Milled Flaxseed Nuts & Q10 Mix - Linwoods - 360g

The best way to make your diet healthier is to cook more at home, and that’s always easier with a well stocked pantry. Whether you’re making elaborate meals or just quick snacks, having an array of whole foods at your disposal is overwhelmingly beneficial. Not only does cooking at home save money, but by opting for whole foods you can avoid all of those nasty additives that are far too dominant in ready meals. In this article we’ll go over some of the best whole foods to keep at hand in your kitchen, how to use them and most importantly their health benefits. 1. Rice, which one to pick and how to cook it perfectly.There are countless varieties of rice out there, so for now we’ll just cover some of our top picks, and some useful tips. The first thing to decide when cooking with rice is whether you want to use long, medium or short grain. Short grain rice (as the name suggests) is smaller than its counterparts, with a starchier texture, like sushi rice for example. Long grain rice, like basmati, on the other hand is longer, thinner and fluffier, making it a good all rounder. Finally medium grain rice fits in between the two, it has the size and shape of long grain rice, but with the texture of short grain rice, making it ideal for savoury creamy recipes like risotto. However, if you’re looking for the healthiest whole food option above all else, your best bet is to go for either long grain brown rice or wild rice. Both brown and wild rice are packed full of fibre, protein and a variety of vitamins and minerals, while also having low to middling glycaemic indexes, making both of them a great source of slow burning energy. Two top tips to cook rice perfectly every time. - It is always best to thoroughly wash your rice before you cook it, not just to remove any unwanted debris but also to remove excess starch. Excess starch is often what gives rice an unpleasant sludge-like texture which can derail an entire meal. - Different ratios of water to rice can drastically alter the texture of your rice, for example when cooking white rice, a ratio of 2:1 (liquid to rice) will produce a softer rice, whereas a ratio of 1:1 will produce a tougher chewier final result. 2. Quinoa, an amazing superfood.Quinoa is an incredible superfood that definitely deserves a place in your pantry, mainly because of its status as a complete protein. The term complete protein refers to a food that contains all 9 amino acids that humans can’t produce on their own. Outside of animal products, complete proteins can be quite hard to come by, making quinoa especially useful for those on plant based or vegan diets. As well as being protein-dense, quinoa is a great source of iron, magnesium, potassium, vitamin E and fibre. How to cook with quinoa.Quinoa is best used as an alternative to rice or couscous, and it is incredibly easy to prepare. Simply add quinoa to a pan with water, bring it to a boil and then simmer for around 15 minutes before draining, then fluff with a fork and enjoy. If you’re stumped and looking for a good place to start, we recommend this easy quinoa and bean salad, packed full of nutrients and great on a hot summer’s day. 3. Nuts, perfect for snacking, baking and cooking.Each nut is different, with their own uses, flavours and all important health benefits, and while we can’t cover all of them here, here are some of our favourites. - Almonds are packed full of healthy fats, protein, fibre and vitamins, making them one of the best nuts to incorporate into your diet. Whether you’re baking with them, using them to make flour or butter, or just snacking on them straight from the bag, they are truly incredible. - Walnuts are an amazing source of omega 3 fatty acids, in particular alpha linoleic acid, which is incredibly important in reducing inflammation and could even lower the risk of heart disease. Walnuts are incredibly versatile and work perfectly in salads, breakfasts, sauces, and of course in baking. - Brazil nuts are one of the best sources of antioxidants you can come by, but they also contain the vital nutrient, selenium. Selenium is crucial for countless bodily functions, including thyroid function and support of the immune system. Brazil nuts can make for a great snack, but they really shine when used in baking, or as a means to really boost the nutritional content of a meal. 4. Seeds, a quick and easy way to make a meal even healthier.Much like nuts, there are obviously too many types of seeds to cover here, so we’ll go through a couple of our best picks. - Pumpkin seeds contain a wide range of antioxidants that make them a powerful tool for maintaining a healthy heart and a good immune system. Raw or roasted, pumpkin seeds can be a delicious snack on their own, or work amazingly as a healthy salad topper. - Sunflower seeds, like walnuts, contain an abundance of fatty acids, in particular the fatty acid linoleic acid. On top of their healthy fat content, sunflower seeds are also rich in protein, magnesium and zinc, making them a great all-rounder. Just like pumpkin seeds, sunflower seeds work as a snack, in baking or as an ingredient in healthy savoury meals. Why you should stock your pantry with whole foods.These whole food staples we’ve mentioned above are just the start, there are so many more that deserve a place in your kitchen. Whether you’re looking for herbs, spices, proteins or fruits, by stocking up on whole foods, you can really give your cooking a significant healthy boost. Not only do whole foods contain far more nutrients than processed foods, they are also the best way to avoid harmful ingredients, while also keeping your bank account healthy at the same time. So don’t hesitate to jump into the world of Whole Foods, you’ll notice the difference in no time.

