Episoder
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Ultra Processed foods or UPF are foods that have been industrially produced and contain chemicals such as colours, sweeteners, thickeners and stabilisers.
Are they even food? Or should they be labelled as food like substances.
This week I share how much of our modern diet is made up of these substances and how to spot a UPF.
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Convenient does not necessarily mean that food is processed or unhealthy.
There are lots of great convenience foods that I include in my kitchen to help me create quick, tasty, healthy meals.
This week I share with you what they are and how I use them.
You might want to eat before you listen to this weeks episode.
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Throughout history people have processed foods to make them last longer, improve the taste or make them more transportable.
This week I explain what they are, and how many of them actually make the foods easier to digest and supportive of gut health.
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There is a classification called the NOVA scale that rates foods by the level of processing.
The four levels are
Unprocessed and minimally processed foods Processed culinary ingredients Processed foods Ultra-processed foodsThis week I explain how we came up with these levels and what foods are in each.
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Using Feng Shui principles along with decluttering can support your emotional well-being. Stephanie Hemstead-Williams shares her insights into ways that we can declutter and improve the energy flow of our home, which will improve our personal energy levels too.
This episode is part of our 'Beyond the Plate' series where we explore what, besides food, is having an impact on our health and wellbeing.
A huge thank you to the podcast sponsor, Revive Active, Ireland's leading Super Supplement Brand, their award-winning powder formulas are designed with everyday well-being in mind.
To find out more about their fabulous range of super supplements visit their website www.reviveactive.com and enter code Wendy10 to get 10% off your purchases.
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The Blue Zones, are regions around the world known for their exceptional longevity and vitality, and they offer valuable insights into the role of community in health and longevity. In places like Okinawa in Japan, Sardinia, and Ikaria, strong social bonds and a sense of belonging are deeply ingrained in daily life. From shared meals to intergenerational interactions, community is woven into the fabric of these societies, contributing to the health and happiness of their residents.
Don't underestimate the power of community and connection. Whether it's sharing a meal with loved ones, participating in group activities, or simply reaching out to a friend, prioritising meaningful connections can have a profound impact on our long-term health and happiness. In our increasingly disconnected world, combatting loneliness has become a pressing public health concern.
Show blog post - Beyond the Plate
A huge thank you to the podcast sponsor, Revive Active, Ireland's leading Super Supplement Brand, their award-winning powder formulas are designed with everyday well-being in mind.
To find out more about their fabulous range of super supplements visit their website www.reviveactive.com and enter code Wendy10 to get 10% off your purchases.
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Stress triggers the body's "fight or flight" response, releasing hormones such as cortisol and adrenaline to prepare us to deal with perceived threats. While this response is crucial for survival modern life means that we are exposed to chronic stress, and this has a negative impact on our health.
Whilst we can't get away from stress there are some practical strategies we can employ to mitigate it's effects - listen to find out more.
Link to blog post - Beyond the Plate
A huge thank you to the podcast sponsor, Revive Active, Ireland's leading Super Supplement Brand, their award-winning powder formulas are designed with everyday well-being in mind.
To find out more about their fabulous range of super supplements visit their website www.reviveactive.com and enter code Wendy10 to get 10% off your purchases.
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When we hear the word "movement," we often envision sweating it out on a treadmill or lifting weights at the gym. Our ancestors got enough exercise daily and they would never have stepped onto a treadmill. If you enjoy the gym or classes then please don't stop, but it is still important to incorporate movement into our daily lives.
Moving your body increases blood flow and oxygen delivery, boosting energy levels and reducing feelings of fatigue. Incorporating movement into your daily routine can leave you feeling more vibrant and alive. Choose the movement that works for you and find ways to make physical activity a natural and enjoyable part of your routine.
Beyond the plate blog post
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Sleep is often undervalued in today's fast-paced society, yet it plays a crucial role in overall health and well-being. Quality sleep is essential for physical health, cognitive function, emotional regulation, and immune system function. During sleep, the body repairs tissues, particularly those in the digestive system. It consolidates memories and learning, regulates hormones, and supports brain function. Without adequate sleep, these vital processes are disrupted, leading to a host of negative consequences.
Discover the secrets of sleep and how quality rest can supercharge your health and energy levels.
Read the blog post
A huge thank you to the podcast sponsor, Revive Active, Ireland's leading Super Supplement Brand, their award-winning powder formulas are designed with everyday well-being in mind.
To find out more about their fabulous range of super supplements visit their website www.reviveactive.com and enter code Wendy10 to get 10% off your purchases.
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Is sugar addictive?
Scientists studied what happens when we eat sugar and found that it activates dopamine, which is the same chemical activated when taking drugs such as cocaine. This has led to the idea that sugar is addictive, but while you may crave it, it's a bit of a stretch to say it is truly addictive.
The key is to first find the extra sugars hiding in your diet.
Then retrain your tastebuds, which I recommend takes 28 days.
You will be amazed at how different your food tastes, and some of the "treats" you used to enjoy will taste overly sweet and artificial.
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When you eat a chocolate bar or a dessert you know that you are going to be eating sugar. And for most of us, we enjoy the taste and it doesn't cause us a problem. However, sugar is hiding in many foods so many of us are consuming much higher levels than we realise.
Green washing is the term we use when foods look healthy from the packaging but when you read the label you realise that they are not what they seem.
You might be surprised to hear where sugar is hiding in your diet.
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The idea behind sweeteners was good but it's clearly not working, so what went wrong?
Are our bodies meant to be digesting chemicals that taste sweet but have no nutrients or calories?
