Friday 27 September 2013

HOW TO KEEP YOUR FRUIT AND VEGGIES FRESHER FOR LONGER WITH THIS!


BB_fruits-and-vegetables2

How would you like a little machine to put into your fridge which will keep your food fresher for longer? Well now you can with this machine called BerryBreeze.

The Science of BerryBreeze

BerryBreeze™ is the first device of its kind to be proven effective by independent laboratory tests. It’s a machine that’s inspired by sustainable food practices. To help you get an idea of what BerryBreeze™ is, how it works and why it’s so important, here is the scientific principles behind the BerryBreeze™ revolution.

How Good Food Goes Bad

Food doesn’t just age. It’s attacked. Microscopic organisms in the air like bacteria, fungi and refrigerator mold find their way onto your foods and slowly break them down at the cellular level. These microbes are literally eating your food. As they do, they multiply and produce toxic waste products.

At first, this process is invisible to the naked eye, but as the organisms continue to feast upon our refrigerated strawberries, chicken breasts and pasta leftovers, we begin to see the damage for ourselves. Foods wither and shrink. They become discolored and begin to smell. Green, black or fuzzy white mold colonies bloom. Some microbes are relatively harmless, but some can be deadly. And one thing’s for sure – once food goes bad, there’s no getting it back.

The Food Waste Epidemic

So what happens when your food finally crosses over to the dark side? You throw it out, of course. You wheel your garbage cans to the curb, and then a truck comes along to haul your trash away. Out of sight, out of mind, right? But the story isn’t over.

The EPA estimates that about 32.5% of the trash Americans throw away is recycled or composted. Around 12.5% is burned, and 55% ends up in landfills. At the dump, your food continues to decompose. It attracts rats and other rodents. The runoff from dumps and landfills can even make its way into groundwater, eventually finding its way into rivers, lakes and finally the ocean.

As foods decompose, they also produce methane gas, the second most commonly emitted greenhouse gas in the United States. Every year, landfills around the world produce an estimated 30 to 70 million tons of methane, and this contributes immensely to global warming.

As you can see, the foods you toss out every week can have a serious effect on the environment. Environmental stewardship starts at home, and living a truly sustainable lifestyle means doing your part to stop the food waste epidemic.

Oxygen to the Rescue

How does BerryBreeze™ solve these problems? Their machine uses activated oxygen to keep food fresh for longer, and when foods don’t expire before we have a chance to consume them, we cut down on food waste.

Activated oxygen is the same gas that protects the planet from the sun’s harmful UV rays. The BerryBreeze™ circulates pure activated oxygen through your refrigerator, helping to protect your foods from bacteria, refrigerator mold and other pathogens. By neutralizing these microbes, BerryBreeze’s™ patented technology extends the life of your foods. After all, foods that aren’t being attacked by colonies of mold and dangerous bacteria don’t decompose as quickly.

The result is a fridge full of foods that stay fresh longer and retain the nutrients that help you and your family live healthier lives and without all of those microbes spoiling your foods, your fridge smells a lot better too. When you use BerryBreeze™ to protect your foods, you’re greeted by the clean smell of cool, fresh air every time you open your refrigerator door.

Patented and Proven

BerryBreeze™ uses patented technology and has been independently researched and reviewed. An independent study conducted by R&D Enterprises proved that the BerryBreeze™ is “very effective” in eliminating strong food odors and in extending the storage life of perishable foods inside your refrigerator. For the full reports, see the following white papers.

The Easiest Technology You’ll Ever Learn, The Freshest Food You’ll Ever Eat.

