Irina Chifor Health and Nutrition, London (2025)

22/07/2024

Happy Monday everyone!

The time has come for our "FUELED - 7 Pillars of Optimal Wellness" Program starting tomorrow!!

I am so excited to be doing this alongside Staci Wallace! As a registered nutritionist that was running my own nutrition practice before going full-time with Fueled by Fire, I was so impressed with the FUELED program. I went through it for the first time in 2021 as a Mastermind client and I knew I would, one day, play a special role in taking it to the masses. THAT DAY IS NOW!

I noticed a pattern working one on one with private clients in my own practice. Faith-based who were allowing me to teach them about having a Kingdom mindset around nutrition, were getting exponentially better results!

Addressing health at a spirit, soul and body level was obviously producing those results. I am confident that FUELED has the potential to change your life forever- spirit soul and body!

Come join us every Tuesday at 3 pm in the FUELED cohort where we will be helping you elevate your health, one step at the time!

Who’s excited?

01/09/2023

Happy September!

As the seasons shift in the UK, so do the flavors that grace our plates. Eating seasonally not only supports local farmers but also is better for our health as we get to eat the freshest foods full of flavour and nutrients!

🥦 Vegetables:

Embrace the autumn spirit with veggies like artichokes, aubergines, and beetroots, perfect for hearty dishes. Enjoy the crispness of broccoli and Brussels sprouts, and savor the versatility of cabbage and cauliflower.

Leeks and onions enrich your meals with aromatic flavours, while parsnips and peppers offer comfort. Enjoy the last taste of summer with sweet vine ripened tomatoes.

🍏 Fruits:

Celebrate autumn with crisp apples, sweet pears, and juicy blackberries. Enjoy the rich flavors of plums and the tanginess of raspberries. Add chestnuts to warm dishes for an earthy touch and extra protein.

What are your favourite September foods?

Stay blessed,

Irina x

19/08/2023

I didn’t have a nutritionally good week last week as we were away and the options were pretty limited. But it’s okay, the spirit and soul were my main priority for last week and I God did not disappoint!

Here are a few of my meals this week, since I got back. Pick your favourite and I will write the recipe in a future post.

Stay blessed,

Irina x

18/08/2023

As a nutritionist, I often find myself advocating for a variety of nutrient-rich foods to create a balanced and wholesome diet. One often underestimated but incredibly valuable food group is legumes, with beans at the forefront.

From kidney beans to chickpeas, these humble little packages are packed with nutritional goodness that can significantly contribute to your overall health.

Here are some of its health benefits:

1. It’s protein packed

Beans are an excellent plant-based source of protein. For individuals following vegetarian or vegan diets, beans can play a pivotal role in meeting their protein needs.

2. It’s full of fibre

Dietary fiber is essential for a healthy digestive system, and beans are brimming with it. Both soluble and insoluble fibers present in beans aid in regular bowel movements, prevent constipation, and support gut health. Moreover, the fiber content helps stabilize blood sugar levels, making beans a valuable addition for individuals with diabetes or those aiming to manage their weight effectively.

3. Support heart-health

Their rich fiber content helps lower cholesterol levels, reducing the risk of heart disease.The potassium in beans also supports healthy blood pressure levels, promoting cardiovascular well-being.

4. Nutrient rich

They are rich in various vitamins and minerals, including folate, iron, magnesium, and zinc. Folate is especially crucial for pregnant women, as it supports fetal development, while iron aids in preventing anemia. Magnesium and zinc play roles in immune function, bone health, and overall vitality.

They can be added to soups, stews, salads, and even used as a base for plant-based burgers. Hummus, made from chickpeas, is a popular and nutritious dip that can be enjoyed with vegetables or whole-grain crackers.

A Word of Caution

Some individuals may experience digestive discomfort due to their complex carbohydrate content. Soaking beans before cooking, opting for canned beans (rinsed well to reduce sodium content), and gradually increasing their intake can help mitigate this issue.

What’s your favourite way of eating them?