What can we include in our diet that are naturally sweet instead?
These are the topics discussed in this weeks podcast, part 2 of our 4 part series about sugar.
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Our body quickly breaks down sugar in our diet into glucose, however, it also breaks down other food sources into glucose such as simple carbohydrates, vegetables and fruits and even protein.
Glucose is our body's primary source of energy, and insulin is the hormone that helps is utilise glucose. If everything works fine, any excess glucose is stored in our muscles and liver.
However, if we have too much glucose, we will store it as fat. And if we produce too much insulin we can become insulin insensitive.
Both have a negative impact on our health and wellbeing
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Ideally, we want to be eating a wide and varied diet that will provide our body with the necessary nutrients. However, if you or someone in your family doesn't eat a varied diet, they may need additional support. Additionally, it can be helpful to increase certain foods or supplements to help the body deal with the virus.
The health of our immune system is affected by various lifestyle factors such as our gut health, stress levels, and sleep patterns. In this week's podcast, I will provide easy-to-follow guidelines to help you achieve balance in these areas.
Read the full blog post here.
A huge thank you to the podcast sponsor, Revive Active, Ireland's leading Super Supplement Brand, Their award-winning powder formulas are designed with everyday well-being in mind.
To find out more about their fabulous range of super supplements visit their website.
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The ideal response of our immune system to foreign threats lies in having a balanced reaction. An excess of reaction may lead to autoimmune conditions, while insufficient reaction may result in sickness. Our focus when it comes to food should be on the nutrients and ingredients that aid in developing a robust immune system, and those that facilitate the elimination of waste and the repair of any damage.
When we eat real, whole, and seasonal foods, it is easy to consume a diet that is rich in the ingredients we need to support our overall health. The key is to give the body what it needs to support itself.
In this week's podcast, I will be discussing essential foods and nutrients that are crucial for maintaining a strong immune system. Additionally, I will be providing an example of a day's worth of meals that support immunity.
To read the full blog post here.
A huge thank you to the podcast sponsor, Revive Active, Ireland's leading Super Supplement Brand, Their award-winning powder formulas are designed with everyday well-being in mind.
To find out more about their fabulous range of super supplements visit their website.
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The immune system functions properly by identifying and addressing pathogens, viruses, and other undesirable cells and organisms in a efficient and appropriate manner.
In autoimmune conditions, this mechanism goes haywire, and the immune cells mistakenly target the body's own cells as if they were invaders. This self-attack is what we call an autoimmune response, and the resulting conditions are known as autoimmune diseases.
To read the full blog post here
A huge thank you to the podcast sponsor, Revive Active, Ireland's leading Super Supplement Brand, Their award-winning powder formulas are designed with everyday well-being in mind.
To find out more about their fabulous range of super supplements visit their website.
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Our immune system is the most complex system in the body. It is like our army that is constantly monitoring and making decisions about whether substances are safe or not.
This week I discuss the first line immune system, our border defences. They include physical and chemical barriers, such as the skin and mucous membranes.
And our second line defence the adaptive immune system. They include lymph nodes, spleen, and other lymphoid organs that are strategically positioned hubs where immune cells congregate
To read the full blog post here
A huge thank you to the podcast sponsor, Revive Active, Ireland's leading Super Supplement Brand, Their award-winning powder formulas are designed with everyday well-being in mind.
To find out more about their fabulous range of super supplements visit their website.
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Healthy fats are the fifth element of our healthy diet.
We make many hormones including our sex hormones from fats, they are key in our brain health and help to reduce inflammation. So they deserve the final spot in our healthy diet. They are high in calories at 9 calories per gram (compared to 4 calories from protein and carbohydrates) so they should be consumed in moderation and focus on unsaturated fats which are the healthiest ones.
To read the full blog post on the five elements of a healthy diet.
A huge thank you to the podcast sponsor, Revive Active, Ireland's leading Super Supplement Brand, Their award-winning powder formulas are designed with everyday well-being in mind.
To find out more about their fabulous range of super supplements visit their website.
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I think that fibre is a forgotten nutrient. Fibre is an essential nutrient that is vital to the health of our gut. And anyone who is interested in their health knows that a healthy gut is vital.
We should think about fibre as a protective barrier for our digestive system. Foods, drinks and medication that we ingest are inflammatory to our digestive lining, and if this inflammation becomes chronic it can lead to digestive conditions such as IBS, leaky gut, bloating and discomfort. When we eat foods high in fibre the fibre acts as a little protective barrier for our digestive lining and therefore protects it from damage. Fibre is also the food of our good gut microbes, so eating fibre rich foods supports our microbial balance.
To read the full blog post about the five elements of a healthy diet.
A huge thank you to the podcast sponsor, Revive Active, Ireland's leading Super Supplement Brand, Their award-winning powder formulas are designed with everyday well-being in mind.
To find out more about their fabulous range of super supplements visit their website.
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Forget 5 a day, that is for amateurs, you should be aiming for at least eight portions of vegetables/salad and two to three portions of fruit every day. Eating as many different colours at each meal is key to getting all the phytonutrients your body needs.
There are over 100,000 of these amazing plant compounds and we are still learning about their benefits to our health and wellbeing. But we do know that each different colour, and even each different plant, has a unique combination of these phytochemicals that work synergistically to support our overall health.
For the full blog post on the five elements of a healthy diet.
A huge thank you to the podcast sponsor, Revive Active, Ireland's leading Super Supplement Brand, Their award-winning powder formulas are designed with everyday well-being in mind.
To find out more about their fabulous range of super supplements visit their website.
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