​The leaves are changing colour quickly at the moment and so is the weather.
It`s this time of year when we start to consider our immunity over the months ahead.

I just wanted to share some tips and tricks I do over these months to keep my family and myself as well as possible over the coming months. 

Vitamin C

Vitamin C is so important to our bodies.  It is needed for over 70 functions in the body, ranging from keeping collagen healthy to detoxifying our system.  Most animals can manufacture vitamin C in their bodies for this reason.  Humans once were able to make their own vitamin C but over time, humans and guinea pigs (strangely) lost this ability many years ago.  
It is available in fruits and vegetables but oxidises very quickly.  That means that once the fruit or vegetable has been picked, it starts to degrade in terms of it`s vitamin C content. 
Most of us know the value of Vitamin C in terms of keeping a healthy immune system, and you may have even heard about "mega- dosing" in serious illnesses, which appears to be effective.  Studies continue in this field.
All year round, I ensure that my family receives a minimum of 250Mg of vitamin C per day as a supplement.  The body can only uptake around 250Mg of Vitamin C in one go, so unless you buy a slow-release supplement with a higher dose than 250Mg, it will be wasted and eliminated in your urine.
You can not overdose on vitamin C as it is a water soluble vitamin.  Any excess that your body doesn`t need will just make it`s way to your urine.
During this time of year, I dial up the dosage of vitamin C for my family to between 500 and 1000 Mg.  I use slow release vitamin C to do this, or, dose throughout the day.
Vitamin C can make some people have looser stools than normal.  If this happens to you then you just need to lower the dose.

Vitamin C in foods are all your fruits, berries and vegetables.  The more you can eat, the better​

Zinc

Zinc is the master mineral for immunity.  Zinc is also necessary for healthy hormone function, tissue integrity (healthy tissues) , brain health and so much more.
I make sure that my family have 20 - 30Mg of Zinc as an adult dose and up to 15Mg for children up to 14 (after that they are classed as adults in the world of supplementation) 
There are different quality zinc formulas.  Zinc has to be attached to another compound in order to be transported into the cell efficiently.  The most bioavailable forms are Zinc picolinate, Zinc bisglycinate or Zinc citrate.  
Some important information regarding Zinc - ALWAYS take zinc on a full stomach after a meal containing protein and carbohydrates.  If you take zinc on an empty stomach or with a very light meal, it can cause nausea and vomiting.
Zinc can be taken preventatively and is also great for keeping to hand if anyone comes down with an illness.  In the case of treating an illness then be sure to take a natural compound called Quercetin along with your Zinc.  It will help transport the Zinc right into the part of the cell needed to kill off viruses.

Zinc is available in food sources such as shellfish, meat, poultry and liver.  These are the main sources.  The vegetarian sources that contain zinc have very little so again, it is best to supplement if vegetarian or vegan.  Vegan sources are quorn, peas, tofu, chickpeas, oats, brown rice, quinoa, buckwheat, pine nuts and pumpkin seeds.
​

​Probiotics

Our microbiome is one of the most fascinating areas of the human body.  Do you know that we have more bacteria than we do cells in our body!?!  
The microbiota is something that really fuels my fire... It is a topic that I am passionate about.  

Did you know that scientists are currently working on using specific strains of bacteria to target specific illnesses such as cancer, diabetes and heart disease?  I guarantee that one day, bacteria will save the world!  

You can read more information about your microbiome here
​
In terms of your immunity, taking a good, broad strain probiotic can really help you out.  70-80% of our immune system stems from our gut.  If our gut health is out of balance then this will knock your immune system function for six.

Clinical trials have also proven that a daily probiotic for children is actually more effective at preventing the flu than the flu vaccine.  It is also known to prevent gastric illnesses such as the dreaded Norovirus - lovingly known to all parents as "the sick bug".

Immunity complexes

If you can make sure your diet is well-balanced with the foods mentioned here, you will be off to a flying start in terms of boosting your immunity.  

Remember that sugar, depresses our immune systems.  One teaspoon of sugar will depress your immune system for 1 hour.  Think  twice about that sugar in your coffee before you go out and about where coughs and colds are likely to be!

There are some great immune complexes that you can get that combine the nutrients I`ve mentioned into one handy capsule.
One of my favourite complexes is Bionutri`s elderberry complex. ​

Please be advised that babies and infants have different requirements in their dosing and you must seek advice regarding this.  Elderly people and those with compromised immune systems should also always seek advice before supplementing with the nutrients mentioned.  
If you are on medications then these should also be checked with a health professional.


