By Simply Changing Your Cooking Techniques You Will Reduce The Risk Of Bad Substances Damaging Your Body

Anything crispy, browned or burned using high heat is bad for you. Avoid frying, baking, barbecuing and even microwaving food. Any fried, burned or browned food means food has been oxidised....this adds to the carcinogenic load of the meal. Lots of fast food restaurants fry chips or serve charred burgers or crispy pizzas. Even cereals, crisps and burned toast contain these toxic substances. Eat more raw foods.....the best cooking techniques include steaming and boiling rather than using high-heat cooking.

Erika Doolan - Nutrition Consultant

RUSTICSTONE
   by dylan mcgrath

phone: 0863019305 / 01 - 7079596

email: erika@rusticstone.ie

Opening times - Lunch: 12-2.30, Dinner 6-10.30

17 Georges Street, Dublin 2.

Boost Your Metabolism........Shed The Pounds

Thermogenic foods include foods that use up more calories to digest than they actually contain. Incorporating these foods into your diet can be a great way to kickstart your metabolism and help you lose weight. For those of you not looking to lose weight, it still is a good idea to add them into your diet to help maintain your current weight. Some foods to get your metabolism rocking include green vegetables, cayenne pepper, grapefruit, avocado, cider vinegar, mustard and green tea. Do you eat certain types foods to kickstart your metabolism? Let us know what you ate and the effect it had on you.

How Do I Count My Calorie Intake?

A quick and easy way to find out how many calories you can have daily for weight loss and maintenance is to calculate a calorie value with a multiplier as set out below.

Weight loss = Multiply your bodyweight in pounds with 12 calories (12 x lb).

Maintenance = Multiply your bodyweight in pounds with 15 calories (15 x lb). 

By decreasing the amount of calories you eat per day to the weight loss amount, you should start losing weight. Remember you also need to eat enough calories to lose weight! It's all about balance!

Too Many Christmas Parties? Eating Too Much? Drinking Too Much Alcohol? Late Nights?

This time of the year can be hectic for some people and there diet goes out the window! Sound familiar? This lifestyle will burden your immune system and you may be feeling bloated, lacking energy and may even  have a minor sore throat? To deal with this try giving your immune system a boost.....eat plenty of fruit and vegetables. Take a supplement that contains vitamin C, zinc and berry extracts three times a day. Herbal remedies such as cat's claw and echinacea are quite good too if you would rather not take supplements.  If you have a blocked nose and catarrah avoid dairy until it passes. Wrap up and keep yourself warm this week coming up to Christmas!

Erika Doolan - Nutrition Consultant

RUSTICSTONE

by dylan mcgrath

phone: 0863019305 / 01 - 7079596

email: erika@rusticstone.ie

Opening times - Lunch: 12-2.30, Dinner 6-10.30

17 Georges Street, Dublin 2.

Facebook - https://www.facebook.com/NutritionIreland

Am I Wheat Intolerant? How Can I Tell If I Am?

Wheat is one of the main reasons you may suffer from bloating and flatulence. Modern wheat is hybridised and it contains more gluten then ever before,this is a sticky protein in wheat that produces a larger, fluffier and more appealing loaf of bread with less flour used. It is actually harder to digest because of it's high gluten content and can also reduce the absorption of other nutrients in your intestines by turning into a sticky, gluey substance......a good description would be almost like papier-mâché which is just a mixture of flour and water.
Not all wheat is bad for us...for example, spelt and kamut have a much lower gluten content, and now we can buy it in health food shops as flour, bread and pasta. Research proves that a large percentage of dietary starch such as wheat escapes absorption in the small intestines. This wheat is then completely digested by bacteria living in your intestines! This actually produces the various gases, causing bloating and flatulence. If you suffer from any of these symtoms why not try cutting wheat out of your diet completely for approximately 2 weeks? See what happens.....you can continue eating grains grains like spelt, millet, kamut and quinoa. After 2 weeks reintroduce the wheat back into your diet.... eat lots of it and see what happens. If this shows you that wheat is causing bloating and flatulence for you, reduce it as much as possible and in time if you will be able to have it occasionally without causing any problems.

