5 simple steps to survive a Hangover this festive season.

The Cure. We all are searching for that elusive cure to prevent the day after the night before being absolutely ruined! How many days have I spent in a stupor, glued to the couch, eating more salty snacks than is humanly possible and ruining all the good work I've done all week! I shudder to think!

But is there really a cure? Prevention is the best cure they say and in a way I have to agree. I regularly don't drink and in fact I often have as good a night out not drinking than when I do drink. I never judge someone for not drinking and support people's choice to be adults and drink if they want and don't if they don't!

I am all for having a relaxed, social time, not limiting yourself or restricting yourself, especially over the festive season. But there are lots of things you can do to ease the hangover that doesn't involve complete abstinence!

I for one can no longer drink the way I used to and so for me these preventative measures are tried and tested and get me through the next day!

All the symptoms of a hangover are either dehydration (as alcohol is a diuretic) or mild poisoning from all the sugar and alcohol. So re-hydration and detoxing is the name of the game for me. I've listed some steps here on how you can best achieve these.

1) Water Water Water!

It's not good enough to drink lots of water the next day. Start early and the day you are going to be having drinks get as much water into you as possible. This way the body will already be hydrated and can process the alcohol as it is entering your system. Trust me on this one it will make the world of difference. I usually try and drink a litre while I am getting ready.

You can read more about adequate hydration on my post HERE

2) Water Water Water!

No this isn't a typo. Number 2 is water again! That's how important it is. I find if you drink one glass of water for every one drink of alcohol throughout the night then not only will you spend less money and drink less you will feel so much better the next day! Every time you go to the bar ask for your drink and a glass of water and either drink them together or one after the other!

3) Water Water Water!

Again not a typo! Re-hydration the next morning is also key. It's all about preparation. Keep some water next to your bed for when you wake in case it is so bad that you can't leave the duvet! Do this the night before as you are getting ready to go out as let's face it 'drunk you' may not remember when you stumble in that nigh/morning!

4) Oil Pulling - Detox

Wondering why you have a fuzzy mouth when you wake up? That's those blasted toxins that your liver just couldn't handle. You need to get them out as soon as possible or you will just swallow them back down into your gut to make you feel even worse! I can honestly say I haven't had a killer hangover since I started Oil Pulling. Actually I have felt the benefits throughout my daily life, booze or no booze! This is not something to try on the morning of a hangover but something to master at least a week before. Start slow with maybe 1-2 minutes and build up each day. It is the first thing I do every morning and my skin, hair, nails, digestive system and overall health has improved so much! I go into more detail on how you do this HERE

5) Work out that Liver!

As much as moving or exercise might seem like the last thing you want to do these super detoxifying and liver boosting yoga postures will help eliminate those toxins in your system faster than you can say Cirrhosis! It should take only 10-20 minutes and it will mean you'll be able to enjoy being a couch potato so much more! You can see full pictures and descriptions HERE

So there you have it guys. 5 simple steps to ensure you don't lose a whole day of your life (if not 2!) and survive that night of merriment!

Happy Boozing my Jeanies!

Tuesday's Change Week 26 - Chocolate

Yes, yes you did. You heard that right. This week's Tuesday's change is to eat chocolate. Now woah there boy, before you get too excited have a good read below.

There are many benefits to dark chocolate and it is often considered a bad food. It is bad when it's milk or white chocolate but anything above 70% can contain the following.

A 100 gram bar of dark chocolate with 70-85% cocoa contains:

• 11 grams of fiber.
• 67% of the RDA for Iron.
• 58% of the RDA for Magnesium.
• 89% of the RDA for Copper.
• 98% of the RDA for Manganese.
• It also has plenty of potassium, phosphorus, zinc and selenium

It is also a powerful source of anti-oxidants which trap nasty free radicals in the body and prevent them from damaging cells and causing illness.

It may also help improve blood flow and lower blood pressure as a result of the flavanols in dark chocolate which stimulate the endothelium, the lining of arteries, to produce Nitric Oxide (NO), which is a gas and causes them to relax.