Health and happiness as always,

Eve x
​

For those who want a shorter version…

🌱Gather your berries and de-stalk
🌱Weigh your berries
🌱 Whatever weight your berries are, add half that amount In Water
🌱Simmer gently for 20 minutes
🌱cool and strain
🌱measure liquid in ml
🌱whatever the ml of liquid, half that and add that amount in grams of sugar
🌱simmer gently for 20 minutes with the juice of 2 lemons, grated ginger and a cinnamon stick
🌱strain, cool and bottle


Health and Happiness,

Eve x 

​

This is a question that I get asked a lot!
I thought that I would take a moment to share what is usual and what is unusual where periods are concerned.

Many of us think that suffering during menstruation is normal... it`s not. It`s common, but it isn`t how it should be.

​So what is a "normal" period?

Well - there`s no such thing as "normal" as we are all so different, but here are some features of what it should and should`t be like...

1. Most peoples cycles (the time it takes between from day 1 of your period until your next one) is usually between 26 - 34 days during your reproductive years. 28 day cycles are not the most common length. Teenages will commonly have cycles from 24 - 38 days and peri-menopause brings cycles of varying lengths - 24 days to missing periods is common.

2. It`s normal for your cycle length to vary by as much as 6 or 7 days from month to month.

3. A period should last anywhere between 3 - 7 days. Any shorter or longer than this is a symptom of something going on hormonally.

4.Usually the heaviest day of your period is day 2. On your heaviest day, you shouldn`t need any more than 6 pads or tampons per day. If you do, then this is classed as a a heavy period and a sign of an imbalanced.

5. 25 - 80ml of blood loss is normal, that`s between 5 regular tampons for your whole period - 16 regular tampons, or 8 super tampons. If you bleed less or more than this over your whole period, you have an imbalance in your hormones.

6. Menstrual fluid should be mostly liquid, with very small clots, if any.

7. Mild, occasional cramps are normal. These should disappear with ibuprofen. If you are still in pain whilst taking ibuprofen then this is excessive and is a sign of an imbalance. Debilitating pain is NEVER normal. Normal cramps don`t disrupt your day or cause time off work.

8. It`s normal for breasts to feel fuller, but painful breasts, cysts or fibrous lumps are a sign your hormones need balancing.

9. You shouldn`t get headaches.

10. Mild mood shifts are normal the week before your period. These should not be extreme or disrupt your life. If you are suffering from excessive PMT or PMDD then your hormones are in need of a balance.


If you think that you are suffering with some of the symptoms that suggest that your hormones are a little imbalanced, and would like to do something about it then get in touch and see how I can help. 

As an NFPTA registered teacher of the fertility awareness method, I will show you how to use this reliable method of natural contraception to gain a new understanding of your body so that you can have body literacy like never before.


Learn the fascinating side of sex - ed that you were never taught at school to really get to grips with your menstrual cycle and the wisdom that it can reveal to you.


This online course has 6 lessons over 12 weeks.


This course will cover everything you need to know to begin charting, from the anatomy of both the male and female body to the hormonal dance that is performed each month.


The sympto-thermal method of fertility awareness is as effective at preventing pregnancy as the birth control pill.
The human reproduction study found that this method, when followed correctly has a rate of >99% efficacy as a contraception.


Using the fertility awareness method is easy once you know how. It avoids synthetic hormones and the disruption they can cause to wellness, and doesn`t require invasive surgery for you or your partner.


The fertility awareness method is your answer if you are struggling with your current contraception and are looking for a gentle and reliable alternative. It will also give you a greater understanding your body`s amazing rhythms.




This course will be in a small group ( no more than 6) on Zoom and will stretch over 12 weeks. This allows me to work with you over your first 3 cycles. We will meet at 7pm (London time) each lesson as follows:


Week 1 - ~ 2hours - 8/9/21
Week 2 - ~2 hours - 15/9/21
Week 3 - ~2 hours - 22/9/21
Week 4 - ~1 hour - 29/9/21
Week 8 - ~1 hour - 27/10/21
Week 12 - ~1 hour - 24/11/21


IMPORTANT


If you have recently had a baby and are in your postpartum stage, or are in your peri-menopause years where cycles are becoming less regular, the fertility awareness method is available to you, but this course is not for you. or in the case of postpartum care, wait until your cycles become regular again before purchasing the course. You can contact me for an individual lesson tailored to your unique life stage.




Requirements


You will need to buy a good quality digital thermometer that has two decimal places. This means that there should be two numbers after the decimal - eg 36.56 degrees.


You should also know that this course is written by a UK instructor and so all temperatures are written in Centigrade, not Fahrenheit.


You need to be available for all the dates set.