Erika Doolan - Nutrition Consultant

RUSTICSTONE

by dylan mcgrath

phone: 0863019305 / 01 - 7079596

email: erika@rusticstone.ie

Opening times - Lunch: 12-2.30, Dinner 6-10.30

17 Georges Street, Dublin 2.

Facebook - https://www.facebook.com/NutritionIreland

Want to Stay Younger Looking For Longer? Wheatgrass Can Slow Down The Ageing Process.

Wheatgrass contains more than 100 key nutrients including all the vitamins except vitamin D. It is also rich in enzymes, minerals and proteins. This makes it good for eveything from the nervous system to the circulatory system, to eye health and skin elasticity. Wheatgrass is said to help to prevent tooth decay, and to stop hair going grey. Its high chlorophyll content boosts production of blood. Wheatgrass aalso helps to combat the toxins in the body, which left unchecked can accelerate the ageing process. Add a shot of wheatgrasss to a smoothie or simply drink a shot of it everyday.

Nutrients: Vitamin A, B-vitamins, vitamin C, E, K, calcium, magnesium, manganese, phosphorus, potassium, selenium, zinc, chlorophyll.

Erika Doolan - Nutrition Consultant

RUSTICSTONE

by dylan mcgrath

phone: 0863019305 / 01 - 7079596

email: erika@rusticstone.ie

Opening times - Lunch: 12-2.30, Dinner 6-10.30

17 Georges Street, Dublin 2.

Facebook - https://www.facebook.com/NutritionIreland

Don't Overindulge This Christmas....Why Not Opt For My Healthy 'Vegan Style Eggnog' Recipe Instead? So Easy And Quick

Serves 4 to 6 people

Ingredients:

1 cup of water

1/2 cup soaked cashews

1 tsp nutritional yeast (buy in health store)

3/4 tsp vanilla extract

Sprinkle of cinnamon

4 tsp agave 

1 tsp coconut butter

Pinch of sea salt

Simply blend all ingredients in a blender until smooth. Spinkle with cinnamon and serve. Keep refrigerated.

Erika Doolan - Nutrition Consultant

RUSTICSTONE

by dylan mcgrath

phone: 0863019305 / 01 - 7079596

email: erika@rusticstone.ie

Opening times - Lunch: 12-2.30, Dinner 6-10.30

17 Georges Street, Dublin 2.

Facebook - https://www.facebook.com/NutritionIreland

Beta-carotene Found in Sweet Potatoes Helps Protect Our Eyes and Vision

A delicious and filling diet food, orange fleshed sweet potatoes are much lower on the glycemic index than ordinary white potatoes. High in fibre, sweet potatoes help promote digestion. They contain the three main antioxidant vitamins, beta carotene (which is converted by the body in to vitamin A) and vitamins C and E.

They are also very energising, especially when eaten with protein and they help to eliminate water retention too. Sweet potatoes are the highest low-fat source of Vitamin E, which is essential for healthy skin. Next time you are in Rusticstone try our side dish, Sweet Potato with Herbs Rocket and Broken Ricotta....it's so tasty.

Nutrients: Vitamin B6, C, E, beta carotene, folic acid, calcium, iron, magnesium, phosphorus, potassium and fibre.

Erika Doolan

Nutritionist - Rusticstone

erika@rusticstone.ie

The Longest Living Populations All Consume High Anti-Oxidants - A Tbsp Of Mustard Gives You 1/3 Of Your Daily Requirements

I am not encouraging you to eat french fries, far from it! Stay away from these greasy carbohydrates but if you find yourself eating them have mustard with them instead of ketchup...........then you will get your antioxidants in.....and dont forget to smother them in cider vinegar.........cider vinegar contains acetic acid, which slows down starch digestion and in return lowers glucose levels in the bloodstream.

The latin name mustum ardens literally means "burning paste" - it's not hard to understand why!

Valued for it's warming effects, this plant has many ways of protecting the lungs. The mustard seed has been used in the past to relieve respiratory aillments. Their selenium and magnesium content both help reduce inflammation in the lungs and ease symtoms of asthma. Less commonly used than the seeds, mustard leaves are rich in other nutreients, including vitamin C and beta carotene, that improve lung function and help protect against the harmful effects of second-hand tobacco smoke.  Mustard seed's potent volatile oils make it useful for helping to fight off colds. It stimulates the circulation and encourages sweating, helping to expel toxins. Mustard seed also contains small amounts of immunity-boosting minerals, including blood-enhancing iron and antioxidantzinc as well as B-vitamins, which can increase energy.