Other studies have shown it can lower LDL Cholesterol (bad) while helping to increase HDL Cholesterol (good).

It can also help protect your skin from the sun! The flavonols can protect against sun-induced damage by improving blood flow to the skin and increase skin density and hydration.

Finally it can help improve brain function by increasing blood flow to the brain. Cocoa may also significantly improve cognitive function in elderly people with mental impairment. It also improves verbal fluency and several risk factors for disease.

Please refer to this link here to see all the scientific research that lead to these claims.

So here's the fun part. How can you increase the amount of high quality Cocoa in your diet? One easy way is to ditch the regular, sugar filled chocolate bars and replace with 70% cocoa bars or higher. You may feel you need only 1 or 2 squares to get your chocolate hit!

Add some 100% Coco to your plain yogurt or any baking you are doing. I use Green and Blacks 100% Organic Coco and you typically can find this in most large supermarkets.

Also here are some recipes on the blog that contain tasty 100% cocoa.

Click here for Chocolate Pancake Recipe

Click here for Chocolate covered fruit

Click here for Paleo Chocolate Mousse

Click here for Choco Berry Granola

Enjoy! I knew you would all love this one!

Tuesday's Change week 21 - Chia Seeds

This week's change is a tasty one! Chia Seeds. Start adding them to your daily meals or shakes. You won't regret it!

Why should you start eating Chia Seeds?:

I mean there isn't much more I can say about that is there? The benefits are immense and they take on the taste of the food you add them to so they can taste how you want them to!

I get my Chia Seeds in my local health food shop and some large suprermarkets also stock them. If it's something you want to invest in for the long haul you might be better off buying in bulk. I got some here and they are Organic. They may seem expensive but they go a long way and last for ages.

Here are some suggestions on how you can add them to your diet:

- I often add 1/4 cup of chia seeds to my Oat Bread, Recipe here

- You can add them to your breakfast or make my Choco Berry Granola, Recipe here

- Add them to soups or smoothies, they act as a thickener.
- Add them to your eggs in the morning.
- They go great in rice dishes especially risotto.
- They are great to bulk up cupcakes and buns like my Carrot Cake Breakfast Muffins, Recipe here
- Use them to thicken mousse like my Paleo Chocolate Mousse, Recipe here
- Use them to make puddings. There are some great recipes here.
- Sprinkle them on salads.
- Have them with some yoghurt in the morning

So there you have it. Lots of ideas and yummy recipes to add to your routine.

As always any questions just ask!

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!

Tuesday's Change Week 14 - Cold Shower

The benefits of a cold shower (no jokes please!) are immeasurable and I can honestly say cold water cured me of a dreaded cold the morning of my wedding!

I had been suffering with a runny nose, feeling miserable and lacking in energy. A combination of stress, December storms and the excitement of the event. We had arranged to go for a swim on the morning of the wedding, braving the late December weather and icy cold waters. Lots of people advised against it, saying I would 'Catch my Death' but something was telling me to do it!

I now know exactly how it cured me. Want to know too? Keep reading.

How to take a cold shower:

1. Turn the water on, set to cold.  It doesn’t have to be ice cold, just cold.
2. Feet first. Your feet will adjust to the temperature fastest so get them under the spray and work your lower body under the water as quickly as you can. By the time the water is splashing your stomach you’ll be looking for a distraction so…
3. Hands second. Get your hands and arms wet, then splash water over your torso. By now your legs and front should be thoroughly wet.
4. Head under! You’re going to be be breathing heavily and involuntarily so be careful not to inhale any water through your nose or mouth.
5. Back last. Millions of nerve fibres are routed through your spine so getting your back wet is the hardest part. You’re going to feel a lot of sensations, almost an electrical charge crackling up and down your back. Get this wet last and try and spend as much time with the nozzle directed at the spine.

