Sample

Drawing Soul of the West Colored pencil drawing titled _Soul of the West_Materials: Caran d'Ache Luminance colored pencilsWebsite: http://www.heather-rooney.com/Instagram: http://ins...

This is my go-to winter warming dinner that literally only takes 10-15 mins… Meet my nutritious bolognese that leaves you feeling so satisfied. You can serve the sauce with “zoodles” for a pasta alternative (these are simply zucchini spiralised into strips like spaghetti!), or any pasta of your choice. Sometimes I even mix it up and go for half zoodles and half pasta!

The hubbies LOVE this one – as well as the kiddies, so it’s a great all-rounder. Make extra – it’s divine as leftovers!

Serves: 4

Ingredients:

1 tbsp extra virgin olive oil

1 red onion, finely diced

1 garlic clove, crushed

400g (14.1oz) beef mince

200g (7.05) pasta of choice

1 400g (14.1oz) tin tomatoes

½ cup (110g) tomato passata

sea salt & black pepper, to taste

4 zucchini

20g (0.7oz) parmesan, shaved, to serve

¼ bunch basil, leaves picked, to serve

Method:

Heat the olive oil in a large non-stick frying pan over medium heat.

Add the red onion and garlic and cook for 5 minutes or until they’ve softened.

Add the mince and cook for a further 5 minutes or until browned. Break up any lumps with the back of a wooden spoon.

Add the diced tomatoes and tomato passata. Stir well and bring to the boil, then reduce the heat and simmer gently for 15–20 minutes or until the sauce has thickened. Season with salt and pepper, to taste.

While the sauce is simmering, cook the pasta as per the packet instructions.

Meanwhile, using a vegetable spiraliser or vegetable peeler, peel the zucchini (skin on) into thin, noodle-like strips; zoodles. Set aside in a sieve over a large bowl. Alternately, use pre-bought zoodles.

To serve, toss the zoodles through the Bolognese sauce and top with Parmesan and fresh basil.

Notes

For a plant-based alternative:

Replace the beef mince with 2 400g (14.1oz) tins lentils.

The post Nourishing JSHealth Bolognese appeared first on JSHealth.

Nourishing JSHealth Bolognese - JSHealth This is my go-to winter warming dinner that literally only takes 10-15 mins… Meet my nutritious bolognaise that leaves you feeling so satisfied. [...]Read More...

Unfortunately, winter = cold and flu season… which means giving your body some extra love and care. Seasonal changes in the environment, such as cooler temperatures, often give viruses and other bugs a greater opportunity to spread and maintain themselves. That’s why I like to up the ante on my immune supporting supplements at this time of year.

Here are 5 of my go-to vitamins, herbs and supplements that I keep in my winter “medicine” cabinet and take to help keep my immune system strong and healthy – or give it a fighting boost if I’ve come down with something.

Andrographis

This herb is incredible for when you’re sick and want to support quicker recovery. Andrographis helps to relieve the severity of symptoms of common colds and flu, including cough, throat irritation, nasal congestion, ear irritation, tiredness, weakness and the duration of headaches. Plus, it decreases the length of the common cold.

Vitamin D

I really love supplementing with the “sunshine vitamin” to support immunity. Studies have found that vitamin D levels increase in summer and decrease in winter due to the dependency of vitamin D on sunlight. The beneficial effects of vitamin D on protective immunity are due to its benefits on the innate immune system as the cells of the immune system are capable of producing and responding to vitamin D.

Vitamin C

This is probably the most well-known supplement for immunity for good reason! Vitamin C is an antioxidant and water soluble vitamin that plays a key role in healthy immune system function. It’s great to load up on vitamin C rich foods in your diet (such as citrus, berries and leafy greens), however during winter, times of lowered immunity or illness, the need can increase. That’s why I like to add in a quality supplement for extra support.

Probiotics

Ingestible probiotics are typically used to support a thriving gut microbiome and a healthy digestive system, however specific strains may improve immune function too. Two strains that are backed by research to do this are Bifidobacterium longum and Bifidobacterium lactis, which both support a healthy immune system. I make sure my probiotic supplement includes these strains during winter.

Zinc

When it comes to your immune system, zinc is an important trace mineral to ensure your body has adequate level of. It helps the immune system fight off invading bacteria and viruses, and supports general health and wellbeing. A bonus is that it’s great for the skin, hair and nails!

References:

Leticia Elizondo-Montemayor, Elena C. Castillo, Carlos Rodríguez-López, José R. Villarreal-Calderón, Merit Gómez-Carmona, Sofia Tenorio-Martínez, Bianca Nieblas, Gerardo García-Rivas, “Seasonal Variation in Vitamin D in Association with Age, Inflammatory Cytokines, Anthropometric Parameters, and Lifestyle Factors in Older Adults”, Mediators of Inflammation, vol. 2017, Article ID 5719461, 14 pages, 2017.

