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Category Archives: Pregnancy

Juice: fruitti tutti

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I have come over all fruity since summer really kicked in. I was looking for a delightfully tasty fruit cocktail with added nutrient factor, so today’s juice just about encompasses all theses aspects me thinks! I wanted something that tasted fruity yet had the goodness from our superfood spinach. I think I achieved this, and I hope you agree too!

Kiwi fruit shall be my nutritional focus today and what a nutritional fruit this is! Kiwi fruits are rich in many Vitamins, flavonoids and minerals. In particular, they contain a high amount of Vitamin C (more than oranges), a good amount of beta-carotene and as much potassium as bananas. Which is good news for me as I am not a big banana fan.

Kiwis contain flavonoids that help protect our cells from oxidative damage, and are therefore considered very helpful in protecting DNA from mutations and damage.   A series of studies published have proven that consuming 3 or more servings of fruit per day (including kiwi fruits) can reduce by 36% the risk of developing macular degeneration (ARMD), an age-related disease of the eyes.  Fruits containing high amount of Vitamin C,A and E (the most common antioxidant vitamins) helped significantly in protecting against ARMD.

It is important to note that kiwi fruits contain awesome amounts of Vitamin C, E and A. Vitamin C is a water-soluble antioxidant that has been proven to protect our body from free radicals, dramatically improving the health of individuals who consumed it regularly against all kinds of disease, from cardiovascular problems to cancer and obesity.   Vitamin E has been proven to have similar effects, but is fat-soluble, therefore compliments Vitamin C in its functions. Kiwi fruits contain both these vitamins in high amount, which help protect our body against free radicals. The high content in dietary fibre helps improving diseases such as diabetes, by controlling sugar levels, and colon cancer; since fibre binds to toxic compounds in the colon and helps us expel them. Fibre has also been proven to reduce cholesterol levels, improving the conditions of patients with cardiovascular diseases and lowering the probability of heart attacks.

Yummers! Eating kiwi fruit is clearly a healthy choice for us, and it is particularly useful in these cases:

•Prevents Asthma

•Prevents wheezing and coughing, especially in children

•Protects our DNA from mutations

•Provides a healthy amount of antioxidants and vitamins

•Helps prevent colon cancer thanks to a high fibre content.

 

Sadly, silly JL deleted the ingredient photo, so instead I have found another image to give me a “helping hand”! Enjoy fruitti juicykins! JL x

 

Juice: fruitti tutti

15-20 strawberrys

2 kiwi (topped and tailed)

2 cucumbers (topped and tailed)

1 apple (cored)

4 hands of spinach

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Juice: Summers in bloom

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Having friends visit is great; you get to catch up, chat (alot), giggle…and I get to try out a new recipe on them! So I decided to make us a refreshing summer juice full of nutritional goodness, with a subtle sweetness that is thirst quenchingly taste-tastic. I used all of the ingredients shown in the photo, which made ALOT of juice – If you are making for one, simply halve the ingredients.

Summer time is boldly upon us and there are times when you need to get out of the heat and cool down with something refreshing.

Instead of buying an icecream or icepop, why not juice some of your favourite fruits and veggies and either add ice for a refreshing beverage or pour into pre-moulds and stick in the freazer for your own fresh, preservative and additive free cooling snack or desert! Now that is a “cool” idea!

My recommendation is to make smaller quantities, perhaps try watermelon and strawberry, or kiwi and apple then maybe blueberry with yogurt. Oooh, I think I might be onto something here! Add the odd piece of fruit too for a frozen surprize!

Back to the juice! So with an abundance of vitamins, minerals and a satisfying flavour: todays juice is good for all manner of things including replenishing thirst, detoxing, cleansing, relaxing and great for pregnant women too. It will give you just the right amount of sweetness without overpowering the flavours of the cucumber and celery and with green tea you are getting extra detoxifying properties too!

