Inspired Health Autumn 2016

Inspired Health AUTUMN 2016

E FHREAE H LT MAGAZINE

THE SIMPLE WAY TO PRACTISE MINDFULNESS

10

TOP WINTER WELLNESS TIPS

UK EXCLUSIVE

BEAT THE BLOAT TOP FLATBELLY TIPS

“I live by the 80/20 rule.”

EAT RIGHT, NOT LIGHT, LOSE WEIGHT

NICHOLA WHITEHEAD REVEALS HER TOP TIPS FOR BEATING PMS

Super 8, small but mighty digestive support Available in your local health food store and online udoschoice.co.uk

Inspired Health AUTUMN 2016

4 Seasonal Affective Disorder on’t be sad when the sun D doesn’t shine. Instead, look to other ways to increase your happiness

12 Health News 5 Mindful Living

Eva Karipidou

Hello Autumn!

o time to meditate? Breathe N easy, there are ways to bring mindfulness to a messy life

14 Life Is Sweet

6 Let’s Talk PMS

Welcome to the latest issue of Inspired Health. In this edition, dietician and blogger Nichola Whitehead talks about PMS and reveals her top tips to relieve your monthly symptoms and beat food cravings. We also discuss ways to practise mindfulness and the importance of a healthy diet for a lean body. Our nutritionist, Marianna Sulic, reveals tips to combat bloating. And, if that wasn’t enough, we have a feast of delicious recipes for winter wellness, along with some important advice for keeping healthy this season. I hope you enjoy this issue – if you have any questions or feedback please get in touch!

Delicious recipes, with a touch of

Don’t let PMS get in the way of living, says Nichola Whitehead

Manuka Honey, to keep the cold (and flu) at bay

8 Combat Bloating Why our tummies get so puffy

and how to deflate, fast

15 Q&A

Your health questions answered by our expert Marianna Sulic

9 Your Top 10

Wellness Tips

Protect yourself this winter by starting to prepare your body now

10 Eat Right, Not Light

Health and fitness experts Be More Fit discuss the importance of a healthy diet for a lean body

11 Do You Know

Enjoy,

Where Your Greens Come From?

Eva Savant Distribution Limited, Quarry House, Clayton Wood Close, Leeds, England. For more details, email editor@savanthealth.com. Savant Distribution Limited will not be responsible for, nor will it return, unsolicited manuscripts.

News, previews, recipes and

facts, we have the season’s

lowdown on all things health-related

The answer isn’t as black and white as you think

All rights reserved. Editorial content and opinions expressed in Inspired Health do not necessarily reflect the views of Savant Distribution Ltd. Savant Distribution does not accept responsibility for the advertising content. Products and services mentioned are subject to change without prior notice. Every effort is made to ensure facts are correct at time of going to press. All material is strictly copyright and all rights are reserved. Reproduction in whole or part is prohibited without prior permission from Inspired Health.

BODY

SEASONAL AFFECTIVE

Disorder

Don’t be SAD when the sun doesn’t shine. Instead, look to other ways to increase your levels of happy.

S

AD (Seasonal Affective Disorder) is a condition that induces feelings of depression or low moods, contributes to difficulty in concentrating and a lack of energy, as well as an increased desire to eat and sleep during the winter months. Symptoms usually begin in late autumn (September) and tend to disappear in late spring (April). Not everyone experiences the same symptoms, but other common signs of SAD include cravings for sweet or starchy / highcarbohydrate foods, weight gain and irritability. Although many variables may be responsible for SAD,

lack of exposure to full spectrum natural light appears to be the most common explanation.

From a nutritional aspect, you want to eat foods that help to produce more serotonin, which is our “happy” hormone. Foods such as fish, turkey, chicken, cottage cheese, avocados, beans, bananas and wheatgerm are rich in tryptophan, an amino acid, and precursor to serotonin production in the body. Additionally, 80-90% of our serotonin is found within our gastrointestinal tract, so keeping a good balance of gut bacteria is instrumental to mental health. You

Exercise as much as possible during daylight hours to increase your production of serotonin.

