Chocolate Beetroot Cake with Orange & Cream Cheese Topping  (serves 6 -8)
175g Spelt Flour/plain white flour
55g Cocoa powder
1½ tsp Baking Powder
Sea Salt
300g Cooked Fresh Beetroot
3 Free Range Eggs
150g Sunflower Margarine
200g Agave Syrup or 180g Coconut Sugar/soft brown sugar
1 tsp Vanilla Extract
Topping (optional)
250g Mascarpone Cheese (or ricotta)
Zest of one orange
2 tbsp maple syrup or agave syrup
 
Preheat oven to 180°C.  Lightly oil a 20cm round or square cake tin.
Sift flour, cocoa powder, baking powder and a pinch of salt into a bowl. 
Blend the cooked and peeled beetroot in a food processor or hand blender until really smooth.
Whisk eggs, agave syrup (or coconut sugar), sunflower spread and vanilla extract in a large bowl. 
Stir into the dry mix and combine well.  Spoon the mix into the prepared cake tin and spread around until smooth.  Bake in the centre of the oven for 35 mins – check with a skewer to see that it’s cooked through.  Leave in the tin for 5 mins before turning out onto a wire rack to cool.
 
Mix the mascarpone cheese, orange zest and maple syrup and spread evenly over the top of the cake once it is completely cooled, sit back, admire your work and put the kettle on!
Enjoy x

Well, what a start to 2021 – we are still in Pandemic mode, still stuck at home and there are still a few bags of Taytos hanging around along with all those soft-centred Roses that nobody wants.  We are only a few days into the new year and some folk have already made plans to get healthier in 2021, maybe get out more, clock up more steps during the day, eat less crap and drink more water – all very honourable resolutions and to be commended.  The Diet industry is geared up for its busiest time of the year as more than 40% of Irish adults resolve to lose weight every January, most of whom repeat the same resolution, year on year.  If improving your health is on the agenda this year, maybe try a different tack, particularly for weight loss goals and ditch the quick-fix diets, food fads and the countless celebrity-led regimes that will break your heart and make you feel like an utter failure.  This year try a little Kindness to yourself, step back and watch the good times roll!
I have made some wild predictions for food trends over the years, most of which are still in the making – Camel milk (2016), Insect powder protein (2013), Medicinal mushrooms and CBD-infused pyjamas (2018), Poo emoji Ice cream (2019) and the brain performance enhancers, Nootropics (2020). Disappointingly, I might have got a few things wrong, but the good news is that critter-crunchies, bug buns and wormaghetti could still end up in your local supermarket in 2021!  With food sustainability high on the agenda, the experts are again predicting that insects will make it to our shores, but perhaps with the Brexit fiasco, the camels will have to re-think their route! This year I will play it safe and forget the trends dictated by corporate interests – instead let’s look back at the extraordinary year that was 2020 and improve upon the positive opportunities that came from an unforgettable year.
One of the great outcomes of 2020 is the huge surge in home cooking and people trying out new recipes and new ingredients.  Although there was a glut of banana bread in the beginning of the pandemic, it soon settled down and families finally had time to cook from scratch and share meals together.  Cooking real food is at the core of self-care and self-preservation.  When all else seems out of your control, the food you choose to prepare and eat can be the anchor to keep you grounded, nourished and fuelled for all the craziness going on around you.  Whether you are cooking for one or dishing out for a few – be kind to your body, nourish it with the best quality ingredients that you can afford and stay clear of cheap processed foods.  This is a true act of kindness and one that will not only help you shift a few kilos but will empower you to create other healthy habits in your life!  The good news for 2021 is that it is the UN International Year of Fruit and Vegetables – yippee!  Experiment with new ways and recipes to put the good stuff in your belly this year.
The suddenness of adapting to the Covid19 crisis put many people in a state of Fight or Flight last year.  The stress response is the body’s way to survive imminent danger in the short term, it over-rides many functions of the body to deal with a threat at hand and does so very well. However, long term stress (also known as chronic stress) never allows the body to recover and repair itself and the constant state of alert can wreak havoc on your health.  This year be kind to yourself and accept that we are not out of the pandemic yet.  All the tools you need to manage stress are within you – your thoughts, your mindset and your physical body when allowed to, can deal with extraordinary events.  Allow yourself to rest, opt-out of social media and the news and take deep breaths when it gets too much.  The space you create for yourself to “take a moment” is the space from which solutions and hope flow.  Trust this space.  More than 45% of people eat more in response to stress – make sure the food you surround yourself is going to feed you and not feed the stress-monster.  Mineral-rich foods come from our soil and sea bed.  Dig deep when you need to dig deep for nutritional support during stressful times.  Include roots, sea vegetables, mushrooms, bones and plenty of dark green vegetables in broths, slow-cooked stews and earthy meals for the kind of sustenance Mother Nature provides for us.
Finally, the greatest act of kindness you can show yourself, is to get a good night’s sleep!  People who average 6 hours sleep per night or less, consume 22% more calories the following day.  Sleep allows the body to process the day’s events and put them in perspective.  Sleep enhances the immune response and recharges the batteries. Prepare for a proper sleep with a plan to truly wind down. Ditch the night-time snacks to allow for a 12-hour gap between the last meal of the day and the first of the following day.  I am often asked what the best night-time snacks are and honestly, there are none but if you are in dire straits you could try a couple of squares of dark chocolate, melted in warm milk and a handful of pumpkin seeds.  Instead of focusing on food in the evening, unwind by dimming the lights, switch off the screens and become stiller and quieter.  Think back to what you would do to put a baby to sleep (cuddles, warmth, a soothing bath, peaceful atmosphere) – be kind and do the same for yourself.
Whatever you resolve to do better this year just make sure it is something that gives you joy and comes with ease.  I’m not giving up on the insect-dinners or the camel milk lattés and look forward to heralding their health benefits when they finally arrive!
Wishing all of your a wonderful, healthy and happy New Year, Irene x

