nutrients – All Natural Mumma

In Nutrition

Spring Superfoods That Enhance Your Immune System

October 28, 2024

Spring is the perfect season to give your immune system a natural boost. With an array of fresh, vibrant produce coming into season, it’s easier than ever to nourish your body with nutrient-dense foods. Here are five spring superfoods that can help enhance your immune system and keep you feeling your best.

ASPARAGUS: THE SPRING DETOXIFIER

Asparagus is a spring staple that offers a powerful punch of vitamins and minerals, including vitamins A, C, E, and K. It’s also rich in folate and fiber. Asparagus acts as a natural detoxifier, helping to cleanse your body of toxins and support overall immune function. Try it roasted, grilled, or steamed for a delicious and nutritious addition to your meals.

STRAWBERRIES: THE ANTIOXIDANT POWERHOUSE

Nothing says spring like a bowl of fresh, juicy strawberries. Packed with antioxidants, particularly vitamin C, strawberries help protect your body against free radicals and boost your immune system. Enjoy them on their own, in smoothies, or atop salads for a sweet and healthy treat.

SPINACH: THE NUTRIENT RICH GREEN

Spinach is a versatile green that thrives in spring. It’s loaded with essential nutrients like vitamin C, beta-carotene, and folate, all of which are crucial for maintaining a strong immune system. Whether you blend it into a smoothie, toss it in a salad, or sauté it as a side dish, spinach is an excellent way to bolster your body’s defenses.

GARLIC: THE NATURAL ANTIBIOTIC

Garlic is a potent superfood with natural antibiotic and antiviral properties. Rich in allicin, garlic helps boost your immune system by enhancing the body’s ability to fight off infections. Add fresh garlic to your dishes to not only elevate flavour but also fortify your health.

RADISHES: THE CRUNCHY IMMUNITY BOOSTER

Radishes might be small, but they pack a big punch when it comes to health benefits. These crunchy root vegetables are rich in vitamin C and antioxidants, which help strengthen your immune system. They also contain natural compounds that support liver detoxification. Slice them into salads or enjoy them as a crisp snack for a refreshing immune boost. I love adding radishes to my homemade kimchi!

Integrating these immune-boosting superfoods into your spring diet is simple and delicious. Here are a few ideas to get you started:

SALADS – Combine spinach, sliced strawberries, and radishes with a drizzle of balsamic vinaigrette for a refreshing and immune-boosting salad.

SMOOTHIES – Blend spinach, strawberries, pineapple, banana, and a hint of garlic (for the adventurous) with a splash of almond milk for a nutrient-packed smoothie.

ROASTED VEGGIES – Roast asparagus with olive oil, garlic, and a sprinkle of sea salt for a savoury side dish.

SNACKS – Enjoy radishes and strawberries as easy, on-the-go snacks that support your immune health.

Love radishes?? Let me know if you want my homemade kimchi recipe!

In Plant Medicine

Herbal Spring Detox : Natural Ways to Cleanse Your Body with Spring Herbs

September 9, 2024

Spring is a time of renewal and rejuvenation, making it the perfect season for a gentle detox. Harnessing the power of spring herbs like dandelion and nettle can help cleanse your body naturally, promoting overall health and well-being. Here are some tips to incorporate these potent herbs into your spring detox routine:

DANDELION DETOX TEA

Dandelion is a powerful herb known for its detoxifying properties. It supports liver health, aids digestion, and helps flush out toxins. To make a simple detox tea, steep a handful of dandelion leaves or roots in hot water for 10-15 minutes. Add a squeeze of lemon for an extra boost of vitamin C and a touch of honey for sweetness.

NETTLE NOURISHMENT

Nettle is another fantastic herb for detoxification. It’s rich in vitamins, minerals, and antioxidants that support overall health. Nettle can help reduce inflammation, support kidney function, and boost your immune system. Enjoy nettle tea by steeping dried nettle leaves in hot water, or add fresh nettle to soups and stews for a nutritional boost.

HERBAL INFUSED WATER

Create a refreshing detox drink by infusing water with fresh herbs. Add a handful of dandelion leaves, nettle leaves, and slices of cucumber to a jug of water. Let it sit in the refrigerator for a few hours to allow the flavours to meld. Sip on this herbal-infused water throughout the day to stay hydrated and support your body’s natural detox processes.

