Author: lifestylesister

Easy Gluten Free Blackberry Muffins

by lifestylesister

blackberry-gluten-free-muffins-graphic

This is my seasonal muffin recipe…after all what better way to use up some of the abundance of blackberries I find on my dog walks!

These muffins are so quick and easy to make and they taste delicious.  I used 2-3 tablespoons of Natvia instead of 2 tablespoons of honey which was in the original recipe, you can use whatever sweetener you like though.

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natvia-graphic

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Beat the Winter Bugs with Thieves Oil

by lifestylesister

thieves-oil-graphic

Thieves oil is one of those blends I feel everyone should know about.  It has so many uses and is a good natural alternative to chemical based products.  Thieves oil dates back to the 15th Century (1413) when the whole Europe was engulfed by the Bubonic Plague or Black Death.  A small group of thieves seemed immune to the disease.  They would enter the homes of Black Plague victims and steal jewellery and money, with no fear of touching the infected bodies.  The Thieves came from a long lineage of apothecaries and had knowledge of how to use oils medicinally and prophylactically against disease.  The oil blend  they rubbed all over their bodies protected them from this deadly disease.

 

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Thieves oil is a potent blend of essential oils which really does work!  The image above shows a petri dish filled with with E.coli bacteria.  In the middle is filter paper soaked with Young Living Thieves oil.  As you can see, the E.coli didn’t stand a chance!

How to use Thieves Oil

NOTE: Always test essential oil on the soft part of your inner arm to check for any reactions.  Not everyone can tolerate essential oils.  When applying  directly to the skin, dilute in a little carrier oil.   If you are pregnant or breast feeding, consult with a qualified therapist before using essential oils.

  • Germs – Diffuse to kill airborne bacteria, germs and mould
  • Colds and Flu – Diffuse, apply to the soles of feet or take internally to help relieve cold and flu symptoms by placing a few drops in a capsule and swallowing with water
  • Toothache – Apply directly to the gums to numb toothache or gums
  • Headache – Place a drop on your thumb and press to the roof of your mouth for headache relief
  • Sore Throat – Add a couple of drops to a cup of hot water to create a thieves tea, drink or gargle this mixture to help sooth the sore throat
  • Bee & Wasp Stings – Apply to bee and wasp stings to neutralise toxins and stop pain
  • Airborne germs – Diffuse 6-8 drops of Thieves oil to eliminate airborne bacteria
  • Aches & Pains – Rub 2 -4 drops of Thieves oil in 1 tbsp. of carrier oil (olive/sweet almond/jojoba oil) on aches and pains
  • Plant and flower insect repellent – Mix 4 drops in 4 oz water to spray on plants and flowers

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Thieves Spray Recipe

2oz Dark glass bottle

1 tsp Organic witch hazel

10-15 Drops of thieves oil

Almost 2 oz of distilled water

Use this spray to kill airborne germs and as a hand sanitiser.  I’m going to take mine into the supermarket and spray the trolley handle – I’m sure that’s where I picked my last cold up from!!

Further reading:

Essential Oils for Healing and Staying well

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How to beat inflammatory diseases with the TREAT APP

by lifestylesister

app_deviceThe past few months I have been trialling a new App called TREAT.  If you have irritable bowel, acne, psoriasis or any other inflammatory conditions, or are simply new to healthy eating and don’t know where to start, this App is for you!

TREAT offers a customised 8-week programme to guide you through an anti-inflammatory way of eating, along with shopping lists, recipes and healthy foods to regularly include in your diet.  You will be allocated a real life nutrition coach, so this really is worth taking advantage of!  At the time of writing this post, to my knowledge the App is still free, so download it and give it a go!  This would be a great app for health professionals to recommend to their patients to help them on the road to full health through dietary changes.

