Too many people pile the sausages and burgers onto their barbecue and completely forget about the fish. The barbecue's unique, smokey flavour makes it ideal for cooking any fish, especially salmon. This delicious dijon marinade will be a hit at your next barbecue. I find it goes best with salmon, but feel free to experiment with different fish steaks if you have a preference. Ingredients 4 salmon steaks, roughly 250g each 1 lime, juiced 2 tablespoons olive or avocado oil 1 teaspoons Dijon mustard 2 teaspoons of fresh ginger, grated ¼ teaspoon cayenne pepper Sea salt and black pepper, to taste Method In a bowl, combine the lime juice, 1 tablespoon oil, mustard, ginger, cayenne pepper, dash of sea salt, and a little freshly ground black pepper. Add the salmon steaks to a shallow, glass pan and pour the marinade over evenly. Gently massage the marinade into the fish and leave for 45 - 60 minutes to marinate. Turn the salmon 2 to 3 times while marinating to make sure the marinade gets right through. Check that your barbecue is hot and put the salmon on the hottest part. You might want to use a barbeque mat to prevent losing any fish between the bars. Turn the fish every few minutes and cook until the centre of each steak is opaque. Cooking time might be 8-10 minutes but will vary depending on your barbecue temperature.

Guacamole is my favourite condiment and, from a nutritional point of view, is one of the best foods around. Aside from being quick and easy to make, it tastes great and is bursting with vitamins, fibre and healthy fats. Freshly made guacamole is so much more healthy than the shop-bought variety so take a couple of minutes to prepare your own, whenever possible. There are many different recipes for guacamole, but here is the one I enjoy most. Ingredients 2 ripe avocados 1 clove of garlic, minced Juice of 1 lime 1/4 cup of red onion, finely chopped 1 jalapeno pepper, seeded and chopped 1 ripe roma tomato, finely chopped 1 tablespoon of olive oil 1 teaspoon of sea salt A Handful of cilantro and parsley, finely chopped Method Mash the avocado into a pulp Mix the rest of the ingredients in with the avocado Blend in a food processor until smooth

Roasting your vegetables really helps to release the flavours, while keeping all the nutrients locked in. This is one of my favourite winter dinners and is always a hit with my family. It can be prepared in about 45 minutes, but most of this is oven time so you can get on with other things while it cooks. When buying your salmon, make sure you go for a sustainably sourced brand. Salmon is high in omega-3, which helps prevent heart disease and stroke, may help control lupus, eczema, and rheumatoid arthritis, and is thought to offer some protection from cancer and other conditions. It is also lower in mercury than other fish, such as tuna. The recipe is perfect for either lunch or dinner and is from my upcoming Winter Detox Programme, which I will be running in January 2023. If you are worried about getting into shape after Christmas, please join us for this 2-week healthy eating/healthy living journey. Serves 2 Ingredients 2 cups chopped butternut squash 2 large beetroot, chopped 3 tablespoons coconut oil, divided sea salt and black pepper to taste 2 salmon fillets 1 bunch parsley, finely chopped 1 cucumber, chopped 1 lemon, juiced sea salt and black pepper to taste 1 avocado For the Lemon Tahini dressing ¼ cup tahini 2 tablespoons extra virgin olive oil 1 garlic clove, finely juice of 1 sea salt and black pepper to taste Method Preheat oven - Preheat the oven to 200°C. Roast vegetables - Add squash and beetroot to a large mixing bowl. Coat with 2 tablespoons of coconut oil, sea salt, and black pepper. Mix well, then layer onto a baking sheet. Place in the oven and bake for about 30 minutes until soft. Remove from the oven when brown along the edges. Set aside to cool. Roast the salmon - While the root vegetables are baking, add salmon fillets to a small roasting pan. Coat the fillets with 1 tablespoon of coconut oil, then season with sea salt and black pepper. Place in the oven and roast for about 12 minutes. Remove from the oven and set aside. Marinate parsley and cucumber - While the root vegetables and salmon are baking, place parsley, cucumber, lemon juice, sea salt, and black pepper in a large mixing bowl. Mix well and set aside to marinate for at least 15 minutes before serving. Assemble the dressing - Combine the ingredients and mix well. Assemble bowls - To serve, add parsley salad to a serving bowl. Top with baked root vegetables, salmon, avocado, and Lemon Tahini Dressing. If you would like to take care of your health this winter, join my Winter Detox Programme, a 2-week journey, starting on 12th January 2023 where we will be making delicious, healthy meals every day, learning about our bodies and meeting like-minded health enthusiasts in a dedicated private Facebook group. Visit the programme page now to learn more.