Stay blessed,

Irina x

17/08/2023

What’s your sleep like? Today I am working on writing Module 4 of my signature programme,Sleep and Health, of The Triangular Method of True Health.

Here are some questions to help you assess the quality and quantity of your sleep. Let me know how you are doing overall in comments.

Quantity and Quality of Sleep assessment:

1. How many hours of sleep do you usually get on average per night?
2. How many nights a week do you manage to get at least 7-9 hours of sleep?
3. On average, how many times do you wake up during the night?
4. Do you often wake up feeling refreshed and rested?
5. Are you able to fall asleep within about 15-20 minutes of lying down?
6. Do you ever wake up with headaches, body aches, or soreness?
7. Do you use any sleep aids or medications to help you sleep? If yes, how often?
8. Do you feel well-rested and alert during the day, or do you often feel fatigued?
9. Have you noticed any negative impacts on your mood, concentration, or productivity due to your sleep patterns?

So, how are you doing in the assessment?

Comment below if you want to get tips on how to improve your sleep in a future post.

Stay blessed,

Irina

05/08/2023

This cauliflower dish is spicy and full of flavour! It's a great dish to take to a shared lunch as it's vegan, dairy and gluten free!

Ingredients:

1 tsp ground cumin
1 tsp ground coriander
½ tsp ground turmeric
½ tsp crushed chillies
2 tbsp olive oil
1 large cauliflower, cut into small florets
½ lemon, cut into wedges
1 tbsp coriander leaves
1 tbsp parsley leaves

Method:

Preheat the oven to gas mark 6 (200°C / 180°C fan).

In a bowl, combine the spices, oil, and 1⁄2 tsp of salt. Add the cauliflower, ensuring it is evenly coated with the mixture.

Place the coated cauliflower on a baking tray and roast for 25 minutes, flipping halfway through, until the edges begin to caramelize.

Transfer the roasted cauliflower into a serving dish.

Before serving, squeeze the lemon wedges over the cauliflower and sprinkle with the herbs. Enjoy!

Stay blessed,

Irina x

04/08/2023

Food in the spotlight: Cauliflower

Heart Health Support:

Cauliflower is a heart-healthy vegetable, loaded with fiber, potassium, and vitamin C. These nutrients work together to reduce cholesterol levels, lower blood pressure, and improve overall cardiovascular function, reducing the risk of heart disease and stroke.

Digestive Wellness:

Rich in dietary fiber, cauliflower aids digestion by promoting regular bowel movements, preventing constipation, and maintaining a healthy gut. It also contains antioxidants and anti-inflammatory compounds that can soothe digestive discomfort and reduce inflammation in the digestive tract.

Immune System Boost:

Packed with vitamins C, K, and B-complex, along with antioxidants like beta-carotene and quercetin, cauliflower strengthens the immune system, helping the body defend against infections and illnesses. Regular consumption can bolster the body's natural defense mechanisms.

Antioxidant Powerhouse:

Cauliflower is a potent source of antioxidants that combat harmful free radicals in the body, protecting cells from damage and reducing the risk of chronic diseases, including certain cancers. Its array of antioxidants contributes to overall well-being and longevity.

Weight Management Aid:

With its low calorie and high fiber content, cauliflower is an excellent addition to weight management plans. The fiber promotes satiety, helping control appetite and reducing overall calorie intake. Replacing higher-calorie options with cauliflower can support healthy weight loss or maintenance.

What's your favourite way to eat cauliflower?

Stay blessed,

Irina x

03/08/2023

August is here and hopefully more sunshine and dry weather!

Here are some tasty fruit and veggies that are available locally in August:

Tomatoes
Basil
Mint
Broccoli
Lettuce
Sweetcorn
Cucumber
Courgette
Apples
Pear
Berries
Plums
Peach

A simple and delicious salad using tomatoes is to finely chop tomatoes, red onions and basil. Add some salt and pepper, lemon juice and extra virgin olive oil. very simple and very delicious and perfect for Barbecues!

