I’ve been putting together a few seasonal recipes in a book for you to download. You can get it by visiting my online store. I have lots of other freebies there too. Wishing you a good weekend! Until tomorrow, Chloe…
Since finding out my vitamin D levels were very low, I have been researching the best way to go about raising my levels. I have been aware of the Facebook group Vitamin D & Co-factors. UK for a while, and have decided to start…
I’ve been reading through Chris Masterjohn’s Vitamins and Minerals 101 Cliff Notes over the last few days. If you don’t know Chris Masterjohn and you are interested in nutrition – you should check him out. He has an encyclopedic knowledge of nutrients, how they work in our body, and how to get them from using a food-based approach.
One of the things that his cliff notes reminded me of is the amazing nutrient-density of liver and other organ meats. I used to make a big effort to eat liver every week (mostly chicken liver in the form of pate, or by sneaking it into recipes made from mince) but have got very slack recently and haven’t been eating it much.
Liver (and other organ meat) is the most concentrated source of just about every nutrient including essential amino acids, healthy fats, vitamins and minerals.
100g liver (beef, chicken, pork, lamb, turkey or goose) contains an excellent source of all of the following essential nutrients:
Protein
Liver is a complete protein containing all the essential amino acids that we must get from food.
Fats
*Arachidonic acid AA
*Omega-3 EPA
*Omega-3 DHA
Vitamins
*Vitamin A – it’s the most concentrated source of almost any food
*Vitamin B1
*Vitamin B2
*Vitamin B3
*Vitamin B5
*Vitamin B6
*Vitamin B9
*Vitamin B12
Minerals
*Copper
*Phosphorus
*Zinc
*Iron – the iron found in liver is also very easily absorbed and used by the body
*Selenium
It’s also a good source of the super nutrient Coenzyme Q10.
Another great reason to include liver and organ meats in your diet is that they are much cheaper than other types of meat, so great for anyone on a budget.
In the below table you can see a comparison of 6 types of liver. All values given are for 100g raw liver (one chicken liver weighs around 65-80g). You can see that you do not need to eat a lot of liver to get a rich source of many nutrients. We have highlighted in yellow where 100g of liver contains 50% or more of the RDA of that nutrient
When I received my PreCODE report, and also when I analysed my DNA report from 23andme using Genetic Lifehacks I found I was deficient in vitamin D and B12, and poor at converting plant-based beta-carotene into vitamin A in the form of retinol. Liver is a really good source of both B12 and vitamin A. Just 8g of liver provides the RDA of B12 and eating 100-200g of liver per week provides abundant vitamin A.
It’s quite hard to get hold of organic pate but I like Pyman’s Pate which you can buy from Eversfield Organic. Eversfield Organic are also great for organic, grass-fed meat and organic veg boxes.
Taking in the Good (write down three good things that have happened or that you have noticed)
What good things will you remember about today, the only Wednesday 23rd June 2021 we will ever have?
Until tomorrow,
Chloe x
Hello, I’m Chloe. I’m a nutrition and health coach and I’m on a mission to inspire & support women so they can go from feeling fatigued to feeling fabulous!
I help women who are FED up of being overweight, addicted to sugar and feeling tired ALL THE TIME to lose weight and optimise their health by fixing hormonal, digestive, autoimmune and energy issues.
My step-by-step programme, Revitalise, will help you lose weight, get back your energy, restore vitality and create lifelong health using the power of beautiful & delicious REAL FOOD.
I’m here to make it easy for you to eat healthy, delicious food without counting calories or feeling deprived. You’ll reset your relationship with food, shift your mindset and build new habits for a complete health transformation!
Disclaimer: All information provided is for informational purposes only, and is not to be construed as medical advice or instruction. Please consult your GP or a qualified health professional on any matters regarding your health and wellbeing. I am a nutritional educator and do not dispense medical advice nor prescribe treatment. While nutritional support can be an important complement to your medical care, a nutritional therapy program is not a substitute for the diagnosis, treatment, or care of a disease, illness, or injury by a medical provider. Nutritional evaluations and lifestyle assessments are not intended for the diagnoses of disease.
Disclaimer: chloearchard.com is a participant in the Amazon EU Associates Programme, an affiliate advertising programme designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.co.uk. Buying through our affiliate links does not cost you anything but helps us keep this website up and running. Thank you!
All information provided within this blog post is for informational purposes only, and is not to be construed as medical advice or instruction. Please consult your GP or a qualified health professional on any matters regarding your health and wellbeing or on any opinions expressed within this blog post. The information provided in this blog post is believed to be accurate based on the best judgment of the author. However, you as the reader must be responsible for consulting with your own GP or other health professional on matters raised within. chloearchard.com will not accept responsibility for the actions or consequential results of any action taken by any reader.