Autoimmune conditions are on the rise and many people are wondering how they can tailor their nutrition to support and protect themselves. Bone broths are a cheap and easy way to give your body many of the important nutrients that it needs to keep your immune system functioning properly. There are many delicious and exotic bone broth recipes available but here is a simple one to start with. If you would like to read more about the benefits of bone broths and how they can help your autoimmune health, this article will give you all the information you need. If you would like to join a growing community of health and nutrition enthusiasts, be sure to join my free, private Facebook group, Your Health is in Your Hands. Chicken/Beef Broth Makes 3-4 litres Ingredients 2 kg of chicken or beef soup bones (ask your local butcher for leftover bones. They should be very cheap, or even free). Water (enough to cover the bones) 2 garlic cloves 2 tablespoons raw apple cider vinegar 1 teaspoon sea salt Method In a stock pot or large saucepan, add the soup bones and enough water to cover. Add the apple cider vinegar and bring to the boil, then reduce heat and simmer for at least a day to let the nutrients escape into the liquid. Strain the stock into mason jars, removing all the solids. Put jars in the fridge to cool and skim off any fat that rises to the top, then seal the jars. Another option is to use ice cube trays and freeze for individual servings. Alternatively, you could freeze in ice cube trays for quick use. The broth keeps fresh in the refrigerator for a few days or in the freezer for four to six months. To make a delicious soup, add a litre of your stock to a pot with your favourite soup vegetables. I often use celery, carrots, leeks, sweet potatoes and turnips. Bring to the boil and simmer until the vegetables are soft. Once the harder vegetables are soft, you can add chopped leafy greens like spinach, Swiss chard, or kale, if desired. Add sea salt to taste. Top with fresh herbs like parsley, basil, dill, oregano, rosemary, etc. Garlic Broth Garlic has many health benefits, including in the management of inflammation and enhancement of the functioning of the immune system. The high levels of sulfur compounds help regulate the inflammatory response in cells. In addition, it has potent antimicrobial, antifungal and antibacterial properties. This recipe makes 2 cups. Ingredients 8 cups of water 2 heads garlic Sea salt, to taste Method Add water to a large soup or stock pot. Peel each clove and lightly crush with a spoon or rolling pin. Add the garlic cloves to the water and lightly season with sea salt. Cover and simmer for 30 minutes. Strain the broth into a mason jar and store in the fridge for up to a week, or freeze for up to six months.

Chia is one of the greatest superfoods around. 'Chia' is the Mayan word for strength and was a main staple of the great civilisations of South America. The nutrition benefits of chia are numerous and include: omega-3 fatty acids; fibre; calcium; antioxidants; vitamins A, B, D and E, magnesium and protein. They are also great for your digestive system and help to balance your blood sugar levels and get rid of those damaging sugar cravings. So I tend to include chia in any meal I can, but here is my favourite. It's a simple and delicious dessert that your family and friends will love. In order to prepare chia seeds, simply add 1 cup of liquid for every 3 tablespoons of chia seeds and mix thoroughly. Soak for about 20 minutes. You don't need to soak chia seeds overnight, but the longer you soak them for, the more you will maximise the health benefits and achieve a thicker consistency. The only time you should eat chia dry is to help ease acid re-flux as it will help to absorb the acid. Ingredients 2 tablespoons of ground chia seeds 1 cup of blueberries 1 cup of strawberries 1 cup of coconut milk, unsweetened 1 tablespoon of shredded coconut Method Simply add all the ingredients to a food processor and blend until smooth! Hold a few berries back to scatter on top. If you enjoy this recipe, here are some other combinations you might want to try: 3 tablespoons of chia seeds, 1/2 cup of guava juice, 1/2 a cup of coconut milk 3 tablespoons of chia seeds, 1/2 cup of raspberry puree, 1/2 a cup of almond milk 3 tablespoons of chia seeds, 3/4 cup of orange juice, 1/4 cup of coconut cream 3 tablespoons of chia seeds, 1 cup of strawberry puree, 5 basil leaves (finely chopped) 3 tablespoons of chia seeds, 1 tablespoon of lemon juice, 1 tablespoon of lime juice, 3/4 cup of water, 3 drops of stevia 3 tablespoons of chia seeds, 1 cup of almond mild, 1 tablespoon of cacao powder, 3-5 drops of stevia

Cherries are super-sweet and so are an ideal ingredient for a summer smoothie. But they aren't just sweet; they are one of the best sources of antioxidants, are high in fibre, vitamin C, vitamin A and potassium. They also contain calcium, protein and iron. As if that wasn't enough, cherries are a natural painkiller and anti-inflammatory, and have been recommended for people suffering from arthritis and gout. All this wonderful nutrition and a delicious smoothie into the bargain! Ingredients 450g spinach; 270ml water; 1 banana; 100g blueberries; 225g cherries (look for frozen cherries as they tend to be cheaper and are pre-pitted). Method Place all ingredients in a blender and blend until smooth.

Remember the 80/20 rule? We all deserve a treat sometimes, but you can still pack in some great nutrition with these indulgent macaroons. Polyphenolics isolated from virgin coconut oil inhibit adjuvant-induced arthritis through antioxidant and anti-inflammatory action. Dark chocolate is high in antioxidants, may help lower blood pressure and supports HDL growth, although it is still highly calorific, so enjoy in moderation! This mixture makes 10-12 macaroons. Ingredients: 2 ½ cups unsweetened shredded coconut (if you buy flaked, make sure you blend to shredded to keep accurate measurements); 1 large egg white; Pinch and a half of sea salt; 1/3 cup coconut milk; 1 Tbsp local honey; ½ tsp vanilla extract; 4 oz dark chocolate (70-85% dark for anti-oxidant benefits). Method: Preheat your oven to 350 F (180 C). Line a baking sheet with parchment paper. Place the shredded coconut in a medium bowl and set aside. Using a blender or mixer, beat the egg white with the pinch of sea salt for a couple of minutes, until soft peaks begin to form. Add the coconut milk, honey and vanilla extract and continue to beat until they are well mixed in. Fold the beaten egg white mixture into the shredded coconut and mix until they are combined. Pack together tightly, using your fingers. Shape the dough into round balls and place on the baking sheet. Pop the balls into the preheated oven and bake for 15-20 minutes, until the tops begin to brown. Remove and allow to cool for one hour. Melt the dark chocolate and begin to dip the bottoms of the macaroons. Allow the macaroons to cool upside down so that the chocolate can dry.

