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Monthly Nutrition Tips

We're Delighted to bring you this monthly section promoting Nutrition Tips from Professional Nutritional Consultant Mary Carmody.

March 2017

Tomato & butter bean soup (serves 4)

“very tasty and full of antioxidants”

Tomato & Butterbean Soup      

Ingredients:

  • 1 tbsp. coconut oil*/ olive oil
  • 2 cloves of garlic
  • 1 onion
  • 1 stick of celery
  • 250g tomatoes
  • 1 tsp. of mixed herbs
  • 1 can of chopped tomatoes
  • 2 tsps. of Marigold Bouillon powder **
  • 500ml of boiling water
  • 2 handfuls of fresh basil leaves
  • 1 can of butterbeans
  • ½ tsp. of agave syrup/brown sugar
  • Salt and pepper to season

Method:

  1. Chop all vegetables
  2. Add coconut oil to a saucepan and heat it up
  3. Add garlic and onion and toss about until transparent for a minute or two.
  4. Add celery, tomatoes and mixed herbs and stir fry for 2 minutes
  5. Add in chopped tomatoes, bouillon powder/stock and water and simmer for 10-12 minutes  or until all vegetables are soft
  6. Add in fresh basil leaves, drained can of butter beans and sugar and simmer for 1-2 minutes. 
  7. Whizz in a blender, season to taste and serve piping hot with a slice of wholemeal brown bread a little sprinkle of freshly grated parmesan (optional)

*Coconut oil is very stable oil for cooking.  It can be used for baking, frying or spreading.  It does not raise cholesterol or produce damaging trans-fats when cooked.  It is available in some supermarkets and in most health shops.

**Marigold Bouillon an instant stock powder which can be used in soups/casseroles etc. which is available in supermarkets and health shops.

Tomatoes contain lycopene which is a vital antioxidant which protects us against certain cancers and which is more potent in cooked tomatoes

Butterbeans are a great source of protein, fibre and B vitamins

Garlic is an antiviral and antibacterial herb
 

For More Information:

Visit Mary's website at http://www.marycarmodynutrition.ie

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February 2017

Yummy Raw Chocolate Sqaures

Yummy (Healthy) Raw Chocolate Squares      

Ingredients:

  • 140g cacao butter
  • 4tbs cacao powder
  • 80g raw almond butter
  • 4 tbs coconut sugar
  • 5tbs maple syrup
  • 2 tsp vanilla extract
  • 2 pinches of ground Himalayan salt

Ingredients:

  • 60g walnut halves
  • 60g raw cashew nuts/hazelnuts
  • 50g almonds
  • 40g pitted figs/dates
  • 60g dried mulberries/raisins
  • 20g goji berries

 
Method:
Melt cacoa butter in a bowl over a pan of simmering water. Allow the cacoa butter to melt slowly. If in block break it up.

Chop the filling ingredients. I use my Nutribullet to do this quickly. You could use food processor as well. Put mixture aside.

You can be preparing a non stick silicone 20cm tray and line it with parchment paper.

When cacao butter is melted,  mix in the cacao powder along with all the rest of the non filling ingredients and mix until perfectly smooth. You could use your nutribullet or blender here again to mix it up and make it smoothie.

Now mix the filling mix and cacao mix together and place on tray and transfer to fridge /freezer. This will set in an hour or two and will be firm to touch.

Allow to come to room temperature before slicing. Store in airtight container for up to 3 weeks in fridge/freezer
 
Enjoy.  They are so yummy and a perfect little snack in between meals to keep your blood sugars balanced. 

For More Information:

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January 2017

By increasing your intake of Antioxidants

By increasing your intake of antioxidants      

The entire process of ageing, from your first wrinkle to worsening eyesight, depends on oxidation.

Put simply, we make energy by combusting carbohydrate with oxygen. The net result is our own exhaust fumes called oxidants. This is the stuff that rusts metal and, ultimately, rusts us.

Bruce Ames, professor of biochemistry and molecular biology at the University of California, and one of the world’s leading experts on anti-ageing, was among the first scientists to propose that an optimal intake of antioxidant nutrients is the key to living a long and healthy life.

You will get lots of antioxidants in your diet from fruits and vegetables in particular the berries and dark green vegetables.  We encourage you to eat a rainbow of fruit and vegetables as generally, where you find the most colour and flavour, you will also find the highest antioxidant levels.

Aim for five to ten servings daily of a range of fruit and vegetables to keep your intake high and source from your local markets or good supermarket.

A Simple Smoothie

Ingredients:

  • 1 handful of spinach
  • ½ thumnail size of ginger
  • ½ tsp. of organic turmeric
  • 1 handful of berries( I use frozen this time of the  year)
  • 1 thin slice of fresh pineapple.
  • 150 ml of freshly filtered water

 
Method:
Whizz in nutribullet and enjoy !!!

