SUPER SOUPS!

Below are some delicious 'Super soup' recipes we had on our retreat in Tuscany….

All recipes by Natalia Otero Sancho

http://www.chelseanutritionist.com

GUEST BLOG by Sunita Passi - a renowned complementary therapist, trainer and meditation expert

I recently met a very special lady called Sunita Passi who taught me a wonderfully calming and relaxing mediation.   Sunita is a leading writer and practitioner offering bespoke coaching for individuals in meditation www.sunitapassimeditation.com

Feeding mind and spirit with meditation

‘In an age where people are time poor and anxiety and stress levels are rife, meditation keeps us in balance when the world around us is out of synch’ Sunita Passi, meditation expert

In today’s fast paced world, engaging in a meaningful relationship with your own mind and training it to perform optimally yields a multitude of health benefits for the body and soul. More and more seasoned individuals are recognising, as part of their well-being programme, they want to experience something different, beyond exercise, group sport and massage, a deeper experience that helps their mind disconnect and recharge, not just their body.

This is where meditation can come in. But it is all too easy to believe that meditation is a simple form of stress busting, that requires no physical workout and a bit of peace and quiet in which to breathe deeply and concentrate on ‘nothing’ in order to feel profoundly relaxed. In fact, it can be virtually impossible for the uninitiated to calm the monkey mind and the constant noise that we hear on a daily basis. It takes practise to reach a state of heightened awareness and inner peace that meditation helps us to achieve.

While different forms of meditation are practised the world over, the roots are most closely associated with the temples, caves and monastaries of the East (India, China, Japan) and Near East (now termed the Middle East) where the techniques were refined by Asian monks and yogi’s, and then filtered to the layperson. But meditation also appears, though less conspicuously and in slightly different form, in the Judeo-Christian tradition as prayer. The differences appear to lie more with the goals, purposes and styles. And though meditation involves and shift from thinking and doing to just ‘being’, [in brief, could you explain the main changes of meditation from thinking and doing, to just being?] our forbears had a headstart on you and me as their lives were simpler, their thinking more rudimentary and their connection to nature and the sacred far stronger.

Benefits 

On the out-set you may feel: 

• More relaxed

• Less stressed

• Personal inner space

• More internal harmony at a deep level

Over time, with commitment and effort you may feel:

• A freeing of negative emotions

• Increased awareness

• More brain energy, leading to a reservoir of knowledge

• More receptive to new ideas

• A tingling sensation, leading to a more blissful state

• Eternal peace and contentment

• A growth of nobler goals to achieve in life

• You may even acquire a new vision for your life

• An awakening of joy, hence a development of your natural capacity for well-being and happiness

When is meditation right for you? 

First you need to ask, do you have a desire to: 

• Deal with stress, anxiety, tension, or even a medical problem such as insomnia or hypertension?

• Pursue a more balanced lifestyle, in order to sustain inner wellbeing and / or are you looking for help with self-regulation?

• Free up your imagination and become more creative?

If the answer is ‘yes’ to any of these, then meditation is right for you.

 Self help

‘The gift of learning to meditate is the greatest gift you can give yourself in this life’ Sogyal Rinpoche, Tibetan Dzogchen lama of the Nyingma tradition.

Here are some meditations to carry out at home

Grounded meditation

Focus on the vibration of your spine (or root chakra) with the sound ‘o’ (rhymes with ‘so’), repeat this sound silently or audibly three times

• Stand with feet about hip-width apart, arms by your side or extended out in front, palms down, eyes closed or downcast
• Inhale
• Exhale and gently bend your knees a few inches, inhale and straighten the knees
• Continue slowly bending and straightening your legs in co-ordination with your long, slow, deep breaths
• Each time you bend and straighten your legs, feel yourself becoming more grounded. Surrender to the support of Mother Earth
• Continue for one to three minutes
• When complete, remain standing, or if you prefer, slowly lower yourself to a comfortable seated position
• Close or lower your eyes and focus on the following thoughts:
• ‘I am grounded and balanced
• I am safe and secure’

Breathe into being

1. Sit/relax comfortably with your eyes closed

2. Breathe deeply

• Inhale and exhale a few times
• Breathe naturally while you focus on the following idea: breath is a deep well into which we can tap, drawing forth whatever we need to bring ourselves into wholeness and balance