Try swapping out tortillas for lettuce leaves. This simple change will really help you on your health journey and boost your daily fruit and veg tally at the same time. O.k, so you'll have to eat quite a lot of lettuce leaves to get an 80g portion, but it all helps. Lettuce is often overlooked as being rather dull but this recipe really adds a tasty kick to the green stuff. Lettuce is a source of protein, fibre, calcium, iron, magnesium, phosphorous, potassium, zinc, thiamin, riboflavin and vitamins B-6, C, A, E and K. So much nutrition from such a simple-looking leaf! Ingredients 1 gem lettuce; 500g of minced chicken; 2 Tablespoons of mint leaves, chopped; 2 tablespoons of coriander, chopped; 2 tablespoons of parsley, chopped; 1 teaspoon of salt; 1 teaspoon of ground black pepper; Handful of grated Parmesan (optional); 1/2 cup of chopped mushrooms; 1/2 cup of tomatoes; 1/2 cup of finely chopped celery; 1/2 cup of finely chopped onions; 2 tablespoons of coconut oil; Handful of pomegranate seeds (optional). Method Heat the coconut oil in a frying pan. Fry the onions and celery until soft, then stir in the herbs and cook for another 30 seconds or so. Add the chopped tomatoes and mushrooms and cook until you achieve a paste-like consistency. Add the mince, season with the salt and pepper, and cook for 20 minutes, stirring regularly. Set aside. Wash gem lettuce leaves, then pat dry to retain crispness. Spoon the mince into the leaves and sprinkle with Parmesan and pomegranate, if desired. For more ideas on hitting your fruit and veg quota, please take a look at my 25 Tips for your 10-a-day article

Detoxing has for some time been something of a buzzword in the media and in popular culture. Lifestyle magazines offer a conveyor belt of celebrity detoxes that promise life-changing health benefits, while spas and retreats charge huge fees for detox weekends that come and go, only for many to resume their unhealthy habits as if given some free-pass to better health. Given the amount of hype, you would be forgiven for discounting the whole idea of detoxing, hopefully in favour of a long-term healthy, balanced diet. But even with an otherwise healthy lifestyle, detoxing has an important role to play, as this article will highlight. What is a detox? The purpose of a detox is to rid the body of toxins. A toxin is any substance that is harmful to the body, including things that would be fine in smaller amounts but become harmful overtime at higher levels. We are all exposed to toxins in our daily lives, through food, water, air, cleaning products, cosmetics and numerous other sources. Sadly our level of exposure is on the increase as air quality deteriorates, our waterways become more polluted and more and more chemicals are introduced into the environment.. Our bodies are generally pretty good at detoxing naturally and have complicated mechanisms that break down and ultimately excrete toxins (through sweat, urine, stool and even breath). However, the amount of natural detoxification potential varies from person to person and depends on factors such as age, diet and the efficacy of our detoxification pathways. Even for the most healthy of us, there is a point beyond which toxins will accumulate faster than they can be eradicated, leading to a build-up of harmful toxins that may contribute to a wide variety of chronic illnesses, including: type-2 diabetes obesity metabolic syndrome some cancers cognitive impairment mood disorders The ideal way to prevent toxic overload is obviously to avoid exposure in the first place and there are plenty of measures that you can put in place to help you. The images here link to some articles I have written on removing toxins from your environment. Prevention is always better than cure and some of these ideas are a good place to start. 14 Ideas for Detoxing Your Home 17 Toxic Cosmetic Ingredients to Avoid 5 Household Cleaners You Can Make Yourself Detoxing Your House With Plants It is never going to be possible to remove toxins from the our environment entirely and so undertaking a regular detox, as part of an ongoing healthy, balanced diet, can help prevent your body's natural detoxification pathways from becoming overwhelmed. An effective detox programme will combine a targeted healthy eating regimen with various activities, such as: Physical activity that gets you sweating - Sweating helps you detox by flushing organic pollutants out through the pores. While taking a sauna will give you the same benefit in terms of detoxification, going for a jog or doing some hot yoga will provide many other benefits at the same time, including cardiovascular health and muscle conditioning. Tongue scraping - Using a tongue scraper can help to remove harmful bacteria that has begun to build up on the tongue. Bacterial build up can contribute to oral conditions, such as gingivitis and cavities, and can have a knock-on effect on general health. Tongue scraping carries additional benefits of fresher breath and improved sense of taste, so it's something that can benefit everyone. You can purchase a tongue scraper from most chemists or online. After brushing your teeth, floss and rinse as normal, then poke out your tongue and gently run the scraper from the back to the front a couple of times, rinsing after each pass. If the process is painful, you are probably using too much pressure. Oil pulling - Deriving from Ayurvedic medicine, this ancient healthcare practice simply involves swishing a tablespoon of olive or coconut oil around your mouth for 10 - 20 minutes before spitting it out. The idea is that the oil will bond with the bacteria in your mouth, while activating saliva production, allowing for toxins to be eliminated when you spit. Make sure to rinse with water after oil pulling. Increasing water intake - You have probably noticed by now that these therapies involve some sort of liquid leaving the body. Well the best way to achieve this is by drinking more water, which will leave the body as urine, giving an extra outlet for harmful toxins. We should all be drinking at least 1.5 litres of water per day, or more if we are sweating. Try upping your intake to 2 litres, spread throughout the day. Cold water therapy - Cold water therapy is thought to carry a range of health benefits, including aiding in detoxification, improved immunity, better sleep and faster recovery from exercise and injury. One easy way of trying cold water therapy is to get into a warm shower, then turn the temperature down for a minute, before turning it back up. Over time, you can experiment with colder water, longer cold spells and shorter warm spells. If it is your first time trying cold water therapy, please consult a medical expert to check that it is suitable for you and have somebody on-hand in case of an adverse reaction. For a more in-depth discussion on detoxification, read my article on the Country and Townhouse Magazine website. If you would like 2023 to be the year you start taking charge of your health, you may consider joining my online 18 Day Winter Detox Programme (starting on 12th January 2023), as the best way to get rid any extra kilos or toxins accumulated over the festive season. This programme will provide you with loads of tips to take away and continue implementing as you make 2023 your year of great health and vitality.