When most people think of healthy eating, they often think of massively restrictive diets, and worst of all no snacking, but this is a common misconception. In reality healthy snacks can make up a great part of a healthy diet, not only satisfying your hunger but also providing your body with even more nutrients. We’ve compiled a list of the best healthy snacks you should be including in your diet, and most importantly their nutritional benefits. Nuts Typically nuts are viewed as a salty bar snack, but this couldn’t be further from the truth. If you avoid overly salted and artificially flavoured nuts, then you can not only have a delicious snack, but also one with countless health benefits. Obviously there are too many nuts to mention in one paragraph, so we’ll focus on our top picks. Almonds are one of the best nuts to snack on, and their subtle sweet flavour means they are great to eat straight out of the bag without any need for additional flavourings. Not only are almonds delicious, but they also contain heaps of vital nutrients. Almonds are rich in healthy fats, fibre, protein and vitamin E. Similarly pistachios, and brazil nuts are a great source of protein and fibre, and should definitely be a staple part of your weekly shop. Dried fruits Dried fruits are another great snack, particularly for when you’re on the move and need a quick energy boost, and there are a lot of great options to choose from. In particular, raisins make for an excellent healthy snack. Raisins, like dried apricots, figs and prunes, are incredibly rich in antioxidants, vitamins and minerals, while also providing an amazing source of energy. The consumption of raisins has also been found to greatly improve digestion, due to their incredibly high fibre content. Raisins are also a great option for anyone looking to carefully manage their weight, as they are incredibly satiating, keeping you feeling fuller for longer. Dried mango is another amazing healthy snack, especially for those with a bit of a sweet tooth. As mangoes have a natural sweetness, you can enjoy organic dried mango without having to worry about added sugar or artificial sweeteners, and you’ll find yourself replacing chocolate and ice cream in no time. Not only is dried mango a delicious snack, but it is also incredibly high in vitamin A and C, while also containing a wealth of antioxidants. SeedsMuch like nuts, seeds are a great snack for when you’re craving something crunchy on the go, and typically they are packed full of healthy fats, fibre and protein. Each seed comes with their own flavour and health benefits, so it's important to examine each of them individually if you’re looking to maximise the benefits. Pumpkin seeds contain a wide range of antioxidants that make them a powerful tool for maintaining a healthy heart, and good immune system. Pumpkin seeds are also an amazing source of vitamin E, which is vital for maintaining healthy skin, and strengthening your eyesight. Sunflower seeds are another perfect snack to add to your shopping list, mainly due to their abundance of fatty acids, in particular the fatty acid linoleic acid. Linoleic acid is an omega 6 fatty acid that our bodies can’t produce naturally, and is vital for heart and skin health. Healthy snacks to make at homeIt’s often easier to avoid the temptation of unhealthy snacks if you’re looking for something to eat at home rather than while you’re out and about, and more importantly it allows you the opportunity to make your own healthy snacks! By focusing on using organic (and if possible fresh) produce and avoiding recipes that are too high in salt and sugar, you can really improve the quality of your snacks and get far more nutrition than you would from chocolate or ice cream! Here are our picks for some of the best healthy snacks you can easily make yourself at home: ● Banana bread is a great way to use up overly ripe bananas, and provided you use pure maple syrup instead of sugar, it can be a great