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Tasty Paleo Blueberry, Courgette and Chia Seed Muffins & Recipe

by lifestylesister

Blueberry & Courgette Muffins

Who says muffins are bad for you?  The kind you buy at Costa with your coffee might be detrimental to a healthy diet, but these ones definitely won’t be!  You don’t have to sacrifice taste for healthy food as these muffins will prove, plus I’ve listed just some of the health benefits below.  So, throw away the junk and feast on these gorgeous refined sugar free, gluten free and dairy free muffins…

Courgettes:

  • A good source of Potassium, a heart friendly electrolyte which helps in lowering blood pressure by countering the pressure-effects of Sodium.
  • They contain moderate amounts of folates (important for cell division and DNA synthesis.
  • Contain moderate levels of B-complex vitamins such as Thiamine, Pyroxidine, Riboflavin and minerals like Iron, Manganese, Phosphorius and Zinc.
  • A good source of dietary fibre – helping with food transit through the intestines and offering some protection against certain bowel cancers.

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Blueberries:

  • High in phytonutrients functioning as anti-oxidents and anti-inflammatory compounds in the body.
  • Potential benefits for the nervous system and brain health.
  • Evidence they can improve memory with regular consumption.
  • Low on the glycemic index scale (GI), therefore having a favourable impact of blood sugar levels.

Chia Seeds:

  • High in protein
  • High in fibre
  • Contain Calcium, Manganese, Magnesium and Phosporus
  • Contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2
  • Contain Omega-3 fatty acids

Baobab Powder

  • Very high in Vitamin C
  • Rich in Potassium, Calcium and Iron
  • Contains plenty of B-Vitamins, Magnesium and Anti-oxidants

Medjool Dates

  • Good source of insoluble and soluble fibre – which can significantly lower cholesterol naturally
  • Natural energy booster
  • Good for constipation relief
  • Packed full of vitamins, minerals and fibre

To keep these muffins gluten free I have used almond four and coconut flour.  If you can’t eat almonds they can be made by substituting with more coconut flour and tapioca flour.

I try to substitute sugar for Medjool dates in my recipes because, although they are sweet, the sweetness is natural and they do offer some health benefits, whereas sugar does not.

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Easy Homemade Sauerkraut & Recipe

by lifestylesister

Saurkraut

Everyone’s talking about probiotics and fermented food so I thought I’d share a Sauerkraut recipe with you.  It’s probably one of the easiest fermented foods to make, especially if you’re just starting out, it’s also incredibly good for you.  Sauerkraut helps to colonise the gut with beneficial probiotic bacteria, which in turn can lower the risk of a whole host of modern diseases.  For anyone who doesn’t know it, about 80% of the immune system is in the gut, so it makes sense to put nutritious food down the hatch!  Eating fermented food such as sauerkraut is also a much cheaper way to get your probiotics, so if you’re on a budget it’s ideal.

For a more in depth look at the health benefits of this wonder food read the article by natural health expert Dr. Axe here

Easy Homemade Sauerkraut Recipe→

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Beetroot Dark Chocolate Brownies…Taste like Oreo’s, only good for you!

by lifestylesister

beetroot chocolate brownie

If you like Oreo’s you are going to LOVE these beetroot chocolate brownies.  I don’t eat oreo’s anymore…one look at the ingredients stops me in my tracks.  I don’t eat that sh*t, not now, no way jose!  Do you know what’s in an oreo??!  Well let me tell you, it’s CR*P! There’s no nutrition in an oreo…full stop.

Ok, I’ve said my piece, but we all like a chocolate treat don’t we? However, if like me you don’t want to put your health in jeopardy, I have the solution.  These beetroot beauties are gluten free, dairy free and refined sugar free.  They are indeed still a treat, so please don’t think I’m saying it’s ok to sit on the sofa and stuff your face! I have used medjool dates for the sweetness because at least you are getting some nutrition from them, details of which you can find here.  I’m not a vegan so there are eggs in this recipe, but I’m sure any vegan will have a substitute up their sleeve 🙂

For the fat I use coconut oil…you won’t find anything as ghastly as margarine in any of my recipes…just pure, beautiful coconut oil.  Research shows that coconut oil can help protect against Alzheimer’s.  If you’re interested click here to read the article.

For the ‘flour’ part I use almond flour, which is basically ground almonds and coconut flour.

I believe this recipe is a show stopper.  I think you will be impressed and all those people who gloat at me, whilst eating a Ginsters pie, a packet of crips, and a bag of chocolate buttons washed down with a bottle of lucozade (you know who you are)…I challenge you to tell me this recipe doesn’t taste like it’s BAD for you!

