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White Fish Corn Tortillas with Mango Salsa (and They Actually Taste Amazing!)

Hello lovely friends! It’s Lee here, clinical nutritionist and eternal optimist when it comes to making healthy food that doesn't taste like cardboard (we've all been there, haven't we?).

Today, I'm sharing a recipe from my new book "Nature's Way to Healing: A Long Covid Guide" that has become a bit of a sensation in my household – and by sensation, I mean everyone I have ever cooked this for has asked for seconds!

These are not just any fish tortillas with salsa – these are what I like to call my "tortillas with sass" because they're packed with everything your body needs when it's needing something delicious, healthy, recovering from a virus or even fighting inflammation.

When researching for my book and recovering from long Covid I remember the moment I came up with this dish. I was in the kitchen surrounded by research notes, recipe ideas, my computer was humming (wild Friday night, I know!) and I knew I wanted to include lower histamine recipes, but also make meals that could heal and be exciting and tasty. Then it hit me – why not do a healthier version of fish tortillas?

The white fish in these tortillas is like nature's multivitamin – packed with protein that your body can easily digest when it's not feeling its best. Next up the mango salsa, not only a nutritional knockout but also a source of vitamin C to support your immune health. The red cabbage adds a pop of purple and antioxidants and the radishes and coriander – they're the ultimate detox duo especially when you are looking for internal cleansing. The apple cider vinegar can help with digestion too.

Healing from any virus means your body needs gentle, nurturing foods that also offer balanced nutrition. These tortillas provide protein and healthy fats to ensure your brain gets what it needs to fight that brain foggy feeling. Anti-inflammatory style recipes can really help you turn a corner in your recovery, and these are delicious enough to make a regular part of your dinner rotation.

My tortillas also are a hit with the whole family and can be customised and adjusted to appropriate spice levels. And for my plant-based friends, I haven’t forgotten about you, just swap out the fish with grilled tempeh, which is equally delicious.

Healing doesn't have to mean boring and bland food. Each bite of these ‘get your groove back tortillas’ delivers about 28 grams of protein, a healthy dose of omega-3s, and is a good source of antioxidants too. Don’t be afraid to get stuck into them and enjoy the sensation of a little bit of salsa running down your chin.

P.S. For more recipes like this one, check out my book "Nature's Way to Healing: A Long Covid Guide" – where good nutrition meets real life, and everything tastes amazing!

White Fish Corn Tortillas with Mango Salsa

Serves 4

  • 2 tbsp extra-virgin olive oil, plus extra for frying
  • 2 tbsp ground sweet paprika
  • 1 tbsp ground cumin
  • 2 garlic cloves, minced
  • Salt, to taste
  • 4 fillets of firm white fish (cod or monk fish)
  • 8 small corn tortillas

MANGO SALSA

  • 2 mangoes, peeled and diced
  • 1⁄4 red cabbage, sliced
  • 1⁄2 red onion, finely diced
  • 4 radishes, sliced
  • 1 bunch coriander, roughly chopped
  • 2 tbsp extra-virgin olive oil
  • 1⁄2 tbsp apple cider vinegar
  • Salt, to taste

Method

Combine the olive oil, paprika, cumin, garlic and salt in a small bowl.

Rub the mixture thoroughly onto each fish fillet. Set aside.

To make the mango salsa, combine all the ingredients in a large mixing bowl and toss thoroughly. Set aside.

Heat some olive oil in a large frying pan (skillet) over medium–high heat. Add the fish fillets and cook for 3–5 minutes each side. Remove and let cool, then gently flake apart.

Prepare the tacos by filling each tortilla with a handful of fish and 2 scoops of salsa.

Healthy ways to satisfy your sweet tooth plus Pumpkin and Berry Muffins 

It’s Monday, and your diet has just started. 

Breakfast: a piece of toast with avocado, kale and eggs.

Lunch: a homemade chicken salad with lots of veggies and rice.

Afternoon tea: a protein bar.

Dinner: salmon with steamed veggies.

Dessert: a whole packet of cookies, ice cream and a block of chocolate. 

Sound familiar?

If you need your sugar fix but want to start improving your eating, it might be time to take control of your cravings. When you are eating regularly and have tasty meals and snacks on hand, your blood sugar levels and energy will remain more stable and you are less likely to have cravings or make poor choices.

The 80/20 rule, where 80% of your diet is based on healthy wholefoods and 20% is reserved for treats, is usually a good rule to follow for general health. The best way to reduce your intake of unhealthy foods is to crowd them out by filling up on healthy foods. If you only focus on the foods you shouldn't eat, you will end up feeling deprived and start craving them even more. Instead, focus on the foods you can eat and enjoy.

Next time you’re walking straight towards the chocolate aisle, try these nine tips instead.

1. Is it Emotionally Fuelled?

It’s so important to ask yourself where the craving is coming from. Are you feeling sad or lonely? How about angry about something? Are you exhausted? Once you know the root of the desire, then you can deal with it appropriately, rather than trying to squash it down with food. If you are constantly emotionally eating, I recommend reaching out to someone you can trust, journaling, meditating on it or speaking to a trained therapist.

My Crispy Air Fried Chicken is a Delicious Way to Get Your Protein In

2. Incorporate Protein  

Sometimes we crave food because we haven’t eaten enough nourishing protein during the day. So, our blood sugar levels drop, and suddenly, we’re face-first in a tub of ice cream. Include a source of protein, such as meat, fish, eggs or tofu, at every meal to reduce your sugar cravings. 

3. Mind Your Middle If you're noticing stubborn weight around your midsection despite eating well, insulin resistance and high cortisol levels might be the culprits. This type of "cortisol belly" often results from chronic stress and disrupted blood sugar balance. To combat this:

  • Space your meals 4-5 hours apart to allow insulin levels to reset
  • Include fibre-rich foods with every meal to slow sugar absorption
  • Practice stress-reduction techniques like deep breathing or gentle yoga
  • Get 7-8 hours of quality sleep to regulate cortisol
  • Include blood sugar balancing spices like cinnamon in your meals

Remember, high cortisol levels can trigger sugar cravings, creating a vicious cycle. By addressing both stress and blood sugar balance, you'll find it easier to manage cravings and maintain a healthy weight around your middle.

4. Drink Water

Did you know dehydration can be a sneaky cause of sugar cravings? Our bodies are pretty clever, but sometimes they send confusing signals - what feels like a desperate need for chocolate might actually be thirst in disguise! When you're dehydrated, your liver struggles to mobilise glycogen (stored energy), which can trigger intense sugar cravings as your body searches for quick energy.

Aim for at least 2-3 litres of water daily, and try these hydration boosters:

  • Add fresh lemon, lime, or cucumber for natural flavour
  • Sip on herbal teas throughout the day (liquorice tea is especially good for adrenal support and managing sugar cravings)
  • Keep a water bottle on your desk as a visual reminder
  • Start your day with a large glass of water to kickstart hydration

5. Fresh Fruit 

Do you remember when you were younger, and you asked for dessert, only to be rolling your eyes ten seconds later because your parents said there was fruit? Look who’s laughing now! Fresh fruit is an excellent way to hit your sweet spot, and you’ll feel great afterwards, too- it's packed with fibre, vitamins, and minerals that satisfy sweet cravings while keeping your blood sugar stable.

