I still didn't sort out my Free download yokie thing, so just click on the PDF above and download the recipe collection!
I had great help this time from my cutie pie, Robin! She chose the recipes for you!
These recipes are perfect for younger members of the family and simple enough for them to put together with just a little help from grown-ups! Sit back, make a cuppa and let them wear the apron!
If you are interested in creating a nutrition programme, meal plan or recipe book specifically for you, your family, a group of friends or community group - just get in touch!
Examples of programmes include: The anti-Inflammatory Kitchen, Balance your Hormones, High Protein, Low Carb for Active People, Auto-Immune Protocol, 21-Day Kick Start for Weight Loss. All programmes can be tailored for your needs, dietary preferences and cooking ability.
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Thanks, Irene :)
I have been tinkering around all day, trying to make this download FREE to anyone who subscribes to our mailing list - basic stuff.... if you know how to do it! Out of frustration and failure, I will put it here so you can enjoy all the lovely recipes with your little ones! If any of them know how to integrate mailchimp with my website, I will name a recipe after them! Enjoy the recipe collection, I enjoyed creating it!
ps - if you would like to subscribe to our mailing list, please sign up at the bottom of the page :)
Kitchen Warfare for Kung-Flu Fighting!
In recent years, there has been a lot of talk of the overuse of antibiotics and unnecessary prescribing of antibiotics in the absence of a bacterial infection. We are more aware now that antibiotics do not kill a virus and doctors are reluctant to prescribe antibiotics to treat viral infections, unless there is a secondary bacterial infection or the patient’s underlying health warrants antibiotic therapy. General treatment advice for common viral infections include resting, stay hydrated, keep warm and take paracetamol for fevers, aches and pain associated with a viral infection. That’s all sound advice, but perhaps there is something in the kitchen that can offer added protection from a viral attack or at least curb its severity if it takes hold. The good news is that there is, and you might be surprised that many of these foods are about as common as the common cold!
Tea leaves contain naturally occurring compounds—including polyphenols, catechins, and alkaloids such as caffeine, theobromine, and theophylline—that defend the plants against invading bacteria, fungi, and viruses. Research shows that black tea can inhibit the infectivity of influenza virus. And in one study, black tea extract rich in flavanol compounds called theaflavins inhibited herpes simplex virus type-1 (HSV-1) infection.
Try these: Whizz in a blender strong-brewed black tea with grated ginger, mango, and natural yogurt for a flu-busting breakfast. Steep black tea bags in hot water, then use as a broth to cook brown rice, garlic, and onions.
Its powerful compound including allicin fight viruses, including influenza, rhinovirus, herpes simplex, HIV, viral pneumonia, and rotavirus. In one study, people who took allicin extract over a 12-week period had significantly fewer colds than a placebo group, and those who did get a cold recovered faster.
Try these: Roast whole heads of garlic, skin-on, until cloves are soft, then let cool and peel off skins. Eat as is, add to mashed potato or infuse a broth with it. Finely mince raw garlic and add to a dressing of olive oil, lemon juice, and chopped thyme. Mash raw garlic cloves and mix with minced rosemary and coconut oil, then refrigerate until firm for a pungent dairy-free spread.
Loaded with beta-glucans, antiviral compounds that have been shown to inhibit viral replication and enhance immune function. In one study, people who ate shiitake mushrooms for four weeks showed improved markers of immunity, as well as reduced inflammation. Other studies have shown that shiitake mushrooms have significant antibacterial and antifungal properties.
Try these: Usually sold as dried shiitake, rehydrate by placing a handful in a mug of boiled water. Allow to steep for 15 minutes. Drain but keep the soak water for stock or hot drink. Thinly slice shiitake mushroom, toss with melted coconut oil and minced garlic, and roast in oven until cooked. Sauté whole shiitake mushroom and leeks in olive oil, then finish with balsamic glaze. Stir-fry shiitakes, slivered carrots, broccoli, sliced red peppers, and minced ginger in sesame oil and tamari, then toss with cooked soba or rice noodles.