 ENJOY!

For More Information:

Visit Mary's website at http://www.marycarmodynutrition.ie

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December 2016

Ginger linked to healthier hearts

Ginger linked to healthier hearts      

Eating or drinking ginger on a daily basis may have a significant impact on your health.

A recent study published in journal Nutrition looked at the effects of taking ginger in 4,628 men and women.

The results showed that ginger reduced the risk of high blood pressure and heart disease in over 18s and over 40s which led the researchers to suggest that it may be worth having 2-4 g of ginger daily.

They were unsure of the exact reasons why ginger had such a positive effect but the key compounds (gingerols, shoganols, zingerones) have been found to be potent antioxidants and reduce the spread of cancer cells.  Try and go for good quality ginger though and avoid ginger from China as reports are saying it’s not good.

Add it to smoothies and soups. Ginger also makes a delicious tea – just grate half a ginger root cover with water and slowly boil. Add freshly squeezed lemon juice and half a tsp of maple syrup to sweeten or add tamari if you prefer a savoury drink.  I have included a very simple smoothie here too which I regularly make up for my clients.

A Simple Smoothie

Ingredients:

  • 1 handful of kale or spinach leaves
  • ½ mango peeled and sliced
  • 1 apple chopped up( leave on skin for fibre)
  • 120 ml of water
  • 1 tbsp. of chia seeds
  • 1 thumbnail of fresh ginger

Method:
Put ingredients into a blender and whizz it up and enjoy !!!

 ENJOY!

For More Information:

Visit Mary's website at http://www.marycarmodynutrition.ie

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November 2016

Your brain needs healthy fats

Your brain needs healthy fats  - A Yummy Granola – packed with minerals and vitamins and very energising!      

 As a nutritionist I see every day the way that food impacts on how people feel.

If you suffer from depression or low mood it’s worth remembering the importance of having the right kind of fat in your diet. This might sound overly simple but there are large amounts of fat in your brain(60%)  in the form of Omega 3 DHA and so you need plenty of good fats in your diet in order to keep your grey matter healthy.

 If you are regularly eating junk food, takeaways, or animal fats, you are likely to be taking in too many trans, hydrogenated and saturated fats that may alter the way your brain works.

So include plant based fats from nuts, seeds, avocados and also fats from oily fish as they are excellent for brain (and heart) health.

A Yummy Granola – packed with minerals and vitamins and very energising!

Ingredients:

  • 500g’s of oats
  • 50 g’s of mixed nuts chopped (macadamia, hazelnuts, walnuts, pecans, almonds)
  • 60 g’s of pumpkin seeds
  • 35g’s full chia seeds or golden linseeds
  • 100g’s desiccated coconut
  • 125ml of olive oil or coconut oil
  • 120g’s agave syrup (low GI sweetener) or honey
  • 1 tsp. of ground cinnamon
  • 60g’s of dried mixed berries e.g. blueberries or raisins (not too much is trying to lose weight)
  • 20g’s chopped dates – again not too much if on a weight loss programme – use 1/2 amount.
  • 30 g’s of gogi berries

Method:

  • Heat oven to 180 C
  • Put oats, nuts, seeds and coconut together in a bowl
  • Add oil, agave syrup/honey and cinnamon to a saucepan and heat very gently and whisk to combine.
  • Pour oil mixture over dried mixture and mix well and spread out evenly on 2 baking trays and bake for 20-25 minutes removing from oven every 5 minutes to stir up well to ensure even cooking.
  • Remove from the oven and allow to cool for a few minutes.
  • Transfer to a large bowl and stir in mixed berries, dates and gogi berries.
  • This can be then stored for up to 2 weeks in a cool place if it lasts!
  • Serve with your favourite organic milk or almond/coconut milk and some berries/fresh smoothie to keep you and your brain super healthy !

 ENJOY!

For More Information:

Visit Mary's website at http://www.marycarmodynutrition.ie

Follow her on Facebook at https://www.facebook.com/MaryCarmodyNutrition

 

October 2016

Crunchy Raw Chocolate Pieces - A Healthy Snack
 

Chunky Raw Chocolate Pieces - A Healthy Snack      

Ingredients:

  • 140g cacao butter
  • 4tbs cacao powder
  • 80g raw cashew butter
  • 4 tbsp. coconut sugar
  • 4tbsp.  maple syrup
  • 2 tsp vanilla extract
  • 2 pinches Himalyan salt

 For the filling:

  • 60g walnut halves
  • 60g raw cashew nuts
  • 50g almonds
  • 40g pitted figs( chopped up finely)
  • 60g dried mulberries/raisins
  • 20g goji berries

Method:

  • Melt cacoa butter in a bowl over a pan of simmering water. Allow the cacoa butter to melt slowly. If it’s in a block break it up.
  • Chop the filling ingredients and start with the dried fruit on their own first of all and then add in nuts. I use nutribullet  to do this quickly. You could use food processor as well. Spread mixture over base of non stick silicone 20cm tray and line with parchment paper
  • When butter melted mix in the cacao powder along with all the  other chocolate ingredients and mix until perfectly smooth. Could use processor or high powered smoothie maker.
  • Mix up with the fruit and nut mixture. Transfer to fridge /freezer. Done when firm to touch.
  • Allow to come to room temperature before slicing. Store in airtight container for up to 3 weeks in fridge/freezer

 ENJOY!

For More Information:

Visit Mary's website at http://www.marycarmodynutrition.ie

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September 2016

Night fasting reduces breast cancer risk
 

oasted Butternut squash, Mushroom and Coriander Soup      

It’s not only what you eat but when you eat that may reduce the risk of breast cancer. A study published in the journal JAMA Oncology looks at the effects of nightly fasting on breast cancer outcomes.

Scientists from the University of California San Diego looked at data from 2,413 women with early stage breast cancer (average age 27 – 70 years old).

The women fasted for an average of 12.5 hours each night and were followed up on average 7.3 years to check for invasive breast cancer and new primary breast tumours.

The results were encouraging: Women who fasted for 13 hours reduced the recurrence of invasive breast cancer.

Fasting has also been shown to improve control of blood sugar and lower the risk of heart disease, as well as cancers. Try a moderate fast by finishing all food by 7pm and then having breakfast at 8am. Ideal eating times would be 8am, snack at 10.30am, lunch around 1-1.15pm and another snack at 4pm and dinner then at 6.30pm/7pm

Roasted Butternut squash, Mushroom and Coriander Soup.

Ingredients:

  • 1 tbsp. olive oil/coconut oil
  • 1 onion
  • 2 sticks celery
  • 2 cloves garlic, sliced
  • 1 Butternut Squash – quartered, no need to peel, and roasted on a baking tray with a drizzle of olive oil and a sprinkling of sea-salt at 200c for approx. 20 minutes.
  • 2 cups mushrooms
  • 900ml of vegetable stock e.g. Marigold Bouillon
  • 1 tbsp. fresh coriander, chopped
  • Sea-salt & black pepper

Method:

  • Chop all vegetables
  • Heat the oil in a large pot and sauté the onion, celery and garlic.
  • Chop up the roasted squash and add with the mushrooms and stock to the pot
  • Bring to the boil, simmer for a few minutes, add in the coriander and seasoning and blend until smooth.
  • Enjoy with some brown sourdough bread or wholemeal bread and real butter.


Butternut squash is a great vegetable so full of fibre and very rich in antioxidants.
Coriander is a great anti-inflammatory herb which also helps control blood sugar (body fuel), control cholesterol and is a great digestive aid

ENJOY!

For More Information:

Visit Mary's website at http://www.marycarmodynutrition.ie

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August 2016

Did you know Your Brain Loves Fat and blueberries ?
 

Simple Healthy Granola -“good for weight loss” - nutritious with lots of fibre      

The end of August is a month where many children/adult students  and teachers return to schools, colleges and universities so it’s important to focus on nutrients that will help keep your brain sharp. I’m looking at the impact of fats on memory and learning and as your brain is made up of fat, it is important that you have good amounts of the right type of fat in your diet.

Fish oils, such as omega 3s are really beneficial – particularly a component of fish oil, DHA. On the other hand, if you are taking care of your brain it is worth avoiding trans fats: You usually find these in junk food and processed foods so try to cut these out and avoid foods which have the wording hydrogenated or partially hydrogenated vegetable oils on the label. 

Blueberries can also help with concentration and memory.  Due to the high antioxidant content of blueberries they can also protect your brain from age-related decline. Add blueberries to your morning smoothie or add to your porridge or muesli. When blueberries are out of season frozen are always a good option.  Here is a recipe for a simple healthy granola that I regularly eat myself and sample in my Corporate companies and one lady last week told me it just took 6 minutes to make on the pan.  You can add your blueberries to this and enjoy !!