SPRING DETOX SALAD

Incorporate detoxifying herbs into your meals with a vibrant spring salad. Mix fresh dandelion greens and blanched nettle leaves with other seasonal vegetables like radishes, carrots, and beets. Top with a light vinaigrette made with lemon juice, olive oil, and a touch of apple cider vinegar for a delicious and cleansing meal.

HERBAL BATH SOAK

Detoxifying doesn’t have to be limited to what you consume. Create a relaxing herbal bath soak by adding a few handfuls of dried dandelion and nettle leaves to your bathwater. The warm water helps extract the beneficial compounds from the herbs, allowing your skin to absorb their detoxifying properties. This soothing bath can help reduce inflammation, relieve stress, and support overall detoxification

By incorporating these natural herbal remedies into your routine, you can enjoy a gentle and effective spring detox. Which one of these will you try?

In Nutrition

Spring Clean Your Diet: Nutritional Tips to Boost Your Health

September 9, 2024

Spring is the perfect time to refresh your diet and embrace the abundance of fresh, seasonal produce. As nature awakens, so can your eating habits, leading to a healthier, more vibrant you. Here are some nutritional tips to help you spring clean your diet:

EMBRACE LEAFY GREENS

Spring brings a variety of leafy greens like spinach, arugula, and kale. These greens are packed with vitamins, minerals, and antioxidants that support your overall health. Add them to salads, smoothies, and stir-fries for a nutrient boost.

ADD COLOUR WITH BERRIES

Berries such as strawberries and blueberries are not only delicious but also rich in antioxidants and fiber. Enjoy them as a snack, in yogurt, or as a topping for your morning oatmeal.

INCORPORATE CRUCIFEROUS VEGETABLES

Vegetables like broccoli, cauliflower, and Brussels sprouts are abundant in spring. These veggies are high in fiber and contain compounds that support detoxification and hormonal balance.

ENJOY FRESH HERBS

Spring herbs like mint, parsley, and cilantro can enhance the flavour of your dishes while providing health benefits. Herbs are rich in phytonutrients and can aid digestion and reduce inflammation.

HYDRATE WITH CITRUS FRUITS

Citrus fruits such as oranges, lemons, and grapefruits are refreshing and hydrating. They are packed with vitamin C, which boosts your immune system and helps maintain healthy skin.

TRY SEASONAL ROOT VEGETABLES

Carrots, radishes, and beets are excellent sources of vitamins and minerals. Roast them for a delicious side dish or add them to salads for extra crunch and nutrition.

EXPERIMENT WITH SPRING RECIPES

Spring is the perfect time to try new recipes that incorporate fresh produce. Think light and vibrant dishes like vegetable stir-fries, fresh fruit salads, and homemade green juices.

VISIT LOCAL FARMERS

Support local farmers and get the freshest produce by shopping at farmers’ markets. You’ll find a variety of seasonal fruits and vegetables that can inspire your spring meals.

Are some of your favourites on this list!?

Let me know what you love most about Spring!

In Nutrition

Hydration Tips: Staying Hydrated During the Colder Months

August 14, 2024

When the temperatures drops, it’s easy to forget the importance of staying hydrated. While we may not feel as thirsty as we do in the summer, our bodies still need plenty of fluids to function optimally. In fact, the colder months can be particularly dehydrating due to factors like indoor heating and the natural drying of the air. Here are some tips to help you stay hydrated and healthy throughout the winter season.

SIP WARM BEVERAGES

Warm drinks like herbal teas, hot water with lemon, or broths are not only comforting but also great for keeping your hydration levels up. Choose herbal teas with ingredients like ginger, chamomile, or peppermint for added health benefits.

INCORPORATE HYDRATING FOODS

Fruits and vegetables with high water content can help you stay hydrated without needing to gulp down glass after glass of water. Foods like oranges, cucumbers, celery, and soups are excellent options during the winter months.

KEEP WATER ACCESSIBLE

Even if you’re not feeling thirsty, make it a habit to sip water throughout the day. Keep a water bottle or a glass of water nearby as a gentle reminder to drink more often.

MONITOR INDOOR HUMIDITY

Indoor heating can dry out the air, which in turn can dehydrate your skin and body. Consider using a humidifier to maintain optimal humidity levels in your home, helping to prevent moisture loss.

