Banana power: Relaxing muscles including the mind

Banana Power the solution to 21st century living stresses

Banana power, just one a day, ideally at breakfast will help kick start your muscles and mind ready to manage the daily stresses we are so often exposed to.

Magnesium a mighty mineral nutrient used by the body to regulate and control energy, nerve cell function, muscle contraction, and create body tissue. An average human body has approximately 30 grams of magnesium, with the RNI between 270 and 300 milligrams per day.

If the body is deficient in magnesium signs and symptoms can include bone and muscle weakness, cramps, high blood pressure, tiredness and even depression. Be warned though, magnesium overload can also present itself with weak muscles and irregular heartbeat.

Potassium an electrolyte also found I the banana, can reduce high blood pressure, reduce acne, ease arthritic pain, regulate muscle contraction and control the water balance in tissues and cells.

Bananas are an excellent source of potassium, vitamin B6, folate and fibre providing a filling, healthy, tasty, easy snack.

A medium banana contains approximately 400mg of potassium linked to evidence of lowing blood pressures. The amino acid tryptopan stimulates the production of serotonin, a neurotransmitter that creates a calming effect on the body. This is a perfect snack.

Cut 6 bananas into chunks and freeze. Place frozen banana into a processor which will create a foam mixture, spoon into bowls and enjoy a delicious banana mousse. Serves 4.

Interested in improving your total health and wellbeing? Have you considered a consultation with a nutritional coach?

Carrot Power

Carrot Power can help lower blood pressure

Many of us are ignorant to the nutritional contents of the carrot. A super source of beta-carotene a precursor of vitamin A, good source of fibre, potassium and research has shown they play a part in lowering blood cholesterol.

 An 80g cooked portion contains approximately 19 calories, 2g of fibre, 5mg of beta-carotene providing about 75% of the RNI (reference nutrient intake) guide for vitamin A.

Vitamin A is essential for hair, skin, eyes, bones, mucous membranes and is recognised to help fight infection.

Did you know that it is necessary to have fat when consuming carrots to help absorb the beta-carotene.

Also chewing on a raw carrot stimulates gum blood flow and increases saliva production all know to reduce the levels of bacteria in the mouth resulting in less tooth decay.

The humble apple: Nutrient dense

Humble apple a nutrient dense food, high in soluble fibre recognised to aid lowing cholesterol levels

Nutritional Coaching







The humble apple is a powerful nutrient food source, easy to carry, available in most food stores, eat raw or cooked, tastes good, low in calories, high in soluble fibre and can satisfy hunger quickly. Each apple contains amazing properties and more including Bioflavonoids and protective phytochemicals – Quercetin.

The average size apple contains: 

10mg Vitamin C.

Pectin that is a soluble fibre which helps lower damaging LDL cholesterol – Research suggests drinking 250mls of fresh apple juice a day to benefit from reduction of LDL cholesterol levels

The juice of the apple and apple cider vinegar was and still is a popular home remedy yet the taste of the apple cider vinegar and consuming at least three apples a day to benefit from its goodness is a challenge, but worth a try, can also help reduce excess weight. I add two tablespoons of apple cider vinegar to my 250 mls apple juice and have as my morning drink.

The Simple Ginger Brew

The Simple Ginger Brew

A simple ginger brew to settle your stomach and keep your digestive tract healthy.

You will need

    • 1 tablespoon of grated ginger (peeled)
    • Freshly boiled filtered water
    • Lemon juice to flavour
    • A tall glass
    • Tea pot or pot for brewing
    • Tea-leaf strainer
    • Boiled water for brewing
    • Allow to steep for 5 minutes.
    • Pour in glass through the strainer.
    • Add lemon juice to taste.

Did you know this drink helps your digestive system function more efficiently. The properties act as an anti-inflammatory and relaxant.

Ginger can also treat:

Stomach upsets, nausea, travel sickness.


Acne – Simple overview of what acne is and ways to manage it.

Myth – chocolate and fatty foods cause acne …….. Reality – dermatologist say NO, but eating a healthy well balanced diet can help improve skin.

Your skin is made up of three layers; epidermis, dermis and hypodermis. Sebaceous glands or more commonly known as oil glands, are located in the dermis. In simple terms the sebaceous gland produces an excess of oil (sebum) that blocks pores. The oil (sebum) removes dead skin cells, and when this blocks the pores irritation occurs, causing the pore to become inflamed and at times rupture.

What increases the oil production in the sebaceous gland?

Stress, changes in sex hormones and low levels of vitamins and minerals. These three key causes are usually at their highest during puberty early adolescence and young adulthood, which is why we often see acne on younger faces.

Ways to manage and reduce acne.


Firstly, everyone will experience episodes of stress at sometime during their life, we are born with the internal response flight or fight. Whilst this is a natural mechanism, excessive emotional stress can have damaging effects on our bodies.

What happens to our body during stress?

There are multiple changes that occur in the body both in the mind (psychological) and the body (physical). Here are the more common ones:

  • You become short of breath, you start taking rapid short breaths, this may make you feel light headed and dizzy.
  • You may have a headache, or neck pain
  • You may experience diarrhoea or constipation
  • You may experience abdominal cramps
  • You may find it difficult to concentrate or remember things
  • You may be extra tired and or unable to sleep
  • You may experience extreme emotional outbursts

How we handle stress varies for each individual, though there are three key strategies that will help lower your stress levels –  Well balanced diet, Relaxation, Talking.

Well balanced diet

I am sure you are tired of reading what you should or shouldn’t be eating, but here is a very basic summary of the foods that help manage acne and also stress.

ZINC – Research carried out by scientists have identified a link between Zinc and acne, showing that those with acne were low in zinc. You can find zinc in food such as nuts, skinless poultry, red meat and yogurt.

Vitamin A – This vitamin helps skin remain healthy; found in eggs, salmon and liver. Beta carotene in plant foods are found in yellow and green fruits and vegetables. (Do not increase your vitamin A intake if you are pregnant)

Vitamin B – This vitamin is water soluble and comes in several different types including B3, B5, B6 and believed to leave the skin less greasy, which may help prevent blackheads.

Vitamin C – Can help fight infection, found in citrus fruits.

Vitamin E – helps to the skin heal and can be found in eggs and pressed oils.


Allowing your body to relax is a skill that many of us find difficult. Turning off mobile phones, ignoring the chores that need to be done require self discipline. You don’t need hours, just 15 minutes a day with no distractions will benefit you.

If you find it difficult to switch off, close your eyes and think of times you were happy and felt calm, or imagine you are walking in open fields or along a white sandy beach.


Sharing how you feel is a great way to de-stress. Talking to friends is free, but you may prefer to speak to someone you don’t know, so seeing a counsellor might be your best option. Acne isn’t going to vanish over night but sharing how you feel can help you become less tense and reduce your stress levels.

Although this advice is aimed at those suffering with acne, parents can help support their adolescent by encouraging plenty of nutritious meals, relaxation time and talking. The ideal scenario is where an evening meal becomes a social event. The meal is eaten at the dining table; conversation is focused around the week’s events with encouragement to share feelings. Finish off the evening with a board game or a walk. You may receive a negative reception, though if you remain positive and focused you may be able to make this a regular occurrence and everyone will benefit from valuable family time.

Why not arrange for your teenager young adult to attend a consultation to learn the benefits of a balanced diet and alternative therapies in acne management.

Malini White has produced a super book specifically focusing on natural treatment of acne. Acne Cure: A Practical Guide to Natural Cure for Acne : Through Herbs, Salves, Essential Oils and Other Natural Remedies’ . 

Click here to purchase your book.