Blood pressure is heavily influenced by diet and activity. That’s why is so easy for us to lose control of it.

High blood pressure can damage a layer in your vascular structure called the endothelium, it’s responsible for producing and releasing nitric oxide which helps the vessels to dilate.

In some cases when the endothelium is damaged not only does it not release enough nitric oxide but the nitric oxide it does release reacts with the damaged tissue causing it to do the opposite and contract instead  right when your body needs it to dilate.

If your blood pressure high for a number of years damage to the endothelium can become severe enough to increase the risk of complication like angina, heart attack and stroke.


If you have high blood pressure speak to your physician before making changes to your diet especially if you are on medication.

There is a way to promote endothelium function and that’s by getting as much nitrate into your diet as possible ,lucky for us root and leafy vegetables are packed full of nitrates, the best sources to get nitric oxide is from:

  • Arugula lettuce
  • Spinach
  • Beetroot
  • Celery
  • Lettuce

Studies show that 250ml of concentrated beetroot juice per day over four weeks can reduce blood pressure levels in those with high blood pressure.

There is strong evidence that these nitrate rich foods and drinks promote vascular health and can have a positive impact on your blood pressure levels.

Build this into your health and can have a positive impact on your blood pressure levels.

Build these into your health plan alongside other good habits like picking up your activity levels and cutting saturated fats from your diet.

Putting the right things in and taking the wrong things out of your diet can been difficult. This guide will help you make the right choices if you have high blood pressure:


beet juice                  juice pomegranate

  1. MAGNESIUM– Magnesium is needed for muscles to relax after contraction and may help with high blood pressure, get it from dark green vegetables such as spinach, Brussels, sprouts, whole grains such as brown rice, nuts, seeds such as raw cashew nuts, sesame, and pumpkin seeds.
  2. POMEGRANATE-It has a number of beneficial properties that help it to disrupts plaque formation in the arteries and generally improve the cardiovascular health, stir pomegranate seeds into plain natural and sprinkle ground flax seeds on top. Get plenty by drinking a small glass of pomegranate juice with no added juice daily.
  3. ANTIOXIDANT AND VITAMIN C-antioxidants and vitamin C rich fruits and vegetables include carrots, asparagus, broccoli, Brussels, sprouts, watercress, cabbage, tomatoes, kiwi, kale, blueberries.
  4. RAW GARLIC-Smelly breath may be worth your while if blood pressure is a concern for you. Garlic contains allicin a natural antibiotic and is linked to dramatic blood pressure improvements.it needs to be raw and plentiful so think about adding it to an olive oil and lemon juice salad dressing or stir it in at the end of cooking.
  5. BEETROOT-beetroot contains nitrates which support vasodilation which in turn reduces blood pressure. Try juicing beetroot with carrot, apple and ginger, you can also roast it or grate it into salad.
  6. OILY FISH-it contains anti-inflammatory essential fats also known as good cholesterol.
  7. FIBER– increase the fiber start the day with plain unsweetened, unsalted porridge sprinkled with ground flaxseeds, snack on raw nuts and carrots and celery sticks. Switch all carbohydrates to whole grains such as brown rice, whole wheat pasta and quinoa. Add pulses to soups and stews and have an extra portion of vegetables or salad with your sandwich instead crisp.
  8. Celery helps blood vessels expand and helps to prevent high blood pressure.

For more information contact us on: 0713607957

Email : nutritionist@bridgesorganics.com





How to Reduce Tummy Fat with a Detox

Many people struggle to eliminate that last bit of fat that they have around the midriff, as the body will ultimately try to conserve what little fat is left. Getting rid of that stubborn excess can be difficult, but detoxification diets can work wonders.

Understanding Belly Fat

There are two types of belly fat:

  • Subcutaneous fat – this is stored just under the skin on the abdomen outside the abdominal muscles.
  • Visceral fat – this type of fat is stored around the abdominal organs and is more dangerous. You are more likely to have a fatty liver with this type of belly fat and are at higher risk of high blood pressure, heart attack and stroke.