Detox programmes often focus on what (and what not) to put in and on your body. This is a sensible focus for anyone beginning a detox, but do you know that many of the toxins that contribute to your toxic load are sitting around your home and in your general environment? If you really want to give your body a chance to detox, it's time to give some attention to what you have in those cupboards. Studies have found that most modern homes contain hundreds of chemical toxins that can be damaging to the body under prolonged exposure. Just as with the toxins that we try to erradicate from our diets and body care products, toxic cleaning products can contribute to many chronic illnesses, including asthma, heart disease and some cancers. As well as household cleaning products, toxins can be found in carpets, vinyl, adhesives, paint, varnish and fabrics. Some estimates suggest that the air in your house may be two or three times more polluted than the air outside. This is even more pronounced during times of the year when you have all your doors and windows closed. As with all these things, it isn't all doom and gloom. There are plenty of affirmitive steps you can take to make your home less toxic and you can improve your environment by even addressing one or two of them. To get you started, this article has fourteen simple suggestions that you can implement right away. 1. Cleaning Products Use green cleaning products that contain only natural ingredients. If an ingredient is difficult to pronounce, it is probably toxic. Look for brands such as Bio-D, Ecover, Method and Ocean Saver, among others and use an E-cloth. It is also incredibly simple and cheap to make your own cleaners. For a great all-purpose cleaner, add ½ tsp bicarbonate of soda crystals, 1 tsp of environmentally-friendly washing up liquid, 500ml hot water and a few drops of essential oil for a lovely fragrance – try lemon, tea tree or peppermint. Mix well, then add to a spray bottle. 2. Detergent Use eco-friendly laundry detergents instead of your regular products. Some well known names that you may find in your local supermarket include Ecover and Method. Also, consider investing in dryer balls rather than synthetic fabric sheets if you use these in your tumble dryer. 3. Dry Cleaning The dry cleaning process involves the use of chemical solvents that can be toxic. If you have your clothes dry cleaned, allow them to air outside or in the garage for a few hours to allow the solvents time to evaporate before bringing them inside. 4. Shoes Shoes pick up a lot of toxins and dirt, which then gets walked through your home. Leave outdoor shoes by the front door and invest in slippers or just go barefoot if it isn't too cold where you live. 5. Ventilate Open your windows whenever possible to allow toxins to be blown out. As mentioned in the introduction, the air inside a house is normally a lot more toxic than the air outside. 6. Air fresheners Avoid artificial air fresheners or fresheners that use artificial ingredients. Instead, try to use essential oil with a diffuser. 7. Plants Many house plants actively detoxify your home, acting as natural hepa-filters. Some of the most effective options are: areca palm (butterfly palm), aloe vera, rubber plants and spider plants. Try to have a few plants in every room if possible. Bringing a bit of nature inside with you is also a great way to aid your mental health. 8. Bedding Many sheets and pillow cases are bleached and use other harmful chemicals in the production process. Choose bedding made from organic cotton wherever your budget permits. You can also look for organic mattresses or, if you aren't in a position to get a new mattress, consider an organic mattress topper. 9. Food Containers Go through all your plastic food containers and discard anything with a number 1, 3, 6 or 7 as these plastics contain harmful chemicals, such as BPA or styrene, that can contaminate your food. Invest in BPA free plastics or even steel or glass containers. 10. Dust regularly Dust and vacuum your home regularly and, when dusting, be sure to use a micro-fibre cloth. Dust particles, while also being bad for your lungs, attract chemicals that stick to them and then to you. The next time you are buying a vacuum cleaner, make sure you choose one that has a built in HEPA filter as this will sift out even smaller dust and pollen particles that would otherwise end up back in the air. 11. Mould Mould can be toxic when inhaled or consumed. Mould often builds up in damp areas of your home so make sure you check in any hard to reach areas where it could be lurking and deal with it immediately. It may be necessary to purchase a dehumidifier, or improve the ventilation in your home if mould is becoming a recurrent issue. I am a big fan of a company called Pure Maintenance UK that does a fantastic job looking for mould, treating it with all chemical free products, proving a detailed report on the various types found and how harmful. 12. Paint If your home was built in the 1970's, or before, it might have lead or asbestos paint on the walls. Take care before removing these as both can be incredibly toxic. I would advise seeking professional help before doing so. Even modern paints contain harmful chemicals called VOC's (Volatile Organic Compounds) that can be escaping into your environment up to five years after painting. Pots of paint should clearly display the VOC level in grams per litre, or as a percent. Anything below 250g per litre or 25% is considered to be low VOC, although no amount of toxins is desirable and so more companies are now producing paint brands that are VOC free, although you may pay more for these. Earthborn, Ecos, Eico and Nutshell are all good places to start but some big-name brands are also producing VOC-free alternatives. 13. Upholstery Furniture, especially stain-resistant furniture, can also contain VOC's and other harmful chemicals. Try to choose untreated fabrics when shopping for furniture. 14. Your Garden If you treat your grass or plants in the garden, try to avoid chemical peticides and fertilisers. Most garden centres stock organic versions of all these products and investing in your own compost bin can be a great way of producing an abundance of free, organic fertiliser.