The BerryBreeze™ is a lightweight 9.1 oz device (5w x 2.5d x 5.2h inches), battery-operated oxygen generator, with no filters to clean, and no maintenance required.  While generating oxygen, the LED on the front of the BerryBreeze™ glows green in color continuously.  When in standby mode, the LED light blinks every 3.5 seconds.  When the batteries are low the LED light turns red, suggesting it is time to replace the batteries.  Batery ilfe is estimated at approximately 5 to 6 months, before requiring replacement.  The BerryBreeze™ uses a microprocessor to control its automatic operating system.  After your BerryBreeze™ is activated, it will generate oxygen continuously for the first 60-minutes of operation; then automatically switch to standby mode for 170-minutes.  At the conclusion of the first standby mode period, the BerryBreeze™ will automatically activate itself to generate oxygen for 10-minutes.  Then, it will repeat, again and again, a cycle of 230-minutes in standby mode and 10-minutes in generation mode until the batteries require replacement and you repeat the initial activation process by reassembling the upper half of the BerryBreeze™ with the lower half (battery compartment).

Step 1 - Open the box and remove your BerryBreeze™ from the packaging material.

Step 2 - Press both tabs on the sides of the BerryBreeze™ at the same time to separate the top half of the unit from the lower half (battery compartment).  Insert four (4) “D” size batteries properly into the lower battery compartment of the BerryBreeze™ (Batteries not included).  Firmly reattach the two (2) halves of the BerryBreeze™.

Step 3 - Once the two (2) halves are securely attached, the light on the front of the BerryBreeze™ will glow solid green for about 1 hour, indicating the
BerryBreeze™ is activated.  Following this mode, the light will blink green every 3.5 seconds to indicate the BerryBreeze™ is in the standby mode.  Your BerryBreeze™ will automatically cycle between standby mode (blinking green) and active mode (solid green).

Step 4 - Place the BerryBreeze™ on the top shelf inside your refrigerator.  Do not remove the BerryBreeze™ from your refrigerator during operation,
except to replace the four (4) “D” size batteries about every 5 to 6 months (depending on quality and freshness).  Batteries are not included.

Go now to their website for more information and details of how you can purchase one of these machines.

CLICK HERE TO ACCESS BERRYBREEZE



All the BestAndrea

Sunday 22 September 2013

COCONUT OIL - WHAT ARE THE BENEFITS?

 




I love coconut and I have recently started using coconut oil in cooking.  This oil smells delicious and tastes good too.  It has a distinct flavour so its not for everyone.  

Organic Virgin Coconut Oil is considered to be one of the healthiest dietary oils available. It is extremely heat stable meaning, it does not become damaged by heat like vegetable oil and olive oil.  This makes it perfect for baking, frying, roasting or adding flavour to foods. Coconut Oil can also be used in smoothies and hot drinks.

What are the health benefits of Organic Virgin Coconut Oil?

Coconut oil has been linked to a number of health benefits. It can help support a healthy heart and can improve cognitive function. Coconut oil is high in triglycerides and studies have shown that it can support fat loss when used to replace some of the calories in the diet. Furthermore coconut oil can support immune function as it is high in lauric acid a specific MCT which has been shown to have antiviral and antifungal properties.

Coconut oil is made up predominantly of medium chain triglycerides (MCTs). Rather than being broken down like other fats MCTs are absorbed intact and taken directly to the liver where they are immediately available for energy. With MCTs being metabolised more like a carbohydrate than a fat, many athletes have started to use them as a high quality energy source. Coconut Oil is also great for bulking as it contains healthy calories that will not be stored as fat.

Don't buy the odourless, flavourless "pure" type that has been industrially refined. Go for the raw, cold-pressed, virgin sort. which has a tropical fragrance.

Coconut oil can be used in Asian dishes like Thai green curry, but its use needn't be restricted to oriental recipes. It's fantastic for frying fish, for instance, or for sauteing onions for a rice or grain-based pilaf.

White and solid at room temperature, coconut oil is slower to oxidise and less damaged and chemically altered by heat than other cooking oils. So it's arguably the healthiest oil to fry with.