Has long been used in traditional medicine to treat colds and flu, and modern studies show that it has measurable antiviral benefits. In one study, fresh ginger protected against HRSV (human respiratory syncytial virus, a major cause of lower respiratory tract infections), by blocking the virus’ ability to attach to cells and stimulating the release of compounds that help counteract viral infections.
Try these: Cut peeled ginger root into matchsticks, sauté in olive oil until cooked, and use as a topping for soups or salads. Simmer ginger slices in milk or coconut milk, strain, then whisk in turmeric and honey for a creamy, soothing beverage. Combine finely grated ginger, dates, walnuts, and tahini in a food processor, process to make a paste, then roll into balls for quick energy treats.
Apple Cider Vinegar
A favourite traditional medicine, yet a number of modern studies have established the antimicrobial activity of apple cider vinegar against a variety of pathogens. Researchers suggest that apple cider vinegar may work by a variety of mechanisms, including the antiviral properties of apples and the presence of probiotics that occur during the fermentation process.
Try these: Steep dried elderberries and sliced ginger for a few days in apple cider vinegar, then strain and add honey for an easy oxymel (herbal tonic), take 10ml three times daily. Whisk together apple cider vinegar, honey, mustard, and olive oil for a sweet, creamy dressing to use daily. Stir apple cider vinegar and honey into hot water and pour over sliced onions and ginger for quick pickles to add to salads and stir-fries.
Has been used in herbal medicine for generations, and chemical profiling shows that its active compounds have antiviral, antimicrobial, immunomodulatory, and anti-inflammatory effects. In one study, cinnamaldehyde, the compound that gives cinnamon its characteristic flavour and smell, inhibited the growth of the influenza virus. Cinnamaldehyde also inhibits Listeria and Escherichia coli in foods, and protects against a variety of yeasts and fungi, including Candida albicans.
Try these: Add cinnamon, cardamom, vanilla extract, and coconut milk to oatmeal for a chai-spiced breakfast. Toss sliced apples and pears with cinnamon and honey, sauté in coconut oil, and top with toasted pecans. Add cinnamon and cocoa powder to your morning coffee.
Researched and written by Irene Ní Fhlannúra, published in West & Mid Kerry Live, issue 171, December 2019
Love this? Why not get in touch and get your own Anti-Viral Kitchen Cookbook! Packed with recipes, meal plans and tips on how to incorporate flu-fighting ingredients into your everyday meals! Food as medicine created for you! If you are interested in this service email Irene email@example.com
Even without the threat of the Coronavirus, it's that time of year when many of us are either in the midst of illness or languishing in its aftermath. Body aches, low energy levels, reduced appetite and a heavy head are just some of the symptoms people experience post-illness. Whether it is a serious illness that involved harsh treatment or a viral attack such as the common cold and flu, nutrition plays a crucial role in your recovery. Poor nutrition during the recovery stage may hinder the repair and rejuvenation of the body and makes healing process a long, arduous road. Obviously, patients' needs differ greatly depending on age, the illness and treatment involved but there are some fundamental tips that apply to most of us during any convalescence. The aim of convalescent nutrition is to maximize nutrient-rich eating with minimum digestive effort. Most of our immune activity is secreted from intestinal linings, yet the digestive tract can take on the burden from any attack. Also, treatments such as antibiotics, steroids, chemotherapy and anti-inflammatory drugs can disrupt normal intestinal function. Therefore, it is important to keep food light, nutritious and easy to digest and make sure it offers an optimum supply of calories and nutrients for recovery and repair.
Avoid warmed-up leftovers and pre-cooked frozen meals as these are less nutritious and carry a greater risk of bacterial contamination - the convalescents’ immunity is already impaired and they may not ward off another infection as efficiently as a healthy person. Red meat, fried or fatty foods are also a no-no. They are difficult to digest and use up vital energy to process through the digestive system - energy that would otherwise be available to the repair process. Sugar, sugary drinks and snacks are also off the menu during illness and recovery. Just a teaspoon of sugar can suppress immune activity by 50% for up to four hours after ingestion. Sugar interferes with the transport of vitamin C into cells - possibly the most important nutrient in all aspects of immunity. Sugar reduces the production of protective antibodies. Sugar causes mineral imbalances and neutralizes the action of essential fatty acids making our cells more vulnerable to attack from viruses, bacteria and other invaders. You will not be doing any favours by placing fizzy drinks and hard boiled sweets at any patient’s bedside locker!