Stage 1

During this stage you may start to notice small changes to your cycles and even to your mood and energy levels.  Your breasts may get more tender and you may get a few headaches or start to suffer with disruptions to your sleep.  You may notice weight being layed in places you previously didn`t have to worry about, or it difficult to lose weight.
Your menstrual cycles may shorten slightly, but only by a few days.  During this time, you may have less progesterone than before but an increase in oestrogen.  This can cause heavier periods and more pain than you previously had.  

Stage 2

It is during this stage that you might start to encounter hot flashes and night sweats.  This is because you still have the lower progestorone and fluctuating oestrogen as before, but now your oestrogen is dropping lower than previously.  During this time, you will notice more variation in your cycle length.  Cycles could vary each month as much as 7 days or slightly more.  You may still have many of the symptoms from stage 1

Stage 3

You will begin to skip periods during this phase, so a 60 day cycle or more is normal.  Night sweats and hot flashes can get pretty intense during this phase as oestrogen continues to drop very low in between peaks.  The peaks mean that you may still have to deal with some heavy periods but your breast pain may start to ease.

Stage 4

This is the stage that starts with your final period.  You are in this stage for 12 months after having your final period.  After that.... congratulations! You will graduate to a freer and more liberating stage of your life, known as menopause.

During this time your body has got to get  used to having continued lower oestrogen.  It might be a little bumpy to start with but it will ease up and iron out as you move through this part of your life.  If you get a sudden and unexpected period within these 12 months, you have to start counting again.  Be careful with whichever method of contraception you use during this time.  Unexpected and unplanned pregnancies can occur.


​

I LOVE teaching the fertility awareness method to couples.  It is a way of understanding your cycles and knowing where you ovulate so that you can either avoid or plan a pregnancy.  As a contraception, the world health organisation states that it is more than 99% accurate as a contraception.  That`s the same as the birth control pill but without the nasty side effects

But the method is not for everyone, and it would be biased of me not to include the disadvantages of using fertility awareness as a contraception.  

​

Learning about your menstrual cycles in such a way is really enlightening.  Not only can you see if you are ovulating each month, but you can see the health of your luteal phase and follicular phase.  We can also assess thyroid function by  your charts and monitor the acidity of the vaginal environment during ovulation.  

By pinpointing where you ovulate, you stand a much better chance of conception.  Whilst ovulation strips are great, sometimes they pick up the hormone too late and the ovulation has already happened.  
Once the ovum (egg) is released, it only lives around 24 hours before being absorbed by the body.  Out of those 24 hours, it can only be fertilised for around 12 hours.  In contrast, sperm can live a lot longer and can last between 3 - 6 days.

​

I`ve helped many women understand their cycles better and be able to plan a pregnancy more accurately.  Take a look at this short video of me explaining a pregnant ladies fertility awareness chart.

​

The fertility awareness method is only 99.6% accurate if you learn it from a qualified teacher and stick to the rules you are taught.

I am a fully qualified and registered teacher of the fertility awareness method and was trained by the NFPTA - the Natural Family Planning Teachers Association.  I have undergone rigorous training and examinations and continue to further my knowledge on the subject every year as part of my professional development.
​

​Get in touch! 

You can either drop me a message on the contact form or email me and I will send you the information that you need.  I offer 1 - 1 or small group teaching.  I am also writing an online course for those who want to learn at their own pace.

If you are wanting to understand your fertility further, then why not book a consultation to see how we can fine-tune your body to be more of an optimal state.

In the meantime, as always...

Love and health,

​Eve x

​Protein
 
Protein is so important.  It is the nutrient that supports your body in building healthy tissues and cells.  Not only this, but it is responsible for our hormones, our mood, blood sugar balance and our enzymatic processes.
 
Proteins are fundamental structural and functional elements within every cell of the body and are involved in a wide range of metabolic interactions.
Proteins are used every day to keep the body going. Because they’re used to develop, grow and maintain just about every part of our bodies, from our skin and hair to our digestive enzymes and immune system antibodies , they’re constantly being broken down and must be replaced.
Vital organs, muscles, tissues and even some hormones of the body are made from proteins. Additionally, proteins create haemoglobin and important antibodies. Proteins are involved in just about every body function from controlling blood sugar levels, keeping our neurotransmitters balanced to healing wounds and fighting off bacteria.

​Protein and your mood
 
Nutrition can play an important role in achieving better mental health.
Studies have  shown that adults with depression who ate a diet rich in produce, fish and legumes experienced a reduction of their symptoms.
 