This delicious snack makes an ideal healthy breakfast. Just 3 Brazil nuts will give you your daily selenium requirement, which helps prevent cancer and is very important for thyroid health. Walnuts are a good source of omega-3 fatty acids. Use full-fat organic yoghurt with probiotics to really maximize this dish's nutritional benefits. If you are on a dairy-free regimen, or if you'd like it a little sweeter, substitute with coconut yoghurt. Sprinkle the yoghurt liberally with activated Brazil nuts, walnuts, pumpkin seeds and chia seeds that have been soaked overnight. In order to 'activate' nuts, soak for 12 hours in salted, room-temperature water, then rinse and bake at a low temperature until dry and nicely roasted. This process breaks down the phytic acid in nuts, which can block the absorption of minerals by binding to them. Soaking the nuts and seeds releases the anti-nutrients and enzyme inhibitors. Take a look at this article for more detailed information on activating nuts.

This classic chicken cobb salad is a perfect example of why you needn't ever be hungry on a keto plan. Chicken, bacon, egg and avocado are all good sources of protein that will help to keep you full all day long, while giving your body the healthy fats and low carb levels it needs to achieve ketosis. If you would like more information on following a ketogenic diet, including whether it might be suitable for your personal health requirements, please feel free to browse some of my in-depth articles, or get in touch to arrange a free discovery call, where we can discuss your individual situation. Serves 1 Ingredients 1 tablespoon coconut oil 110g chicken breast sea salt and black pepper to taste 2 cups fresh spinach 1 hardboiled egg, chopped ½ cup chopped cucumber ½ avocado 1 tablespoon extra virgin olive oil Raw Apple Cider Vinegar to taste 2 slices nitrate-free turkey bacon Method Add coconut oil to a frying pan over medium heat. Season the chicken breast with salt and pepper. When the oil is melted, add the chicken breast. Cook for about 5 minutes per side until the centre is no longer pink. Set to the side while making the remainder of the salad. Add the spinach, chopped egg, cucumber, bacon, and avocado to a large salad bowl. Top with sliced chicken breast, olive oil, sea salt and black pepper. Mix well and serve. Nutritional Value Fat: 48g Net Carbs: 4g Protein: 45g Total Calories: 627 Calories

This weekend is Easter and, for many of us, that means a bit of chocolatey overindulgence, followed by a few weeks of regret. Dark chocolate is a wonderfully nutritious alternative to milk or other varieties and this fruit and nut bark can be a decadent but healthier alternative to the standard Easter eggs. The healthiest forms of chocolate are dark chocolate (70% cocoa content or higher) and cacao nibs, the original, natural form. Dark chocolate and cacao nibs are high in antioxidants, which help fight free radicals that can damage the cells in your body. Two groups of antioxidants found in dark chocolate are flavonoids and polyphenols – and they’re found in greater amounts in chocolate than either tea or red wine. The higher the percentage of cocoa in your chocolate bar, the greater the number of antioxidants. Ingredients 350g dark chocolate 125g blanched almonds, toasted and chopped 100g unsweetened dried fruit (eg cranberries or mango) Pinch of sea salt Method Line a baking sheet with parchment. Melt the dark chocolate by filling the bottom of a saucepan with couple of cms of water and bring to a simmer over a medium-high heat. Put the chocolate in a glass bowl and set over the simmering water, stirring occasionally. Once melted, tip into the prepared tin and smooth with a spatula so the chocolate is evenly distributed. Scatter over the remaining ingredients (you can add a pinch of dried chillies if you’re feeling brave) and chill in the fridge until the chocolate sets (about 30 mins). Peel off the parchment and break into pieces. Store in an airtight container for up to a month (if it lasts that long).

