-carbohydrate diet may help. Start with a 12-hour fasting window and gradually increase to 14-16 hours. Monitor your symptoms carefully, as fasting may not be suitable for everyone with thyroid issues. If you’re interested in exploring dietary strategies to support your thyroid, I’m here to help. Don't hesitate to get in touch if you have any further questions! [1] Krysiak R, Szkróbka W, Okopień B (2018): The Effect of Gluten-Free Diet on Thyroid Autoimmunity in Drug-Naïve Women with Hashimoto's Thyroiditis: A Pilot Study. Exp Clin Endocrinol Diabetes. 2019 Jul;127(7):417-422. [2] Leech S (1998): Molecular mimicry in autoimmune disease. Arch Dis Child. 1998 Nov; 79(5): 448–451. [3] Doerge DR, Sheehan DM (2002): Goitrogenic and estrogenic activity of soy isoflavones. Environ Health Perspect. 2002 Jun;110 Suppl 3(Suppl 3):349-53. [4] Gaitan E, Lindsay RH, Reichert RD, Iet al (1989): Antithyroid and goitrogenic effects of millet: role of C-glycosylflavones. J Clin Endocrinol Metab. 1989 Apr;68(4):707-14.

Eating out doesn’t have to derail your healthy eating habits. With a bit of mindfulness and some strategic choices, you can enjoy dining out while staying on track with your health goals. Whether you're at a Japanese sushi bar or a cosy Italian trattoria, here’s how to navigate the menu for a healthier dining experience. Choose Wisely When dining out, consider cuisines known for their healthy, flavourful options. Japanese, Malaysian, and Thai cuisines often feature lean proteins, fresh vegetables, and lighter cooking methods. These choices are not only delicious but also support healthier eating habits. If you prefer French, Italian, or Mexican food, look for grilled or baked dishes rather than fried options. Start Right Begin your meal with a light starter like a salad, or a small vegetable dish such as artichoke or asparagus, or a broth-based soup. Avoid bread baskets or appetisers like prawn crackers that are high in calories and low in nutritional value. Instead, ask for olives or a small portion of nuts to nibble on while you wait. Watch Out for Hidden Sugars Scan the menu for hidden sugars and high glycemic index carbohydrates. Go for dishes that are grilled, steamed, or baked rather than fried. Be mindful of sauces and dressings, which can sometimes contain added sugars. Choose simple preparations that highlight the natural flavours of the ingredients. You can always ask for the sauce on the side. It is quite common for people to ask for olive oil and vinegar to make their own dressing. Take Control Don’t hesitate to customise your meal to suit your dietary preferences. Request grilled instead of fried options, and substitute starchy sides with extra vegetables or a small portion of brown rice. Restaurants are usually accommodating to these kinds of requests, so don't be afraid to ask for what you need. Embrace Variety Ensure your meal includes plenty of vegetables and salads. These fibre-rich foods will not only fill you up but also provide essential nutrients. If your main course lacks vegetables, consider ordering a side of steamed or stir-fried vegetables to round out your meal. Eating out is also a great opportunity for getting in that important protein as there is always a wide choice making it easier for you to find something that you really like, whether it is a fish, chicken, beef, or lamb dish. Indulge Mindfully If you’re craving something sweet to end your meal, opt for fresh fruit or a small portion of sorbet. Avoid desserts that are high in refined sugars and fats. A cheese platter to end a meal is always a better choice than a chocolate mousse. Alternatively, enjoy a soothing cup of herbal tea, which aids digestion and provides a calming end to your dining experience. Exploring Specials Specials menus often feature fresh and seasonal dishes that may not be on the regular menu. Take advantage of these opportunities to try new flavours and ingredients while keeping your meal nutritious and exciting. Final Tip: Enjoy the Experience! Eating out should be a pleasurable experience. By making mindful choices and prioritising healthier options, you can indulge without feeling guilty. Remember, it’s about balance and enjoying good food while nourishing your body. Next time you dine out, use these tips to navigate the menu with confidence, so you can have a delicious and healthy meal every time.