Tips: 

Mustard seed can be an irritant if used excessively so always use it sparingly. 

Choose French Dijon Mustard over English Mustard, it contains less sugar

Nutrients: Vitamins B1, B2, B3, carotenoids, calcium, iron, selenium, magnesium, zinc, volatile oils

Erika Doolan - Nutrition Consultant

RUSTICSTONE

by dylan mcgrath

phone: 0863019305 / 01 - 7079596

email: erika@rusticstone.ie

Opening times - Lunch: 12-2.30, Dinner 6-10.30

17 Georges Street, Dublin 2.

Facebook - https://www.facebook.com/NutritionIreland

Dairy & Wheat Free - Hazelnut And Carob Cookies

2/3 cup agave syrup or honey

1/3 cup of coconut oil 

1/4 cup water

1 1/2 cups white buckwheat flour

3/4 cup unroasted whole buckwheat groats

1/4 cup of chopped hazelnuts

1/4 cup carob chopped into small pieces

1/3 cup tapioca starch flour

3/4 tsp baking soda

3/4 tsp cream of tartar

1/2 tsp salt

Preheat oven to 350 F/ 175 C.

Combine agave syrup or honey, coconut oil and water in a blender and process for 2 minutes.

In a bowl, whisk the buckwheat flour, whole groats, tapioca starch, baking soda, cream of tartar and salt. Add the agave syrup or honey mixture, chopped hazelnuts, carob pieces and mix with spatula. Spoon mixture onto baking tray with prepared baking sheets. Bake for 10 minutes until light brown and firm. Remove and place on wire racks to cool. 

Gluten Free Raw Blueberry Breakfast

1/2 cup of fresh blueberries

1 banana, chopped

1/2 cup soaked/sprouted buckwheat

Home-Made Nut Milk:

1/4 cup almonds, presoaked

2 tbsp ground sesame seeds

1 tbsp ground flaxseed

2-3 dates

1-2 tbsp agave nectar

1. For home-made nut milk, blend all ingredients in a high speed blender until smooth and creamy

2. Pour over bleberries, banana and buckwheat and serve.

Erika Doolan - Nutrition Consultant

RUSTICSTONE

by dylan mcgrath

phone: 0863019305 / 01 - 7079596

email: erika@rusticstone.ie

Opening times - Lunch: 12-2.30, Dinner 6-10.30

17 Georges Street, Dublin 2.

Facebook - https://www.facebook.com/NutritionIreland

Research Proves That Saffron Could Help With Fertility When Undergoing IVF Treatment

Romans loved to use saffron as a luxury perfume in their baths............it is known as the most expensive spice in the world!

Saffron aids digestion because it stimulates the secretion of digestive juices in the stomach. In higher doses, it can be used as a therapy to treat asthma. It has a sedative effect, helps reduce depression, lowers bad cholesterol and helps prevent cancer. On a daily basis it eases indigestion, premenstrual syndrome (PMS), gas, nausea and headaches.

Saffron is an excellent source of antioxidants and manganese. Manganese helps your nerves and brain function properly and it also encourages the production of certain sex hormones and scientists suggest that it may help with fertility if added to sperm when undergoing IVF treatment.

Tips: Too much Saffron can be toxic and lead to anxiety and nausea. If you wish to supplement Saffron please consult your health-care practitioner first. 

Nutrition:

Vitamins B1 and B2, Essential Oils and Phytochemicals

Erika Doolan - Nutrition Consultant

RUSTICSTONE

by dylan mcgrath

phone: 0863019305 / 01 - 7079596

email: erika@rusticstone.ie

Opening times - Lunch: 12-2.30, Dinner 6-10.30

17 Georges Street, Dublin 2.

 Facebook: https://www.facebook.com/NutritionIreland

Twitter: https://twitter.com/#!/ErikaNutrition

Saffron

Healthy Alternative To 'Thai Fish Cakes' - Packed With Goodness Made With No Potato, No Milk and No Butter