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Inspired Health / Autumn 2016

can start taking a high-strength probiotic such as Udo’s Choice Super 8 around September time, and take one capsule daily for a month or so. There is no harm in taking them throughout winter as well.

Serotonin that is used in the brain must be produced within it, so keeping our brain nourished and healthy is beneficial. Around 60% of the brain is made up of fat, so eat a diet with plenty of oily fish, such as salmon, mackerel, sardines and anchovies. Plant-based foods, such as flaxseeds, sunflower seeds, sesame seeds and walnuts are also beneficial, and green leafy vegetables are rich in the essential fatty acid omega 3. Adding an organic seed oil like Udo’s Choice Oil would highly increase the amount of fats in one’s diet; start off with 10ml per day and work your way up to 30-40ml per day for optimal benefits.

Deficiency of B vitamins may also be linked to depression; eating more wholegrains – rye, spelt, brown rice, amaranth, oats – are excellent mood-boosting foods. Making porridge, hearty soups and stews with beans, lentils and plenty of vegetables are very nourishing.

A lack of vitamin D is associated with SAD syndrome, particularly in the UK where we get minimal amounts of sunlight year-round.

Try supplements, such as One Nutrition D3 Max, with at least 2000IU per day throughout winter.

If your levels are low, you can increase to 4000IU per day.

Exercise as much as possible during daylight hours to increase the production of serotonin, and if you feel you need some sunshine to top up your vitamin D levels naturally, take a winter holiday to a warm, sunny destination!

Mindful Living

MIND

No time to meditate? Breathe easy. There are lots of ways to bring mindfulness to messy lives says writer, coach and wellbeing consultant Niamh Imbusch.

A

formal yoga or mindfulness class is an invaluable place of calm and respite from our busy, messy lives. For those who can’t attend a class in person, the multitude of apps and online sites can help connect you to guided meditations and other practices. These are great if you have the time to use them.

If you’re juggling competing demands and find yourself overwrought, it can be difficult.

Here are some other ways in which we can bring mindfulness to our messy lives...

Banal Beginnings You don’t have to sit on a meditation cushion or balance on a yoga mat to be mindful. Quite the opposite. The real opportunity for mindfulness comes in the most mundane, irritating and challenging moments of everyday life. If you can master the principles of mindfulness when faced with the banal, then you are surely on the path to enlightenment!

Practice Makes Peaceful In truth, the practice of mindfulness is exactly that: a practice. It takes effort, discipline and sometimes, hard work.

Ironically, it is in this very discipline that you will find freedom – the discipline provides a container which minimises distractions, enabling us to bring more focus to our energies.

By taking small, sincere and consistent steps, you can make even the most mundane and frustrating meaningful.

Of course, the obvious place to start is on your yoga mat. In an ideal world, your place of practice should be peaceful, enabling the mindfulness to happen easily.

More often than not, it is a place of distraction. However, rather than let yourself get irritated by the distractions, make these your practice. Let them become the focus of your attention. Make friends with them.

A Whole New World Next, consider how you can take the attitude you have cultivated on your mat out into the world.

Let’s start with the washing up. When it’s your turn to tackle the pots and pans, use it as an opportunity to bring your senses fully to the task. Explore how you can cultivate heightened awareness through your senses...

What is it like to feel the warm, soapy water on your hands? Can you see the rainbow of colour visible in each of the tiny bubbles?

What else do you observe? Listen for the burble and glug sounds of dishes sinking into the deep basin of liquid. By paying attention in this way, notice how you begin to appreciate the value and beauty in the mundane.

Draw The Line If waiting in a slow-moving queue is a source of frustration for you, consider how mindfulness might help. Next time you find yourself stuck in a line, use it as an experiment to try on different attitudes, much like you would try on different clothes. How do these changes shift your experience

into something more tolerable, even pleasant? You won’t make the queue move more quickly, but an attitude of acceptance might lessen your anger. An attitude of compassion to those waiting with you might lessen your frustration and maybe even enable you to smile a little!

