Sue Hardman

Nourish + Rejuvenate

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Non-stick pans are they making you ill?

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Non-stick pans are a health hazard!

Non-stick pans (amongst other things) are coated with a synthetic polymer (containing  PFC’s) known as Teflon. If you’re hoping to lead a healthier lifestyle, then cooking is an essential part of your day. So when it comes to something your doing daily, it does make sense for you to use what is good for you and your family.

As a busy working mum, I used to be a fan of non-stick pots and pans because they are easy to clean and save me time. I’m always looking at ways that I can eliminate unnecessary exposure to chemicals because of the effects these have on my health.

Studies have linked PFOA (a type of PFC) used in your non-stick cookware, to reduced fertility and thyroid problems.

In a 2009 study, women with high levels of PFC chemical, named PFOS, reported taking longer to get pregnant. Another report, published in the Journal of the American Medical Association, links the non-stick polymer, to impaired immune responses in children making them  more vulnerable to diseases.

According to the Center for Disease Control and Prevention (US) PFC’s are so pervasive and so persistent that 98 percent of Americans carry them in their bodies.

Manufacturers warn you to avoid high heat when cooking on Teflon. However, the Environmental Working Group (EWG) commissioned tests in 2003 which showed that in just 2 – 5 minutes on a stove top, Teflon and other non-stick surfaces could exceed temperatures at which the coating breaks apart and emits toxic particles and gases that leach into your food.

Safer Alternatives

I’ve compiled a list of some options for you to consider. Some of them have been around a while others are newer:-

Safer, although more difficult to clean:-

  • Bare Cast iron is extremely durable and it will with stand high temperatures. To improve it’s non-stick finish you need to season with oil. These pans are heavy and difficult to clean. You do need to make sure they don’t rust and avoid cooking acidic foods, such as tomatoes, lemons or cranberries.
  • Glazed clay is a natural cooking alternative – it’s inert and does not leach into food, it holds heat and moisture, and it helps retain nutrient content. However, clay cookware is less durable and needs extra care to protect the life span of the product.

I often use a glazed clay tagine. My family and friends love the delicious tender casseroles it makes. Click on the image for more on these.

  • Stainless steel – leaching in stainless steel is generally thought to be less of a risk than aluminium or copper. Make sure it’s good quality. Things do stick to stainless steel. If your pots are worn or damaged metals can migrate into your foods.

Safer and easier to clean:-

  • Glassware – pyrex or corningware, non-reactive, meaning they won’t leach chemicals into your food.
  • Coated Cast Iron – It is enamelled non-stick cast iron cookware and bakeware i.e. Le Creuset or Staub, they are both quite heavy and you will pay for the quality too! Staub has potentially a superior non-stick enamel surface to Le Creuset
  • Green earth – While doing my research for alternative High Quality Non-stick easy cleaning pans I found this new Non-Stick Technology, it uses a coating called, thermolon. It is temperature resistant up to 450°C. No toxic fumes are released if overheated with 0% PFC’s released.

 

 

NB: Avoid aluminium – as it’s soft and highly reactive metal that can leach into your food, especially when you are cooking with acidic ingredients. Aluminium salts are associated with impaired visual motor coordination and Alzheimer’s disease.

 

If you’re struggling with any kind of hormone imbalance, tiredness, low energy or wanting to lose your excess weight. I’ve  put together a FREE guide for you, so you can start to learn how and why specific foods, and drinks, can help you have more energy and lose weight naturally. 

You’ll find it is easy to add these ingredients into your diet on a daily basis – get your downloadable guide here

In fact, at the end, I’m going to share one simple recipe you can make in under five minutes that incorporates all of these foods.

5foods-loss-weight

Get your copy of the FREE guide:
5 Foods that will help boost Your Energy Levels and Lose Weight Naturally.

 

HERE

 

Hummus so much more than a dip

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Do you plan or consider what you’re going to eat for the day?  Do you ever consider the role of functional foods? These are foods that have a beneficial nutritional role – whether it be to provide your body with essential nutrients, balance hormones or to help your liver with the detoxification process.  Of course, if food doesn’t look or taste good then you’ll struggle to find me eating it – it’s best when all 3 are delivered.

