Be Well with Bernie

I’m spreading a little lentil love in this week’s post  💓 I don't care if they're red , green , black, brown or yellow lentils, I love them all 👍 Today I want to share my favourite green lentil recipes with you.   I make these all the time and they totally transform these family favourite meals into delicious, healthy meat free alternatives that even the kids will love!!! Lentils belong to the same family as beans and they pack a massive nutritional punch 👊 They're a rich source of fibre and they're high in lean protein too.    After soybeans, lentils are the highest source of plant based protein 👌 One cup of cooked lentils contain: 230 calories a trace of fat 40g of carbohydrates 16% RDA potassium, zinc, magnesium and vitamin B-6 18g of protein 16g of fibre (64% RDA) Since gut health is where it's at, this high fibre content is fantastic ! . BE WARNED HOWEVER!! This is such a high amount of fib...

Did you know that March is Endometriosis Awareness Month? Unless you have it or know someone who does you’re probably thinking endo-what??? right now… I find it amazing that there is so little known, both in the medical world and in the general public about a disease that affects 1 in 10 women!!! Just stop and think about that for a minute... That’s an estimated 176 million women worldwide who are suffering in silence… Endometriosis is a hormonal and immune system disease where the tissue which lines the inside of the uterus (endometrium) grows outside the uterus too.   Like the lining of the uterus, this tissue breaks down and sheds every month resulting in internal bleeding, inflammation of the surrounding areas and formation of scar tissue and adhesions.   All the organs held within the pelvic cavity become “sticky” and some complications can include obstruction or interference with bowel and bladder function. Some of the most common symptoms o...

In my last post I spoke about how Pilates can help with back pain.  Today I want to share some simple strengthening and stretching exercises that, if done consistently, may help prevent back pain and can also provide some relief. What I love most about these exercises is that you need no equipment at all and they can be done almost anywhere.   These are just some of the exercises that are most commonly recommended to help prevent and decrease back pain. They strengthen the core muscles which support the back, teach better alignment and posture and they also provide a much needed stretch to tight back muscles. A few points to note before we start  If you're suffering with back pain it's best to talk to your doctor before starting any exercise program. Your abs and back muscles work together as a team.  It's vital that you engage your abs to support your back during all these exercises. Think about keeping your neck long and your shoulders pulled d...