Juice: Summers in bloom

6 celery stalks (tailed)

2 cucumber (topped and tailed)

2 apples (cored)

1/4 medium size watermelon

1 cup cooled organic green tea

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Enjoy summer juicykins! X

Juice: Skin star!

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Today I fancied a juice to give my skin a bit of glow, and my eyes bit of a sparkle! I think I found the ideal recipe for this and it tasted yummers!

Among the bountiful benefits of the carrot are: improvements with eye health, antioxidant qualities due to Vitamins A, B1, B2, C and E. They are great for skin, hair and nails and also fab for the muscular system due to their Vitamin E content. However, I want to focus today on the benefits of the orange and coco juice. As it is the first time they have appeared on my blog.

Orange are abundant in nutrients, low in calories, contain no saturated fats or cholesterol, but are rich in dietary fibre. Oranges, like other citrus fruits, are an excellent source of vitamin C which is a powerful natural antioxidant. This helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the blood. GO TEAM ORANGE!

It also contains a variety of phytochemicals. Naringenin is found to have a bio-active effect on human health as antioxidant, free radical scavenger, anti-inflammatory, and immune system modulator.

“Give me an ‘O’…’R’…’A’…’N’…’G’…’E’ !”

Oranges also contain very good levels of vitamin A, and other flavonoid antioxidants such as alpha and beta-carotenes, beta-cryptoxanthin, zea-xanthin and lutein. These compounds are known to have fab antioxidant properties. Vitamin A is also required for maintaining healthy mucus membranes and skin and is essential for vision.

So, as you can see, orange is a bit of a skin star! It is packed full of delicious nutrients with very favourable, antioxidant effects for our body health, skin health, hair and nail health.

Coco water. I know I know. I am not a fan of cheating, but at 7am hammering away at a coconut did not seem like a good idea. I need my fingers for my job too much. Plus this coco water is special. The process is carried out so the coco water actually still thinks it is inside the nut, therefore it has not been exposed to light, and in turn maintains high nutritional value! SO this little cheat goes a long way:

http://www.dr-martins.at/products_juice.php?lang=en

Coconut is rich in Calcium, Magnesium, phosphorous, and potassium. Vitamin C, riboflavin, B6 and thiamin. It is also a great source of fibre which means that it aids in effective cleansing of the digestive tract.

Wonders of coco water include its re-hydrating qualities as it is a natural isotonic. It aids in carrying oxygen and nutrients to cells more effectively, raises the metabolism, boosts our immune system and circulation. SO another skin star for todays juice.

WOW! What a trio! Lets get juicing!

Juice: Skin Star!

6 carrots (tailed)

1 orange (peel off)

1 cucumber (topped and tailed)

Chunk of ginger (skin off)

Dr Antonio Martins Coco Water (now I added about half the carton to todays juice, but add according to taste a preference)

Enjoy stunning Juicykins! X

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Juice: Spinappleberry

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I was feeling all a bit creative juicy today…no surprises there! SO I decided to scan my fridge and pick my most attractive looking fruits and veggies and give them a juice!

Todays juice will cover pretty much all categories and I am going to tell you a few reasons why:

One cup of strawberries contains 21% of manganese. An essential nutrient that acts as a powerful antioxidant and anti-inflammatory agent. Your one cup will also give you over 13% of the RDA (recommended daily allowance) of dietary fibre,which will keep digestion regular, as well as lower blood pressure and curb overeating.  The combination of antioxidant and anti-inflammatory agents found in strawberries also fight against the onset of many different forms of cancer. Thanks to the vitamin C, folate, and the flavonoids: quercetin and kaempferol, strawberries are a deliciously juicy defense against potentially cancerous cells.

Celery leaves are high in vitamin A, whilst the stems prove to be an excellent source of vitamins B1, B2, B6 and C. Along with being  rich in potassium, folic acid, calcium, magnesium, iron, phosphorous, sodium and many essential amino acids.

During hot weather, a glass of celery juice between meals is said to help regulate body temperature wonderfully, whilst the potassium and sodium helps regulate body fluid making it an important in ridding the body of excess fluid. 