These are light, full of flavour and packed with nutritious superfoods

Serves 4

Ingredients:

2 large mild, red chillies - deseeded

2 tbsp root ginger - peeled

4 garlic cloves crushed

4 spring onions - chopped

grated zest of 2 limes

4 tbsp fresh coriander

4 tbsp tamari, braggs aminos 

1 tbsp fish sauce

2 tbsp sesame oil

2 x 125g (4 1/2) salmon, haddock, cod or hake fillets - skinned and boned

4 tbsp wholewheat flour

1 tbsp coconut oil or olive oil

For the sauce:

2 tbsp toasted sesame oil

2 tbsp tamari sauce or braggs aminos

1/2 tbsp fish sauce

juice of 2 limes

8 spring onions, finely - chopped

4 tbsp fresh coriander - chopped

2 tbsp sesame seeds - toasted lightly in an oven

Firstly, preheat oven at 180C then put garlic, chilli , ginger, spring onions, lime zest and coriander into a food blender. Add tamari sauce or braggs aminos, sesame oil and fish sauce.

Add fish until the mixture is finely chopped but not smooth.

Shape mixture into 12 patties, press on them pushing them into flat circles and dust them lightly with a tiny bit of wholewheat flour.

Put them into the fridge until they firm up slightly.

For dipping sauce:

Blend sesame oil, tamari or braggs aminos, fish sauce, lime juice, spring onions and coriander until smooth, then stir in sesame seeds. Brush fish cakes with coconut or olive oil and place in a hot oven for 6 - 8 mins. Serve with dipping sauce.

Drink Freshly Pressed Carrot Juice....It Cleanses The Body, Rejuvenates The Skin And Improves Eye Health

Carrots are packed with nutrients, which are particularly beneficial for eye health and vision. They regulate imbalances within your body.

Carrots are one of the richest sources of beta-carotene, which is converted by the body into the antioxidant vitamin A. This helps to strengthen cells against viruses, to fight cancer and to prevent heart disease. It also aids vision. We use the vitamin K present in carrots for blood clotting and the healing of wounds, while their fibre content aids digestion and keeps the heart healthy. The chromium found in carrots helps to stabilise blood sugar levels, making this vegetable useful for controlling diabetes and sugar cravings.

Tips:

It's best to eat carrots raw because their GI levels treble when cooked!

Raw carrots can be hard to digest so grate or chop them finely before eating.

Nutrients: Vitamin C, beta-carotene, folic acid, iron, magnesium, potassium, zinc and fibre.

Erika Doolan

Nutrition Consultant

RUSTICSTONE

      by dylan mcgrath

phone: 0863019305 / 01 - 7079596

email: erika@rusticstone.ie

Opening times - Lunch: 12-2.30, Dinner 6-10.30

17 Georges Street, Dublin 2.

Facebook - https://www.facebook.com/NutritionIreland

Olives And Good Quality Olive Oil Is A Little Secret Tip If You Want Beautiful Shining Hair And Gorgeous Skin

A Mediterranean favourite, olive oil contains fats and antioxidants that are central to good health and youthful beauty. Olive oil is high in oleic acid, an omega 9 fatty acid, which demonstrates anti inflammatory properties to calm and soothe the skin.

Easily digested, olives and their oil stimulate bowel fuction, aiding detoxification. Unusual for an oil, olive oil can actually help you lose weight because it contains essential fatty acids which enable unwanted, stored fat to be removed from the system. However, it should be used only in moderation as excessive consumption will have the opposite effect. Olives have a high vitamin E content, a powerful anti-agony antioxidant that also strengthens the immune system to keep you healthy while you lose weight, as well as lowering high cholesterol levels and blood pressure, reducing the risk of heart disease.

Tips: Always choose extra virgin olive oil, as this contains the optimum nutrients.

Nutrients: Vitamin E, beta-carotene, iron and calcium.

Beauty Treatment:

125ml/4fl oz/1/2 cup olive oil

125ml/4fl oz/1/2 cup boiling water

Pour olive oil and boiling water into a large glass bottle or jar with lid. Shake well until oil is emulsified. When mixture has cooled slightly massage it into hair, taking good care not to burn scalp! Put a shower cap on and wrap hair in hot towel that has been soaked in hot water and wrung out. Leave in for 30 mins then shampoo as normal. Amazing results... Gives your hair a great shine, try it!!

