Take note, this year will bring the rise of Nootropics, supplements, herbs and nutrients that are classified as brain food. Brain food makes you smarter. Really? Yes, it does! These Nootropics are worth investigating for few important reasons. Some good, some not so great…Firstly, clinical evidence shows they work. Secondly, a lot of online products in this category are outrageously expensive. Thirdly, some of them make false claims or can cause side effects. What are they, and how do they work? Let’s look…
Nootropics are better known as “smart drugs” or “cognitive enhancers”. The ancient Greeks invented the word from Noos, meaning mind, and Trope, meaning turning. Nootropics’ common denominator is that they increase alertness. There are prescription-only nootropics, often classed as ADHD medication, but (mis) used as cognitive enhancer and to keep you awake. Then, there are some very common ones.
Coffee for instance. Not regarded as a drug by those who consume it, coffee does have caffeine, which help you to stay vigilant. Energy drinks or caffeine tablets are consumed for the same reasons. However, too much caffeine can leave you feel jittery and on edge, disturbs sleep and can potentially be harmful to heart health. So, there you have it…alertness (great) and the jitters (not great); two effects from a simple every day product: caffeine.
When you move past the caffeine, you’ll find other classes of nootropics that help enhance memory, creativity, and academic performance. Most often these are herbal compositions. Some herbs have well-documented cognitive-enhancing effects. Herbs such as Bacopa and Gingko, as well as the Ginsengs are helpful in individual ways. Combined they are highly effective. Tablets from pharmacies are usually a single herb only, but at the clinic, a special combination mix of these, and other herbs, can significantly brighten your day and mind. Ask at https://awealthofhealth.com.au/contact/ for a personalised mix for your needs.
The great thing with herbal products is their distinct and rapid action. If you have a big day coming up, you take these herbs in the morning (and at lunch if needed) and you will feel more alert, smarter and ready to tackle any big task. On days were you don’t need this extra level of brain power, you simply don’t use them. Herbs clear the system within 6-10 hours on average, so there is no “jitters”, and once it’s out of your body, there is no further effect.
Smart nutrients: phosphatidylserine
Phosphatidylserine is a fatty substance that protects brain cells. It also carries messages across our brain pathways. As a nootropic, it has some good evidence backing it for keeping us smart and alert. Production of this naturally occurring fatty acid declines as we age. In foods it is only present in adequate amounts of meats and fish, and in soy lecithin. Cooking may destroy it. The intake of supplemental phosphatidylserine is not without risk: research recommends a maximum of 500-600 mg per day for no longer than 10 days, while doses over 300 mg may give side effects of bloating, flatulence and inability to sleep. Furthermore, products offered online may come from questionable sources, especially from overseas (where rules are far less stringent).
Conclusion: Nootropics or not?
Nootropics use is useful when needed. It is not something you want or need to use ongoing. The herbs are the best and safest, and have no side effects. Phosphatidylserine is a good product when consumed in food. However, please seek advice for use as a supplement. There are other, simpler products that help your energy, such as B 12 and folate, while fish oils keep the brain lubricated. There are many options to help you gain optimal brain function. Interested in sharpening your mind? Please contact the clinic for more info on nootropics https://awealthofhealth.com.au/contact/. And … the caffeine…that’s up to you!
Dinner time: Fight or Feast?
Mums, dads, parents of any kind, read on! Is your mealtime affected by that hard-to-deal-with phenomenon The Picky Eater? No fun, right? Debates, bribes, promises, anger…none of it works; in fact it makes things worse. You dread dinner time. So what to do? First of all, take a deep breath. You’re not alone. Simple changes that work, that’s what you can do. It will require some willpower on your end but the results will be so worth it, you’ll be glad you persevered.
Surprisingly, medical research shows that humans, including children, can go without food for around 17 days before real serious things start to happen. However, fluids is a different game; the human body doesn’t work well without liquids. Two or three days without a drink can be detrimental. Now this is where it gets tough…
Naturally, it’s within our human ‘nurturing’ instinct that you feel your kids should eat. Even if it’s only a bowl of cereal (instead of a proper dinner), you ‘need’ to know you’re not sending your offspring to bed feeling hungry. That’s where the Picky Eater is powerful, playing that emotion like a finely-tuned piano. Masterpieces of manipulation are the result.