LIMIT CAFFEINE AND ALCOHOL

Both caffeine and alcohol are diuretics, meaning they can cause your body to lose more water. If you’re indulging in coffee or wine, balance it out with an extra glass of water to stay hydrated.

Remember, staying hydrated in winter is just as crucial as it is in summer. By being mindful of your fluid intake and incorporating these tips into your routine, you can keep your body well-hydrated and healthy throughout the colder months.

In Nutrition

Seasonal Superfoods: Benefits of Winter Superfoods for Health and Wellbeing

July 26, 2024

Winter is a time when our bodies crave warmth, nourishment, and vitality. Embracing the seasonal superfoods that nature provides can help support our health and wellbeing during these colder months. Packed with essential nutrients, these winter superfoods not only enhance our immune system but also provide the energy and comfort we need to thrive. Let’s explore the incredible benefits of incorporating winter superfoods into your diet.

CITRUS FRUITS: THE VITAMIN C POWERHOUSES

Citrus fruits like oranges, grapefruits, lemons, and mandarins are winter’s natural immune boosters. Rich in vitamin C, they help strengthen the immune system, ward off colds, and improve skin health. Their refreshing taste and bright colours also bring a bit of sunshine into the winter gloom.

Benefits:

Boosts immune function
Supports healthy skin
Provides antioxidants

DARK LEAFY GREENS: THE NUTRIENT-DENSE GIANTS

Kale, spinach, collard greens, and Swiss chard thrive in winter and are loaded with vitamins A, C, and K, as well as iron and calcium. These greens support bone health, improve vision, and enhance the body’s ability to heal and repair itself.

Benefits:

Strengthens bones
Improves eye health
Aids in detoxification

ROOT VEGETABLES: THE GROUNDING NOURISHERS

Root vegetables like sweet potatoes, carrots, beets, and turnips are rich in fiber, vitamins, and minerals. They provide steady energy, promote digestion, and help regulate blood sugar levels. Their hearty, grounding nature makes them perfect for hearty winter meals.

Benefits:

Promotes digestive health
Regulates blood sugar levels
Provides sustained energy

WINTER SQUASH: THE COMFORTING CARBOHYDRATES

Butternut squash, spaghetti squash, and pumpkin are not only delicious but also packed with vitamins A and C, potassium, and fiber. These versatile vegetables can be roasted, pureed into soups, or baked into comforting dishes that nourish the body and soul.

Benefits:

Enhances immune function
Supports heart health
Aids in healthy digestion

POMEGRANATES: THE ANTIOXIDANT-RICH JEWELS

Pomegranates are a true winter gem, bursting with antioxidants, vitamins, and fiber. These vibrant seeds can help reduce inflammation, improve heart health, and support healthy digestion. They add a festive touch to salads, desserts, and beverages.

Benefits:

Reduces inflammation
Supports heart health
Improves digestion

NUTS AND SEEDS: THE NUTRIENT POWERHOUSES

Walnuts, almonds, flaxseeds, and chia seeds are excellent sources of healthy fats, protein, and fiber. They help keep you full and satisfied, support brain health, and provide a dose of essential omega-3 fatty acids.

Benefits:

Supports brain health
Provides healthy fats
Keeps you full and satisfied

FERMENTED FOODS: THE GUT HEALTH CHAMPIONS

Fermented foods like sauerkraut, kimchi, and kefir are rich in probiotics, which support a healthy gut microbiome. A healthy gut is crucial for overall wellbeing, as it influences everything from digestion to immunity to mood.

Benefits:

Promotes healthy digestion
Enhances immune function
Supports mental health

Incorporating these winter superfoods into your diet can provide the essential nutrients your body needs to stay healthy and vibrant during the colder months. Tell me which ones of these foods you most enjoy in Winter. By aligning your diet with nature’s rhythm, you can enhance your health and wellbeing all winter long.

In Nutrition

Cozy Up with These Nutritious and Comforting Winter Recipes

May 17, 2024

As the Winter chill sets in, there’s nothing quite like warming up with a nourishing meal that not only satisfies your taste buds but also supports your overall health and well-being. I’ve found some amazingly good, hearty and wholesome recipes for you, featuring seasonal ingredients that are perfect for cozying up during the colder months. From hearty soups and stews to soothing herbal teas, these recipes will nourish your body and soul all Winter long.