The hormone connection

In order to eliminate the extra belly fat you need to understand how it got there in the first place. In many instances, hormones can be the main culprit in this situation, but there isn’t just one hormone to blame. In fact, Cortisol, insulin, growth hormones and even excess estrogen can all upset the delicate balance that will lead to excess belly fat.

Cortisol is increased in periods of stress, and can lead to the increase of stored fat, as well as the decrease of lean muscle production. As this negative combination persists, the body’s metabolism will be lowered, forcing the body to store more fat.

Insulin, on the other hand, leads to the storage of sugars as fat. Insulin is raised when one eats a meal high in fat and refined carbohydrates like white bread, pasta and sugar.  As the insulin level rises, the body stores the excess sugar as additional fat deposits.

Growth hormone won’t lead to excess in fat, but a lack of growth hormone usually results from a lack of exercise. That is why a steady secretion of growth hormone is vital to the body, as it will help burn fat all over throughout exercise.

How a Belly Fat Detox works

  • A detox diet eliminates the very foods that lead to insulin resistance, fatty liver and belly fat refined carbohydrates such as white flour, white rice, and sugar that raise insulin.
  • It will help to eliminate the chemicals that upset the weight control mechanism. Studies show that a body that’s not loaded with chemicals functions better than one loaded down with toxins
  • A detox diet will help to get rid of the chemicals that are known as estrogen mimics. They act like estrogen in your body and led to estrogen excess which attracts belly fat.

A strong detox diet will consist of high liquid consumption with very little food consumption over the course of a few days. If approached appropriately, detox diets can be one of the most effective ways to lose the extra belly fat stored up by all those hormones.

Keep hydrated

The first step to a detox diet is also the most essential. It requires a consistent and high consumption of water throughout the day. Drinking around 6 – 8 glasses of pure water each day at set intervals will keep the stomach from becoming overly hungry, and will help the body stay hydrated during the process.

Adequate water can also help cleanse the digestive track; a bonus while losing weight if you want to flatten your stomach as well as detox belly fat.


recipe to reduce tummy

For more information reach us through

Email nutritionist@bridgesoprganics.com

Cell: 0713607956






What exactly is a detox? Simply put, a detox is a process in which a person makes lifestyle changes to clear their body of toxins. These lifestyle changes typically involve abstaining from certain harmful things and optimizing body processes. Some changes are temporary, such as following a cleansing diet, others are permanent.

6 Ways to Detox Your Body

  1. Choose the Right Foods

One of the best things you can do to support your body’s detoxification process is to lighten its load and decrease the toxins you put in your body in the first place. Choose organic vegetables and fruits over fast food and other processed foods. GMO products and pesticide contaminated foods add harmful toxins to your diet. Avoid them like the plague.

  1. Exercise and Meditation

Exercise and meditation help maintain a healthy body. Exercising helps you sweat, and sweating helps release toxins through your skin. Studies have found trace amounts of arsenic, cadmium, lead, and mercury in sweat. Meditation helps you clear your mind and reduce stress. Stress can be as toxic to your health as chemicals. A troubled mind can cause the physical body to function poorly.

  1. Diet

Detoxifying your body is not only about what you avoid, but also about what you consume. Following a healthy diet can go a long way. There are also many foods that aid detoxification — garlic, lemon, broccoli sprouts, beans, and raw vegetables.

Many diets promote cleansing and detoxification. You could also try a raw alkaline diet. It’s a temporary cleanse consisting of uncooked fruits and vegetables and raw nuts, seeds, and sprouts. It’s a great strategy for detoxing the colon and liver. A juice diet is also helpful and is centered around consuming freshly-made fruit and vegetable juice preferably organic.

  1. Purify the Air You Breathe

Breathing clean air is another way to reduce your exposure to toxins. While you can’t control the whole environment, you can control the air in your home. Smoke, fumes, pet dander, mold, mildew, and microorganisms can make the air in your home more toxic than the air outside. A high-quality air purification device is the best way to keep your air fresh and toxin-free. If a quality air purification device is out of your budget, get a few house plants instead; they’re nature’s air fresheners. They help filter the air and remove toxins.