Picky Eaters can be found anywhere. Their reasons are numerous. Sometimes kids will refuse certain food groups (grains, dairy) due to an underlying, undetected intolerance. In that case, that’s instinct. However, if your kid is fussy over all meals, let’s go for solutions. Put on your armour-plated parent suit, follow the steps and let the changes occur.
Step 1: Serve a dinner that is well-liked by everyone, but nothing too special. Serve the PE (Picky Eater) a bird portion of what you would normally serve. A few cubes of potato the size of dice, ten peas and a slice of carrot and a tablespoon of meat, fish or chicken; whatever is the go. If Spag Bol is a favourite, place a tiny spoon of pasta in the middle and use a teaspoon of sauce. Serve everyone. Watch your PE’s surprise as he/she looks at the plate. Don’t comment. Let them be.
They may refuse this small amount initially. Remove the plate when everyone is done. Still in your armoured suit? Good. If your PE throws a tantrum over why there is so little on his plate be logical: “You don’t seem to like full plates, so I thought I’d give you less”. Leave it at that and move on.
Most likely, around 30 minutes later, your PE will announce he/she is hungry. They’ll ask for a bowl of cereal, their favourite, sugar laden filler. Say NO. Instead, make a joke, say “Sorry, kitchen closed”, as well as distracting them with a story or a game or a cuddle. No anger, no emotions apart from mindful love for your little one who has to learn a new habit. Your decisions must be supported by all family members; if one gives in, the whole plan falls apart.
Be consistent. Repeat step 1 and 2 for every meal that causes problems until change takes place. Don’t give in to requests for nibbles in between meal times. Fill lunch boxes with mini portions too. An apple quart or one small biscuit instead of a whole apple and 3 biscuits is fine. Do give treats as per normal, but also in mini servings. This is not a punishment; this is a portion-adjusting time.
Usually, within a few days your PE will attack their mini meal. You’ll find that after that, they’ll start asking for a second serve. This is the Hurray moment! As a matter of fact, this is an empowering feeling for your child. No longer getting nagged, but instead smiling, asking for more. Fantastic! Dinner is no longer a hurdle but an achievement and a time that everyone can enjoy. And you’ve helped your child in developing a healthy approach to eating while building self-confidence. Well done!
We rave about our hot new smart phone or the out-of-this-world graphics on a new game. However, the most amazing machine on earth is you! It’s your body. Your temple, your house of flesh, blood, bones and organs. It does amazing things, day after day. However, we barely give it any thought and rarely the credit it deserves. We feed it, abuse it, and get annoyed if it malfunctions. Yet, the body continues its miraculous activities of creating, cleaning, and growing.
The Essence of Life: Heart and Lungs
Your heart beats between 60 to 100 times per minute. With 1440 minutes in a day, that makes it a whopping 86,400-144,000 daily cycle. Furthermore, you pump around 5.5 litres of blood around, three times per minute, sending it on a journey of an average of 19.000 km per day. That’s almost half the world’s circumference!
Your lungs keep up with that heart beat by circulating air at an average rate of 12-20 times per minute. This can vary; exercise, stress, illness and age all play a role. Taking that into account, a healthy human processes around 40-60 litres of oxygen per minute. And often, we don’t even breathe to proper capacity (as we’re too busy to notice). Even at a slack pace, that’s an impressive 57,600-86,400 litres or the equivalent of 2-4 shipping containers per person per day. No other machine guzzles that much gas volume apart perhaps from an Airbus on a long-haul flight!
Movement: Bones, Muscles and Messages
While we dart through our day, we use 206 separate bones (260 when we are kids, but as we age, some fuse). Not only that, to move those bones we have around 650 muscles of various sorts. How many of those do you use each day? Hence the complaint after a work-out, “phew, I have pain in places I didn’t even know I had muscles”. Now you know why! So many muscles, so many in hidden places and so many unused… All this action is orchestrated by the brain through nerves which transmit messages about your movements.
The eyes can pick up a visual change in 13 milliseconds and the brain processes that image immediately. The eye shifts an average of 3 times per second or a baffling 180 times per minute. Even when we sleep, our eyes move during the so-called Rapid Eye Movement (REM) periods which occur around five times in an average sleep cycle. If you are awake for 16 hours and sleep for eight, your eyes will have moved approximately 250,000 times and your brain has made decisions non-stop; it constantly evaluates whether information is important enough to keep or discard.