The material in this blog post may include information, products or services by third parties. Third Party Materials comprise of the products and opinions expressed by their owners. As such, chloearchard.com does not assume responsibility or liability for any Third Party material or opinions. The publication of such Third Party Materials does not constitute our guarantee of any information, instruction, opinion, products or services contained within the Third Party Material. Publication of such Third Party Material is simply a recommendation and an expression of our own opinion of that material.
As part of my ‘Year of Health’ project I committed to blogging every day. I knew that there would be some days where there was not a lot to report, but I have to post as a commitment to myself, and I don’t want to…
This month I have been focusing on optimising my nutrition. Although what we eat is really important, for many people changing ‘how’ they eat can be just as effective a strategy as changing ‘what’ they eat. Here’s an activity I often do with my…
“Then followed that beautiful season… Summer…
Filled was the air with a dreamy and magical light; and the landscape
Lay as if newly created in all the freshness of childhood.”
Henry Wadsworth Longfellow
Tonight / tomorrow morning the sun will rise at 04.31 – the summer solstice! Today we had a lovely little party to celebrate (as well as to celebrate Father’s Day!)
My daughter Olive who is 9, and very into magic, made a spell table. She decorated it with elderflowers, and picked sage, mint, rosemary and basil to create a potion. She put a little pot of honey out because honey is traditionally associated with the summer solstice. Then she added different candles and incense. It looked so cute!
The book that got Olive interested in magic is called The Green Witch: Your Complete Guide to the Natural Magic of Herbs, Flowers, Essential Oils, and More. (really this is just a book about connecting with nature, but making it about ‘magic’ is fun for kids).
Even though the weather here in Kent was pretty average, we sat outside and had a summer lunch – meat cooked in the wood fired oven and served with lots of seasonal salads.
Tonight we are going to watch the livestream sunset at Stonehenge. Due to the covid restrictions still being in place, Stonehenge have cancelled the summer solstice live event but you can watch it here.
Did you / are you doing anything to celebrate the summer solstice?
Taking in the Good (write down three good things that have happened or that you have noticed)
What good things will you remember about today, the only Sunday 20th June 2021 we will ever have?
Until tomorrow,
Chloe x
Hello, I’m Chloe. I’m a nutrition and health coach and I’m on a mission to inspire & support women so they can go from feeling fatigued to feeling fabulous!
I help women who are FED up of being overweight, addicted to sugar and feeling tired ALL THE TIME to lose weight and optimise their health by fixing hormonal, digestive, autoimmune and energy issues.
My step-by-step programme, Revitalise, will help you lose weight, get back your energy, restore vitality and create lifelong health using the power of beautiful & delicious REAL FOOD.
I’m here to make it easy for you to eat healthy, delicious food without counting calories or feeling deprived. You’ll reset your relationship with food, shift your mindset and build new habits for a complete health transformation!
Disclaimer: All information provided is for informational purposes only, and is not to be construed as medical advice or instruction. Please consult your GP or a qualified health professional on any matters regarding your health and wellbeing. I am a nutritional educator and do not dispense medical advice nor prescribe treatment. While nutritional support can be an important complement to your medical care, a nutritional therapy program is not a substitute for the diagnosis, treatment, or care of a disease, illness, or injury by a medical provider. Nutritional evaluations and lifestyle assessments are not intended for the diagnoses of disease.
Disclaimer: chloearchard.com is a participant in the Amazon EU Associates Programme, an affiliate advertising programme designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.co.uk. Buying through our affiliate links does not cost you anything but helps us keep this website up and running. Thank you!
All information provided within this blog post is for informational purposes only, and is not to be construed as medical advice or instruction. Please consult your GP or a qualified health professional on any matters regarding your health and wellbeing or on any opinions expressed within this blog post. The information provided in this blog post is believed to be accurate based on the best judgment of the author. However, you as the reader must be responsible for consulting with your own GP or other health professional on matters raised within. chloearchard.com will not accept responsibility for the actions or consequential results of any action taken by any reader.
The material in this blog post may include information, products or services by third parties. Third Party Materials comprise of the products and opinions expressed by their owners. As such, chloearchard.com does not assume responsibility or liability for any Third Party material or opinions. The publication of such Third Party Materials does not constitute our guarantee of any information, instruction, opinion, products or services contained within the Third Party Material. Publication of such Third Party Material is simply a recommendation and an expression of our own opinion of that material.
Tomorrow it’s the summer solstice! Today we are making everything elderflower in preparation. Here’s what we are making: Elderflower Cordial Ingredients (makes about 2 litres): About 25 elderflower heads Finely grated zest of 3 unwaxed lemons and 1 orange, plus their…
Today it’s day 18 of my “year of health” project and my commitment (to myself) to blog every day. I’m working on optimising my health over the course of one year, to share my insights with my readers, and this month I am focusing on…
Do you suffer from seasonal allergies? Me too! It’s miserable.