Hummus is a creamy Middle Eastern dip that I’d class as a superfood with all it’s health benefits and I hope it will be a staple in your home after reading this.

Why eat hummus?

The classic hummus recipes contains 6 ingredients: chickpeas, olive oil, garlic, lemon juice, sea salt, and tahini.Hummus contains the following nutrients: Protein, Fiber, Healthy Fat, Carbs, Vitamins – A, C, Vitamin B6, Folate and Minerals – Iron, Zinc, Calcium, Phosphorus and Manganese

The benefits of each ingredient:

  • Chickpeas are protein, fibre-rich legumes, a natural source of phytoestrogen, (which isn’t actually estrogen but does a good job of standing in for it) and a great choice if you’re looking to reduce your meat consumption. They’ll keep you feeling fuller for longer because of that combination of fiber and protein.

    Many Mediterranean nations experience great health, low heart disease and greater longevity. This may be due to the high fibre content – like chickpeas. Studies show that having just one daily serving (about 3/4 cup cooked) of beans of any kind can help to decrease chances of a heart attack and to help balance “bad” LDL cholesterol.

    Chickpeas have also been shown to have protective properties against cancer, while the fiber helps to keep waste moving out of the body quickly.

    It helps to balance blood sugar levels and decreases the chance of developing diabetes or insulin resistance.

    Diets rich in beans have been shown to help protect heart health partially due to their low score on the glycemic index. A high-fibre diet that includes legumes can help lower blood cholesterol levels, among other benefits, such as lowering heart disease risk, type 2 diabetes risk, and aiding in weight loss.

  • Tahini or sesame seeds contain lignin’s another natural source of phytoestrogens, loaded with fibre, and they’re also a great source of minerals.Sesame seeds are considered one of the ultimate reproductive foods in Ayurveda.as they enhance egg and sperm quality and quantity.
  • Olive oil is not cooked, and will therefore not be oxidised and hydrogenated.  Olive oil has been found to reduce inflammation in your body. Regularly consuming olive oil has been correlated with improving blood pressure levels, glucose metabolism, and reducing harmful cholesterol.
  • Raw garlic has a whole host of benefits including flavonoids, oligosaccharides, selenium, high levels of sulfur, and more. Garlic has been proven to help reduce your risk factors associated with heart disease, cancers and it acts as an anti-fungal, anti-oxidant, anti-inflammatory, and anti-viral.
  • Lemon juice is alkalising and helps reduce acidity common in most modern diets, it also helps to increase your immunity, boost digestion, and to help keep blood sugar levels stable.
  • Sea salt best from a good quality source i.e. Himalayan sea salt which contains 60 trace minerals that have numerous health benefits:

Hummus is an anti-inflammatory food:

  • Extracts from garlic have been shown to reduce inflammation and help fight wrinkles and aging.
  • Chick Peas reduce inflammation, blood clots and inflammation markers.
  • Olive oil and sesame seeds reduce inflammation and provide important antioxidants, both which play a part in maintaining heart health by keeping the structure of arteries and cell walls healthy.The role of inflamm- ageing in a previous post you can read it here.

Recipe
Go here

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The Amazing Benefits of Turmeric

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You may already use turmeric root powder in your cooking, particularly if you like Indian-inspired dishes. It’s the key ingredient in your curry powder. Turmeric has been a staple of Indian food traditions for millennia and has a long history of healing use (over 4000 years) in Ayurvedic and Traditional Chinese medicinal traditions.

What is turmeric and what’s it’s secret?

Turmeric has a mellow flavor and is a bright yellow colour.

Turmeric may be the most effective natural supplement you could find as few others possess such a wide spectrum of qualities and medicinal uses.

Many recently published research studies are showing that it has major benefits for your body and brain.

Science has started to back up what ancient health traditions like Ayurveda & TCM have known for a long time, that it really does contain compounds with medicinal properties.

Curcumin is the main active ingredient in turmeric.

