All posts tagged: nutrition

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Bone Broth: A Pregnancy Friend (+ Video)

Published by Carmen

What’s the difference between bone broth and stock anyway?  And why has it suddenly become so popular? Food goes through trends just like fashion does, and bone broth is no exception. Fashionista foodies and health enthusiasts alike have taken to bone broth by storm; it’s the new in drink to have on hand. Coffee is so last year. Okay maybe not, I have to admit that I have yet to see it on the Starbucks menu. But bone broth has really taken off lately, to the point that you can now even buy powdered bone broth protein shakes. And yet, like the fashion world, bone broth has been around for a long time. Perhaps it’s only now that we are finding out the health benefits it can provide. But I think instinctively we’ve always known that it’s what our bodies were craving when out of balance. Can you think of what your mom or grandma might have made you when you were sick? Did anyone say chicken soup? All around the world we have different …

eat yourself fertile

How to eat yourself fertile

Published by Carmen

Is it oysters? No. Chocolate? Not quite (if only though!). Strawberries? Maybe. The answer to eating yourself fertile is not quite as exciting as a special valentines meal. But hey, the oysters and the chocolate at least might get you in the mood! Especially as it’s a common issue that when we have babies on our mind, we can’t get them off our minds. And let’s face it, that’s not always fun. In fact, planning a pregnancy can be such a daunting, exciting, disappointing, joyful and nerve-wracking experience that it certainly tends to raise a lot of questions in our mind. So, let’s start with some good news to brighten up your day! You’re in for some unexpected benefits. Firstly, women who planned their pregnancies seem to have a much lower rate of nausea & vomiting in the first trimester, especially the severe form of it, called hyperemesis gravidarum. Hooray! This is because women who have higher stress levels tend to have more problems with nausea in early pregnancy. And it goes without saying that unplanned pregnancies can be …

omega-3s

The importance of Omega 3’s

Published by Carmen

Omega 3’s in Pregnancy If there’s one thing you shouldn’t miss out on during pregnancy its omega 3 fatty acids. Unless you’ve been living under a rock, you would have heard about the wonders of omega 3 fats, and how important they are for our overall health. And not just in pregnancy that is. Omega 3 fatty acids are found primarily in oily fish (such as salmon, tuna, anchovies, etc), though there are some plant sources such as flax, chia and hemp seeds. But what’s all the hype about? Omega 3’s are essential fats that our bodies cannot produce. We require them for a number of processes such as making hormones, regulating blood clotting, maintaining adequate cholesterol, heart and brain health and much, much more. During pregnancy omega 3’s are very important for the adequate development of the baby’s eyesight, brain and central nervous system. Studies have also linked adequate omega 3 intake during pregnancy to higher child IQ scores. Not only that, but research has shown that it also helps reduce the risk of …

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Warm Squash and Dukkah Salad

Published by Carmen

Halloween might be over, but squash and pumpkin season is still in full swing! This autumnal warm salad really does bring out the best of this versatile vegetable, and it’s so delicious if I do say so myself! I think I could eat this salad every day, it’s warm, satisfying, so good, and of course, healthy. A great combination of iron rich cooked kale, sweet squash, bitter chicory (or endive in the US), salty feta cheese, and crunchy dukkah. YUM. Dukkah? If you haven’t caught onto this trendy aromatic Egyptian nut/seed/spice mix yet, you definitely should. You’ll realise you’ve been missing out all this time! It’s a wonderful combination of hazelnuts (healthy fats anyone?), sesame seeds (really high in calcium- and so necessary in pregnancy!), cumin and coriander seeds (great digestive seeds and warming during the cold months). I’ve added dukkah to this salad, but you can also use it to spice up lots of other dishes such as meat, fish, steamed veggies or even just add some olive oil to make a dip. You can …