Being allergic to pollen means your body releases lots of histamine in response to pollen.
When your body has too much histamine, it can cause symptoms collectively known as histamine intolerance. As well as the usual allergy symptoms (sneezing, blocked nose, itchy and watery eyes etc.) you can get some other strange symptoms caused by histamine intolerance too.
Too much histamine can be either due to excess production of histamine by your body (for example due to an allergy), or not being able to break down histamine very well. OR… both!
Histamine intolerance symptoms impact many different system in the body, including:
Most people with histamine intolerance have several of the symptoms above.
There are two enzymes that help to break down histamine in the body (DAO and HMNT), and you can have genetic variations that decrease the activity of these enzymes, meaning your body cannot break down histamine as effectively.
Turns out I have variations in both these enzymes.
Some bad news: it turns out wine can make allergies worse. If you’ve noticed you’ve been sneezing more after a glass of wine, histamine (and sulfites), found in wine, can be to blame as they exacerbate seasonal allergies.
Both chemicals are also found in beer, spirits and some foods. Red wines are the biggest culprits when it comes to histamines, having between 60 to 3,800 micrograms per glass versus white wine, which has between 3 and 120. Gin and vodka are much lower in histamine than wine, so during allergy season it might be sensible to steer clear of the wine and have a gin with sparkling water and lemon instead!
Alcohol also decreases the histamine degrading enzyme DAO, so yet another reason why you might notice your symptoms are worse after a drink.
Foods like cured, smoked and tinned meats including bacon, salami and tuna are usually high in histamine. As are cheeses like stilton, cheddar, camembert and parmesan.
To reduce histamine, opt for fresh meat and fish and younger cheeses such as ricotta and mozzarella.
I love cured and smoked meats, cheese and wine! But I’ve noticed that I do react to foods like salami when my hayfever is also bad. I’m definitely feeling better at the moment because I have been working on optimising my nutrition this month and I’ve cut out most cheese.
Taking in the Good (write down three good things that have happened or that you have noticed)
What good things will you remember about today, the only Thursday 17th June 2021 we will ever have?
Until tomorrow,
Chloe x
Hello, I’m Chloe. I’m a nutrition and health coach and I’m on a mission to inspire & support women so they can go from feeling fatigued to feeling fabulous!
I help women who are FED up of being overweight, addicted to sugar and feeling tired ALL THE TIME to lose weight and optimise their health by fixing hormonal, digestive, autoimmune and energy issues.
My step-by-step programme, Revitalise, (https://store.chloearchard.com/28-day-revitalise) will help you lose weight, get back your energy, restore vitality and create lifelong health using the power of beautiful & delicious REAL FOOD.
I’m here to make it easy for you to eat healthy, delicious food without counting calories or feeling deprived. You’ll reset your relationship with food, shift your mindset and build new habits for a complete health transformation!
Disclaimer: All information provided is for informational purposes only, and is not to be construed as medical advice or instruction. Please consult your GP or a qualified health professional on any matters regarding your health and wellbeing. I am a nutritional educator and do not dispense medical advice nor prescribe treatment. While nutritional support can be an important complement to your medical care, a nutritional therapy program is not a substitute for the diagnosis, treatment, or care of a disease, illness, or injury by a medical provider. Nutritional evaluations and lifestyle assessments are not intended for the diagnoses of disease.
Disclaimer: chloearchard.com is a participant in the Amazon EU Associates Programme, an affiliate advertising programme designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.co.uk. Buying through our affiliate links does not cost you anything but helps us keep this website up and running. Thank you!
All information provided within this blog post is for informational purposes only, and is not to be construed as medical advice or instruction. Please consult your GP or a qualified health professional on any matters regarding your health and wellbeing or on any opinions expressed within this blog post. The information provided in this blog post is believed to be accurate based on the best judgment of the author. However, you as the reader must be responsible for consulting with your own GP or other health professional on matters raised within. chloearchard.com will not accept responsibility for the actions or consequential results of any action taken by any reader.
The material in this blog post may include information, products or services by third parties. Third Party Materials comprise of the products and opinions expressed by their owners. As such, chloearchard.com does not assume responsibility or liability for any Third Party material or opinions. The publication of such Third Party Materials does not constitute our guarantee of any information, instruction, opinion, products or services contained within the Third Party Material. Publication of such Third Party Material is simply a recommendation and an expression of our own opinion of that material.
One of the reasons I became interested in foraging, which is now one of my favourite hobbies, was because I read about the incredible nutrient-density of wild plants. Wild edibles tend to contain more beneficial micronutrients on a per-weight basis than cultivated foods. This…