Here are some clever ways to make fruit more dessert-like:

  • Freeze grapes for a sweet-tooth emergency
  • Dip strawberries in a little dark chocolate
  • Grill peaches or pineapple and serve with yoghurt for a caramelised treat. Try my Pan fried pineapple with coconut yoghurt and mint here.
  • Blend frozen bananas for "nice cream"
  • Top berries with a dollop of Greek yogurt and a drizzle of honey

6. Brush Your Teeth

If your sugar cravings happen after dinner, try brushing your teeth. There’s no better way to curb a desire than by filling your mouth with toothpaste. I mean, who wants to eat any food immediately after brushing their teeth? Thank you, next. This simple hack works on both psychological and physiological levels. That minty-fresh feeling acts as a natural appetite suppressant! Make it a habit to brush shortly after dinner to signal to your brain that the kitchen is closed. Pro tip: keep a travel toothbrush at work for those afternoon cravings too!

7. Sip on Synbiotic Powder

Your gut health plays a massive role in sugar cravings, and that's where Love Your Gut Synbiotic Powder comes in as your secret weapon. This powerful blend works by:

  • Supporting beneficial gut bacteria that help regulate sugar cravings
  • Providing digestive enzymes for optimal nutrient absorption
  • Helping balance blood sugar levels naturally
  • Reducing inflammation that can trigger cravings

Mix it into water, smoothies, or your morning coffee for an easy craving-busting boost and the perfect new food to end all sugar cravings. It’s full of probiotics, prebiotics and digestive enzymes to rebalance, restore and replenish the gut microbiome, busting cravings from the inside out. You can get Love Your Gut Synbiotic Powder here.

8. Distract Yourself

Sometimes the best way to beat a craving is to literally walk away from it! Getting outside for a brisk walk does double duty:

  • The physical activity releases endorphins (your natural feel-good hormones)
  • Fresh air and change of scenery can break the mental fixation on sugar
  • Movement helps regulate blood sugar levels
  • Sunlight boosts vitamin D, which can help reduce cravings Try setting a 15-minute timer when cravings hit - often they'll pass by the time you finish your walk!

Taking a walk outside can seriously help decrease sugar cravings. Fresh air and good old-fashioned exercise increase blood flow, giving you more energy and fewer cravings. You’re welcome. 

9. Make Healthy Treats

If you’re a sweet fiend, it may seem impossible to go cold turkey on all things sweet. Creating some healthy versions of your favourite treats is an excellent way to manage your cravings in a nourishing way. 

Remember, cravings typically last about 15-20 minutes, so having these strategies ready to deploy can help you surf the craving wave until it passes. The key is not to view these alternatives as deprivation but as choices that make you feel energised and balanced.

Check out my Pumpkin and Berry Muffins below, a healthy variation of your favourite sweet treat. 

Pumpkin and Berry Muffins 

Makes 18 

A guilt-free stud muffin that’s a wholesome take on the traditional sugar-laden muffin.

To veganise: Substitute the eggs with 2 tablespoons ground or whole chia or flaxseeds soaked in 120 ml (33/4 fl oz) of water for 15 minutes and add 1 mashed banana. 

  • 2 cups steamed and puréed pumpkin (winter squash) (about 1/2 uncooked pumpkin) 
  • 250 g (9 oz/1 cup) organic nut butter
  • 4 organic eggs
  • 100 g (31/2 oz/1 cup) almond meal
  • 2 tablespoons flaxseed meal 
  • 2 teaspoons gluten-free baking powder 
  • 60 ml (2 fl oz/1/4 cup) rice malt syrup or 1/2 teaspoon stevia 
  • 125 g (41/2 oz/1 cup) frozen berries 
  1. Preheat the oven to 160°C (315°F/Gas 2–3) and line 18 holes in two 12-hole 60 ml (2 fl oz/1/4 cup) capacity muffin tins with muffin liners. 
  2. Place all the ingredients, except the berries, in a food processor and whizz to combine. Stir in the berries. 
  3. Divide the mixture evenly among the prepared muffin holes. 
  4. Bake in the oven for 25 minutes, or until a skewer inserted into one of the muffins comes out clean. 
  5. Remove from the oven and cool on a wire rack. 
  6. Stored in the fridge in an airtight container, these muffins will keep for up to 5 days. 

4 Healthy Japanese Food Gems to Add to Your Diet

Japan boasts the lowest obesity rates. Its citizens enjoy remarkable longevity. The secret lies in both the food and its consumption methods. A typical Japanese diet is balanced, emphasising fish over red meat, abundant vegetables, pickled and fermented foods, foods and has a lower sugar intake overall. Essentially, this diet is low in calories and exceptionally nutritious. Today I am exploring some incredibly healthy Japanese foods that have been staples for centuries.

Umeboshi

Unripe Japanese plums, known as ume, are preserved in salt and shiso leaves for several months before being sun-dried, resulting in a tangy and salty pickle that delivers a burst of flavour. According to legend, these were given to samurai on the battlefield for a quick boost. With a high natural citric acid content, umeboshi has been valued in Japan for its benefits to digestion liver health.

Citric acid alkalises the body, offers antibacterial properties, and enhances mineral absorption. Additionally, ume plums have compounds that guard against stomach ulcers, artery hardening, and gum disease. These pickled pink delicacies are typically enjoyed with rice.

Natto

Natto, a staple in many Japanese healthy food lists, is known for its distinctive smell, which might not appeal to everyone. Regardless, it's worth trying due to its unique enzyme beneficial for heart health and its rich content of vitamins K1 and K2, which support blood clotting and heart health.

Vitamin K2, often scarce in Western diets, is generally more effective than K1. Additionally, natto contains other vitamins, high protein, minerals, and dietary fibre. As a fermented food, its nutrients are absorbed more efficiently. While natto may be an acquired taste, it has been a breakfast favorite in Japan, particularly delicious with green onions, soy sauce, and rice sandwiches

Sashimi

Sushi includes vinegared rice and is high in calories. Sashimi is the healthier option. Sashimi is a great source of heart-healthy omega-3 fatty acids depending on the fish chosen. It is also rich in:

  • Vitamins B6 and B12
  • Phosphorus 
  • Magnesium
  • Selenium
  • Protein
  • Niacin

For maximum nutritional value, opt for salmon, cod, tuna, bass, mackerel, or yellowtail. However, limit sashimi consumption to minimise mercury intake once or twice a week. In Japan, the risk of mercury poisoning is low due to commonly consumed low-mercury fish, but caution is advised. Pregnant women should generally avoid sushi and sashimi, particularly in summer.

Konnyaku

This gray, jelly-like food might not seem appealing initially, but its pleasant chewiness and unique nutritional profile intrigue it. Made from a type of yam, it’s commonly added to simmered dishes and hot pots.

While it has little flavour on its own, it absorbs the taste of other ingredients. Known as a “broom for the stomach,” konnyaku consists of 10 percent indigestible fibre and is nearly calorie-free, earning it a reputation as a diet food. Its mineral content is significant. It includes:

  • Calcium
  • Iron
  • Phosphorus
  • Selenium
  • Potassium

It also helps normalize cholesterol levels and blood sugar and prevent high blood pressure. After more than 1500 years, it remains a highly regarded health food in Japan.