Start your mornings off right with a delicious homemade cereal! Packed with wholesome ingredients and natural flavours, this cereal is a nutritious and satisfying way to kickstart your day. (Serves 2)   Ingredients: 100g buckwheat flakes (or gluten - free oats, rice flakes or quinoa flakes) 3 tbsp toasted coconut flakes 1 tbsp walnuts 1 tbsp macadamias 1 tbsp sultanas Sprinkle of cinnamon   Method: 1. Mix all the dry ingredients in a bowl and top with milk. Enjoy!

New Alcohol Guidelines The government has recently updated its alcohol guidelines based on new evidence linking alcohol consumption to health risks, particularly cancer. These guidelines include changes in the recommended amount of alcohol men and women can drink regularly, advice for single drinking sessions, and recommendations for drinking during pregnancy. Key Guidelines For both men and women: It is safest not to drink more than 14 units of alcohol per week. If you do drink 14 units, it is best to spread this evenly across the week. One-Off Drinking Sessions Occasional or regular heavy drinking sessions can increase the risk of death from long-term illnesses, accidents, and injuries. To minimise short-term health risks during single drinking occasions, follow these simple rules: Limit the total amount of alcohol you drink on any occasion. Drink slowly, with food, and alternate with water. Understanding Units of Alcohol One unit is 10ml of pure alcohol. Because alcoholic drinks vary in strength and size, units help to gauge the strength of your drink. It's not as simple as one drink equals one unit. Calories in Alcohol Alcoholic drinks are made by fermenting and distilling natural sugars and starch, resulting in high-calorie content—seven calories per gram, nearly as many as pure fat! These calories are considered "empty calories" as they have no nutritional value. Moreover, alcohol consumption reduces the amount of fat your body burns for energy, as the body prioritises getting rid of alcohol over other processes, including nutrient absorption and fat burning. Low-Calorie Alcoholic Drinks To cut back on calories from alcohol, consider the following tips: Choose 'light' or low-alcohol alternatives that contain fewer calories. Opt for low-calorie mixers such as soda water if drinking spirits. Drink water between alcoholic beverages to reduce both calorie and alcohol intake. Impact on the Body Your body can only process one unit of alcohol per hour. Drinking a lot in a short space of time increases the alcohol level in the blood, which can impair body functions, such as: Slowing down brain function, which affects balance. Irritating the stomach, causing vomiting and the risk of choking. Affecting the nerves that control breathing and heartbeat, potentially stopping both. Dehydrating you, which can cause permanent brain damage. Lowering body temperature, leading to hypothermia. Lowering blood sugar levels, risking seizures. Sleep Disruption Alcohol can interfere with normal sleep patterns. Drinking close to bedtime can cause you to skip the first stage of sleep, known as rapid eye movement (REM) sleep, leading to diminished deep, restorative sleep. This disruption can result in waking up feeling exhausted instead of refreshed. Long-Term Effects of Alcohol Regularly drinking to excess increases the risk of serious illnesses, including: Cancer: Liver, bowel, breast, mouth, pharyngeal (upper throat), oesophageal (food pipe), and laryngeal (voice box) cancers. Increased anxiety and stress levels. Mental health issues, such as depression. Cirrhosis of the liver, which can lead to cancer. A weakened immune system, increasing the risk of diseases like pneumonia. Lower levels of folate, an important vitamin for DNA production. Depletion of other vitamins and minerals such as zinc, magnesium, and potassium, leading to health issues over time. Even small amounts of alcohol can increase the risk of bowel cancer. An ongoing study of 500,000 people in 10 European countries found that for every two units drunk a day, the risk of bowel cancer increases by 8% (Ferrari et al., 2007). Tracking Your Drinking If you need help tracking your drinking and staying within recommended limits, download the free Drinkaware: Track and Calculate Units app from Drinkaware. References Ferrari et al., 2007, 'Lifetime and baseline alcohol intake and risk of colon and rectal cancers in the European prospective investigation into cancer and nutrition (EPIC),' International Journal of Cancer, vol. 121, issue 9, pp. 2065-2072. Available at: Wiley Online Library. Accessed 31/01/16. Drinkaware. National Institute on Alcohol Abuse and Alcoholism (NIAAA). Cancer Research UK. NIAAA Alcohol's Effects on the Body. NIAAA Alcohol Alert.

