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March 23, 2020

Want to bulletproof your immunity?

You need to stockpile those natural antioxidants (and not just the packets and tins of pulses!). When you supercharge this “antioxidant potential” you give your immune system a real boost. And, if you’re wondering ‘where have I heard about antioxidants before?’ they’re the things skincare companies tell you their anti-ageing moisturisers are full of so double win.

Why are antioxidants important?

Viruses and bacteria produce oxidants, which are reactive forms of oxygen that damage cells and age you faster. Simply, they are bad news. We’re also getting our fill of oxidants from eating chargrilled/ blackened foods or breathing polluted air, and maybe you’ve had a less than great diet over the years. Where you can end up is a situation in which you have too many oxidants and not enough antioxidants

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Revving up your antioxidant status at times like these is a really good idea. While vitamin C seems to get all the praise when it comes to immunity, there’s anot...

March 16, 2020

Your immune system is the most powerful weapon you have against disease. Strong immunity means that your body is better able to fight off viruses and germs. These days we all want to keep ourselves as healthy as possible, and there are lifestyle steps that we can take to try and strengthen our immune system.

1. EAT REAL FOOD
Your body needs real, unprocessed food to stay healthy and not the processed foods we kid ourselves are OK for us to eat.  Focus on eating natural, unprocessed food as often as possible. Follow the 80/20 rule (for the avoidance of doubt, this means eating healthily 80 of the time – think fresh apples rather than apple juice, or wholegrain bread instead of a white bread butty).

Meat and fish, fruit, vegetables and wholegrains all contribute to a stronger immune system and offset the occasional indulgence.  Following the low GL diet is key to sustainable, glowing health, as it provides your body with a steady supply of energy throughout the day, rather than a high-...

March 16, 2020

Your immune system is the most powerful weapon you have against disease. Strong immunity means that your body is better able to fight off viruses and germs. These days we all want to keep ourselves as healthy as possible, and there are lifestyle steps that we can take to try and strengthen our immune system.

1. EAT REAL FOOD
Your body needs real, unprocessed food to stay healthy and not the processed foods we kid ourselves are OK for us to eat.  Focus on eating natural, unprocessed food as often as possible. Follow the 80/20 rule (for the avoidance of doubt, this means eating healthily 80 of the time – think fresh apples rather than apple juice, or wholegrain bread instead of a white bread butty).

Meat and fish, fruit, vegetables and wholegrains all contribute to a stronger immune system and offset the occasional indulgence.  Following the low GL diet is key to sustainable, glowing health, as it provides your body with a steady supply of energy throughout the day, rather than a high-...

February 11, 2020

Sleep matters big time. Without enough sleep, you create an uphill battle in so many different ways. Sleep – how much you have and the quality of it – matters even more than you probably realise, and not getting enough is sabotaging your health and any health goals you might have. Today I’d like to share exactly why it matters so much and what to do about it.

SLEEP AND WEIGHT

Sleep and weight are intimately related. If you are not getting enough sleep on a regular basis, you are setting yourself up to be hungrier, eat more, weigh more, and have a harder time losing weight. It’s not all in your head.

Busy mums and working women alike, many of you are likely sleep deprived. Scientists now know that, if you are consistently surviving on too little sleep (that’s less than seven and a half hours of good sleep per night), you’re not going to be functioning at your best, focusing properly or thinking creatively. The cherry on top is that you are also sabotaging any attempts to take control of he...

January 23, 2020

So,  this week started off with ‘Blue Monday’, apparently the most depressing day of the year.  There are many reasons that we can feel a bit down at this time of year – post Christmas bills, miserable cold days & much too long to wait until the next pay day.

For most of us, these are short lived feelings, but for some the problem lasts much longer and can be far more debilitating than just a desire to stay under the duvet all day.  Dietary and lifestyle changes can really help, but the health benefits of vitamin C when it comes to depression and anxiety are not widely known.

We’ve all heard of the benefits that it has on our immune system, but did you know Vitamin C deficiencies can cause depression and cravings for sugar too?

Stress and smoking can really use up our body’s supply of vitamin C.  Smoking reduces up to 40% of the body’s supply of vitamin C daily.  A non-smoker needs an average of about 1,000 mg of Vit C per day, whereas an average smoker may require about 3000 mg....

January 13, 2020

It's thought that a fortnight into January, people abandon their gym membership, fall back into unhealthy eating habits, or reach for that bottle of wine after persuading themselves to partake in Dry January.   But why can’t you stick with those resolutions? The key? Well, there are simple and manageable lifestyle changes that make a difference. Whether you take baby steps or big leaps, the choice is up to you.