Endnote

Packed with essential nutrients, it's no wonder these nutritious Japanese foods are being recognized as valuable additions to a healthy lifestyle. No matter where you live, adding them to your diet is becoming more accessible as Japanese restaurants and stores expand globally.

Warm Asparagus Salad + the benefits of a Low Histamine Diet for Long COVID, MCAS, and post-viral issues

Today, I’d love to dive into the world of low histamine diets – because sometimes, your body needs a little less drama and a lot more calm.

As a clinical nutritionist I've seen firsthand how nutrition can play a crucial role in managing post-viral issues, particularly those associated with Long COVID and Mast Cell Activation Syndrome (MCAS). From my own experience and from my clinic, I’d love to share why I have found a low histamine diet to be beneficial for these conditions and I’m also sharing a delicious, nutrient-packed recipe for a Warm Asparagus Salad, from my book "Nature's Way to Healing: A Long Covid Guide."

Low Histamine is Needed When Your Body’s ‘Hista-mean” to You

Long COVID and MCAS often involve an overactive immune response, which can lead to increased inflammation and histamine production in the body. Histamine is a chemical involved in the immune system and can contribute to various symptoms when present in excess. By adopting a low histamine diet, particularly during an acute flare, we can help to reduce the overall histamine load on the body, alleviating some symptoms associated with these conditions.

The link between histamine, Long COVID, and MCAS is like a cellular soap opera,– full of plot twists and overreactions. At the heart of this soap opera are the drama queens or kings also known as mast cells.

Mast cells are like the body's overzealous security guards. Usually, they're great at protecting us from threats. But in conditions like Long COVID, MCAS and post viral issues, they go into overdrive, releasing a cascade of chemicals faster than you can say Jack Robinson.

These chemicals, called mediators, include histamine, cytokines, prostaglandins, and leukotrienes. Imagine a mast cell party which involves a bunch of rowdy friends who are keen to go on a bender! This release of mediators can lead to a variety of symptoms, from fatigue and brain fog to digestive issues and skin problems.

Histamine, our titular troublemaker, is particularly problematic. It's like that friend who always wants to start a conga line – fun in small doses, but too much can lead to chaos. In excess, histamine can cause inflammation, allergic responses, and a host of other symptoms.

By adopting a low histamine diet, we're essentially telling the mast cells to calm down and stop inviting so many friends over. This can help reduce the overall histamine load on the body, potentially giving you some relief from the Long COVID or MCAS symptom party that's been raging on.

How Nutrition Helps

Proper nutrition is like a lifeline for your body when it's battling post viral issues. Here's how it helps:

  1. Supports your immune system: Think of good nutrition as your body's personal bodyguard, helping to keep viruses and other pathogens at bay.
  2. Reduces inflammation: Because your body doesn't need to be on fire, thank you very much! Anti-inflammatory foods can help cool down the inflammatory response that's often overactive in Long COVID. In addition to diet, I use my Organic Super Potent Curcumin for inflammation. 
  3. Provides essential nutrients: It's like a care package for your cells, giving them the tools they need to repair and function optimally.
  4. Helps manage energy levels: So you're not running on fumes... or worse, running on empty. Proper nutrition can help stabilise your blood sugar and provide sustained energy.
  5. Supports gut health: Happy gut, happy life! A healthy gut microbiome can positively influence your immune system and overall health. I personally use my Love Your Gut Synbiotic when I’m having a flare up and it helps my gut health enormously.

But wait, there's more! Nutrition also plays a crucial role in managing mast cell behaviour. Certain nutrients can help stabilise mast cells, making them less likely to release their mediators willy-nilly. For example, quercetin (found in apples and onions) and vitamin C are known mast cell stabilisers.

A nutrient-dense diet can help support the body's natural detoxification processes, helping to clear out excess histamine and other inflammatory compounds. It's like giving your body a spring cleaning! For more spring cleaning ideas for gut health you can go here.

The Benefits of a Low Histamine Diet: Teaching Your Body to Chill Out

A low histamine diet is all about fresh, minimally processed foods. Think of it as the food equivalent of a relaxing spa day for your body. No stress, no drama, just pure, delicious nutrition.

But what exactly does a low histamine diet do? Let's break it down:

  1. Reduces histamine intake: By avoiding high-histamine foods, you're reducing the amount of histamine your body has to deal with. It's like turning down the volume on a too-loud TV.
  2. Supports DAO enzyme function: Diamine Oxidase (DAO) is the enzyme responsible for breaking down histamine in your gut. Some foods can support DAO production, helping your body manage histamine more effectively.
  3. Calms mast cells: Many low-histamine foods are also natural mast cell stabilisers, helping to prevent the release of histamine and other inflammatory mediators.
  4. Supports overall gut health: A low histamine diet often emphasises fresh, whole foods which can support a healthy gut microbiome. A happy gut can lead to a happier immune system!
  5. Reduces inflammation: Many low-histamine foods are naturally anti-inflammatory, helping to cool down the body's inflammatory response.

This approach may help reduce the overall histamine burden and potentially alleviate symptoms related to histamine intolerance, which is observed in Long COVID and MCAS patients. It's like giving your body a vacation from dealing with excess histamine!

Remember, everyone's histamine tolerance is different. What triggers symptoms in one person might be fine for another. It's like how some people can eat spicy food all day, while others break into a sweat at the sight of a jalapeño. That's why it's important to work with a healthcare professional/clinical nutritionist to tailor the diet to your specific needs.

By focusing on fresh, low-histamine foods, you're not just eating – you're giving your body the tools it needs to manage inflammation, support mast cell stability, and potentially ease symptoms which is a powerful tool in your recovery toolkit.

Recipe: Warm Asparagus Salad

This delicious low histamine recipe from Nature’s Way to Healing. A Long Covid Guide has been a delightful addition to my table. This Warm Asparagus Salad is not only tasty but also packed with nutrients that can support your health during recovery.

Ingredients and Their Benefits:

  1. Asparagus: Rich in folate, vitamins A, C, E, and K. Asparagus has anti-inflammatory properties and supports detoxification.
  2. Rocket (Arugula): High in antioxidants and anti-histamine properties.
  3. Cucumber: Hydrating and contains antioxidants. It's also low in histamine.
  4. Radishes: Contain antioxidants and are a good source of vitamin C. They're also naturally low in histamine.
  5. Fresh Basil: Has anti-inflammatory and antimicrobial properties. It's also rich in antioxidants.
  6. Macadamias: Provide healthy fats, protein, and minerals like manganese and thiamine.
  7. Extra-virgin Olive Oil: Rich in antioxidants and healthy monounsaturated fats. It has anti-inflammatory properties.
  8. Apple Cider Vinegar: May help with digestion and contains beneficial probiotics. Use in moderation as vinegars can be high in histamine for some people.
  9. Garlic and Ginger: Both have anti-inflammatory and immune-boosting properties.

This salad is not only low in histamine but also gluten-free, wheat-free, dairy-free (without the optional feta), sugar-free, vegetarian, and can be made vegan by omitting the feta.

While managing Long COVID, MCAS and post viral issues can be challenging, focusing on nutrition, particularly through a low histamine diet, can offer some relief. By incorporating nutrient-dense, low histamine foods like those in the Warm Asparagus Salad, you're not just enjoying a delicious meal – you're also supporting your body's healing processes.

