Nutrition Naturally recipes

05/01/2025

14/12/2024

Research shows that dairy isn't just failing to protect our bones - it might actually be doing the opposite! Many studies have shown that drinking milk actually appears to increase the risk of bone fractures as you age.

For example, in a 12 year Harvard study of 78,000 women, those who drank milk three times a day broke more bones than women who rarely drank milk.

Plus, those who eat plant-based tend to have a lower renal acid load, which reduces the amount of calcium being excreted in the urine.

So, what are the best foods for bone health?

1. Dark leafy greens

These are absolute calcium powerhouses! Would you believe that one cup of cooked collard greens actually provides more calcium than a glass of milk? Plus, they're loaded with vitamin K2 which helps direct that calcium exactly where it needs to go.

Collard greens

Bok choy

Kale

Mustard greens

Mineral-rich seeds

They're packed with calcium, magnesium, and phosphorus:

Sesame seeds (especially black sesame)

Chia seeds

Pumpkin seeds

H**p seeds

Beans and legumes

These provide both calcium and protein, plus amazing minerals like magnesium and potassium:

White beans

Navy beans

Chickpeas

Black beans

Antioxidant-rich fruits

These help protect our bone tissue from oxidative stress:

Berries (especially blackberries)

Oranges

Prunes

Pomegranates

Mineral-packed vegetables

These provide this amazing matrix of nutrients that support bone health:

Sweet potatoes

Brussels sprouts

Broccoli

Butternut squash

02/12/2024

28/10/2024

Seduced by Cake https://mybook.to/4VhB1NQ
Reduced by Meds https://mybook.to/AAzxZ
Avenged by Sin https://mybook.to/1udQH

10/09/2024

Two ingredient turmeric chocolates. Dairy and sugar-free. Just cacao butter and 'Stir' nut milk turmeric chai latte, which I picked up from a Reduced to clear store.

01/08/2024

White willow trees have been growing for centuries on the banks of rivers. These trees hold a secret that our ancestors knew very well - a natural pain reliever that's been used for millennia.

Willow bark, also known as Salix alba, was used all around the world. From the banks of the Nile to the riversides of China, from ancient Greece to South America, willow bark was the go-to remedy for pain and fever. Even Hippocrates, the father of medicine, sang its praises.

In 1827, scientists isolated salicylic acid from the bark, and chemists synthesised acetylsalicylic acid in 1897, helping to create aspirins.

People are now rediscovering this natural remedy which offers relief from pain and inflammation without the harsh side effects often associated with synthetic drugs.

When you consume white willow bark, your body converts salicin into salicylic acid - the same active ingredient found in aspirin. But because your body processes it more slowly, you get longer-lasting relief with potentially fewer side effects.

Plus, it's packed with flavonoids and polyphenols that fight inflammation and act as antioxidants.

Willow bark extract works in several ways:

It fights inflammation by blocking substances in the body that cause swelling and pain.

It acts as an antioxidant, protecting cells from damage caused by harmful molecules.

It may even help fight certain types of cancer by encouraging the death of cancer cells, particularly in colon and lung cancers.

So whether you're battling arthritis, nursing a headache, dealing with period cramps, or just feeling achy, white willow might be your new best friend.

Well, science has also put willow bark back in the spotlight. A recent meta-analysis of five clinical trials involving 329 arthritis sufferers showed that willow bark significantly outperformed placebo in pain relief and improved physical function, without increasing side effects.

I don't recommend aspirin, due to the side effects, and athough while white willow bark is natural, it's not for everyone. If you're allergic to aspirin, pregnant, breastfeeding, or taking blood thinners, it's best to steer clear. As always, chat with your healthcare provider before adding any new supplement to your routine.

14/05/2024

Why NSAIDs (Non-steroidal anti-inflammatory drugs) are so harmful

If you’ve got a splitting headache… stiff, sore joints… or waves of pain pulsing through your body, do you reach for an NSAID like ibuprofen or acetaminophen for relief?

If so, you’re definitely not alone.

NSAIDs are the most popular over-the-counter drug in the world.

But just because NSAIDs are popular doesn’t necessarily mean they’re healthy -- or even safe.

There are some hidden health risks of NSAIDs.

As you may know, inflammation is your body’s natural defence mechanism against harmful stimuli, like bacteria, viruses, or germs.

So, the right amount of inflammation is essential to keeping you healthy.

