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Wholesome Living

Wholesome Living magazine is your guide to a healthy whole foods lifestyle. Read about nutrition, natural foods, healthy cooking ingredients, herbs and spices, and the benefits of whole food plant-based diet for your body and mind. Get inspired by our delicious whole foods recipes and change the way you cook and eat at home. Delight in the goodness of real food and learn how to make better food choices to enjoy a longer life
Celtic sea salt - a must-have staple in your pantry
Celtic sea salt - a must-have staple in your pantryBy Agi K - 02/11/2023

What is Celtic sea salt? Celtic sea salt is moist salt harvested by hand on the coast of France. The salt has been traditionally harvested in those regions for over a thousand years! The salt crystals are created by the evaporation of sea or ocean water by the sun. Sea salt is fully mineralised salt of the highest potency, containing minerals and natural trace elements essential to the human body. Benefits of Celtic sea salt Sea salt improves digestion by helping to break down the complex carbohydrates of vegetables and grains. Natural Celtic sea salt does not create thirst, and in fact, it helps your body in hydration. Sea salt is often promoted as a healthier option than table salt. However, both sea salt and table salt have the same basic nutritional value. They contain comparable amounts of sodium by weight. That's why you should never forget to consume salt in moderation. What is the difference between sea salt and table salt? Sea salt has a different taste and texture than table salt. It is available in larger grains or crystals, while table salt comes in much tinier fine grains. Table salt is mined from underground and needs to be processed in order to remove other minerals, and then it's usually fortified with iodine. Sea salt doesn't have to go through this process. It has a natural iodine content, however, it's quite small. Cooking with sea salt Sea salt is used to enhance the flavour and aroma of food. It can provide a different mouthfeel to the dishes and may change flavour due to its different rate of dissolution. Some chefs claim sea salt is tastier than table salt. Sea salt has a slightly less intense salty flavour, so you might want to add more of it to the food than table salt. Storing Celtic sea salt The moist, coarse sea salt crystals are best stored in natural clay or wooden containers that allow the salt to “breathe”.

Almonds can help you lose weight - New study
Almonds can help you lose weight - New studyBy Agi K - 26/09/2023

It is estimated that more than 1.9 billion adults worldwide are overweight; this includes 650 million people with obesity. In the UK, more than half of the population is overweight or obese. The NHS data shows that 1 in every 4 adults and around 1 in every 5 children 1 are living with obesity. The Health Survey for England 2021 estimates that 25.9% of adults in England are obese and a further 37.9% are overweight but not obese. Between 1993 and 2019, the proportion of adults in England who are obese rose from 14.9% to 28.0%, while the proportion who were either overweight or obese rose from 52.9% to 64.3%. It is a huge problem for many of us and managing the proper weight is a great challenge. What is the first thing you think about when you want to lose weight? Stop snacking between meals and ditching all kinds of snacks, right? But does it have to include healthy snacks like nuts? New research from the University of South Australia shows that one type of nuts - almonds, can actually help you lose weight. This is the most extensive study of its kind up to date, and it proves that nuts can support a healthy diet for weight management and cardiometabolic health. The study included 106 participants who completed a nine-month eating program (a three-month energy-restricted diet for weight loss, followed by a six-month energy-controlled diet for weight maintenance). In both phases, 15% of participants' energy intake comprised unsalted whole almonds with skins (for the nut diet) or 15% carbohydrate-rich snacks such as rice crackers or baked cereal bars (for the nut-free diet).The scientists found that adding almonds as supplements to an energy-restricted diet helped people lose weight and improved their cardiometabolic health. The energy-restricted diets supplemented with Californian almonds as healthy snacks had excellent results, helping people successfully reduce their body weight by about 7 kilograms. The study researcher, Dr Sharayah Carter, said: "Nuts, like almonds, are a great snack. They're high in protein, fibre and packed with vitamins and minerals, but they also have a high-fat content, which people can associate with increased body weight.""Nuts contain unsaturated fats -- or healthy fats -- which can improve blood cholesterol levels, ease inflammation, and contribute to a healthy heart", she added. "In this study we examined the effects of an almond-supplemented diet with a nut-free diet to identify any influence on weight and cardiometabolic outcomes. "Both the nut and nut-free diets resulted in approximately 9.3% reduction in body weight over the trial. "Yet the almond-supplemented diets also demonstrated statistically significant changes in some highly atherogenic lipoprotein subfractions, which may lead to improved cardiometabolic health in the longer term. "Additionally, nuts have the added benefit of making you feel fuller for longer, which is always a pro when you're trying to manage your weight."