These fajitas are delicious and fun to make (kids will especially enjoy getting involved in creating them!). (Serves 2) Ingredients 1 leek, sliced 20 cherry tomatoes 2 tbsp olive oil 1 organic or corn-fed chicken breast 1 handful grated cheddar Thinly sliced cucumber and red pepper Chicken seasoning 2 wheat tortillas (ideally wholemeal) Method FOR THE TOMATO SAUCE: Heat 1 tbsp olive oil in a saucepan, add leek slices and cook gently. Then add the cherry tomatoes and cook until soft. FOR THE CHICKEN: Cut the chicken into strips and marinate in a little olive oil and the chicken seasoning for 10-30 minutes. (You can do this in advance and leave to marinate in the fridge). Fry in a little olive or coconut oil until cooked through. HOW TO SERVE: Serve warmed tortillas on each plate and let the children serve themselves the tomato sauce, chicken and grated cheese, then show them how to roll them or fold them before eating. The raw veg can either be used in the fajita or served on the side.

This recipe is ideal for the barbecue but use a good quality beef mince (ideally organic) and take care not to char the meat as this promotes the development of harmful free radicals. Serve with pitta bread with lots of salad for a filling and delicious meal. (Serves 4) Ingredients 455g minced organic beef 2 tbsp tamari (or soy) sauce 2 tsp Worcestershire sauce 1 tbsp fresh coriander, finely chopped 1 red onion, finely chopped 1 clove garlic, crushed 1 egg, beaten 1 tbsp olive oil Salt and freshly ground black pepper Method Mix all the ingredients thoroughly with the mince. Knead the mixture, then divide into 4 patties and flatten into burger shapes. Place on a plate and cover, putting them in the fridge to firm for approximately 10 minutes or until required. Barbecue (or grill) on a medium heat, until cooked through.

Healthy Cooking Basics When it comes to maintaining a healthy diet, the type and amount of fats and oils you consume play a crucial role. Eating the right fats can enhance your health, satisfy cravings, and even aid in weight loss. But how much should you be eating, and which fats are best? Let's find out... Which Fats and Oils to Include For optimal health, it's important to include certain fats in your diet regularly: Oily Fish: Salmon, trout, tuna, and mackerel are excellent sources of essential fats. Aim to eat oily fish three times a week. Nuts and Seeds: Incorporate at least one heaped tablespoon of nuts and seeds into your daily diet. These foods will help you meet your dietary needs for essential fats, keep you satisfied, and support weight loss. Healthy Cooking Methods The way you cook your food is just as important as the fats you consume. Frying and burning foods can damage both the food and the oil, making them harmful to your health. Instead, opt for these cooking methods: Steaming: Retains most nutrients and is gentle on food. Baking: A healthy alternative that avoids excessive oil use. Poaching: Ideal for delicate foods, preserving nutrients. Steam Frying: Add a small amount of water to the oil, stir fry for a minute, then cover with a lid to cook. This method reduces heat and protects the oil. Fat-Friendly Cooking Methods When cooking with oil, choose those that remain stable at high temperatures. Coconut oil is an excellent choice: Heat Stability: Coconut oil remains stable at high temperatures, preventing it from becoming damaged and harmful. Thermogenic Effect: Coconut oil has been shown to speed up metabolism, aiding in weight loss. Foods to Avoid Avoiding certain fats is equally important for your health. Excess consumption of bad fats, such as hydrogenated fats and cheap, processed vegetable oils, is linked to obesity, heart disease, cancer, and diabetes. Foods to limit include: French fries Hamburgers Deep-fried fish and chicken nuggets Confectionery Chocolate bars Potato crisps Biscuits Doughnuts Margarine Mayonnaise Many store-bought salad dressings These should be occasional treats only, and always check food labels for hidden hydrogenated fats. Top Tip for Healthy Dressings! Skip the store-bought salad dressings, which often contain unhealthy fats and additives. Instead, make your own delicious dressings in seconds: Use nut or seed oils. Mix with garlic, herbs, and good-quality red or white wine vinegar. Add fresh black pepper. Homemade dressings not only taste better but also ensure you’re consuming healthy fats. Better Choices for Fats Opt for fats that provide a balance of omega 3, 6, and 9, and incorporate coconut oil into your cooking. These choices support optimum health and successful weight loss. Cooking Suggestions for a Healthier Diet Fresh and Unprocessed: Buy foods as fresh and unprocessed as possible and eat them soon after purchasing. Eat More Raw Food: Raw foods retain more nutrients. Be Adventurous: Try new foods you haven’t tried before. Cook Whole Foods: Slice, cut, or blend foods after cooking to retain nutrients. Use Minimal Water: Nutrients can leak into the water. Reuse any water used for soups or sauces. Favour Slower Cooking Methods: These retain flavour and nutrients while using less heat. Avoid Overcooking: Don’t overcook, burn, or brown food excessively. Fry Less Often: Fry foods infrequently and switch to coconut oil for steam frying. By following these guidelines, you can enjoy delicious meals that are also nutritious and support your overall health. Remember, making small changes in the way you choose and prepare your fats and oils can lead to significant health benefits.

