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The latest views, news and research for people who like to eat well and be healthy

Feed your bones

Add a dollop of this rich pumpkin seed pesto to perk up fish or use as a spread on crackers:

200 grams pumpkin seeds
olive oil, about 1 tablespoon
a few twists of sea salt and black pepper

Grind the seeds to a fine powder. Gradually stir in olive oil, one teaspoon at a time, until you have a creamy consistency. Add some sea salt and black pepper to taste. Store in a sealed glass jar in the fridge. It should keep for up to a week.

My homemade crunchy nuts and seeds granola is packed with bone-friendly nutrients.

Metabolic Balance®: protect your bones
 
 Metabolic Balance® is an anti-inflammatory, hormone-balancing nutrition plan to nurture your whole body: skin, hair, bones, brain, heart, immune system and gut. 

Book a Metabolic Balance® diagnostic consultation with me to find out what a personalised plan could do for you. You can read more, including success stories,  on my Metabolic Balance East Midlands Facebook  page; scroll down to read a July post on how Kirstie Allsopp lost over two stone on  Metabolic Balance®.
 
Genetic testing upgrades
 
The myDNAhealth Comprehensive Panel now includes a coeliac and gluten-intolerance test. Existing clients should contact me if they wish to add the coeliac DNA test to their myDNAhealth report.  

If you're new to DNA testing and would like to learn about your genetic profile, take a look at the  myDNAhealth Comprehensive Panel. A simple mouth swab and some online questionnaires will reveal the secrets of your genes. Contact me to arrange a test.
 


 

 

Autumn 2017

Bone-up on bone-friendly foods

Unless you've had a fracture or a diagnosis of osteoporosis or osteopenia, I bet you hardly ever think of your bones. It's a sobering thought that one in three women and one in five men over the age of 50 could be affected by bone disease. It's never too early to  start looking after your bones. Here are some simple nutrition tips to build into your daily routine. 
 
Calcium
Calcium is the major mineral in bones and widely available from food. Milk isn't the only source of calcium; it's found in leafy greens (such as broccoli), sardines with bones, salmon, yoghurt, kefir, pumpkin seeds and nuts. Almonds are rich in calcium and contain other bone-friendly nutrients, including magnesium, manganese,  vitamin E and essential fats. Make hummus with calcium-rich tahini (ground sesame seeds) for a bone-boosting snack.
 
Vitamin D
The action of sun on the skin makes vitamin D but how many of us get enough sunshine? This important vitamin increases the uptake of calcium from the gut.  You'll find vitamin D in eggs, mushrooms, dairy foods and oily fish. Wild Alaskan salmon -widely available from supermarkets- provides about 75% more vitamin D3 than farmed, according to research from Boston University School of Medicine.
 
Vitamin K 
Hands up if you've heard of vitamin K! It may not have the super-star status of calcium but is essential for the binding of calcium to bone tissue. Incidentally, a lack of vitamin K is also associated with cardiovascular and Alzheimer's disease. Make sure you're K-confident by eating butter, eggs and green leafy veg. Fermented foods such as kefir and sauerkraut not only provide this essential vitamin, but also feed beneficial bacteria in the gut. 
 
Meals and snacks for happy bones
It's easy to make a few healthy food swaps to feed your bones.  Here are some bone-friendly food tips:
  • Swap sugary snacks for a handful of almonds or hummus and veg sticks
  • Add a dessertspoon of tahini and a handful of berries to plain, live yoghurt or kefir and whiz up a smoothie 
  • Dinner tonight: Grilled salmon (wild, if possible) with broccoli and kale. Make my pumpkin seed pesto- recipe opposite - to go with the salmon. Vegetarian option: a mushroom omelette with leafy greens
  •  A healthy pud: have some berries  - fresh or frozen blueberries and raspberries - with kefir or plain, live yoghurt.
Invest in a healthy future
 A personalised  nutritional therapy plan is the best investment you can make for a healthy future: protect yourself against chronic diseases, enhance your brainpower, increase your energy, have strong bones, glowing skin and an efficient digestive system. 

Take the first step towards your personalised  healthy-eating plan by filling in the health questionnaire and food diary on the  Consultations page of my web site. Or, email me your phone number and I'll call you for a free, no-obligation 10-minute chat. In three months' time you could be a different person!

Yours in good health,

Rita

Rita Carmichael, registered nutritional therapist
and  Metabolic Balance® coach

 
I'm always pleased to hear from clients old and new. If you have a health concern you would like to discuss in confidence before making an appointment for a nutritional therapy consultation, please get in touch through my web site contact form or send me an email with your phone number, rita@nutrimatters.co.uk.

You are receiving this quarterly newsletter because you are a past or present a client of Rita Carmichael, or you have expressed an interest in nutritional therapy. You may cancel anytime by clicking on the "unsubscribe"  link below.
Copyright © 2017 Rita Carmichael,  All rights reserved.
Rita Carmichael,Registered Nutritional Therapist DipION, FdSC, mBANT, CNHC
Clinics: Beeston, Bramcote
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Nutrimatters · Tranquility Holistic Therapy Centre and Studio · 169, High Road, Chilwell · Nottingham, Notts NG9 5BA · United Kingdom

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