Erika Doolan

Nutrition Consultant

RUSTICSTONE

      by dylan mcgrath

phone: 0863019305 / 01 - 7079596

email: erika@rusticstone.ie

Opening times - Lunch: 12-2.30, Dinner 6-10.30

17 Georges Street, Dublin 2.

Facebook - https://www.facebook.com/NutritionIreland

Did You Know That A Skinless Duck Breast Is Leaner Than A Skinless Chicken Breast?

The secret of including Duck in your weight-loss diet is to remove all of the fat and skin. You can enjoy it as part of your diet 'in moderation', providing that you use also use careful healthier cooking methods. Duck is delicious roasted or stir fried and is an excellent source of the stress- busting vitamin B2.

It is a popular and uniquely tasty variety of poultry and is a wonderful source of immune-boosting nutrients. Although duck is high in cholesterol, it is low in saturated fat. A skinless duck breast is leaner than a skinless chicken breast. Duck meat provides plenty of the protein and iron needed to repair tissue and build new cells. Eating duck will also help you to combat stress as it contains the vitamin B2 and aids the production of infection-fighting immune cells.

Ducks were first domesticated in China, where they are appreciated for their eggs.

Nutrients: Vitamin B2, Iron, Zinc, Protein

Erika Doolan

Nutrition Consultant

RUSTICSTONE

      by dylan mcgrath

email: erika@rusticstone.ie

Oats Helps Alleviate Mood Swings And Have A Tranquillising And Relaxing Effect

Oats are comforting and sustaining, they also bring a host of health benefits. 

As well as being a good source of energy-giving carbohydrates, oats are high in fibre, therefore maintaining steady blood sugar levels and preventing diabetes, and lowering cholesterol. They contain powerful, youth-promoting antioxidants, including vitamin E, tocotrienol, ferulic acid and cartels acid to fight against free radicals and protect against everything from heart disease to obesity and eye disease. Used topically, oats have a soothing, anti-inflammatory effect on skin. 

Packed with B vitamins, oats are useful for easing stress and can aid weightloss as they release their energy slowly, starving off hunger pangs. Sufferers from coeliacs disease should avoid any gluten and so cannot eat oats. 

My favourite: Organic oats with cinnamon and chia seeds! 

Nutrients:

B-vitamins, vitamin E, folic acid, iron, magnesium, selenium, silica, zinc, saponins, tocotrienol, ferulic acid, caffeic acid, protein, fibre

Tips: 

 Oats can be used to ease exzema - tie a musk in bag of oats over the tap when running a bath and soak in water.

Recipe:

Oatmeal Herbal Scrub - decongest the skin

3 tbsp dried parsley, lemon balm or fennel seeds

160ml/5fl oz/ 2/3 cup boiling water

1 tbsp ground oatmeal

2 drops almond oil

Make a herbal tea infusion by pouring the water over the herbs and covering for 15 minutes.

Strain and discard the herbs.

Allow the infusion to cool, then add enough to the oatmeal to form a paste-like consistency.

Add the almond oil.

Smooth the scrub on the face and neck and leave for 20 minutes. 

Rinse off with tepid water and pat dry.

Erika Doolan

Nutrition Consultant

RUSTICSTONE

      by dylan mcgrath

phone: 0863019305 / 01 - 7079596

email: erika@rusticstone.ie

Opening times - Lunch: 12-2.30, Dinner 6-10.30

17 Georges Street, Dublin 2.

Facebook - https://www.facebook.com/NutritionIreland

Erika Doolan Nutrition Ireland:

Erika Doolan Nutrition Ireland:

Pumpkin Butter - A Fragrant, Spicy Topping / Dip For Snacking On With Oatcakes, Buckwheat Pancakes or Ryvita Crackers

Ingredients:

2 cups pumpkin puree or 1 can (16 ounces)

1/2 cup light agave nectar or honey 

1/4 cup water

1 teaspoon ground cinnamon

1/2 teaspoon grated nutmeg

1/2 teaspoon powdered ginger

1/8 teaspoon ground cloves

Pinch of sea salt

How Do I Make It? So Easy!

