Gluten Free Meals for People with Coeliac Disease

People with coeliac disease are unable to have foods that contain the protein “gluten” and sometimes food can become a little boring when there are limitations as to what you can eat.  The recipes below are something different and have been carefully created by Nutritionist Lindsey Cotter who is the founder of “Cotter Crunch Gluten Free Recipes & Nutrition.”

Healthybite was so impressed with the information Linsey provides on her website regarding nutritional values we wanted to share a few of these recipes with you.  Once you have landed on the website there are many more mouth-watering recipes available plus all the nutrition advice to help keep your body balanced and healthy.

Here are the links:

Immunity Boosting Frozen Cranberry Orange Smoothie {Dairy Free}

Turmeric Roasted Chickpea Carrot Salad with Apple Cider Tahini Dressing!!

Bon Appétite!

©Healthybite July 2017



Feeling Anxious?

Anxious! Anxious

Being anxious has its good and bad points.  For example, if you are anxious before sitting an exam this can help to keep your wits about you.   It is when anxiety leads to severe panic attacks that the issue needs addressing.

What is Anxiety?

In simple terms, it is the opposite of being calm and tranquil. The feeling is unpleasant making the person feel extremely unsettled inside. It triggers off negative emotions such as being unable to concentrate, fearful, tearful and irritable. Some people experience a feeling of doom and gloom without knowing why they feel this way.

Anxiety partners along with nervousness and anxious people will bite their nails, pace back and forth and are unable to sit down for too long. The physical signs are sweating, dizziness, feeling nauseous, headaches and shortness of breath, tiredness and finding it difficult to sleep.

What Can Help Reduce Anxiety and Panic Attacks?

Here are Two Exercises for You to Practice.

Try this breathing exercise; it is better if you are sitting down but that may not always be possible if you are in a crowd etc. Breathe in through your nose and hold your breath for a few seconds then exhale slowly through your mouth over a few seconds, repeat this and gradually your anxiety levels will reduce.

This next exercise will need to be done at home and takes about 15 minutes. It is an important muscle relaxation technique. Find your most comfortable position, sitting, standing or lying down. First identify a muscle group such as those in the calves of your legs, shoulders, arms, stomach, neck, and back. Tense or squeeze each muscle group for 5 seconds and exhale as you relax the tension. Leave a 12 to 15-second relaxed muscle group before going to tense the next set of muscles. Take care and don’t overdo the tension. If it starts to hurt STOP you don’t want to injure yourself. With practice, you will find your muscle groups easily. Mentally you need to feel the difference between a fully tensed muscle to a fully relaxed one. anxious

If you have a disability or an illness please consult with your doctor before trying this.

Exercising is another way to reduce anxiety levels and panic attacks.  Give these exercises a try and see if you start to feel less anxious.

If you want to check your level of anxiousness there is a questionnaire you can fill out and your score will reveal your level with some advice on what to do.    This does require that you answer each question honestly for your correct level to be identified.  All you have to do is tick a box, then add up your score at the end.

Here is the link for the Anxious Questionnaire: Click here.

©Healthybite July 2017



Fire Cider Vinegar

Fire Cider VinegarHealthybite has found a recipe “Fire Cider Vinegar,” by Herbalist, Elizabeth Heck, to take as a preventive measure and to help reduce congestion from colds and flu.  This needs to be made around 4 to 6 weeks before the winter months set in.

The ingredients are all natural, inexpensive and all you need is a large, glass, screw cap jar.


¼ cup of unpeeled thinly sliced horseradish

¼ cup of unpeeled thinly sliced ginger

1 whole head of peeled and chopped garlic

1 whole white onion

8th teaspoon of Cayenne (this is very strong be careful how much you decide to use).

Apple cider vinegar


Put all the ingredients into the jar and cover with the apple cider vinegar, making sure the vinegar is 1 to 2 inches above the ingredients.  Cap it and put in a cool dry place for 4 to 6 weeks.

After this time strain the liquid from the jar into another jar and add honey to taste.  A ¼ cup of honey will give a sweet taste, use less if a vinegar taste is desired.  If you want to use this as a salad dressing use 1 part of the fire cider vinegar to 3 parts olive oil, whisk up and pour over the salad.

How to Take:

As a preventative take 1 teaspoon daily of the fire cider vinegar.  If you feel a cold coming on start taking a teaspoon every hour for two days.

Store: In a cool dry place and it should stay good for around six months.

Enjoy your warming fire cider vinegar in the winter months, it will also boost your immune system to help fight off those germs.


Teas and Medicinal Benefits

Medicinal Teas

Medicinal Teas

Brewing the tea for a lovely cuppa whatever time of day, is something we do for a refreshing drink.  However, there are other teas that have medicinal properties.

Important: Anyone considering taking herbal teas or essential oils should consult their doctor if taking conventional medicine or has some health issue.  Always read the labels which should describe any ‘side effects or not recommended for’ instructions.