greeksalads

The Goddess of all Greek Salads

Published by Carmen

With the weather being so changeable these days it’s hard to decide whether we should still be eating summer-inspired or autumnal dishes. With that in mind, I thought a ‘autumnaly salad’ was probably the best way to go forward. Perhaps it’s the simplicity of a traditional Greek salad that I’ve always loved, but it doesn’t exactly feel like a meal, and rather more of an accompaniment. So this goddess of Greek salads was created to make a more substantial and wonderfully colourful lunch. You know you’re onto a nutrient packed meal when it’s colourful (naturally colourful, not E number colourful, that is) as well as fresh! VITAMIN A DID YOU SAY? So why enjoy this salad other than because it’s delicious and satisfying? Well it’ll be sure to give you a hit of vitamin C, fibre, lycopene, and carotenoids (from carrots and other orange and red coloured fruits & veggies); a form of pre-vitamin A. Wait, vitamin A did you say? I can almost sense your quizzical look appear with the mention it. That probably …

bread

No knead Spelt & Multiseed Bread

Published by Carmen

Nothing beats the smell of freshly baked bread. Especially when you’re pregnant and craving carbs like crazy. Bread is one of those real comfort foods that goes with pretty much anything, at any time of day. I will admit that I am a bit of a bread snob, and my favourites are always the crusty and wholesome breads. But let’s be honest, who actually has the time to bake bread? Well, with this recipe, you will. Because it takes all of about 10 minutes. Max. (excluding baking and fermentation time that is). But first, let’s talk about why you should take 10 minutes out of your day to make your own bread. Unfortunately a lot of the supermarket breads are not very nutritious. Sliced bread, even if it is brown (which can sometimes just be dyed brown! not actually be wholemeal-brown), often has extra yeast, sugar and added chemicals to make the dough rise quicker, allowing for little or no fermentation time. Fermentation is normally required to allow for air pockets to develop making the bread …

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Vitamin D for a Healthy Pregnancy

Published by Carmen

Vitamin D deficiency has been a hot topic in the media lately, and is associated with a whole range of maladies and health problems. But what’s all the fuss about? Vitamin D deficiency is more common than you might imagine. In a London antenatal population, vitamin D deficiency was found in 64% of Middle Eastern women, 58% of black women, 47% of Indian Asian women, and 13% of Caucasian women. This is because the more pigmented the skin, the less vitamin D is absorbed. Obesity is also associated with lower levels of vitamin D in both pregnant women and their babies, with 61% of women who were obese found to be vitamin D deficient. And although you may be someone who takes every opportunity to be out in the sunshine, when wearing sunscreen with factor 8 or over, the ultraviolet light the body needs to create vitamin D is blocked out. Without enough vitamin D the gut cannot absorb calcium and phosphate adequately, which can lead to a number of complications with both mum and …

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Folic Acid, Folate and Methylfolate: Which is best?

Published by Carmen

Okay this is a little bit of a technical post, so scroll down to the ‘So what does this mean for you?’ part if you want to skip the first bit. Folic acid is a B vitamin (B9) that is known to be necessary in early pregnancy. Folic acid is actually the synthetic form of folate, which in turn is naturally occurring and mainly found in green vegetables, beans, and lentils. Folic acid supplements are recommended to be taken when trying to conceive and during the first trimester of pregnancy, to prevent neural tube defects in the baby, such as spina bifida and anencephaly. Some research also suggests that folate plays a role in preventing congenital heart disease and oral clefts in the baby, as well as reducing the risk of preterm birth. Folate has a much bigger role in our bodies that just preventing spina bifida though. It is responsible activating, making and repairing our DNA. It is also in charge of cell division, blood cell production and the conversion of homocysteine; a protein …

avocado kale mango smoothie

Avocado Mango and Kale Smoothie

Published by Carmen

Avocados are the one of the latest fruits to be labeled as a superfood. It is rich in healthy fats, and therefore helps slow down the absorption of carbohytrates to help maintain a stable blood sugar. This smoothie also contains iron, vitamin C, omega 3’s, protein, fibre and lots of vitamins and minerals to keep you well nourished. It is a healthy treat you can enjoy for breakfast or as a snack on the go! It is so quick and easy to prepare, it’ll take you two minutes to make in the morning, and perfect for those days where you may not feel so hungry first thing so you can bring it with you and enjoy it later. Ingredients 1 cup fresh or frozen mango (about 1 large mango ) 1 whole orange peeled and seeded, cut into 1/4s 1 cup of chopped kale 1 banana 12- 15 raw almonds 1/2 avocado 2 tablespoons chia seeds 2 cups water Instructions Combine all the ingredients in a blender and process until smooth. Enjoy!