Simple Healthy Granola -“good for weight loss” - nutritious with lots of fibre. - Serves 2

Ingredients:
  • 1 tbsp. olive oil/coconut oil*
  • 1 tbsp. of xylitol**
  • 50 g of oats
  • 1 tsp flaked almonds
  • 1 tbsp. of chopped nuts e.g. macadamia or hazelnuts
  • 1 tbsp. pumpkin seeds
  • 1 tbsp. ground almonds
  • 2 tsp. of desiccated coconut - optional
  • 2 tsp. goji berries (optional)

Method:

  • Melt oil in the pan with xylitol, add the oats and stir around the pan for 3 minutes until they start to go golden and crisp up slightly (not too much though)
  • Add flaked almonds and chopped nuts and cook for another 2 minutes
  • Remove from heat and stir in pumpkin seeds, ground almonds, desiccated Coconut and goji berries if you have some.
  • Serve with a dessertspoon of live yoghurt and berry compote or with milk and a handful of berries e.g. Strawberries


Note:  To make 7 days’ worth of breakfasts for 2 people multiply the amount by 7 but only use 5 tbsp. of oil.

* Coconut oil stable oil for cooking.  It can be used for baking, frying or spreading.  It does not raise cholesterol or produce damaging trans-fats when cooked.  Available in the main supermarkets/health shops.

** Xylitol is a naturally sweet, low carb sugar alternative that doesn’t disrupt blood sugar levels and has a third of the calories of sugar.  

ENJOY!

For More Information:

Visit Mary's website at http://www.marycarmodynutrition.ie

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July 2016

Quinoa and Roast Vegetable with Chickpeas and Feta Cheese
 

Quinoa and Roast Vegetable with Chickpeas and Feta Cheese      

Its Summer and time to indulge in some lovely healthy salads like the listed here below.  It takes about 40 minutes to make and you could have your lunch sorted for 1-2 people depending on who you want to share it with !!

Quinoa and Roast Vegetable with Chickpeas and Feta Cheese - “a simple nutritious meal”    Serves 4-6 people

 

Quinoa is full of protein, vitamins, minerals and essential oils and a great source of fibre.
Chickpeas provide protein, B vitamins and fibre in the diet. Vegetables are a great source of vitamins, minerals, antioxidants and fibre. Thyme is antifungal, antibacterial, anti-viral, heals mouth ulcers and  is a good digestive aid.

Ingredients:

150g quinoa, 1 tsp. bouillon powder, 300ml water , 1 red onion, 1 courgette, 1 aubergine, 1 red and yellow pepper, 2 tsp. of mixed herbs, 1 tsp. Himalayan/sea salt, black pepper, 2 tins of chickpeas/(drained) or 2 tins of tuna or a block of feta cheese and 1 tin of chickpeas (drained), 1 tsp. dried thyme, 2 tablespoons of olive oil.


Dressing:

Juice of 1 lemon, 2 tbsps. of light tahini, 2 tbsps. cider vinegar(great for digestion), 1 tbsp. of maple syrup, 2 tsps. of tamari or soya sauce, 1 tsp. of Himalayan or sea salt and optional 1 tbsp. Dijon mustard.  You could also just use  balsamic vinegar (if you are not sensitive to yeast) and some olive oil.

Method:

  • Put quinoa with bouillon powder and cold water in a saucepan/rice cooker and bring to the boil and then cover and simmer for 15 minutes and water will all have been absorbed.  It can take longer to cook wholegrain quinoa so allow up to 30/35 minutes or when rice cooker clicks when it is cooked.  Allow to cool.
  • Preheat oven to 180c.
  • Chop all vegetables into small cube size pieces and put in a bowl.
  • Sprinkle over thyme and herbs, olive oil, salt and pepper and mix well.  You can choose different herbs like coriander if you wish.
  • Spread on a baking tray in a single layer and bake for about 25 minutes until vegetables are soft and set aside.  I would recommend tossing vegetables around ½ way through cooking to bake evenly.


To make dressing put all ingredients into a bowl and whisk

  • Add roast vegetables mix to quinoa and pour over dressing and add parsley and stir well to combine
  • Serve with some feta cheese/chickpeas or some hummus and keep in fridge for a couple of days.

ENJOY!

 For More Information:

Visit Mary's website at http://www.marycarmodynutrition.ie

Follow her on Facebook at https://www.facebook.com/MaryCarmodyNutrition

 

June 2016

Fibre reduces breast cancer risk in young women

Fibre reduces breast cancer risk in young women      

A high fibre diet in teenage years has been associated with a lower risk of breast cancer.

A study appears in Pediatrics that looks at the relationship between the consumption of fibre in adolescence and the risk of breast cancer. Researchers from Harvard T. Chan School analysed data from 90,534 women, aged 27 – 44 which included questionnaires looking at food intake and one questionnaire which covered their diet during high school.

The results showed that women who ate more dietary fibre in early adulthood had a 12 -19% lower risk of breast cancer. The study’s authors believe that fibre’s protective effect in early adolescence could come from its ability to regulate oestrogen levels in the blood.

You can make sure you’re getting plenty of fibre in your diet (and your family’s diet) by eating a minimum of 5 servings of fruit and vegetables a day. Wholegrains (oats, rye, buckwheat, brown rice) are good sources of fibre too.

