Thrive Magazine - Spring 2015

Issue 5 - Spring 2015

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Your quarterly natural health, food & lifestyle magazine.

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Thrive Magazine / Issue 5 - Spring 2015

Spring 2015 Susan Davies - Editor hello@thrivepublishing.co.uk www.thrive-magazine.co.uk

Cover image supplied by @rawveganblonde

Spring has most definitely sprung recently with the gorgeous sunshine we’ve been having. I love this time of year, things grow quickly which means fresh produce straight from the garden and into delicious salads.

It’s a great time to try new recipes and to have a good Spring clean of both your mind and your lifestyle too. With so many different natural options now available it’s most definitely a time to try something new and shake up your routine.

This issue we feature some great new products in our ‘What’s Hot’ section on (pg 5). Natural Juice Junkie guides us through the difference between Juicing Vs Blending on (pg 10) and we catch up with Luke Jones from Hero Health Room to talk Mindful Eating (pg 14).

Our feature ‘What’s it called’ (pg 20) looks at the humble artichoke. How to prepare them and how to cook them too.

We’ve got an exclusive interview with Dr Morgaine Gaye on ‘The Future of Food’ (pg 28) Plus an exclusive interview with non other than the Juice Master himself, Jason Vale (pg 30) Janey Lee Grace (pg 35) gives us some great tips on how to clean up your makeup bag and switch to more natural products. And on (pg 36) Laura Carpenter talks us through some of the forgotten British herbs and how to use them effectively.

We’ve also listened to your feedback and have included more delicious recipes in this issue. Recipes from Vegan8, Serene Eats, Including Cake, Punch Foods and OhSheGlows.

And finally we’ve launched our brand new website this month, so head on over to www.thrive-magazine.co.uk and let us know what you think.

Sue@thrive x Thrive is about telling stories... so if you’d like to feature your natural, organic foodie product or story in some way then drop us an email at hello@thrivepublishing.co.uk

Summer...

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Thrive Magazine is designed and published in house by Thrive Publishing & Luci Designs.

Contact us at... hello@thrivepublishing.co.uk www.thrive-magazine.co.uk

DISCLAIMER: The views within this magazine are not necessarily those of the publisher. Articles and advertisements are for information only. They are not intended to replace medical care. Check with your GP before trying any of the remedies in this magazine. Always seek medical advice if you are pregnant or taking medication before following any of the advice given in articles or advertisements in this magazine. Please read full disclaimer at www.thrive-magazine.co.uk/disclaimer/

Next Issue - Summer Available July 2015

COPYRIGHT: All content of this magazine is copyright protected by Thrive Publishing and no content can be re-published without prior consent of the publishers, but Thrive is here to be shared and shouted about so spread the word.

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Thrive Magazine / Issue 5 - Spring 2015

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Thrive Magazine / Issue 5 - Spring 2015

Contents thrive [ issue 5 - Spring 2015 ] NEWS

EVENTS

FEATURES

5

What’s Hot

30-31 Juice Master

6-7

Raw Food Meets Creativity

32-33 Mindfulness

8-9

Foodie Blogs

35

The latest products, trends and companies offering natural, ethical and authentic products across food and health.

Meet Amber Locke who shares her love of fruit & veg through her artistic designs.

Looking for some great recipes to make? Then we’ve got some top notch foodie blogs for you to check out.

10-11 Juicing Vs Blending

Natural Juice Junkie - What’s the difference between juicing and blending. Is one better for your health?

13

True Superfoods

The term superfood has become popular lately but what foods truly deserve the label of ‘Superfood’?

14-15 Mindful Eating

Luke from Hero Health Room helps us to become more mindful when eating and change our relationship with food.

16-17 Foods Full of Antioxidants

We look at some of the top foods that pack an anti oxidant punch with Sam Bearfoot.

18-19 Wheat Free Vs Gluten Free

Dr Eva talks us through the difference between wheat free and gluten free and gives us some advice on products?

20-21 What’s it Called?

In this new feature we introduce some of the more unusual fruit and vegetables and give you ideas on how to cook them.

22-23 There’s a New Oil on the Block

Pine nut oil is an excellent natural source of nutrients and vitamins. We find out more from Golden Oils.

24-25 Gluten Free Uprising

Gluten free baked products that are still deliciously tasty.

26-27 Study Nutrition with CNM

We catch up with Juice Master Jason Vale to talk juice cleanses and big ‘buts’.

