PassionAtely heart healthy

Hi gorgeous, I hope you are coping well with the change in seasons!

Here in the UK, the change in weather could warrant a need for hibernation and some early nights. Listen to your body, nourish yourself well, keep active and you will reap the benefits. Some of my clients benefit greatly from adding in a vitamin D3 supplement at this time of year and one or two adaptogens to uplift, support energy and balance hormones. If you would like to learn more please get in touch (see my contact details at the end).

get spiced up…

This week is national arthritis week, and it is so common a condition that I am sure if you do not suffer from arthritis yourself, you will know more than one person who does. There is much you can do to improve symptoms with nutrition, and Curcumin (a compound in turmeric) has been found to be extremely supportive for joint pain. Consuming Turmeric is helpful and can be added to curries, stews, soups, smoothies and even added to your morning lemon water. Although, clinical tests have found supplementing with Curcumin could be significantly helpful in preventing heart disease, improving mood, brain function and reducing general inflammation caused by stress or exercise.

Everyone who knows me well knows of my obsession with cinnamon. I add Ceylon cinnamon to my green smoothies and coconut yogurt on a daily basis to help balance blood sugar levels. An Australian study recently found that this amazing spice also supports a healthy digestive system and so another fab reason to sprinkle on the cinnamon!

Why letting off is a sign of good health…

You may be interested to know that breaking wind around 20 times a day (mostly at night) is a sign of a healthy gut. Without getting too personal, I was actually relieved to know that not passing gas may not be as healthy. However, foul-smelling pumps may be the result of a food sensitivity, hormone changes or consuming too much meat. Making sure you eat probiotics and prebiotics such as sauerkraut, miso, Tamari, apple cider vinegar and ginger can support a healthy gut.A weird phenomenon maybe, but find out how inhaling your gas could support your health:
http://ilikehealthy.com/better-5-reasons-farting-good/
Recipe of the week

Black beans are highly nutritious, packed with antioxidants, fibre, protein and so many vitamins and minerals that studies have linked them to supporting heart health, the digestive system and protecting against cancer, diabetes and common nutrient deficiencies. They are extremely filling, inexpensive and high in folate, supporting energy and helping to keep blood sugars stable.

You could blend the following black bean mixture into a soup, or as we do, add to brown rice for a filling and tasty meal.

Spicy BB and rice

ingredients

serves 3-4

  • 200g brown rice – boil rice as per pack instructions 20-30 minutes
  • 2-3 garlic cloves
  • 2 red onions
  • 1 tsp of olive oil
  • 1 tsp cumin
  • pinch of cayenne pepper – up to 1 tsp depending on how spicy you like it!
  • 1 tsp cider vinegar
  • a generous pinch of Himalayan or sea salt
  • 300g black beans (drained tin/carton or dried beans soaked overnight)
  • 1 organic vegetable stock cube (I like to use Kallo yeast free) within 400ml of boiling water
  • 2 bay leaves (remove before serving)
  • optional: add any other veggies you have

method

  • whilst the  brown rice is boiling, dice the onion and garlic, measure and prepare all of the ingredients
  • fry off the onion and garlic in the olive oil over a medium heat, then add the spices
  • add the beans and the stock to the onion and garlic, with bay leaves and any other optional ingredients, bring to the boil and simmer for 15 minutes
  • drain and rinse the rice and serve with the black bean mix

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