Why to take a cold shower:

1. It improves your immunity and circulation. Running cold water over your body at the end of a shower can improve circulation as blood is sent throughout your arteries to surround your organs. It can be viewed in the same way we run certain systems at high performance every so often to keep it maintained and well oiled. Increased blood flow can also help certain skin and heart issues as well as lower blood pressure, help clear blocked arteries and improve our immune system.

2. Eases stress & depression. Cold showers have also been shown to help decrease stress levels. One study found that exposure to cold helped decrease uric acid levels and increase glutathione, an antioxidant considered to be one of the most important for a healthy body. The participants swam regularly in ice-cold water during the winter months and it was found that they adapted to repeated oxidative stress. Another study found that cold hydrotherapy (i.e. cold showers) helped to improve moods and had an anti-depressive effect with no bad side effects or creation of dependency. Subjects were tested with one to two cold showers at 38 degrees Fahrenheit that were two to three minutes long. These were followed by a five-minute gradual adaptation to make the procedure less shocking. (see the link here for references to these scientific studies).

3. Speeds up muscle soreness and recovery. A study conducted in 2009 found that people who rested or immersed themselves in cold water after their exercise saw a decrease in onset muscle soreness caused by resistance training, cycling or running. It was found that a 24 minute bath in water with temperatures around 10 – 15 degrees celsius (50F – 59F) was most effective. Taking a cold shower after your workouts would still have a positive effect on muscle soreness as well. The longer you go the greater the benefit. Research also believe that alternating hot and cold at the end of a shower after a workout may help reduce pain and speed recovery by decreasing blood lactate concentration. (see the link here for references to these scientific studies).

4.  Improves hair and skin conditions. Hot water can dry out your skin and hair. Of course, it doesn’t help that there are high levels of chlorine coming out of our showers which has a drying-out effect on skin and hair as well. If you can run your shower colder or finish cold at the end, it’s a natural way to keep your skin and hair from drying out as cold water tightens cuticles and pores. This helps to prevent natural oils on the scalp and skin to be stripped away so easily. By keeping a proper oil balance you will have soft, shiny natural looking hair. This also helps to keep the skin and scalp cleaner as well.

5. Increased energy and cleansing breath: To combat the stress and shock your body goes through something called vasoconstriction occurs. Your blood vessels constrict pushing blood out of your muscles and extremities and into your core. You breathe more deeply during this state in order to oxygenate your system. You’ll feel better, more energetic and awake. As an added bonus this improves circulation and helps your muscles recover from exercise more quickly.

6. Boost your metabolism, detox and aid fat loss. The sudden, sharp change in temperature sets your body's metabolism and lymphatic system into overdrive. This will help your metabolism speed up and promote drainage of toxins from the lymphatic system all aiding fat loss and an overall better working of the digestive system.

Well if they aren't 6 good reasons to brave the cold I'm not sure what is! Take a look at a similar post I did last year on the benefits of cold water here.

So all you have to do is blast yourself with cold water, preferably first thing in the morning. I wash in normal temperature shower water and then blast the body with cold just before I get out. It is so invigoration and will set up your immunity, skin, hair, mood and energy levels for an amazing day ahead.

Brrrr but worth it!

Tuesday's Change Week 9 - Body brushing.

So for this week's change I've chosen Dry Brushing or Body Brushing. It's something I have only started recently and I am seeing the benefits already. It takes less than 5 minutes and I usually do it just before I jump in the shower. I set the shower running and as it's heating up I grab my brush.

Here is a great video that explains the techniques and benefits!

Not only is this amazing for detoxing the body, ridding it of all the damage we expose it to on a daily basis, it is also brilliant to stimulate weight loss, reduce cellulite and just invigorate the body in general to work to it's optimum potential.

In the video the therapist is doing it for the client but I do it myself. Admittingly the back is difficult but it means I also get a good stretch!

Top Tips:

Always brush towards the heart.

Brush in circles and upward strokes.

Use a natural bristled brush.

I got mine here but they are widely available in most pharmacies and health shops. This one also has massage prongs on the back and is great for easing out tired muscles.

