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This liver loving green soup is a light, warming and anti-inflammatory. It contains broccoli, leek, garlic and turmeric which all contain substances that help support liver detoxification. This nourishing soup also contains nutrients to help keep your immune system strong and vital during these cooler months. It’s a delightful soup to enjoy when you feel like something light, or if you work late and need a lighter meal to digest when you get home this soup is the perfect option for you! Enjoy this as it is or with my homemade go-to gf loaf.

Ingredients:

  • 1 broccoli, cut off the broccoli head and roughly chop them

  • 2 courgettes, cut into half moons

  • 1 leek, chopped

  • 3-4 garlic cloves, peeled and chopped

  • 1 can chickpeas

  • 1 can coconut cream

  • 1-2 cups water

  • 2 tsp turmeric

  • 2 tsp cumin seeds/powder

  • Salt & pepper

  • Topping options: feta, fresh herbs, chopped nuts, drizzle of olive oil

Method:

  1. Add add ingredients into a large soup pot.

  2. Boil all ingredients for 20 minutes until vegetables are cooked through.

  3. Blend with a hand blender until smooth.
    Top with your desired toppings.

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Seeing you guys love all my loaf recipes so much, particularly my coconut banana bread (not only because it's delicious, but because it's so darn easy to make) I thought I would create another one bowl yummy loaf for you. Also, I just got 3 bags full of lemons from my mum's lemon trees, so it’s only fair that I come up with a new healthy recipe for you guys. And here you have it, my lemon and blueberry paleo loaf. The perfect afternoon snack, or enjoy this with friends alongside a delicious pot of coffee or tea during the weekend.

Ingredients

  • 6 eggs

  • 1/4 cup coconut oil, melted

  • 1/4 cup pure maple syrup

  • 1/4 cup lemon juice (1.5-2 juicy lemons)

  • Rind from 1 lemon

  • 2/3 cup coconut flour

  • Pinch of salt

  • 1.5 cups blueberries (frozen is fine)

Method:

1. Heat oven to 180 degrees celsius, and line a loaf tin with baking paper.   

2. Add all ingredients into a bowl, except for the blueberries and mix well. Once well combined, add in blueberries and stir-together. 

3. Pour mixture into the loaf tin and fan bake for 40 minutes, until skewer comes out clean. Leave to cool, slice then enjoy!

 

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One thing I hear from new clients is that they always struggle with healthy snack ideas or don’t have the willpower to say no to work treats. They have a tendency to put their hand into their works lollie jar or cookie jar instead. So, while I work with them on how to over come that and break their habit along with giving them some healthier snack ideas I thought it was only fair to share some of these snack ideas with you too.

Before becoming a Registered Clinical Nutritionist I worked in the corporate world for 4 years (in digital marketing), so I know how challenging it is to work in an office with temptations all around you, constant birthday morning tea’s or afternoon tea’s, department celebrations or meeting with lunch/nibbles being shouted, free snack cupboard, colleagues who constantly bring in delicious gluten, dairy and sugar filled baking or Friday night drinks and snacks. I get it, it’s a challenge. Willpower or saying no doesn’t just happen overnight but it is possible, because if I can do, so can you!

Willpower (or a mindset shift) will come when you start to make your health a priority, when you start to eat a balanced diet that balances blood sugar as this helps to reduce cravings, when you start to reduce stress so the need to “stress eat” declines, when you start practicing self-love and stop eating to fill an emotional gap, when you become more mindful and in tune with how your body and hunger is feeling.

Any who, I digress. Today I’ve decided to share with you 10 healthy nutritionist-approved snack ideas that hit the spot for when you’re feeling peekish but want to keep your health in check.

  1. Veggie sticks with hummus or pesto - a simple nutritious snack you can prep in a matter of minutes.

  2. Nori wraps - an extremely nutritious and a fantastic way to bump up your daily iodine intake which is important to support thyroid health (which helps to support hormonal health, energy and weight management).

  3. Bliss balls - one of my personal faves, try out chocolate bliss balls, coconut fat balls, sugar free, matcha balls, hormone balancing bliss balls .

  4. Homemade paleo protein bar - delicious and nutritious and only takes 5 minutes to whip up.

  5. Green smoothie - filled with spinach, fruit, 1 tbsp nut butter or coconut oil, water/milk of choice and protein powder.

  6. 1-2 boiled eggs - you could boil up 6-8 eggs in the weekend and grab one or two to enjoy as a snack or tossed through a lunch meal.

