Red cabbage reminds me of Christmas. My mum always makes red cabbage with blackcurrant fruit syrup. I’ve adapted her recipe to make it healthier and easier. And to take advantage of the seasonal blackberries we’ve picked.

Health Benefits of Red Cabbage

I love the saying “all vegetables are superfoods”. Red cabbage is no exception. It’s full of fibre to help your microbiome and keep you regular. It’s also packed full of antioxidants and “phytonutrients” (the colourful nutrients that we take advantage of when we “eat a rainbow”.)

Health Benefits of Blackberries

Berries are one of the most healthy fruits as they’re high in fibre and low in sugar. And delicious!

You get bonus plant saving points for picking them from the hedgerow.

Looking For More Easy Recipes?

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Related: How to Eat 30g of Fibre A Day

Ingredients of Red Cabbage with Blackberries

• Half a red cabbage, cut up
• 2 handfuls of blackber
...

Connect with Jamie the PCOS Coach

You can find Jamie at thepcoscoach.com

Author Bio

Dr Orlena is a health coach. She helps busy mums go from "I can't lose weight" to feeling fit and fabulous. Find out more about her here.

Everyone experiences anger time to time. What's going on when we feel anger and how can we stop it from taking over our actions and doing things we later regret?

In this episode, you will learn:

• How to let go of anger?
• What causes anger?
• What are primitive emotions?
• How the brain works with anger
• What's underneath your anger?
• Different emotional responses
• Ways and techniques to control anger

Transcript Of Letting Go Of Anger Part 2

Good morning, lovely people. Welcome to another episode of Fit and Fabulous with me, Dr Orlena Kerek. 

Today, we are talking about letting go of anger. Letting go of anger was the top podcast.  One that you all love that I did way, way, way back.

The Funny But Meaningful Story Of My Wetsuit

Today I have decided to do letting go of anger too.

Before we start thinking about anger. I want to tell you a little story about my wetsuit. Why do you want to know about my wetsuit? You do want to know about my wetsuit. I promise you. 

I live in Cos...

Author Bio

Dr Orlena is a health coach. She helps busy mums go from "I can't lose weight" to feeling fit and fabulous. Find out more about her here.

Author Bio

Dr Orlena is a health coach. She helps busy mums go from "I can't lose weight" to feeling fit and fabulous. Find out more about her here.

What is your biome? How does it affect your health? Your behaviour? And even your weight?

Dr Orlena chats to Lisa Kilgour, nutritionist to find out.

How to Lose Weight With Your Biome Podcast

Connect with Lisa

The Perfect Diet

The perfect diet for you is different from the perfect dier for your best friend. Just because something works for you, doesn't mean that it's going to work for anybody else.

We have to really listen to what our body wants and ask ourselves "Am I eating the best way?"

The Microbiome

We are 50% bacteria.

There is this huge ecosystem about equal to the number of cells we have in our body.

It is called a microbiome, a community of bacteria, parasites, and yeasts that when working well, they modulate our immune system, help balance our brain chemistry, ...

Today I'm super excited to be interviewing Doctor and Professor Miguel Ángel Martínez, one of the coordinators of the PREDIMED study.

He's taken time out of his busy schedule to tell us about the healthy benefits of olive oil.

Health Benefits of Olive Oil Podcast

See also: Health Benefits of the Mediterranean Style Diet.

Olive oil has been used for 6,000 years in the Mediterranean area where there are lower cases of cardiovascular diseases compared to Western areas and other parts of the world.

Tips in Choosing Olive Oil

• Make sure it's extra virgin
• Take note of the date of production. Ideally, it should be within one year of purchase
• Buy your olive oil locally

The Best Way to Consume Olive Oil

Make sure that you eat olive oil amongst a healthy diet.

Eat olive oil with lots of vegetables, fish, and legumes.

Author Bio

Dr Orlena is a health coach. She helps busy mums go from "I can't lose weight" to feeling fit and fabulous. Find out more about her here.

Connect with Alicia

You can find Alicia at Aldin Consulting Group and Accion-istas. 

Author Bio

Dr Orlena is a health coach. She helps busy mums go from "I can't lose weight" to feeling fit and fabulous. Find out more about her here.

Podcast Reviews

"I’m finding your podcasts so inspiring. I’ve lost 6.6 kg already by changing my diet, 30 min walk most days & priority sleep. You had me with “choosing a diet that works for you”! I found you, became inspired & starting taking care of myself. Thank you, Orlena" Happy podcast listener

Fit and Fabulous Podcasts

Start Here (Mini Podcast)

10 Episodes. 10 minutes each. EVERYTHING I teach my clients so they can get healthy and lose weight.

Sign up for the mini podcast here: 

Key Podcasts to Listen to

1. The Health Benefit of the Mediterranean Diet

5. How to Reduce Your Risk of Heart Disease with Lifestyle with Dr Zarrin Shaikh, Cardiologist Interview with Dr Zarrin Shaikh

4. How to Reduce Your Risk of Heart Disease with Diet with Dr Zarrin Shaikh, Cardiologist Interview with Dr Zarrin Shaikh

Season 7

340: How to Rewire Your Brain for Effortless Weight Loss

339: The Weight Loss Trap: How Scale-Watching Sabotages Your Success

338: The H...

Why Can’t I Lose Weight? How Does Insulin Affects My Weight?

In today’s podcast we’re looking at some common blocks that stop people from loosing weight.

I’ll be explaining how hormones, specifically insulin, affect our bodies. Plus how you can create a healthy way of eating, that supports your weight loss goals.

Why is it so Difficult to Lose Weight?

I recently sent out a survey to people on my email list to find out what problems they faced when trying to lose weight.

Here are some of the responses:

1. Lack of Exercise. “I’m fat, I’m lazy. I don’t loose sleep over it as I know that lack of physical activity is a contributing factor.”
2. Nothing Works! I’ve tried so many things. E.g. reducing carbs, calorie counting, the keto diet. They work for a bit and then stop working.

Common Misunderstandings about Weight Loss

Many of the comments highlighted common ways of thinking that aren’t true. Lots of unrealistic expectations that lead to disappointment.

1. It’s taken me “x”
...