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July 9, 2019July 1, 2019

Tweaklet #35 – Fish

I know cooking fish can be a bit divisive!

It can be slimy to handle. When it cooks it can be smelly. Do you buy fresh or frozen and how do you deal with a whole fish?

Don’t worry, I completely understand. I love eating fish and I know healthwise it’s really worthwhile, for all those fabulous omega threes that keep our hearts healthy and stave off cancer and inflammation, but I have to admit I am not the bravest when it comes to dealing with fish.

I’ve got a few tips though about choosing fish and about cooking it so that your hands and your home remain smell-free!

Fish types vary from region to region but a few things are true everywhere.
Firstly, buy from the best source possible as you want to avoid farmed fish.

Generally speaking, farmed fish does not have the same level of nutrients, can cause inflammation and they are often treated with antibiotics which we don’t want to be eating.

When it comes to buying frozen or fresh – fresh is great if you know that it really is fresh. A lot of fish is frozen on the boats these days so arguably frozen could mean fresher. Just do your best to still buy a local fish as a lot of frozen fish travels a very long way and can have been in the deep freeze for many months.

Now to the fun cooking part! If you have some reasonably firm fillets, like salmon or cod or whatever your local robust fish is, you can make a lovely almond crust and bake it in the oven, or wrap each one up in baking paper along with some Asian flavours of garlic and chilli and ginger and a little tamari and bake them in the oven.

Making a light curry is also great for flaky fish. Then for lighter more delicate fish you can dust the fillets with spices and simply pan fry them in a little olive oil or coconut oil.

Of course there are endless options for cooking fish and we’ll do more of that in the cooking series but for now, go on, be brave, and buy some fish!

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July 7, 2019July 1, 2019

Tweaklet #34 – Nuts

Don’t you love nuts? They’re high in fibre and protein. They’re full of Heart-healthy fats. Yum!

So which are the healthiest nuts, and are some better for you than others?
Well, almonds top the list. I keep packets of almonds everywhere as they are just a great snack for every occasion. You don’t need many to stave off hunger pangs and keep your energy levels up.

Other excellent healthy nuts are Brazil nuts……cashews….hazelnuts……macadamia nuts……..pecans……walnuts and …….pistachios.

Peanuts are actually a legume as they grow underground and they tend to get a bad wrap but they’re healthy too when you buy them raw in the shell and pop them out to snack on.

When it comes to nuts raw is best but you can try out all different ways to roast them yourself at low temperatures.

You can make nut milk. Almonds are particularly good for this. You can soak them in water overnight and the next day peel them, blitz them in a food processor and squeeze through a muslin cloth. There’s a separate Tweaklet about this.

Nut butter is great for using as a paste or a butter in savoury and sweet dishes. It’s a very easy process of roasting some raw nuts then blending them with something like coconut oil and a natural sweetener if you wish. Again I’ll do another Tweaklet on this process.

I love making pesto with fresh basil or rocket and walnuts – blending everything together with garlic, olive oil and sea salt.

Nuts glorious nuts! So versatile!

Let me know your favourite nut recipe and if you want any from me I’d be happy to share.

Download my free E-Book here.

July 5, 2019July 1, 2019

Tweaklet #33 – Dairy

Most of us have grown up drinking milk and yet cow’s milk is one of the most common causes of allergies.

About 65 percent of us, isn’t that a staggering number, has a reduced ability to digest lactose and suffer from a variety of issues when they have dairy – stomach bloating…….respiratory problems……digestive issues……skin problems…..and increased inflammation. A lot of that has to do with dairy increasing mucus production……urghhhh we definitely want to avoid mucus!

So, understandably more and more people are seeking out dairy-free options and there are plenty. We’re not talking artificial substitutes either, there are loads of plant-based options to choose from that still provide calcium and other vital nutrients.

So to have a go at being dairy-free you stop eating milk, cheese, butter, cream cheese, cottage cheese, sour cream, custards, ice cream, sorbet, whey and casein (KAY-seen).

What you can try instead are goats milk, this is still dairy but has much lower levels of lactose. Then there’s coconut milk……..almond milk………and kefir. Kefir and similar products are actually dairy but are fermented but the fermenting process changes the chemical make up making it much friendlier to our bodies.

You can have a lot of fun making your own nut kinds of milk. It’s a really simple and rewarding process and I’ll do a Tweaklet on how to make them soon.

I am not lactose intolerant but I do suffer from bloating and with some respiratory issues when I overdo dairy. I certainly feel a lot better when I keep it to a minimum and even better when I cut it out for periods of time. Why not try experimenting with not having dairy and just see if you notice any difference in your body.