Best foods for recovery are made from fresh produce - fruit, vegetables and some wholegrains. Protein, necessary for rebuilding and repair of cells is best sourced from white fish, organic poultry and vegetables, beans and legumes. Red meat and pork products are not recommended as part of a recovery diet. However, bones from organic beef, chicken or lamb offer great support through minerals and can add extra nutrients and flavour to broths, soups and vegetable dishes. If you feel that you require extra protein during this time use energy-rich digestible whey protein powder or protein powder to increase protein intake. These powders can be added to cereal, smoothies, juices and soups and boost B vitamins and protein when appetite is low. Another valuable source of B vitamins include yeast extracts available in health food shops and some supermarkets. These can be added to warm drinks or soups with added chilli, ginger and garlic for extra oomph! Our bodies use up a great amount of B vitamins during stress and illness. We do not store B- vitamins so need replenishment daily for energy, immunity and recovery. Meeting this demand may be tough when you are ill or recovering which may warrant a boost through Vitamin B-rich foods, supplements and/or reputable yeast extracts.
Wholegrains offer the best plant-based supply of B vitamins especially buckwheat, oats, brown rice, amaranth and quinoa. During illness and recovery these grains are best soaked for 24-48 hours before cooking. No single food has all B vitamins in rich supply so eating a variety of grains and vegetables will help to ensure a good supply.
Vitamin C foods are also a must during and to prevent illness. Raw, fresh fruit offer a good supply – choose thick-skinned raw fruits like oranges, lemons, pineapple and melon as they are protected from bacteria and viruses by their skin. Lightly steamed green vegetables also provide vitamin C. Fermented foods such as sauerkraut, kefir and kombucha are among the most nutritious and digestible foods available and are a natural source of good bacteria (probiotics) essential for immune function.
Useful supplements to use during recovery include B-complex vitamins, vitamin C, vitamin D3, zinc and good quality probiotics. Warm drinks as herbal teas - echinacea, fenugreek, ginger, tulsi (holy basil), chamomile, thyme and green tea are all good tonics for recovery. Medicinal mushrooms such as Chaga, Cordyceps, Shiitake and Reishi may be new to us but are used as immune tonics in Eastern Europe and Asia.
Finally, meals are best served small and appealing to the eye to encourage appetite during an illness. In Victorian times, a patient's meal was beautifully presented on dainty crockery along with a posy of flowers. Psychologically, most of us respond well from feeling loved and cared for during illness, particularly young children and the elderly. If you are caring for someone who is sick, be sure to keep them company while he/she eats. It is often difficult to dine alone, but particularly so when you are not feeling well. Being ill can take its toll on both mental and physical health - but good food, good company and a good giggle may well be the best medicine of all!
Researched & written by Irene Ní Fhlannúra - published in West & Mid Kerry Live, issue 275, Jan 2020
We are delighted to welcome Howard Minton, Reiki Master and Intuitive to Ré Nua on Thursday 19th March 2020
12pm to 8pm
Private consultations Available
Aura Readings and Photo €40
Receive an extraordinary and beautiful full colour Aura Photo which reveals information about how you are functioning in your mental, physical spritual and emotional life. It simply aids self-awareness and gives a deeper insight into yourself. Everything from physical health to mental, emotiona and spiritual states show throughout the colours of aura.
Appointments take 30mins and price includes colour photo of your Aura, explanations and channeled message!
Soul Contract Numerology Reading €40
Would you like to be empowered by having an accurate, in depth, channeled spiritual numerology reading that will empower you by decoding the secretes of the blueprint of your life that are hidden within your birth name? Would you like to understand and work through your challenges? Express your strengths? Manifest your dreams? Connect with your life purpose?
Allow 30mins for Soul Contract Readings.
Bookings can be made by email directly to Howard firstname.lastname@example.org
or through the clinic mobile number (Irene) 0861662562
Ré Nua Natural Health Blog
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