I agree, this heading sounds a bit like an oxymoron. How could one possibly come up with tasty, filling, healthy recipes that have only a handful of commonly available ingredients that don't cost the world? Surely, this is stuff of Science Fiction ... even my children couldn't think up a story like this!

When actually, the lovely Roz Purcell has put her very beautiful and clever head to use again ... she admits to being able to eat a horse under the table (my words) and pretty much feeling hungry all the time. A Natural Born Feeder, by her own admission. Surely, one can take advice from someone who manages to eat well. This time around, she has come up with a fantastic little cookbook full of above named (impossible) recipes: Half Hour Hero.

If you are still with me, take this: she has moved from the "clean eating" bridage who are (pretty much) pretending to be eating "clean" all the time, have tons of fab food ideas all the time, whose every meal looks exquisite and who could pay for it...

No, this is not another Fad Diet coming your way, and you will not feel hungry-all-the-time ... I just thought a the sun has finally appeared it would be nice to gain a summer-ready body without starving oneself this year ... How? Read on ...

It is important to put a sensible long-term (3 months) plan in place that is realistic and easy-to-follow. This plan comprises:

• Regular, routined meals (Blood Sugar Balancing)

• Eating your carbohydrates before 2pm in the day

• Drinking up to 2l of herbal teas or fresh water daily

• Increasing your vegetable intake

• Healthy, sustaining meals and snacks

Right, let’s get started …

Blood Sugar Balancing (BSB) is the cornerstone of healthy living every day. Feed your body right to avoid the jitters, anxiety, cold sweats, poor concentration, lack of energy, insomnia, tearfulness, bloating, hunger pangs and cravings, etc.

In the long run, poorly balanced blood sugar levels may lead to: weight gain, anxiety, lack of confidence, metabolic s...

There was a big article in last week’s Irish Times entitled “Irish people are wasting millions on gluten-free fad”, which you may have read. (http://www.irishtimes.com/news/ireland/irish-news/irish-people-wasting-millions-on-gluten-free-fad-says-doctor-1.3054291) It raised some very valid points, including:

• People follow a gluten-free diet because certain celebrities are endorsing it, meaning people are “gullible” to dietary advice from pretty much anybody

• People spend over and above for gluten-free foods, which are not always a healthier option. They are often as high or even higher in sugar than standard gluten-containing varieties

• People follow the gluten-free diet without a clear need for it, and often don’t follow it strictly, making it pretty ineffective.

These raised points were very valid and certainly need to be discussed to help people understand more about gluten and following a gluten-free diet.

The condition on which the body has grown intolerant of gluten is...

How much salt is too much salt? What are the major sources of excess salt? How can we reduce the amount of salt in our daily diet?

These and other questions were answered in ye

sterday's interview with Dom on Spirit Radio: Salt Podcast

Recent research published in the Irish press revealed shocking statistics on our salt intake.  Irish men are eating more than twice as much salt as they should be eating (over 11g), and Irish women are eating 70% more salt than they should be eating.

Given the fact that there is a strong link between some health conditions and excess salt intake, these figures are nothing short of alarming. Excess salt has a detrimental effect on heart health by making arteries stiff, and by raising blood pressure.

Where do we find most salt in out diet? You have probably guessed it: in processed foods.

How can you reduce your exposure to salt and intake of salt?

• Try to reduce your intake of processed foods. Instead of buying ready-meals, invest in a soup maker or slow cook...

The fabulous Maggie Lynch of The Soul Food Company (https://www.facebook.com/TheSoulFoodCompany) has asked me to give my expert nutrition advice at her upcoming cookery class on Gluten- and Dairy-free cooking!

Maggie is hosting one of her excellent one-day cookery classes this Saturday at her demo kitchen in Shankill, Co Dublin. You will learn all you need to know about healthy, nutritious, delicious gluten- and dairy-free cooking. Delicious food, cooking presentations, and free recipes to go home with - after tasting all the delicious food yourself first over a relaxed lunch ...

All this for €130 (-15% discount!) & on top: my expert nutritional advice FREE

To book: https://www.facebook.com/TheSoulFoodCompany

Grassroots Nutrition - Glowing Health from the Inside Out. Based on Science, enriched with experience, and delivered for the real world.

www.grassrotsnutrition.ie

Is There Possibly A Link Between Lower Back Pain And Nutrition?