Warm Asparagus Salad

Serves 2         

Ingredients

  • 250 g (9 oz) asparagus, halved
  • 100 g (3½ oz) rocket
  • 1 cucumber, thinly sliced
  • 4 small red radishes, thinly sliced
  • Handful fresh basil
  • ⅓ cup macadamias, roughly chopped
  • Crumbled feta, or cottage cheese to serve (optional)

Dressing

  • 4 tbsp extra-virgin olive oil
  • 1 tsp apple cider vinegar (*check for any reactions and omit if needed)
  • 1 tsp garlic, grated
  • 1 tsp ginger, grated
  • Sea Salt, to taste

Method

Steam the asparagus over boiling water until tender. Drain and set aside.

To make the dressing, combine all the ingredients in a small bowl. In a large bowl, toss the salad ingredients together then drizzle the dressing over.

Top with crumbled feta if desired and enjoy!

Storing and Reheating with Compostable Containers: A Guide to Healthy Leftovers

We have all been there, staring into the fridge, wondering what to do with last night’s dinner leftovers. You want to enjoy them again and ensure they’re as fresh and tasty as when you first made them. At the same time, the environmental impact of single-use plastics and other disposable containers that we use in storing our leftovers is hard to ignore.

With the hustle and bustle of daily life, especially for busy professionals, it’s easy to overlook the small choices that affect both our health and the planet. When juggling work, family, exercise, and healthy eating, finding time for everything can seem impossible, and that’s when those everyday decisions often slip through the cracks.

But what if making a positive difference did not require so much effort? What if something as simple as choosing the right container for your leftovers could lead to a healthier, more sustainable lifestyle? All of these are possible with compostable containers. These containers not only help cut down on plastic waste but also ensure your meals are kept fresh, tasty, and free from harmful chemicals often found in traditional packaging.

Benefits of Using Compostable Containers

We all want to do our best to keep our environments and the planet healthy, but it is not always easy to know where to start. One small but very effective way to start is by replacing the traditional single-use plastic containers with compostable ones. If you think about how much plastic we use daily, Then you can imagine how much of it ends up polluting our oceans and lands for centuries. It is indeed overwhelming.

On the other hand, compostable containers offer a solution that feels good to make. Made from natural, renewable resources like cornstarch or sugarcane, these containers break down much faster, sometimes within a few months, under the right compostable conditions without leaving behind harmful residues.

Because we care about our health, we try always to watch what we ingest, but that concern should not stop at the food we eat; it should extend to how we store and reheat it, too. Traditional plastic containers, especially when heated, can release harmful chemicals like Bisphenol A (BPA) and phthalates into your food. These chemicals have been linked to a range of health issues, and let’s be honest, no one wants to worry about that while enjoying leftovers. Compostable containers, typically free from these harmful substances, offer a safer, healthier option.

Now, we all know how busy life gets, and finding the time to be sustainable can feel like just another thing on a long to-do list. But the good news is these healthy meal prep containers make it easy to stay on track. They are just as sturdy and microwave-safe as the plastic ones you’re used to, but a lot safer. So, whether you are meal prepping for the week, packing a quick lunch, or reheating leftovers after a long day, these containers fit seamlessly into your routine.

How to Properly Store Leftovers in Compostable Containers

Choosing the Right Container Size and Shape

When it comes to storing leftovers, selecting the right container size and shape can make all the difference in maintaining freshness and avoiding waste. If you’re dealing with smaller portions, like half a serving of pasta or a few slices of fruit, opt for smaller containers to minimize excess air, which can cause food to spoil faster.

For bulkier items, like a hearty stew or a large salad, go for a larger container that can hold everything comfortably without squishing. If you’re storing something that might spread out, like a casserole, a shallow, rectangular container is ideal. Remember, the key is to match the container to the food so that it’s stored compactly and efficiently.

Storing Different Types of Food

Different types of food require different storage techniques to keep them fresh and safe. For solids like meats, vegetables, or grains, make sure they are completely cooled before sealing them in a compostable container to avoid condensation, which can lead to sogginess or spoilage. When it comes to liquids like soups, sauces, or stews, choose a container with a secure, leak-proof lid to avoid spills.

If you are layering foods, such as a salad with dressing, keep the dressing separate until you’re ready to eat to prevent the greens from wilting. For more delicate items, like fruits or leafy greens, using a slightly larger container with some breathing room can help avoid bruising and keep them crisp.

Safety Tips for Storing Food in Compostable Containers

While compostable containers are a fantastic eco-friendly choice, it’s important to follow a few safety guidelines to ensure your food stays safe to eat. First, always let hot food cool down to room temperature before transferring it into a compostable container; this prevents the container from warping and helps maintain food quality.

Label your containers with the date so you can keep track of how long the leftovers have been stored; most leftovers should be eaten within three to four days. When reheating, make sure the container is microwave-safe and follow the manufacturer’s instructions to avoid damaging the container or affecting the food’s quality. Finally, always check for any signs of spoilage, like an off smell or unusual texture, before eating leftovers.

You May Also Like: Three Simple Tips To Throwing an Eco-Friendly Birthday Party

Best Practices for Reheating Food in Compostable Containers

One of the great conveniences of compostable to-go containers is that many are designed to be both microwave-safe and, in some cases, oven-safe. However, it’s essential to check the manufacturer’s instructions on the packaging or label to confirm this, as not all compostable containers have the same heat tolerance.

Before reheating your leftovers, it's important to note that there are specific guidelines for reheating different types of leftovers in these containers, such as solid or liquid food and even oven dishes. Below are step-by-step instructions you can follow depending on the type of leftover you wish to reheat.

Reheating Solids (e.g., rice, pasta, vegetables):

  • Transfer the leftovers into a compostable container if they’re not already in one.
  • Add a splash of water or broth to prevent the food from drying out.
  • Cover the container with a compostable lid or a microwave-safe cover.
  • Microwave on medium power for 1-2 minutes, stirring halfway through to ensure even heating.
  • Check the temperature and repeat in shorter intervals if necessary until thoroughly heated.

Reheating Liquids (e.g., soups, stews):

  • Pour the liquid into a microwave-safe compostable container.
  • Cover with a compostable lid, leaving a small vent to allow steam to escape.
  • Microwave on medium power for 2-3 minutes, stopping to stir every 1-2 minutes.
  • Continue heating until the liquid reaches your desired temperature.

Reheating Oven Dishes (e.g., casseroles, baked pasta):

  • Preheat your oven to the temperature specified by the container’s guidelines (typically no higher than 350°F/175°C).
  • Transfer the leftovers into an oven-safe compostable container if they’re not already in one.
  • Cover loosely with foil or a compostable lid if the container is oven-safe.
  • Bake for 10-15 minutes or until the dish is heated through, checking occasionally to avoid overcooking.

Furthermore, reheating leftovers can sometimes lead to a loss of texture and flavour, but with a few simple tips, you can keep your food as delicious as it was when first cooked:

  • Use Low to Medium Heat: Slowly reheating food on a lower setting helps maintain moisture and prevent overcooking. This is particularly important for delicate items like fish or vegetables.
  • Add Moisture: If your leftovers seem a bit dry, add a small amount of water, broth, or sauce before reheating. This will help retain moisture and enhance the flavor.
  • Cover Your Food: Covering your food with a compostable lid or a microwave-safe cover traps steam, keeping it moist and preventing it from drying out.
  • Stir or Rotate: If reheating in the microwave, stir or rotate the food halfway through to ensure even heating. This prevents some parts from becoming too hot while others remain cold.
  • Reheat in Portions: If you have a large amount of food, consider reheating it in smaller portions. This allows for more even heating and helps preserve the texture of your dish.