HEARTY VEGETABLE SOUP

There’s something incredibly comforting about a bowl of hearty vegetable soup on a cold Winter day. Packed with seasonal vegetables like carrots, celery, potatoes, and kale, this soup is rich in vitamins, minerals, and fiber. Add protein-rich beans or lentils for an extra nutritional boost, and season with warming herbs and spices like thyme, rosemary, and black pepper. Serve with crusty whole-grain bread for a satisfying and wholesome meal that will keep you warm from the inside out.

BUTTERNUT SQUASH AND APPLE SOUP

Butternut squash and apple soup is a classic Winter dish that perfectly balances sweetness and warmth. Roasted butternut squash lends a creamy texture and rich flavour, while tart apples add brightness and depth. Infused with warming spices like cinnamon, nutmeg, and ginger, this soup is a comforting and nourishing option for chilly days. Garnish with a dollop of Greek yogurt or a sprinkle of toasted pumpkin seeds for added creaminess and crunch.

LENTIL AND KALE STEW

Lentil and kale stew is a hearty and nutritious dish that’s perfect for warming up on a cold Winter evening. Packed with protein-rich lentils, hearty vegetables, and nutrient-dense kale, this stew is a complete meal in itself. Flavorful herbs and spices like garlic, cumin, and paprika add depth of flavor, while a splash of lemon juice brightens up the dish. Serve with a side of whole-grain rice or crusty bread for a satisfying and comforting meal that will keep you full and fueled for hours.

TURMERIC GOLDEN MILK

Turmeric golden milk is a soothing and immune-boosting beverage that’s perfect for sipping on cold Winter nights. Made with a blend of turmeric, ginger, cinnamon, and black pepper, this warm and aromatic drink is packed with anti-inflammatory and antioxidant properties. Sweetened with a touch of honey or maple syrup and enriched with creamy coconut milk, turmeric golden milk is a delicious and nourishing way to support overall health and well-being during the Winter months.

NOURISH YOUR BODY AND SOUL

With these nutritious and comforting Winter recipes, you can nourish your body and soul while staying warm and cozy all season long. Whether you’re craving a hearty soup, a comforting stew, or a soothing herbal tea, these recipes are sure to satisfy your cravings and support your overall health and well-being during the colder months. So why not gather your ingredients, cozy up by the fire, and enjoy a delicious and nourishing meal that’s perfect for Winter?

Let me know if you try any!

In Nutrition

Debunking the Gluten Myth

September 1, 2023

For a few years I had my family on a gluten free diet because I was trying to heal an issue with one of my kids. It was just easier to put us all on it rather than cook different meals for different people. It helped a little, I will say that, but I’ve since discovered that gluten wasn’t actually the problem.

If you know me, you know that I am a big fan of traditional foods and how our ancestors prepared food, and as I began to dig deeper into the gluten debate I found that it was more likely the manipulation of the wheat grain and how it was being prepared that was causing the problem.

I believe now that, unless you have a serious medical condition that requires you to eliminate gluten from your diet, like celiac disease, or you have specific healing to do to restore the gut (especially the fingerlike protrusions lining the small intestine called villi), gluten and grains can be included in most people’s diet and offer vital nutrients.

I know there are other conditions like irritable bowl syndrome and allergies or sensitivities to wheat and gluten, but from my experience, these things go away once the real problem is addressed. One of the main things we need to look out for is where our grains are coming from, how are they farmed and harvested, are they sprayed with glyphosate and other pesticides, are they GMO, also how are they being stored… And then, we need to know how to prepare them properly with soaking, fermenting and sprouting.

DEBUNKING THE GLUTEN MYTH

Are you tired of hearing about the so-called evils of gluten? Let’s take a different perspective today. It’s time to explore the fascinating topic of how traditional societies prepared grains without any major health concerns!

DID YOU KNOW?

Weston A. Price, a renowned researcher, extensively studied indigenous cultures worldwide and found that grains, when prepared in certain ways, offered valuable nutrients and posed no harm to human health. Let’s dive into some of his fascinating findings, which can be found on westonaprice.org!

TRADITIONAL METHODS OF PREPARING GRAINS

By adopting traditional grain preparation techniques, we can unleash their true potential and potentially enjoy the benefits our ancestors cherished.