I start with the feet, work up the legs and bum, do the stomach and lower back, chest and arms - working from the hands towards the arm pits. I spend some extra time around the upper arm and chest, brushing towards the heart and armpit. This is where you can really stimulate the lymphatic system, aiding drainage of toxins and increasing metabolism. Seek medical advice if you have suffered from Breast Cancer, especially if in this area. However, this is a great technique to stimulate drainage from this area if Breast Cancer is a concern for you.

And that's it guys. I know it seems like another thing to add to your daily routine but pick a time that suits you. Do it while you are oil pulling, waiting for the shower to heat up. It takes less than 5 minutes, keep the brush handy and you won't forget. I leave mine next to my toothbrush.

As always I'm here for any questions or suggestions on anything! Not just Tuesday's change. Have a wonderfully, healthy and happy week.

Oat Bread - Eat Clean

So here is my recipe for Sourdough Oat Bread. This really is such an easy recipe and so adaptable. You can make it sweet or savoury and get so creative with ingredients! It's cheap, lasts long and is perfect for those days you are just craving carbs! I love having it on a weekend morning for breakfast. I toast it with some melted butter and eat with a runny egg! Delicious!

Ingredients:
1 x large tub of Natural, Organic Yogurt (about 500g)
2 x large tubs of Organic Oats (use the empty tub!)
1 teaspoon of baking soda
2 tablespoons of Coconut Oil/Olive Oil/Full Fat Butter

Method:
Empty the contents of a large tub of yogurt into a mixing bowl.
Fill the empty tub twice with oats and add these to the bowl.
Add the baking soda and oil and mix until well blended.
Line a bread tin and smooth contents of the bowl into the tin pressing into the corners.
Cook at 180 degrees for 45-50 minutes. Checking after 40 min mark to ensure the top isn't burning. You will know it is cooked if there is a hollow sound when you tap the bottom.

Prep Time:
This really takes less than 5 minutes!

Dietary Information:
Wheat free
Can be made gluten free using gluten free oats
Good fats
Vegetarian
Can be made vegan by using coconut yogurt
Oats are proven to lower cholesterol, be a good source of energy and high in fibre,
Yogurt which is natural and organic is packed with good bacteria, good fats and high in protein.

Storage Instructions:
This bread keeps in a sealed container for at least a week at room temperature.
I typically slice it and freeze it if I don't think I'll eat it all in the week. When I want some I remove a slice or two and toast it from frozen! Delicious.

Serving suggestions:

There are so many variations of this bread you can try both sweet and savoury.

You can add nuts and seeds to the recipe above such as chia seeds, flaxseed, pumpkin seeds, sesame seeds or sunflower seeds.

You can make a sweet bread by adding fruit like mashed banana, goji berries, raisins, cranberries etc. Pictured here is a Cinnamon, honey and rasin bread I made. This is delicious toasted with some melted butter as a healthy treat on a Sunday afternoon. Just add 5 tablespoons of honey, 2 teaspoons of cinnamon and a sprinkle of raisins (as many as you like!)

Send me on any other variations you come up with, pictures always welcome!

Enjoy!

Tuesday's Change Week 5: Oil Pulling - Detox and boost Immunity

This week's Tuesday's Change is a simple one but takes some practise and some getting used to. I have been oil pulling on and off for a while now and in January I decided to make a proper committment to it. I over indulged so much over Christmas my body was showing it. Since I've been doing it every day (I think I missed 2 days in Jan) I can really see the benefit in my skin, teeth and just how I feel. I feel cleansed and my skin is glowing. It's also freezing cold here in Germany and I'm house training a puppy so I'm in and out of the cold almost every 20 minutes. So far I've had no sniffles or cold! It really works to boost your immunity!


So what is Oil Pulling? this tutorial video above will help you get set up and learn all about it.