What's your favourite seasonal fruits and veggies for August?

Stay blessed,

Irina x

30/07/2023

The Amazing Health Benefits of Kefir

Kefir, a fermented dairy product, has been gaining popularity as a potent superfood due to its numerous health benefits. Originating from the Caucasus region, kefir is made by fermenting milk with kefir grains, which are a combination of bacteria and yeast.

This fermentation process results in a creamy, tangy beverage with a unique combination of probiotics, vitamins, minerals, and other essential nutrients.

Here are some of the remarkable health benefits of incorporating kefir into your diet:

1. Probiotics for Gut Health

Kefir is a rich source of probiotics, which are live beneficial bacteria that support a healthy gut flora. These probiotics aid in digestion, enhance nutrient absorption, and maintain a balanced gut microbiome. Consuming kefir regularly can help alleviate digestive issues like bloating, gas, and constipation.

2. Boosts Immune System

The probiotics present in kefir also play a significant role in supporting the immune system. A strong and well-functioning immune system can defend the body against infections and illnesses, keeping you healthier and more resilient.

3. Excellent Source of Calcium and Other Minerals

Kefir is a great natural source of calcium, essential for maintaining strong bones and teeth. Additionally, it contains other important minerals like magnesium, phosphorus, and potassium, which contribute to overall bone health and help regulate blood pressure.

4. High in Vitamins B and K

Kefir is rich in various B vitamins, such as B12, B2 (riboflavin), and B9 (folate), which are crucial for energy production, cell growth, and neurological function. Moreover, kefir is an excellent source of vitamin K, which plays a key role in blood clotting and bone metabolism.

5. Lactose Digestion Support

Surprisingly, despite being a dairy product, kefir is easier to digest for some individuals with lactose intolerance. The fermentation process reduces the lactose content, making it more tolerable for those who are sensitive to lactose.

6. Potential Anti-Cancer Properties

Some studies suggest that kefir's probiotics and bioactive compounds may have anticancer properties, particularly in terms of inhibiting the growth and spread of cancer cells. However, more research is needed in this area.

7. Mood and Brain Health

Emerging research indicates a possible connection between gut health and brain function. The probiotics in kefir could potentially influence mental health positively, reducing symptoms of anxiety and depression.

8. Weight Management

Including kefir in a balanced diet may assist in weight management efforts. Its high protein content helps increase satiety and reduces hunger cravings, potentially aiding in weight loss.

9. Skin Health

The probiotics and nutrients in kefir can promote healthier skin by addressing inflammation and encouraging the growth of beneficial microorganisms. This may lead to a clearer complexion and a reduction in certain skin conditions.

While kefir offers numerous health benefits, it's important to note that individual responses can vary. If you are new to kefir or have any health concerns, it's always a good idea to start “low and slow” in order to help your digestive system adjust gradually and prevent symptoms such as bloating.

Nonetheless, for many, kefir can be a tasty and versatile addition that contributes to a healthier lifestyle. Enjoy its goodness in smoothies, dressings, or simply on its own!

Stay blessed,

Irina x

29/07/2023

Mackerel and Sweetcorn Salad Recipe

Preparation Time: 20 minutes | Serves: 4

Ingredients for Salad Bed:
- 150g mixed green leaves
- 1 brown onion, thinly sliced
- 1 red pepper, diced
- 2 tomatoes, diced
- 2 boiled new potatoes, sliced

Dressing:
- 2 tablespoons apple cider vinegar
- 4 tablespoons extra virgin olive oil

Mackerel Salad:
- 3 cans (approximately 150g each) of mackerel in brine, drained
- 1 can (approximately 200g) of sweetcorn, drained
- 3 tablespoons Greek yogurt
- 1 lemon, freshly squeezed
- Salt and pepper to taste

Instructions:

1. In a large salad bowl, arrange the mixed green leaves as a bed for the salad.

2. Add the thinly sliced brown onions, diced red peppers, and diced tomatoes on top of the mixed green leaves.

3. Place the sliced boiled new potatoes evenly on the salad bed.

4. In a small bowl, prepare the dressing by whisking together the apple cider vinegar and extra virgin olive oil until well combined. Set aside.