It promotes healthy and normal kidney function by aiding elimination of potentially harmful toxins. in doing so it prevents the formation of kidney stones! Ooooh er! Here is the best bit: nutrients in the fibres, released during the juicing process aid bowel movements. So all-in-all our dear friend celery is important in keeping things moving and flowing!

Spinach our super duper veggie is an excellent source of chlorophyll. It is also a fab source of vitamins A, B complex, C, E, K, carotene, folate, manganese, calcium, iron, iodine, magnesium, phosphorous, potassium, sodium, trace elements and amino acids! Phew!

That’s not all: the minerals in spinach are highly alkaline,  making it a perfect anti-inflammatory food (perfect for those suffering with arthritis) helping to regulate body pH. It will give you the same amount of  protein from the same quantity meat! And the high content of iron makes it a great food to fight anaemia along with the abundance of folic acid making this the perfect choice for those pre-pregnancy and during pregnancy. Phew, the list does not stop there, but these are enough to go on for now.

Cucumber has a relatively high fibre content. When combined with 1 gram of protein cucumbers fat burning properties come to life. As cucumbers do not have large amounts of vitamins and minerals, they do provide you with a small dose of vitamins A, C, K, B6 as well as folate and thiamin. Aside from salt, all minerals are present and accounted for including; calcium, iron, manganese, selenium, zinc and potassium.

Many of the health benefits of cucumber are physical, such as clear skin, reduction in our much loathed eye bags and relief from sunburn. The water content in cucumbers is also responsible for helping expel toxins from your body… I’ll have that thank you!

Green apples are full of vitamins and minerals including: Vitamin A, B6, C, E , niacin, thiamin, calcium, copper, iron, magnesium, potassium and zinc. Not forgetting its value as a good source of fibre. This helps regulate bowel movements, helping the digestive process overall. These high levels of fibre also help to reduce cholesterol already present in the body. They contain both tartaric as well as maleic acid therefore reduce the chances of indigestion and give your stomach a sense of satisfaction so you don’t tend to overeat. However, if you have consumed something heavy, go ahead and have a green apple and it will help ease digestion due to the enzymes present.

Nabo our little foreign friend! They translate it as turnip. But it has to be a derivative as I have never seen one that is this white, with this much water content and such a peppery flavour. It  is high in fibre, calcium, phosphorus and ascorbic acid. The leaves boiled in a little water are rich in fiber and, particularly, calcium, vitamin A and C.  Nabo is believed to be a very useful vegetable beneficial in detoxification and also has diuretic capabilities.

So there you have it, a small selection of the health benefits of our juice for today!  So go ahead and give it a try!

Juice: Spinappleberry

10 strawberrys

4 sticks of celery (tailed)

3 hands of spinach

1 cucumber (topped and tailed)

1 green apple (cored)

half or 1 small nabo (tailed)

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I found it a little missing in something when I had juiced, so I added a squeeze of lime and a squeeze of lemon, which brought the flavour right to my liking!

Enjoy juicykins! X 

Pregnancy nutrition

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I am certain (well I hope) we are all aware of the importance of a healthy diet throughout pregnancy. Not only to give the mother energy and her body nutrition in order to adapt and cope with pregnancy; but also to supply vital nutrients to baby so that she will develop and thrive throughout gestation and beyond. Yes…what happens in the womb, plays a huge role to babys health after birth!

For further information why not take a look at:  Well Adjusted Babies: Jennifer Barham-Floreani. A fantastic book providing parents and health professionals with well-researched, essential and wholesome knowledge on health issues. Check it out here:

Well Adjusted Babies

I am no authority on pregnancy and I don’t pretend to be either. I am simply delivering what knowledge I do know and what I have found out through my own research. So always ensure you are well read before making your own informed decisions on your health….especially when you have special cargo onboard!