This article takes a look at the issues many couples are experiencing with falling pregnant and gives some solid nutrition and lifestyle advice to help both men and women boost and preserve their fertility levels. Although today, as many as 1 in 7 couples has difficulty conceiving, it is reassuring to know that in most cases, infertility is a temporary condition, often caused by nutritional deficiencies or toxin accumulation. Many couples resort to IVF treatment without first considering natural infertility treatments which are often cheaper, less invasive, safer, generally more effective and often offering better health outcomes in the long run for both mother and baby. The good news is that more and more research has been identifying modifiable risk factors that may impact fertility. Understanding these modifiable risk factors, recognising the extent to which one or more may be affecting your chances of falling pregnant and addressing them is the first step to improving your fertility naturally. Fertility in decline Over the last 60 years, fertility rates have been on the decline in the UK, and around the world, and even more so in more recent years. Setting aside the ageing population factor, why have fertility rates fallen, despite advances in medicine and technology? On one hand, women are deciding to have children later in life when their natural fertility rate may have started to decline. On the other hand, environmental factors are thought to be affecting both the quality and quantity of sperm in many men. A 2017 study found that over 21% of men may be in need of fertility treatment, up from just 12% in 2004. More and more research indicates that increased radiation exposure from men keeping mobile phones in trouser pockets, or using their laptops on their laps, is one possible culprit for suboptimal sperm quantity, morphology and motility. Some of the other factors that may contribute to this fall in fertility include: Chemicals, including paint, solvents, pesticides which can have an adverse effect on the quality of sperm. Poor quantity and quality of sleep Alcohol, drugs and tobacco Depression and stress Eating junk, processed food Nutrition and lifestyle factors affecting fertility Weight – Body fat affects fertility in both men and women. Being too overweight or underweight can adversely impact one's chances of conceiving. Exercise – Exercise has been found to be an effective way of balancing your hormones, managing PCOS (Polycystic Ovary Syndrome), reducing sugar cravings and overall improving fertility. Exercise does not mean over-exercising as this can be a stress on the body and raised stress hormones are known to impact fertility. 15-20 minutes exercise a few times a week is sufficient when trying to fall pregnant, combining cardiovascular and weight training. Find ways of increasing your general movement throughout the day. Stress – Stress is unavoidable and can even be helpful when experienced for a short duration of time and in the appropriate situation. However, chronic, ongoing stress not only adversely affects health, but also impacts fertility. The reason for this is that the sex hormones are made from the same precursors (cholesterol and pregnenolone) as the stress hormones. Stress hormones are our survival hormones and are always prioritised. When people are stressed all the time, they do not have enough of these precursors to produce sex hormones. Stress affects both male and female fertility. If you are planning a pregnancy, learning stress coping mechanisms to restore hormonal balance is as important as exercise and good nutrition. This is why people often find that going on a relaxing holiday results in a successful pregnancy. Stress management includes deep breathing techniques which can be done anywhere and at any time and which have a profound effect on the stress response. Meditation is another stress coping mechanism. Apps such as Headspace, Calm or Buddify can help you get started and offer free trials. Even 10 minutes a day can make a difference. This article goes into more detail on how your body reacts to stress and what you can do to cope with it. Drugs and alcohol – Drugs and alcohol both contain toxins that harm your eggs and sperm. Cutting them out will give your body a greater chance of performing its natural reproductive functions. Nutrition – Good nutrition is essential for maximising your fertility. Your body knows when it is malnourished and will try to prevent a pregnancy from occurring in anticipation that it will not have the resources to support both mother and baby for the next nine months. Try to shape your diet to include as many natural, organic, unprocessed foods as possible. Healthy Fats – Despite recent efforts to educate people about the role fat plays in our health, many still believe that fat is bad and should always be avoided. The truth is that healthy fats are essential to our health and are the most important macronutrient for fertility, not only providing our bodies with the energy stores required to sustain a pregnancy, but also acting as the building blocks for our sex hormones. This article goes into greater depth about the 'big fat fraud'. Heathy fats include those found in foods such as: butter, cheese, full-fat natural yoghurt, eggs, ghee, coconut oil, olive oil and oily fish. Sugar, refined carbohydrates and trans fats – A diet that is high in these can lead to insulin resistance. It is well known that insulin resistance can cause PCOS (one of the leading causes of infertility), and can lead to type-2 diabetes. Insulin resistance can also cause oestrogen to be converted to testosterone, which prevents ovulation. Sugar and trans-fats are lurking in most processed foods, but also in some natural ones. Foods like fried fast food, crisps, biscuits, cakes, crackers, frozen pizza, fizzy drinks and pastries have little or no nutritional benefit and can cause havoc with your hormones. Cutting or limiting them is a very good starting point for getting your sex hormones back in working order. A diet that is rich in fruits and vegetables has been found to both increase fertility hormones in women and increase sperm production in men. Be careful not to overdo sugary fruits, such as bananas and oranges, opting instead for lower sugar options, such as berries, kiwis and avocados. Supplements - Various supplements have been found to be helpful for supporting fertility. These include: Vitamins B12, C, D and E, L-carnitine, N-acetylcysteine, coenzyme Q10 and selenium. Always make sure that you consult a doctor or qualified nutritional therapist before beginning a course of supplements as individual people may have individual requirements and responses. Drinking water - This is probably the most simple factor to take care of right now. Water plays many roles in fertility including creating plump egg follicles and a strong blood supply to the womb lining. Cervical fluid is important for helping sperm to find your eggs and when you are dehydrated, this fluid dries up, affecting the ability of the sperm to travel. We should all be drinking 1 1/2 litres of filtered water each day. Gut health - More and more research is highlighting the important role that gut health plays in many aspects of health, including fertility. Poor gut health and an imbalanced gut microbiome can lead to obesity, PCOS and hormonal imbalances, all of which have an impact on fertility. Including gut-friendly foods such as kimchi, kefir, high-fibre foods and taking a good probiotic can help to restore gut balance. Environmental toxin exposure - Many people do not realise just how prevalent toxins are in our environment. Toxins are present in the air, in your water, in cleaning products and in food containers. When drinking bottled water, avoid soft plastics as these often contain bisphenol A and phthalates, which are thought to increase infertility. Instead favour glass or hard plastic containers. Acupuncture for fertility Acupuncture, the practice of inserting tiny needles at specific points in the body, has been used in Chinese medicine for millennia. One of its many reported applications is for increasing fertility. It is thought that acupuncture can mediate the release of chemical messengers in the brain that control the release of pregnancy hormones. It may also stimulate blood flow to the uterus, making embryo implantation more likely, and lower stress hormones. While the evidence for a direct impact on fertility is mixed, acupuncture's effect on stress is well documented, which makes it a viable supplementary treatment for anyone hoping to fall pregnant.