It’s All In The Attitude Often we humans are the cause of our own suffering. By altering our attitudes, we can live life with more openness and equanimity.

Every task or life experience, no matter how repetitive or mundane, is an opportunity to remind ourselves to be aware Niamh Imbusch and present.

Autumn 2016 / Inspired Health

5

Let’s talk

PMS

Don’t let PMS get in the way of living, says UK Specialist Registered Dietician, Nichola Whitehead.

In fact, the following simple changes can transform the way you feel each month and lead to a happier, healthier life.

Y

es, it can be a total pain each month – physically, mentally and emotionally – but PMS doesn’t need to control your life.

Dietician, blogger and influencer, Nichola Whitehead, explains that with a few lifestyle changes, like reducing sugar intake and increasing vitamin D, those dreaded monthly symptoms can be relieved.

Can you explain PMS? PMS (Pre-Menstrual Syndrome) or PMT (Pre-Menstrual Tension) refers to the physical, psychological and behavioural symptoms that can occur two weeks before your period, such as bloating, breast pain, mood swings, food cravings and feeling irritable.

Women aged between 25 and 45 are most likely to be affected, with the cause of symptoms likely to be down to changing levels of hormones during the menstrual cycle. A lack of exercise, being overweight, stress and a poor diet can also affect it.

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Luckily for me, I’ve never personally experienced PMS so severe that it stops me from living my normal life. However, this can happen to around one in every 20 women. This more intense type of PMS is known as PMDD (PreMenstrual Dysphoric Disorder). The symptoms that I usually experience are food cravings and feeling more irritable than usual.

How can changing your diet relieve PMS? If your PMS symptoms aren’t too severe, then a healthy lifestyle can improve them; a healthy diet and regular exercise, as well as getting enough sleep and taking time to de-stress, can all help.

Vitamin D is also important, which means spending time outside in the sunshine (between April and October), or making sure you take a supplement containing it if you are at risk of deficiency.

I personally try to eat a diet that’s

based around whole (natural) foods, with more processed foods, such as biscuits, taking a back seat. I live by the 80/20 rule though, where I don’t cut out the sweet stuff altogether, but just try to minimise it as much as possible. When I do indulge, I like to exhibit a bit of damage limitation, like having dark chocolate instead of milk chocolate.

In addition to eating a balanced diet that includes oily fish once a week, and spending time in the sun where possible, I also take Cleanmarine For Women.

It’s to keep my omega 3 topped up, in addition to ensuring that I’m taking a sufficient amount of B vitamins on a daily basis.

COVER STORY

A lack of exercise, being overweight, stress and a poor diet can affect PMS.

5

The ‘See Food Diet’ It takes a heck of a lot more willpower to not eat the biscuits sitting in our kitchen than it takes to eat the biscuits that are in the shop down the road. You get my point… If we see food, then we may automatically begin to think about it and crave it. If you know that you tend to eat the food that you see, make sure to keep high-fat/ sugary foods out of sight (or better still, not in the house at all!) and put healthy, easy-to-eat foods in sight. Replace the biscuit tin with a bowl of fruit and make life just that little bit easier for yourself.

What are your top tips on beating food cravings?

Food cravings can happen for a number of reasons, and the key isn’t to rely on willpower in order to beat them, but to find out the cause of them and prevent them from ever happening again.

confused, so the next time you’re craving food, have a glass of water and see if that works. Stay hydrated throughout the day to be more in tune with your hunger signals.