There is no getting away from Donald Trump, Covid19 and the shenanigans in the Dáil with everything looking a little hairy to say the least!  No better way to introduce this week’s article and take your mind off things for a moment, than to “comb” through some noteworthy tips to keeping your locks in good shape!
 
Much like the skin, the condition of your hair can be an outward sign of your inside health.  In times of illness, trauma or major life events it is not uncommon to see dramatic changes in hair condition in the subsequent weeks or months.  With time, the hair usually recovers following such upheavals depending on our ability to adjust and cope. For most people the loss of hair condition is a gradual process that has more to do with the everyday stuff rather than any single traumatic experience.  Genes, ageing, certain medications and hormones have a significant influence on hair quality, but dietary involvement should not be “brushed” aside when you want to give your hair some TLC. 
 
From an evolutionary aspect, we were much hairier when we were bent over half-naked on all fours as hair helped protect us from the sun, kept us warm and trapped dirt.  Being hairy back then was a plus for our survival.  As we evolved upright, onto two legs and knitted ourselves a few jumpers we no longer needed so much body hair. We developed other strategies to protect ourselves and keep us warm and soon enough our head hair became more aesthetic than functional.  For modern day humans hair has been relegated to a non-vital status and is one of the last ports of call when all the good nutrients, vitamins and minerals are being dished out.  Nutrients from our diet are allocated to the most vital of organs first and to fuel the most demanding body systems. When it comes to glossy, lustrous locks our nutrition must be more than adequate for the essential functioning of the body to have something left over for the less important things like hair.
 
There is no “one” super vitamin or mineral that will ensure continued growth and condition of the hair. Our hair, hair follicles and scalp utilizes a variety of vitamins, minerals, amino acids and essential fats as long as they are plentiful and consistent in the diet. Today’s diet has become deficient in many of the key nutrients our hair needs and this coupled with the added stress of modern living has wreaked havoc on our hair.
 