  7. A handful of nuts - another simple nutritious snack you can whip up in a matter of minutes.

  8. An apple smeared with either tahini, almond/peanut butter - may sound strange but this one is a goodie, truse me!

  9. Greek or coconut yoghurt topped with a handful of berries and a sprinkle of chia seeds, pumpkin seeds and cinnamon - a delicious and refreshing snack that can easily be whipped up in 2-3 minutes.

  10. Coconut banana bread toasted and topped with peanut butter - because what’s life without a little bit of banana bread. This bread takes less than 10 minutes to make, it toasts well and also stores well in the freezer.

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Apple cider vinegar (ACV) is so versatile which is why I’m such a huge fan of it. It’s something I personally add to water regularly to help support digestive health, this is also something I often recommend to clients as well.

ACV has been used in tonics and remedies to aid in overall good health, weight loss, reducing cholesterol, lowering blood sugar levels and warding off a cold. Triona from Wendyls is also a big ACV fan and has kindly shared with us 15 different ways you can use ACV.

Try using Apple Cider Vinegar …

  1. Taking a tablespoon diluted in warm water each morning helps get the digestion system going.

  2. To treat fungal infections by soaking in it twice daily until cured.

  3. As a compress by soaking a cloth in ACV, then apply to the area to ease pain.

  4. To get rid of bad breath, gargle with ACV for 10 seconds and spit out, repeat if necessary

  5. By adding a tablespoon to your water bottle when working out to add in fighting lactic acid build up.

  6. Under your arms as a quick natural deodorant, pat a little on and leave.

  7. For acidity/heartburn add 1 teaspoon to 1/2 cup warm water and drink every 15 minutes.

  8. As a soak for your hair and scalp. Pour on 1/3 of a cup (after your regular shampoo and conditioner routine) of ACV and leave for 15 minutes then rinse for shiny detangled hair and a dandruff free scalp.

  9. As a detox bath, add 2 cups Epsom salts, 1 cup ACV and a few drops of Lavender Essential Oil to your bath and soak.

  10. To help balance the PH of your skin, use as as a toner; 1 part AVC to 3 parts water

  11. On pesky fruit flies, banish them by putting some ACV into a shallow dish with a drop of Green Goddess Castile Soap, set it on the counter as a trap.

  12. Make a delicious light salad dressing by using instead of balsamic vinegar.

  13. Clean your produce, wipe over fruit and vegetables with some ACV to remove any toxins.

  14. Make your rice super fluffy! Add a teaspoon to the water when cooking your rice, no smell will remain and your rice will be light and fluffy.

  15. Help to heal itchy dry skin by patting on liberally and leaving to dry.

I hope you found this helpful!

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An easy, delicious and refreshing smoothie to enjoy for a quick breakfast or another snack.

Ingredients:

  • 1 cup frozen blueberries

  • 2 tbsp coconut or greek yoghurt

  • 1 tbsp chia seeds

  • 1 serving of protein powder (vanilla protein goes well)

  • 1 handful of baby kale (or spinach)

  • 1 cup coconut milk

  • 1/2 cup water (or unsweetened almond milk - optional to make the smoothie thinner)

Method:

  1. Add all ingredients into a blender and blend together until smooth. Enjoy for breakfast or as an afternoon snack.

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Having regular bowel motions helps you to clear out waste products, toxins and bacteria from your body. Did you know just by assessing your poop you can gain a clear understand of what is going on inside your body, it’s one of the best ways to assess whether your body is lacking in something, or needs more of something.

So, how often should you poop? What’s normal?

The medical industry and the holistic health industry have different opinions on this topic. While research varies, the medical industry say that “normal” stool frequency can be anywhere from three bowel motion per day and three bowel motions per week, this in my opinion is not the ideal range.

In my opinion you should be clearing your bowels at least once daily. This can vary depending on the individual, some people with great bowel health may go 2-3 times daily, that is fine in my option too as it is normal to have a bowel motion after each meal.

What should the consistency be like?

Ideally your stool should be like a sausage or soft banana, easy to pass, smooth and soft, and it should feel like you’ve emptied yourself out completely. See the Bristol stool chart to the right, you want your stools to be like number 4 ideally, or type 3.



What causes you to poop too little or too often?

