Your kitchen could be filled with ingredients that can significantly enhance your health and well-being. Discover these powerful foods and learn simple, effective ways to incorporate them into your busy lifestyle.
I will be delving into your kitchen and sharing ways to boost your health and wellbeing
- Spice up your health – let’s delve into your spice rack
- What’s in your cupboards?
- Nuts and seeds are powerhouses of nutrients
- Your freezer is your medicine cabinet
1. Spice Up Your Health
Let’s delve first into your dried herbs and spice rack. You may have thought that they are just there to make your food taste better but many of them have some amazing health benefits too.
Top herbs and spices for health
Herbs and spices are packed with beneficial compounds, antioxidants, and nutrients. Before the rise of the pharmaceutical industry, herbs and spices were our primary means of treating illnesses. Many of these remedies were passed down through generations, forming the backbone of traditional medicine. Interestingly, some modern medicines are designed to mimic the chemical compounds found those remedies. For instance, aspirin was developed to replicate the effects of salicin, a compound originally derived from white willow bark.
Most herbs and spices have a beneficial element, but here are some of my favourites:
- Turmeric: This golden coloured spice is renowned for its anti-inflammatory and antioxidant properties, thanks to curcumin (which you may see it labelled up when it’s in its supplement form). Turmeric has been used for centuries in traditional medicine to alleviate joint pain. It is best taken with a pinch of pepper and a little bit of fat to improve absorption.
- Cinnamon: A beloved spice for its sweet flavour I often add a pinch instead of sugar to sweeten foods. Cinnamon helps regulate blood sugar levels, has powerful antioxidant properties and is has also been shown to help balance cholesterol.
- Ginger: both dried and fresh can help with nausea, you can add to warm milk along with turmeric and cinnamon for a gut soothing drink.
- Saffron: the world’s most expensive spice, by weight, is valued at more than gold! This beautifully aromatic spice is often used in rice dishes and has been shown to help balance hormones. It has been recognised for its antidepressant and anti-anxiety properties.
How to buy and store your herbs and spices
When buying your herbs opt for organic where possible. My personal favourite brand is Steenbergs that have both single varieties and some lovely blends. Try to store in a dark, dry place, and use them quickly. If you can’t smell your herb or spice when you open the jar then it’s probably lost all its benefits.
You can, of course, grind your own, and this is a great way to ensure that your spices are as fresh as they can be. If I’m honest I own a grinder but only use it occasionally, usually to make a blend that I’ll then pop into a jar and use quite quickly. But most of the time I buy my spices pre-blended for convenience.
To listen to this podcast episode 200 released on 5th June click the link below
2. What Health-Boosting Ingredients Are Lurking in Your Kitchen Cupboards?
Let’s explore the hidden treasures within your kitchen cupboards, where jars, bottles, and tins conceal powerful ingredients waiting to support and improve your health and well-being.
Beans and Lentils – supporting your gut health
My kitchen cupboards are stacked with tins and jars of beans and lentils, and I add them to lots of different dishes. Of course you can buy dried and soak yourself, but there aren’t any additional health benefits, so if you are struggling for time just buy them done for you.
Beans and lentils are a fantastic source of prebiotics. They are high in non-digestible fibres that feed our beneficial gut bacteria. We all know that a healthy gut microbiome is essential for overall health, influencing everything from digestion to mood and immune function.
How to cook with beans and lentils
Do not be afraid of adding them to existing dishes to boost the health benefits of lots of meals. There are hundreds of different varieties and each one has a slightly different taste and texture, the best way to work out which ones you like is to experiment a bit – why not share a picture of your meal and remember to tag me – I love to see what you cook.
One of my top tips is to add lentils to any dish that has minced meat in it, black lentils are high in protein and fibre, and are much cheaper than meat. It’s a health and pocket conscious way of improving your meal.
Why not try and make your own baked beans? Simply buy a tin of plain haricot beans, add some passata or tomato puree and then add your own favourite herbs and spices. I make lots of different versions of these depending on my mood, sometimes with lots of chilli on a jacket potato, and sometimes with turmeric and paprika as part of a Sunday brunch.
Super Oils and Tinned Fish are great for your health
I always have tins of fish in my cupboard, and if you can stock up on mackerel, sardines and salmon they are classed as oily fish which have high levels of Omega 3. Another wonderful source of Omega 3 is olive oil and cold pressed rapeseed oil. Use the lighter versions for cooking, and save the extra virgin for dressings.
Omega 3, which is important to all cells is concentrated in high levels in the eyes and brain. Omega 3’s have been shown to reduce inflammation which is associated with all forms of chronic illnesses. It is also known to support the health of our heart and our cardiovascular system.
As we form many of our hormones from fats, particularly our sex hormones, ensuring we are getting enough is important for female health. They can support women through their menstrual cycle by easing symptoms of PMS and then through the transition of perimenopause.
Fermented foods for gut health
Fermented foods not only feed our gut bacteria they can help repopulate and restore balance. Sauerkraut and kimchi are traditionally made from fermented cabbage which is a high fibre food and loved by our healthy gut microbes.
Did you know that apple cider vinegar is a fermented food? You may well use it already in dressings, and if you don’t – buy yourself a bottle and swap it for your regular white wine vinegar. You are looking for ‘of the mother’ thats the one with the gut loving benefits.
To listen to this podcast episode 201 released on 12th June click the link below
3. Nuts and Seeds: Tiny powerhouses of health
If you ask me a question about nutrition the answer is likey to include the comment ‘nuts and seeds’. I just think that we don’t eat enough of these amazing nutrient-dense foods, and they deserve a whole podcast episode to love them up.