Hair is mainly made of protein and the quality of the protein we eat can influence the hair life cycle and its ability to grow and renew itself.  Lean meat, fish, eggs, beans, legumes, nuts and seeds in their most natural form are good sources of proteins.  Sulphur is the third most abundant mineral in the body, after calcium and phosphorous.  It is needed to produce keratin and to strengthen hair follicles, as well as having plenty other roles in the human anatomy.  Found in low quantities in foods such as garlic, onions, broccoli, leafy vegetables, swiss chard and watercress it is also available in powder or capsules.  Some studies demonstrated hair quality improvement when subjects supplemented with Methylsulfonylmethane (MSM) – although these studies are small they are promising.  MSM is commonly included in joint, bone and skin supplements and has some good science backing it up. 
 
Low iron stores (ferritin) is a major cause of hair loss as it disrupts the nutrient supply to the hair follicle affecting the growth cycle and resulting in excess shedding.  Iron rich foods include red meat, liver, eggs, lentils and blackstrap molasses which need the assistance of vitamin C for optimum absorption of iron.  The collagen that surrounds the hair also relies on vitamin C so ensure you are getting plenty of fresh, raw fruits and vegetables all year round.  Zinc and Silica are two more minerals important to hair health. While they can be supplemented, food sources of silica include cucumber, mango, green leafs, beans, celery and asparagus.  Silica is also found in horsetail (herb) and nettles which are often used as a hair rinse for weak, brittle hair. Among some of the foods high in zinc are pumpkin seeds, organic meat, fresh oysters, brazil nuts, eggs and pecans.

Vitamin E is required to protect hair from UV light and prevent breakage.  Vitamin E foods include sunflower seeds, pumpkin seeds, almonds, pinenuts, spinach, avocado and olives. B-complex vitamins particularly biotin and vitamin B6 can boost rejuvenation, prevent thinning and increase scalp circulation.  B-vitamins are almost always lost through refining of grains so choose wholegrain foods such as unrefined buckwheat, pot barley and whole wheat products. Rosemary essential oil is also noted for scalp circulation and can be added to organic hair products or mixed with a little coconut oil for a homemade hair mask. Omega 3, an essential fat found in oily fish, flaxseed, walnuts and avocado helps strengthens and hydrate the hair shaft.
 
It is remarkable that as we have become less hairy through the ages, we have become more precious about the little bit of hair on our head.  We often try to mask our lack-lustre hair with increasing amounts of chemicals and harsh hair treatments - which eventually can become more of a cause than a solution to a bad hair day. A truly nourished head of hair is the by-product of great inner health and well-being which is ultimately our finest feature!

Researched and written by Irene :)

I ran this challenge back in October in real time but you can do this anytime you like!  All you have to do is download the 5 Day Happy Snack Recipe book and commit to making two healthy snacks every day!  That's it!  Hardly a challenge when you will be eating all the good stuff to combat sugar cravings and emotional eating.  Menopause can throw up a few challenges for sure, but eating well should not be one of them! Get started today by taking the first step to eating well every day! 
Your FREE download includes a shopping list, daily snack plan and all the recipes to make snacks work for you!

Join my private Facebook group and upload your photos, comments and any questions and I'll be there to support you all the way!

What's the Challenge?Join me for 5 days of snacking to crush cravings, balance those pesky hormones, lift your mood and reverse that slow, sneaky weight gain associated with Menopause!

Whether you are just beginning the menopause journey, or are in the thick of it or out the other end, these low-sugar snacks will keep replenish your energy while giving your body a timely hit of hormone-friendly nutrients, vital for a happy menopause!

Sign up below to be part of this amazing challenge!
Here's what you get:

• 5-Day Snack Plan with simple, scrummy recipes to make 2 snacks each day!
• An itemized shopping list to buy only what you need for the challenge
•  Video pep talk from me before we start to get ready for an awesome week!
• Daily emails with step-by-step instructions on how to follow the challenge (it's easy peasy)
• Loads of tips for great nutrition and self care during Menopause
• Private Facebook Group for even more support from yours truly and like-minded women
• A huge High 5 (virtually, of course) when you complete the challenge!

With all the crap news and the Winter looming - this is going to brighten up your day EVERYDAY!