Foods rich in protein contain amino acids to help produce key neurotransmitters in preventing and treating depression and anxiety.  Protein packed meals and snacks help you avoid sugary, processed foods, which can trigger anxiety and depression. A diet rich in protein also helps improve energy levels, giving you the strength to get moving and feel better.  
 
Amino acids, which are the building blocks of protein, play an important role in the production of neurotransmitters. Neurotransmitters are the chemicals which allow brain cells to communicate with each other. For example, if you eat a piece of chicken, your body breaks down the protein and synthesises the amino acid L-Tyrosine to produce Dopamine.
Low dopamine levels are associated with a whole host of disorders, including depression, addiction. ADHD, Alzheimers and schizophrenia.The amino acid L-Tryptophan, which can be found in poultry, fish, dairy and nuts, serves a precursor to serotonin. Eating foods rich in L-Tryptophan can help improve mood and help SSRIs and other antidepressants work  better.
 
Your brain is very reliant on several amino acids in order to manufacture neurotransmitters. Neurotransmitters are commonly referred to as brain hormones because they enable communication between different regions of the brain, and they significantly impact your mood, emotions and cognitive functions.
Tryptophan is an amino acid needed for the production of serotonin. You have probably heard serotonin referred to as the happy hormone. Serotonin is a compound in the brain that promotes feelings of relaxation, happiness, security and confidence.
 
A serotonin deficiency can result in depression, sleep disturbances, anxiety and a tendency to overeat, especially carbohydrates like sugar. Feeling stressed can deplete your brain of serotonin, and levels decline as we age. Eggs, salmon, turkey, sesame seeds and sunflower seeds are all good sources of tryptophan.
 
An important amino acid for the brain is Tyrosine. Tyrosine is required for the manufacture of the brain chemicals dopamine and noradrenaline (norepinephrine).  These neurotransmitters are required for concentration, alertness, memory and a happy, stable mood. They may also help you to handle stress more easily and feel less overwhelmed by problems.
 
Tyrosine is also required for the manufacture of thyroid hormones. Thyroid hormones help to control your metabolic rate, but they also play a critical role in mood. Hypothyroidism (under active thyroid gland) is a common cause of depression. What you may not know is that even a slightly under functioning thyroid gland can flatten your mood, reduce your motivation and your ability to concentrate. Tyrosine is found in fish, turkey, chicken, avocados, almonds and a few other foods. 

Essential amino acids
 
There are about 20 different amino acids commonly found in plant and animal proteins. For adults, 8 of these, have to be provided in the diet and are therefore defined as ‘essential’ or ‘indispensable’ amino acids. These are:
 
 
Leucine
Isoleucine
Valine
Threonine
Methionine
Phenylalanine
Tryptophan
Lysine.
In children, arginine, histidine, cysteine, glycine, tyrosine, glutamine and proline are also considered to be essential (indispensable) amino acids, because children are unable to make enough to meet their needs. These are referred to as ‘conditionally’ essential. There may also be certain disease states during adult life when a particular amino acid becomes conditionally essential.
 
How much protein should we eat?
 
The Dietary Reference Values for protein are based on estimates of need. For adults, an average requirement of 0.6g of protein per kilogram bodyweight per day is estimated.
There is an extra requirement for growth in infants and children and for pregnant and breast feeding women.  Any excess protein can be used to provide energy.
 
Good sources of protein
 
Protein content of some common foods found in the diet:
 
Protein content (g) per 100g
 
Meat protein
 
Chicken breast (grilled without skin)  - 32
Beef steak (lean grilled) - 31.0
Lamb chop (lean grilled) - 29.2
Pork chop (lean grilled)  - 31.6
 
 
Fish
 
Tuna (canned in brine) - 23.5
Mackerel (grilled) - 20.8
Salmon (grilled) - 24.2
Cod (grilled) - 20.8
 
 
Seafood -
 
Prawns - 22.6
Mussels - 16.7
Crabsticks - 10
 
 
Eggs
 
Chicken eggs 12.5
 
 
Dairy
 
Whole milk - 3.3
Semi-skimmed milk - 3.4
Skimmed milk - 3.4
Cheddar cheese - 25.4
Half-fat cheddar - 32.7
Cottage cheese - 12.6
Whole milk yogurt - 5.7
Low fat yogurt (plain) - 4.8
 
Plant protein
 
Pulses
 
Red lentils 7.6
Chickpeas 8.4
 
 
Beans
 
Kidney beans n- 6.9
Baked beans - 5.2
Tofu (soya bean steamed) - 8.1
 
 
Grains
 
Wheat flour (brown) - 12.6
Bread (brown) - 7.9
Bread (white) - 7.9
Rice (easy cook boiled) - 2.6
Oatmeal - 11.2
Pasta (fresh cooked) 6.6
 
 
Nuts
 
Almonds - 21.1
Walnuts - 14.7
Hazelnuts - 14.1
 
 
Adults and children should consume two to three servings of protein every day. If plant sources dominate, it is important to make sure that different types are consumed.
One typical portion size equates to:
• 100g of lean boneless meat (red and poultry)
• 140g of fish
• 2 medium eggs
• 3 tablespoons of seeds or nuts.
 