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Stomach Hunger Regular meals are essential to controlling hunger levels, and if you know that you get peckish in The Top Causes of Food Craving Are: between, then have healthy snacks such as fruit to hand, or have more Lack of Sleep Not getting protein and fibre at your meals. enough shut-eye can cause Finally, make sure that your carbs cravings for foods that are high in energy – i.e. fatty and sugary foods are low-GI, so swap a jacket potato for a sweet potato and use Basmati – so if you’re trying to lose weight, rice instead of long grain (these then aim for at least seven hours of changes will help to keep you fuller sleep a night. Sleep helps to regulate for longer). our hunger hormones, leaving you more in control of your food choices Head Hunger Head hunger the following day. Try going to sleep refers to those ‘I feel peckish’ and waking up at similar times each moments when you know night/morning so that your body gets you’ve just eaten. Boredom can be into a routine. a trigger for head hunger and the best way to avoid it is to keep your Dehydration Your brain is hands busy and keep distracted. clever, but it’s not that clever.

Thirst and hunger can often be Your cravings will soon pass.

1

4

2

For more top tips on nutrition, fitness and motivation visit nicsnutrition.com

Autumn 2016 / Inspired Health

7

BODY

Combat

BLOATING

Feel like you’re full of hot air? Why our tummies get so puffy – and how to deflate, fast.

W

hen the abdomen feels full and distended, we call the condition ‘bloating’. It’s most often caused by a build-up of intestinal gas. This gas can either be released upwards by burping or downwards by passing wind, to be polite! For some individuals, the build-up of trapped air in the intestines can be painful, causing excruciating pressure and discomfort. The good news is that all kinds of bloating usually respond really well to dietary changes.

Common foods that are known to cause bloating and gas are cow’s milk, cheese, some fruit, beans, onions, sugar, fatty foods and products with refined wheat flour such as bread, pastries,

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biscuits and cakes. Although it’s recommended to cut out the refined foods entirely, you don’t need to restrict your diet and cut all the foods out at once. Try eliminating one or two that you may think are causing the bloating for a week or so, and if the bloating still persists, repeat with a different food until you find the culprit. Alternatives for cow’s milk are non-dairy milks such as oat, brown rice, hemp, almond and hazelnut milks.

Foods that aren’t properly digested in the small intestine will be attacked by bacteria in the large intestine

where leftovers ferment; gas and toxins detrimental to the body are produced as a byproduct. The situation can be made worse if friendly gut flora is low. By supplementing with a multi-strain probiotic, you can replenish the good bacteria to keep a healthy balance. Try Udo’s Choice Super 8 highpotency probiotic; it contains 42 billion viable cells and eight different strains with a higher concentration of Lactobacillus acidophilus, which benefits the upper bowel health. Take one capsule per day after food on a full stomach, or just before bed.

Another way to help improve the way your body breaks down and assimilates food is by taking digestive enzymes. They act like scissors to break down food into basic building blocks so that they can be absorbed into the bloodstream and transported throughout the body. Cooking destroys naturally-occurring enzymes in food, which leads to excess stress placed upon the stomach, pancreas and intestines to produce adequate enzymes for digestive function. Over time, these organs become overtaxed and produce insufficient activity to facilitate optimal nutrient assimilation. Diets lacking in raw foods, and heavily-processed foods devoid of essential enzymes, often lead to symptoms of indigestion, bloating and malnutrition. Therefore, taking one capsule just before each main meal (breakfast, lunch and dinner) can help with bloating. You want the digestive enzymes in your stomach for when the food enters. A side note: digestive enzymes are contraindicated with stomach / duodenal ulcers as they may irritate the inflamed mucosa, causing pain.

HEALTH

7 10 TOP WINTER WELLNESS tips

Soothe a sore throat Sore throats can be caused by bacterial infections. Manuka Honey is thought to have antibacterial and antiseptic properties that can help kill off the bacteria and also soothe and coat the throat at the same time. Soothe with a teaspoon of Manuka honey, such as Manuka Health MGO 250+, a day.

Protect yourself this winter by starting to prepare your body now.

1

Start the day with a cup of warm lemon tea with Manuka Honey When we wake up in the morning, our body tissues are dehydrated and in need of water. Lemon helps to quench our thirst while stimulating the digestive system and liver. Manuka honey adds anti-bacterial properties and relieves a dry throat.

