Food for thought 

A few ideas for meals,  I will elaborate on later as the candles burnt long enough tonight! 

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Could you be gluten intolerant or have Coeliac disease?

Approx. 55 diseases are linked to gluten (protein in wheat, rye, barley)! 99% could have undiagnosed gluten intolerance or Coeliac disease. 15% of the population may be gluten intolerant! Symptoms may be a sign of gluten intolerance:

Migraine headaches
Fatigue, brain fog or feeling tired after eating a meal that contains gluten.
Autoimmune disease such as Hashimoto’s thyroiditis, Rheumatoid arthritis, Ulcerative colitis, Lupus, Psoriasis, Scleroderma or Multiple sclerosis.
Dizziness, feeling of being off balance and Neurologic symptoms
Hormone imbalances: Premenstrual syndrome, PCOS, unexplained infertility.
Mood issues such as anxiety, depression, mood swings and ADD.
Diagnosis of chronic fatigue or fibromyalgia; without a cause of your fatigue or pain.
Inflammation, swelling or pain in your joints such as fingers, knees or hips.
Digestive issues such as flatulence, bloating, diarrhoea, constipation (especially in children).
Keratosis Pilaris aka ‘chicken skin’ on the back of your arms! Caused deficiency of fatty acid, Vitamin A (secondary to fat-malabsorption caused by gluten damaging the gut).

If you think you may have a gluten sensitivity then eliminate gluten from your diet for a month. Reintroduce it and note any symptoms. If you have symptoms reintroduce to diet and ask doctor to refer you to be tested.

Tru3 J0y

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Low fat Chocolate Brownies

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Ingredients

100 ml (4 fl oz) sunflower oil, plus extra to grease
500 g (18oz) dark chocolate (70% cocoa solids), broken up
8 medium eggs
300 g (10ozs) light muscovado sugar
2 tsps vanilla extract
150 g (6oz) plain flour gluten free
1 tsp baking powder gluten free
2 tbsp cocoa powder

* optional100 grams (4 ozs) walnuts

Method
Preheat oven to 180°C (160°C fan) mark 4.
Lightly grease and line two 20.5cm (8in) square tins with baking parchment.
Melt the chocolate in a heatproof bowl set over a pan of barely simmering water (make sure the base of the bowl doesn’t touch the water).
Lift bowl off the pan, set aside to cool (if too hot the brownie may not cook in the middle).
Beat in the eggs, sugar, vanilla, oil and a pinch of salt in a large bowl with a handheld electric whisk until pale and thick.
Sift the flour, baking and cocoa powder over and add the *walnuts and cooled chocolate.
Fold together with a large metal spoon.
Scrape mixture into the prepared tin, level and scatter over topping* (if using).
Bake for 20-25min or until set.
Cool completely in tin before cutting into squares.

Optional Toppings:
A good handful of fresh raspberries and blanced almond slithers or broken walnuts or chopped mixed nuts.
Dusting of icing sugar and/or popping candy

To Store:
The brownie without raspberries, will keep well wrapped in foil or in an airtight container at room temperature for up to 4 days. Adding fresh fruit shortens the shelf life (if it last that long in your household!).

Tru3 J0y

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Banana Berry Smoothie

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Serves 2 (or halved for 1)

Ingredients

2 ripe bananas
400 grams of berries
Berries of your choice either one type or a variety (whatever takes your fancy) blackberries, strawberries, raspberries, blueberries, mulberries, cranberries, loganberries

200 ml almond milk (or another dairy free milk of choice)

2 tablespoons of honey, agave (or maple syrup or another of your choice)

2 tablespoons of linseeds

Method

Put all ingredients carefully into a blender and blend thoroughly, add crushed ice, if preferred especially on warmer days.

Serve chilled and immediately in tall glasses.

Tru3 J0y

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Banana detox smoothie ~ burns fat!?

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Ingredients

◾1 banana
◾1 orange or kiwi
◾1 cup of dairy-free or low-fat yogurt
◾1 tablespoon coconut oil
◾¼ tablespoon ginger powder
◾2 tablespoons flax seeds/linseeds

Method

Mix all the ingredients in a blender. Drink immediately!

