The Art of Cleansing: The Fuel

To start 2015, why not learn how to cleanse your body through fuel instead of starving yourself with strict diets? Here are a few of my tips on the art of cleansing with food!

Every so often we need to cleanse our livers.  Why the liver is so important:

• Filters endogenous & exogenous toxins

• Nutrient Absorption

• Cholesterol

• Hormone stability

• Immune strength

The art of cleansing is much about what you put in as opposed to what you take out.

Fuel to promote natural cleansing

Fruit & Vegetables (rich in antioxidants, fiber and phytonutrients):

Cruciferous Vegetables - broccoli, cauliflower Brussels sprouts. Cabbage

Others  - watercress, rocket, onions, garlic, chicory, beetroot

(Rule of thumb: steam, eat raw (warmer months), add to sauces, soups.  Organic or local. Scrub if organic, peel if not.)

Fruit – berries, apples, pears, pomegranate ,pineapple

(Rule of thumb: stew or poach in colder months as it releases the pectin. Organic or local, peel or scrub.)

Spices – high antioxidant activity, increases the enzymatic activity needed for toxicant breakdown, promotes optimum digestion and therefore elimination.

Use these spices – turmeric, anise, caraway, celery seed, cilantro, cumin coriander, dill, fennel, mint, garlic, onions, ginger, paprika, saffron (i.e. Curries are IDEAL for a cleanse!)

Proteins – organic grass-fed lean meats (poultry, wild fish, lamb) and plant protein.

Grains – they contain fiber, antioxidants, B Vitamins and phenolic acid needed for almost all of the detoxification pathways.

Grains to eat – brown rice. Millet quinoa. Oats.

FATS – our body NEEDS them! They modulate & regulate the ability to store toxins.  Sat fats & trans fats reduce was cells own ability to detoxify.  Essential Fats (fish oils, seed & nuts oils) can increase the breakdown of toxins. 

Fats to munch – seeds & nuts (best if soaked or grind), oily fish (sardines, anchovies. Wild salmon, mackerel)

HEALTHY CHRISTMAS CAKE BY RHITRITION

As its only 7 days until Christmas day, the lovely Rhiannon Lambert of Rhitrition has devised a healthy Christmas cake for the big day! 

300ml of Water

225g of Mixed Dried fruits (ensure organic and free from Sulpher dioxide)

225g banana

175g of quinoa flour (gluten free can be used instead)

250g of Chopped (sugar free) dates

1tbsp of Cacao powder (I use Creative Nature Superfood)

3tbsp of baking powder

½ tsp of Cinnamon

¼ tsp of Ground Ginger

A dash of grated  nutmeg

50g of Almonds/pistachios/Cashews

4tbsp of Fresh Orange juice (cold pressed)

Method:

• Pre-Heat the oven to 160C.  Put some baking paper on a 900g loaf tin with baking parchment
• Put the dates and water into the saucepan.  Start heating up until the water gets absorbed by the dates. Then add the banana. Mash them with a wooden spoon and add the orange juice to make the mixture thick and sticky.
• Mix the dried fruits, quinoa flour &  cacao powder in a mixing bowl. 
• Turn out the preheated loaf tin and make a pattern on the top with nuts of your choice, I like pistachio nuts! 
• Cook for 1 hour & 30 mins. Make sure you  start checking the cake after 1 hour by inserting a knife inside the cake (it has to come out clean).
• When the cake is cooked, place on a cooling rack.
• You can make your own icing with Tiana raw coconut and cacao mixed together with a dash of water!! Allow to thicken and spread on to the cake. Sprinkle with Creative Nature Cacao Nibs.

For top tips on how to stay health over the christmas period follow Rhiannon on Twitter @Rhitrition or visit her website www.Rhitrition.com

RHITRITION JANUARYS SUGAR DETOX!

After all the Christmas indulging, why not give yourself a Christmas treat and book yourself in for a January sugar detox with Rhiannon?  At only £145 it includes one hour consultation, a 2 week diet plan and a probiotic supplement.  Further information here…..

Rhiannon is a registered nutritionist (UKVRN) with a 1st class BSc in Nutrition & Health. Specialising in Eating Disorders & Obesity, MSc. Based in Harley Street at The Food Doctor Clinic.

'Healthy Christmas Alternatives' by the The Nutrition Kitchen

As its the 1st December today and Christmas is only a few weeks away, I've asked my gorgeous friend Jessica Scott, founder of the Nutrition Kitchen, to give us some healthy and delicious Christmas alternatives.