2

Take vitamins and minerals Iron, zinc and vitamin C are key to a healthy immune system. Boost your dietary intake of these vitamins and minerals by eating dark leafy greens and red and yellow vegetables. Spirulina and wheatgrass will also support the immune system.

3

Boost with Echinacea A natural herb, Echinacea helps to boost the immune system and prevent colds from forming. It’s best taken at the start of the season, before symptoms.

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Nourish the body When the weather gets cold, turn to hot and spicy foods to satisfy your hunger. Healthy foods that are loaded with nutrients, antioxidants, and immune-boosting powers give your body what it needs to work through the cold weather. Opt for delicious soups, stews and casseroles – the only thing for a cold winter’s evening.

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Replenish your gut flora The good bacteria found in probiotic supplements helps to fight off bad bacteria and boost the immune system. When the seasons change in October, take a highpotency probiotic such as Udo’s Choice Super 8 – take one capsule per day for one to two months.

5

Keep exercising It’s hard to get motivated when it’s cold and dark, but your body has to work harder to keep warm, so you can burn more calories when you exercise outdoors in the wintertime. Find an exercise partner to keep you motivated, and if it’s too cold outside, go to the gym or do laps at an indoor pool.

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Wrap up warm Keeping warm over the winter months can help prevent colds and flu – think hats, scarves, gloves and proper footwear. Wear woolly socks indoors to keep the body warm.

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Rest and recover Regular sleep is vital to staying healthy. Don’t let yourself get run down. Those who aren’t well-rested are more likely to get sick. Be sure to rest and recover during winter – curl up on the sofa with a wool blanket and the latest boxset – bliss!

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Beat the winter blues For mild depression and anxiety, consume superfoods packed with calcium and magnesium, such as kale, collards and Brussels sprouts, which are all in season. If you can’t get enough magnesium from diet alone, try supplementing with One Nutrition Ocean Mag, which contains a highly bioavailable marine source of magnesium.

Studies show seasonal sadness is linked with low vitamin D levels, so it’s advised during the winter months to supplement with 2000-4000IU per day.

Autumn 2016 / Inspired Health

9

FITNESS

EAT RIGHT, NOT

light

Health and fitness experts Be More Fit discuss the importance of a healthy diet for a lean body.

I

n the last issue we gave a brief overview of why you should reach for the weights if you want to tone up. However, without a sound nutritional programme, your gym time can be seriously undermined, and that sleek toned look can forever remain out of your grasp. Here, we cover the two most common nutrition mistakes we see, so you can avoid this pitfall!

Just eat less, right?

It might surprise you, but a large percentage of our clients begin working with us eating far too little!

The first thing people do when they embark on a weight-loss journey is cut their calories. The first time you do this, it works – the scales shift and you lose inches – but after a while, progression slows down, so you cut more calories.

Again, it is followed by a plateau, and the calorie cut continues.

In time you’re eating like a rabbit and can’t shift any weight. What has happened? Why isn’t it working anymore?

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Well the body isn’t daft: when you drop calories too much, for too long, your metabolism slows down to try and make you survive. When you do have a ‘bad day’ at the weekend, and overshoot your regular intake, the excess goes straight to the hips.

When we encounter this with clients, we bring calories back up, initially by increasing protein to one gram per pound of bodyweight. We then fill the rest of their calculated BMR (Basal Metabolic Rate) with carbohydrates and fats. This process, called ‘reverse dieting’, requires strict control and adherence, but the improvements in energy, fat loss, mood, and overall health are plentiful.

and end up overeating diet products that have been fat-reduced and sugarladen to make up for the lost flavour.

This quest for low-fat can seriously limit intake of fats that have been routinely proven to be good for health.

In our household we actually follow a high-fat diet – getting 60-70% of our calories in the form of fats – with a very low carbohydrate intake, known as a ketogenic diet. Whilst this approach isn’t a ‘magic bullet’ for fat loss, we find it keeps our cravings down, and then calorie control is a walk in the park. We start the day by ensuring we get our essential fatty acids (omega 3 and 6) in a good amount by mixing Udo’s Choice Ultimate Oil Blend into a breakfast protein shake.