3. Settle into your body, and ask yourself what brings wholeness and balance to your life

• Wait for an image or idea to arise. Be still with that vision or thought for a while
• Observe your breath
• Breathe and allow your mind to flow freely

4. Start to become aware of the present moment as you finish. When you are ready, slowly open your eyes

GUEST BLOG: Hip & Healthy's Top 5 Healthy Havens in London

Happy September to all my readers!  I am so excited to have been asked to be an ambassador for my favourite online wellbeing magazine, Hip & Healthy and I hope I do them proud!!  Their gorgeous editor, Sadie Macleod has kindly offered to share with us their top 5 healthy havens in London:

TheGood Life Eatery, Chelsea


After pounding the pavements of the Kings Road. Find refuge at The Good Life Eatery, located on Sloane Avenue. They have a wide variety of cold fresh pressed juices as well as healthy snacks and a delicious menu to choice from. Plus their Ronaccino (not always on the menu) is to die fore – A nut mylk frappacino perfect for perking you up in this hot weather. 59 Sloane Avenue, SW33DH. www.goodlifeeatery.com

RAW,Bayswater

Super chic and deliciously vegan, Raw is a T-Total restaurant set in up-market hotel La Suite West. What it lacks in alcohol it more than makes up for in superfood smoothies. Enjoy an energizing and immune-boosting drink on their outdoor terrace before moving inside for some seriously gourmet vegan fare – most of which is raw (obvi). Deliciously Ella is a fan! 41-51 Inverness Terrace, London, W2 3JN. www.lasuitewest.com/raw-vegan-restaurant-london

The Retreat Café, Soho


This amazing café, located in Kingly Court in Soho, is the perfect place to meet a friend for a juice and a catch up. It is situated next door to TriYoga, so you could attend a class and then head to the café to relax and refuel in a natural, healthy way. Plus they have a Hip & Healthy Smoothie on offer! Be sure to give it a try and get our cleanse guide half price!
Kingly Court, Soho. www.retreatcafe.com

TheDetox Kitchen, Kightsbridge

Set in one of our most coveted chic department stores, Harvey Nichols, the Detox Kitchen offers an array of delicious juices and healthy, dairy-free veggie food. We have a particular soft spot for their vegan, sugar-free brownies, which are best enjoyed with a hot drink teamed with one of their nut mylks… #yum! They also have just opened a restaurant in Soho’s Kingly Court. Harvey Nichols, Knightsbridge. www.detoxkitchen.co.uk

Nama,Notting Hill

Possibly one of our favourite places to go right now, Nama offers an array of delicious vegan dishes all of  which looks as beautiful as it tastes. The smoothies are expensive but worth it and our top tip here would be to book your table to avoid disappointment.  The vegan, raw lasagna is divine followed by a vegan “bounty bar” from their fridge for desert. The perfect place to go with friends and family for a light lunch or quick evening meal. 110 Talbot Road, London. www.namafoods.com

Transcendental Meditation (TM): Reduced stress, improved health & mental clarity

“Transcendental Meditation: Reduced stress, improved health & mental clarity” - The Meditation Trust.

Transcendental Mediation (TM) is an effortless, easy and enjoyable way of meditating and research shows that it can improve health problems including Anxiety & Depression, Addiction, Blood Pressure, Fatigue, Heart Health, IBS, Insomnia, Migraine and PTSD.

As many of my loved ones know, I tend to be a ‘worrier’ with occasional moments of anxiety and I have been saying to myself for years that I should take up meditation but just never had the time (an excuse that I use far too often!). Then, one day, one of my darling clients gave me a cut out on The Meditation Trust and the benefits of TM.  After many years of procrastinating, this made me realise that this was the right time in my life to learn. Conveniently there was a course a few weeks later so I booked in.  

After a rather intriguing ceremony when I was given my secret mantra and 3 sessions of long talks lasting 3 hours each, I had the power of meditation…it was as easy as that.  And it really is that easy.  I always assumed that meditation was going to be really hard for someone like me who had endless thoughts but unlike other forms of meditation, TM practice involves no concentration, no control of the mind, no contemplation, no monitoring of thoughts – anyone can do it.