"With the weather getting colder, the lights all lit up and the faint sound of jingle bells on the tip of everyone’s tongue we all know the party season is fast approaching, and already in full swing for a festive few! Despite all the excitement and merriment, the Christmas season is also slightly like running the gauntlet in terms of avoiding sugar and calorie laden treats. Unlike most holidays, which are usually over after a week or two of indulgence, the Christmas party season lasts a whole month! Which can be a real challenge for anyone trying to stay in shape.

However being healthy over Christmas does not meaning hiding in doors and missing all the fun there are ways you can do both enjoy the party season and stay healthy!

It is all about making the right choices when you are out and if you are entertaining providing choices which are delicious and your guests will enjoy without adding to there over burdened system!

Drinks & Cocktails

Sugar laden cocktails and sweet Vin Chaud can be one of the main culprits when it comes to the Christmas weight gain. Instead try going for red wine or vodka and soda with lots of fresh lemon and lime. Or try making your own healthy cocktail jug. Lots of citrus fruits are great for the liver and adding pomegranate seeds makes it look pretty and Christmassy. The low sugar content will keep your waistline happy too!

Canapés

I love canapés no Christmas party is complete without a cocktail sausage! Try to focus on vegetable and protein based canapés. They will help to keep blood sugars balanced and sustain your energy. Avoid the pastry bases and bread heavy canapés. Other bases that can be used are cucumber slices, vegetable rostis, and Chinese spoons or just have skewers of meat, prawns, scallops and vegetable with dips.

Here are some ideas below:

Homemade Mackerel pate or Hummus with vegetable dips

Quails eggs dipped in celery salt

Chicken skewer with avocado, spring onion & lime dip

Tuna and sesame tartar on a cucumber cup

Prawn Asian salad on a Chinese spoon

Beetroot rosti with smoked trout & watercress

Seared beef fillet skewer with salsa verde dip

  

How to avoid rolling from the table to the sofa on the big day!

Tip 1

When filling up your plate really focus on the turkey and the vegetables and put these on your plate first, trying to leave the potatoes and bread sauce till last and try to limit these as much a possible.

Tip 2:

Be a bit more creative with vegetables by doing something a little more adventurous than some boiled peas and carrots. If you can manage this you won’t mind having one less roast potato. Delicious Christmas vegetable can also be the best part!

My favorite Christmas veg:

Braised red cabbage with apples

Carrot & swede mash

Sprouts with chestnut, peas & sage

  

The great thing about braised cabbage and vegetable mash is it can be made in advance and frozen making life even easier on Christmas day. You might even get time for a walk, a perfect way to build up an appetite.

The perfect Christmas treat!

Chocolate Orange Truffles

Instead of reaching for the Terry’s Chocolate Orange, or a handful of “well they are only small” Celebration chocs. Why not whip up a batch of these they are perfect for any sweet craving and will help to keep blood sugars balanced. They are so easy to make and completely guilt free, containing only almond, raw cacao, dates, coconut oil and orange zest. A perfect combination of protein and healthy fat. They contain lots of antioxidants from the cocoa. They also contain only naturally occurring sugar, apart from a tiny amount in the optional coating which is 90% cacao. But if you wanted to avoid using chocolate altogether, when the truffles are rolled, they could be dusted in cinnamon instead, which not only adds another Christmas flavor but also helps to balance blood sugars. The dates provide the sweetness and are fantastic aid for the digestive system as well as being high in nutrients.

Makes approx. 24

Ingredients

100g Ground Almonds

30g Raw Cacao

200g Medjool Dates

2tbsp Almond butter

60g Coconut oil (melted)

Zest of 2 Oranges

For coating

100g dark chocolate 90%, or ground cinnamon

Orange zest.

1) Making sure the stones are removed add the dates and orange zest to a magimix, blend until dates are chopped.

2) Add ground almonds, raw cacao & almond butter, blend until well combined.

3) Keep the motor running and add the melted coconut oil.

4) When the mixture is fully combined and has started to form dough, switch off the magimix and pour contents into a bowl.

5) Roll the mixture into small balls and place on lined baking tray. (About 1 tsp. of mixture per ball)

6) If coating in chocolate place the balls in the fridge to chill.

7) In the meantime place the chocolate in a glass bowl and melt over a pan of water, when completely melted allow to cool for a couple of minutes.