Here are some factors to consider when you’re not pooping enough:

  • A low fibre diet

  • Inadequate water intake

  • Hormonal imbalances – being estrogen dominant or being on the OCP

  • Stress

  • Not eating enough

  • Bacterial imbalance

  • Nutrient deficiencies

  • Food intolerances or sensitivities

  • IBS

Here are some factors to consider if you’re popping too much:

  • Acute illness – e.g. viral gastroenteritis

  • Food intolerance or sensitivities

  • Underlying illness – such as Irritable Bowel Disease, crohn’s

  • Lactose intolerance

  • Coeliac

  • Hormonal fluctuations

  • Bacterial imbalance

  • Stress

  • Too much caffeine

As you can see there are many factors to take into consider when it comes to the frequency of your stools.

How can good gut health impact your overall health?

  • It can help to boost your immune system (over 70% of the immune system is in your gut)

  • It can help to boost your mood (over 90% of serotonin, our bodies feel good hormone is made in the gut). This can help to lower anxiety levels.

  • It can help to balance hormones.

  • It can improve skin conditions – such as acne, eczema, psoriasis.

  • It can reduce digestive complaints – bloating, stomach cramps, constipation, diarrhoea, gas.

  • It can improve autoimmune conditions.

  • It may improve food intolerance - it’s thought that food intolerance may be caused by poor quality of bacteria in the gut. This can lead to difficulty digesting the trigger foods. 

Gut health is an area I specialize in in clinic. It’s an area I’m very passionate about, especially after suffering from IBS in my early 20’s. Just by improving my gut health I transformed my health, boosted my immune system, got rid of my eczema, said bye bye to constipation and balanced my hormones.

Bottom line – Popping 1-3 times a day with a bowel motion that is easy to pass, formed and soft and feel like you’ve emptied yourself out is a good indicator that your gut is healthy. If you’re pooping doesn’t feel normal, reach out and ask for help, don’t brush it off. Simply by improving your gut health you can improve your overall health dramatically.

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I created this because I have a histamine intolerance. This comes and go, but at the moment it’s back. So, I wanted to create a dip that I can enjoy without reacting too, because right now I’m not able to enjoy a lot of store bought dips and spread. This roasted zucchini dip is really delicious on top of my go-to GF loaf, brown rice crackers, mixed through roasted veggies, tossed through a salad or dip some sliced veggie sticks into for a nutritious snack.

Prep Time: 2 minutes
Cook: 15 minutes
Total time: 17 minutes

Ingredients

  • 2 zucchinis, wash and chopped into slices, about 1 cm thick

  • 1/2 white onion, peeled and chopped in half or quarters

  • 1 garlic clove, peeled

  • 1 tbsp extra virgin olive oil for roasting

  • Pinch of sea salt and pepper

Method

  1. Preheat your oven to 180 °C. Line an oven tray with baking paper.

  2. Place the zucchini, onion and garlic on the an oven tray and drizzle with olive oil, salt and pepper. Place the oven tray in the middle of the oven and roast for 15 minutes.

  3. Once cooked, let the roasted veggies cool slightly. Place veggies into a food processor or blender and process until well combined. Enjoy the dip as it is or pop it into the fridge to cool down before use.

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The organic market is booming and is growing twice as fast as conventional market. Did you know that organic sales are growing at 8.1% per year, and that 4 out of 10 Kiwis rate themselves as highly committed to a sustainable lifestyle?

What does organic actually mean?

The word organic means living, and in practical terms, this means natural food that is grown and processed without chemical fertilizers, pesticides, herbicides, fungicides, additives, preservatives. Organic food is grown as nature intended it be. Certified Organic foods are not allowed to use growth hormones, antibiotics, preservatives, dyes, chemical coatings, genetic engineering or irradiation.

So, why should you go organic? Here are 4 reasons why…

  • Nutrition Quality. Science has proven that organically-grown produce is superior, tastier and more nutritious, and has more vitamins, minerals and antioxidants. Here in New Zealand conventional farmers only add a few nutrients back into their soil, namely nitrogen, phosphorus and potassium. There are many more nutrients that our bodies need and rely on for optimal health. If the nutrient is not in the soil our health can often suffer. Two nutrients in particular which a lot of New Zealanders lack in from poor quality soil is iodine and selenium. This can have a big impact on thyroid health which can affect weight management, hormones, energy levels and vitally.

  • It’s better for the environment. Organic farmers rely on crop rotation, companion planting, and animal manure in place of synthetic fertilizers, weed killers, and pesticides to control pests and maintain the quality and integrity of the soil.