healthy alternative to a store bought cake. Bananas are one of the best sources of potassium, which serves to regulate the amount of fluid in your body while also keeping your heartbeat healthy, and helping nerves to function. For a twist on classic banana bread, we recommend this delicious spiced carrot version. ● Granola bars are obviously healthy, but they are also surprisingly easy to make at home! As oats are the main ingredient in granola bars, they come with all of the associated health benefits, most famously their long releasing energy that will keep you from needing to snack again and again. These lemon and chia granola bars are not only delicious, but also contain a wealth of benefits from the chia seeds, one of the world's most popular superfoods. Chia seeds work wonders for digestive and gut health, so when combined with oats they really do form an incredibly healthy snack. ● Celery and hummus is maybe the most traditional healthy snack, but that doesn’t mean it has to be boring. By making your own hummus you can not only make something far nicer than you’d find in the shops, but also experiment with new flavours. This purple hummus is not only a visually stunning dip, but it also brings a new depth of flavour with the help of beetroot. Beetroot is a fantastic vegetable to include in your diet, particularly for those looking to improve their blood pressure and heart health. Don’t be afraid to experimentThese snacks and recipes are a great starting point for healthy snacking, but don’t be afraid to experiment with exciting new options. As long as you’re avoiding ultra processed foods and placing a renewed focus on mindful eating, you really can’t go wrong. Hopefully these ideas can inspire you to change how you snack, and what you look for in a dish, and if you’re lost for new ideas, we have plenty more recipes available here to get you started.

Easy and healthy ways to increase your magnesium intake Why is magnesium so important? Magnesium is an essential nutrient responsible for the correct functioning of your body. It can help improve your mood, boost mental health and performance, combat depression, raise energy levels, regulate blood sugar, and even improve your sleep. What are they symptoms of magnesium deficiency? The symptoms of magnesium deficiency include: insomnia, anxiety, muscle spasms, restless leg syndrome, nausea, low blood pressure, confusion and irritability. These symptoms usually indicate an underlying health condition like thyroid imbalance, gastrointestinal diseases, pancreatitis, diabetes and kidney disease. How do you get 100% of magnesium daily? There are many magnesium supplements available on the market, but you can get it naturally from eating more healthy foods. In fact, most people get magnesium from a healthy, balanced diet. If you are concerned about a magnesium deficiency, you may consider increasing magnesium consumption by incorporating more magnesium-rich foods into your diet. Whole foods rich in magnesium The diets rich in whole foods like nuts, seeds, legumes, whole grains, leafy greens, and healthy fats will provide you with enough magnesium to keep your body healthy. Among those, nuts, seeds, whole grains and leafy greens have the highest magnesium content. Here's a list of ingredients which are a good source of magnesium per 100g: Nuts: Almonds: 268 mg Peanuts: 168 mg Brazil nuts: 376 mg Cashews: 251 mg Peanut butter (100% peanuts, smooth): 154 mg Seeds: Pumpkin seeds (dried): 592 mg Flaxseed: 392 mg Chia seeds: 335 mg Whole grains: Quinoa: 64 mg Brown rice (cooked): 43 mg Whole-wheat bread (1 slice): 23 mg Legumes: Edamame: 224 mg Black beans: 172 mg Chick Peas: 115 mg Black-eyed peas: 60 mg Vegetables and fruits: Spinach, boiled: 157 mg (1 cup). Avocado: 58 mg (1 medium seize). Kale: 33 mg Banana: 32 mg (1 medium size). Swiss chard: 29 mg (1 cup). Broccoli: 21 mg/100g Plant-based staples: Tofu: 74 mg Soy milk: 61 mg Dark chocolate: 65 mg What is Magnesium water?