The latest research on Turmeric & Curcumin

  • A new study from universities in China confirmed the antidepressant effects.
  • Scientists have demonstrated that turmeric may be helpful in decreasing blood sugar levels associated insulin resistance.
  • Oxidative damage one of the mechanisms behind ageing and many diseases. Curcumin has powerful antioxidant effects.
  • Now researchers from The University of Nottingham and Ludwig Maximilians University in Munich have found that curcumin may help reduce inflammation associated with tendinitis.
  • Chronic inflammation is a contributor to many common diseases. Curcumin can inhibit many molecules known to play major roles in inflammation.
  • Both turmeric and curcumin have shown potential to prevent DNA damage and help DNA repair. That is good news for preventing disease and slowing the aging process.

What Ayurveda have known for 1000’s of years about turmeric

  • It is strengthening and warming to your whole body it will promote proper metabolism correcting both excesses and deficiencies.
  • Improves your digestion – balances gut flora, will cleanse and strengthen your liver.
  • You can use it topically in the prevention and treatment of skin diseases.
  • Relieves arthritis, swelling is applied to sprains, burns, cuts, bruises, insect bites and itches.
  • Is considered a blood purifier and and is antimicrobial.

What are the Incredible Health Benefits of Curcumin?

✓Reduces your response to inflammation
✓Boosts your joint flexibility and comfort
✓Supports a healthy heart
✓Helps keep your mood balanced
✓Increases your memory retention and clarity
✓Supports good liver health
✓Encourages optimum immune
✓Helps you maintain a healthy digestion

How to take your Turmeric or Curcumin

It’s great for infections or inflammation like achey joints.

It’s probably best to avoid the heat of a curry, when you have inflammation, and take the powder with water – 1/4 teaspoon 3-4 x per day depending on the severity. If the taste is unbearable get some capsules.

It also turns out that the piperine in black pepper enhances the bioavailability of the curcumin in turmeric by 2000% (Shoba et al. 1998), when you cook with turmeric be sure to add a little black pepper.

Whether by incorporating it into cooking or taking it as a powder or one of several herbs in a tea, turmeric is at the heart of many different remedies and continues to prove its value after thousands of years of use.

 If you want to get yourself some Turmeric – try this product made by Pukka

  • Wholistic Turmeric is a concentration of the finest parts of whole turmeric root gathered from fertile organic soils.
  • This broad-spectrum formula contains the highest organic grade, sustainably cultivated herbs, carefully selected to bring you the full potential of nature’s goodness.

 

Golden Fusion™

Highly Bioavailable Curcumin and Grass-Fed† Collagen Peptides
Golden Fusion™ is a modern take on a centuries old golden milk recipe that is both great tasting and convenient. Golden Fusion features CurQfen®, a highly bioavailable form of curcumin with fenugreek along with grass-fed† collagen peptides. Organic herbs turmeric, ginger, cinnamon, pepper, Indian cardamom, and moringa in an organic coconut milk powder base round out this innovative formula.

 

 

Why it’s a good idea to cut down sugar – for the sake of your Skin

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Anti-aging specialist Nicholas Perricone M.D., says the effects of sugar on skin is up there with smoking and the sun as a leading cause of wrinkles. Many other anti-aging doctors including Dr. Mehmet Oz, Dr. Howard Murad, Dr. Jessica Wu and Dr. Adrienne Denese advise us to avoid sugar.

Sugar causes inflammation and reduces the power of collagen to rebuild the skin’s structure and increase the rate at which collagen breaks down naturally.

When our blood sugar spikes quickly and repeatedly, the sugar attaches to the proteins (collagen and elastin) in our skin, rendering them stiff and inflexible.

This process is called “glycation.” These harmful sugar molecules accumulate and damage adjacent proteins, which leads to sagging skin, and wrinkles.

Glycation also robs the skin of its natural moisturizer – hyaluronic acid – resulting in greater dryness and sagging.

Natural sugars are a little better for us, because they raise it less, or more slowly, and they do contain some nutrients (white sugar has none), but, all sugars raise blood sugar level. Fruit juice has a lot of sugar, without the fiber too much of it can raise the blood glucose level as fast as regular sugar.

The work of a hormone specialist, Dr. Robert Lustig, called “Sugar: The Bitter Truth,” (on Youtube) concludes that diabetes and obesity levels have risen since the “low fat” craze began. Processed “fat free” foods generally contain more sugar or High Fructose Corn Syrup, which helps make them taste better after all the delicious fat has been removed.