Here is a very simple hummus, you can whip up in the Nutri bullet or a blender and keep for a few days in the fridge.


Simple Hummus (serves 4 as a snack – immune boosting snack)

  • 1 can of chickpeas rinsed and drained
  • Juice of ½ lemon.
  • 2 -3 cloves of garlic, crushed
  • 1 tbsp. of tahini – crushed sesame seeds loaded with calcium !! (health shop or good supermarket)
  • 1 tbsp. fresh Basil or Coriander
  • 1 -2 tbsp. of olive oil
  • Freshly ground pepper
  • A Pinch or two of Himalayan salt – a healthier salt to use in the diet.


Blend all the ingredients in a blender until smooth and serve with 1/2 oatcakes or a healthy crispbread. 

ENJOY!

 For More Information:

Visit Mary's website at http://www.marycarmodynutrition.ie

Follow her on Facebook at https://www.facebook.com/MaryCarmodyNutrition

 

May 2016

Garlic Prawns with Pak Choi – Serves 2 – based on a “Patrick Holford Recipe” (leading UK Nutritionist)

May Nutrition Tip - Garlic Prawns with Pak Choi , By Mary Carmody on Pampemre.ie      

Try this Simple & Nutritious Recipe:

Ingredients:

  • 3 garlic cloves, crushed
  • Juice of 2 limes
  • 1 green chilli, deseeded
  • 1 tsp. chilli infused oil or a large pinch of chilli flakes (reduce down to ½ tsp. if you want it less spicy)
  • 3 tbsps. of virgin rapeseed oil or coconut oil/olive oil
  • 300g’s large raw prawns
  • Sea salt/Himalayan
  • 75g dry quinoa(which will make 2 x 75g’s when cooked) or 45g’s brown rice ( making 2 x 75g’s when cooked again) to serve – Cook raw grain in 150mls of water for approx.

For Pak Choi:

  • 1 tbsp. coconut oil
  • 250g’s pak choi( available in supermarkets) separated and stems and leaves roughly chopped.
  • 1 tbsp. oyster sauce

Prep Time - 30-40 minutes.

 Method:

  • Put garlic, lime juice, chillies, chilli oil/flakes, oil and a good pinch of salt into a blender and blend into a puree.
  • Put prawns in a bowl and add puree and leave to marinade for about 20 minutes if time allows !
  • Heat pan over medium heat and cook prawns for about 1.5 minutes on each side.
  • Meanwhile, to make pak choi, heat oil in a hot wok and add pak choi and stir fry or you could steam fry (by adding a dash of water and covering them) for 1 minute, then add leaves and cook for 3 minutes.
  • Remove from heat and add in oyster sauce.
  • Serve with prawns and quinoa or rice.

    Quinoa is rich in protein, vitamins, minerals and essential oils and a great source of fibre.
ENJOY!

 For More Information:

Visit Mary's website at http://www.marycarmodynutrition.ie

Follow her on Facebook at https://www.facebook.com/MaryCarmodyNutrition

 

April 2016

Almond Protein Balls

April Nutrition Tip - Almond Protein Balls, By Mary Carmody on Pampemre.ie      

Try this Simple & Nutritious Recipe:

Ingredients:

  • 1 cup of almond butter
  • 1 banana mashed
  • 2 tbsps. of maple syrup
  • 20g’s oat bran or milled oat flakes (mill in blender)
  • 40g’s/ 2 scoops of chocolate protein powder(I used Sunwarrior Protein from health shop)
  • 2 dessertspoons of goji berries

 Method:

  • Put almond butter, banana and maple syrup into a bowl and mix up well together.
  • Add in oats, protein powder and goji berries and mix this all together.  Mixture should be wet enough but not too wet so add in more milled oats if you need to dry it up a little bit but will probably be fine.
  • Make protein balls by putting some of the mixture in between the palms of your hands and rolling into balls.  Store in an airtight container for a few hours or overnight in the fridge and leave them harden.  Protein balls will last up to 2 weeks or more in the fridge and are a great snack to use during your daily snack breaks with a piece of fruit or after a training session with plenty of water.
  • ENJOY!

 For More Information:

Visit Mary's website at http://www.marycarmodynutrition.ie

Follow her on Facebook at https://www.facebook.com/MaryCarmodyNutrition

 

March 2016

Breakfast Tips

Breakfast Tips with Organic Oats on Pamperme.ie      

Get organic oats where possible and cook with water (Do not buy the quick or instant porridge because its speed of cooking means that it is absorbed into your bloodstream faster).

Top with ground flaxseeds (linseeds) (you can buy them ready ground at health food shops or grind them yourself in a blender), a mix of seeds like sesame, sunflower and pumpkin, or sliced blanched or whole almonds and even the very versatile chia seeds that are readily available everywhere these days.