They are high in protein a nutrient that I typically see many women struggling to get good sources at each meal (particularly breakfast). They are great sources of omega 3 – think joint and brain health. Each one has its own blend of nutrients so eat a wide variety daily!
You can sprinkle them on your breakfast, use them to top salads, stir into yoghurt. The list is endless, and I love to add cashew nuts to soup for blending, as it makes it taste wonderfully creamy and increases the protein and fibre.
Nuts and seeds for female hormone health
- Flaxseeds: These tiny seeds are rich in lignans, which can help balance estrogen levels in the body. They also provide a good dose of Omega-3 fatty acids, which are crucial for reducing inflammation and supporting brain health.
- Chia Seeds: Packed with magnesium, chia seeds help in muscle relaxation and reducing stress. They also offer a great source of fibre and Omega-3s.
- Brazil Nuts: high in selenium which is important for our skin, hair and nails, but also support the health of our immune system and our thyroid.
- Walnuts: not only do they look like a brain, but they are good for our brains due to their high levels of Omega 3.
- Sesame seeds: are a rich source of zinc which help boost progesterone production and also contain lignans that help block excess estrogen while progesterone rises.
Seed Cycling is one of the easiest ways you can support your hormones in a gentle, yet effective way. This simple practice helps support balanced hormone levels, reduces PMS symptoms, boosts fertility and can help stimulate menstruation if it’s absent. The practice of eating specific seeds during the two main phases of your menstrual cycle (follicular and luteal) to help promote the healthy balance of estrogen and progesterone levels, and can be done at any stage of a womans life, including perimenopause. Click here for more information and a download to show you how.
Nuts and weight management
Admittedly nuts are high in calories, but I hope by now you understand why. Personally, I don’t count calories only nutrients, and that’s why nuts and seeds are so important in my diet. And I encourage you all to focus on nutrients as this is what is fuelling our body. It’s also important to know that fats help keep us fuller for longer as they are more difficult for us to process.
However, if you are trying to lose weight then a healthy portion a day would be whatever can fit on the palm of your hand.
To listen to this podcast episode 202 released on 19th June click the link below
4. Is your freezer your new medicine cabinet?
Of course fresh vegetables and fruits are part of a healthy kitchen, but I want to explore the benefits of foods that you don’t have to leave the house to shop for. Helping you to create a nourishing, boosting meal from foraging in the cupboards at home.
Frozen Berries are high in antioxidants.
When berries are seasonal I encourage you to enjoy them fresh, and even buy extra and freeze them yourself. It’s super easy to do, just lay them flat in a bag until they are frozen then you can store them however is convenient for you.
Berries are highly antioxidant, blueberries, raspberries, and strawberries help combat oxidative stress and reduce inflammation. They support brain health and have been shown to reduce the risk of chronic diseases.
Add them directly to smoothies and blend, you can also pop them in a bowl to defrost overnight and use them to top breakfast cereals or yoghurts for breakfasts or snacks.
I also freeze bananas, who doesn’t end up having a dodgy banana in the fruit bowl? Just take them out of the skin and break into pieces and pop in a bag or tub. You can use them in smoothies or defrost and make cookies and cakes with them. It’s a great way to help reduce waste.
Frozen vegetables are healthy and convenient
Some of my favourite freezer vegetables are spinach, french beans, peppers and soya beans. I also love the convenience of chopped onions and garlic. Whilst these may loose a little bit of nutrients in the freezing process the benefit here is about helping you get in to the kitchen and create freshly cooked meals for yourself.
Green vegetables such as spinach, french beans and soya beans are highly antioxidant, they support our digestive health and we all need to be encouraged to include as many in our daily diet as possible. Soya beans are also phytoestrogen which supports hormonal balance in women.
Whilst the freezer itself isn’t giving us additional nutrients, it deserves a bit shout out for giving us easy access to health promoting ingredients.
To listen to this podcast episode 203 released on 26th June click the link below
Did you enjoy the topic of these episodes, have you got any feedback or questions? Please reach out to me via my social media channels, I’d love to hear from you. And don’t forget to subscribe to the podcast so that you don’t miss an episode.
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Want to know more about ways to work with me?
There are many ways that you can work with me to balance your hormones and improve your health and wellbeing.
On Facebook the Fab Female Nutrition Club is a wonderful FREE community where I offer lots of support and advice on female health and wellbeing. I also love to cook and create recipes and I’ll often be seen in the group cooking live and sharing all the wonderful health benefits of the ingredients used.
My Fab Female Nutrition Membership sits alongside the free club, but offers you lots of resources and group coaching with me. The hub has the full recipe book that is constantly being updated, the 5 elements of health containing resources and guides to help support you in your health journey. And 6 group coaching calls a year, plus access to other member benefits such as discounts from group programs.
A few times a year I work with groups of ladies to transform their health and wellbeing. Appropriately called The Transformation Program it can help with many differing issues and we have had hugely impressive results – including up to 100% reduction in symptoms. If you suffer with IBS, fatigue, inflammation, hormonal imbalances or just want to spend some time concentrating on your health and wellbeing they are fabulous value and great fun.
If you feel like you need a more bespoke option, then my 1:1 coaching and testing is for you. We will concentrate on your specific needs creating nutritional protocols that support your health goals. We take a full health history, then tailor testing to help create and refine protocols so that you learn about your body and how to support it. I will be with you every step of the way to guide you and ensure that you realise your true health potential. Find out more here.