Wrap-up: The Skin
This whole package of bones, fluid and cells is held together by the most miraculous of organs: the skin. Yes, it is an organ, and for that matter, it’s our biggest one; with an astonishing 1.5-2 square metres of the stuff, at a thickness of around three millimetres. Not only that, but it’s our funkiest organ too; it comes in different colours, it tans in the sun, it sweats, it can get dirty, you can tattoo it or pierce it (try do that to your kidneys or liver!), you can cut, burn, and bruise it and it will usually self-repair. In a way, our skin represents part of who we are.
Impressed with this natural gadget/super machine? Treat it well. Rest, replenish, rejuvenate and you’ll enjoy it for much longer than the latest high-tech gadget!
Many people embrace a vegan diet these days. They do that for multiple reasons. Some do it for perceived health benefits. Some do it to stop animal cruelty. Whatever the reason, vegan recipe searches have increased on Google and Instagram by 60% in the last six months. Of course, vegan diets are good, but…there are some issues to look out for. Let look at those
Facts: positives first!
- A proper vegan diet is high in fibre, with mostly fresh vegetables and grains. High fibre is good for your gut, and for your cardiovascular health
- A proper vegan diet has low or no processed food intake
- A good vegan diet provides adequate protein, by combining plant and grain proteins at each meal. A simple example is the humble baked beans on wholegrain toast. Beans contain different proteins that grain, and when combined, they will provide all essential nine amino acids that make up animal protein
- A vegan diet can provide adequate vitamins and slow-release carbohydrates
Facts: the negatives
- A true vegan diet requires knowledge about food and its nutrients
- A vegan diet can lead to deficiencies of especially B12, and minerals such as iron
- A vegan diet is deemed less suitable for growing children, as they may not reach adequate levels of protein and essential fatty acids
- Plant fats need conversion in the body in order to be of use as anti-inflammatory, or as help for brain function to name but a few of (good) fats actions. If you are low in zinc, this conversion cannot take place, with all consequences thereof.
- Vegan pre-made products such as plant-based burgers and sausages are often laced with high saturated fat and salt in order to give them a good taste. Most also contain artificial flavours, which can be carcinogenic
Your body, your temple, your choice
Of course, whatever you put in your body is totally your own choice. Going vegan is a fantastic option and a good vegan diet will provide all essential nutients. But, as mentioned at the start, it requires skills, dedication and a good understanding of nutrition. With this in mind, it may be of great benefit to examine your (vegan) diet and see if you are doing it right. Want some help? Contact the clinic for a detailed consult on how you too, can go vegan and not become deficient! email@example.com
Blockchain technology. Mmm…what on earth is that? In the world of food production, block chain technology is the latest innovation. Believe me, it’s exciting stuff. It ensures a number of things. First of all it ensures traceability. Let’s be real, food traceability ensures food safety, that’s for sure. Not only that, blockchain technology is now bonding people across the globe! How cool is that?
Firstly, foods are labeled at the place of produce. Then, scanning and computer documentation allows tracing each step in its production, manufacture or transport stage. True paddock to plate. Now, with extreme new methods, it allows consumers to communicate with the people on the farm.
An example in novel shopping
Dutch supermarket giant Albert Heyn brings a blockchain system for its orange juice. Honestly, this is novel shopping at its best! The fruit comes from Amazonian Rain Forest Alliance Certified orange groves. The Brazilians who pick the fruit get on a bus that takes them to the groves. That bus has a TV screen at the front. On it, they can read messages from real people who consume the juice. Across the globe, the Dutch consumer scans a QR code that’s printed on the label, uses the store app, and sends a text to the pickers. That can vary from a simple hello to substantial thank-you messages and compliments on the product.
Of course, commercially speaking this is a success story. It allows consumers to be ‘in touch” with the food they consume. We all like feeling involved and connected. Moreover, it makes food more “whole” in a fragmented world. But, the experiment has shown that the pickers benefit vastly as well. In their low-income, hard lives, receiving direct messages before they start their next shift is encouraging. Let’s be honest, it’s great to hear your hard work is making people happy. As a result, they start their working day feeling good. That is unique, and has immense human value.
Blockchain is not new
Blockchain is not new in the world of food production. For example, dried foods such as granulated instant coffee have an edible microchip the size of a dust speck. Every jar will have one coffee granule with this harmless and invisible food tracing tool. This means batches can be traced and recalled in case of errors. Not only dried foods but even meat can be traced in the same way, with edible, invisible ink stamps containing microchip components.