Juicing during pregnancy

If you already have good dietary habits, a few simple changes will ensure your unborn baby receives all the nutrition needed for healthy, normal growth. It also ensures that your body has a healthy pregnancy and that it is not starved for nutrition by your unborn baby. Juicing benefits you and your baby by providing a fresh, rich source of vitamins and minerals. Juicing ensures a healthy pregnancy.

A nutritionally well balanced diet increases chances of normal brain development, normal birth weight and decreases chances of complication.

Juices can moderate or eliminate such pregnancy issues as fatigue, morning sickness, constipation, anemia and preeclampsia. Mood swings are much improved during the pregnancy (happy husband!) and recovery time after delivery is likely shortened…Bonus!!!

During pregnancy, juicing helps you gain real nutrients to alleviate pregnancy symptoms.  You will consume ample carbohydrate to control your weight as well prevent morning sickness and constipation. This will also provide your unborn child with valuable nutrients. Juicing high fiber foods such as vegetables and fruit will assist your digestion.

Responsible juicing:

Ladies please be responsible whilst pregnant. It may seem an exciting easy way to gain nutrients for your body and your baby, but moderation IS the key. Juicing should certainly not be an alternative to your normal healthy diet; it should be in conjunction with, and add nutrients to your diet not a substitute for food. Variety is my ‘juice for life’ and food should be enjoyed in all its wonderful forms!

Vital nutrients for mother and baby:

Pre-preganancy and during pregnancy: Folate is a B vitamin that helps prevent neural tube defects, serious abnormalities of the brain and spinal cord. Lack of folate in a pregnancy diet may also increase the risk of low birth weight and preterm delivery. The synthetic form of folate found in supplements and fortified foods is known as folic acid.

  • Good sources: Leafy green vegetables, asparagus, broccoli, cauliflower, celery, citrus fruits, strawberries, blueberries and blackberries are examples of good sources of naturally occurring folate.
Mother and baby need calcium for strong bones and teeth. Calcium also helps your circulatory, muscular and nervous systems run normally.
  • Good sources: Dairy products are the richest sources of calcium. Dark leafy greens, sea vegetables, nuts and seeds are good and bananas, grapes (green and black), orange, mango and pear all contain calcium. Dairy products, however do tend to be the most readily available source.
 Vitamin D — Promotes bone strength and helps build your baby’s bones and teeth. While the best way to get vitamin D is from the sun, sometimes it isn’t possible to get the daily requirement, due to several factors including for example: the strength of the sunlight on any given day.
  • Good dietary sources: No fruit contains vitamin D and mushrooms are the only vegetable that contains it therefore; oily fish such as salmon, sardines, tuna and chicken livers are great sources of vitamin D. Other options include fortified milk and orange juice.

Protein is crucial for your baby’s growth, especially during the second and third trimesters.

  • Good dietary sources: Lean meat, poultry, fish and eggs are great sources of protein. Other options include dried beans and peas, tofu, dairy products and peanut butter.
Your body uses iron to make hemoglobin, a protein in the red blood cells that carries oxygen to your tissues. During pregnancy your blood volume expands to accommodate changes in your body and help your baby make his or her entire blood supply — doubling your need for iron.If you don’t get enough iron, you may become fatigued and more susceptible to infections. The risk of preterm delivery and low birth weight also may be higher.

  • Good sources: Lean red meat, poultry and fish are good sources of iron. Other options include nuts and dried fruit. Green and leafy vegetables are also a good source.

To enhance the absorption of iron from plant sources and supplements, pair them with a food or drink high in vitamin C — such as orange juice, tomato juice or strawberries. If you take iron supplements with orange juice, avoid the calcium-fortified variety. Although calcium is an essential nutrient during pregnancy, calcium can decrease iron absorption.

Juice: Baby Boooom!

5 carrots (topped)

2 oranges (peeled)

chunk of ginger

Juice: Mama’s Super Greens

3 hands spinach

3 celery stalks

2 cucumber (topped)

1/2 small broccoli (with stalk)

2 green apples (cored)

1/2  lemon 

Juice: Tutti fruity

8 strawberries

15 blueberries

2 kiwi (topped and tailed)

1 cucumber

1 green apple

(To make a smoothie version of Tutti Fruity blend all and add Kefir or natural (unsweetened) yogurt to taste.)