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July 3, 2019July 3, 2019

Tweaklet #32 Cinnamon – World’s No.1 Spice

Let’s take a look at what is generally referred to as the world’s Number One Spice – cinnamon.

Cinnamon has been used medicinally for thousands of years and in cooking it’s sweet and warming and delicious. It’s well known for its protective antioxidant properties, but also for being antibacterial, antifungal and anti-diabetic!

Cinnamon actually comes from the oily part of a tree so the popular powdered form is actually tree bark. Interesting huh? And of course, it’s really easy to get and so easy to use, just try to get it from a good source and keep replacing it periodically so that it retains its freshness and potency.

And cinnamon really is potent! As little as half a teaspoon a day can positively affect blood sugar and cholesterol…..digestion and overall immunity.. Cinnamon is also effective in reducing the risk of heart disease……., diabetes……and cancer.

You can keep infections and viruses at bay and maintain healthy brain function through the inclusion of cinnamon in your diet.

When we were talking about cutting out sugar cinnamon is one of the spices that can be a helpful replacement, adding loads of flavour and warmth to food without needing to sweeten it.

Grated fresh cinnamon is great but cinnamon sticks also add real depth of flavour to sweet and savoury dishes or add one to hot water to infuse for a hit of cinnamon tea. Ground cinnamon is wonderful and not just for sprinkling over desserts or oatmeal or yoghurt, it’s also excellent to sprinkle into savoury dishes like soups and stews.

You can also buy cinnamon capsules and as an essential oil.

So, I invite you into the wonderful world of cinnamon and all its medicinal and foodie delights.

Download my free E-Book here.

July 1, 2019June 28, 2019

Tweaklet #31 Salt – Good or Bad?

Salt is another one of those intensely debated health topics. Over the past 30 years, science has systematically disproved our biggest fear, that salt elevates our blood pressure. In fact, when you’re lacking in minerals, like sodium, THAT can lead to higher blood pressure! And low-salt diets can actually increase the risk of heart attacks.

But before we go too far down the science track, let’s just talk about the food aspects of salt. Your body does need salt but the right kind. Ordinary table salt is not a good choice as it has been broken down with heat and has lost all its minerals.

All salt is originally from the sea and it’s the unrefined sea salt we want that still has all its minerals intact. It’s so much tastier too. And UNREFINED is the key thing to look for.

Why do we need salt? Well, apart from being rich in those trace minerals it also prevents dehydration and balances our electrolytes. In turn, it supports our brain, muscles and nervous system and it’s important for digestive health, particularly helping to absorb nutrients.

Some unrefined salts to look for are Himalayan Salt (the pink one), Celtic Salt, Flaky sea salt, Fleur de Sel or Flor de Sal, Hawaiian Sea Salt, to name a few of the purest.

Like anything with our diets, moderation is key. We now know that salt is needed by our bodies and we don’t need to avoid it. That being said, if you’re a bit of a salt addict, as I have been, it’s still nice to dial back the salt a bit and taste the real flavour of the food.

Thanks for joining me on my quest for a better understanding of salt and other food tweaks that can make a difference to our health.

Download my free E-Book here.

June 29, 2019June 29, 2019

Free Tweaklet E-Book

Hi everyone! Claire Linley here with you and as always I am delighted to share a few minutes with you talking about food and ingredients and most importantly our health!

I hope you’re enjoying the Tweaklet video series and if you’d like to read more you can download the E-book for free. I’ve added in a few recipes so make sure you get your copy of the E-book so you can start playing around with those.

Thanks again for joining me for Tweaklets – those tiny food tweaks that can really make a difference to our health.

Download my free E-Book here.

June 29, 2019June 30, 2019

Tweaklet #30 Ginger – Powerful and Delicious

Anyone who knows me knows I LOVE ginger! I make a ginger and lemon hot water drink every morning before I drink anything else. Freshly grated ginger! Yum. It goes into most dishes I cook –sweet and savoury.

I’m sure you find that there are certain foods that you are naturally drawn too? Well, ginger is one of mine.

It’s been around forever and is known for its powerful medicinal properties in both traditional and alternative medicine.

It’s a health enhancer in so many ways. It helps with upset stomachs such as morning sickness and motion sickness…….. It reduces the kind of inflammation that most commonly contribute to chronic diseases such as cancer, heart disease, arthritis and brain disorders. Its powerful antioxidant qualities can help prevent, slow down or even stop serious diseases in their tracks.

Ginger eases menstrual pains…. fights fungal infections…… protects against stomach ulcers….regulates blood sugar……lowers cholesterol…. Relieves joint and muscle pain……and promotes good gut health.