  1. Purify Your Body with Water

Water is possibly the most valuable tool for detoxifying your body. The body’s most basic functions require waste. Your body needs water to produce saliva, help with perspiration, and remove waste.

When I say drink water, I do mean water, not coffee, or sports drinks, or soft drinks. If you’re one of those people that find the taste of water boring, try adding lemon or cucumber to your water.

  1. A Complete Body Detox

A complete body detox is a step-by-step process that focuses on each organ involved in ridding the body of toxins. The program should focus on removing harmful organisms, chemicals, and toxic metals while cleansing your colon, liver, and kidneys. Cleansing the colon is an important part of any full body cleansing protocol.


juice recipe


When you detox, you feel good, and when you feel good, good things happen. Detoxing is often used strategically to lose weight or to start a new diet plan, but really there’s no better reason than just to feel better. When you set the stage for wellbeing, you are going to improve all areas of your life, and you should see better relationships, better productivity at work, and a newfound or renewed zest for life.







Children are often picky eaters during the preschool years, particularly if the food is a green leafy thing or a green round thing! Accepting and eating a wide variety of foods happens over a period of time. Introducing children to new foods, like vegetables, takes some creative menu planning and meal presentation.

Here are some child-friendly tips to help introduce new foods:

  • When infants are at the stage of trying new foods, offer new foods every few days to see if there are any reactions or allergies. By the time baby is one year old, hopefully, baby has a varied diet of fruits, vegetables, grains and protein foods, including beans, tofu, soft meats and yogurt.
  • When toddlerhood (and independent eating) arrives, stick with meal times and avoid filling the child up on cheese crackers and milk, or juice before mealtime.
  • Let your child see you try new foods. Children are copycats, so if you model an interest in trying new things, there’s a stronger chance that your child will too.
  • The most important tip I can give to help get kids to taste new foods is to make sure they are hungry at mealtime! Halt snacking at least 1 to 2 hours beforehand and even longer for older children.
  • If children are labeled as “picky eaters,” guess what? They will be! Let’s stop the labeling and eat with our children the most nutritious meals we can provide.
  • Make eating food a fun process, full of encouragement, not threats and scolding.
  • Let children choose new foods.
  • Help children learn the benefits of new foods, so that they understand the value.
  • Make tasting fun.
  • Give it time.


Finally, don’t expect children to like everything. Everyone has food likes and dislikes. The main thing is to relax and rest assured that most children grow up to be adults who like a variety of foods. Just keep mealtime a fun and interesting experience.





Let’s face it, we are in an energy crisis. We, as a society, are busy, stressed, need more physical activity and sometimes have poor eating habits — all contributing to low energy levels. One way to fix our energy deficit is how we eat. The right combinations of food can give you a boost.
Follow these five strategies to maximize your energy through the food you eat.
Foods to eat ad raise your energy levels

Eat more iron from plants

Certain nutrients, especially iron, May help women feel more energized. Nearly 10% of women between the ages of 20 and 49 are iron-deficient, which can cause fatigue and impair physical and mental endurance. Iron is needed to deliver oxygen to cells, and too little has also been shown to decrease immunity. Examples of iron rich foods are: green leafy vegetables, dairy products.

Eat the right food combos

The right formula for maximum energy is:
fruit or veggie + a whole grain + lean protein + plant-based fat + herb/spice.

“Balance is key; your body loves to be in balance, giving it less of something it needs throws things off, as does giving it more than it needs.
Skip Caffeine

Despite the health benefits of tea and coffee, if you’re feeling run down, cut it out:

Caffeine gives a ‘false’ energy essentially, because it’s a stimulant. However afterwards, you will start to feel tired or get even more tired.


Eat an Energizing Breakfast

Don’t limit your morning meal to protein or carbs; breakfast needs to be balanced too, Instead of having just yogurt, add some high antioxidant fruit, a good fat like nuts or seeds, and raw or toasted whole wheat bread. Choose, organic nonfat yogurts to maximize protein.