It is an ancient Ayurvedic treatment dating back over 3,000 years, oil pulling involves placing a tablespoon of extra virgin organic cold pressed oil (I use coconut oil, but sesame or olive oil is fine too) into your mouth and then swishing it around for up to 20 minutes. I started with 5 minutes and worked my way up. Swish it around your mouth, pulling it between your teeth, then spit it out. Whatever you do, do not swallow the oil as you will ingest the toxins you are trying to wipe out. Afterwards brush your teeth with an all-natural fluoride-free toothpaste, and rinse your mouth out. And you’re done! It really is that easy.

The mouth is home to millions of bacteria, fungi, viruses and other toxins, the oil acts like a cleanser, pulling out the nasties before they get a chance to spread throughout the body by swallowing.

This frees up the immune system, reduces stress, curtails internal inflammation and aids overall health. I do it while preparing Eamon's (my new puppy) breakfast and taking him for a walk. You can do it while you lie in bed waiting to wake up, or even as you shower first thing in the morning.

My partner loves this as I can't natter away to him in the morning (I'm a morning person!) while he is waking up! It also gives you some time to yourself where you can just be silent and connect to yourself.

It will feel bizarre at first and you'll be so tempted to swallow the oil or spit it out. But be patient and allow yourself time to get used to it. Build up the time and amount and if you feel the oil increasing in volume this is good. It's pulling all the toxins from your mouth and you will then get rid of them when you spit!

Benefits of Oil Pulling:

Improved gum and teeth health

 Detoxify and clears up any skin issues

 Great for people who suffer with sinus, congestion or phlegm issues

Aids fat loss by detoxifying the entire body

 Better breath and whiter teeth

Improved Energy and Immunity

Improved sleep

 Regulated hormones - help with menstrual cycle and fat loss

Reduces Headaches

Dramatically reduces hang overs!

Check out this great article about someone's honest and real feedback after trying oil pulling here.

And that's it guys. Try it and let me know how you get on! Even take before and after pictures of your skin if you feel it needs clearing up. I'd love to see them. This change takes some committment and time to see the benefits so stick with it! You can do this, it will make you feel amazing in just a few weeks!

Tuesday's Change Week 2 - Eat your '5 a day'

So how did everyone get on for week one? Do you feel better? Sleep better? Look better? Let me know any benefits you felt. I'd love to hear from you. Week one's post here. Now try and keep it up while tackling Week 2.

This week's change is another one that sounds simple, we all have heard of it but how many of us actually do it? Eat your 5 a day! It's a common slogan bandied around in the media and you often see it on food labels. I'll discuss this in a bit but first let me outline the challenge.

See if you can eat 5 portions of Vegetables everyday for 7 days. 

Notice I have said veg and not fruit. Feel free to eat portions of fruit on top of your 5 Vegetable portions. Just ensure you are getting 5 portions of vegetable as well!

Here is some more information on the specifics:

1) A portion is roughly 1 hand full. 

2) Try as much as possible to eat organic vegetables only.

3) Raw is preferable to cooked but if you are cooking make sure not to over cook. Steaming or baking is good! Keeping the skin on where possible is also added benefit!

3) At least 2 or 3 of your 5 portions should be of green, leafy vegetables like Spinach, Kale,  Brocolli, Rocket, Salad greens, Pok Choi, Cabbage etc. The rest should be a variety of brightly coloured options e.g. Red Cabbage, red and yellow Peppers, Beetroot etc.

3) You can eat them raw or cooked but never from a packet (i.e. you can not include processed or tinned fruit and veg) and try and cook the veg yourself if having it cooked.

4) If a label on a packet says "this is one of your 5 a day portions" ignore this. If something is in a packet (besides whole fruits and vegetables that come in trays or packaged for the supermarket) then it has been processed and so lots of the benefits and nutrients are lost on processing. You are more than likely just getting the sugars left over. And we all have enough of those in our diet.

5) Plan your day in advance the night before. Where am I going to be? Will I have access to fresh food? Do I need to bring food with me? And plan accordingly so you are prepared.

Ok now you have all the information here are some tips on how you can easily add in the portions to your everyday diet.

1) Add vegetables to your breakfast. This way you start the day right and have half your portions done before you leave the house! Make an omelette with some spinach, peppers and onions. Recipe here.