Fresh ginger can be grated into literally every dish, pretty much. Just scrape back the skin with your fingernail or peel it back. Add it into soups, stews, stir-fries……. Meat dishes…..Veggie dishes……Juice it or add it to smoothies. Then, of course, you can also generously sprinkle dry ginger into your food or use ginger essential oil or buy a ginger supplement.

Ah ginger….,my , zesty peppery, delicious and nutritious friend, you’re the best!

Download my free E-Book here.

June 27, 2019June 24, 2019

Tweaklet #29 Butter – It’s back!

There has been a lot of debate over the years about whether butter is good for you. Now that science wholeheartedly supports the notion of healthy fats, where does butter fit into the equation?

Butter, particularly that created from grass-fed cows (as opposed to grain-fed cows), is a very healthy addition to your diet. Good news butter is a good fat! It contains about 400 different fatty acids and a nice dose of fat-soluble vitamins too. The type of fatty acids in butter has been proven NOT to be associated with cardiovascular disease and, as we’ve talked about before, fats don’t make you fat!

Butter is a Saturated fat, which makes some people nervous, but again, good news! When it’s obtained from healthy sources and eaten in moderation, butter, like coconut oil, provides the body really good fuel and it helps stabilise blood sugar. Other components in butter have also proven to be immune boosters and disease fighters.

When butter received bad press many people turned to margarine but there is NOTHING natural about margarine. It was created in a lab and predominantly made of unhealthy trans fat, which clogs arteries, lowers GOOD cholesterol and raises BAD cholesterol. Plus anything unnatural isn’t recognised by the body and it simply can’t process it. PLEASE, and I am pleading with you, don’t eat margarine!

Instead, look for good quality, grass-fed butter or if you’re a non-dairy person choose coconut oil or ghee. Both are excellent healthy, natural alternatives.

It’s fun exploring these tiny food tweaks that can make all the difference to your health!

June 25, 2019June 28, 2019

Tweaklet #28 Tumeric – the healing power of yellow!

One spice that you just can’t help knowing something about is Turmeric! This glorious golden spice is so vibrant and its magnificence goes far beyond its place as the number one spice in Indian cuisine, this is a powder that for centuries has been used to heal the body both inside and outside.

Turmeric is a wonderful anti-inflammatory and pain reliever. It’s well known for speeding up the healing process of wounds and skin conditions. It’s great for digestion and has powerful antioxidant properties which can protect your liver and other organs from being damaged by strong drugs.

I really don’t use enough Turmeric which is what has prompted me to do this particular Tweaklet, so let’s look at ways to include this fabulous health booster into our diets.

Tumeric is a member of the ginger family and as you already know I love ginger! Depending on where you live you may find turmeric fresh and can grate it into your favourite stir fries, soups and savoury dishes.

If you only have access to powdered Turmeric you can sprinkle it into eggs….. greens……. Rice……. roasted vegetables …..and meat dishes or use it as a rub. You can add it into dressings…….. and sauces and put turmeric into your smoothies and tea. Just sprinkle away and be generous!

For those of you who want to make full use of turmeric’s anti-inflammatory properties, look up recipes for golden milk. I haven’t tried making it yet but I will and we can then compare notes!

So that’s our golden Tweaklet for today – turmeric! I’d love to know how you include Turmeric in your daily diet.

Here is a link to my Favourite blender, it’s the one I use for all my smoothies!

Download my free E-Book here.

June 23, 2019June 24, 2019

Tweaklet #27 Green Tea – For a Longer Life

Let’s talk green tea!

Firstly, it’s considered by many to be the ultimate ANTI-AGING drink! The reason being that the leaves contain a super high level of antioxidants. According to dozens of studies, these antioxidants, coupled with a range of other healing compounds, have the effect of reducing your risk of developing heart disease and strokes because it lowers blood pressure and cholesterol. It also helps to reduce the inflammation that causes arthritis. It boosts bone density and helps prevent eye disease and……… well……green tea is just a great all-rounder that can help us live longer, healthier lives.

I drink green tea, well……because I like it. But I’m not sure I always liked the taste of it. I suppose I started drinking it because it was supposed to be good for me and over time I’ve come to really enjoy it. The other thing I like about it is knowing that the kind of anti-aging compounds that are in green tea are the same, only more powerful, as the ones found in some of my other favourites things – blueberries…….dark chocolate …….and red wine!

Even though it contains small amounts of caffeine, green tea has been associated with more health benefits than many of the healthiest foods available to us. This puts green tea into superfood contention! Yep, it’s official….this is another SUPERFOOD alert!

If you are not yet a fan of green tea, join me for a cuppa and give it a try.

Thanks for watching Tweaklets – these tiny food tweaks that can really make a difference to your health.