How to make your porridge healthier and more delicious?
How to make your porridge healthier and more delicious?By Agi K - 14/09/2023

How do you upgrade porridge? Check our quick and easy tips for an amazing healthy home-made bowl of oatmeal:1. Make it with nut milk like hazelnut milk, almond milk or cashew milk. Whether you use it for porridge or an oat bowl pant-based milk made with nuts will enhance the flavour of oats. 2. Add some fresh fruit like sliced banana, apple or berries. Fresh fruits will bring your porridge to another level. Mixed or topped with fruits, your porridge will provide you with more fibre and essential vitamins (health bomb!). 3. Add some nuts, like almonds, hazelnuts, peanuts, pistachios and more. Nuts are a great companion to oatmeal. They will make it even healthier (another health bomb!) and give it an extra crunch. 4. Top it with chia seeds, hemp seeds or flaxseed. Seeds are a fantastic topping for nearly every dish. Paired with porridge, they will give it an extra crunch, extra fibre and healthy omega-3 fatty acids. 5. Add some aromatic spices like turmeric, nutmeg, ginger or cinnamon. Many spices will be great to upgrade your porridge. Start with a bit of cinnamon, then add some turmeric, nutmeg or ginger and create your favourite porridge seasoning. They will make your porridge warmer and add a few health benefits as well. 6. Add some agave or maple syrup instead of sugar. If you need a bit of sweetness, skip the sugar, and instead go for agave or maple syrup. 7. Add a dash of your favourite juice. Fruit juice is also a great sweetener for porridge. If you decide to use it, remember to reduce the amount of milk. 8. Use organic oats and top-quality sea salt. Quality matters also when it comes to every food, even salt.

Sauerkraut, kimchi and kombucha will help you cure hangover
Sauerkraut, kimchi and kombucha will help you cure hangoverBy Agi K - 12/09/2023

Suffering from a terrible hangover after Saturday night? Fermented foods like sauerkraut, kimchi and kombucha are the key to cure headaches and nausea related to hangovers. These incredibly nutritious and gut-friendly foods are among the most effective natural remedies that help you recover. If you partied hard the previous night and are now feeling dehydrated and craving a full English breakfast with a coffee latte or a large soft drink, think of a more healthy breakfast option with the addition of some fermented foods like sauerkraut, kimchi and drink a kombucha of kefir. These probiotic-rich foods will boost your digestive system health. They contain live bacteria which have a positive impact on the gut microbiome, something which can get damaged with excess alcohol consumption. Alcohol can be harmful to the gut. It disturbs the short-chain fatty acids, which are responsible for maintaining gut health by reducing inflammation and regulating immune function. In the body, the alcohol is converted into acetaldehyde and later into acetate, which then disturbs the short-chain fatty acids and causes hangover symptoms. Fermented foods keep the gut healthy and improve the intestinal barrier function, so it is less affected by alcohol. If you consume fermented foods after drinking, they will help you remove the alcohol from your body and reduce the hangover symptoms. A short-chain fatty acid known as butyrate which is found in some kombuchas, can help restore he ratio.

