Tuesday's Change Week 48 - Cold and Flu Season

So Halloween is over and 'Silly Season' has finally begun. It's a time when we all eat and drink too much, have too many late nights, the weather gets suddenly cold and we spend way too much money leading to stress and feeling worn out. Saying all that it's what makes the festive season what it is and we probably wouldn't change it even if we could!

But there is a way we can try and lessen the effects of the season. Keeping your immunity boosted is the easiest way but you need to put in the ground work well in advance to keep those dreaded colds and flus at bay.

This is my go to trick when I feel a cold coming on. I try and battle it head on before it develops into a full blown illness that leaves me missing a Christmas party, work do or even worse the Christmas Markets here in Germany!

Ginger is a natural antibacterial and antiviral so regardless of the cold or flu this should help to boost the immunity and attack the nasty bug before it can take hold. Garlic is similar and can be added to foods easily, providing you aren't planning on getting too close to anyone underneath the mistletoe! Ginger also tastes nicer in a hot drink and so I tend to add garlic to food and ginger to my drinks.

I take about 2 inches of fresh ginger, peel it and grate it into a bowl.
Fill the bowl with freshly boiled water and allow the ginger to stew for at least 5-10 minutes. The longer the better.
If you don't like the bits then feel free to sieve out the ginger.
This makes a 'cordial' of sorts and I place this in a sealed jar or jug to be used throughout the day.
To make a nice tea that will help clear your cold/flu in no time follow the instructions below:

- Add some of the cordial made above to a mug, about 5 tablespoons, or the more the better!
- Add boiling water, a squeeze of fresh lemon, or a slice, a sprinkle of cinnamon (optional) and a teaspoon of honey (optional).
- Mix well and enjoy.

I try and drink this at least 3 times a day if I feel any sort of illness coming on. Even from the first sip you can feel your head clear and the fuzziness lift. Not to mention it tastes nice!

You can read more about the benefits of ginger here.
This will not only fight colds and flus it will also help relieve bloating and digestive pain from over indulgence on food, help ease nausea from a hangover and warm you right up on those cold winter days. The benefits really are endless.

So that is it my Jeanies. This week try and drink a cup of this tea at least once a day and stave off that dreaded illness of the festive season. You won't regret adding this to your routine and you can make it easy and hassle free by preparing the cordial in advance and even adding the honey, cinnamon and lemon to it also. This way even if you are out and about you can ask for hot water and make your own!

Tuesday's Change Week 27 - Spice it up!

People often complain that healthy food is boring and tasteless. Cardboard or grass are often terms used!

But it doesn't have to be that way. Not only are herbs and spices full of flavour they are so good for you too. Spices don't have to make things taste hot and uncomfortable they just add flavour and interest while making you healthy at the same time.

My favourite herbs and spices are listed here along with some recipes I include them in. I've also listed their amazing benefits with some tips on how to add them seamlessly into your diet.

Ginger
Benefits - Ginger is good for digestion issues, nausea, it is a natural anti-inflammatory and boosts the immune system. 
Recipes: - Healing Soup, Carrot Cake Muffins, Burgers
Tips: Fresh ginger root is best but if you can't get this dried ginger is better than none. Grated fresh ginger in some sparking water is delicious on a hot day with a slice of lemon. Or add it to sauces, curries, stir-frys etc.


Garlic 
Benefits - Garlic is antibacterial and antiviral. It is good for colds/flus and infections.
Recipes - Guacamole, Chicken Kiev, Healing Soup, Spicy Sausage Stew, Burgers, Pesto
Tips - Garlic is smelly but can really spice up a meal. The benefits far out weigh having smelly breath for a few hours!


Cinnamon
Benefits - Cinnamon helps to lower your blood sugar and burn fat more effectively.
Recipes - French Toast, Carrot Cake Muffins, Granola, Pancakes
Tips - Cinnamon is a great replacement for sugar in foods as it almost tastes sweet. People add it to their coffee or in baking.

Turmeric
Benefits - See my blog post here on the amazing benefits of Turmeric
Recipes - See the post above and Spicy Sausage Stew, Healing Soup
Tips - This spice is best used fresh, it looks similar to a small root of garlic. It has an intense yellow colour so be careful of getting it on your skin or counter tops!


Paprika
Benefits - Paprika is high in Vitamin A, E and Iron. It also has anti ageing properties, prevents hair loss and promotes sound sleep.
Recipes - Sweet Potato Wedges, Chicken Kiev, Spicy Sausage Stew, Burgers
Tips - Paprika doesn't have too strong a flavour and so can be added easily to most savoury foods.

Cumin
Benefits - Cumin aids digestion, lowers blood sugar and prevents hypoglycaemia (excellent for people with diabetes), fights viral infections, is rich in Iron and has many other benefits 
Recipes - Burgers, Spicy Sausage Stew, Healing Soup
Tips - Cumin is best paired with red meat or tomato based dishes. A small amount is enough to enhance any dish.

Rosemary
Benefits - Rosemary boosts immunity, increases circulation, aids digestion, is an excellent anti-inflammatory - great for asthmatics, and increases concentration. 
Recipes - Sweet Potato Wedges
Tips - Rosemary tastes delicious with meats and vegetables. Fresh is best, I have a small herb plat that I take sprigs from while cooking.

So this week's Tuesday's Change is to add some spices or herbs to at least one meal a day, if not all of them. Get experimenting and trying out different combinations. You don't have to limit yourself to the ones listed above. Every spice or herb has a benefit.

