Health Benefits of Lettuce

    Health benefits of lettuce include lowering cholesterol levels, cancer control, protection of neurons, sleep induction, anxiety control, lowering inflammation, and providing a supply of antioxidants.   Lettuce contains moisture, energy, protein, fat, carbohydrates, dietary fibre, and sugars. The minerals and vitamins found in lettuce include calcium, iron, magnesium, phosphorous, potassium, sodium, zinc along with vitamins like thiamin, riboflavin, niacin, folate, vitamin B-6, C, A, E, and vitamin K.   Vitamin K – 217% Vitamin A – 148% Vitamin C – 30% Manganese – 13% Folate – 10% Potassium – 6% Iron – 5% Dietary Fibre – 5% Calcium – 4% Protein – 3% Carbohydrate – 1% Calories – 1%   Anti-Inflammatory Properties: Lettuce possesses anti-inflammatory properties that help in controlling inflammation. Lettuce extracts have shown significant controlling power over inflammation induced by biocatalysts like lipoxygenase and carrageenan.   Protects Neuronal Cells   Lowers Cholesterol Levels: Lettuce can be beneficial in lowering cholesterol levels that often lead to cardiovascular disease and other dangerous conditions.    Induces Sleep:  Research into the extracts of lettuce resulted in the isolation of a depressant chemical. This chemical, when administered in experimental animals, showed significant sedative effects. Decreased heart rate and ventricular contractions were also observed. This particular chemical acts by blocking the excitatory signal processes of muscular and...
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Health Benefits of Kiwi Fruit

    The kiwi fruit is packed with vital nutrients such as vitamin E, copper, vitamin K, choline, magnesium and phosphorus. It is higher in vitamin C per ounce than most other fruits.   Calories: 42 Protein: 0.8 grams Total fat: 0.4 grams Fiber: 2.1 grams Vitamin C: 64 milligrams Vitamin A: 3 micrograms Iron: 0.2 milligrams Potassium: 252 milligrams Folate: 17 micrograms.   Here are the health benefits of kiwi fruit- Helps Your Digestion with Enzymes Kiwi contains actinidain, a protein-dissolving enzyme that can help digest a meal much like the papain in papaya or bromelain in pineapple.   Helps Manage Blood Pressure It contains high level of potassium which helps keep our electrolytes in balance by counteracting the effects of sodium. It also lowers blood pressure as it can help negate the effects of sodium in the body.   Protects from DNA Damage The unique combination of antioxidants in kiwi helps protect the cell DNA from oxidative damage. Some experts suggest this can help prevent cancer.   Boosts Your Immunity Since it is high in vitamin...
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Rainbow Salad

    Ingredients: Yellow Beets Green Beans Purple Potatoes Parsnips Rosemary Salt and pepper to taste You may add additional herbs and spices too.   Method: Roast at 385 F/ 195 C for about 30-45 minutes. Check half way to see if vegetables are cooked. I like mine crunchy but we just need to give the potatoes enough time to cook through.   Recipes on www.catarinacatarino.com  Catarina is a Mind – Body – Movement and Nutrition Coach who helps people transform their relationship with food and their bodies so they can reclaim the health, vitality and self-worth they seek. Her method is integrative. After 2 decades of struggling with food disorders and alcohol addictions, she has an in-depth understanding of the effects our mental and emotional state have on health, mood and weight. Today, drawing from 16 years in the Exercise and Wellness industry, she unites movement and posture with cutting edge nutrition and eating psychology for an approach that heals and transforms people inside and out.          ...
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Hydrate For Health

    I recently met up with my friend Paul Harper who is a cancer coach, nutritionist and naturopath (www.yourcancercoach.com) , and he shared with me the importance of water and how it affects our health.    Water, after oxygen, is the most essential element to life and is crucial for efficient metabolism and health maintenance. A healthy adult body should comprise 75% water and this must be constantly flushed to optimise health and vitality.    Water carries out numerous roles in the body. It delivers nutrients and oxygen via our blood stream, flushes wastes from the body, cushions and lubricates joints and improves skin and tissue elasticity by maintaining healthy cellular fluid levels. Body fluids also help alleviate hunger and produce energy by providing the solution the body needs to transmit electrical messages around.   The below infographic demonstrates how our body is comprised of water and the percentage breakdown of each organ-     Which raises the question “How much should you drink?” We are regularly told “8 glasses” per...
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Coleslaw

    Coleslaw Ingredients- Red and Green Cabbage Carrot Apple Lemon Natural Yoghurt Walnuts, Almonds, Seeds   Instruction- – Finely slice some red and green cabbage. – Either grate or use a mandolin slicer to finely chop a carrot and an apple. – Squeeze half a lemon over the ingredients and fold them over each other until well combined. – Top with approx. 4 tablespoons of natural yoghurt, and combine well. – Sprinkle walnuts, almonds, or seeds Enjoy! ?   Kirsty Salisbury is a Health, Lifestyle & Fitness Coach who is all about embracing life, living healthy, and making the most out of ourselves. She runs her own successful coaching business offering both 1:1 and group programs to help women embrace life and to get the most out of their health.  She teaches indoor cycling classes, women’s boot camp sessions, and also mind and body transformation programs.  She is a graduate of The Institute of Integrative Nutrition, Precision Nutrition and also a certified Personal Trainer. To find out more, or to connect with Kirsty personally,  you can visit www.kirstysalisbury.com or email kirsty@kirstysalisbury.com       ...
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Honey Balsamic Chicken