By following these best practices, you can enjoy your leftovers with the same quality and taste as when they were freshly made, all while staying true to your commitment to sustainability.

You May Also Like: Gluten Sensitivities and Plant-Based Eating: How to Thrive as a Gluten-Free Vegan

Avoiding Common Mistakes with Compostable Containers

Using these eco-friendly food storage containers offers a wide range of benefits alongside convenience, but there are certain common mistakes we often make while using them. Let us take a look at some of these mistakes and how to avoid them:

Overfilling Containers

When we overfill compostable containers, it can lead to spills, leaks, and difficulty sealing the lid properly. Always leave some space at the top of the container, especially when storing liquids. This allows room for expansion and reduces the risk of leaks.

Reheating Food at High Temperatures

Heating compostable containers at temperatures higher than recommended can cause them to warp or break down prematurely. Stick to low to medium heat settings, whether in the microwave or oven. Always check the manufacturer’s guidelines to ensure you’re using the container safely.

Using Containers Beyond Their Lifespan

Reusing compostable containers too many times can cause them to weaken, increasing the risk of leaks or breakage. Compostable containers are designed for limited reuse. Be mindful of their condition, and replace them when they start to show signs of wear.

Storing Hot Food Immediately

Placing hot food directly into a compostable container can cause the container to warp or degrade.

Solution: Allow food to cool to room temperature before transferring it into a compostable container. This helps preserve the integrity of the container and the quality of the food.

Ignoring Manufacturer Guidelines

Compostable containers are designed with specific uses and limitations in mind. Following the manufacturer’s guidelines is crucial to ensure their safety and effectiveness. This includes adhering to recommended temperature limits, knowing whether the container is microwave—or oven-safe, and understanding the appropriate lifespan of the container. Ignoring these guidelines can lead to issues like leaking, warping, or even contamination of your food.

Conclusion

Finding simple ways to live a little greener and healthier can sometimes feel overwhelming, especially with everything else on our plates. But switching to compostable to-go containers is one of those easy changes that can make a real difference. These containers help cut down on plastic waste, keep harmful chemicals out of your food, and still offer all the convenience you need in a busy life.

If you are juggling work, family, and everything in between, it’s nice to know that something as simple as the container you use for leftovers can contribute to a healthier lifestyle and a cleaner planet. So, next time you’re packing up your meal or storing those leftovers, consider reaching for a compostable container. It’s a small step, but it helps you stay true to your values, take care of yourself, and do your part for the environment. So, why not start today? You will feel good knowing you’re making a choice that benefits both you and the world around you.

The challenges of building a health-focused brand with gut-friendly products

I'm super excited to be a part of NutraPreneur, and share my journey and insights into the pivotal role that nutrition plays in healing and wellness. During my conversation with Bethany Jolley, we touch on the evolving science of gut health and the role of continuous education in staying at the forefront of the wellness industry.

NutraPreneur showcases insightful interviews with entrepreneurs, professionals, and technologists driving innovation and growth in the nutraceutical and supplement industry.

It was such a privilege to be asked to come onto the podcast and share my story. You can take a listen or watch the episode here.

The Inception of Supercharged Food

During the interview, I recount my journey from experiencing debilitating health issues to founding Supercharged Food. Diagnosed with a non-specific autoimmune disease and fibromyalgia, I noticed a direct correlation between diet and my symptoms. Despite initial skepticism from doctors, I began experimenting with anti-inflammatory foods and saw significant improvements.

This personal success led me to study clinical nutrition and launch this blog, which has resonated with people worldwide. My story highlights the transformative power of food as medicine and the importance of listening to your body for wellness clues.

Challenges in Building a Trusted Brand

Establishing Supercharge Your Gut came with its share of challenges, especially in a time when the discourse on anti-inflammatory diets and gut health was not as prominent. I emphasise the importance of perseverance, authenticity, and providing consistent, research-backed information. By sharing my personal experiences and connecting with people, I have been able to build a loyal community. We also talk about the necessity of resilience and genuine engagement in creating a trusted brand in the health industry.

The Power of Community and Personal Connection

I believe that sharing personal stories helps build a strong connection with others. I've received numerous messages from people who had similar experiences with autoimmune diseases and similar medications. This shared experience to me was how we created a supportive community together and a community where individuals could bond over their struggles and successes. This personal connection is crucial especially in the wellness industry where there can be fads that wax and wane.

The Role of Gut Health in Overall Wellness

Gut health is central to overall wellness, impacting everything from the immune system to mental health. The gut-brain axis affects mood, cognitive function, and even skin health. My flagship product, "Love Your Gut powder," is designed to cleanse the gut gently and improve digestion, which in turn enhances overall health. Maintaining a healthy gut for whole body wellness is crucial.

Ensuring Product Integrity and Quality

When developing a product I talk about the importance of rigorous vetting processes for ingredients and products. By maintaining close relationships with suppliers and ensuring that all products align with their mission and values, this ensures high standards of quality and sustainability. This meticulous attention to detail not only builds trust with consumers but also sets a benchmark for integrity in the industry.

Staying Ahead in the Evolving Field of Gut Health

To stay on top of things it's important to embrace continuous education and professional development. I regularly attend conferences, collaborate with experts across various fields, and keep abreast of the latest research. My dedication to staying informed and integrating new findings into my work helps provide the best possible advice and products to people who need them, highlighting the importance of lifelong learning and adaptability in the health and wellness sector.

Future Initiatives and Expanding Reach

During the interview, I talk about my excitement around the future of Supercharged Food and Supercharge Your Gut, with plans to launch new gut-friendly products and expand into international markets. And also cover my latest book Nature's Way to Healing. A Long Covid Guide which provides information and a practical natural protocol for managing this condition. 

Hemp-crusted Chicken & Broccoli Buddha Bowl 

Today I’m sharing a delicious low-histamine recipe from my book, Nature’s Way to Healing. A Long Covid Guide. It’s a very yummy Hemp-crusted Chicken & Broccoli Buddha Bowl.

Long Covid has emerged as a significant health challenge, affecting millions worldwide. As someone who has personally battled this condition, I'm excited to share with you this delicious recipe that not only tastes delicious (I was lucky not to lose my taste buds!) but also supported my healing journey.

My new book is a comprehensive guide to Long Covid and the result of my personal experience with it and I undertook extensive research into cutting-edge treatments and recovery strategies which are included in the book along with an in-depth healing protocol. It's designed to help shorten the duration of Long Covid and get you back to feeling your best.

Why do Low-Histamine Recipes Matter for Long Covid?

One of the key aspects of managing Long Covid symptoms is controlling inflammation in the body. Many Long Covid sufferers experience histamine intolerance, which can exacerbate symptoms. That's why low-histamine recipes, like the one I'm about to share, can be so beneficial.