How mindful are you when you eat? Or when you are going about your daily routine? Become more mindful with CBT

Janey Lee Grace

Five easy switches to make your makeup bag more natural.

36-37 Forgotten British Herbs

Medicinal plants and herbs are all around us in the UK, but would you know which ones to pick and how to use them?

38-39 Recipes from Including Cake

Try making this delicious double tomato courgetti recipe from www.includingcake.com.

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Rice, Black Bean & Avocado Bowl Recipe

41

Zucchini Fritters Recipe

42

Chocolate Sweet potato Fudge Recipe

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More Delicious Recipes

Delicious recipe for a quick, easy ‘all in one bowl’ lunch from www.thevegan8.com. Only 8 ingredients.

From www.thevegan8.com. Only 8 ingredients.

From www.thevegan8.com Only 8 ingredients.

Super crunch salad from ohsheglows. Asparagus jenga from Punch Foods and chocolate squares from The Vegan 8.

44-45 Sweet Potato and Peanut Rosti Recipe Try making this delicious sweet potato and peanut rosti recipe from www.includingcake.com.

46-47 Recipes from Serene Eats

Gorgeous coconut panna cotta recipe - easy to make and super tasty from www.sereneeats.com

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Hot Products

We review the latest and greatest natural, ethical products.

Ever thought about stuyding nutrition? We get the low down on nutrition courses from CNM.

28-29 The Future of Food

Dr Morgaine guides us into the future and we discuss what the food of the future will look like.

www.thrive-magazine.co.uk

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No longer will people who suffer from food intolerances have to accept second best, our pastry really can change your life.

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Thrive Magazine / Issue 5 - Spring 2015

new 1

what’s hot 2

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1. Essential Food

Natural Energy Drink An organic blend of presprouted barley, green food, fruits and seeds. www.gandgvitamins.com

2. Superfood Mix

Neals Yard Organic Greens Complex. Easy to use organic powder blend of essential nutrients, vitamins and trace elements. http://bit.ly/1yr350K

3. Pinenut Oil

from Golden Oils This delicious golden coloured oil is cold-pressed from the kernels of the Siberian Pine. www.goldenoils.co.uk

4. Bounce Balls 4

5

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Energy Protein Snack An amazingly convenient and tasty way to nourish your body, satisfy your hunger and sustain your energy. www.bouncefoods.com

5. Life Boxes

from www.lifeboxfood.com Each Lifebox is supercharged and packed to the brim with meticulously and lovingly selected health foods.

6. That Protein

from www.thatprotein.com The Premium Range of Organic & Cold Pressed Plant Proteins now with added Superfoods.

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7. Choccy Cherries

from www.landgarten.co.uk Red and indulgently intense, Landgarten’s Amarena cherries in Dark Chocolate. (Vegan)

8. Zoot Bars

from www.zootfoods.com Premium snack bars designed for a healthy lifestyle!

9. Coconut Oil

Neals Yard Organic Coconut Oil Organic virgin coconut oil - raw, unrefined. http://bit.ly/1DEi5bv Each issue we highlight the newest products being launched in healthy food and healthy lifestyle.

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Thrive Magazine / Issue 5 - Spring 2015

Raw food

Creativity meets

Meet Amber Locke, Amber is the creator behind the blog Raw Vegan Blonde and has recently been combining raw food with her amazing creative ability, to create gorgeous raw food art. We caught up with Amber to chat about carrots and her talent to create...

I’ve been a passionate foodie all my adult life and love to cook and eat out in restaurants. When I ‘discovered’ the raw food lifestyle nearly 2 years ago I decided to give it a go and try it out as an experiment but I was so blown away by how incredible it made me feel (it’s like Nature’s happy pill!) that I just carried on.

The beauty of raw food is that it’s such a great and delicious way to fuel yourself and it’s a really easy lifestyle to follow. We’re all encouraged to incorporate more fruit and veg into our diets and in their raw form they’re typically more nutrient-dense, alkalising and easier to digest so they feed and nourish your body with pure, living, high-vitality foods, which it absolutely loves!

As well as the fantastic health benefits of eating raw, it also gives you incredible energy, improved mental clarity and a general feeling of calmness, harmony and well-being – so it really is ‘feel-good’ food!

Preparing raw food is also really simple; it’s quick, easy and requires very little washing up. There’s virtually no waste and there are no complicated recipes to navigate. Another big bonus is that it’s a diet of abundance and gives you complete ‘food freedom’, so you can eat as much as your appetite dictates and never have to worry about counting a calorie again. A huge relief!