Eat Less Processed Food

Real food means food that’s closer to nature: whole grains rather than processed crisps or crackers from a box, whole fruit rather than juice or fruit bars. The energy dividends will pay off!


Eat more super fruits
Eating a wide variety of superfuits—apples, berries, tomatoes. Limiting yourself to the same old banana for breakfast curbs your nutrient and antioxidant intake and can make you feel run down. “Research shows that people who eat the same amount of produce but a wider variety have less oxidative stress, which is a precursor to aging and disease.

Avoid the Energy Traps

It’s also about avoiding the traps that can zap or drain energy—primarily processed and artificial foods, refined grains and sugar, skipping meals, and drinking too much caffeine and alcohol.


Don’t zap fat

Don’t eliminate healthy fats e.g. vegetable oil, if you want more energy. “You need fat to absorb some key antioxidants,” Antioxidants are important for energy because they flight free radicals and keep your cells healthy.


When your energy is low, you may instinctively reach for a cup of coffee or a handful of candy to provide a quick boost. Unfortunately, the effects of both are short-lived and can set you up for a crash. The key to a snack that will provide lasting energy is one that’s rich in protein, fiber, and complex carbohydrates.



Detox tea contain herbs that nourish the liver, an organ responsible for cleaning toxins from your body. Tea for Detox assist your body to get rid of toxic waste which help to improve digestive system, detoxify and cleanse the body.

Herbs like lemon grass, ginger, and dandelion all contain properties said to support a healthy liver one of those organs in charge of your natural detoxifying process.

Ginger has also been proven to alleviate oxidative stress within the liver which indirectly helps the organ perform its cleaning task more efficiently.


Also known as skinny tea, weight loss tea or cleansing tea, a detox tea recipe consists of hot water steeped in herbs or other plant materials such as roots. Here are the top three types of ingredients:

Green Teagreen-tea


Green tea is packed with antioxidants called polyphenols, which possibly have detoxifying effects and the amount of antioxidants in green tea is more than any other tea. Antioxidants help in getting rid of free radicals and toxins from the body.

Dandelion Tea


The roots and leaves of the dandelion plant are used to make Dandelion Tea. It contains lots of antioxidants like vitamins A, C and D, and significant amounts of zinc, iron, magnesium and potassium.

The antioxidant and anti-inflammatory properties of dandelion tea have been used in alternative medicine as a detoxifying agent for the live.

Milk Thistle Tea


Milk thistle tea is commonly associated with its benefits to the liver. The active ingredient in milk thistle tea is called sylmarin, which is a combination of three flavonoids that are potent antioxidants and they help free the body from radicles and poisons.

Sylmarin is believed to be responsible for protecting and repairing liver cells, as well as reducing inflammation in the liver.

What Are The 5 Detox Tea Benefits?

  1. Appetite Suppressant

If you feel hungry most of the time, you are not alone. A large majority of the modern diet is high in refined carbohydrates but low in protein and fiber. Foods with a lot of protein (such as eggs, lean meat, fish, chicken legumes) and fiber (leafy green vegetables, whole fruits and unrefined cereals) help suppress hunger for longer throughout the day.

One other strategy to help stave off cravings is to suppress the appetite through the use of natural teas which also have the beneficial effect of making you feel less hungry  and therefore  less likely to snack.

  1. Aids Digestion

Most herbal teas assist in digestion. The natural compounds released from detox tea aid the digestive process and speed up the emptying of the colon – removing waste from the body. Used regularly, Detox teas can improve digestive well being and reduce bloating and constipation.

  1. Removes Toxins

Did you know that when you drink tea, the natural herbs can assist the liver to detoxify the body of alcohol, caffeine, smoke and other food additives? The Detox properties of green tea are well known and lead to improved activation of detoxification enzymes within the liver.

  1. Boosts the Immune System

Organic, naturally-produced teas are high in antioxidants. Antioxidants act to shield your body from free radicals that may trigger health issues. Drinking herbal teas regularly will build a strong defense system against viruses and bacteria.