Coconut oil is one of the best sources of heart-healthy medium-chain fatty acids, notably lauric acid, which enhances the immune system through its antiviral and antibacterial effects. These acids also stimulate metabolism, and some research suggests they can help with weight loss.  It is also easy to digest and it helps in healthy functioning of the thyroid and endocrine system. Further, it increases the body’s metabolic rate by removing stress on the pancreas, thereby burning more energy and helping obese and overweight people lose weight.

Immunity

Coconut oil is also good for the immune system. It strengthens the immune system because it contains antimicrobial lipids, lauric acid, capric acid and caprylic acid which have antifungal, antibacterial and antiviral properties. The human body converts lauric acid into monolaurin which research has supported as an effective way to deal with viruses and bacteria that cause diseases like herpes, influenza, cytomegalovirus, and even HIV.

Digestion

Internal functions of coconut oil occur primarily due to it being used as cooking oil. Coconut oil helps to improve the digestive system and thus prevents various stomach and digestion-related problems including Irritable Bowel Syndrome. The saturated fats present in coconut oil have antimicrobial properties and help in dealing with various bacteria, fungi, and parasites that can cause indigestion. Coconut oil also helps in the absorption of other nutrients such as vitamins, minerals and amino acids.

Why not try out this delicious cake recipe which I found on the BBC recipe website.

Lemon sultana cake




Ingredients

120g/4½oz virgin coconut oil or dairy-free margarine
150g/5½oz peeled banana, mashed
1 large lemon, juice and rind only
120g/4½oz rolled oats, pulverised in a food processor
2 large eggs plus ½ tsp wheat-free and gluten-free baking powder, OR if you can't eat eggs, 2 heaped tsp wheat-free and gluten-free baking powder
25g/¾oz potato flour or cornflour
100g/3½oz sultanas

Preparation method

Heat the oven to 180C/350F/Gas 4 and line a 15cm/6in, loose-bottomed cake tin with greaseproof paper.

Soften the coconut oil or margarine in a microwave and beat it with the mashed banana.
Beat in the lemon rind and juice, then the oats.
If you're using the eggs, stir them in with the potato or corn flour.
If you're not using eggs, sieve the baking powder with the potato or cornflour and stir well into the mixture.
Finally, stir in the sultanas and mix well.
Spoon the mixture into the cake tin and bake for 30-35 minutes.
Test with a skewer to make sure it's cooked (the skewer will come out clean when inserted into the middle) then allow to cool in the tin before removing.


Wednesday 18 September 2013

TURMERIC - WHAT IS IT AND WHY SHOULD YOU INCORPORATE THIS INTO YOUR DIET?



TURMERIC - WHAT IS IT AND WHY SHOULD YOU INCORPORATE THIS INTO YOUR DIET?



Turmeric comes from the root of the Curcuma longa plant and has a tough brown skin and a deep orange flesh. Turmeric has long been used as a powerful anti-inflammatory in both the Chinese and Indian systems of medicine. Turmeric was traditionally called "Indian saffron" because of its deep yellow-orange color and has been used throughout history as a condiment, healing remedy and textile dye. 

Turmeric has a peppery, warm and bitter flavor and a mild fragrance slightly reminiscent of orange and ginger.  It is best known as one of the ingredients used to make curry and it also gives mustard its bright yellow color.

Turmeric is an excellent source of both iron and manganese. It is also a good source of vitamin B6, dietary fiber and potassium.

Turmeric naturally grows in the very warm regions of South Asia. It requires a lot of rain and constant temperatures ranging between 20°C and 30°C in order to bloom and prosper. Its main active component is called curcumin, which has a somewhat bitter, peppery taste combined with a mustard smell.

Health Benefits

Turmeric (Curcuma longa), is a powerful medicine that has been used in the Chinese and Indian systems of medicine as an anti-inflammatory agent to treat a wide variety of conditions, including flatulence, jaundice, menstrual difficulties, bloody urine, hemorrhage, toothache, bruises, chest pain, and colic.

Treatment of arthritis – It is believed to help treat osteoarthritis by reducing inflammation and swelling.