Staying hydrated is an essential part of good health. We need to drink at least 2 litres of water a day to allow our bodies to keep functioning properly. This can be challenging, especially for anyone who does not care for the taste of water. But it’s also an opportunity to pack in some more valuable nutrients in the form of infused water. This colourful guide goes through the benefits of lemon water and shows you the best way to prepare and drink it. It also gives some further ideas for fruit and vegetable infused drinks. Please enter your name and email to go directly to the download link. I will also send you my monthly e-magazine that is full of nutrition tips, articles and recipes. This is a free e-zine for anyone who wants to take control of their own healthcare. It is not an advertising gimmick and you can unsubscribe at any time.

Coffee is the most popular drink in the world, after water, with the U.K. alone consuming over 55 million cups per day. That equates to more than one cup for every single adult. A few years ago, the more health conscious of us would have avoided (or tried to avoid) coffee, citing toxins, heart attacks, stress and cancer. Today, there is a lot of research finding its way into the media that seems to give the green light to coffee and praises its miraculous health-giving properties. So was all the bad press about coffee wrong? Well, essentially yes. However, as is often the case, the picture is a little less black and white than headlines like to suggest. Nevertheless, the balance of current studies suggests that drinking 2-5 cups of coffee will carry more benefits than risks, for the majority of people. So let's take a look at the benefits and risks of coffee drinking, to allow you to make an educated decision about your own consumption. Just to clarify, when I talk about coffee here, I'm referring to espresso, or black americano (espresso with hot water). Milk, cream, sugar, syrup etc. are all supplements that you should really avoid if possible and which don't play a part in any analysis of potential health benefits or risks. Additionally, in line with the 'everything in moderation' approach that I advise, I assume an intake of 2-5 cups a day. Once you go beyond this, any health benefits may stop or even be reversed, while negative effects may increase substantially. BENEFITS OF COFFEE Alzhemier's Disease - A potential benefit that has emerged from recent studies is that coffee can delay the onset of Alzheimer's. As with so many chronic conditions, Alzheimer's involves inflammation, specifically in the brain. One effect of caffeine consumption is that it blocks the inflammation of adenosine receptors in the brain, which is associated with cognitive decline in Alzheimer's. [2] Type-2 Diabetes - Studies have shown that coffee consumption lowers the risk of developing type-2 diabetes. One cup a day can reduce the risk by 9%. The studies also show that 6 cups may reduce the risk by 33%, although this much consumption would be accompanied by increased health risks in other areas. The studies also found that even drinking decaffeinated coffee was helpful in protecting against diabetes, although to a lesser extent. [3] Cardiovascular Disease - Coffee consumption has long been associated with cardiovascular problems. However, this has been one of the most researched areas and study after study has shown either no correlation, or inverse correlation: i.e. coffee can actually promote heart-health. [4] Cancer - Studies have not found a correlation between any type of cancer and coffee consumption, except in the case of liver cancer, where an inverse correlation has been noted, to the extent of a 40% decreased risk for moderate drinkers. [5] Liver Disease - Coffee has now been shown to help both those at risk of developing liver disease and those who already suffer from the condition. It is one