      Honey Balsamic Chicken  Ingredients- Chicken breasts Balsamic Vinegar Honey Coconut Oil Salt/Pepper Chilli flakes Crushed Garlic Thyme Rosemary   Instruction Marinate chicken breasts in a mix of balsamic vinegar, honey, coconut oil, salt/pepper, chili flakes, crushed garlic, thyme and rosemary. On a tray (with sides), place some chopped up potatoes and cherry tomatoes. Lightly season with salt, pepper and olive oil. Bake for 25 mins, then place the chicken on top, along with some green beans and the rest of the marinade. Bake for 40 mins.    Kirsty Salisbury is a Health, Lifestyle & Fitness Coach who is all about embracing life, living healthy, and making the most out of ourselves. She runs her own successful coaching business offering both 1:1 and group programs to help women embrace life and to get the most out of their health.  She teaches indoor cycling classes, women’s boot camp sessions, and also mind and body transformation programs.  She is a graduate of The Institute of Integrative Nutrition, Precision Nutrition and also a certified Personal Trainer. To find out more, or to connect...
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Cabbage Carrot Brussels Sprout Salad

    Ingredients Cabbage Carrot Brussels sprout Courgette, Lemon Sunflower and pumpkin seeds   Instructions Chop up some carrots into sticks Shred some cabbage and courgette Finely chop some Brussels Sprouts Squeeze a lemon over the ingredients, and combine well. Lay out onto a platter and sprinkle with sunflower and pumpkin seeds   Kirsty Salisbury is a Health, Lifestyle & Fitness Coach who is all about embracing life, living healthy, and making the most out of ourselves. She runs her own successful coaching business offering both 1:1 and group programs to help women embrace life and to get the most out of their health.  She teaches indoor cycling classes, women’s boot camp sessions, and also mind and body transformation programs.  She is a graduate of The Institute of Integrative Nutrition, Precision Nutrition and also a certified Personal Trainer. To find out more, or to connect with Kirsty personally,  you can visit www.kirstysalisbury.com or email kirsty@kirstysalisbury.com       ...
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EGG FRITTATA

    Ingredients: 4 eggs 2 kale leaves torn and chopped to bite size pieces (or use spinach or your favorite green) 3-4 baby bella  or crimini mushrooms sliced (optional, but I would add these for nutrients!) 6-8 grape tomatoes sliced (any tomatoes will work diced small) 1/4 leak finely chopped (or use some diced onions) 1/2 teaspoon olive oil or oil of your choice Salt and pepper to taste   As always substitute your favorite vegetables of choice or what you have on hand! I had these ingredients in my fridge. I also add bell peppers, fresh herbs or even cooked potatoes to my frittata!   Method: Whisk the eggs, add all the chopped vegetables, salt and pepper and mix well. To a heated pan add the oil and egg vegetable mixture. Cook until eggs are 90% done (I covered the pan for part of the time) and make quarter slices in the pan with a spatula. Flip all the slices over and cook for a...
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Green Tea with Umeboshi

    In a mug of green tea, add one Umeboshim (pickled plum) without the pit. Stir with a spoon and drink the tea, then eat the Umeboshi.   Good for fatigue recovery and is also an antioxidant   Chieko El-Jisri is an author of “A Patient’s Perspective” which is about a caregiver’s guide to assisting people with dementia. If caregivers lack patience and attempt to rush or force things instead of calmly dealing with their dementia patients, conflict can be created between them. Dementia patients cannot explain their own behaviour and are not responsible for their actions. The caregiver should endeavour to understand the severity level of the disease, and deal with it according to the dementia patient’s needs—especially in the early morning busy time, when taking care of the patient’s daily requirements, and when seeing to their patient’s emotional care.   http://www.apatientsperspectivebook.com/     ...
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Mint Tea

    Fresh or dry mint can be used. Put five to six mint leaves in a mug Add boiled water and stir Enjoy!? Good for stabilized metabolism   Chieko El-Jisri is an author of “A Patient’s Perspective” which is about a caregiver’s guide to assisting people with dementia. If caregivers lack patience and attempt to rush or force things instead of calmly dealing with their dementia patients, conflict can be created between them. Dementia patients cannot explain their own behaviour and are not responsible for their actions. The caregiver should endeavour to understand the severity level of the disease, and deal with it according to the dementia patient’s needs—especially in the early morning busy time, when taking care of the patient’s daily requirements, and when seeing to their patient’s emotional care.   http://www.apatientsperspectivebook.com/     ...
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