Low-histamine diets can help:

  • Reduce inflammation
  • Alleviate allergy-like symptoms
  • Support gut health
  • Regulate overall immune function

The potential benefits of a low histamine diet for Long Covid stem from the complex interactions between histamine, inflammation, and immune system dysfunction. Long Covid has been associated with mast cell activation syndrome in some patients, where mast cells release excessive amounts of histamine and other inflammatory mediators. By reducing dietary histamine intake, individuals may be able to lower their overall histamine load, potentially easing symptoms related to this mast cell hyperactivity.

In my research I discovered that Long Covid patients can develop histamine intolerance, where the body struggles to break down histamine efficiently. This can lead to an accumulation of histamine and subsequent symptoms. A low histamine diet can help manage this imbalance by reducing the incoming histamine burden. Long Covid can also disrupt the gut microbiome, leading to increased intestinal permeability or "leaky gut," which allows more histamine to enter the bloodstream. A low histamine diet can help reduce the burden on the gut and support its healing.

Histamine's role in neuroinflammation is particularly relevant to Long Covid, as it may contribute to symptoms like brain fog and cognitive issues. By reducing histamine intake, some people can find relief from these neurological symptoms. Histamine also plays a role in immune system regulation, and given the immune dysregulation observed in Long Covid, a low histamine diet could potentially help modulate this response.

The vascular effects of histamine are another consideration. Histamine can affect blood vessels, causing dilation and potentially contributing to symptoms like dizziness or POTS-like symptoms in Long Covid patients. Reducing histamine intake may help manage these effects. Additionally, Long Covid is associated with increased oxidative stress and mitochondrial dysfunction, both of which can be influenced by histamine levels. A low histamine approach might therefore support overall cellular health and function.

This Hemp-Crusted Chicken & Broccoli Buddha Bowl recipe is not only low in histamine but also has nutrients to support your recovery. The hemp seeds used in the crust are rich in omega-3 fatty acids, which are known for their potent anti-inflammatory properties, potentially helping to calm the body's inflammatory response. Quinoa serves as the base of this bowl, offering a complete protein source that's also high in fibre and antioxidants, supporting overall health and digestion. Broccoli, a cruciferous vegetable star, is packed with vitamins C and K, as well as sulforaphane, a compound celebrated for its anti-inflammatory effects. The dressing features extra-virgin olive oil, which contains heart-healthy monounsaturated fats and antioxidants, contributing to cardiovascular health and fighting oxidative stress. Lastly, tahini, made from ground sesame seeds, adds a creamy texture while providing a good source of calcium, magnesium, and iron, supporting bone health and energy production.

Together, these ingredients create a nutrient-dense meal that not only satisfies the taste buds but also provides a range of compounds that may aid in the recovery process. Onima Pantry offers a variety of high-quality ingredients to help you create such nutritious meals at home.

Nature's Way to Healing: A Long Covid Guide

In my new book, I dive deep into the science behind Long Covid and provide practical, actionable steps for recovery. Drawing from my background as a clinical nutritionist and my personal experience with the condition, I offer:

  • A holistic approach to tackling symptoms and addressing root causes
  • Simple, easy-to-understand explanations of complex medical concepts
  • Over 30 delicious low-histamine recipes to aid recovery
  • Practical tips and tools for managing day-to-day life with Long Covid

Whether you're struggling with Long Covid yourself or supporting a loved one through their journey, this guide aims to provide the knowledge and resources you need to navigate this challenging condition.

Pre-order your special discounted copy now for delivery in mid-July at the links below. Let's embrace nature's wisdom together and find our way back to vibrant health!

For my Aussie readers: https://www.amazon.com.au/Natures-Way-Healing-Covid-Guide/dp/1922786047/

For my US friends: https://www.amazon.com/Natures-Way-Healing-Covid-Guide/dp/1922786047/

For my UK crew: https://www.amazon.co.uk/Natures-Way-Healing-Covid-Guide/dp/1922786047/

Nature’s Way to Healing. A Long Covid Guide

Waterstones: https://www.waterstones.com/book/natures-way-to-healing/lee-holmes/9781922786043

Bookshop.org UKhttps://uk.bookshop.org/p/books/nature-s-way-to-healing-a-long-covid-guide-lee-holmes/7670886?ean=9781922786043 

You can also purchase a copy on my websites here:

www.superchargedfood.com/bookshelf

www.superchargeyourgut.com

www.superchargeyourgut.co.uk

Hemp-crusted Chicken & Broccoli Buddha Bowl 

Serves 1

  • 2 tbsp almond meal
  • 2 tbsp hemp seeds
  • 1⁄2 tsp garlic powder
  • 1⁄2 tsp sweet paprika
  • Salt and pepper, to taste
  • 1 tbsp tapioca starch, blended with 3 tsp water
  • 1 skinless chicken breast
  • 1 cup quinoa, cooked
  • Small handful pea shoots, to serve

SALAD

  • 1⁄4 head broccoli, steamed
  • 1 carrot, sliced using a vegetable peeler
  • 1 cucumber, peeled and sliced 
  • 2 radishes, thinly sliced 
  • Handful rocket

DRESSING

  • 2 tbsp extra-virgin olive oil 
  • 2 tbsp water
  • 1 tsp Love Your Gut Synbiotic 
  • 1 tsp apple cider vinegar
  • 1 tbsp hemp seeds
  • 1 tbsp tahini
  • 1⁄2 tsp grated ginger 
  • Salt

Method:

  • Preheat the oven to 200oC (400oF).
  • Combine the almond meal, hemp seeds, garlic powder, paprika, salt and pepper in a shallow dish.
  • In a separate shallow dish, add the tapioca mixture. Place the tapioca dish, hemp dish and a lined baking tray in a row.
  • Dip the chicken breast first in the tapioca then the hemp mixture. Place on the baking tray. Bake for 15–20 minutes before removing and slicing into strips.
  • To make the dressing, combine all the ingredients together in a small bowl.
  • To make the salad, add the quinoa to a large serving bowl, then add all the salad ingredients in individual piles. Top with the chicken, drizzle dressing generously over and scatter some pea shoots to serve.

It’s also good to remember, healing is a journey, and every small step counts. I hope this recipe brings you both nourishment and joy as you work towards recovery. 

Stay tuned for more updates!

Lee xo  

MY NEW BOOK IS HERE… Nature’s Way to Healing: A Long Covid Guide. Pre-Order Now

Ah, the C-word. No, not that C-word! The other one... Covid.

It's been more than three years since we first heard about the dreaded two-syllable C-word. While it turned our world upside down for a period, for some, it feels like Covid-19 and the pandemic has become a far distant memory.

But for others Covid has had a much longer-term impact. And for me, it definitely had other plans - the kind that involve overstaying its welcome!

When I contracted the C-bug on a trip to the UK in spring 2022, little did I know it would spark a debilitating bout of Long Covid, aka post-acute sequelae of SARS-CoV-2 (PASC) if you're nasty. The initial flu-like symptoms quickly shapeshifted into an array of strange ailments. We're talking heavy chest pains, shortness of breath, relentless fatigue, brain fog thicker than the London smog, and more fun surprises! I found myself bedridden for three months in the UK, a prisoner of post-exertion malaise.