Fermented foods have great impact on your gut - New study
Fermented foods have great impact on your gut - New studyBy Agi K - 11/09/2023

Fermented foods are becoming more popular in recent years. Whether you buy plant-based fermented foods in an online health food shop or make them at home, you probably already know they are a great addition to a healthy diet. More and more scientific research proves they positively affect our digestive health. In the latest study from the University of Minnesota, the researchers analysed the effects of lacto-fermented vegetables, such as kimchi or sauerkraut, on bacteria that make up the gut microbiome. The study results were published this summer in the journal Gut Microbiome.The researchers collected faecal samples from 23 people who frequently consumed at least one serving of plant-based fermented foods such as kimchi or sauerkraut five times a week for two years. Then, they analysed the microbiomes of the participants and compared them to those of 24 people who never or seldom ate lacto-fermented vegetables or other fermented foods in the last two years. Before the experiment, the researchers conducted a detailed dietary examination of the participants. They found that both consumers of lacto-fermented foods and non-consumers started similarly regarding overall diet quality. According to the Healthy Eating Index (a measure of nutritional health), both groups were close to the American average score for adults, which is 58 out of 100. Participants who consumed lacto-fermented veggies were higher at 59 out of 100, and those who didn't consume fermented veggies had a score of 55 out of 100.

Turmeric - The queen of spices
Turmeric - The queen of spicesBy Agi K - 07/09/2023

What is Turmeric? Turmeric comes from the Curcuma Longa plant, which grows in India and other Southeast Asian countries. The dried root of the Curcuma longa plant is ground into vibrant yellow turmeric powder and used as a culinary spice and traditional medicine. Historically, it was used in Ayurveda, traditional Indian and Chinese medicine. It was used to cure skin disorders, the digestive system, respiratory system and joints. What are the health benefits of turmeric? The potential health benefits of curcumin include preventing and helping to fight inflammation. It is used in the treatment of numerous inflammatory conditions for its anti-inflammatory effects. Turmeric's anti-inflammatory properties have been compared to non-steroidal anti-inflammatory drugs (NSAIDs). Another active ingredient in turmeric is turmerone. Some studies suggest turmerone can support cognitive performance due to its neuroprotective properties. Organic Turmeric also helps improve metabolism and lets your body burn a significant number of calories, leading to weight loss. Turmeric is also promoted as a supplement for a variety of conditions, including digestive disorders, arthritis, respiratory infections, liver disease, depression, allergies and many others. Turmeric usually doesn't cause serious side effects when consumed in moderation, and cooking with turmeric is not a problem. However, high doses of turmeric (especially in supplements) may have a blood-thinning effect and can increase bile production. People with liver or bile duct problems should not take turmeric supplements. How to use Turmeric Powder? Turmeric powder is an essential ingredient of curry spice and the most important ingredient in many Indian recipes like curries, samosas, and bhaji. It gives the dishes their distinctive, vibrant yellowish colour. You can use 1-2 teaspoons per serving and add it to your soups, sauces, stews, curries, drinks, lattes or smoothies.