5. In a separate mixing bowl, gently flake the drained mackerel using a fork.

6. Add the drained sweetcorn and Greek yogurt to the flaked mackerel.

7. Squeeze the lemon over the mackerel mixture and season with salt and pepper to taste. Gently toss the ingredients until they are evenly coated with the yogurt dressing.

8. Carefully spoon the mackerel salad onto the prepared salad bed, ensuring an even distribution.

9. Drizzle the dressing over the entire salad.

Enjoy!!

Stay blessed,

Irina x

28/07/2023

Here is a picture of myself and the twins in the park. Although I was really tired that day and have been out most of the day, hubby insisted we should go to the park.

I went mumbling, but loved the experience and look at the beauty of the sky we managed to capture!

In our fast paced lives it’s essential to take a step back and appreciate the healing power of nature. Spending time outdoors offers various health benefits:

Stress relief: nature reduces stress by lowering cortisol levels and soothing our nerves.

Mental clarity: Studies show that spending time outdoors enhances cognitive function, boosts creativity, and enhances focus.
Immune system support: Breathing in the fresh air in nature supports our immune system.

Physical fitness: whether it’s hiking, biking or strolling through the woods, the health benefits of exercise are enhanced because of natural light exposure and fresh clean air.

Mood enhancement: science backs up that sunlight triggers the feel good hormone serotonin, promoting good moods and lowering depression and anxiety.

Better sleep: spending time in nature helps regulate our circadian rhythm promoting improved sleep quality.

Are you spending enough time in nature? Londoners, what are your favourite spots?

Stay blessed,

Irina

22/07/2023

Here is one of my favourite courgette recipes: The Almighty Seafood Courgetti (or Zoodles for my friends across the pond:)!

The Almighty Seafood Courgetti Recipe:

Ingredients:
- 4 medium courgettes (zucchinis)
- 2 tablespoons coconut oil
- 4 garlic cloves, thinly sliced
- 1 tablespoon soy sauce
- 1 red pepper, thinly sliced
- 300g mixed seafood (pre-cooked for convenience)
- Fresh parsley or coriander, chopped
- 1 fresh red chili, thinly sliced (optional)

Instructions:

1. Prepare the Courgetti:
Using a spiralizer, create thin, spaghetti-like strands from the courgettes. Set aside.

2. Sauté the Garlic and Courgettes and red peppers:
In a large pan, heat the coconut oil over medium heat. Add the sliced garlic and sauté until lightly golden and fragrant. Drizzle the soy sauce over the garlic, and then add the spiralized courgettes and sliced red peppers. Cook for a few minutes until the vegetables are tender yet still have a slight crunch (al dente).

3. Cook the Seafood:
While the courgettes are cooking, heat a separate pan over medium heat and add the pre-cooked seafood. Cook until heated through and slightly caramelized.

4. Combine the Courgetti and Seafood:
Once the courgettes are cooked to your desired texture, add the cooked seafood to the main pan with the vegetables.

5. Add Fresh Herbs:
Sprinkle the chopped parsley or coriander over the mixture in the pan. These herbs will enhance the flavours of the dish.

6. Optional Spiciness:
For a bit of heat, you can add thinly sliced fresh red chili to the pan. Adjust the amount according to your preferred spice level.

7. Serve and Enjoy:
Plate the courgetti with seafood and present it in an appealing manner. This dish is now ready to be served and savoured.

This Courgetti with Seafood recipe offers a delightful and healthy combination of flavors and textures. The tender-crisp courgettes, succulent seafood, and aromatic herbs create a delectable dish suitable for a light lunch or dinner.

Irina Chifor Health and Nutrition

22/07/2024

01/09/2023

19/08/2023

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17/08/2023

05/08/2023

04/08/2023

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