It is commonly prescribed as a natural remedy for problems with digestion such as stomach aches, excessive gas, diarrhoea and excessive bloating sensation.

Treatment of liver disease and problems with the gall bladder. Patients with liver and gall bladder disease develop jaundice, and turmeric has been shown to reduce this. The evidence however is not scientifically solid.

Chest disease such as the common cold, bronchitis and chest infections.

Certain forms of cancer management – Turmeric has been shown be of benefit in managing patients with prostate cancer and some forms of blood cancer.

Alzheimer’s disease and depression management – While it does not cure Alzheimer’s disease, turmeric has shown to help slow down the progression of this debilitating condition.

Menstrual problems – Turmeric is believed to have an effect on uterine contractions and can help treat menstrual problems.

Treatment of infections – It is useful as a topical application on wounds, cuts, bruises and burns, and can help prevent infections and promote healing.

Many of these benefits are not scientifically proven, but anecdotal evidence has shown turmeric to possess these benefits, and more are being discovered every day.

Side Effects Of Turmeric

The general evidence suggests that turmeric is safe for consumption and as a medicinal product. Some people report mild stomach upset and occasional diarrhoea, but this is usually sensitivity to turmeric rather than side effects. It is unclear what it would do if consumed in large quantities.

Turmeric has to be used with caution in pregnant women, as it is believed that turmeric has effects on the uterine wall. It can cause bleeding by preventing blood clotting, and should therefore be avoided 2 weeks prior to undergoing surgery. It is due to this side effect that turmeric should be avoided in patients who are taking blood thinning medication such as warfarin, aspirin and clopidogrel, as it can result in excessive bleeding in the event of an injury or ulcer in the stomach. Lastly, there is information that turmeric may interfere with some drugs used in chemotherapy, therefore who are undergoing chemotherapy should consult with their doctors on taking curcumin.

Dosage Of Turmeric

If taking turmeric to manage different clinical conditions, evidence suggests the use of 500mg of turmeric 4 times a day for stomach problems and 500mg twice a day for managing patients with osteoarthritis.

“Raw is best”

Natalie Kling, a Los Angeles-based nutritionist, says she first learned about the benefits of turmeric while getting her degree from the Natural Healing Institute of Neuropathy. “As an anti-inflammatory, antioxidant and antiseptic, it’s a very powerful plant,” she says.

Kling recommends it to clients for joint pain and says that when taken as a supplement, it helps quickly. She advises adding turmeric to food whenever possible and offers these easy tips. “Raw is best,” she said. “Sprinkling it on vegetables or mixing it into dressings is quick and effective.”

If you do cook it, make sure to use a small amount of healthy fat like healthy coconut oil to maximize flavor.  You could also rub turmeric on meat and putting it into curries and soups.

It’s inexpensive, mild in taste, and benefits every system in the body. Adding this powerful plant to your diet is one of the best things you can do for long term health.

Tips for Preparing Turmeric

Be careful when using turmeric since its deep color can easily stain. To avoid a lasting stain, quickly wash any area with which it has made contact with soap and water. To prevent staining your hands, you might consider wearing kitchen gloves while handling turmeric.

A Few Quick Serving Ideas

Add turmeric to egg salad to give it an even bolder yellow color.

Mix brown rice with raisins and cashews and season with turmeric, cumin and coriander.

Although turmeric is generally a staple ingredient in curry powder, some people like to add a little extra of this spice when preparing curries. And turmeric doesn't have to only be used in curries. This spice is delicious on healthy sautéed apples, and healthy steamed cauliflower and/or green beans and onions. For a creamy, flavor-rich, low-calorie dip, try mixing some turmeric and dried onion with a little omega-3-rich mayonnaise, salt and pepper. Serve with raw cauliflower, celery, sweet pepper, and broccoli florets.

Turmeric is a great spice to complement recipes that feature lentils.

Give salad dressings an orange-yellow colour by adding some turmeric powder to them.