  1. Increases Metabolism

Teas increase your metabolism which allows you to burn extra calories, even when you’re at rest. This can assist in weight loss as some teas have a thermo genic effect which both burns fat and decreases fat storage in your body.


Whether you’re drinking it for a weight loss cleanse, to flush your system of toxins, or just because you like the taste, detox teas are a great way to drink more water and add antioxidants to your diet. Start slow, some include natural laxatives, so it’s best you know how your body will react on one tea bag a day before increasing. Remember, a healthy diet is important to maintain during and after your cleanse to maximize results.






Our survival skills are killing us. The human body has evolved into a fat-hoarding machine. Food that our bodies don’t immediately use for energy gets quickly stored as fat, and we convert this fat back into fuel for our brains and muscles when food is scarce.  Small imbalances over long periods of time can cause you to become obese.  

How to Measure Obesity?

Body mass Index

Overweight and obesity are defined by the World Health Organization using the body mass index (BMI). BMI is a measure of body size and is used to indicate level of risk for morbidity (disease risk) and mortality (death rates) at the population level.

It is calculated by: dividing your weight in kilograms by your height in meters squared.
(Weight (KG)/ Height (m2)
For example, a person who is 165 cm tall and weighs 64kg would have a BMI of 24.
BMI=64(kgs) divided by 1.64 (meters squired) =24

People with a BMI of 25 or more are classified as overweight. People with a BMI of 30 or greater are classified as obese.

What are the Causes of Obesity?

A range of factors can cause obesity. Factors in childhood and adolescence are particularly influential, since a high proportion of obese children and adolescents grow up to be obese adults. Factors known to increase the risk of obesity include:

  • Eating more kilojoules than you use – whatever your genetic background, you will deposit fat on your body if you eat more energy (kilojoules) than you use.
  • Modern living – most modern conveniences, such as cars, computers, televisions and home appliances, reduce the need to be physically active.
  • Socioeconomic factors – people with lower levels of education and lower incomes are more likely to be overweight or obese. This may be because they have less knowledge of eat healthy eating habits and take part in physical activities.
  • Changes in the food supply – availability and marketing of energy-dense, nutrient poor foods and drinks have increased and the relative cost of them has decreased.
  • Inactivity – for most of us, physical activity is no longer a natural part of our daily schedule. Obese people tend to live sedentary lifestyles.
  • Genes – researchers have found that genetics play a part in regulating body weight. However, these genes explain only a small part of the variation in body weight. Parental overweight or obesity is associated with increased risk of child obesity.
  • Birth factors – some studies suggest that a person is more likely to become obese later in life if they experienced poor nutrition in utero due to maternal smoking, or had a low birth weight. However, other studies show that high birth weight (especially above 4 kg) is a stronger risk for becoming overweight.


Why is Obesity Dangerous?

Obesity increases the risk of many chronic and potentially lethal diseases.

Generally speaking, the more body fat you’re carrying, the higher your health risk. However, the amount of weight gained throughout your adult years also contributes to the risk.


Some of the many chronic conditions and diseases associated with obesity include:

  • High blood pressure
  • Atherosclerosis
  • Cardiovascular disease
  • Stroke
  • Some cancers including breast, endometrial and colon cancer
  • Type 2 diabetes (non-insulin dependent diabetes mellitus)
  • Gall bladder disease
  • Polycystic ovarian syndrome
  • Musculoskeletal problems such as osteoarthritis and back pain
  • Gout
  • Cataracts
  • Stress incontinence


How Can Obesity be Prevented/ Reduced?

Overweight and obesity, as well as their related non communicable diseases, are largely preventable. Supportive environments and communities are fundamental in shaping people’s choices, by making the choice of healthier foods and regular physical activity the easiest choice (the choice that is the most accessible, available and affordable), and therefore preventing overweight and obesity.

At the individual level, people can:

  • Limit energy intake from total fats and sugars.
  • Increase consumption of fruit and vegetables, as well as legumes, whole grains and nuts
  • Engage in regular physical activity (60 minutes a day for children and 150 minutes spread through the week for adults).