If I eat fat, I’ll get fat Lunch usually consists of homemade People still find it very hard to beef burgers (no buns for us!) with understand that eating fat doesn’t roasted vegetables, and for dinner, make you fat. At its simplest level, salmon and avocado salad. overeating will make you store This approach does not suit all fat. It doesn’t matter where the clients, so a balanced diet including a calories come from, if you eat too sufficient amount of fat, carbohydrate many, you will store excess as fat. and protein is advised. But again, we The problem is people see don’t shy away from fat quality and body fat, hear ‘fat’ in food, and encourage the use of Ultimate Oil Blend to make sure that, regardless of an association is made that sometimes can’t be broken. People what is eaten throughout the day, the healthy fats are taken care of. strive to eat low-fat everything,

BODY

What’s Inside

Kale age b b Ca

Spirulina

a l l e r o Chl

li o c c Bro

DO YOU KNOW WHERE YOUR

Greens COME FROM?

The answer isn’t as black and white as you think...

Humans are not designed to be able to digest grass (cows have four stomachs to do this!), therefore why do we think we can digest wheat and barley grass powder? These products are literally grass ground down into an indigestible powder. In order for us to be able to digest the nutritional benefits of wheatgrass and barley grass, the grasses must first be juiced.

Power Greens contains wheat and barley grass juice powder, so it is the juice that is dried and then powdered. Not only does this further concentrate the nutrients, but it means the body absorbs them much more easily. It is this crucial extra step that most other green powders skip to keep costs down.

here’s no denying that green powders are an incredibly potent, natural source of raw fuel that our bodies need so they can perform at their very best every day. Providing energy, improving digestion, increasing metabolism and easing fatigue, they’re a quick and easy way to bring green foods into your diet and can be little jars of wonder. We say “can” because not all green powders are created equal. In fact, some may not be nearly as good for you as you’d imagine…

T

Iron, Man

Pure Blend

Home Delivery

When was the last time you thought about where your green powders comes from? Most are grown in China where 20% of the ground is toxic and much of the water is also polluted. Not so with One Nutrition Power Greens. From its spirulina and chlorella, which are organically grown in India (the world’s first supplier of spirulina) to its brassicas (grown on an organic farm in Germany) and its wheat and barley grasses (grown organically in Utah in the US), its blend of ingredients is rigorously tested for contaminants, purity and toxicity.

Power Greens also contains spirulina, a protein-dense microalgae that grows in fresh water and contains a full suite of all eight essential amino acids. Gram for gram, it also packs 58 times the iron found in spinach. Chlorella, another famed algae, is chlorophyllrich to help cleanse the body, while vitamins B6 and B12 contribute to a normal energy-yielding metabolism and to easing fatigue.

By delivering concentrated green food nutrition in a way that suits modern lifestyles, Power Greens is the quick, easy, smart and safe way to bring potent green foods into your diet, providing the fuel your body needs to perform at its best. Power Greens is available in powder, sachets and capsules. The ideal way to boost your five-a-day on the go!

Autumn 2016 / Inspired Health

11

HEALTH NEWS

News, previews, recipes and facts, we have the season’s lowdown on all things health-related.

WINTER WARMERS If early nights and dark mornings ring your alarm bell for a burst of sniffles, get ahead of the game with these delicious drinks that will nurture your immune system!

Spiced Hot Chocolate – serves 5 • 500ml milk / milk substitute • 500ml hot water • 100g dates • ¼ avocado • 2 tbsp raw cacao powder • 1 tbsp Manuka Health Manuka Honey • ¾ tsp cayenne powder Blend the ingredients until smooth and serve immediately. This silky blend of good fats from avocado, polyphenol-rich cacao, and the ubiquitous winter booster Manuka Honey will warm, nourish and protect.