For an especially delicious way to add more turmeric to your healthy way of eating, cut cauliflower florets in half and healthy sauté with a generous spoonful of turmeric for 5 minutes. Remove from the heat and toss with olive oil, salt and pepper to taste.

Here is a recipe by James Tanner for a chicken and vegetable curry you might want to try.


Ingredients

For the curry
1 tbsp vegetable oil
½ onion, chopped
1 chicken thigh, bone and skin removed, flesh chopped
½ tsp curry powder
2 cardamom pods, seeds only
½ tsp ground cinnamon
½ tsp ground turmeric
pinch dried chilli
½ carrot, peeled and chopped
½ head broccoli, cut into florets
3 sundried tomatoes, chopped
2 tbsp Greek-style yoghurt

For the turmeric rice

85g/3oz basmati rice
400ml/14fl oz hot chicken stock
½ carrot, peeled and chopped
½ tsp ground turmeric
small handful chopped fresh chives, to serve

Preparation method

For the curry, heat the oil in a frying pan over a medium heat. Add the onion and fry for 2-3 minutes, or until softened.

Add the chicken pieces, curry powder, cardamom seeds, ground cinnamon, ground turmeric and dried chilli and stir well to coat the chicken in the spices. Fry for a further 3-4 minutes.

Add the chopped carrot, broccoli florets, sundried tomatoes and a splash of boiling water and stir well. Bring the mixture to a simmer for 4-5 minutes.
Add the yoghurt and continue to simmer for 4-5 minutes, or until the carrot is tender.


For the turmeric rice, place all of the turmeric rice ingredients except the vegetable oil into a pan and bring to the boil. Reduce the heat and simmer the mixture for 10-12 minutes, or until the rice is tender. Drain well.


Saturday 14 September 2013

TURKEY BURGER WITH ROASTED VEGETABLES


TURKEY BURGER WITH ROASTED VEGETABLES


I was searching for a turkey burger recipe that is a bit special and with a bit of spice but I couldn't find anything so I invented my own.

I added some paprika and turmeric and some slow cooked onions cooked with 2 cloves of garlic.  Here is the recipe.

Serves 2

2 Turkey breasts (put through the processor to make mince or just buy some mince)

1 tsp paprika

1tsp turmeric

1 onion, chopped finely

2 cloves of garlic put through a garlic press

Pinch of Salt and Pepper

2 oz Grated Parmesan


Directions

I prepared this in the morning and let it sit in the fridge all day to let the flavours mix together.  

First of all I fried off the onion slowly for about 10 minutes and added the pressed garlic in the last 5 minutes. Leave the onion on one side to cool before mixing into the turkey mix.

I then minced my turkey breasts or if you have bought turkey mince add this to a bowl.  

Add the paprika, turmeric and salt and pepper and mix into the turkey mince. You can add half the parmesan at this stage as well.  Cover with cling film and put in the fridge for a few hours but this is not necessary if you want to eat them straightaway.

When you are ready to cook the burgers, mix in the onion and then use your hands to shape into burgers.  If you prefer you can add egg to help bind together but I found that I didn't need to because the oil in the onions helped to bind it all together.

Fry on a low heat for about 15 minutes.

Sprinkle with the rest of the parmesan and enjoy!










Friday 13 September 2013

JUICING - WHAT ARE THE BENEFITS?


JUICING - WHAT ARE THE BENEFITS?


Juicing can be a huge benefit to your health, and can also help you lose weight and be part of a balanced diet plan.

It supercharges your nutrient intake by providing your body with pure micronutrients, vitamins and enzymes.

By drinking a nutritious juice, you can kick start your metabolism and give your body a break from all of the strange chemicals you've been challenging it to process until now.

You want to make sure that you drink your juice on an empty stomach so that you can get the benefits of all the goodness into your system quicker.  