SOAKING

Traditional societies understood the importance of soaking grains before consumption. This practice helps break down phytic acid, a natural compound found in grains that can interfere with mineral absorption. By soaking grains in water or a natural acidic medium, enzymes are activated, mitigating potential digestive issues and boosting nutrient availability.

FERMENTING

Fermentation is an age-old technique used to enhance the digestibility and nutrient profile of grains. Traditional cultures commonly fermented grains for extended periods, triggering a biological process where natural bacteria feed on carbohydrates, making the grains easier to digest.

SPROUTING

Sprouted grains are incredibly nutritious as they undergo natural enzymatic changes. The sprouting process not only breaks down phytic acid but also increases the content of certain vitamins and minerals. Sprouted grains offer enhanced enzyme activity, making them more digestible and gentle on our bodies.

Curious to explore more about traditional grain preparation and nutrition?

Check out westonaprice.org, where you’ll find wealth of knowledge and resources on this fascinating topic! Remember, understanding the true nature of grains can help us make informed choices and regain trust in their place within a balanced, wholesome diet.

FREE RESOURCE

https://allnaturalmumma.com/wp-content/uploads/2023/09/Debunking-the-Gluten-Myth.pdf

Disclaimer: Always consult with a healthcare professional or registered dietitian before making any changes to your diet or lifestyle. This post is for informational purposes only.

In Nutrition

Homemade and Healthy Electrolyte Drink

May 4, 2022

Electrolytes are minerals that are needed by the body to perform basic life function processes. Two of these functions in particular is to maintain electrical neutrality in the cells and to generate and conduct action potentials in the nerves and muscles.

ELECTROLYTE IMBALANCE

When electrolyte levels in the blood become too high or too low, it can cause an imbalance, which in turn can lead to issues such as:

irregular heartbeat
muscle weakness or spasms
bone disorders
convulsions and/or seizures
confusion
numbness
excessive tiredness
nervous system disorders
change in blood pressure

CAUSES OF IMBALANCE

poor diet and severe dehydration
prolonged vomiting or diarrhoea
loss of electrolytes and hydration after exercise
acidosis/alkalosis (imbalance of blood pH)
diuretics and other drugs
congestive heart failure
cancer treatment

ELECTROLYTE DRINKS

Most electrolyte drinks that you will find on supermarket shelves (and even some from healthy places like sports nutrition stores) contain ingredients that are far from being beneficial to the body. High levels of sugar, sodium, food dyes, chemical sweeteners and other additives found in these drinks contribute to health problems. Many popular electrolyte drinks, when consumed regularly, have the potential to lead to diabetes, kidney damage, tooth enamel erosion and weight gain.

Clearly it’s best to avoid this ‘health’ drink and stick to a natural source of rehydration of electrolytes.

HOMEMADE AND HEALTHY ELECTROLYTE DRINK RECIPE

1/2 cup of fresh orange juice
1/4 cup of fresh lemon juice
2 cups of raw coconut water
2 tbl organic raw honey or organic maple syrup
2 pinches of Himalayan salt

METHOD

Put all ingredients in a blender and blend well.
Bottle in glass and refrigerate.
Best served on ice.

For a nice change, substitute the orange juice for 1/4 cup of lime juice!

In Nutrition

Nutritional Benefits of Strawberries

March 16, 2022

Strawberries are such a delightful fruit and homegrown, oh my goodness, there is nothing that beats that sweet, juicy taste. We love them in smoothies, as a topper for acai bowls, yoghurt and granola and even just on their own!

Remember to wash thoroughly if you are not buying organic or growing your own. Unfortunately, strawberries are one of the most heavily sprayed fruits in commercial growing.

See here for a list of the Dirty Dozen.

And here are some of the amazing health benefits of strawberries..

VITAMIN C

Vitamin C is an antioxidant that helps protect your cells against free-radical damage and it helps form and maintain bones, skin, and blood vessels.

MANGANESE

Manganese helps the body form connective tissue, bones, blood clotting factors, and sex hormones. It also plays a role in fat and carbohydrate metabolism, calcium absorption and blood sugar regulation. Manganese is also necessary for normal brain and nerve function.

FOLATE

Folate is an essential B vitamin that is necessary for the production of red and white blood cells in bone marrow, producing DNA and RNA and transforming carbohydrates into energy.