There is a classification called the NOVA scale that rates foods by the level of processing. The four levels are Unprocessed and minimally processed foods  Processed culinary ingredients  Processed foods  Ultra-processed foods  This week I explain how we came up with these levels and what foods are in each ..read more

The Blue Zones, are regions around the world known for their exceptional longevity and vitality, and they offer valuable insights into the role of community in health and longevity. In places like Okinawa in Japan, Sardinia, and Ikaria, strong social bonds and a sense of belonging are deeply ingrained in daily life. From shared meals to intergenerational interactions, community is woven into the fabric of these societies, contributing to the health and happiness of their residents. Don't underestimate the power of community and connection. Whether it's sharing a meal with loved ones, participa ..read more

Stress triggers the body's "fight or flight" response, releasing hormones such as cortisol and adrenaline to prepare us to deal with perceived threats. While this response is crucial for survival modern life means that we are exposed to chronic stress, and this has a negative impact on our health. Whilst we can't get away from stress there are some practical strategies we can employ to mitigate it's effects - listen to find out more. Link to blog post - Beyond the Plate A huge thank you to the podcast sponsor, Revive Active, Ireland's leading Super Supplement Brand, their award-winning powder ..read more

Sleep is often undervalued in today's fast-paced society, yet it plays a crucial role in overall health and well-being. Quality sleep is essential for physical health, cognitive function, emotional regulation, and immune system function. During sleep, the body repairs tissues, particularly those in the digestive system. It consolidates memories and learning, regulates hormones, and supports brain function. Without adequate sleep, these vital processes are disrupted, leading to a host of negative consequences. Discover the secrets of sleep and how quality rest can supercharge your health and en ..read more

Is sugar addictive? Scientists studied what happens when we eat sugar and found that it activates dopamine, which is the same chemical activated when taking drugs such as cocaine. This has led to the idea that sugar is addictive, but while you may crave it, it's a bit of a stretch to say it is truly addictive. The key is to first find the extra sugars hiding in your diet.  Then retrain your tastebuds, which I recommend takes 28 days. You will be amazed at how different your food tastes, and some of the "treats" you used to enjoy will taste overly sweet and artificial ..read more

When you eat a chocolate bar or a dessert you know that you are going to be eating sugar. And for most of us, we enjoy the taste and it doesn't cause us a problem. However, sugar is hiding in many foods so many of us are consuming much higher levels than we realise. Green washing is the term we use when foods look healthy from the packaging but when you read the label you realise that they are not what they seem.  You might be surprised to hear where sugar is hiding in your diet ..read more

The idea behind sweeteners was good but it's clearly not working, so what went wrong? Are our bodies meant to be digesting chemicals that taste sweet but have no nutrients or calories?  What can we include in our diet that are naturally sweet instead? These are the topics discussed in this weeks podcast, part 2 of our 4 part series about sugar ..read more

Our body quickly breaks down sugar in our diet into glucose, however, it also breaks down other food sources into glucose such as simple carbohydrates, vegetables and fruits and even protein. Glucose is our body's primary source of energy, and insulin is the hormone that helps is utilise glucose. If everything works fine, any excess glucose is stored in our muscles and liver. However, if we have too much glucose, we will store it as fat. And if we produce too much insulin we can become insulin insensitive. Both have a negative impact on our health and wellbeing   ..read more

Ideally, we want to be eating a wide and varied diet that will provide our body with the necessary nutrients. However, if you or someone in your family doesn't eat a varied diet, they may need additional support. Additionally, it can be helpful to increase certain foods or supplements to help the body deal with the virus. The health of our immune system is affected by various lifestyle factors such as our gut health, stress levels, and sleep patterns. In this week's podcast, I will provide easy-to-follow guidelines to help you achieve balance in these areas. Read the full blog post here. A hug ..read more

The ideal response of our immune system to foreign threats lies in having a balanced reaction. An excess of reaction may lead to autoimmune conditions, while insufficient reaction may result in sickness. Our focus when it comes to food should be on the nutrients and ingredients that aid in developing a robust immune system, and those that facilitate the elimination of waste and the repair of any damage. When we eat real, whole, and seasonal foods, it is easy to consume a diet that is rich in the ingredients we need to support our overall health. The key is to give the body what it needs to sup ..read more