8) Remove truffles from fridge coat each in the melted chocolate and place back on lined baking tray

9) Top the truffles with a bit of orange zest then allow to cool in the fridge.

10) If using cinnamon coating instead of chocolate, when the truffles are rolled dust them in the ground cinnamon before placing them in the fridge.

The truffles are best kept in the fridge they go soft if left out for too long."

The Nutrition Kitchen
www.thenutritionkitchen.co.uk
Twitter: @TheNutKitchen
Instragram: @nutritionkitchen

DETOX CLEANSING & DYNAMIC PILATES RETREAT at Haybarn spa, Daylesford

After the success of our Tuscan Detox & Pilates retreat, nutritionist Natalia Otero Sancho and I are really excited to be hosting a Detox cleansing & dynamic Pilates retreat on Saturday 28th February 2015 at Bamford Haybarn, Daylesford, Gloucestershire…...

GUEST BLOG: IS AGE NOTHING BUT A MINDSET? BY LIFE COACH ALISA BURKE

Alisa Burke helps professionals and entrepreneurs transform from drained to revitalised using mind and body techniques so that they can create and sustain positive change and lead a life they are excited about. Alisa’s experience and qualifications included working in an earlier high pressure finance career, as a qualified fitness professional, qualified transformational coach and embodiment trainer.

"Is age nothing but a mindset?  Here's 3 ways you can turn back the clock on your agility AND look and feel younger!

Do you sometimes wish you had the energy, flexibility, and looks of a decade or two ago?

What in your life acts as a trigger transporting you back to your childhood or time at college? Maybe you have kept an object from that time or find music from that era brings back vivid memories? Did you know that research is showing that this may be the clue to a powerful way we can turn back the clock to have more of that energy and youthfulness. Read on to find out how.

While I was on the recent detox retreat with Chloe and Natalia in Tuscany (it was truly fab!), Chloe took us through a Barre Pilates class. Standing there holding the ‘Barre’ whilst doing side leg raises took me back to the fifteen years I practised ballet. It felt great and has inspired me to stay young in my approach to exercise. 

I was therefore intrigued when shortly after, as ever with my eye out for mind-body research, I came across an article about a series of experiments conducted by Langer and colleagues - a long serving professor of Psychology at Harvard. Many of her experiments manipulate how we perceive things, for example tricking participants as to how much sleep they'd actually had in order to test that a lot of our tiredness is in the mind.

The ones that stood out for me though had two ‘tactics’:

The first of these manipulated the environment around the participants by inviting them to stay in a resort where the decor, magazines, music and films etc were all from two decades earlier. They were not allowed mirrors, and photos in their rooms were of them 20 years younger.

The other tactic was asking participants to perceive they were young again and act like they were young again. Even though the group were elderly, they were treated like they were young again such as having to carry their own cases upstairs. A ‘just get on with it’ approach! The results showed there were actual measurable improvements versus a control group (who merely reminisced about being younger).

Their sight improved, they sat taller, were more agile and looked younger.

Research studies like these above suggest three ways you can run your own experiment to turn back your clock:

1) Change gear in your mindset. Think back to a time in your life you enjoyed yourself, felt great and were happy. Can you try to recreate how that felt? Visualise yourself at that time and allow yourself to smile and feel the energy and lightness or whatever the feelings were you remember having at that time in your life. Is there a time of day such as travelling to work you can practise bringing back how this felt and visualise being that age again?

2) Is there a quality you had at that age that you would like more of again now? What change can you make to your environment that could trigger you to have more of that quality? If you want to have more fun and lightness again in your life, what fun object could you keep on your desk or fun piece of art for your wall? Here’s a couple of bits of art in my house that make me grin when I see them:

 3) Could you choose a daily activity that you could practice in the manner of the quality that you would like to be able to access more - e.g. if you used to be calm and would like to have more calm back in your life now, you could walk your dog in a calm manner, or if you want to be more thoughtful, practice gratitude by acknowledging someone every day.

Try to pick just one quality for your experiment - your brain prefers to focus on creating one new pattern at time.

If you are interested in executive life coaching where you can gain a better understanding of how you can take advantage of the powerful mind-body connection, visit www.alisaburke.co.uk to find out more. There you can also subscribe to my mailing list and start to receive a free four part series on how to improve your sleep as well as access to a series of four short videos where you can learn how to switch off, overcome fears and worries, create greater clarity, build a healthier lifestyle and much more!