of the few areas where researchers are actually calling for patients with chronic liver disease to drink coffee as an aid to combating the disease. [6] Nutritional Benefits - Coffee carries several important nutritional benefits, including: vitamins B2, B3 and B5; manganese; potassium and antioxidants. In fact, coffee contains more antioxidants than green tea. Risks associated with coffee Most of the risks associated with coffee consumption relate to 'excessive' consumption i.e. 6 cups a day, or more. As we are only concerned with 'moderate' consumption here, I will not go into these risks. There are, however, some instances when coffee should be reduced or avoided. Pregnancy - The information is still a little sketchy regarding drinking coffee during pregnancy, with the NHS recommending that pregnant women limit their intake to 2 cups a day. However, many other sources advise avoiding altogether. Would you give caffeine to your newborn child? If not, then probably apply the same principle to your unborn child. Pre-pregnancy - There is a good chance that caffeine can decrease your fertility. One study has found that drinking a cup a day might affect a woman's chances of becoming pregnant by as much as 50%. [7] So, if you are finding it difficult to get pregnant, definitely think about ditching the caffeine. There is also some evidence that coffee can reduce a man's fertility, when drinking more than one cup a day, although there are conflicting studies regarding this information. Smokers - People who smoke and drink coffee have been found to carry an increased risk of liver disease, when compared to smokers who do not. Insomniacs - Caffeine is a stimulant and so makes it more difficult to get to sleep. If you suffer from insomnia, you should definitely consider cutting coffee out of your diet. On an empty stomach - Do you often skip breakfast and merely grab a coffee on your way into work? When you drink coffee on an empty stomach, you are stimulating the production of hydrochloric acid. Hydrochloric acid is important in aiding the digestive process. Over-production at the wrong times can leave us with a deficit when we come to actually eating, which is associated with various health problems. Finally, if you are a Starbucks, Costa Coffee or other habitual takeaway coffee drinker, think about taking off the plastic lids. We are becoming more and more aware of the dangers of plastic and possibly the worst exposure you could be giving yourself is with your morning takeaway coffee. To protect yourself it's as simple as lifting the lid. One of my favourite new finds is the cold-drip organic coffee from Rawligion. So there you have it. For most of us, drinking coffee in moderation can actually be beneficial to our health. I should stress that, with the exception of liver cancer, none of these studies suggest that you should actively start consuming more coffee as a way of battling illness. But if you are already a coffee convert, you can keep up your 2 or 3 cups a day without fretting about the consequences.

Serves 2 Ingredients 6-8 ounces chicken breast, baked 2 cups chopped cucumbers 1 avocado, peeled and chopped ½ cup loosely packed cilantro, chopped juice of one lime salt and black pepper, to taste 2 cups of mixed greens (optional) 4 collard leaves or romaine lettuce leaves (optional) Method: 1. Preheat oven to 400 F. 2. Season chicken with salt and pepper and place on a lined baking sheet. 3. Place in the oven and cook for 20 minutes. 4. Flip chicken and cook another 10-15 minutes, until cooked through. Remove from oven and let cool. 5. While the chicken is cooking, combine the chopped cucumber, avocado, cilantro and lime juice in a large bowl and mix well, seasoning with salt and pepper. 6. Cut the chicken up into 1-inch cubes and add to the mixture in the bowl. Serve mixture over mixed greens or wrapped in leaves.