Food giant Nestle is in discussion with New Zealand dairy industries to enable a similar traceability on milk products. Their next plan is to do the same for palm oil. Hopefully, in the near future they will manage to do all this. It means that you, as consumer, can make a conscious choice about where your food comes from. Not only that, it may help conservation programs too, especially in the case of palm oil. The deforestation taking place to make room for this cheap product has devastating effects on endangered species such as the gorilla. When food companies allow transparency in their practises, it’s a win-win for all parties. So, keep your eyes out for this kind of stuff to become the norm in the next few years. We will all benefit!
Do your New Year’s resolutions include weight loss and better health? A new year is always a terrific point of inspiration to start afresh. Weight loss is often hard to achieve, let alone maintain. Commercial weight loss programs are effective only for a short time. Many people complain about the rebound weight gain afterwards. Similarly, achieving better health can be hard too. You start off well. Then, things happen in life, and you get off track. Without professional support, both weight loss and achieving better health become fleeting events with no lasting impact.
Weight loss: avoiding the rebound effect
Weight loss can be rapid when using commercial meal replacement shakes. However, your body learns nothing from it. Hence, the rebound effect once the shakes are stopped. The weight stacks back on, often adding another extra kilo or so. There is evidence to why this happens. Think of a caveman/woman. They had to eat when food was available, so the body stores it as fat. Then, in lean times (winter, or seasonal disasters), they lose weight that is stored. That’s how our bodies have been programmed: to preserve.
The same happens with the shakes programs. For a few weeks, you starve your body of calories, and the weight drops. Then, you return to eating, and the body increases uptake, in case you present it with another “lean” time. So, the yo-yo weight effect is created. Sadly, each time you undertake a shake program, your body weight will regain afterwards.
How to achieve real weight loss
To achieve lasting weight loss, it is much better to go with a personalised program. Such a program looks at your specific body shape, your activity level, and your current food intake. It helps you reset your “preservation weight”. It takes into account other circumstances such as medication use (some encourage weight gain), your stress levels, and your eating habits. Many people skip breakfast, eat lunch on the run, and have a late dinner. That’s because you are busy. That’s life…
With a tailor-made program, you have a personal nutrition coach, and ongoing support. Over the years, many patients have achieved very successful weight loss that lasted. It has improved their general health too. Less weight means less stress on bones and joints. It means reducing inflammation. It also means improved cardio health, and reduced risk for cancers. Furthermore, it improves your mental health. When we feel good, we are more resilient, and more active and positive.
The benefits of a personised program
You may wonder about the cost versus the benefits of a personalised program. Rest assured. In general, it will turn out to be cheaper than commercial programs that reel you in with promises of support, and sell you expensive compulsory memberships, plus the additional cost of their products. When you have an on-call support service with your personal nutritionist, you are already in a win-win situation. You get excellent health and dietary advice that suits your particular life style. You also gain lots of knowledge on why your body is holding weight, and how eating patterns and habits can influence that. All in all, you get a complete picture of the What, Why, How and When, plus the remedies to turn it around.
Weight loss, as well as general better health is something you invest in. You invest time, money and effort. So, you want that to be effective. No deprivation, liquid diets or other fads, but scientific-based advice. That advice is suited to your specific body needs, as well as to your life style. Some practitioner-only products may play a part too. Once you get going, you gain a world of knowledge on healthy eating that is fun. You form new and good habits with tricks and hacks only known to the expert. Get your New Year’s resolution off to a good start and call or email the clinic now at firstname.lastname@example.org for an appointment with your personal Master nutrition coach
How good are probiotics? They are good. No doubt about it. You have probably used them at times, after stints of antibiotic use. But, how good are probiotics for other things? The answer to that is becoming bigger and better: probiotics are good for a whole lot more than fixing the damage done by antibiotics!
Probiotics: what’s the deal?
We’re all familiar with the term probiotics. The medical world agrees that probiotics are essential for gut health. They also agree that the use of antibiotics help kill bad bacteria that make you sick, but antibiotics take out the good ones too. A good doctor will encourage you to buy some probiotics, or to eat yogurt. Usually, that’s where medical knowledge ends. Not so anymore!
The effects of probiotics have been closely observed in the past few years. And new research shows interesting applications, and a much wider range of therapeutic effects than was expected. It’s exciting news, so let me fill you in…
Probiotics for heart health?