Seed cycling is a simple and much researched technique that studies have shown can help your body to naturally realign its hormones, including the ones that play a role in conception. If you are struggling to fall pregnant, it could be for a wide range of reasons and there is no panacea that will help everyone, however addressing your hormones is cost-effective, easy and healthy, and may benefit your overall health. This article looks at the simple principles underlying this process and lays out how you can begin your seed cycling journey. What is seed cycling? Seed cycling takes advantage of the nutrients, phytoestrogens, and fatty acids in various seeds to bring your hormones into balance. There are many health benefits that are associated with properly balanced hormones, and many potential health problems associated with an imbalance. Some of the health benefits you may experience include: Better regulation of menstrual cycles Relieving PMS symptoms Relieving symptoms of PCOS (Polycystic Ovarian Syndrome) Easing symptoms of menopause and perimenopause Regulating pregnancy hormones, including oestrogen and progesterone Improved: PMS symptoms menstrual cramps acne short luteal phases anovulation irregular cycles Seed cycling helps your body to restore and sustain its hormone levels, with particular benefit to oestrogen and progesterone by eating different seeds during the different phases of your menstrual cycle. The basic concept is simple: seed hulls contain lignans, which are chemicals that bind excess hormones together, while the oils contain many of the essential fatty acids that provide the building blocks for making hormones. Many people believe that a menstrual cycle should take 28 days, however a normal cycle can take anywhere from 24 to 38 days, with few women cycling in exactly 28. It doesn't really matter how long your cycle is, but ideally it will be about the same length each time, or will gradually change as you mature. How to seed cycle Your menstrual cycle is often divided into four phases: menstrual, follicular, ovulation and luteal. As you can see in the diagram, the vast majority of each cycle is dominated by either the follicular or the luteal phase. These phases are each characterised by the rise and fall of oestrogen and progesterone, which can be assisted by the nutrients in seeds. The follicular phase lasts on average 14 days. It runs from the first day of your period to the start of ovulation and is marked by an increase in oestrogen, which prepares you for implantation. During the follicular phase, take 1 tbsp. each of flax and pumpkin seeds each day. The luteal phase runs from the start of ovulation, often day 15, to the beginning of the next menstruation. During this phase, progesterone rises sharply while oestrogen, which has fallen during the follicular phase, begins to slowly rise again. During the luteal phase, take 1 tbsp. each of sunflower and sesame seeds. The high levels of zinc and vitamin E help to promote progesterone production. Many people opt simply to eat their 2 tbsp. of seeds straight off the spoon each day but you can also add them so smoothies, salads soups, or sprinkle over cereal. You can add a fish oil or vegetarian omega oil supplement to enhance the effects of the seeds.

In a break from my usual recipe format, I am presenting an entire day of low GL recipes on one page. Try preparing these three balanced meals with the included snacks and see how full you feel throughout the day. This whole day of meals falls well within the 35GL allowance for a low GL diet. Breakfast (3GL) Scrambled eggs with smoked salmon and spinach. Lunch (9GL) Tray-baked chicken breast with vegetables. Dinner (10GL) Roasted tomato soup with Parmesan shavings, 2 cheese-flavoured oat cakes. Snacks Baked apple with plain yoghurt (150g) and 1 tsp sunflower seeds (8GL), small bowl of mixed fruit salad sprinkled with 1 tsp mixed seeds (5GL). Scrambled Eggs Recipe: Ingredients 2 large eggs Smidge of cold water Pinch of salt Twist of black pepper 1tsp coconut oil Method: Mix the eggs, water, salt and pepper in a bowl and give it a good whisk until a light, airy texture is achieved. Melt the oil in a non stick pan and add the eggs. Gently fold the eggs with a wooden spoon until they are almost set. Serve on a slice of toasted rye bread with raw spinach leaves and top with smoked salmon slices. Tray Baked Chicken with Veg Serves 2 Ingredients 4 skinless, boneless chicken 2 large tomatoes 1 large onion 1 red pepper 1 yellow pepper 2 cloves of garlic 2 sprigs of thyme 1/2 tsp paprika 1 tbsp balsamic vinegar Method Cut the tomatoes and onion into quarters Roughly chop the peppers Combine all ingredients into a baking pan and toss together Bake for 60 minutes on 180C Roasted Tomato Soup with Parmesan Shavings Serves 2 Ingredients 500g of over-ripe tomatoes 1 stick of celery, roughly sliced 2 garlic cloves, finely chopped 2 sprigs of tarragon 1 tpsb olive oil Handful of grated parmesan Method Heat oven to 200C Roughly chop tomatoes and place face-up on a baking tray Add garlic, herbs, celery and oil. Season with salt and pepper Bake in oven for 40 minutes until ingredients soften Transfer to a mixing bowl and blend to your desired consistency Serve in bowls and sprinkle grated parmesan over the top.