The ancient Greeks were stone mad for them, the Romans wore them on their heads, Emperor Tiberius wore a hat made from them (to protect him from lightening), poets stuck them under their pillows for inspiration and witches and wizards lauded them for their narcotic effect which spelled a special kind of magic!  Looking through the historical data, this ordinary herb extraordinarily sorted the ills and woes of populations all over the World!   Bay Leaf has had many claims attributed to it down through the ages – some of which are valid, others not so much – but all make for some welcome distraction from Covid, Brexit and the “new abnormal”! 
 
The woody shrub, Laurus Nobilis, bay laurel tree or bay leaf tree, originated in the Mediterranean region but soon was cultivated in South Asia, South America, Australia and Europe. It thrives in hot, sunny climates with moisture from the sea but is often seen in Irish gardens too.    It is most famed for its flavour, medicinal and ceremonial use as well as hair lotions and manly potions. The leaves, bark and essential oils extracted from the leaves give us the familiar bay leaf aroma and it is these parts of the bay tree that have undergone the most scrutiny in scientific terms although the tree also bears flowers and fruits -these don’t feature quite as much.
 
We are familiar seeing a wreath of bay leaves (laurels) donned by the victorious in many modern sports harping back to a time when wearing a laurel wreath was prestigious and well-respected.  The term “laureate” is attributed to those who have achieved high esteem or award for their work – Nobel prize winners and poet laureates are good examples of how the simple bay leaf has in itself earned high regard throughout the ages right up to today.  In traditional (folk) medicine it has been widely used to treat migraines, earache, rheumatism, sprains, earaches, and to enhance perspiration (not quite sure what this really means!).  It also was used for digestive issues, stomach ache, colic, vomiting, diarrhoea and indigestion.  There are also reports that bay leaf tea relieved coughs, colds, influenza, bronchitis and upper respiratory infections. Poultices of bay applied to the skin were used to treat pain and neuralgia. Resting on one’s “laurels” probably was a well spent past-time by all accounts.
 
Today, many of the old remedies, have been examined for efficacy, safety and toxicology among other parameters that deem them a “medicine” by modern standards.  Remarkably, bay leaf has a chemistry profile that would knock the socks off some of our most advanced drugs. Bay leaf has many biologic activities such as wound healing activity, antioxidant activity, antibacterial activity, antiviral activity, immunostimulant activity, anticholinergic activity (cholesterol-lowering), antifungal activity, insect repellent activity, anticonvulsant activity, antimutagenic activity, and analgesic and anti-inflammatory activity.  Now, before you go out and buy a tonne of bay leaves, much more work has to be done by our scientists but so far, there is plenty good reason to include bay leaves in your kitchen herb and spice collection.
 
Have you ever noticed that once we are told that something is good for us, we automatically assume that more is better? Not this time! The best way to enjoy bay leaves is a few, regularly rather than a whole bunch of them just once.  Bay leaves are indigestible and have a tough fibrous stem and sharp, pointy leaves – they should never be consumed whole.  Injury to the mouth, oesophagus and intestinal linings have been known to happen. However, do not let that put you off adding whole bay leaves to slow-cooking dishes and remove before serving.  The flavour imparted by the leaves in cooking consists of the beneficial oils and nutrients. Similarly, you can make tea from whole leaves by simmering 4 or 5 leaves per cup of water for 10 minutes, leave to rest, covered with a lid for a little while – strain the liquid before drinking.  You could also add whole cloves and cinnamon stick to the simmering tea for even more potency especially now as we enter the season of coughs, colds and flu.  Sweeten with honey and serve with plenty slices of lemon or oranges for some Vitamin C!
 
Some of the more “out there” uses for bay leaves came from Witchipedia, a fabulous online resource for all things magic!  As the darker evenings draw near and social distancing keeps us afar, conjuring up some magic at home might become the new going out!  One way of manifesting some good fortune is to write your wish on a bay leaf and burn it under the full moon.  Bay leaf is handy too if you want to hold on to your lover – simply go to a bay tree and pick a leaf together, tear it in half and each keep one half.  Guaranteed that you will see your lover again, and neither of you will be tempted by infidelity. 
Ironically, as I write this piece, I just heard the pubs will re-open again on the 21st September – enough time to stock up on the bay leaves, for whatever reason suits you best!

