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