Aranow C. Vitamin D and the immune system. J Investig Med. 2011;59(6):881-886.

Kang EJ, Kim SY, Hwang IH, Ji YJ. The effect of probiotics on prevention of common cold: a meta-analysis of randomized controlled trial studies. Korean J Fam Med. 2013;34(1):2-10.

All information is general in nature and should not substitute talking to your health professional. Please always consult your health professional to check that a supplement is right for you.

The post My top supplements to support immunity appeared first on JSHealth.

My top supplements to support immunity - JSHealth Unfortunately, winter = cold and flu season… which means giving your body some extra love and care. Seasonal changes in the environment, such as cooler temperatures, often give viruses and other bugs a greater opportunity to spread and maintain themselves. That’s why I like to up the ante on my ...

It makes me sad to think that I was terrified of consuming carbohydrates for years. I developed such a toxic relationship with food and my body, I had almost become convinced that even looking at carbs would make me gain weight. How wrong I was about this incredible macronutrient.

As I moved away from restrictive and diet culture, I began to recognise the importance of good quality carbs as a regular feature of a balanced diet that could fuel me to live my best life of health and happiness. I knew that I absolutely needed to incorporate them back into my diet and embrace them as a nourishing staple.

For anyone in the JSHealth community who may be feeling like you need to limit or restrict your carb intake, or believe you’ll gain weight eating carbs, I want to debunk some myths. I’ll explain why we all truly need to include carbs as part of a balanced, healthy diet that’s sustainable for life.

1. Carbs are an essential macronutrient for good reason

We thrive off carbohydrates, and they’re an essential food group as part of a healthy diet. Carbs are the main fuel source for your brain, and an important source for the body too. Especially when it comes to training and balanced hormones. Cardio in particular relies on stored glycogen (produced from carbs), so for anyone focused on performance, wanting to optimise brain function, and support a thriving body – do not skimp on the carbs. You can get advice from a nutritionist or health professional about how many carbohydrates you should be consuming each day depending on your individual needs and activity levels

2. All carbs are not created equal

Just because you may have felt bloated or had digestive upsets after eating carbs in the past does not mean you should ditch them from your diet. I very much advocate including high-quality carbs into all of your meals. Think quinoa, rice, beans, legumes, sweet potato, buckwheat. Gluten-free grains and starches can be much easier to digest for some people, so give those options a go if you’re struggling.

Slow-digesting carbs like sweet potato and brown rice are incredible options, as they don’t spike your blood sugar levels when you consume them, and release energy slowly, keeping you fuller for longer.

I recommend including a serve of high-quality carbs with each meal if possible

3. Fibre is key

Grains are a fantastic source of fibre and other essential nutrients. Many people on low-carb diets don’t get enough fibre. Fibre is another essential macronutrient, keeping bowel movements regular, improving hormonal balance, keeping you satiated and helping to gently removing toxins from the body. Diverse sources of fibre from different kinds of carbohydrates also support a thriving and diverse gut microbiome. Fibre really is just so important. Good-quality carbs are the main way to get fibre into your diet – so please don’t cut them out.

4. Hello B Vitamins

Carbs are an important source of B vitamins for the body. B vitamins are essential for your energy levels, sleep, liver detoxification processes, stress management, mood balance, thyroid health and general wellbeing – basically you don’t want to go without. Carbohydrate sources such as leafy greens, legumes and grains are high in B vitamins and should be included regularly as part of a healthy diet.

5. They are really delicious!

Let’s not forget the taste factor! Food is meant to be a sensory pleasure. Carbohydrates are really delicious – why would you ever want to cut them out of your diet? Denying yourself foods you love by restricting them will only lead to a complex relationship with food and potentially cause periods of binging and restricting. Instead savour each mouthful mindfully and enjoy without guilt. It may take time to develop this if you come from a history of restrictive tendencies, but keep going and I promise you that finding food freedom is worth every step on the journey.

So instead of fearing or ditching carbs, just opt for complex, high-quality carbs, with room to enjoy your favourites ones as part of a balanced lifestyle, whatever that may be. Your body, brain and soul will love you for it!

Jess xx



The post 5 Reasons to Embrace Carbs appeared first on JSHealth.

5 Reasons to Embrace Carbs - JSHealth As I moved away from restrictive and diet culture, I began to recognise the importance of good quality carbs as a regular feature of a balanced diet that could fuel me to live my best life of health and happiness. [...]Read More...