Blog Post Sample 3... i.e., Breathing
Example text
Blog Post Sample 3... i.e., Breathing
Related Posts
Delicious Recipe
This delicious tart was created by the wonderful Jade from Panaceas Pantry - combining rich hazelnut, sweet berries and a little Foraged goodness into one gorgeous and nourishing recipe. We hope you love it as much as us! Ingredients: Raspberry Jam 1 cup (140g) raspberries ¼ cup pure tart cherry juice 2 Tbsp chia seeds 3 tsp Foraged For You Mothers Blend Chocolate hazelnut crust 2 cups (260g) hazelnuts without skins (blanched) 3 Tbsp raw cacao powder 200g (approx 15) pitted Medjool dates Chocolate layer 50g dark chocolate 1 tsp coconut oil or extra virgin olive oil Raspberry cashew filling 2 cups (280g) raw cashews, soaked 4 hours in water 3 Tbsp pure maple syrup 1 ½ cups (200g) raspberries, at room temperature ¼ cup (60g) pure tart cherry juice, at room temperature 1 Tbsp lemon juice 50g cacao butter, melted (see notes) 2 tsp Foraged For You The Mothers Blend To serve Fresh berries, chopped Pana white chocolate optional Method: Grease a large flan or tart tin with a removable base and set aside. Make the jam first. Add everything except the Mothers Blend into a small pot or frypan and cook over low heat until the berries have broken down. For defrosted berries this will only take a few minutes, for fresh or frozen berries this will take up to 10 minutes. Mash the berries as you go. Turn off the heat and cool to room temperature before adding the Mothers blend and stirring through. Set aside. Make the base. If your hazelnuts are raw roast them for 10 minutes at 180C, or until they start to deepen in colour and release their oils (they should look oily or shiny). Cool for 10 minutes then add to a food processor with cacao and dates. Blend for 1-2 minutes or until the the nuts and dates are finely chopped and the mix starts to stick together. If your dates were on the dry side you may need to add more- test the mixture by squeezing and rolling into a ball. If it doesn't hold its shape add more dates and blend through. Press the mixture into the flan/tart tin, making sure you have an even layer over the entire base and up the sides. Melt the dark chocolate and oil in a heat proof bowl and pour over the hazelnut base. Use a spoon to quickly spread the chocolate all over the base- this will create a barrier between the base and the creamy filling, keeping the base from absorbing extra moisture. Allow the chocolate to set for a few minutes then pour the jam in and spread over the base. Freeze for 30-60 minutes then, while frozen, lift the hazelnut crust out of the tart tin and set on a serving plate. Sit in the fridge while you make the filling. Raspberry filling. Drain cashews and add to a blender with all the remaining ingredients. Blend until very smooth and creamy, using your blender tamper as required. Pour the creamy raspberry filling into the tart and spread around. Use a spoon to make the top look a little swirled, so it looks extra pretty. Decorate as desired - we added a splash of cherry juice to the swirls, chopped berries and good quality white chocolate. To serve it is best to place the tart into the fridge for 4 hours (or overnight). If you're in a rush 1-2 hours is ok, it'll just be a little more messy to eat (but just as delicious). Always store in the fridge and this cake is freezer friendly (just freeze without any decorations). Enjoy! NotesTo melt cacao butter follow a double boiler method. Melt until completely liquid then remove from heat and set aside to cool until it is just warm to the touch.
Learn more
EXAMPLE POST: Vitamin D: Shining a Light on Fertility, Conception and Pregnancy
Have you ever been told to optimise your vitamin D levels prior to conception? In today's blog we will uncover the fascinating connection between vitamin D (which by the way, is actually classed as a hormone!) and the delicate dance of fertility, conception and pregnancy. We will delve into the importance of this essential vitamin and how it positively impacts health outcomes for both mum and bub. Prepare to discover some illuminating facts and how to optimise your vitamin D levels through a wholesome diet! The Power of Vitamin D in Fertility and Conception Have you ever been told to optimise your vitamin D levels prior to conception? In today's blog we will uncover the fascinating connection between vitamin D (which by the way, is actually classed as a hormone!) and the delicate dance of fertility, conception and pregnancy. We will delve into the importance of this essential vitamin and how it positively impacts health outcomes for both mum and bub. Prepare to discover some illuminating facts and how to optimise your vitamin D levels through a wholesome diet! Before we delve into pregnancy, let's explore the remarkable influence of vitamin D on fertility and conception. Studies have shown that adequate vitamin D levels contribute to improved fertility outcomes in both women and men. It plays a significant role in regulating reproductive hormones, promoting optimal functioning of the reproductive system, and impacts quality of both sperm and egg. For women, vitamin D is believed to have a positive impact on egg quality. It influences the maturation and development of follicles in the ovaries, aiding in regulating menstrual cycles