Health Benefits of Spices Incorporating a diverse array of spices into your diet can yield numerous health benefits. Studies have linked spice consumption to improved blood sugar health, enhanced blood vessel function, better digestive health, increased satiety after meals, and even a reduced risk of mortality. Here is a list of specific spices and their unique health benefits as shown in research studies: Cardamom: Known for its anti-inflammatory properties, cardamom also supports blood sugar health, cell protection, and heart health. Cinnamon: This popular spice boasts anti-inflammatory properties and has been shown to benefit blood sugar regulation and heart health. Cumin: With benefits for blood sugar health, cell protection, and heart health, cumin is a versatile spice with diverse advantages. Fennel: Renowned for its digestive benefits, fennel also contributes to hormonal health. Garlic: Garlic offers anti-inflammatory properties along with benefits for blood sugar, blood vessel, cell, heart, and liver health. Ginger: Widely recognised for its anti-inflammatory effects, ginger supports blood sugar health, cell protection, digestive health, heart health, and pain relief. Saffron: This prized spice promotes blood sugar health, brain health, cell protection, and heart health. Turmeric: Celebrated for its potent anti-inflammatory properties, turmeric also benefits blood sugar health, brain health, digestive health, and heart health. Buying and Storing Spices When purchasing spices, opt for varieties free of fillers and artificial additives (e.g., sugar, maltodextrin, gluten, artificial colours, preservatives, synthetic anti-caking agents). Store spices in air-tight glass or tin containers in a cool, dark place to preserve freshness. Heat, light, and moisture cause flavour loss over time. High temperatures can also cause spices to lose colour or harden. Spices can be bought in many different forms - fresh, dried whole, cracked or finely ground. Ground spices typically last about a year, while whole spices can remain potent for 2-3 years when stored properly. To test whether a spice is still potent, rub a small amount between your fingers and smell for the aroma. Incorporating Spices into Your Diet Enhance your meals by incorporating spices in various ways: Add cinnamon or ginger to your morning smoothies or coffee. Sprinkle cumin, red pepper, or fennel seeds into soups for an extra flavour boost. Experiment with stewing fruits alongside cinnamon sticks, cardamom, or vanilla pods for a delightful dessert. Marinate lean meats in curry powder or paste for a flavourful twist. Sprinkle cinnamon and nutmeg over oatmeal or whole-grain toast to elevate your breakfast. Explore cuisines from around the world to experience a wide range of spice combinations. Overall Takeaway Spices offer more than just flavour—they pack a powerful punch of health benefits. Aim to incorporate a variety of spices into your daily meals to harness their potential for enhancing health and well-being.

Nuts are not just a delicious snack; they are also a nutritional powerhouse packed with essential nutrients that are vital for our well-being. Let's explore how incorporating nuts into your diet can have a positive impact on your health. Benefits for Heart-Health Various studies have highlighted the positive impact of different types of nuts, including walnuts, almonds, pecans, pistachios, brazil nuts, and hazelnuts, on cardiovascular health. These studies have found that nuts contain heart-healthy fats, such as monounsaturated and polyunsaturated fats, which can help improve cholesterol levels. That is to say, the regular consumption of nuts or nut butters can decrease LDL "bad" cholesterol while increasing HDL "good" cholesterol. Nuts are also rich in plant sterols, compounds known for their cholesterol-lowering effects, further promoting heart health. Additionally, certain nuts like pistachios also contain arginine, an amino acid that may help lower blood pressure. Supporting Brain Function The abundance of nutrients in nuts, including vitamins, minerals, and antioxidants, can support brain function and cognitive health. Studies have suggested that regular nut consumption may help reduce the risk of age-related cognitive decline and improve memory and concentration. Moreover, certain nuts contain tryptophan, an amino acid that stimulates the production of serotonin in the brain. This neurotransmitter plays a crucial role in mood regulation, and consuming nuts rich in tryptophan, such as cashews, pistachios, and almonds, may help reduce the risk of depression. Reducing Disease Risk Incorporating nuts into your diet has been linked to a reduced risk of chronic diseases such as cancer and heart disease. The diverse array of antioxidants found in nuts helps combat oxidative stress and inflammation, which are underlying factors in the development of various diseases. Nutritional Variety Different types of nuts offer unique nutritional profiles, each with its own set of health benefits. From walnuts, known for their omega-3 fatty acids, to almonds, packed with vitamin E and magnesium, incorporating a variety of nuts into your diet ensures you reap a wide range of nutrients. Creative Ways to Enjoy Nuts Despite being calorically dense, nuts also promote a feeling of fullness, making them a satisfying and nutritious snack option. Here are some creative ways to incorporate nuts into your daily diet: Start the Day Right: Sprinkle nuts over your morning cereal or yoghurt for a crunchy and nutritious boost. Elevate your Pasta: Add pine nuts or almonds to pasta dishes for texture and flavour. Baking Alternatives: Use almond flour or chopped nuts in baking recipes for a gluten-free and nutrient-rich alternative. Snacking on the Go: Make your own trail mix with a variety of nuts and dried fruits. Smoothie Boost: Blend a handful of nuts into your favourite smoothie for added protein and creaminess. Add to Salads: Swap out traditional croutons in salads for nuts to add extra crunchiness. Dairy Alternative: Create a creamy cashew sauce as a dairy-free alternative in pasta dishes. Dessert Delight: Enhance desserts by adding hazelnuts for a delightful crunch. Extra Crunch: Mix pecans into quick breads like pancakes, waffles, or muffins for a nutty boost. Grab and Go: Prepare nut balls for convenient and nutritious on-the-go snacks. Go Dairy-Free: Swap dairy yoghurt for unsweetened nut yoghurt for a dairy-free option. Simple, Tasty and Nutritious With their versatility and nutritional benefits, nuts are a simple and convenient addition to any diet. Whether you enjoy them as a snack on their own or incorporate them into your favourite recipes, nuts offer a delicious way to nourish your body and support your overall health.