If you want to lose weight, then you could juice fruits and vegetables together, such as kale, which has amazing benefits and has lots of plant protein. Apples really help first-time juicers get accustomed to fruit/vegetable combinations and ginger has great flavour and is perfect for detoxifying.

Most commercial juices are processed and lacking in nutrition while freshly juiced fruits and vegetables are loaded with an abundance of vitamins, minerals and phytonutrients.

Drinking fresh juice can help us adopt healthier eating patterns especially for those of us who do not traditionally consume many fruits and vegetables.


So How does Juicing Work?

Juicing removes the insoluble fiber from vegetables and fruits. While fiber is an important part of an overall healthy diet, removing the insoluble fiber allows for increased absorption of specific health promoting phytonutrients including enzymes, while the soluble fiber persists into the juice.  By removing the fibers and consuming fruits and vegetables in liquid form, we are providing our bodies with a nutrient delivery system that allows those of us who have difficulty consuming whole vegetables the opportunity to reap the numerous benefits vegetables have to offer.

Why not try:-

Handful of Kale
1 Carrot (washed or peeled)
Half an Apple
Small piece of Ginger
Half a Cucumber (peeled)

Juice away and enjoy.  You can add less or more of the above to your liking.

There are lots of recipes and books to choose from but I would recommend Jason Vale who is the Juicemaster.  Here is the link to his website Juicemaster


You will need one of these!



And it will look something like this


Wednesday 11 September 2013

THE RAW FOOD DIET - IS IT SOMETHING THAT YOU WOULD CONSIDER DOING?

Hi There,

THE RAW FOOD DIET - IS IT SOMETHING THAT YOU WOULD CONSIDER?


The raw food diet could lead to perfect health or to under nourishment. The majority of people on this diet insist that a diet consisting mainly of uncooked, unprocessed plant foods can lead to a leaner body, clearer skin and higher energy.  They also believe it cuts the risk of disease.

But what exactly is a raw food diet? Is following a raw food diet healthy? Can anyone have a raw food diet?

Following a raw food diet involves a lot of preparation and means spending a lot of time in the kitchen peeling, chopping, straining, blending, and dehydrating. The diet is typically made up of 75% fruits and vegetables. 

Here is an example of some of the food items in the raw food diet:

Seaweed
Sprouts
Sprouted seeds
Whole grains
Beans
Dried fruits
Nuts

The majority of people who eat raw are vegans and eat no animal products but some do eat raw eggs and cheese made from raw or unpasteurized milk.

How are foods prepared on the Raw Food Diet?

The food is not cooked using a traditional stove or oven, a food dehydrator is used. Food dehydrators are also used to dry out fruits and other raw food recipes.

The dehydrator works with heat, but temperatures cannot be higher than 115 to 118 degrees. People on the Raw food diet believe high heat destroys enzymes and vitamins critical for good digestion but American Dietetic Association challenges this. It says the body produces the enzymes necessary for digestion. The ADA also says cooking food below 118 degrees may not kill harmful, food-borne bacteria.

A few studies do support the belief that if you cook vegetables this tends to kill important nutrients. One showed that eating raw, cruciferous vegetables such as cabbage, Brussels sprouts, broccoli, and kale may reduce the risk of bladder cancer.  Cooking cruciferous vegetables robs them of their isothiocyanates agents that alter proteins in cancer cells.  It is found that even if you have a few servings a month of raw cruciferous vegetables, it seems to lower the risk.

Another study in which researchers reviewed findings of about 50 medical studies on raw verses cooked foods showed that eating raw vegetables helps reduce the risk of oral, pharyngeal, laryngeal, esophageal, and gastric cancers.

Is the Raw Food Diet Healthy?

Researchers have found that following this diet could mean that you have a vitamin B12 deficiency. B12 is found naturally only in animal products. It is critical to nerve and red blood cell development. Deficiencies can lead to anemia and neurological impairment.