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“I love th eb and fruit eauty of natura l elemen and veg ts etables aestheti h a ve great c appea l to me.”

I started composing fruit and vegetable based designs about 16 months ago and this really happened by chance. I love the beauty of natural elements and fruit and vegetables have great aesthetic appeal to me. I’m constantly amazed and delighted by their different shapes, colours, textures and characters etc. So I wasn’t surprised one day when I got the urge to create something artistic with them! I posted a picture on my Instagram and was amazed at the response it got. I composed a few more designs and things just grew from there.

“

“

My designs aim to showcase the unique qualities of different fruit and vegetables, reflect the changing seasons of the year and are also a celebration of living a healthy lifestyle and I really hope my passion for this shines through in my work.

I now offer a selection of my designs for sale as limited edition fine art prints and undertake both private and commercial commissions.

This year I’ve started to demonstrate designs at live events throughout the UK and I’m also just about to hold my first design workshop. I have my first gallery show too and I’m currently working on a series of new designs to launch this Spring/Summer, so watch this space.

Follow on Twitter @rawveganblonde facebook.com/rawveganblonde @rawveganblonde Find out more about Amber and take a look at her amazing foodie designs at: www.ambaliving.com

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Thrive Magazine / Issue 5 - Spring 2015

Foodie Blogs

We absolutely love all of the amazing foodie blogs available online. They offer great content, delicious recipes and beautiful photography, so, we’re going to start sharing these blogs with you...

#fivestarfoodies

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Showcas best foo ing the die blog s

Feeling hungry? These great foodie blogs could help satisfy your hunger...

If you food ’ve got a blog that y great, secr et litt ou th featu hello@ re, then e ink we sh le ould ma thrive publi il us at shing .co.uk

Serene Eats www.sereneeats.com A great plant based blog where Alice shares her love for amazing vegan tempeh dishes and raw desserts!

Having been vegetarian from the age of seven, Alice fell in love with creative vegan cooking and her blog celebrates everything about simple, delicious plant based recipes.

Follow on Instagram: @serene.eats Follow on Facebook: @Serene-Eats Pinterest: aliceagardiner

A Little Spoon Of http://alittlespoonfulof.blogspot.co.uk/ A diverse food blog run by Nicola who works as a freelance private chef. She shows a love of Vietnamese food and also has a passion for writing recipes and styling food.

Follow on Twitter: @nicolarichman Follow on Facebook: @ALittleSpoonfulOf Pinterest: nicolarichman

www.bdelicious.co.uk

B Delicious

Run by Hannah, a food, travel and wine presenter - B Delicious is a delightful food blog with great photography. The blog shares recipes but also shares her passion for travel and flavours from around the world! Spanish and Mediterranean cooking inspires a lot of her dishes, so recipes that use lots of good fats. Her recipes are fresh so vibrant and full of colour.

Follow on Instagram: @bdeliciousbyou Follow on Facebook: @hannahbdelicious Pinterest: bdeliciousbyou

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Thrive Magazine / Issue 5 - Spring 2015

Juicing

Vs

Blending What is the difference between juicing and blending?

Which is better? These are questions I am asked all the time, so I thought I’d try and clear up the confusion.

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Thrive Magazine / Issue 5 - Spring 2015

WHAT DOES A BLENDER DO?

“It’s the

Juice of

When we eat digestion starts in our mouths. The first thing we will typically do is to chew our food. This chewing process breaks down the food into a soft mushy substance that is easy to swallow and ready for the rest of our digestive system to process. the fibre

that fee ds you” Jay Kord ich

WHAT DOES A JUICER DO? When you use a juicer it does much more than simply pre-chew your food. The process of juice extraction separates the juice from the insoluble fibre. Unlike the blender where we outsource our chewing to the machine, with a juicer we essentially outsource our digestion.

When you use a blender you are basically outsourcing your chewing to the machine and letting it do that part of the digestive process for you. The blender will chew your food, but that is as far as it’s processing goes. No matter how good the blender you use is, you will also need to add liquid (such as water) in order to bend the produce to a drinkable consistency.

The liquid that comes out of a juicer is a highly bio-available, easily digested, stream of nutrients that is typically delivered to our cells in around 15 minutes. Research has shown that juicers typically extract 70% of the nutrition from the produce and we are then able to absorb 100% of this.

The blender will chew everything you put in the jug and when you drink your blended smoothie you will be consuming the whole plant.

