Say YES to Ruth’s chocolate & banana pancakes

*Gluten, dairy & yeast free / low FODMAP*

Ruth’s top five self-help tips

Ingredients:

• 2 large eggs

• 1 rounded tbsp raw cocoa powder

• 1 unripe banana

• Pinch of Himalayan fine salt

• Coconut oil

Method:

• Blend everything to a smooth paste

• Heat 1 tsp coconut oil in frying pan

• Add a small amount of batter. When bubbles form, flip & cook on the other side

• Serve with berries of your choice, add nut butter for extra protein.

Breathe

Before each meal, focus on your breath. Breathe in for three, out for six (or, if that feels too much, try breathing in for two and out for four). This aids digestion – less stress and strain on the stomach, small intestine and colon.

1. 2.

Chew

Chew each mouthful of food at least 20 times! Digestion starts in the mouth. The more work we do chewing, the easier it is for the entire system to digest, absorb and assimilate those vital nutrients required to keep our bodies and gut working effectively.

Eat mindfully

Sit at a table and fully focus on and engage in eating. When we become truly present and engaged in the art of eating, we experience a calmer, more centred digestive system.

3. 4.

NEVER overeat

Eating super quick or sneaking in that extra slice or mouthful, only to feel horribly bloated and comfortable afterwards? It really is the worst thing you can do (instead, follow tip 3).

5.

Don’t drink with a meal

Drink 30 minutes before or two hours (one hour minimum) after. Go for water, fresh veg juice or herbal teas – this can inhibit the digestive enzymes required to breakdown food being diluted.