Researchers found healthy levels of vitamin A with people on a raw food diet, that come from vegetables and fruits and nuts but the study showed that they had lower than average plasma lycopene levels, which are thought to play a role in disease prevention. They are found in deep-red fruits like tomatoes. Lycopene content is highest, however, when tomatoes are cooked.

The raw food diet is rich in nutrients, full of fiber and low in fat and sugars. People following the raw food diet including vegans need to make sure they get enough vitamin B12, calcium, iron, and omega-3 fatty acids, most of which are found naturally in animal products.

So the raw food diet has a lot going for it but you still need other foods as well like cooked meat.  I could not do the raw food diet 100% because there are too many foods that I enjoy cooked and I want to make sure that I get all the nutrients I need to be healthy.  I like my meat and two veg or fish and chips.  Most of my diet is raw as I enjoy salads and fruits and eat many vegetables raw. I love to make coleslaw to accompany my meals.

I found this recipe which uses cauliflower as the main ingredient and its really great to use as an accompaniment to a main meal.  Why not give it a try.

Ingredients

One small head of cauliflower
¾ cup sunflower seeds
½ small red onion
½ apple, cored and roughly chopped
1 carrot, roughly chopped
¼ cup fresh coriander or other herb
1 handful currants, raisins or sultanas
2 cloves garlic
3 Tablespoons olive oil
1 Tablespoon lemon juice (or more, to taste)
1 Tablespoon tamari or Nama Shoyu, OR ½ teaspoon sea salt

Directions

Put everything in the food processor and process until the cauliflower is in small pieces.


All the Best
Andrea



Tuesday 10 September 2013

WHAT DO YOU EAT FOR BREAKFAST?

Hi There


WHAT DO YOU EAT FOR BREAKFAST?


There are so many cereals on the shelves these days in our supermarkets eg, wholewheat cereal, muesli and chocolate cereals.  Which one would you choose?  Some promise to keep you full until lunch time and ones that say they are healthy and good for you.  I would personally stay away from these cereals.  They are very misleading and contain the wrong type of sugar which you don't want.  I have looked on the ingredients list of some of the muesli you can buy and most of them have way too much sugar in them.  I think the only cereal I would buy from a supermarket would be an organic muesli which has no added sugar and the only sugar in there is natural sugar from the fruit content.  I find that the health shops provide the better muesli and you can of course make your own which is lots of fun.

To make your own muesli I would use:-

Oats
Dried Fruit of your choice (eg apricots, cranberries, banana, goji berries etc)
Coconut shavings
sunflower seeds
walnuts
Flax seeds
Cocoa nibs

Get yourself an airtight container or a glass jar and then add as much of the above ingredients as you wish.  The largest amount will be the oats.  You can add or take away anything from the list above or add anything else that you prefer.  It really is up to you to make your muesli to your liking.  I also like to add some fresh fruit to my muesli as well like apricots, blueberries, raspberries or strawberries depending on whats in season at the time and I always add a banana.  The best time to eat fruit is in the morning for your breakfast.  I will sometimes add a bit of honey to my muesli.

I like to eat this muesli with almond milk.  I find that almond milk is really creamy and mixes well with the oats which turns it into a kind of cold porridge which is ideal if you don't have time to make porridge in the morning by warming up the milk before adding the oats.  Its really filling and you will feel like you have had a good breakfast to start the day.  

Another good breakfast would be to have 2 boiled eggs and maybe some almond or other nut butter with some carrot or celery sticks.  This is a good breakfast if you don't have much time to eat before you go to work.  You can always take these ingredients with you to work and eat them when you get there if you have an early shift or eat it on the way!

Here is another great article on what to eat for breakfast

This is a picture of my muesli that I ate this morning.  You will see that I have added some berries on the top and there are some fresh strawberries in there as well as I like to add these in the summer.  I buy a bag of frozen fruit and put some in the fridge the night before so its ready for my breakfast the next day. 





You might want to read this article too from a mentor of mine which also has some great information on what to eat for breakfast.

All the best
Andrea x