10 Spices perfect for Autumn
10 Spices perfect for AutumnBy Agi K - 14/10/2023

Turmeric Known as the queen of spices - turmeric is the primary ingredient for curry powder. It has excellent inflammatory properties and will prevent you from getting the first autumn cold. Add organic turmeric to tea, lattes, cakes, muffins, pancakes, soups, sauces and stews. Ginger Ginger originated in India and South East Asia. Its root can be used fresh or as ginger powder. It has a very fragrant, zesty, fresh flavour. It can be used for both savoury and sweet dishes, bakes, desserts and drinks. Organic ginger is packed with antioxidants and has excellent health benefits, including nausea relief, reduced bloating and gas, and fighting free radicals, as well as anti-inflammatory properties. Cinnamon Cinnamon powder is made from the bark of tropical, evergreen trees. Cinnamon sticks are pieces peeled off of the inside of the bark of the tree. Cinnamon has a very warming flavour. There are many reasons why you should add cinnamon to your diet. It contains antioxidants, which help fight free radicals and protect against disease, inflammation and ageing. Eating organic cinnamon regularly can reduce cholesterol levels and lower blood pressure. Cinnamon also helps improve gut health and dental hygiene. Cinnamon, similarly to ginger, can be added to all kinds of savoury and sweet dishes, especially cakes. Ceylon cinnamon also known as true cinnamon is a more expensive and difficult-to-find type of cinnamon. Allspice Although allspice is a single spice, it has the flavours of cloves, cinnamon, nutmeg and pepper. It is a warm-tasting spice that can be used for many warming feel-good autumnal dishes. Originating in Central America, allspice berries are harvested when green and fermented for a very short time, then dried, during which they turn brown. It is used for mince meat, meatballs, stews, warm beverages, and pumpkin dishes. Nutmeg Nutmeg powder is a fragrant spice made by grinding the seed of the nutmeg tree. It has an intense, warm, nutty, slightly spicy flavour. Use organic nutmeg powder in many recipes, especially in baking, for cakes, biscuits, and muffins. It also pairs well with vegetables like potatoes, cauliflower, asparagus, carrots, and pumpkin. Nutmeg is rich in antioxidants, which help protect against many diseases and ageing. Nutmeg also has antibacterial properties against dental diseases and bad breath. Cloves Cloves are the flower buds of the clove tree, an evergreen tropical tree that is native to Indonesia. Cloves are high in antioxidants and may help regulate blood sugar, improve digestion and fight against bacteria. Known for their anti-inflammatory properties, they can help with oral infections, dental pain, plaque buildup, respiratory conditions, nausea and hangovers. Add organic cloves powder to stews, sauces, roasts, bakes and hot beverages like tea and mulled wine. Anise Anise is one of the oldest known spice plants, native to the eastern Mediterranean. It was used by the Romans for culinary and medicinal purposes. It has a sweet and very aromatic licorice-like flavour. Today, organic anise is a very popular spice in Italian cuisine. It can be used for biscuits, cakes, candies and beverages. Anise contains chemicals that might decrease swelling, and act as insect repellent. People also use it for indigestion, constipation, migraine and many other purposes. Coriander Coriander powder is a spice made from ground coriander seeds, that come from an herb similar to parsley. It has a fragrant, warming flavour. Coriander is rich in immune-boosting antioxidants. It can promote good digestion and gut health, and it may help lower your blood sugar. It can also improve heart, skin and brain health. Add it to sauces, curries, soups and salads. Cumin Cumin powder is a spice made with ground cumin seeds that come from Cuminum Cyminum, a plant of the parsley family. Cumin pairs well with root vegetables like carrots, and beetroots. Add organic cumin seeds to cabbage, cauliflower, beans, chickpeas and pea dishes.

Healthy back to school snacks your kids will love
Healthy back to school snacks your kids will loveBy Agi K - 07/09/2023

It's time our kids go back to school! If you are looking for healthy snacks that are perfect for taking to school or after school, then this short list is for you. Eating healthy snacks can benefit your children in many ways. These healthy snacks will help your kids grow, develop and learn. To make your life easier, you can buy healthy snacks online and fill up your pantry with nuts, dried fruits, seeds, popcorn and dark chocolate. This way, you will always have some healthy snacks at hand. Popcorn Popcorn is a whole grain that is low in fat and rich in complex carbohydrates, making it a perfect snack for kids (if you don't add butter and salt). Corn has excellent health benefits for children. It contains a lot of dietary fibre, essential vitamins and minerals. High fibre improves digestion, helps avoid constipation, and stimulates digestive juices' secretion, keeping the bowels healthy. Popcorn also contains a good quantity of iron and calcium, manganese and phosphorous, which are vital for maintaining healthy bones and the functioning of cells. Additionally, corn is loaded with B vitamins, including vitamins B3, B6, pantothenic and folate acid, which are great for the brain and mood. Popcorn contains carotenoid antioxidants like zeaxanthin and lutein that help protect eye health. Nuts A handful of organic nuts or a serving of as little as 30g daily can benefit your kids in many ways. Nuts like almonds, walnuts, hazelnuts, peanuts, cashews, pistachios, macadamias and Brazil nuts are loaded with nutrients, protein and fibre to help children thrive and are an excellent fuel for the brain. In general, all kinds of nuts offer amazing health benefits, but every kind of nuts can also offer something special including preventing depression and anxiety. Walnuts contain high amounts of omega-3 fatty acids and DHA, which help fight inflammation. They contain twice as many antioxidants as other nuts, which improve cognitive functioning. Hazelnuts, almonds, pecans and macadamia nuts are heart-healthy. Almonds help improve your kid's memory. Pistachios are rich in oils that help preserve fatty acids and prevent inflammation. Macadamias also help in normal brain functioning. Dark chocolate Dark chocolate is a very healthy snack when consumed in moderation. It contains powerful antioxidants and flavonoids. Flavonoids improve blood flow to the brain, which can significantly improve memory and brain functioning. Veggies and Fruits Fresh vegetables are an obvious healthy snack. Packed with vitamins, they contain everything your children need to grow and develop in the right way. Dried fruits can be an excellent replacement for fresh fruits due to their longer shelf life. They contain all the nutrients of fruits but can last longer in your pantry. Your kids will love dried fruits like cranberries, dried apricots, cranberries, dates and figs.