2) Make a smoothie for breakfast! Adding vegetables to a smoothie is a great way of having a portion of vegetables without realising. Making a berry smoothie with some natural yoghurt, blueberries, cinnamon and honey tastes great. Adding a handful of spinach and blending will not alter the flavour too much and tastes just as good! This is a nice sweet treat on a Saturday morning!

3) Eating a large salad for lunch or dinner and get your 5 portions into you in one go! I like to use mixed salad greens with spinach rocket and baby lamb's leaf then add some spring onion, peppers, grated carrot and courgette. You can add some left over meat from the night before or cook some fresh and you have an entire meal. If you want to bulk it up a bit cook some sweet potato wedges as a side. Drizzle the with extra virgin olive oil if you find it too dry.

4) Snack on celery, cucumber and carrot sticks between meals if you are hungry. Have them chopped and ready in the fridge, sealed in a container to keep them fresh. Reach for these instead of biscuits or bread when you are famished and waiting for your dinner to cook.

5) Hide vegetables in food! Take what you might consider a regular dinner. Shepard's pie, Pasta Sauce etc. Try chopping vegetables into the sauce or if you have very picky eaters in the house you can even blend the vegetables into the sauce to thicken it. They won't even know!

6) If you are finding the vegetables bland then season them. Freshly grated black pepper is delicious on salads or cooked veg, try a small sprinkling of organic rock salt (link here), Simplee do an amazing range of salt free seasoning like paprika and lemon or chilli. Mix it up and try new spices! Link here.

7) Cook your least favourite veg with your favourite food! Brussels Sprouts taste amazing when stir fried in a small bit of bacon! A green, leafy salad is delicious when sprinkled with some olive oil and parmean cheese! All in moderation of course!

So here is a comprehensive list of veggies you should aim for that are available in most large supermarkets. Alternatively places like Quay Co-Op in Cork, Ballincollig and Carrigaline for the Cork followers (link http://www.quaycoop.com/) or organic vegetable shops will have a great range!

Spinach
Kale
Cabbage
Rocket
Lettuce
Pok Choi
Brocolli
Asparagus
Celery
Beetroot
Peppers
Red Cabbage
Carrots
Courgette/Zucchini
Onions

P.S. 'Vegetables' that are good for you but don't count as 5 a day and are more connected to the carbohydrate family are:

Potatoes
Sweet potatoes
Parsnips
Peas

FYI: Lentils, beans and peanuts are not vegetables. They are legumes!

Vegetables to avoid: 

Sweetcorn. This is not a vegetable it is a grain and a GMO one at that! More on this is a future post.

So that is it Jeanies! Do you think you are up for the challenge? I have no doubt. Planning is key and let me know if you need any more information on anything!

#EatClean

Keeping Hydrated Top Tips! Tuesday's Change Week 1

So it's 6 days into Tuesday's Change Week 1 - Drinking more water and I hope you are all feeling the benefits! Here is the link if anyone missed it.

I have put together some top tips to help you keep going with the challenge. The plan is to stick to it for the 7 days and then it should become a habit and part of your daily routine.

1) Drink a glass of water first thing in the morning. Put it out beside the bed the night before.

2) Drink a glass just before you go to sleep (after you go to the toilet!)

3) Drink a glass before each meal

4) Drink while driving - the only time you are allowed drink drive! Keep a bottle in your car and sip every time you are in traffic or cruising along the motorway.

5) Sip while watching TV. Chug at every add break!

I always like to know why I'm doing something. So here are some great reasons to drink more water!:

It aids digestion which aids fat loss

It boosts your metabolism

It is good for your skin

Helps you think better

Helps you work out better

Prevents headaches

Helps aid detox

Helps all your internal organs and systems function better

Helps you sleep better

Now surely you don't need any more reasons than that?

I'd love to hear from you so send me on your top tips or things that you feel work well. Sharing knowledge is what it's all about!

Keep a look out for Week 2's change announced this evening!

#EatClean #Train Dirty #LiveEasy