Claire Schillaci

July 27, 2019August 2, 2019

Tweaklet #43 – Blueberries

Which is your favourite berry?

All berries are a good low-sugar, low calorie option when it comes to a fruit snack. One perhaps gets rather overlooked and that’s the blueberry……..

This tiny dusky purple skinned beauty is, in fact, the most nutritious …..most anti-oxidant rich fruit in the world!

It does many good things from enhancing brain health to keeping your heart strong.

Blueberries are actually another heroic, cape wearing SUPER FOOD! Yep, here’s another superfood alert!

So the antioxidant properties of blueberries mean that they precent cell damage and they also protect against several types of chronic disease, including cancer, heart disease, and diabetes. That’s to do with having the highest levels of antioxidants but also the profile of them, which includes phenols, flavonoids and anthocyanins.

Studies have shown that blueberry extract was able to inhibit the growth and spread of stomach, prostate, intestine and breast cancer cells and
Blueberries provide a whopping 3.6 grams of fibre per cupful, which gives you up to 14 percent of your daily fibre needs and this means it’s great for slow digestion and therefore blueberries are great for helping with weight loss and digestion.

One of the most impressive health benefits of blueberries is its ability to enhance brain health. There have been many studies suggesting that eating blueberries could improve memory and cognition.

So blueberries – delicious, nutritious, fibre rich and low in sugar – you are my first choice for a breakfast smoothie or an afternoon snack.

What a wonderful superfood you are!

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July 23, 2019August 2, 2019

Tweaklet #42 – Lemons

Lemons are one of those things that people swear by. From cleaning pots and polishing furniture to using lemons as a bug spray, they are everyone’s favourite cure-all.

And in fact their use in our diets is very versatile and beneficial. Because they are full of vitamin C and antioxidants, lemons help boost our immune systems and fight inflammation. And we know, don’t we, that inflammation is at the root of so many health issues and diseases.
Fighting rogue cells in the body, like those that form cancer cells, are definitely part of a lemon’s life work.

Lemons also help prevent kidney stones, increase iron absorption and improve the health of your skin.

The interesting thing is that lemons, with their ultra-tart taste, are thought of as very acidic, yet inside our bodies they are highly alkaline, so that means they are great for restoring a healthy balance in our gut.

Perhaps their most impressive benefit is their effect on heart health. Again the high levels of vitamin C make them the most beneficial, out of any fruit or vegetable, in keeping our hearts healthy and strong.

I find the easiest way to include lemons in my diet is with a daily hot water drink with a slice of lemon and grated ginger. I have it before anything else most days. It’s like drinking a cup of absolute goodness and even if the rest of my day’s eating goes horribly wrong, at least I know I’ve given myself a real lemon boost.

So when life gives you lemons……..consider yourself lucky!

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July 21, 2019August 2, 2019

Tweaklet #41 – Cholesterol: Natural Solutions

Cholesterol is a big subject and the cause of it isn’t just food related but today we’re just going to focus on some simple food tweaks that can help lower cholesterol.

Essentially the mix is including a range of healthy fats, quality vegetables
Firstly there’s olive oil which is loaded with heart-healthy saturated fats which has been shown to drop bad cholesterol levels.

Good old vegetables are next as they are nutrient dense and high in vitamins and minerals.

Nuts are great all-rounders in lowering all the bad cholesterol markers. And they are high in fibre and healthy fats. Seeds like flax seeds are also excellent for heart health.

Fatty fish like salmon are packed with beneficial omega 3 fatty acids which reduce inflammation and decrease cholesterol.

Then there’s spices like Turmeric and garlic that play their valuable part. Other vegetables like beans and legumes and sweet potatoes contain active cholesterol-lowering compounds. Avocados are excellent too, as are persimmons, that unusual fruit.

Green tea, which is rich in antioxidants can be used to good effect as can gluten-free whole grains. The usual things to avoid apply – caffeine, alcohol, processed foods, refined carbohydrates and trans fats. To help with cholesterol, like COQ10 and fish oil…….and essential oils that help lower and manage cholesterol levels.

Once diagnosed cholesterol is something many of us can manage successfully with some tweaks to our diet and it certainly can’t hurt to tweak things in that direction anyway.

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July 19, 2019July 19, 2019

Tweaklet #40 – Adrenal Health

It’s not very sexy talking about our internal organs but sometimes we just have to. A condition that is often overlooked or misdiagnosed is adrenal fatigue. The adrenals are the small glands located at the top of each kidney.

Adrenal fatigue occurs when we’ve been under a lot of physical, mental or emotional stress, especially for a prolonged period. We don’t just feel a bit tired, we feel extremely fatigued,…….we have brain fog……….. we may have gained weight…………… have elevated blood pressure……..experience hair loss……..moodiness and depression….. and in more serious cases, have become insulin resistant.

But once again let’s turn to food and see what we can do to help ourselves through tweaking our diet.

For a start you need to eliminate some foods that are undoubtedly putting a load on your body. In fact these are good for all of us to consider eliminating…
Caffeine…………alcohol…………white sugar……………white flour……………processed foods………..fried foods……………soda…………..artificial sweeteners.
What you want to eat are foods that are nutrient dense but easy to digest and have plenty of healthy fats and fibre. Lean meat or fish…………., leafy green vegetables and cruciferous vegetables,……………. low sugar fruits,…………… coconut…………, nuts……………., seeds, ……………fermented foods

Timing when you eat is important as it helps regulate your blood sugar which in turn supports your adrenal glands. Eat regularly and don’t skip meals. When your body has adrenal fatigue it needs routine and balance so that your energy and cortisol levels are consistently maintained.

Even when you’re feeling the worst effects of adrenal fatigue you will really notice a difference if you tweak your diet in these simple ways.

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July 17, 2019July 19, 2019

Tweaklet #39 – Yoghurt

So you’re shopping in the supermarket and you decide to do a little survey in the yoghurt aisle. What are you likely to see? Mostly likely more women than men buying yoghurt and it turns out there is some genetic bias to support this notion, apart from the fact that men want to appear more macho by buying meat and spicy foods.

Women instinctively understand that yoghurt can be beneficial for their specific needs – like preventing vaginal infections. People who eat yoghurt generally understand that this fermented dairy food is packed with probiotics, the good bacteria that maintains a healthy gut.

What you might not know is that it is also a balanced source of protein, fats, carbohydrates, vitamins and minerals. And when made from grass-fed cows or goats milk, then yogurt’s nutrition is maximized. We’re talking omega-3 fatty acids, whey protein, calcium, magnesium, potassium, vitamin D, vitamin K2, enzymes and probiotics.

Of course we want to choose our yoghurt carefully. We need to read our labels and watch out for added hormones, sugar, artificial additives, colours or sweeteners that are used to make most store-bought yogurts.
Remember there are options – kefir is an excellent fermented yoghurt drink and labneh, which is soft cheese made from yoghurt – is another good source of probiotics.

So….. men with your yoghurt phobia, I doubt I’ll convince you to brave the yoghurt aisle any time soon but…… you could consider being pioneers and take to the kitchen and make some labneh or buy some kefir. Go on, I dare you!

And ladies, you just keep doing what you’re doing, just remember to check labels and, as always, buy from the best source.

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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.

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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.

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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.

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