Apple and blackberry crumble

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Fruit mixture

6 medium small apples peeled and chopped
150 – 200 g blackberries washed
2 ozs or 50 g sugar
100ml boiling water

Mix water and sugar together.
Pour into an 2lb/2L ovenproof dish
Add apples coat in sugar solution.
Add blackberries over the top.

Crumble

125 g or 4 ozs of sugar
175 g or 6 ozs of butter or dairy free alternative cubed
250 g or 8 ozs of plain flour (gluten free) or half plain (gluten free) and half ground almonds

Cinnamon to sprinkle over at the end

Add dry ingredients to a bowl and add butter, rub in the butter until the mixtures resembles that if fine breadcrumbs.

Spread the mixture over the fruit mixture.
Sprinkle cinnamon over the top.
Bake for 40 minutes on Gas Mark 5 or 190 degrees C.

Alternatives

Raspberries with crumble mixture half plain half ground almonds

Raspberries and peaches or nectarines

A mixture of various berries

Cherries and berries

Raspberry and apple

Apple and pear

Pear and almond

Tinned fruits – drained theses will be quicker to cook so 20 minutes on 200 degrees or gas mark 6 will cook and brown the crumble.

Variations of spices:

Choose one or a variety of a few, depending on personal preferences:

Cinnamon
Ginger
Nutmeg
Mixed ground spice
Star Anise

Tru3 J0y

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“a (whole) apple a day keeps the doctor away”

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The saying
“an apple a day keeps the doctor away”
only applies if one consumes the whole apple, along with the pips!
If you eat the whole apple the pips (seeds) contain a tiny amount if cyanide which cant harm you but can make your body an unhappy environment for pathogens resulting in being less ill!
Although, the pips contain a small amount of cyanide they are coated, thus preventing the body absorbing cyanide! Even if you bite or crush the seeds the amount still is not enough to harm you! In fact, our body builds up a resistance and becomes immune!

Bring out the apples! Pips ‘n’ all!

Tru3 J0y

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Embrace Life! Embrace grace! Embrace Liberty!

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For sin shall not have dominion over you: for ye are not under the law, but under grace.

Romans 6:14

EMBRACE THE GRACE

It saddens me that society is robbing people of happiness… as they put themselves down for being obese as they think others look at them in this was because of the media. Also they can think that The Lord God views them in the same way. However, God looks on the heart, man looks on the outward appearance.

God knows our thoughts, feelings, worries, concerns. He wants us to be happy not obsessed with fitting into the society.

God knows our needs and what is best for us and wants us to live for Him! Sometimes our health may be out of our control and all we can do I eat well, sleep well and exercise.

God wants us to live the best life which I the best life! We are set free by grace in Jesus from sin and its snares we need fear nothing! Jesus conquered sin, death, grace, data and so we must live as lives set free!

Sin has no power over us – “no condemnation now I dread, Jesus is mine and I in Him”
Jesus restores us by grace!

My restoration not condemnation!
Jesus forgiveness has dealt with my past!
I will have a perfect eternal body with Jesus.
Embrace grace through Christ’s sacrifice + embrace new life & health = 100% freedom in Christ!

Tru3 J0y

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Training and good nutrition work best together!

Drink for the reason that around 70% of your body is made up of water; used to regulate temperature, lubricate joints and transport nutrients and energy around the body. Dehydration diminishes performance, so when you are training, you will sweat more, add an electrolyte tablet to your drink.

Avoid spikes in blood sugar from high G.I. sugary processed food and snacks eat low G.I carbohydrates which stabilise blood sugar and last for longer in the body.

Avoid overuse of caffeine which interferes with performance

Foods high in saturated fats should be avoided, but your body needs essential fats to process protein, and in endurance events, the body uses fat as fuel. Fish, nuts and avocado are sources of good fats. Supplement your diet with fish oil supplements which contain Omega 3 and Omega 6 will provide added benefits to joints, reducing inflammation, and boosting energy!