Winter Warmer Juice – serves 4-6 • 3 oranges • 3 lemons • 50g ginger grated • 5 tbsp Manuka Honey Heat the juice from 2 lemons and 2 oranges with the grated ginger in a pan. Slice up the remaining orange and lemon and add. Once

MOVEMBER IS COMING! Okay, we know that it usually leads to a whole month of boyfriends and husbands looking like a Crimewatch photo, but Movember is here to stay and has to date raised over £400 million to help fight for men’s health worldwide. To get involved and show your solidarity, head over to uk.movember.com and join the fun – or just check out some of the moustaches that have helped pay for groundbreaking research.

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warm, turn off the heat, add in the honey and stir until dissolved.

Allow to cool and then pour into a sterilised bottle. To make the drink, simply pour a small amount of the juice into a mug and top up with boiling water, adding more Manuka Honey, lemon or orange slices to taste.

NEW TOOL IN THE FIGHT AGAINST MENOPAUSE We’ve just heard that Cleanmarine have extended their range of research based ‘’solution products’’ with one specifically suited for women who are experiencing the menopause.

MenoMin has recently been put through a pilot study that showed some pretty impressive results including a 77% reduction in severe hot flushes and a 66% improvement in sexual desire for those who had experienced a drop in libido. This proprietary blend of phospholipid krill oil, plant extracts and key vitamins could be just what you’re looking for to improve your day-to-day life. Find out more at cleanmarinekrilloil.com

Breast Cancer Awareness It’s hard to find a family that hasn’t been affected in some way by breast cancer, but all too often we forget how easy it is to get involved with the fundraising that could one day lead us to a world free from the destructive wake that breast cancer leaves. Coming up a bit ahead of Movember, Wear it Pink takes place during Breast Cancer Awareness month on 21st October. With a multitude of ways to help raise invaluable funds for the campaign, you can find out more at wearitpink.org.

Be At Your Best Everyday Healthy heart formulation Testosterone Support Boosts Energy Sustainably sourced

cleanmarinekrilloil.com

RECIPES

LIFE IS

sweet Butternut Squash and Carrot Soup serves 4-6 • 1 small squash peeled and diced • 4 medium carrots thinly sliced • 1 chopped white onion • 1 tbsp olive oil • 800ml vegetable or chicken stock

• ¼ tsp black pepper • ¼ tsp ground nutmeg • ¼ cup of crème fraiche • Manuka Health Manuka Honey • Fresh tarragon

Method In a large covered saucepan, cook squash, carrots, and onion in olive oil over medium heat for about 8 minutes, stirring occasionally. Add stock.

Bring to boiling, then reduce heat. Simmer covered, for 25 to 35 minutes or until vegetables are very tender. Cool slightly.

Place one-third of the squash mixture in a food processor or blender. Cover and blend until almost smooth. Repeat with remaining squash mixture.

Return all of the mixture to the saucepan. Add pepper and nutmeg; bring just to boiling. Add crème fraiche; heat through. Garnish each serving with ¼ to a ½ tsp Manuka honey and fresh tarragon.

Method

Raw Manuka Balls • 10 medjool dates • ½ cup raw almonds • ½ cup raw cashews • ¼ cup raw cacao powder • 2 tbsp desiccated unsweetened coconut • 1 tsp cinnamon • 1 tbsp maca powder (optional) • 1 tbsp lucuma powder (optional) • 2 tbsp coconut oil • pinch sea salt • 2 tbsp Manuka Health Manuka Honey

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In a food processor, blitz almond and cashew nuts until finely chopped.

Add dates and remaining ingredients (excluding Manuka Honey) and keep blending for about 2-5 minutes – until it gets sticky and you can roll little balls. At the end, add in Manuka honey and do a quick blitz or stir in.

Roll into balls of your preferred size. Put in a container and to cool down place in the freezer for about 30 min. Once set they can be left in the fridge for about 2 weeks.