Yes, you are reading this right. Probiotics for heart health are a definite thing. You may know there are several different types of probiotics. Most commonly known is Lactobacillus. In itself, that Lactobacillus family has a number of subdivisions. Two of these (plantarum and reuteri) are of interest. They prove effective in lowering overall cholesterol, as well as the bad LDL cholesterol. As such, they play a role in preventing cardiovascular disease. These probiotics may also help in metabolic disease, type 2 diabetes, and obesity-related health problems. All these conditions intertwine with heart health. You can get these probiotics from fermented foods such as yogurt. However, for real therapeutic results, a supplement form may be best.
Probiotics as anti-coagulant?
We just talked about probiotics for heart health. There, the focus was on cholesterol lowering. However, new research shows some probiotics acting as anti-coagulant. Effectively, this means it may help those with blood pressure problems, or thrombosis. This of course, is serious business. NOT to be experimented with at home. This strain may do its job so well, any person taking medication for thinning the blood may get unexpected effects. In fact, it may reduce the need for dosages of prescription medication, which is pretty spectacular. As a result, this product needs to be used under supervision of a Naturopath and your doctor. Contact the clinic now for more information at email@example.com
Probiotics for moods?
Absolutely! The latest research shows a positive effect of probiotics for moods. The pathway is complicated to explain, but effective. In short, certain species of probiotics (LLC Rhamnosus is one of them) help our gut to make substances that make us feel happier. That’s super simplified of course. Our gut produces serotonin. That is a so-called “happy” molecule. This neurotransmitter is also made by brain cells, and helps regulate our moods. The connection between the gut and the brain has been known for years. Now, a better understanding shows that the gut “microbiome” (the entire colony of things that live or act in the gut) needs to be happy. Immediately, the right kind of probiotic will help. Your microbiome will be happier. And, so will you. The clinic can help you find a suitable product for your needs.
The verdict: Probiotics, you are good!
In a world full of social media, it is easy to find nutrition-related info. However, this nutrition info, is it real? Where does it come from? Who is posting it? Let’s have a look at a hard-to-follow topic…Nutrition info: what’s real. And what’s not!
Nutrition info overload
Nutrition info is on overload. The hashtag #nutrition alone gives over 44 million uses. That can include anything from a pretty photo of your meal , to an advice-filled message from a professional. That could be a chef. Or, it could be a from a doctor or a health organisation. It could be a food blogger. It could be an influencer…the list is endless, as is the information. Nutrition info overload is the result.
How do you know what is real?
Of course, how do you know what is real is a question that is hard to answer. There are some things to look out for which may help you decide what is real and what is perhaps not-so-real.
- Pay attention to who is writing the info. Are they experts in the field of nutrition?
- Pay attention to what they are writing. Does it sound credible? Can it be verified by other sources?
- If it looks or sounds too good to be true, it probably is nothing more but a hype; yes, you can lose 5 kilos if you drink only watercress soup (or any other concoction) for 3 weeks, but does it do any harm to your body…? (Yes, it does!)
- Is the person a celebrity, or a well-known influencer? Are they sponsoring a product? Then, your information may well be tainted by the money being paid to show off this product. A three-day detox is not effective, even if it is promoted by the biggest celeb!
Fake news happens everywhere
Fake news happens everywhere. Recently, a news channel made headlines with a medical snippet regarding a “review” on supplements. However, this “review” was based on the examination of two trials. Just because it was on the news, does not ensure the information is correct. Any proper researcher knows that you cannot do a review on just two other papers; you search hundreds or more papers to prove your point…
Finding real information
Finding real information amongst all the nonsense out there requires a bit of common sense. Your first question to yourself should be: Is the info from a credible source? Secondly, are there any links that may help enforce the credibility of the message? Sometimes, a connection is evident: it is not unusual to see a Dairy Board provide financial funding for research on calcium benefits, or the Beef and Meat Board sponsoring research into iron, to then use that information in well-placed advertising. At least, such claims have research backing the claim.