You could also add some berries to sweeten it or a spoonful of sugar-free jam (pure fruit jam, not diabetic jam, from health food shops) or stew up some eating apple and add to it  - you could also stew up sufficient apple to keep you for a week and store in fridge and put on top of your hot porridge every day to keep you nice and warm with lots of vitamin C and fibre to keep all systems in good shape !

For More Information:

Visit Mary's website at http://www.marycarmodynutrition.ie

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February 2016

Show the love with these healthy Chocolate Brownies

Chevy Brownies with Mary Carmody on Pamperme.ie      

Sugar - Now Public Enemy No.1!

We know that Fats, Salt, Carbs have all at one point been criticised greatly and justifiably. 

I as a nutritionist would recommend you eat  healthy fats and healthy complex carbohydrates for good health. As we can see on Operation Transformation and on various TV programmes at the moment, sugar seems to be public enemy No. 1 and it certainly needs to be considered when looking to stay healthy and stay well so here are some healthy brownies that will help you feel the Love for Valentine’s Day along with staying healthy..

These rich, chewy brownies are loaded with chocolate flavour and come together in a snap — no baking required!  You could also use pecans or almonds in place of the walnuts if you desire to change it around a bit and keep it interesting !

Raw Brownie with Walnuts and Dates

Ingredients: 3 cups raw walnut pieces, 2/3 cup unsweetened cocoa powder/raw cacao powder,  1 cup pitted dates, soaked in warm water for 10 minutes to soften 2 teaspoons pure vanilla extract

Method

  • Blend walnuts and cocoa powder in a food processor/nutribullet  until nuts are finely ground.
  • Drain dates and squeeze out any excess water.
  • Add dates and vanilla to the food processor and process until mixture sticks together and forms a ball.
  • Add water 1 tablespoon at a time, if desired, to add more moisture to the brownies.
  • Line an 8-inch square baking dish with parchment paper. Press brownie mixture into the prepared dish.
  • Cover and refrigerate for at least 2 hours to set and then cut into 16 squares.
  • Refrigerate brownies in an airtight container for up to 5 days or freeze for up to 2 weeks.


These rich, chewy brownies are loaded with chocolate flavour and come together in minutes.

For More Information:

Visit Mary's website at http://www.marycarmodynutrition.ie

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January 2016

Live Healthy To Love Your Heart

Make Time for Self Care      

It’s always good to make time for “Self-Care” and a good time to start this is the beginning of a new year –

Today I want to encourage you to check that you have enough strategies in place to make time to look after yourself. This is essential for wellbeing.

Eating well and exercise are very important, but so is getting adequate rest and making sure that you have some time in your day that isn’t stressful.

Self-care doesn’t have to mean expensive massages and pedicures – it can be as simple as going for a walk to your favourite place, lying on the grass looking up at the clouds or having a long bath maybe with some lavender oil or with some nice natural bath soak to help you unwind after a busy day.

Set some time aside to do something good for yourself every day. The busier you are the more vital it is that you do it. Even 10 minutes could make a difference to your wellbeing.

Now here is a simple soup you can make as well to help keep your immune boosted for the frosty cold wet weather in January and we can look forward to the arrival of Spring in a few weeks’ time with evenings getting lovely and bright also – Have a great 2016 and stay in touch with me on facebook also at Mary Carmody Nutrition for regular health and nutrition tips including recipes  !!!!

Ingredients:

  • 1 tablespoon of coconut oil
  • 1-2 small onions chopped
  • 3-4 cloves of garlic, crushed
  • 1 sweet potato peeled and chopped
  • 100g of red lentils(rinsed in water)
  • ½ inch of fresh ginger (with skin removed)
  • 1 level teaspoon of turmeric
  • 4 tsps. of Marigold Bouillon Powder*
  • 1 litre of boiling water (or more depending on desired consistency)
  • A handful of fresh coriander
* an instant stock powder which can be used in soups/casseroles/stir-fry’s.  Available in supermarkets and health shops.

Method

  • Heat coconut oil in saucepan and add in onions and garlic and sauté for 1-2 mins.
  • Add remaining vegetables and herbs (except coriander) and allow to sweat again for another 1-2 mins.  
  • Add lentils, bouillon powder and water into the pan and stir, then cover and simmer for 15-20 minutes until vegetables are soft
  • Add in coriander and allow soup to cool and blend it.

Serve with a slice of brown bread and some fish (tinned or fresh)/1 chicken breast/ 2 slices of turkey off the bone.