Understanding your menstrual cycle is an important tool in being proactive about your own health and fertility. Many women view their cycle as something to be endured, rather than an important part of the natural ebb and flow of their hormones. Reproductive problems in both men and women are rising at an alarming rate. For this reason, I will be focusing on the topic of fertility for the next couple of months. This article takes a closer look at the role hormones play in the menstrual cycle and the importance of recognising hormonal imbalances which could be impacting one's ability of falling pregnant. A regular, well balanced cycle is often an indicator of general good health. Likewise, a disrupted or irregular cycle can be a sign of wider health issues, therefore learning about the mechanics of your own menstrual process can be a useful tool for understanding and monitoring your own health. It is important to be aware that every woman is slightly different, so please use this guide as a starting point, but let your body be your main source of information on whether your hormones are working in harmony. On average, a cycle takes between 24 and 38 days. People often talk about a cycle being 28 days, however it is actually quite rare for a woman to fit this timeframe exactly and you shouldn't be concerned that your pattern is longer or shorter. Ideally, your cycle will be about the same length each time, but it is quite natural for patterns to evolve as we get older. Monitoring your cycle It is normal to time your cycle from the first day of your period. If you are currently in the middle of a cycle, you can count back to the first day of your last period to find where you currently are. In the event that you aren't currently having periods, you could try using the first day of the moon cycle as a kind of surrogate. Some people believe that menstrual cycles follow the orbits of the moon around the earth, although the evidence supporting this is disputed. While the words ‘menstruation’ and ‘menses’ come from Latin and Greek words meaning month (mensis) and moon (mene), and the average menstrual cycle is 28 days, it is not clear that there is any real link. That said, if you’re not currently cycling, you have to start somewhere, and it may as well be with the phases of the moon. Use this resource to track the moon cycles, so you know where to count from. Decoding your cycle Although we use the term ‘cycle’ there are actually two overlapping and interacting cycles that govern menstruation. One takes place in your ovaries, while the other happens in your uterus. The delicate balance of these hormones, combined with the brain's pituitary gland form an intricate network that can be viewed as three phases: follicular (pre-ovulation), ovulation and luteal (post-ovulation). Let's look at each of these three phases and what is going on in your body at each point in its cycle. The follicular phase begins on the first day of menstruation, or bleeding, and lasts for 10 - 14 days. ‘Follicular’ refers to the follicles that begin to develop in the ovaries from day 1. Assuming that there is no pregnancy present, the top layer of the endometrium (the uterine lining) sheds and is passed out of the body through the vagina, while the remaining lining fills up with nutrients and fluids in preparation for nourishing a newly developed embryo. You can see from the diagram that all the hormones are low during the first half of this process. At around days 10 - 14, oestrogen rises while luteinizing hormone and follicle stimulating hormone spike, triggering the ovulation phase. This hormone surge causes a mature follicle in one of the ovaries to swell and rupture, releasing an egg into the fallopian tube. This process can last around 16 - 32 hours and ends when the egg is released. The newly released egg can survive for around a day during which it must be fertilised if a pregnancy is to occur, otherwise it will be re-absorbed by the body. Because of the variability of each woman's cycle this small window may actually occur anywhere between days 10 and 16. The luteal phase (post-ovulation) runs for the last 14 days of the cycle. Hormone production initially drops off, then oestrogen and progesterone rise to help prepare the endometrial lining to sustain a new pregnancy. If a pregnancy does not occur, hormone production drops off again, signalling the end of the cycle and triggering the breakdown of the endomitrial lining and the beginning of a fresh cycle. It is during the later part of the luteal phase that you may experience pre-menstrual tension (PMS). This can be characterised by irritability, agitation or low mood, and is caused by the drop off in progesterone, which helps you to feel calm when at high levels. Hormonal imbalance and infertility There is a lot that can be done to support your fertility prior to opting for IVF. Although this may ultimately be the route you choose to follow, making nutritional and lifestyle changes (which increase your chances of falling pregnant naturally or, failing that, ensure optimal health to deal with IVF and a subsequent pregnancy) becomes crucial for anyone wanting to have a baby. Low oestrogen levels, for example, can result in infertility but so can oestrogen dominance. Look out for my articles in July/August which will discuss many possible reasons you are struggling to fall pregnant. Look out as well for my programme which will begin early September, helping you get your health and body ready for pregnancy.

If you are looking for healthier options this Easter, without compromising on fun and flavour, you might want to try these chocolate fruit clusters. Xylitol is one of the few healthy sugar substitutes available, while the fruit and nuts help to make these treats both filling, and a real nutrition hit. I have discussed the health benefits of dark chocolate in many places on my website, but did you know that it is a brain food? Eating dark chocolate increases the flow of blood to the grey matter in the brain. It has been suggested that cocoa flavonols would benefit conditions associated with reduced blood flow to the brain, including dementia and stroke. A study of the elderly that looked at consumption of flavonols (in dark chocolate, tea and red wine) led to better cognitive function. Ingredients 100g dark chocolate 15g dried cranberries 25 ready-to-eat apricots 40g pecan nuts 5 Nairns rough oatcakes 2 tsp xylitol 40g flaked almonds Method Melt the chocolate in a glass bowl set in shallow water over a low heat. Blend all ingredients (except almonds) in a food processor until roughly chopped. Add the blitzed mixture and the almonds to the melted chocolate and coat thoroughly. Spoon into 10-12 cake cases and chill in fridge until set.

This delicious heart-friendly salad can be served as a light lunch, or as a side to your main meal. I add avocado to every salad I make. It is the only fruit that provides a substantial amount of heart-healthy monounsaturated fats, as well as being nutrient-dense. Avocados can help to lower total cholesterol and blood-triglyceride levels. They also lower LDL and increase HDL levels. Olives form a cornerstone of the Mediterranean diet, which regularly tops the list of healthiest diets. They have been called 'the world's healthiest food' and are loaded with free-radical zapping anti-oxidants. Try adding a handful of sprouts, particularly broccoli sprouts, to your salad whenever possible. These are rich in enzymes that support blood vessels and reduce inflammatory and oxidative molecules, helping to reduce the risk of heart disease. Sprouts are a powerhouse of enzymes and nutrients. Ingredients black olives romaine lettuce alfalfa/broccoli sprouts pear pomegranate seeds avocado red pepper courgettes For the dressing 1 cup olive oil 1/2 cup of white balsamic vinegar 1 tbl spoon whole grain mustard salt and pepper to taste

Smoothies are a great way to pack in as much nutrition as possible. The raw cacao in this recipe makes it feel like a real treat, but remember that cacao is incredibly rich in antioxidants, and is packed with other nutrients, such as iron, magnesium and calcium. It is also a natural mood elevator and anti-depressant, so can really help to kick-start your day! As with all smoothie recipes, feel free to experiment with the ingredients to find your perfect blend. Ingredients 1/2 banana 1 1/2 cups of milk (preferably dairy-free) or water 1 tablespoon of ground flaxseed 1 large handful of spinach or kale 1 cup of frozen berries 2 tablespoons of raw cacao 1/4 teaspoon of cinnamon 1 splash of vanilla extract Ice Method Simply pop all the ingredients into a blender, blend for 5-10 seconds, then serve and enjoy!