The food industry can play a significant role in promoting healthy diets by:

  • Reducing the fat, sugar and salt content of processed foods.
  • Ensuring that healthy and nutritious choices are available and affordable to all consumers.
  • Restricting marketing of foods high in sugars, salt and fats, especially those foods aimed at children and teenagers.
  • Ensuring the availability of healthy food choices and supporting regular physical activity practice in the workplace.


Obesity is not a permanent condition, it takes work and effort to stay in shape and you must eat healthy, Stay active and make good eating choices.

Come to Bridges Organic Restaurant   for free B.M.I assessment and free diet guidance.For more information call 0713607956.




For many parents and kids, snacks are unhealthy treats – packets of crisps, cupcakes, or little chocolate bars – but this doesn’t have to be the case.

There are so many really tasty things we can snack on that are just as cost-effective, and are also just as easy to buy or make.

Snacks play a major and growing role in children diets.

Healthy eating tip- serve kids snacks with fun plates, napkins, cups, or straws. You can also have a tasting party where children can vote for their favorite healthy snacks! Here are the ideas:


They are naturally sweet so most kids love it, fruit can be served whole, sliced, cut in half, cubed or wedges. Fruit salad- get kids to help make a fruit salad use variety of colored fruits to add to the appeal.
Smoothies- blend fruit with juice, yogurt or milk and ice.

Vegetables can be served raw with dip or salad dressing.
Dips-try low fat salad dressing like fat free ranch or humus. Simple recipes can be found online.

Try serve mostly whole grains which provide more fiber vitamins and minerals.

Daily foods are great source of calcium which can help to build strong bones

Look for brands that are low fat or fat free moderate in sugars and high in calcium.

Since nuts are high in calories, it is best to serve them along with another snack such as fruit. A small handful of nuts is a reasonable serving size.

NOTE- Before bringing in peanuts, peanut butter or other nuts as a snacks, check to make sure none of the children has an allergy.


Water should be the main drink served to kids at snack times. Water satisfies thirst and does not have sugar or calories

Milk provide key nutrients such as calcium and vitamin D which make bone strong.


Home made fresh fruit juice is rich in vitamin, minerals and cancer fighting compounds.

NOTE-A note about sugary soft drink –children who drink more sweetened drinks consume more calories and are more likely to be overweight than kids who drink fewer soft drink. Soft drink also displace healthy foods in kids diet like milk which can help prevent heart disease and cancer, in addition soda pop can cause dental cavity and tooth decay.
In summary, healthy snacks for kids doesn’t have to take monumental changes – just little ones, centered around eating more whole foods, that will soon become habit!


Do you have a headache, you have a stomach ache and you feel lethargic? You, my friend, could be suffering from a hangover. That head ache comes from dehydration –alcohol is a diuretic and your body is adjusting to your dropping blood alcohol levels, after your last drink.



1. WATER-drinking some water before heading to bed can help prevent some painful hangover symptoms but grabbing the water bottle in the morning doesn’t hurt at all.

– look no further than your favorite herbal tea. Ginger helps in reducing nausea and morning sickness and peppermint helping easing the stomach pain and decrease nausea.

3. FRESH FRUIT JUICE– the fructose in sweet fruits gives the body some instant energy and juice also contains vitamins and plenty of water to help rehydrate the body.


1.EGGS-eggs are full of amino acids which help to boost your energy levels back to normal.

2. BANANAS, DATES AND LEAFY GREEN VEGETABLES-this contain potassium an important electrolyte that helps to rehydrate your body.

3. CHICKEN SOUP– helps to boost your energy.

4. OATS-Take this super food for a spin when you are feeling less than stellar in the morning, a hot bowl of oat meal help neutralize acids in the body and raise blood sugar levels giving you an instant energy boost.

To avoid a hangover, make sure you keep hydrated by drinking a lot of water and do not consume alcohol on an empty stomach. It is advisable to also understand the effects of drinking alcohol on your body.

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