and promoting regular ovulation. Vitamin D is involved in the synthesis and metabolism of progesterone due to its ability to modulate the gene expression and enzyme activity that is responsible for the conversion of cholesterol into progesterone in the body. As progesterone is the predominant hormone promoting healthy uterine development, this dramatically influences the implantation process. In men, it also regulates reproductive hormones including testosterone. Vitamin D is known to enhance sperm quality, count, and motility, increasing the chances of successful fertilisation. Deficiencies of vitamin D in men have been associated with decreased sperm count and motility, higher sperm morphology (irregular size and shape) and erectile dysfunction. So, if you're planning to expand your family, ensuring sufficient vitamin D levels is a bright idea! Vitamin D's Role During Pregnancy and Beyond During pregnancy, vitamin D continues to shine, benefiting both the mother and the developing baby. The improved health outcomes associated with optimal vitamin D levels include but are not limited to: Strong bones and teeth: Vitamin D works alongside calcium and phosphorus to promote proper bone and tooth development in the baby. It reduces the risk of gestational rickets and ensures the baby's skeletal system is robust and healthy. Healthy immune system: Vitamin D enhances the immune response, reducing the risk of infections for both the mum and bub. It plays a vital role in preventing conditions like pre-eclampsia, gestational diabetes, and bacterial vaginosis. Reduced risk of complications: Adequate vitamin D levels have been associated with a decreased risk of gestational hypertension, preterm birth, and low birth weight. It also contributes to a lower likelihood of postpartum depression in mothers. Cognitive development: Vitamin D plays a role in cognitive development and may contribute to improved brain function in infants including impact on neurotransmitter regulation and epigenetic regulation, having overall neuroprotective effects. Dietary Strategies for Optimising Vitamin D Levels While sunlight is an excellent natural source of vitamin D, the amount absorbed depends on various factors such as location, season, skin pigmentation and genetics. Fortunately, we can boost our vitamin D levels through diet. Here are some food sources and strategies to help you get your daily dose: Fatty fish: Indulge in oily fish like salmon, trout, and mackerel. These fish are not only a rich source of Omega-3 fatty acids but also provide a significant amount of vitamin D. Eggs: Eggs are a versatile and nutritious choice, containing vitamin D in the yolk, along with choline, Vitamin A, Vitamin E, B12 and folate. Mushrooms: Certain mushrooms, especially those exposed to ultraviolet light, can be a good source of vitamin D, especially if you are more plant-based. Consider including shiitake, maitake, or portobello mushrooms in your meals. Cod liver oil / cod liver: Cod liver oil is an excellent source of both vitamin D, vitamin A and Omega-3 fatty acids. One teaspoon of cod liver oil provides approximately 450IU of vitamin D, making it one of the richest food sources available. Beef liver: A 100-gram serving of beef liver can provide around 50IU of vitamin D. While it may not be as high in vitamin D as cod liver, it is highly bioavailable, and beef liver offers other essential nutrients like iron, zinc, and B vitamins. Vitamin D, the ‘sunshine vitamin’, plays a vital role in fertility, conception, and pregnancy. From supporting healthy reproductive function to ensuring optimal development of the baby, its benefits are undeniably crucial for the wellbeing of both mum and bub. By maintaining adequate vitamin D levels, you can give yourself the best chance of a smooth and healthy pregnancy and beyond. Let vitamin D illuminate your path to parenthood! References: Australian Government National Health and Medical Research Council. (2013). Australian Dietary Guidelines. Retrieved from https://www.eatforhealth.gov.au/guidelines Cannell, J. J., Hollis, B. W., Zasloff, M., & Heaney, R. P. (2008). Diagnosis and treatment of vitamin D deficiency. Expert Opinion on Pharmacotherapy, 9(1), 107-118. Gernand, A. D., Simhan, H. N., Klebanoff, M. A., Bodnar, L. M. (2013). Maternal serum 25-hydroxyvitamin D and measures of newborn and placental weight in a U.S. multicenter cohort study. The Journal of Clinical Endocrinology & Metabolism, 98(1), 398-404. Haugen, J., Brantsæter, A. L., Alexander, J., Meltzer, H. M., & Lundqvist, A. (2009). Vitamin D supplementation and reduced risk of preeclampsia in nulliparous women. Epidemiology, 20(5), 720-726. Palacios, C., & Gonzalez, L. (2014). Is vitamin D deficiency a major global public health problem? The Journal of Steroid Biochemistry and Molecular Biology, 144, 138-145. SACN (Scientific Advisory Committee on Nutrition). (2016). Vitamin D and Health. Retrieved from https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/537616/SACN_Vitamin_D_and_Health_report.pdf Wagner, C. L., & Greer, F. R. (2008). Prevention of rickets and vitamin D deficiency in infants, children, and adolescents. Pediatrics, 122(5), 1142-1152.
Learn more
Blog Post Sample 2... i.e., Daily Nutrients
Blog Post Sample 1... i.e., Science and Wellness Example text
Learn more