For More Information:

Visit Mary's website at http://www.marycarmodynutrition.ie

Follow her on Facebook at https://www.facebook.com/MaryCarmodyNutrition

 

December 2015

Live Healthy To Love Your Heart

Live Healthy To Love Your Heart      

According to researchers from the Karolinska Institute in Stockholm the vast majority of heart attacks are preventable. Adopting a healthier lifestyle could eliminate as many as four out of five heart attacks in men! Whilst it’s no surprise that exercising, eating better food, quitting smoking and so on are good for the heart, no-one has ever before discovered quite what an amazing affect on heart health this can have.

Of the 20,721 healthy men, aged between 45 and 97, who were followed for 11 years, those in the lowest-risk category were non-smokers who walked or cycled for 40 minutes a day, exercised at least one hour a week, had a waist measurement below 95 centimetres (37 inches), drank moderate amounts of alcohol, and ate a healthy diet of vegetables, fruits, nuts, whole grains and fish.  These men had an 86 % lower risk compared to men with the unhealthiest lifestyles.  Whilst this seems all too obvious, just 2 % of Americans currently follow a healthy lifestyle.

Christmas Healthy Snack for December ----- Roasted Cinnamon & Mixed Spice Nuts

Ingredients:

3 cups of mixed nuts, 1 tbsp. of coconut oil, 2 tsps. mixed spice, 2 tsps. Cinnamon 2 tsps. honey/agave syrup.

Method

  • Heat the oven to 120C. Gently melt the coconut oil and honey/syrup in a large pan and when melted and mixed, remove from heat, and stir in the spices.
  • Add the mixed nuts and mix well ensuring all the nuts are covered.
  • Line a baking dish with greaseproof paper. Put the nuts into the baking dish and spread them out evenly.
  • Bake, stirring every 15 minutes, until dry, about 45 minutes. Let cool completely. Store in an airtight container.

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November 2015

Phytoestrogens And Breast Cancer

Phytoestrogens And Breast Cancer      

Last month was breast cancer awareness month but again we have more tips here on good foods that  contain phytoestrogens which have a balancing effect on your female hormones, however, it is a myth that they ‘supply oestrogen’ because they don't’. 

Phytoestrogens are found in legumes such as chickpeas, soya and lentils and also in flaxseeds.  Most of the research has been done on soya and it has been shown to reduce breast cancer risk.  Two of the best soya foods for breast health are tofu (get good quality brand in health shop) and miso( check in health shop or health section of your supermarket).

Always Read your labels carefully – it is better to eat soya products made from whole soya rather than processed soya protein isolates and buy organic where possible. I always ask in the health shop and tofu is very reasonable and is great to use in a stirfry instead of chicken so just fry it up well in some coconut oil and add in your vegetables and serve with wholemeal noodles or brown rice and feel Fab !!! Happy November !

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October 2015

Cancer And The Mediterranean Diet

Cancer And The Mediterranean Diet      

As this is Breast Cancer Awareness Month so it’s important to look at ways that diet and lifestyle can impact on this disease.
 
A study has been done on a plant based compound called apigenin where researchers have found that this powerful compound which is abundant in the Mediterranean diet can interrupt a process that breast cancer cells use to thrive in. The scientists found that apigenin can alter the behaviour of cancer cells so that they are unable to avoid being killed off. Apigenin is a flavonoid so it has powerful antioxidant and anti-inflammatory properties. Apigenin-rich foods are plentiful in the Mediterranean diet so make sure that your diet is full of fresh fruit and vegetables and healthy oils could be a good way to reduce your risk of breast cancer.
 
To get plenty of apigenin in your diet include the following foods; parsley, celery, rosemary, chamomile, oregano, thyme, basil and coriander, artichokes, onions, broccoli, grapes and cherries.

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September 2015

So how much Protein do you need?

So many people are not getting sufficient protein in their diets.

Protein Diet Tip      

Protein is vital for the growth and repair of our bodies. It exists in our cells and tissues so it really is essential. Adequate protein in your diet can help maintain lean body mass, control weight, lower inflammation and manage insulin sensitivity. It will also contribute to good heart and bone and heart health.


The Reference Nutrient Intake of protein for adults is 0.75g per kg of body weight per day which should work out to around 56g/day for men and 45g/day women between the ages of 19-50 years old. The amount of protein you will need will change based on your age and life stage. For example, children and pregnant women need more protein. Also, if you’re trying to lose weight recent studies have shown that your protein requirements can go up to around 1.2g per kg of body weight per day because you need the protein to develop your muscle mass which helps burn fat.

Good plant-based sources of protein

When you think of protein do you immediately think of animal based products like meat and cheese? It’s not always a good idea to have too much animal protein in your diet as it can cause inflammation and may contribute to reduced bone density. One of the main differences between animal protein and plant based protein is that animal protein contains all of the essential amino acids. Amino acids are the building blocks that create proteins – there are around 20 in total. 9 amino acids are essential which means that you can only get them through your diet. Plant protein often doesn’t contain all of the essential amino acids and needs to be combined with different plants proteins in order to make a complete protein.