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Paleo Inspired Carrot Cake Muffins

by lifestylesister

Carrot cake

I’ve wanted to share this recipe for a while because it’s one of my favourites and it’s so easy to make.  From a health point of view, there’s no refined sugar, dairy, grains or gluten. However, let me just say this does not compromise the taste in any way.  This is a satisfying recipe even if you don’t have any known intolerances to the foods I’ve mentioned.

The original recipe came from the website Primally Inspired, but as with most recipes I had to tweak it a little bit to make it my own (I can’t help myself!).  The only sweetness in comes from medjool dates, plus the carrots.  You won’t find yukky, inflammatory margarine in these beauties either…just good quality coconut oil.  I prefer to use odorless coconut oil which you can buy here. 

These are a much healthier carrot cake alternative to feed the family.  They’re tried and tested on Jez and his pilots…I can safely say they went down a treat 🙂

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Even the icing is dairy and refined sugar free, it’s a winner!) 

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Gluten Free Hot Cross Buns for Easter

by lifestylesister

Since it’s Easter I thought I would share this tried and tested recipe for a lower carb, gluten free version of the hot cross bun.  Ok, in the photo I missed out the cross on the buns, but I guess it doesn’t really matter!

FullSizeRender hot cross buns in tin

Since there is no wheat flour and hence no gluten in this recipe, don’t expect them to be just like a normal hot cross bun, they are a bit heavier but the taste is still great, I promise you.  They are delicious toasted with a little goats butter (I cant tolerate dairy, including butter unfortunately).
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How to do Facial Exercise and why I’m giving it a go…

by lifestylesister

Actually, this is my second time around at facial exercise.  In my haste, I had been doing them incorrectly.  I wasn’t really sure if they were working or not, even though my fiancé Jez thought they were.  Like anything, when you don’t see amazing results as quickly as you’d like, things fall by the wayside.  However, it didn’t make sense to me that they ‘wouldn’t’ work, so I investigated further.  Another email from FACEROBICS dropped into my inbox which led to aError Horror The BSOD error has certainly succeeded in dreading users with whatever color deeprootsmag.org viagra shop uk it appears in. It cheap viagra without prescription provides the essential nutrients, vitamins and minerals to reverse the aging process! At the same time, it is essential to look after atherosclerosis and other causes. SPF Record mismatch: Sometimes SPF bought this viagra for records will be mismatched. This product has also resemblance to commander levitra PDE5 receptors about 40% of Sildamax . video on why the exercises weren’t working for some people.  Peta (the lady in the videos) explained why.  It turned out I had been doing everything wrong.  I had been doing the same exercises for too long, I hadn’t been taking 1 day off per week, I wasn’t following the programme correctly, etc. etc.  It’s kind of good because it means I can give it another go and follow along to the letter.

Continue to the FACEROBICS programme →

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Workplace Health Hacks by Lifestylesister & Nuts.com

by lifestylesister

For this post I’ve teamed up with Nuts.com to bring you some healthy workplace recipes and ideas for staying fit at work.  If you find yourself sitting all day take a look at our Workplace Health Hacks graphic below for some inspiration.  It’s important to be conscious of your health each day.  Over time you will definitely notice the benefits of incorporating some of these ideas!

Lifestyle%20Sister%20Workplace%20Hacks

There’s no denying that planning and preparation are everything if you want to stay healthy in the workplace.  When your life gets busy and you’re out of the house from 7am-7pm you cant just roll out of bed and wonder what you are going to eat that day…trust me, I’ve been there!  Your meals need to be pre-prepared.

Since I found out I need to avoid Gluten and Dairy, the simplest lunches for me are always a homemade vegetable soup (liquidized as this helps prevent gas!) or a large salad in the spring/summer months.  Your imagination is the only thing holding you back here!
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That’s the main meal taken care of, but what about the snacks?  Take a look at these healthy snacks by Nuts.com for all occasions, and for that afternoon hunger at work, check out their healthy work snack recipes.  It’s so much better for your health to make everything at home using good quality, organic ingredients. We are what we eat and drink, your energy tomorrow is what you ate and drank today!

Stay well! 🙂

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