All the best,
Irene x

This easy peasy hot chocolate is perfect for these stormy nights!  Try it out and you will have the sweetest dreams!
All you need:
Hot Cacao Good Night Drink   Serves 1
1 cup Oat Milk
1 tbsp Cacao Powder (raw)
1 tbsp Maple Syrup
1/4 tsp Vanilla Extract
1/2 tsp Cinnamon (and a pinch for sprinkling on top)
 
Heat the milk gently until hot but not boiling. Add in the other ingredients and whisk until frothy.
Pour gently into a warmed mug, sprinkle over with a pinch of cinnamon! Goodnight!

It was revealed last week that low Vitamin K status is linked to poor Covid-19 outcomes according to leading researchers.  Let's find out more about this mysterious vitamin and just how valid could that claim be? 
Written by Irene Ní Fhlannúra for West & Mid Kerry Live, June 21st 2020
There was a time when scientists believed that only four nutrients (macro nutrients) were vital for humans to survive – namely carbohydrates, fats, proteins and water.  They were on the right track for quite some time but soon were back to the drawing board after newly discovered diseases came to the fore. They noticed that even when humans had access to adequate amounts of macro nutrients, illness and even death occurred in the absence of any obvious infection, toxin or injury.  It is hard to imagine a time when we did not understand the role of vitamins in human health, but for long periods of our history, humans died of diseases of deficiencies before they copped that there was more to health than first thought. 

From around the late 19th century, the scientific community began to discover another branch of nutrients, now called, micronutrients, that were needed in smaller quantities yet essential, not only for our survival, but for our survival in good health.  The term vitamin was coined by a Polish biochemist, Casimir Funk in 1912, when he formulated the concept of vitamins or “vital amines” and paved the way for others to isolate, identify and name the vitamins now recognized to be essential to all human life.

Vitamins were named alphabetically in the order in which they were discovered, beginning with vitamin A.  They were identified in quick succession soon after first one with B, C, D and E getting their recognition. Vitamin F (linoleic acid) was put on the transfer list when it was re-classified as an essential fatty acid.  Vitamin G is now B2 and vitamin H is now Biotin, also part of the vitamin B complex.  Similarly, vitamins H and I were like the Bs, so they were put on that team too.  This explains the big gap in letters before we get to vitamin K, now you know!

What we now know about vitamins is more than what was understood a few decades ago, and less than what is yet to be discovered. Science is constantly evolving, and the human body is an intriguing yet complex subject.  Saying all that, our knowledge of vitamin K is just as fascinating as all the other vitamins, yet public awareness seems lacking.  COVID-19 has catapulted it into the limelight as scientists grapple for answers as to why some people get extremely sick and die while others go unscathed with little or no symptoms. 

Vitamin K is best known for its role in the blood clotting process.  This was discovered 1929 when Danish scientist, Henrik Dam was investigating the role of dietary cholesterol by feeding chickens a fat-free diet.  After several weeks, the chickens began to suffer from frequent bleedings which did not stop when fat was re-introduced.  Dam figured there had to be something else in the diet that prevented the bleedings.  Years (and many chickens) later, he isolated a component in hemp seed that stopped the haemorrhaging and called it the coagulation factor, soon to be known as Vitamin K.  Decades later vitamin K was further classified into K1 and K2.  Vitamin K1 (phylloquinone) is solely found in plants – green leafy vegetables, lettuce, cabbage, broccoli and brussels sprouts while K2 (menaquinone) is found in liver, eggs and fermented foods such as cheese and natto (fermented soybean).  Vitamin K2 is also produced by our own gut bacteria. These bacteria are particularly fond of the fibre found in the K1 foods (leafy greens and cruciferous plants) - eat more K1 to get more K2 seems to be the lesson here!

Babies are born without the necessary bacteria to make K2 and breast milk is a poor source of it, therefore a vitamin K injection has been recommended for newborns to prevent the risk of internal or external bleeding during their first few weeks of life, until their own bacteria kicks in. Recently K2 has been further classified into MKs - MK4 and MK7 now known to be co-factors in preventing osteoporosis and calcification of arteries.  There is a risk now that they will run out of letters!