Organic September celebrates healthier ways of making food
Organic September celebrates healthier ways of making foodBy Agi K - 05/09/2023

What is Organic September? Soil Association founded Organic September as a campaign aiming to raise awareness about organic foods and their benefits to our health and the environment. Organic September celebrates all the organic food producers do for climate, nature, and the health of people. What is organic farming? Organic farming is a way of growing crops without the use of pesticides and synthetic fertilisers. This way of farming aims to keep the soil and nature healthy.Organic foods are not grown with any chemicals and are not genetically modified. Moreover, they don't contain any artificial colours, preservatives and hydrogenated fats. Why are organic foods healthier? Being an organic food producer is not easy. In order to supply organic products, organic farmers and manufacturers must follow strict regulations, allow inspections every year and are obliged to acquire accreditation from an official certification body. For foods and drinks to have the organic certificate, at least 95 per cent of the ingredients must come from organic sources. Why is organic food better for the planet? According to Soil Association data, if the entire Europe switched to an organic food and farming system, there would be a 40 %drop in emissions. Half of this drop would result from a cut in the use of fossil fuel-based nitrogen fertilisers. Organic farming reduces the risk of environmental pollution and greenhouse gas emissions by restricting the use of chemical fertilisers and pesticides made from burning fossil fuels. Organic farmers must build fertile soils naturally, avoid monoculture and rotate their crops to keep the soil healthy. Organic farming is better for our nature and wildlife. Intensive farming practices, especially pesticide use, are the primary drivers of wildlife decline. Organic farms are homes for bees, birds and butterflies. According to the Soil Association, plant, insect and bird life is 50% more abundant on organic farms, and there are around 75% more wild bees on organic farms. Where can I buy organic food? You can buy organic foods in online whole food shops like Whole Food Earth. You will find a vast collection of healthy organic whole foods, including organic nuts, organic seeds, organic legumes, organic flours and more.

Himalayan salt lick - the best treat for your horse
Himalayan salt lick - the best treat for your horseBy Agi K - 23/08/2023

What is Himalayan pink salt lick? The huge blocks of salt were mined high up from the ancient Himalayan Mountains . Himalayan Rock Salt Licks are obviously distinctive in their pink colour. What is Himalayan salt lick used for? Himalaya salt lick is one of the purest forms of salt (sodium chloride) available. It provides the ideal way to offer your horses or cattle a natural form of salt with nothing added and nothing is taken away. Horses and ponies require supplementary salt on a daily basis. Salt is the one nutrient that horses will self-supplement to balance their diet. The Himalayan Salt Lick is best as it comes without unnatural flavours. Why is Himalayan salt lick better than conventional salt lick? The salt itself is exceptionally hardy, much more than the conventional white salt licks you may be used to. Himalayan Salts' respective toughness is actually an important quality as it's very weather resistant, meaning you're safe to hang them up in the field for your horses and ponies. Its hardness also really helps to stop horses and ponies from biting chunks off, a problem that occurs all too frequently when using conventional salt licks. How to use Himalayan salt lick? Hang the salt lick at a right height within easy reach of your horse. It can be hanged in stables, horse boxes on in field. Remember to attach it well for safety reasons. You can use salt licks for other animals on the farm - cows like it too! Hanging is the best way for animals to reach it and it allows easy rotation of the salt, which in turn greatly minimises the risk of uneven wear and ultimately helps to prevent premature breaking of the lick. Where can I buy Himalayan salt lick? Himalayan salt lick is available to buy online in the healthy food shops, like Whole Food Earth. You can order it here. (click on the link)

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