Omitting sugar from our diets entirely is probably never going to happen, because even fruits, vegetables and whole grains turn to glucose (the type of sugar that fuels glycation) when digested. It’s a good idea to keep it to minimum if we care about our health and youth. Sugars (ALL sugars, even natural sweeteners like agave, honey, and maple syrup) raise our blood glucose level.

Here are some recommendations to consider:

  • Read labels. If sugar is in the first five ingredients on a label, you would be wise to avoid the product.
  • High-temperature cooking breaks down collagen and exacerbates glycation, go for slow cooking methods like soups and stews and eat as many uncooked foods like salads and dips as possible.
  • Consider omitting soda drinks and try carbonated water with a splash of lemon or lime, tea, or coconut water.
  • Stop adding sugar to food and beverages. Replace it with honey or maple syrup, but use the least amount your taste buds will allow.
  • Drink less fruit juice (which is all sugar, no fiber) and eat the whole fruit instead. Or make smoothies from low sugar fruits, like strawberries, raspberries, and blueberries.
  • Eat fewer high glycemic carbohydrates like white flour, white rice and pasta. Instead, eat whole grains, like brown rice, oatmeal, quinoa or whole wheat pasta. 
  • Keep added sugar to no more than 10% of total calories, this varies according to age so if you’re a 45-year-old woman, that’s approx 160 calories of added sugar.

If you want a helping hand to reduce sugar cravings and especially if you want to lose a few inches, in a healthy way  or:-

  • balance your blood sugar
  • discover renewed energy
  • tame your sugar cravings
  • decrease your risk of chronic diseases like diabetes, heart disease and cancer
  • manage mood swings
  • look and feel more vibrant throughout the entire day

Please join me on a 2 week on-line retreat where you’ll learn how to reduce inflammation, detox from sugar, fuel your body with good nutrition and allow your body to release excess weight. For more go HERE

 

Easy Detox

 

READY FOR A REBOOT? Revolutionise your body in 14-days

Does any of this sound familiar to you?

    • You know you need to break free from unhealthy eating habits you know are bad for you?

    • You want to enjoy delicious and nourishing food while boosting your metabolism?

    • You’ve tried so many diets that haven’t brought you the results you are looking for?

    • You wonder if there are foods you’re sensitive to that may be preventing you from losing weight?

    • You struggle with nagging cravings, like wanting something sweet, that sabotage your efforts to eat healthy?

    • Your low energy and extra weight, stop you from living your life with more passion and vibrancy?

    • Are you feeling overwhelmed with how to start a healthier lifestyle?

STARTS: 16th October    Ends: 29th October 2017

To find out more Join us HERE

Hormone Balancer Extraordinaire – Vitex Agnus Castus



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Vitex or Chasteberry is an amazing hormonal tonic for women. Clinical studies, along with thousands of years of use, since Dioscorides in 55AD has proven the effectiveness of this remedy.

When does Vitex work?
It is one of the single best herbs for treating your PMS: cramps, flooding, headaches, depression, water retention, constipation, acne, breast tenderness, and irritability.

It can help normalize irregular or scanty periods. A great help if you are coming off the birth control pill as it helps the body to regaining its own natural rhythm.

If you are starting to feel some of the uncomfortable menopausal symptoms and it can also be a useful remedy for uterine fibroids or endometriosis.

How does Vitex work?
All of these female hormonal conditions (PMS to menopause) occur under the influence of oestrogen and shrink under the influence of progesterone.

Vitex will stimulate and normalise your pituitary & hypothalamus glands, raising progesterone levels and decrease oestrogen levels – to help your body reach a hormonal balance that is right for you.

Vitex itself has none of the hormonal building blocks, instead it nourishes and supports the endocrine system to find its own balance.

Any precautions?
It is a safe and effective herbal remedy, with something to offer women in every cycle of life. Don’t take Vitex if you are pregnant or trying to conceive.

Will Vitex work for you?
Vitex doesn’t work for all hormonal imbalances, to determine whether you would benefit from this herb you can either try it out yourself or consult a qualified herbalist for the best treatment plan to suit your needs and requirements.

It is a slow-acting herb and will often require up to three full cycles for the plant to really work its magic. Vitex works best when combined with a lifestyle that includes a healthy lifestyle.