Any questions about this change or any of the other previous ones just ask!

Tuesday's Change Week 22 - Sweet Potatoes

This week's change is a tasty one! I haven't met anyone yet who doesn't like sweet potatoes. They are so good for you, versatile and are a welcome change from normal spuds!

Check out my recipes here for Spicy Sausage and Sweet Potato Stew and here for Sweet Potato Wedges. You can also just substutie them for when you would eat normal potatoes. I like to add mashed sweet potato to the top of Cottage and Shepard's pie or have them baked with toppings of cream cheese and chives.  You really can do what you want with them!

So here are some reasons to add them into your diet:

1.  They are high in vitamin B6.  Vitamin B6 helps reduce the chemical homocysteine in our bodies. Homocysteine has been linked with degenerative diseases, including heart attacks.

2. They are a good source of vitamin C.  While most people know that vitamin C is important to help ward off cold and flu viruses, few people are aware that this crucial vitamin plays an important role in bone and tooth formation, digestion, and blood cell formation. It helps accelerate wound healing, produces collagen which helps maintain skin’s youthful elasticity, and is essen­tial to helping us cope with stress. It even appears to help protect our body against toxins that may be linked to cancer.

3.  They contain Vitamin D which is critical for immune system and overall health at this time of year.  Both a vitamin and a hormone, vitamin D is primarily made in our bodies as a result of getting adequate sunlight. You may have heard about seasonal affective disorder (or SAD, as it is also called), which is linked to inadequate sunlight and therefore a vitamin D deficiency. Vitamin D plays an important role in our energy levels, moods, and helps to build healthy bones, heart, nerves, skin, and teeth, and it supports the thyroid gland.

4.  Sweet potatoes contain iron. Most people are aware that we need the mineral iron to have adequate energy, but iron plays other important roles in our body, including red and white blood cell production, resistance to stress, proper im­mune functioning, and the metabolizing of protein, among other things.

5.  Sweet potatoes are a good source of mag­nesium, which is the relaxation and anti-stress mineral. Magnesium is necessary for healthy artery, blood, bone, heart, muscle, and nerve function, yet experts estimate that approximately 80 percent of the popula­tion in North America may be deficient in this important mineral.

6.  They are a source of potassium, one of the important electrolytes that help regulate heartbeat and nerve signals. Like the other electrolytes, potassium performs many essential functions, some of which include relaxing muscle contractions, reducing swelling, and protecting and controlling the activity of the kidneys.

7. Sweet potatoes are naturally sweet-tasting but their natural sugars are slowly released into the bloodstream, helping to ensure a balanced and regular source of energy, without the blood sugar spikes linked to fatigue and weight gain.

8. Their rich orange color indicates that they are high in carotenoids like beta carotene and other carotenoids, which is the precursor to vitamin A in your body.  Carotenoids help strengthen our eyesight and boost our immunity to disease, they are powerful antioxidants that help ward off cancer and protect against the effects of aging. Studies at Harvard University of more than 124,000 people showed a 32 percent reduction in risk of lung cancer in people who consumed a variety of carotenoid-rich foods as part of their regular diet. Another study of women who had completed treatment for early stage breast cancer conducted by researchers at Women’s Healthy Eating and Living (WHEL) found that women with the highest blood concentrations of carotenoids had the least likelihood of cancer recurrence.

9.  There are versatile. Try them roasted, puréed, steamed, baked, or grilled. You can add them to soups and stews, or grill and place on top of leafy greens for a delicious salad. I enjoy grilling them with onions and red peppers for amazing sandwich or wrap ingredients.  Puree them and add to smoothies and baked goods.

Check out this website here where I sourced all this valuable info!

So there you have it Jeanies! They are tasty, good for you and versatile. You don't need any more reasons than that do you?

Tuesday's Change Week 17 - Green Tea

This weeks change is to simply to drink Green Tea. The aim would be to drink 2-3 cups a day but if you are a coffee or black tea-holic then maybe slowly ease yourself in and start with 1 a day.

Do not drink Green Tea on an empty stomach! It will make you feel nauseous so make sure you eat something first.

Here are some reasons to drink Green Tea:

- Increases Fat Burning and Improves Physical Performance.

- Antioxidants in Green Tea May Lower Your Risk of Various Types of Cancer.

- Protects Your Brain in Old Age, Lowering Your Risk of Alzheimer’s and Parkinson’s Disease.

- Lowers Your Risk of Type II Diabetes.

- Reduces bad cholesterol in the blood and improves the ratio of good cholesterol to bad cholesterol.

- Reduces the risk of high blood pressure.

- Can aid depression and stress - Theanine is an amino acid naturally found in tea leaves provides a relaxing and tranquilizing effect.

-Anti-viral and Anti-bacterial which kills Bacteria Improves Dental Health and Lowers Your Risk of Infection.

- Slows ageing and improves quality of your skin.

You can see more details here on the numerous benefits of green tea.

Now I don't think I need to say much more do I? If they aren't enough reasons to start I'm not sure what is.

I recommend drinking Organic if possible and flavoured green tea is ok just make sure there is no added sugar. I like to squeeze some fresh lemon into mine as well. This also boosts the powers of the green tea as well as making it taste nice!

Fresh tea leaves are ideal but shop bought bags are a good way to start.

As always, any questions just ask!