When buying protein, make sure it’s from organic, natural sources.  Non-organic protein derived from animals are loaded with hormones, antibiotics, steroids and other chemicals that may cause you more health complications.
 
You can go to the website  nutritiondata.com and  look up the amount of protein in the amount of food you’ve consumed.
 
Protein ideas
 
If you go to DrAxe.com and search for protein in the search box, you will find a plethora of recipes and protein snack ideas that you can explore.  Dr Axe is also a great resource for learning more about natural health.
 
Protein Sources:
 
Animal
Poultry
Rabbit
Venison
Red meat
Game
Eggs
Dairy – yoghurt, cottage cheese, fromage frais, Greek yoghurt, etc
 
Seafood
 
White fish, e.g. Coley, Cod, Haddock, Sole, Bass, Sole, Halibut, Whiting
Oily fish, e.g. salmon, trout, herrings, sardines, mackerel, pilchards, fresh tuna
Shellfish
​
Plant Sources
 
Beans, peas, lentils and chickpeas
Hummus (made from chickpeas and sesame seeds)
Baked beans – check for the sugar content, choose organic unsweetened if possible
Tofu – either plain that can be marinated or stir-fried, or as sausages or burgers
Nuts and seeds (in moderation) – raw and unsalted and avoid peanuts
Quinoa
 
Supplement Sources
 
Protein bars
Whey protein powders - avoid if lactose intolerant
Soy protein isolates
Amino acid formulas in tablets or capsules
 
 
Protein Combining – combining two or more different types of protein can maximise the bio-availability of amino acids, e.g.
Eggs and lean ham or fish
Baked beans, eggs and salmon
Cottage cheese and fish
Steak and eggs


So, if you are looking at this and thinking that maybe you aren`t getting enough protein in your diet, give it a go. 
​Most people notice considerable differences in their energy, mood and general well-being after assessing and increasing (if necessary) their protein content.

​

It is SUCH a lovely day, here in the UK.  It`s been a cold and wet winter so the sunshine today and the heat on our skin has felt divine.
The nights are still cold enough to need the log burner on though, so I am still tending to favour the hearty, warming foods for our evening meals that have got us through the winter.  
​So here is what is on our evening meal list this week - 

This is creamy because it uses coconut milk.  No dairy involved.  I am going to omit the arrowroot powder.
I`ll be doing this with some broccoli and greens on the side and some home made potato wedges

This makes my mouth water just looking at it!
If you are dairy free, you will want to remove the feta, unless you aren`t sensetive to feta.  Some people find that they can tolerate feta and sheep milk products ok.  Unfortunately, I am not one of those and avoid all dairy.  I might add in some pine nuts to the stuffing, if I can open the bag without my little girl noticing or they will be gone in a jiffy!
I`m going to add some basil also and serve this with kale, broccoli and green beans.  I might do some baby potatoes with it also.
When buying salmon, remember to pay a little extra if you can and get the wild salmon.  Farmed salmon is heavily burdened with chemicals.  I have decided to buy a salmon side rather than individual portions.

Yum!  I`ll be doing this with a great big bowl of salad.  Little one and I won`t be having bacon, but my partner will gladly tuck into some as a treat.  Bacon is a contentious food really... it contains nitrates which are linked to cancer and other illnesses.  My partner is as fit as a flea and has absolutely no health conditions, so the odd rash  here or there is acceptable for him.  If you are on an anti-inflammatory diet then you should avoid bacon.
​

Quite a few Paleo recipes use ghee.  That`s ok if you aren`t totally dairy free.  If you are dairy free like us, just substitute it for a little olive oil.
I`ll be doing double the fish portions per person and maybe even triple for my partner who doesn`t get filled up very well on fish.  There`s lots of omega 3 in mackerel so we`ll be getting a good dose of essential fatty acids from this dish.
I`ll be doing potatoes with this, possibly slightly roasted.

I`ll be adding some eggs on top and baking them in the Shakshuka at the end of the cooking time.  I`ve also doubled up the mount of canellini beans.

That`s it from me for another week... what ever you are up to, enjoy!

Love and health,

Eve x