So, once you have been taught by a certified teacher, all you need is your mantra and 20 minutes twice a day (you can be sitting on a bus or a tube so no excuses!) and you will notice subtle changes to yourself in everyday life within weeks.  I’ve been practicing for a week and I already notice a change. I feel calmer, more patient, more energetic, lighter and have a happy awareness of being in the present.  

A lot of us are very aware of our general health and wellbeing and spend a lot of time doing exercise and eating well.  This is great for our bodies, but are we forgetting to look after our minds?  As we all know the mind and body work together – the Mind Body connection.  So if you want to better yourself even more, I would hugely recommend taking up TM – it will work!  If you interested in the TM course but have any questions or queries then please let me know.  Have a happy day xxx

MAD ABOUT MACA

I am completely mad about Maca and have it every morning in my brekkie.
Maca is a root that belongs to the radish family and is most commonly available in powder form. Grown in the mountains of Peru, it has been called “Peruvian ginseng.”  It is abundant in amino acids, phytonutrients, essential fatty acids, vitamins (B1, B2, C & E) & minerals (calcium, magnesium, phosphorous, potassium, sulphur, sodium & iron). Maca has so many benefits but here are a few:

• Helps increase energy & stamina and oxygenate the blood
• Strengthens the body and increases stamina
• Helps us deal with stress
• Helps balance hormones naturally
• Helps increase sexual libido and male fertility
• Helps us sleep and can cure insomnia

Creative Nature Superfoods knew about my love for Maca and kindly sent me some of theirs to try.  Here are a few of my favourite breakfast recipes I made using their deliciously creamy organic Maca powder. 

MACA & COCONUT PORRIDGE WITH A MACA, BARLEY AND CHICORY HEMP MILK LATTE 

Maca & Coconut porridge - Serves  1

 - 1 cup of water

- 1/3 cup of oats 

 - 5 tablespoons of coconut milk

 - 1 tablespoon of almond butter

- 1 tablespoon of coconut oil

- 1 teaspoon of Creative Nature Maca Powder

 - blueberries and almond as a topping 

This is SO easy and SO quick to make.  All you need to do is pour the oats, water and coconut milk in a saucepan and slowly heat for about 6 - 8 minutes (or until all the liquid has been absorbed).  Then stir in the almond butter, coconut oil and maca powder, pour into a bowl and top with your favourite toppings!

Maca, barley and chicory hemp latte - Serves 1

 - 1 teaspoon of Creative Nature Maca Powder

 - 1 teaspoon of Barley & Chicory powder (a great coffee alternative)

- 1 cup of hemp milk (almond milk is also yummy)

Place the Maca and Barley & Chicory into a cup and stir together.  Heat up the hemp milk and pour into the cup and stir well.

OVERNIGHT CHIA OATS WITH MACA & POMEGRANATE 

Serves 1

 - 3 teaspoons of chia seeds

 - 3 tablespoons of oats

4 tablespoons of coconut milk/hemp milk/oat milk/almond milk (all are delicious)

 - 2 tablespoons of organic natural yogurt or dairy free coyo yogurt 

 - 1 teaspoon of Creative Nature Maca Powder

 - handful of pomegranate seeds

Again, this is unbelievably simple to make.  Simply put all the ingredients into a cup, stir well and leave to soak overnight (or 3-4 hours).  Then sprinkle the pomegranate seeds ontop.  I sometimes add other fruit like blueberries, banana or mango and some super seeds too - my favourite are Punch Foods Raw Cocoa boost.

BON APPETIT!! XXXXX

GUEST BLOG: Coconut Poached Salmon by Sprout Market

I met the lovely Sprout Market girls a few months ago and was immediately drawn to their love and passion for what they do.  As fellow New Yorkers, Sophie and I shared stories of our experiences in New York, especially the health lifestyle there.  Her time there spurred her passion to set about helping others discover that this way of living can be both manageable and fun!

By bringing together their naturopathic knowledge, cooking skills and love of healthy living, Sophie & Antonia have created Sprout Market, London’s bespoke well-being service. They have kindly offered to share some of my favourite recipes starting with this delicious coconut poached salmon….

Super quick and easy to make, our Coconut Poached Salmon is one of our go to suppers after a day at work. We recommend serving it with rice noodles or fresh steamed greens.