Good plant sources of protein include nuts, seeds, pulses and tofu. Some other good sources of protein that might surprise you include corn on the cob, baked potatoes, broccoli, artichokes, peas, oyster mushrooms and spinach. Quinoa, soya and buckwheat are complete proteins.

Other good sources of protein include tins of fish(mackerel, sardines, salmon) a boiled egg (6g), 10 almonds (2.5g) and tofu (8.1g in 100g), good quality meat and fish, lentils and beans( butter beans, cannellini beans, kidney beans). 

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August 2015

Take a Walk to Health & Your Post Exercise Summer Smoothie

Post Excercise Summer Smoothie      

Walking is just as good for you as running, according to new research, but you have to walk for longer to get the same benefits.  Take a brisk, long walk and you will cut your risk of heart disease, high blood pressure, high cholesterol and diabetes.

The study by Lawrence Berkeley National Laboratory in California found total energy used was more important than intensity.  Paul T Williams, of Lawrence Berkeley National Laboratory in California estimates a person would need to walk 4.3 miles at a brisk pace to have the same amount of exercise as running 3 miles. It would take twice as long – around an hour and 15 minutes instead of 38 minutes, he said.

The six-year study analysed 33,060 runners and 15,045 walkers.

Smoothie

½ mango,  a slice of pineapple, 200ml of water, juice of ½ lime, a tablespoon of chia seeds, half an avocado, a handful of kale.

Peel mango and take skin off pineapple and avocado and add to blender with water, lime juice, chia seeds and kale

Whizz together and enjoy !

For More Information:

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July 2015

A Fab Breakfast Smoothie

A Fab Breakfast Smoothie      

Get your day off to a healthy and enjoyable start with this recipe for a Fabulous Breakfast Smoothie

  • ½ mug of strawberries
  • ½ ripe avocado with skin and stone taken out.
  • 1 mug of cold almond milk
  • ¼ mug of oats
  • A good handful of spinach
  • 1 medjool date pitted
  • ½ banana, peeled

Blend together until creamy and ENJOY! 

For More Information:

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June 2015

Eat Oily Fish and Live Longer

Post Excercise Summer Smoothie      

Dark green leafy vegetables and oily fish are true superfoods and did you know that by eating oily fish twice a week, you could live two years longer. Researchers found that older people with higher blood levels of omega-3 fatty acids are 25 per cent less likely to die prematurely and a third less likely to die of heart disease.

This, the first study to check for levels of fish consumption and link them with death rates, found adults aged 65 and with the highest blood levels of the fatty acids lived, on average, 2.2 years longer than those with the lowest levels.

For More Information:

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May 2015

Lose your Belly with Salmon and Walnuts 

According to research from Sweden, people who eat mainly polyunsaturated fat-rich foods like salmon and walnuts also store less fat around their waists and their internal organs.  This study, published in the journal Diabetes, is the first on humans showing that the fat composition of food not only affects cholesterol levels in the blood and the risk of heart disease, but also where in the body fat will be stored.

Mary Carmody Nutrition on Pamperme.ie
      

The study’s aim was for the sample of 39 young adult men and women of normal weight, to gain 3 percent of their starting weight by eating an additional 750 extra calories a day for seven weeks.  Half of the participants ate their surplus calories from polyunsaturated fat with the other half getting theirs from saturated fat(meat, dairy produce like cheese, milk, butter etc).   Both diets contained the same amount of sugar, carbohydrates, fat, and protein - the only difference was the type of fat.

The increase in body fat and the distribution of fat in the body was measured using MRI scans before and after the weight gain, as was the muscle mass in the body.

The researchers, from Uppsala University, found that whilst there were similar weight gains between the two diet groups, the people who ate more saturated fat stored more in their liver and abdomen, making them more likely to develop heart disease and type 2 diabetes.  The total amount of body fat stored was also greater in the saturated fat group.   Also this group was also found to gain three times less muscle than the group who got their extra calories from polyunsaturated fat.

  
Nutrition Tips with Mary Carmody on Pamperme.ie

This belly fat is “active fat” and seems to contribute to a number of disturbances in metabolism.  So reduce your risks of type 2 diabetes and increase your muscle mass by cutting down or eliminating fatty cuts of meat, cheese and cream and adding lots more oily fish, nuts and seeds  to your diet.

‘These findings can therefore be important for individuals with metabolic diseases such as diabetes.
‘If the results regarding increased muscle mass following consumption of polyunsaturated fat can be confirmed in our coming studies, it will potentially be interesting for many elderly people, for whom maintaining muscle mass is of great importance in preventing morbidity.

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