These are some of my favourite anti-inflammatory bliss balls. CACAO POWER BLISS BALLS Makes about 5 balls ¼ cup hemp protein powder 3 tablespoons cacao powder 1 tablespoon chia seeds ¼ teaspoon liquid stevia ¼ teaspoon vanilla 1 tablespoon coconut oil 3 tablespoons tahini Combine the ingredients. In a large bowl, place your protein powder, cacao, and chia seeds. Mix. Add in the stevia, vanilla, coconut oil, and tahini. Stir until well combined SUPER SPICE BLISS BALLS Makes about 10 balls 8 pitted dates 1 cup dried apricots ½ cup sunflower seeds ½ cup unsweetened coconut flakes 1 tbsp ground turmeric 1 tsp cinnamon 1 tsp ginger 1/8 tsp black pepper Add all the ingredients to a blender or food processor. Blend until all the ingredients are mixed well. Form into balls and store in the refrigerator in an air-tight container. GINGER SPICE PROTEIN BALLS Makes about 10 balls 1 cup walnuts 1 cup dates, pit removed 1 teaspoon peeled and chopped ginger 1 teaspoon cinnamon 1/4 teaspoon ground allspice 1/4 teaspoon ground cloves 2 tablespoons water Combine walnuts, dates, cinnamon, and water in a high-speed blender. Blend until the walnuts are finely chopped. Scoop into 1-inch balls. Place balls in a covered container and refrigerate for 30 minutes before serving. Store refrigerated for up to 1 week. GOJI BERRY ANTI-INFLAMMATORY BLISS BALLS Makes about 10 balls 1/3 cup goji berries 1/3 cup tahini 1 scoop sugar-free vanilla protein powder 10 to 12 pitted dates ½ teaspoon sea salt 1 teaspoon cinnamon 1 tablespoon sesame seeds Add the goji berries, tahini, vanilla protein powder, dates, sea salt, and cinnamon to a blender or food processor. Blend until well mixed. Remove from the mixing bowl and form into small balls. Roll into the sesame seeds and store in the refrigerator in an air-tight container. SPIRULINA ENERGY BLISS BALLS Makes about 10 balls 1 cup hulled hemp seeds + 2 tablespoons for rolling ½ cup pitted dates (soaked for 30 minutes) ¼ cup coconut oil Pinch sea salt 1 tablespoon spirulina powder In a high-powered blender (like Vitamix or BlendTec) or a food processor, add the strained dates melted coconut oil, hemp seeds and sea salt. Blend until smooth. Add the spirulina powder and blend until the mixture is a beautiful deep green throughout. Place the mixture in the fridge to firm up a bit before rolling into balls, about 20 minutes. Roll mixture by the tablespoon into uniform balls. Roll the balls in additional hemp seeds to coat and add a nice texture. Place in the fridge for at least a half hour before indulging.