Manuka Honey Cheesecake serves 2 • 4 shortbread biscuits (about 85g) • 140g full-fat soft cheese • 50ml double cream • Rind from one lemon • 1 tbsp Xylitol • 2 tbsp Manuka Health Manuka Honey, plus 1 tsp extra • 125g punnet raspberries

Method Sit 2 x 9cm metal rings on 2 small serving plates. Crush the biscuits in a bag with a rolling pin, then divide between the rings, pressing down to form the base.

Put the soft cheese in a bowl, then whisk together with the double cream, lemon rind, Xylitol and 2 tbsp honey until soft peaks form. Spoon the mixture into the rings, then spread the top flat.

You can chill the cheesecakes now until ready to serve.

Crush a third of the raspberries with 1 tsp Manuka honey, then gently fold in the rest. Use a knife to run around the inside of the ring, and lift off. Spoon over the raspberries and serve.

YOUR HEALTH QUESTIONS ANSWERED

BY OUR NUTRITIONAL THERAPIST. honey aids healing and has antibacterial effects. The pads are soft, cooling hydrogel pads infused with sterile Medical Grade MGO 400+ Manuka Honey on a flexible cloth backing.

Store in the fridge for an extra-cooling effect and clean the area in between using so there isn’t any honey on the area whilst breastfeeding.

Q. The skin of my nipples becomes cracked and painful while breastfeeding. How can I help my nipples heal?

A. While getting used to breastfeeding your newborn baby, your nipples may feel tender and quite often mothers experience cracked and bleeding nipples. This is most likely because your baby is not latching on to the breast well. Talk to your midwife, or ask her to put you in touch with a breastfeeding specialist. In the meantime, a useful tool to start healing your nipples is using breast pads in between feeds.

Breast pads are designed to absorb milk leakage whilst providing a cooling and comforting sensation on contact. The pliable gel conforms to the breast while the flexible cloth backing helps control movement and prevent bra friction.

Manuka Health has a line of breast pads that contain Manuka honey; the addition of Manuka

Q. In terms of diet and lifestyle, what can I do to ensure my immune system is strong enough to avoid colds in the winter?

A. Numerous epidemiological studies have found strong associations that diets rich in antioxidant nutrients have been suggested to boost the body’s immune system. Antioxidants work by boosting your immune system ahead of time and preventing disease from getting a foothold in the first place.

A very beneficial way to boost your immune system in the winter months is by making sure you’re eating a variety of multi-coloured foods rich in vitamin C, vitamin E, zinc and selenium and adding in more powerful phytonutrients such as grape seed, green tea, pomegranate and pine bark extract in supplemental form.

Grape seed extract is 20 times more powerful than vitamin C and 50 times more powerful than vitamin E in its ability to scavenge free-radicals and block destructive enzymes. I recommend taking One Nutrition P4 Max, one capsule per day, year-round, as a preventative

Marianna Sulic

measure to boost your immune system. If you feel a cold coming on, you can increase your dose to four capsules per day for three-to-five days as this will really knock a cold on its head.

Q. As the sun’s UVB rays aren’t strong enough after summer, how else can I obtain vitamin D? Should I take it as a supplement?

Vitamin D is naturally produced within our body when our skin is exposed to sunlight. However, with overcast days during the summer months, and weak rays during the winter months, we need to find other sources of vitamin D. Foods naturally high in vitamin D include salmon and mackerel, mushrooms, beef and egg yolks.

For people whose diets are lacking in these foods, or for those who aren’t getting enough exposure to sunlight in the summer months, it is recommended to supplement with vitamin D from October to March.

I advise getting your vitamin D levels tested via your GP at the start and base your supplement dose on your test result, generally 2000IU – 4000IU per day. I also recommend taking One Nutrition D3 Max – simply spray up to six times daily.

Autumn 2016 / Inspired Health

15

WIN 1 of 5 Smyths Toy Store vouchers worth £50

Draw & colour in Bifido a friendly bacteria, to help Lacto care for your tummy!

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