This dish is a nutrient powerhouse, containing some of the very best ingredients – salmon is full of omegas, coconut provides essential saturated fats and ginger and lemon are extremely soothing on the digestive system. 

 With this hot weather we fancied something light and zesty so we hope this meets your summer cravings too! 

Serves 2

Ingredients

1. 2 cups coconut milk (roughly 1 tin)
2. 2 wild salmon fillets
3. 3 lime leaves
4. 2 sticks of lemongrass
5. 1 clove of garlic minced
6. ½ red chili finely chopped
7. a knob of ginger sliced
8. a handful of coriander to serve
9. a squeeze of fresh lime

Instructions

1. Place all your ingredients (apart from salmon & coriander) in a large shallow pan. Once the coconut milk has reaching boiling point, gently slide the salmon fillets in.
2. Turn the temperature down and simmer the mix for 8-10 minutes or until your salmon is cooked through.
3. Throw through the coriander and serve with a squeeze of fresh lime.

Notes

1. Free from gluten, dairy and sugar.
2. NB. Wild Salmon is a lot darker and can develop a pale layer when cooking, do not be alarmed! It is full of healthy Omegas you don't get from farmed salmon.
3. Website http://www.sproutmarket.co.uk 
4. Twitter https://twitter.com/SproutMarket1
5. Instagram http://instagram.com/sprout_market

GUEST BLOG: Mindful Eating by health coach, Lydia McCall

"It is lunchtime and you find yourself stuck at your computer replying to the constant stream of emails that keep hitting your inbox and as women we love to multitask. So you get through your emails while munching your way through lunch. Hitting two birds with one stone. You finally come to the end of your email session to find that your have devoured your whole lunch without even registering you were eating. We have all been there right. Thinking “I can’t have eaten that whole thing, where is the rest? Someone must have eaten it.”

This is a sign of mindless eating which is so common in this day and age as there is so much to do but so little time. We are rushing around grabbing food on the go and not taking the time to really be present with our food. Our bodies can only do one thing at a time so it is not registering that you have eaten which tends to lead you to feeling unsatisfied with cravings at an all time high. This leads you to devouring one to many digestive biscuits around mid afternoon. Not a great habit to get used to.

So if you are looking to get your digestion on track, lose a few pounds and start to become more in tune with yourself so you can understand what your body is really craving then please start putting these 3 steps into practise so you can become a more mindful eater.

 Make eating a special event

Food is something to be enjoyed. It is one of the most amazing pleasures in life. So make sure you treat it like so. Step away from your desk, put down that magazine and turn off your TV. Focus purely on your food with no distractions. Make your surroundings a place of calm, light a few candles, turn on some relaxing music or find a nice spot outside for lunch. Take a break to nourish your mind and body and you will feel energised and more focussed because of it and less snacking will take place due to the fact your body has registered that it has eaten.

Take stress out of the equation

If you eat in a stressed state your digestion will be severally compromised. Have you ever thought that you are doing all the right things and ticking all the right boxes such as eating well, exercising and drinking enough water but never seem to achieve that flat stomach. Well this comes down to not what you eat but how you eat. When you are stressed, blood gets pumped to your arms and legs and away from your digestive system as it registers your stress as danger and wants to be prepared to ‘run away’ from the danger so the foods that you consume are not being digested at an optimal level. Decrease your stress levels by taking 3 long deep breathes, in through your nose and out through your mouth. This breathing exercise helps lower the stress hormone, cortisol, in your body so will help in improving your digestion and get you one step closer to a flat tummy.

Create a strong mind body connection

Once you are sitting down in a clam environment and you are feeling relaxed. Simply say thank you for the food you are about to eat. This brings your awareness to the present moment and away from the to do list you have to get through or the washing that might be waiting to get done. When you are disconnected from your body it is hard to distinguish what your body truly needs. People often confuse physical hunger with emotional hunger. So ask yourself, “What does my body really need in this moment, what am I really hungry for?” If you are in fact hungry then eat slowly and enjoy every mouthful but if something emotional comes up try and soothe yourself in other ways such as going for a walk, calling a friend or having a lovely bath.

Do you want to get your cravings under control? You can subscribe to Lydia’s mailing list here to receive six top tips to beat your cravings effectively."

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