ORANGE SPICE PROTEIN BALLS Makes about 10 balls Ingredients 1 cup pumpkin seeds 3 tablespoons sunbutter (sunflower seed butter) or a nut butter of your choice 3 tablespoons melted coconut oil 1 cup shredded coconut 1 tablespoon vanilla extract 1 tablespoon cinnamon ½ tablespoon nutmeg 1 tablespoon orange zest 8 pitted Medjool dates (soak for about 30 min if hard) Method: Add pumpkin seeds, sunbutter, coconut oil, shredded coconut, vanilla, cinnamon, nutmeg, and orange zest to a large bowl. Next, add your dates to a high-speed blender or food processor until it turns into a paste. Add the date paste to the large bowl and mix well with clean, bare hands. Roll the mixture into individual balls (about 10) and place into an airtight container. Store in the refrigerator for at least one hour before serving. CHERRY VANILLA PROTEIN BALLS Makes about 10 balls Ingredients: 1 cup sunflower seeds ½ cup dried cherries 3 tablespoons sunbutter or nut butter of your choice 3 tablespoons melted coconut oil 1 cup shredded coconut 1 tablespoon vanilla extract 1 tablespoon ginger powder 1 tablespoon cinnamon 8 pitted Medjool dates (soak for about 30 min if hard) Method: Add sunflower seed, dried cherries, sunbutter, melted coconut oil, shredded coconut, vanilla, ginger, and cinnamon to a large bowl. Blend the dates in a high-speed blender or food processor until it turns into a paste. Then add the date paste to the bowl with the remaining ingredients. Mix well using clean, dry hands. Roll the mixture into individual balls (about 10) and place into an airtight container. Store in the refrigerator for at least one hour before serving. LEMON SESAME CACAO PROTEIN BALLS Makes about 10 balls 1 cup sunflower seeds 1 scoop vanilla protein powder ½ cup raw cacao nibs 3 tablespoons sunbutter or nut butter of your choice 3 tablespoons melted coconut oil 1 cup sesame seeds 1 tablespoon lemon zest 8 pitted Medjool dates (soak for about 30 min if hard) ⅓ cup shredded coconut (for coating) Method: Add sunflower seed, protein powder, cacao, sunbutter, coconut oil, sesame seeds, and lemon zest to a large bowl. Blend the dates in a high-speed blender or food processor until it turns into a paste. Then add the date paste to the bowl with the remaining ingredients. Mix well using clean, dry hands. Roll the mixture into individual balls (about 10). Roll each individual ball into the shredded coconut until it is coated all over, then place into an airtight container. Store in the refrigerator for at least one hour before serving. CINNAMON RAISIN PROTEIN BALLS Makes about 15 balls Ingredients: ⅓ cup raisins, soaked in water for 20 minutes 1 tablespoon chia seeds ½ cup sunflower seed butter 1 cup unsweetened coconut flakes ½ cup hemp seeds 1 teaspoon vanilla 2 scoops vanilla protein powder 1 teaspoon cinnamon Method: Drain the raisins from the water and add to a large mixing bowl. Add the remaining ingredients and mix well. Add about ¼ cup of water if the mixture is too dry. Form the mixture into balls. Eat immediately or store in an airtight container in the refrigerator for up to 1 week. CHOCOLATE AND PUMPKIN PROTEIN BALLS Makes about 15 balls Ingredients: ½ cup raisins, soaked in water ½ cup pumpkin seeds ½ cup canned organic pumpkin puree ½ cup vanilla protein powder ⅓ cup unsweetened cocoa powder 3 heaping tablespoons unsweetened dried coconut flakes Method: Drain the raisins from the water and add to a large mixing bowl. Roughly chop the pumpkin seeds using a sharp butcher knife or a food processor and add to the bowl. Add the remaining ingredients and mix well. Form the mixture into balls. Add more coconut flakes if the mixture is too wet. Eat immediately or store in an airtight container in the refrigerator for up to 1 week. COCONUT CRANBERRY TAHINI PROTEIN BALLS Makes about 15 balls Ingredients: ½ cup dried cranberries, soaked in water ½ cup sunflower seeds ¾ cup tahini 1 scoop vanilla protein powder ¼ cup ground flax seeds ¼ cup chia seeds ½ cup unsweetened dried coconut flakes Method: Drain the cranberries from the water and add to a large mixing bowl. Roughly chop the sunflower seeds using a sharp butcher knife or a food processor and add to the bowl. Add the remaining ingredients and mix well. Form the mixture into balls. Add a few tablespoons of water if the mixture is too dry. Eat immediately or store in an airtight container in the refrigerator for up to 1 week.