Enjoy my blossoming juicykins! x

Juice: Beet-tastic

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I am a very excited Juicy today! Let me explain…I have been on the look out for raw beet for the past 3 weeks, and everywhere I went they only had it boiled (which does not work for juicing). So regardless of the 5 euro price tag for 3 beets I had to jump at my find and boy am I happy I did!

Not only is beetroot great for boosting stamina and making muscles work harder, it also contains potassium, magnesium and iron as well as vitamins A, B6 and C, and folic acid. Beets also contain carbohydrates, protein, powerful antioxidants and soluble fibre. What’s more, just three baby beetroot equal one of your recommended five portions of fruit and vegetables a day. So when juicing you don’t need to add much to gain the nutrients.

Beetroot can help reduce blood pressure as well as its associated risks such as heart attacks and strokes, due to the high content of nitrates in beetroot produce a gas called nitric oxide in the blood which widens blood vessels and lowers blood pressure.

Betacyanin (the pigment that gives beetroot its colour), is also an antioxidant. Antioxidants are believed to help reduce the oxidation of LDL cholesterol and in turn protect artery walls and reduce the risk of heart disease and stroke.

Beetroot contains folic acid, essential for normal tissue growth. Folic acid is crucial for the development of a baby’s spinal cord during the first three months of pregnancy and can help prevent spinal cord defects such as spina bifida. It also contains iron so can be a fab pick-me-up for mums-to-be suffering from fatigue during pregnancy (cooked beetroot has lower levels of folic acid than raw beetroot).

It also contains the mineral silica, which helps the body utilise calcium. It is important for musculoskeletal health and reducing the risk of osteoporosis. Beetroot contains soluble fibre, which has also been shown to have cholesterol lowering capabilities. It also contains carotenoidsand flavonoids, which help prevent LDL or ‘bad’ cholesterol from being oxidised and deposited in the arteries.

And finally…beetroot is virtually fat-free and low in calories. Although it has a ‘medium’ GI (glycemic Index), It has an extremely low GL (glycemic Load) which means it’s converted into sugars very slowly and therefore helps to keep blood sugar levels stable.

Whats more…the greens are edible, rich in Vitamin A & C and in beta-carotene, and can also be juiced. They have a strong flavour so juice separately and add to desired taste. A little goes a long way.

Enjoy Juicykins! x

 

Juice: Beet-tastic:

  • 6 carrots (topped)
  • 2 cucumber (topped)
  • 1 1/2 beet raw (smaller ones are sweeter)
  • Beet greens (are very strong to taste, juice separately and add to desired taste after)
  • 1 apple (cored)

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Juice: Summer breeze!

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Ooh it’s hotting up!…What better way to refresh yourself than with my summer breeze juice! It is a fruity one, and full of essential nutrients!

This is a first appearance for watermelon on my blog, and oh, what a significant one it is! It is the perfect summer addition to any juice! Full of antioxidants which help reduce inflammation which contributes to diabetes, asthma, atherosclerosis, colon cancer, and arthritis – but that’s not all…

…Other beneficial ingredients in watermelon are Phytonutrients. These are naturally occurring compounds that are able to trigger healthy reactions within our body, how lovely is that!

Plus, when watermelon is eaten, the Citrulline within watermelon is converted to an amino acid called Arginine. Arginine is great for our heart, liver and circulatory system and helps us to maintain a healthy immune system – making watermelon a heart-healthy food choice.

Juice: Summer breeze.

6 strawberries
4 celery sticks
3 radish (topped)
1 cucumber (topped)
A good chunk of watermelon (cut into chunks)

For this juice, I used the low power setting, that way I managed to get the optimum amount of juice from my fruits. Boy was it yummers!

Enjoy juicykins! X

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