Combine the pumpkin, agave nectar or honey, water, cinnamon, nutmeg, ginger, cloves and pinch of sea salt into a saucepan. Cook, uncovered, over very low heat for 1 hour, or until very thick, stirring often. When thick, pour into a pint jar. Cover and refrigerate. Use within 1 month.

Tips:

You may bake the pumpkin mixture in a 180C oven, uncovered, for 1 hour, or until very thick, stirring every 15 minutes.

You may want to store pumpkin butter into scalded jars.

Erika Doolan

Nutrition Consultant

RUSTICSTONE

      by dylan mcgrath

email: erika@rusticstone.ie

Erika Doolan Nutrition Ireland: Vegan Cashew Cream Recipe

Erika Doolan Nutrition Ireland: Vegan Cashew Cream Recipe: Ingredients: 1 cup raw cashews 2 cups of filtered pear or apple juice 2 Tbsp of melted coconut oil 2 tbsp agave syrup ½ vanilla pod Di...

Vegan Cashew Cream Recipe

Ingredients:

• 1 cup raw cashews
• 2 cups of filtered pear or apple juice
• 2 Tbsp of melted coconut oil
• 2 tbsp agave syrup
• ½ vanilla pod

Directions:

• Bring the cashews and juice to a boil, then reduce heat and simmer until the cashews soften (5 - 10 minutes)
• Cover, and leave to cool for a couple of hours, or overnight in the fridge
• Drain the cashews, reserving the liquid
• Blend the cashews with the oil and vanilla, adding a small amount of the reserved juice as needed to help things along. Use as little liquid as possible - the cream should be thick

• Add the agave syrup gradually, testing until it has the right amount sweetness for you
• Using a spatula, transfer the cream from the blender to a covered storage container, and refrigerate.

Erika Doolan Nutrition Ireland

Rustic Stone - Nutritionist

erika@rusticstone.ie

Did You Know Dark Chocolate Is Good For You? It Is Packed With Antioxidants And Can Improve Your Health!!

Dark chocolate is made from plants and has far more antioxidants than any other chocolate, infact milk and white chocolate are bad for your health. Dark chocolate has 65 percent or a higher cocoa content. Always buy pure dark chocolate or dark chocolate with nuts or with orange peel.  Avoid anything with caramel, nougat or other sugary fillings. These fillings just add more sugar and fat which erase many of the benefits you get from eating the chocolate.

Dark chocolate is packed with antioxidants (nearly 8 times the number found in strawberries) which protects the body from aging and is good for your heart. It stimulates endorphin production, which gives a feeling of pleasure, it contains serotonin, which acts as an anti-depressant and it contains caffeine and other substances which are stimulants.

*Remember dark chocolate is high in calories and fat. Two small squares of dark chocolate occasionally can help keep your heart and cardiovascular system running well. Don’t overdo it!.

Studies show that drinking a glass of milk with your chocolate could prevent the antioxidants being absorbed or used by your body.

Nutrients:  iron, calcium, phosphorus, potassium, and the vitamins A. B1, C, D, and E. Cocoa is the highest natural source of Magnesium. A diet high in magnesium protects against the symptoms of hypertension, diabetes, heart disease, joint problems and pre-menstrual tension. 

Erika Doolan

Nutrition Consultant

RUSTICSTONE

      by dylan mcgrath

email: erika@rusticstone.ie

Try This Easy To Make Sports Energy Drink Recipe....It Is So Healthy! Stay Away From Still, Fruit Based, Isotonic Energy Drinks!

Did you know that Lucozade, Lucozade Sport, Powerade or any of those sports drinks are seriously bad for your health? They are packed with sugar and will stop you from getting fit and healthy.............infact they will encourage you to gain weight!!

Ingredients:

1 cup coconut water

1 cup distilled water

2 tbsp agave syrup

Juice 1/2 lemon

Juice 1/2 lime

Mint Leaves

Add all ingredients into a blender with some ice until smooth. If you're in a rush simply just add all ingredients into a glass and stir up. Simply put into a sports bottle and take it with you. Add some more mint leaves for flavour if desired.

Erika Doolan

Nutritionist 

RUSTICSTONE

       by dylan mcgrath

erika@rusticstone.ie