Trouble is, when you’re experiencing chronic inflammation your inflamed, swollen tissue presses against nerve endings, causing pain.

NSAIDs relieve that pain by reducing inflammation.

The way it works is, NSAIDs block a specific enzyme called cyclooxygenase, which your body uses to make prostaglandins.

These prostaglandins are hormone-like compounds that do a bunch of different things in your body, including ramping your inflammation response into overdrive.

So, less prostaglandins means less inflammation, and that often means relief from pain.

That’s why NSAIDs can reduce pain quickly.

But overreliance on NSAIDs can have serious side effects.

For example, studies show that acetaminophen can lower cellular levels of glutathione, your body’s “master antioxidant”. (1)

Not only is glutathione required for healthy detox, but it also plays a critical role in the health and beauty of your skin, your brain health, immunity, sleep, and more.

And that’s not all.

Studies show that ibuprofen can strip away your precious gut lining, which can make you more susceptible to leaky gut and other gut health issues.

Taking natural supplements like these can reduce pain and inflammation while improving gut health and function;

1. White Willow Bark Extract:

A natural pain reliever that has been used for centuries, White Willow Bark Extract provides fast-acting relief without the gut-damaging effects of NSAIDs.

2. Meriva Curcumin:

The most bioavailable form of curcumin, backed by over 35 clinical studies. Meriva® is up to 29 times more absorbable than standard curcumin, ensuring optimal anti-inflammatory benefits.

3. Bifidobacterium infantis 35624 (2 billion CFU)

A probiotic strain clinically shown to support a balanced gut microbiome and reduce inflammatory markers.

This beneficial bacteria helps maintain a healthy gut environment and supports optimal digestive function.

4. PepZin GI® Zinc-Carnosine

A patented complex that promotes gut lining repair and reduces inflammation.

PepZin GI® has been clinically shown to soothe digestive discomfort and support a healthy gut barrier.

17/03/2024

The new cover for my cakes and corsets book. https://www.amazon.com.au/Cakes-corsets-Jo-Anne-Barker-ebook/dp/B0893M1PGB

16/03/2024

This short story, set in the Wairarapa, is a retelling of Cinderella. There is a recipe for a healthy chocolate cake, so you can read the story while waiting for the cake to bake.

Cindy, a gypsy, makes and alters clothing for other women while wanting to dress like a princess herself. Her friend, who makes cakes, encourages Cindy to follow her dream.

Cindy: Short story with a recipe

30/01/2024

Stunning macarons

17/01/2024

Coconut Nectar Syrup

Low Glycemic Index
The coconut nectar syrup contains 17 essential amino acids, as well as a couple of vitamins and minerals. It has vitamins B and C to boost the immune system. Apart from that, the Glycemic Index (GI), the standard measurement of blood glucose to rise upon sugar consumption for 2 to 3 hours, is only 35. It is low as compared to other sweeteners such as organic sugar with 47, refined sugar with 80, and raw sugar with 65.

Coconut nectar can be used safely for diabetics. Older adults or people highly at risk for diabetes are recommended to use this sugar substitute to maintain consistent blood sugar level. This is indeed a healthier choice for health conscious individuals. Protect your family from the debilitating effects of diabetes by switching to coconut syrup today.

Low in Fructose
The coconut nectar contains both Short and Medium-Chain Fatty Acids or Triglycerides, which makes it an excellent choice for those who wish to maintain a healthy heart and lower cholesterol levels. In research studies, it was found that coconut nectar syrup, when compared with brown sugar, has 10 times more zinc, 4 times more magnesium, and 2 times more iron.

Agave nectar is another sugar substitute also famous in the sweetening arena. However, agave has a naturally high fructose level. This means that it is processed in the liver and converted into fat. On the other hand, coconut nectar is mainly sucrose-based and processed in the intestine. Those that go into the liver are converted into energy and not fats.
Thus, we can say that coconut nectar is truly a better option, especially in liver and heart health. It also has a positive benefit on blood sugar levels, to name a few of its health benefits.

Also, The glycemic index of maple syrup is around 54. What sets maple syrup apart from refined sugar is its minerals and antioxidants.

Around 1/3 cup (80 ml) of pure maple syrup contains (2):
Calcium: 7% of the RDI
Potassium: 6% of the RDI
Iron: 7% of the RDI
Zinc: 28% of the RDI
Manganese: 165% of the RDI