Mint Tea – can help with nausea and digestive upsets, it is also energising and calming.

Chamomile Tea is a very slight sedative and good to drink before retiring to bed. This tea can help with stomach pain, especially colic and safe for children to take. It is good for eye strain, simply moistening a tea bag and putting it over the eye for around 15 minutes and relax will sooth the eyes.

Smooth Move Tea will help with constipation. Drink a cup and wait for around 4 hours and that should do the trick, you can drink another cup if needed.

Breath Easy Tea ideal for respiratory problems.

Throat Coat Tea helps to ease badly inflamed red sore throats.

Elder Flower – Yarrow Flower and Peppermint Tea – good to take when you have a fever, it helps to increase perspiration and cools down the body.  These come in dried flower/leaf form and you can buy them from Amazon, other online suppliers or in a health store:

Recipe for Elderflower, Yarrow flower and peppermint tea – Credit: Herbalist Elizabeth Heck

Put 2 tablespoons each of the flowers and peppermint into a pan which has 2 cups of hot water (it is important the water is not boiling, boil and allow to cool down a bit). Put a lid on the pan. Let it steep for 10 minutes then strain through a sieve into a cup and sip 1/4 cup every half hour.

Essential Oils
Pine and Eucalyptus Essential Oils are good decongestants:

Recipe for a decongestant steam –  Credit: Herbalist Elizabeth Heck
Fill a large bowl with really hot water (be careful not to scold yourself). Add 4 drops of either pine or eucalyptus essential oil. Cover your head and the bowl with a towel (if it becomes uncomfortably hot open the towel a bit and/or put your head further away from the liquid). Try and stay under the towel for around 10 minutes and do this 2 to 3 times throughout the day.

Tea Tree Essential Oil– this little treasure is good for:
Insect Bites
Animal Bites
Minor Burns
Anti-fungal (example athlete’s foot).
It is versatile and can also be used neat, other essential oils need a carrier oil.

Lavender Essential Oil (not advised for pregnant, nursing mother’s or children).
This oil is calming, is an antiseptic and anti-inflammatory and helps reduce the risk of infections spreading. It is capable of stimulating skin regeneration.
Use on:
Spider Bites
Jelly Fish
Scorpion Stings

Lavender Spray 
This is ideal to take out in your handbag, especially if travelling on crowded public transport or air travel. It is especially handy in the winter months when flu is peaking. It is good for headaches, anxiety and heat stroke.

Recipe Lavender Spray – Credit: Herbalist Elizabeth Heck
You need 1/4 cup of liquid, make this liquid up with equal parts of vodka and water. The vodka is a preservative.   If the vodka is 80% proof, which is 40% alcohol and has been cut in half with the water it gives the 20% alcohol content, which is required to preserve any kind of liquid.
Put the liquid into a *spray bottle (*you can buy these from eBay – search for cosmetic sprayers) add 4 drops of lavender essential oil, give it a shake.
Always shake it before you use it, spray just enough so a mist is formed about 4 –  6 inches from you face, don’t overdo it. This will help if you have been in contact with coughing or sneezing people.


© May 2017

Home Made Moisturiser

There is no need to splash out loads of money on expensive moisturisers when you can make these yourself at home with no chemicals and natural products.  This particular recipe takes minutes to do, all it requires is a glass jar to store it in (no need to refrigerate) and it will last for a long time.

When we age our skin starts to lose it elasticity and that’s when wrinkles and sagging begin to set in.  Here is a moisturiser which includes avocado essential oil which is a real anti-ager.

I would always recommend anyone who is taking any kind of medication, or suffer from a skin disorder to just ask your GP if the oils are suitable to use because it will be absorbed into the skin.

Home Made Moisturiser Ingredients

1/2 cup extra virgin coconut oil

1 -2 teaspoons of unrefined avocado oil

1 teaspoon of pure Vitamin E oil


Blend all the ingredients together (use a whisk if you want) until you get a smooth fluffy light mixture.  Store in a jar in the cupboard, it will keep for weeks.

Variations to the avocado oil (always use the vitamin E oil).

The vitamin E oil and coconut oil is suitable to be used without any of the essentials oils listed below.  Amazon and ebay sell all the ingredients.  The glass jars for 50p from Home Bargains.

6 drops of lavender oil.

6 drops of tea tree oil.

6 drops of citrus lemon essential oil.

Geranium essential oil a few drops.

Frankincense essential oil a few drops.

Sandalwood essential oil a few drops.

Roman chamomile essential oil a few drops.

The last four are good for anti-ageing and blemishes.

The finished product.

Home Made Moisturiser

TIP: Use thinly twice a day.  This homemade moisturiser will take a little longer to soak in but if in a hurry to go out pat with kitchen roll before applying makeup.