According to psychologists, even though you might want fast results, you procrastinate. Sustained effort is key to success, so by wanting too much and therefore spreading yourself too thin, you end up at the starting line, feeling defeated already (and even less inclined to begin all over again if you need to).

Resolutions are a healthy way to reboot your life – but you need to keep them real.  The secret is to fashion long-term, reachable goals that contribute towards what everybody wants, in the end: happiness. Here’s how:

1. Your attitude determines your altitude. The way y...

January 7, 2020

The peri-menopause can be one of the trickiest times for women to get their head around. One minute you’re 30, full of energy to do all the things you want in your life. Yes, there may be challenges but none of them seem unmanageable. Life – especially when you look back – seemed pretty great. All of a sudden it seems life and age have snuck up on you. You’re just not quite the same person you used to be. You notice you get tired more easily, some days you’re literally dragging yourself through the day, you’ve lost your get up and go for no reason, the weight you used to be able to lose in the run-up to an important event stays stubbornly in place no matter what you try, and you can’t seem to shift that foggy feeling in your brain.

But it can’t be the menopause, right? You’re too young…The menopause actually refers to a time when you haven’t had a single period for at least a year. The run-up to it can last for years and it’s called the peri-menopause. Think of it as the menopause trans...

December 23, 2019

It’s the New Year and you’re committed to a healthy start. But those cravings keep on sending you awry. Is it all in your head or is your body trying to tell you something?

Some might dismiss a ‘wisdom of the body’ theory as quackery. However, if you think about the biological processes happening within your body and the factors affecting these, the argument to substantiate a link becomes more compelling. Here’s why.

Food is so much more than just calories. It’s information. The body is a wonderful machine, constantly sending you signs and signals about the information (or nutrients) it needs to function at its best. The trouble is, when you fall into unhealthy patterns, you unwittingly train your brain and body to think and crave certain foods. Often these foods give you a quick fix. You feel great for 30 minutes, yet an hour later your energy levels are on the floor and you need another hit to keep you going. Sound familiar?

This concept applies to everyone, not just women in pregnancy...

December 13, 2019

Makes 25

For the filling

1 large apple, like Braeburn, Gala 

75g raisins

75g golden sultanas

75g currants

65g dried, unsweetened cranberries

60g other dried fruit (sour cherries, blueberries, mango, apricots - dried but unsweetened)

Zest and juice of an orange

50g coconut palm sugar (or 2 tsp Stevia if you’d rather)

4 tbsp organic butter, cubed

½ tsp cinnamon

½ tsp ground nutmeg

½ tsp ground ginger

1tbsp brandy

For the pastry

150g ground almonds

75g coconut flour

1 tbsp coconut palm sugar

½ tsp baking soda

½ tsp sea salt

zest of an orange

115g butter, frozen. Plus a little extra for greasing

1 egg, lightly whisked

METHOD

Making the filling

Add all of the ingredients above (other than the brandy, if using) into a large saucepan over medium heat. Stir

When the butter is fully melted, turn the heat to low, cover and cook for 15 minutes, stirring often.

Take the saucepan off the heat and stir through a Tablespoon of brandy, and decant into sterilized glass jars.

Leave to cool with the lid slightly ajar, then secure ti...

December 13, 2019

There’s a lot to like about winter. I LOVE crispy winter mornings & log fires on those dark evenings.  I shan’t list all the things I don’t like about winter, but right up there must be catching a cold, and feeling a bit blue come January.  In this newsletter I’m going to explain why so much of that is down to your levels of vitamin D, which is sometimes called the ‘sunshine vitamin’ (and hence a lack of it in winter).   

We’ll look at all the stuff you really need to know about vitamin D and why it is vital for life. We’ll look at how you can tell if you might be a bit low, who should get tested, and where to have it done (and what to say to your doctor to have this done free of charge). Also how to boost your levels naturally through food, although food sources are will NEVER give you enough vitamin D in winter.

WHY YOU REALLY, REALLY NEED THE D

Vitamin D is a superstar vitamin. More correctly, it’s actually a hormone. If levels are too low, this is bad new...

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CHELTENHAM HOLISTIC HEALTH CENTRE

CAMARGUE HOUSE

32 WELLINGTON ROAD

CHELTENHAM

GL52 2AG

www.chhc.co.uk

01242 584140

MARIANNE ANDREWS mBANT mCNHC

NUTRITIONAL THERAPIST

ALLERGY AND INTOLERANCE TESTING

CHELTENHAM

 GLOUCESTERSHIRE

Tel: 07747 116981

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