If you’re hormones are all over the place and you have problems with PMS, cramps, PCOS, fibroids, fertility, perimenopause or menopause please contact me at [email protected].

You can do introductory call to discuss how you could find a solution for what is not working in your life.

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Oestrogen Dominance – it’s worth considering

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Whether it’s extra inches (especially) around the middle, ongoing fatigue, skin issues, trouble sleeping, PMS, PCOS, fibroids or fertility issues you may have a hormone imbalance.

Hormones can effect your size and shape and may be the reason you’ve struggled with losing weight and keeping those extra inches off. Too much fat below the belly button, hips and buttocks may indicate you have a hormone imbalance, in particular oestrogen dominance.

As oestrogen levels rise, controlling your weight becomes really difficult, because fat cells also produce oestrogen. So the more fat cells, the more oestrogen is released into your body, and the more your fat cells grow.

What can cause oestrogen excess?
Oestrogen is a vital hormone for many functions in your body, but if it’s not in it’s natural form or at the right level for you then it will interfere with your hormonal activity.

According to the work of Dr. John Lee, the balance of your body’s natural hormones are disrupted because we are living in a ‘sea of oestrogens’ as a result of:-

  • Eating non-organic animal foods with high levels of hormones i.e meat, diary, chicken.
  • Increased synthetic oestrogens found in things like plastics (BPA), medications, synthetic hormones (the pill and HRT) and chemicals from beauty products and chemicals in your environment.
  • Pesticides that mimic oestrogen in your body and send messages to the hypothalamus that it needs to keep producing more and more oestrogens.

There are some simple changes you can make to your diet and lifestyle that may be just what the Doctor ordered.

5 Steps To Reduce Oestrogen Dominance & Balance Your Hormones

  1. A hormone balancing diet with:
    Plenty of complex carbohydrates and fibre from beans, lentils, wholegrains, vegetables and fruit. Fibre helps your body eliminate excess oestrogens. That’s why the saying ‘An apple a day keeps the doctor away’, is still so relevant to you today.Eat moderate amounts of protein – legumes, fish, eggs & chicken. Good fats such as nuts, seeds, oily fish and cold pressed vegetable oils.Eating enough fats and protein are key to ensuring the correct hormone levels in our body.
  2. Help your body detoxify daily by supporting your liver. 
    Eat ‘a cup a day’ of cruciferous vegetables (broccoli, cauliflower, cabbage, brussels sprouts and kale ) to help your liver produce enzymes and provide sulphur needed for the livers detoxification processes. These cruciferous vegetables contain a chemical called indol-3-carbinol, which is what helps you liver remove the bad oestrogens and keep the good ones.Milk thistle is also an excellent herb for the liver as it not only supports detoxification but it also repairs liver cells.
  3. Do some exercise
    Moderate to high intensity exercise helps your body maintain normal levels of oestrogen – according to research.Do a mixture of exercise, including aerobic and try increasing your muscle mass by doing strength building exercise.
  4. Avoid the following
    Alcohol – it impairs the optimum functioning of your liver by making it difficult to metabolise and remove excess oestrogen.Pesticides – Wash if You Can or Go Organic. There are a variety of chemicals and pesticides found in your food or drink that exert oestrogen like activity when absorbed into the body. These are found on non-organic fruits and vegetables as well as animal products.Plastics – these are also similar in structure to oestrogen and confuse the body’s hormone balance because they mimic the body’s own oestrogen. Use BPA-free plastic, glass or metal containers for water.
  5. Reduce the following
    Body fat because it stores chemicals, if you carry excess fat around the middle you will tend to have higher oestrogen levels.Chronic stress – any form of stress (nutritional, physical, chemical, mental, environmental) can increase your cortisol levels and disrupt hormonal balance. Cortisol becomes the predominant hormone and starts to reduce other hormones like progesterone and thereby increasing oestrogen levels.

The great news is that you CAN shift your hormones back into balance by following these steps, and reduce not only the inches but also the detrimental effect of excess oestrogen.

Something else to consider: Is your body trying to tell you something, because Toxins are unavoidable, maybe your body needs a cleanse. So every once in a while it’s a good idea remove them with the structure and support of a fresh food detox!

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