To quickly replenish glycogen stores and muscle repair, which continues after exercise for a few hours, eat something small every hour since small meals are easier for the body to process than one large meal.

Training and good nutrition work best together!

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What is a food allergy or intolerance?

A food allergy is sometimes used to describe all adverse reactions to food, the term is more often used to refer specifically to food reactions that are mediated by the immune system.

To protect us from illness and disease, our immune systems protect us from illnesses and diseases so  are continuously trying to lessen the danger represented by substances called antigens. Antigens are parts of proteins that our bodies recognize as dangerous and take steps to neutralize. Antigens can be found most anywhere there is protein – in foods, of course, but also in microorganisms like bacteria.

When our immune cells identify a dangerous antigen, they act to neutralize it and prevent it from causing harm in the body. When antigens from bacteria or viruses interact with our cells, we can get the flu, or the common cold. We don’t get the flu from food antigens, but we can get a wide range of immune-related symptoms that range from sniffles to hives to anaphylactic shock.

Immediate versus Delayed Hypersensitivity

Allergic reactions to food, also called food hypersensitivities, are further classified as either immediate or delayed. Immediate hypersensitivity reactions occur within hours or even a few minutes after a food is eaten, typically causing very obvious physical symptoms such as a rash, the hives, a running nose, or a headache.

In rare cases, immediate hypersensitivity reactions can cause anaphylactic shock, a life-threatening condition in which the throat swells and blocks the passage of air. Immediate hypersensitivities affect only a small percentage of the population.

Immediate Reactions to Food

The foods that are most often implicated as the cause of immediate allergic responses include milk, eggs, peanuts, tree nuts (walnuts), soy, strawberries, wheat, fish and shellfish. Many people with immediate food hypersensitivities must completely eliminate the offending food from their diet to avoid the serious symptoms.

Delayed Reactions to Food

Many of the same foods that are known to cause immediate hypersensitivities in a small number of people, have been implicated as a cause of delayed or “masked” food allergies in much larger numbers of individuals. Delayed food hypersensitivity reactions are believed to affect millions of people; some physicians have suggested that as many as 60% of all Americans suffer from masked food allergies.

These reactions may be responsible for a variety of symptoms including dark circles or puffiness under the eyes, fluid retention, dermatitis, sinus congestion, fatigue, abdominal pain or discomfort, joint inflammation, mood swings, indigestion, headaches, chronic ear infections, asthma, poor memory, anxiety and depression.

As the name suggests, delayed hypersensitivities do not appear immediately after consuming a particular food. In fact, in most cases the immune response is so delayed that it is difficult to determine which food is causing the symptoms, and many people are unaware that they are sensitive to certain foods.

Only through careful dietary manipulation, such as an Elimination Diet or Rotation Diet, is it usually possible to identify these hidden food allergies. The foods most often associated with delayed hypersensitivities include dairy products, eggs, wheat, soy products, peanuts, shellfish, and refined sugar.

Food Intolerance are immune-mediated food allergies represent one type of adverse food reaction. Another type of adverse food reaction is called food intolerance. Food intolerance is an umbrella term that refers to any abnormal physiological response to a food that is not caused by an antibody/antigen reaction. For example, some food intolerances are caused by enzyme deficiencies, while others are caused by poor function of the digestive tract or a sensitivity to a natural or synthetic chemical.

Lactose Intolerance is the most common food intolerance, which affects as many as 30% of adults, additionally it is particularly common in people of African and Asian heritage.

People with lactose intolerance do not produce enough of the digestive enzyme called lactase, which breaks down the milk sugar (lactose) found in dairy products. When too much undigested lactose makes its way into the large intestine, people suffer from gas and/or diarrhoea.

Wheat intolerance,  wheat allergy, and wheat sensitivity are all terms frequently used to described adverse reaction to this food. Wheat is unique when it comes to adverse food reactions, particularly because it has long been classified as the primary “gluten grain” and because its research history has been both complicated and controversial. Understanding allergy-related issues associated with gluten is important for understanding problems connected to wheat.

 

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