When you eat solid food it typically takes around 50 hours for your body to complete digestion. Oh, and the fibre that goes in to the juicers waste bin? That is the same fibre you would typically flush down the toilet when your body has finished with it.

When we digest food our bodies separate the liquid nutrients from the insoluble fibre.

The liquid feeds our cells and the insoluble fibre gets pooped out!

A blender does not remove anything from the vegetables, fruits, etc that you put into it and so when you drink a smoothie your digestive system still needs to extract the liquid nutrients from the fibre in order to feed your cells.

One of the father’s of modern juicing, Jay Kordich, is famous for saying it is “the juice of the fibre that feeds you”. Put another way, it is not strictly true that we are what we eat, rather we are what our cells manage to absorb from what we eat. 98% of the atoms in your body change in less than a year and the nutrients we absorb are used to build those new cells.

(Note: just like the pulp in the juice water bin, our poop also contains nutrients that our bodies have been unable to extract from whole foods)

JUICING VS BLENDING I believe one of the key differences is the concentration of nutrients in the liquid.

Think about it. When you blend produce you need to add water (or another liquid) in order to make the smoothie into a drinkable consistency. This means that the produce you would use to make 500ml of juice ends up being 1500 - 2000ml of smoothie, yet the amount of nutrition is the same in both.

Juicing gives more concentrated nutrition.

Don’t get me wrong, we need dietary fibre but a short period on juice only is great for giving our digestives systems a break and juicing provides concentrate nutrients that support our body’s natural ability to heal.

I regularly do both juicing and blending, and in fact if you want to follow the FREE Budget Juice Reboot programme (available at naturaljuicejunkie.com) you will need both a juicer and a blender in order to make the recipes.

y

picall d it ty d foo li ur o o s y t r a fo you e ours When ound 50 h estion. ar dig takes complete to y d o b

Follow Neil on Twitter @TheJuiceJunkie www.facebook.com/naturaljuicejunkie 11

Authentic Siberian Pine Nut Oil

Siberian pine nut oil 100% cold-pressed and natural with no artificial additives...

“

I would like to thank you for all you have done. When I first contacted Golden Oils I was in a very bad way, with pain and acid for many years from an ulcer. You explained all about the Siberian pine nut oil, so I thought I would give it a try. Well, nearly 6 weeks later, and it is hard to believe how much better I am. I have not felt this good in my stomach for a long time, and only wish that I had heard about Siberian pine nut oil in the beginning. Thank you once again..

“

David, from Essex

@goldenoils facebook.com/GoldenOils

www.goldenoils.co.uk Oil is also available in capsules.

Direct from Siberia • 100% natural • Cold pressed and unrefined • Pouring oil or capsules • Gluten free Dairy free • Free from all preservatives • No artificial sweeteners • No added colouring • No added flavours

Thrive Magazine / Issue 5 - Spring 2015

what’s next in

super foods pinenut oil

Pine nut oil contains a large quantity of polyunsaturated fatty acids, including a significant quantity of fat-dissolving vitamins E and F. It is a natural product used from ancient times. Scientists are now investigating how pine nut oil affects the cardiovascular system, cholesterol and blood pressure. While this research is just beginning, it appears that pine nut oil can be added to your ‘good for you’ food shelf.

black cumin

Otherwise known as nigella sativa, it is one the most revered medicinal seeds in history. Nigella sativa seeds have very little aroma but are carminative, meaning they tend to aid digestion and relieve gases in the stomach and intestines. The seeds are small but they can be used to make tea by simply pouring hot water over the seeds and letting the brew steep for 10 minutes.

microgreens

Microgreens are young seedlings of edible vegetables and herbs harvested less than 14 days after germination. They are usually about 1-3 inches long and come in a rainbow of colors, which has made them popular in recent years as garnishes with chefs.

Microgreens have shown to be four to 40-fold more concentrated with nutrients than their mature counterparts.

lemongrass

Lemongrass is named such but has no connection with lemons except that it has a strong lemon-like aroma and taste. It is used in both cuisine and in essential oils and is available from any health food store, online merchant or in the seasoning aisle of the supermarkets. Lemongrass might help prevent the growth of some bacteria and yeast. It also contains substances that are thought to relieve pain, reduce fever, stimulate the uterus and menstrual flow, and have antioxidant properties.

Where to Buy www.realfoods.co.uk is a great online resource to buy organic superfoods. Or your local deli or speciality food store.

sourkraut

What is it? It’s a finely cut pickled form of cabbage. Historical records point to its origin being somewhere in China, having been brought to Europe at some point during the Roman Empire.