My previous struggles with chronic fatigue syndrome and mast cell activation syndrome also flared up. I was diagnosed with post-viral illness and pericarditis. As a clinical nutritionist and author of 10 health books, I was now living the "long-hauler" experience I'd only read about and it felt so strange that I should be the picture of health but in reality I was struggling to even get out of bed.

But rather than wallow, I saw this as an opportunity to really immerse myself in the long Covid journey. I went into full study-mode, geeking out on the latest and upcoming research to understand this mysterious condition and find a path to recovery, not just for myself but also for the millions of people who are still affected by it.

I've packaged all my findings into a beautiful brand new book - Nature's Way to Healing: A Long Covid Guide. It's a book I have poured my everything into + my heart, and my soul, and I hope that it helps people on their own healing journeys, because that is my mission.

As someone who is a science and nutrition nerd, I've based it on cutting-edge research from experts worldwide. It's a step-by-step guide to help shorten long Covid's duration so you can get your groove back faster. And with studies showing it can last a whopping 24 months, this guide is a timely lifeline. If you or a loved one have been impacted by long Covid, this is a read you won't want to miss!

I'm thrilled to announce it's now available for pre-order.

As someone who's been in the trenches with long Covid, I have a unique perspective. In the book, I take a holistic approach to tackle symptoms but also address the root cause. I translate all the medical jargon into simple actionable steps in my trademark warm and friendly voice. No textbook snoozefests here!

But that's not all - I'm super excited to let you know that the book also features over 30 delicious low-histamine recipes to aid recovery. Who says healing can't be delicious?

Whether you're battling long Covid yourself or supporting someone who is, this guide aims to provide practical tips, tools, and tons of empathy every step of the way.

Pre-order your special discounted copy now for delivery in mid-July at the links below. Let's embrace nature's wisdom together and find our way back to kickin' it in vibrant health!

For my Aussie readers: https://www.amazon.com.au/Natures-Way-Healing-Covid-Guide/dp/1922786047/

Booktopia: https://www.booktopia.com.au/nature-s-way-to-healing-lee-holmes/book/9781922786043.html

For my US friends: https://www.amazon.com/Natures-Way-Healing-Covid-Guide/dp/1922786047/

For my UK crew: https://www.amazon.co.uk/Natures-Way-Healing-Covid-Guide/dp/1922786047/

Nature’s Way to Healing. A Long Covid Guide

Waterstones: https://www.waterstones.com/book/natures-way-to-healing/lee-holmes/9781922786043

Bookshop.org UKhttps://uk.bookshop.org/p/books/nature-s-way-to-healing-a-long-covid-guide-lee-holmes/7670886?ean=9781922786043 

You can also purchase a copy on my websites here:

www.superchargedfood.com/bookshelf

www.superchargeyourgut.com

www.superchargeyourgut.co.uk

Stay tuned for more updates!

As always, I really thank you for all of your support, whether it's an email or a text or a comment on a social media post, I read them all and love this community we have built together.

Lee xo

Pan Roasted Salmon with Greened up Freekeh

Here in Australia, as the brilliant leaves begin to fall and a crisp chill enters the air, autumn ushers in a new season of flavours ripe for nourishing our bodies and souls. This time of transition provides the perfect opportunity to adapt our eating habits to align with nature's rhythms, fortifying us with the warmth and nutrients we need to thrive during the cooler days.

I have a wonderful new recipe for you today, even if it's not autumn where you are, as I know many of my friends are in the UK and USA, this new dish is transeasonal and can be eaten anytime of year!

At farmers markets and grocer's stalls, you'll find an array of antioxidant-rich produce like vibrant pumpkins, hearty pumpkin, ruby-red apples, and deep purple grapes. For optimum health, why not load up on these superstars that are packed with immune-supporting vitamins A and C to help fend off infection.

Celebrate good health with fibre-filled whole grains like freekeh, farro, and wild rice. These ancient grains add a delightfully nutty, chewy texture to salads, pilaffs, and grain bowls while providing long-lasting energy to power you through busy days.

Now is the ideal time for nourishing meals that satiate us at a deep level and stoke our inner digestion. Be sure to incorporate plenty of leafy greens like kale, chard, and collards into your diet. Their hearty textures stand up well to braising and sautéing, making them perfect accompaniments to roasted lean meats, eggs, and plant-based proteins.

When it comes to fruit, crisp apples, pears, pomegranates, and citrus are reigning supreme right now. Opt for these vitamin C-loaded fruits to strengthen your immune defences. For a cosy treat, bake a batch of pears or apples drizzled with honey, cinnamon, and a sprinkle of chopped nuts and serve with Greek Yoghurt or coconut yoghurt.

Research shows that the best diet for our health is an anti-inflammatory approach. As you build your meals, don't forget to incorporate plenty of healthy fats from sources like avocados, nuts, seeds, olive oil, and fatty fish like salmon. These satiating fats provide long-lasting energy and help us absorb fat-soluble vitamins from our colourful produce. 

This is one of my favourite recipes to enjoy this season. Overall, itcombines nutrient-dense ingredients like salmon, freekeh, greens, and nuts in a way that allows their flavours to shine. The contrasting textures from the crispy salmon, chewy freekeh, and crunchy radishes and nuts also make it delicious to eat.

Why not make it and let me know what you think of it in the comments section below?

Pan Roasted Salmon with Greened up Freekeh

Serves 2

Ingredients:

1 cup Freekeh
2 cups water or vegetable broth
½ cup pine nuts, toasted
2 salmon fillets
4 cups kale, stems removed and chopped
1 bunch fresh dill, chopped
1 cup radishes, thinly sliced
2 tbs dried cranberries
Salt and pepper to taste
Olive oil for frying

For the Green Dressing:

Handful of fresh mixed herbs like parsley, coriander, basil, dill
¼ cup olive oil
2 tablespoons lemon juice
1 tablespoon Dijon mustard
1 clove garlic, minced
1 teaspoon honey
Salt and pepper to taste

Method:

Rinse the Freekeh under cold water. In a medium saucepan, bring 2 cups of water or vegetable broth to a boil.

Add the rinsed Freekeh to the boiling water, reduce heat to low, cover, and simmer for 20-25 minutes or until tender. Drain any excess water and let it cool.

To prepare the Green Dressing, add all ingredients to a food processor to whisk together. Pour into a bowl and set aside in fridge.

Heat a frying pan over medium-high heat. Add the pine nuts and toast for 2-3 minutes, stirring frequently to make sure they don’t burn. Remove and set aside in a bowl. Season with a drizzle of olive oil and salt.

Pat the salmon fillets with dry a paper towel, then drizzle olive oil and massage salt and pepper on both sides.

Heat a tablespoon of olive oil in a pan over medium-high heat. Once hot, add the salmon fillets, skin side down. 

Press the salmon gently flat with a spatula to prevent it from curling. Cook for 4-5 minutes until the skin is crispy and golden. Flip the fillets and cook for another 3-4 minutes until cooked through. Remove from heat and set aside.

In a large mixing bowl, combine cooked Freekeh, chopped kale, dill, sliced radishes and dried cranberries. Pour the green dressing over the salad and toss until everything is well coated.

Divide the salad among serving plates and top each with a crispy pan-fried salmon fillet.

Drizzle any extra dressing and sprinkle roasted pine nuts over.