  • To reduce your bodies total toxic burden. Reducing pesticides, herbicides, fungicides, additives, preservatives, antibiotics, growth hormones. Our liver is our detox organ and has over 500 vital functions, it doesn’t need an additional load of chemicals and substances added to it daily through high intake of commercially grown products, refined foods or non-organic products to detoxify. A congested liver can affect our health in many ways, increasing cholesterol, increasing inflammation, cause hormonal imbalances, skin conditions (eczema, psoriasis, acne), affect gut health, it can cause us to feel lethargic, sluggish to name just a few.

  • Organic foods are non-GMO. Genetic engineering alters crops to make them weather and pest resistant.

As you can see eating organic can benefit our health for a number of reasons. I know and understanding eating 100% organic isn’t affordable for everyone, however, with organic foods becoming higher in demand supermarkets are making it a lot more affordable for you to purchase organic products at an affordable price.

One thing I do recommend: Buy organic ingredients from the “dirty dozen” list


What is the Dirty Dozen and Clean 15?

The Dirty Dozen and Clean 15 list is a list which is published by the Environmental Working Group (EWG) each year, an organisation that educates people about chemicals found in food and household products. It’s a great idea to keep these lists in your reusable shopping bags.

Buying from this list can help you avoid as many pesticides as possible, even when you can’t buy all your foods organic. The Dirty Dozen is a list of the most pesticide-laden produce, while the Clean 15 is a list of the fruits and veggies that contain the smallest traces of pesticides.

EWG’s 2019 Dirty Dozen & Clean 15 List:

Dirty Dozen:

  1. Strawberries

  2. Spinach

  3. Kale

  4. Nectarines

  5. Apples

  6. Grapes

  7. Peaches

  8. Cherries

  9. Pears

  10. Tomatoes

  11. Celery

  12. Potatoes

  13. Hot peppers


Clean 15

  1. Avocado

  2. Sweet corn

  3. Pinapples

  4. Frozen peas

  5. Onions

  6. Papayas

  7. Eggplants

  8. Asparagus

  9. Kiwi fruit

  10. Broccoli

  11. Mushrooms

  12. Honeydew melons

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Southern Cross Affiliation

Southern Cross Health Society offers a number of plans which include a visit to a Registered Clinical Nutritionist who is part of The Clinical Nutrition Association - that’s me! These policy holders may now claim for their nutrition consultations.

Policy’s include:

1. Health Essentials
2. Ultra Care
3. Body Care Module (which can be added to Wellbeing 1 or Wellbeing 2 policy)


Please contact Southern Cross Health Society to confirm your eligibility.

Or book in a consultation today!

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I love one pan meals! Simple, healthy delicious meals is what I’m all about, and this one-pan baked lamb chops with roasted vegetables and yoghurt mint dressing is a recipe I know you’re going to love! If you do make it please let me know in the comment below or send me a photo via social media @nataliebradynutrition and let what you think of it. I absolutely love hearing your guys feedback, and I’d love to know if you’d like more recipes like this, so please do get in touch.

Serves 2
Prep: 5 minutes
Cook: 25 minutes
Total:  30 minutes


Ingredients

  • 4-5 Lamb chops (amount will depend on appetite and how many you are feeding – my husband and I used 5 for this recipe)

  • 1 bunch of baby carrots, cut off carrot tops

  • 1 bag of green beans, stem end chopped off

  • 1 large sweet potato/potato, cut into thin round circles

  • 1 bulb of garlic, split into individual garlic cloves

  • Olive oil for roasting

  • Himalayan sea salt and pepper to taste


Mint yoghurt dressing

  • 4 tbsp greek or coconut yoghurt

  • 1/3 cup freshly chopped mint

  • Juice from ½ a lemon

  • 2 tbsp olive oil

Method:

  1. Pre-heat oven to 180 degrees Celsius.

  2. On a baking tray add carrots and sweet potato. Drizzle with olive oil and season with salt and pepper. Pop this into the oven for 10 minutes.

  3. After 10 minutes take the tray out of the oven. Add green beans onto the tray and place the lamb chops on top. Drizzle the green beans and lamb chops with olive oil, salt and pepper. Pop the tray back into the oven for 10-15 minutes until lamb chops are cooked through.

  4. Make your dressing by adding all dressing ingredients into a small bowl. Mix together until well combined.

  5. Add cooked vegetables onto two plates, top with lamb chops, drizzle with mint yoghurt dressing, enjoy immediately!

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