Some of the health benefits attributed to sourkraut include its ability to maintain digestive health, boost your circulation, protect your heart health, provide you with quick energy and also stimulate your immune system.

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Thrive Magazine / Issue 5 - Spring 2015

Mindful

eating

We all experience mindless eating to some degree. Whether it’s scoffing snacks whilst running between meetings, or flicking through our emails whilst we eat lunch.

Increasingly, our fast-paced lives are reflected in our relationships with food.

We’re always trying to get more done, and the result is that most of us are completely disconnected from what we’re eating, and how we’re eating it.

I’m proposing an alternative. Let’s slow down, and change the way we interact with our food. Let’s make a gradual shift towards eating mindfully, and paying attention to what we’re putting into our bodies.

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The benefits of mindful eating

I’ve fallen culprit to those same mindless eating habits, and I still revert to my old ways from time to time. However, since I started practising mindful eating, I’ve noticed a few benefits:

1. Enhanced taste.

I now enjoy subtle flavours in foods that I would have previously considered bland, like spring greens.

If I eat something high in salt, fat, concentrated sugars, or artificial flavourings, I usually feel like it’s too overpowering.

This goes to show that if you really listen to your body, you’re more likely to make healthier choices.

2. Improved digestion.

The digestive process starts in the mouth, but most of the time when we’re eating in a rush, the enzymes in our saliva don’t get the chance to work on our food properly. This means the gut has a harder job to do.

When I’m more mindful of my food, everything runs much more smoothly.

3. Satisfaction.

When I eat slowly and chew my food properly, I tend to be satisfied with having less. This could benefit you if you’re prone to overeating. It also transfers to everyday life.

You become more grateful for what you have, and realise that more isn’t necessarily always better.

Thrive Magazine / Issue 5 - Spring 2015

How to get started...

1. Start small.

Trying to change everything at once rarely leads to long-term success. Start with one meal each day to focus on eating mindfully, then build gradually when you’re comfortable.

2. Embrace preparation.

Enjoy the process of preparing your own food. If you really focus on what you’re doing, it can be a relaxing, almost meditative experience. Plus, you know exactly what’s going into your meal.

3. Remove distractions.

4. Eat slowly.

Because we’re always trying to save time, so many of us multitask when we’re eating.

Instead, put the laptop lid down and switch off the TV. Perhaps make it a rule that you can only eat at the kitchen table. This really forces you to pay attention to what you’re putting into your body.

I used to wolf my food down as quickly as possible, but I now try to slow down. Using smaller cutlery can help with this. Take small mouthfuls and chew your food thoroughly, 15 to 20 times. Really try to savour the flavour and textures with each bite.

5. Share with others.

Get the family involved whenever possible, in both the preparation of the meal, and eating it. Share with each other what you think of the food and how it makes you feel. Not only will this help you be more mindful of your eating, establishing the tradition of family mealtimes can help strengthen relationships.

Mexican Bean and Rice Wraps (Vegan) Ingredients Sauce:

- Serves 2 -

Filling:

• 1.5 cups dry brown rice • 2 wholemeal or gluten free tortilla wraps • 1 tin borlotti or pinto beans

• 1 tbsp tomato puree/paste • 1 tbsp each of smoked paprika and ground coriander • 1 tsp chilli powder • 1 tsp low salt tamari sauce • 1 tbs maple syrup • Sprinkle of fresh coriander

Salad:

• Spinach, romaine and rocket leaves • Sweetcorn, cucumber and red onion • About a half to one third of an avocado, with a squirt of lemon • Hummus

How to make it...

1. Put your brown rice on to boil. It usually takes about half an hour to cook.

2. In a separate frying pan, add your beans of choice, with just

Luke Jones - herohealthroom.com Luke Jones shares his ideas on plant based nutrition, moving freely, living mindfully, and existing sustainably. www.herohealthroom.com

enough water to cover them. Add in the tomato puree, paprika, ground coriander, chilli powder, tamari and maple syrup.

3. The beans and sauce should take about 10-15 minutes to cook through and thicken up. Stir occasionally so they don’t stick to the pan.

4. In the meantime, prepare the salad and sides. I mash the avocado down and add a little bit of lemon juice to make a quick guacamole. It goes great with hummus.

5. When the beans are looking done, add a sprinkle of fresh coriander.

Toast your wrap lightly for a minute, before serving everything up.