Most of us suffer from lower back pain at some stage in our lives, in fact it is the most debilitating condition office works face today and a main reason for days taken off work. As an article in today’s Irish Times points out, research points towards anti-inflammatory pain killers not being the answer to back pain. They do give short-term relief from the pain, but they do not work long-term.

In fact, anti-inflammatories are riddled with dangerous side effects such as stomach ulcers and bleeding, so researchers recommend against using them too frequently. You can read the article here: http://www.irishtimes.com/news/health/ibuprofen-not-the-answer-for-back-pain-study-finds-1.2962189

Nutrition can, in some cases, help alleviate lower back pain by reducing incidence of constipation. Constipation is actually quite common in today’s world of little or no movement, exercise or fibre in the diet. Many people may not even realize t...

An eye-opening article in The Irish Times today reminds us just how bad sugar is for the body, and how we are abusing it to our detriment.

(http://www.irishtimes.com/life-and-style/health-family/is-sugar-the-new-smoking-1.2943028)

The 5 Truths about Sugar:

1) Sugar is an empty calorie - meaning: there is no nutritional value in sugar. When you eat it, you rob your body of vital nutrition. Eating sugar is like drawing from your bank account, as digesting the sugar will draw nutrients out of your body that it actually needs to run and repair itself every day. So if you want to grow old healthily, don't overdraw your account!

2) Sugar causes diabetes, systemic inflammation and thus chronic disease - this may sound like a mouthful and can be difficult to digest news. But excess sugar really does throw your system and overloads your organs (especially your pancreas and liver) and leads to diabetes (where your pancreas's ability to produce insulin packs in), and fatty liver (where your liver's o...

I don't make New Year's Resolutions. Ever. So I cannot break them and then beat myself up over having broken them.

What did I eat over Christmas? Probably just the same foods you ate, we all ate. I do not beat myself up over having gained a few pounds. I actually look forward to getting back to healthier ways and to bringing my body back into shape.

'Tis easy-as ...

If you are still reading, please take this from me: eating healthily is very easy, convenient, yummy, filling, satisfying and suits you. If you would like to join me on a journey to learning about good food that tastes good then make sure not to miss any of my upcoming newsletters and blog posts ..

Here some totally easy totally delicious tried-and-tested fool-proof recipes to get you started:

Fresh Berry Medley

open a punnet of blueberries, a punnet of raspberries, and a punnet of whatever-berries into a lovely dish, sprinkle with some natural yoghurt and maple syrup or honey, and enjoy ...

Kale Crisps

Pre-heat the oven to about...

Just as we thought we had left the high-carb, low-fat 1980's firmly behind us, the Irish government throws us a bomb: the all new, revised, updated, latest research-based Food Pyramid.

For those of you who thought the Food Pyramid was in the past: yes, it is. Governments have scrapped the idea as being unhealthy and unrealistic and have introduced a food plate (which you may, or may not, agree with).

During the decades of Food Pyramids leading our nations we have gained more weight than ever before, are facing an obesity crisis, Type 2 Diabetes crisis, autoimmune disease crisis and a cancer crisis. Arguably, all of the above are firmly linked to the modern diet. Soooo, why oh why should we listen to yet another, albeit "revised" Food Pyramid? Have we not learned from our mistakes? Is the writing not on the wall?

If you would like to read up about good eating advice for a well nourished body, then I refer you to the ANH Food Plate, which is probably the closest thing to sound nutrition you...

Have you ever thought about winter-specific superfoods and remedies one can make easily ?

We all love Apples

Contains loads of: Vitamin C, fibre, fruit sugars, protein, good fats and blood sugar balancing cinnamon. The fibre in apples, pectin, is a particular immune protector as it lines the intestinal walls where 70% of our immune system is located. Stewed apples are best for this.

Delish apple treats: Thinly slice your favourite apple, put on a serving plate, cover with a little nut butter of your choice (peanut or almond are great), a drizzle of honey and a dash of cinnamon. An irresistible treat for young and old.

Root Vegetables and squashes

Carrots, Parsnips, turnips, beetroot, sweet potatoes, squash, pumpkins

These are all teaming with nutrients, in particular B Vitamins (think red colours !), to help support your mood and energy levels in winter. They are also genuine winter comfort food, high in carbohydrates to really « hit the spot » and feed a craving.

Enjoy sweet potato...