How to Protect Your Eyes When Gardening

Gardening can be a therapeutic hobby and pastime. For a majority of Australians, climate change is also a contributing factor to the increased interest in gardening. A 2022 report from Greener Spaces Better Places revealed that 60% of Australians were concerned about climate change and the environment. In response, many are using plants to tackle the issue, as plant sales rose by 8%, amounting to 2.4 billion plants sold across the country that year.

For many others, gardening can be a productive hobby for acquiring homegrown ingredients. We highlighted this in a previous post, where we discussed gardening as a form of mindfulness and cultivating a greater appreciation for fresh and whole produce. Aside from being able to beautify your garden, balcony, or windows, gardening is also a great way to access your very own supply of kitchen ingredients, like kale, rocket, or spinach for green smoothies and mint for mint tea or homemade pilaf.

However, aside from celebrating the benefits of gardening, it's also important to acknowledge potential hazards associated with the activity. After all, gardening exposes you to various outdoor elements, including the sun and dirt or debris from the soil. These elements can damage or harm your eyes if they are unprotected. So, whether you're a new gardener or a long-time green thumb, it's important not to overlook eye protection when gardening.

Eye hazards in the garden

One of the ocular hazards you may be exposing yourself to when gardening is the risk of getting foreign bodies in the eyes. You may be at risk of eye injuries caused by gardening or motorised tools, as well as other foreign materials like soil, dirt, branches, and chemicals from gardening essentials like pesticides or fertilisers.

This can, in turn, cause infection or scarring, as well as corneal scratches or abrasions. If foreign bodies get stuck in your eye, it's important to go straight to your doctor, optometrist, or the nearest emergency department for help.

As mentioned in our introduction, other outdoor elements can also put your eye health at risk. Long-term exposure to the sun, for example, can harm your vision and cause discomfort or pain. As such, investing in some level of eye protection while gardening is essential. Below are some factors to consider when seeking eye protection for gardening:

Wear sunglasses for UV protection

Ultraviolet protection is crucial for your eyes when you're spending hours in your garden. Fortunately, you don't have to overinvest in fancy eyewear for high-quality UV protection. Nowadays, many lifestyle sunglasses offer UV-protective lens coatings and oversized lenses to avoid obstructing your view. Larger lenses also ensure more optimal areas of protection for your eyes and your face.

Brands like Oakley, for example, has the Oakley Sutro, which is part of the brand's lifestyle shield collection and boasts large, visor-like lenses. These offer high protection against sun glare and UV light, and covers a greater portion of the face. This makes the model perfect for long gardening sessions, even on the hottest summer days.

Wear goggles for impact resistance

If you've got adequate shade from the sun at your garden, then you may not need sunglasses. However, aside from sun protection, wearing shades can help protect your eyes from the wind, dust, and other gardening-related debris. If you don't want or own any sunglasses, protective goggles can help.

When looking for goggles, look for ones with side and top shields and try them on to check for their weight. While you want your eyes protected, it also helps to be comfortable when working in your garden. Goggles that are too heavy or bulky can get in the way, so be sure to fit them and decide accordingly.

Consider anti-fog lenses

Finally, you should also consider wearing anti-fog eyewear when gardening. Being outside and under the sun, it's natural to sweat when repotting plants or watering them. Fogging occurs more frequently in high-humidity conditions and can be distracting during your gardening session.

While many anti-fog eyewear comes with anti-fog lenses, you can also opt for anti-fog spray, which can last up to five days. This is a budget-friendly option compared to spending on expensive eyeglasses, lenses, or safety goggles. If you're located somewhere hot and humid, investing in anti-fog eyewear can help ensure comfort while gardening.

For more information on how to supercharge your life, do visit the rest of our site.

Microbiome Magazine Has Just Landed. May the Flora Be With You! 

I have a new FREEBIE for you.

Microbiome Magazine has just landed.

Get ready to explore your “inner” universe with our exciting new FREE online Microbiome Magazine, edited by me. 

There's a UK edition too. 🇬🇧🇬🇧🇬🇧🇬🇧🇬🇧🇬🇧🇬🇧🇬🇧

It’s a celebration of the tiny but mighty organisms that make up our gut microbiome. We’re passionate about empowering you to nurture your inner flora through whole foods and lifestyle choices. That's why we’ve curated this magazine just for you!

An imbalance in your microbiome can contribute to issues like IBS, obesity, autoimmune conditions and more. But have no fear - Microbiome Magazine is here to be your guide to a thriving inner universe!

You'll EXPERIENCE: Better Gut Health through Self-Care Rituals and Gut Massages.
You'll DISCOVER: 
The Journey of Your Microbiome: From Birth to Adulthood.
You'll UNLOCK: Thriving Gut Secrets through Your Guide to Holistic Health & Wellness.

You'll also save with 20% off the Love Your Gut products featured in Microbiome Magazine.

Let's nurture our inner worlds together and may the flora be with you!

Just a thought

Be gentle, especially with yourself and your health. 

You can download the magazine here:

FREE online Microbiome Magazine,

Lee xo

A Chocolate Pop Easter Treat for Your Peeps 🐥

Screen Shot 2015-12-28 at 4.28.53 pm

I definitely won't eggs-agerate that I'm a sucker for chocolatey ice cream treats, and kids are too - especially around Easter time! Those classic frozen delights are a perfectly conveniently handheld source of pure delight for the little bunnies and grown-up Easter bunnies alike.

Sometimes a regular ice-cream ingredient list can be a great source of confusion, if you're game enough to research the origins of some of those tongue-tangling words. The labels are no yolk! 

Gone are the days when frosty pops had just a few simple ingredients. Today you'd be hard pressed to find less than fifteen ingredients in a popular store-bought chocolate ice cream. Not exactly the most natural ingredients there!

Rather than a traditional cream, sugar, eggs and cocoa combo, you'll find wheat derived glucose syrups, reconstituted milk products, numbered colours, flavours vegetable gums, emulsifiers and genetically modified soy ingredients galore. It's no wonder they often have questionable effects on little peeps' mood and behaviour.

These Easter treats have hopped right out of the kitchen and not the laboratory. So this year, why not get back into the kitchen and make a wholefood version instead.

These easy chocolate popsicles rely on the natural sweetness of potassium rich bananas. The nut butter adds some protein to keep little bunnies' energy hopping along and you can also add our delicious Chocolate protein and fibre powder to make it even healthier. Creamy coconut milk provides a lush, thick texture and is packed with beneficial fats too.

So gather your little peeps and hop into that kitchen to whip up a batch of these frozen healthy Easter pops!

Easter Chocolate Popsicles

Makes 4 servings

Ingredients:

  • 2 ripe bananas
  • 1/4 cup nut butter
  • 1/4 cup coconut milk or coconut water
  • 2 tbsp cacao powder or use 2 TBS Chocolate protein and fibre powder
  • 1 tsp vanilla extract
  • 1 tsp coconut sugar (or honey/maple syrup to taste)
  • 4 popsicle molds and sticks

Instructions:

  1. Add all ingredients to a blender and blend until completely smooth.
  2. Pour mixture into popsicle molds and insert sticks.
  3. Freeze for 4 hours or until completely frozen solid.
  4. Run molds under warm water to easily remove popsicles.
  5. Enjoy! Or store in airtight container in freezer.

Pour into the ice block moulds and add the sticks, then freeze until set.

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