Vitamin K in all its forms is absorbed in the small intestine, metabolized rapidly with only a small amount of it stored in our fat cells. Deficiencies can occur when there is a fat malabsorption issue (as in gall bladder disease, Crohn’s disease, Cystic fibrosis).  Defective coagulation leading to excessive bleeding and bruising is the most common symptom.  However, optimum vitamin K intake (which is always more than the RDA) is associated with improved bone density and reduced arterial stiffness.  There is no upper limit for dietary intake of vitamin K1 or K2 because it is metabolized so quickly and much of it ends up in our pee and poo.  However, those taking Warfarin or other anti-coagulants should not supplement with Vitamin K.

Preliminary research into COVID-19 suggests that patients with extreme symptoms have low Vitamin K levels.  As the researchers explain, COVID-19 causes blood clotting and leads to the degradation of elastic fibres in the lungs, which is where vitamin K may play a regulatory role.  Just as in the past, we await further advancements but, for now, we can be confident that to eat more greens, more fermented foods and take care of our gut bacteria is always a good move!

What's the challenge? 
Have a different salad with lunch or dinner, everyday for 5 days!  
That's it!
All the nutritional science and evidence in the world will not boost your health unless you can get it on your plate and into your belly!
Join me for a FREE 5-Day Summer Salad Challenge to see how easy it is to create an amazing salad every day for 5 days! 
Starting on Monday MAY 25th you will learn the core ingredients you need to make a great salad. 
Bring taste, texture and colour to your salads and create the perfect dressing to bring it all together! 
What's Involved?

• Sign up below to access the 5-Day Summer Salad Challenge
• All participants will get the 5-day Summer Salad Recipe pack including grocery list on Saturday before we start. 
• Gain health tips that will boost your immunity and nourish your body with every meal!
• Access to Private Facebook Group for video cooking demonstrations and chats about the challenge
• Support and Accountability through sharing photos and experiences in our group

We now know that possibly up to 70% of the population will ultimately be hit with the Covid-19 virus.  Most people, thankfully will have no symptoms or mild symptoms.  More may experience notable symptoms such as high fever, cough and breathing issues, but may remain at home and tough it out with rest, fluids and good nutrition.  Unfortunately, those who have underlying health conditions, who may be elderly and/or obese have a much higher risk of developing serious symptoms, requiring hospitalization and specialized medical interventions. 

A recent article in the New York Times highlights the link between poor diet and many of the common medical conditions of our time. Conditions such as being overweight, high blood pressure and diabetes are all associated with a low-grade inflammation that saturates the whole body.

In the article Dr. Mozaffarian explains how diet is driving this epidemic of low-grade inflammation.  “Covid 19 kills by causing an overwhelming inflammatory response that disables the body’s ability to fight off pathogens.”  Those who have weakened immune systems or have existing chronic low-grade inflammation are at the greatest risk of the serious complications of Covid-19.

For many years we have been highlighting the link between diet and chronic, low-grade inflammation. We have seen how a change of diet can reduce this inflammation. This in turn helps us to fight off viruses and other illnesses.

Food Intolerance Testing NOW available as an online service! 
All our tests are CE approved Laboratory tests,.  For a limited time we are offering to carry out a LOW GRADE INFLAMMATION TEST with your FOOD INTOLERANCE test Free of Charge.  This hs-CRP test detects inflammatory marker C-Reactive Protein which at higher than normal levels is associated with many chronic and metabolic diseases.  Food Intolerance is a contributor to keeping inflammation switched on.  When you know what foods to eliminate, the ones that are identified as true culprits, you can make significant changes to your health and resilience by eliminating these foods.

As we move through this pandemic, we have to look forward to getting back to work, meeting family and friends, and enjoying life without restrictions.  We cannot stay in lockdown forever!  Diet and nutrition will play the greatest role in building resilience, re-calibrating the immune system to work for us and not fight against us. 

Our 93 Food Test and 200 Food Test will include the hs-CRP Low Grade Inflammation Test for a limited time only.  See link below for ordering details and if you would like to speak to Irene about this test get in touch by 353861662562