That is more than can be said of the afore-mentioned watercress soup. That hype lived years ago, and should be binned, just like the chilli, lemon and maple detox and weight loss hype that has been around for way too long. These “fads” attract lots of media attention, but have no proof of being safe, or even healthy. Evidence points the other way…
On a final note…
On a final note, the golden rules of a good diet are not that hard. The human body has normal needs for carbs and fibre from fruit and vegies, and gets plenty vitamins and minerals from these sources too. Protein is essential and can be eaten as animal – or plant – based components of your daily foods. Water is equally essential and should be the main source of your liquid intake. Treats are okay, but make them sensible. Avoid anything that’s from a take-away place, as well as sugary drinks. Foods that come wrapped in boxes are manufactured, and rarely have good nutrient levels. Cook fresh food, buy seasonal, buy local where you can, and revel in the simple art of cooking, eating and enjoying. Without social media pressure! And…if you really want good nutrition advice, see a trained professional.
A Wealth of Health, for all your nutrition needs and questions
Suffering anxiety is more common than you may thing. One in eight Australians suffer from forms of anxiety at some stage in their life. Suffering anxiety is a bit of an epidemic. It impacts people’s health and wellbeing. Not only that, it also messes with your ability to function in life. On average, four workdays per month are lost, due to suffering anxiety. More so, suffering anxiety is debilitating for you, as a sufferer… So, let’s do something:)
What is anxiety?
What is anxiety? Good question. Lots of feelings and symptoms…Palpitations, trouble breathing, hard to concentrate, feeling dizzy or even sick…the list is extensive. Some people get anxious for logical things like exams. That’s normal. However, for others, anxiety is a daily or often-occurring event. Simply, the stress of work, the idea of crowds, or going out is overwhelming. Fears, like agoraphobia, or social anxiety are becoming more common. The world is busy place, and we don’t always feel comfortable in it…
If you are suffering from anxiety, there are some things to consider. Is there a known trigger, or is it without cause? When and where does it happen? A number of things can be your trigger. Some of them, you may not directly recognise, so let’s examine them
- Long-term chronic pain, low to severe. Pain drives inflammation and inflammation drives pain. Not only that, inflammation drives hormones and molecules to our brain, that make the brain feel confused and toxic. We experience that as anxiety
- Digestive issues. Forty percent of people with digestive issues don’t get the opportunity to properly digest their foods, and thus become nutrient-deficient. This, in turn, leads to, or feeds anxiety
- Bad diet. A diet that lacks good nutrients will lead to increased anxiety. High fats and high sugars make the body “acidic”. A fresh-food, alkaline diet reduces anxiety significantly
- Lack of iron. Low iron and low B vitamins can cause and worsen anxiety. A good diet and fresh food will help, or seek professional health care
- Lack of joyful activity. Something as simple as a walk lifts your mood and reduces anxiety. Research shows it, and the body shows it. Try and fit as much outdoor activities in your life as possible. It’s good for your health, you body, and soul.
Anxiety is debilitating, but proper help is only a click away. Speak with Danielle now
Berries, we love you
Thank you berry much, spring time, for you have given us the most delicious fruits: Berries. These fruits are full of important anti-oxidants, vitamins and minerals. Berries are versatile. Hurray, it’s berry time…
Berries come in varieties galore but the most popular are strawberries, blueberries, and raspberries. All these are in season now, so enjoy! Berries are guaranteed to give you flavour, joy and excellent nutrient content all at once. How good is that!
Berries: full of goodness
There are a lot of varieties, but the most common and popular are strawberries, blueberries and raspberries. Foods with red colours, like the raspberry and strawberry are full of ellagic acid. This is a is a strong anti-oxidant with anti-inflammatory properties. These berries are also good for the heart, and help with circulatory disease. They even slow age-related decline
The deep blue purple of blueberries indicates they are full of a different type anti-oxidant. these berries contain so-called proanthocyanidins. A long word for a fantastic nutrient with clinical evidence backing it as a cancer-preventative. Blueberries, together with its mates, provide an instant mouthful of the best nutrients possible. First of all, thanks to the anti-oxidants, they are anti-cancer, and anti-inflammatory. This also means they are good for the circulation and heart health. Lastly, berries help slowing down the ageing process. That’s pretty awesome for something that tastes so great!
Thank you berry much
You can do a lot with berries. Firstly, always wash them, and check the fruit. Eating them fresh is convenient, easy and requires no tools. Furthermore, you can put berries in a smoothie, together with natural yogurt and your favourite type of milk. You can sprinkle berries on home-cooked buckwheat pancakes. Add a dollop of yogurt on the side for extra deliciousness. You can decorate cakes and ice-cream with berries. Berries are also great for cooking them into a coulis or jam. Berries are versatile, easy and full of goodness. Enjoy them while the season is here.