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Thrive Magazine / Issue 5 - Spring 2015

Foods Full of

Antioxidants

Free radicals can wreak havoc on your body but there’s a solution and that’s antioxidants!

A well equipped army of antioxidants running around your body not only supports your nervous system, it also provides you with those all important anti-aging properties and here’s how to get plenty of them.

Kale – never heard of it, never eaten it, well you should, because it’s simply marvellous and has great anti-wrinkle properties. A super source of vitamins A,C and K and also has high fibre content, to support your gut health and detoxification.

My personal favourite way to eat this is to sauté it in a dash of extra virgin oil with some fresh chili finished with some black pepper.

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a brilliant whole grain. There is no other grain that contains more protein, which is essential for skin renewal. These little beads of goodness contain magnesium, iron and fiber but are also wheat and gluten free which makes it the perfect superfood for everyone. With its nutty texture and flavour this is the perfect swap instead of cous cous or even rice. Serve with a chick pea salsa and a touch of cottage cheese and you’ve got lunch on the run, as it can be eaten hot or cold.

Salmon – the age old favourite. It’s a

great source of easily digestible protein but you will want it more for its essential fatty acids. EFA’s are essential for a reason, every cell in your body needs them and your skin will radiant from the inside out when eaten in abundance. Although I love salmon just as it is, I adore it when its marinaded in teriyaki sauce. Using the two examples above you could serve your salmon with the spicy kale and quinoa providing you with one seriously packed superfood meal.

Chocolate Avocado Pudding – what’s a meal without a

desert? This pudding is not only packed with antioxidants, it’s a guilt free way to treat yourself. It’s loaded with avocado, known for containing high levels of vitamin E. Avocado is also known to help to detoxify the skin while fighting those free radicals. It was with much delight to many, that in recent years, dark chocolate has gained superfood status, due to its high content of antioxidants. Just make sure you choose high quality dark chocolate to maximize the benefits!

e D ig tiv estion Detec

Getting enough sleep can have wonderful benefits all round but the one that is most visible is the effect it has on the skin.

Snoozing away to the recommended 8 hours a night allows your energetic self to unwind, re-balance and recharge. It allows your nervous system to get ready for the day ahead.

Quinoa – pronounced keen-wa is

-T he

Keeping yourself youthful, glowing and wrinkle free isn’t rocket science (although it may seem that way).

It just comes down to some basics, a well supported nervous system, limiting your free radical damage and plenty of shut down time.

rfo Sam Bea

ot

Thanks to Sam Bearfoot for this feature. @DigestionDetective

Thrive Magazine / Issue 5 - Spring 2015

Avocados are rich in mono-unsaturated fats, which are considered to be ‘good fats’ and reduce levels of bad cholesterol in your blood and lowers your risk of stroke and heart disease.

Avocado Choc Des sert Ingredien

ts

2 ripe avo

cados

Method

Halve the av ocados and sc oop the flesh 40 grams into a food raw cacao powder processor or blender.

2 tbsp alm Add the alm ond milk ond milk, ca cao ½ tsp alm powder, chia ond extrac powder, ag t av e nectar and ½ tsp chia almond extr powder ac t.

Mix for a min ute or until sm ooth.

Taste and ad just with extr a agave nect www.asea ar if needed syasapple . pie.com/ Scoop the av avocado-c ocado choc hocolate-m olate ousse mousse into pretty glass es or ramekins (I used a pipin g b ag ).

Refrigerate for at least 30 minutes bef ore serving.

90 grams

agave nec

tar

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Thrive Magazine / Issue 5 - Spring 2015

or

-N utr

ition

al Thera

t pis

‘wheat free’ ‘gluten free’ o tk De Dr Eva

What’s the real difference?

T

he terms ‘wheat-free’ and ‘glutenfree’ are often used interchangeably, yet they are definitely not the same thing. In fact, assuming that something is wheat-free just because it is gluten-free can result in severe reactions, particularly in the case of wheat allergy. At the same time, wheat is not the only grain that contains gluten, which is a key consideration for people with coeliac disease. Understanding the difference between wheat and gluten is therefore important to help avoid any unnecessary symptoms that may be brought on by eating the wrong foods.

Gluten is made up of gliadin and glutenin proteins, and is one of the components of wheat, rye and barley. This means that all wheat-containing foods contain gluten but not all gluten comes from wheat.

Even though wheat contains much more gluten compared to rye or barley, those who have problems with gluten should eliminate all of those grains out of their diet. Care should be taken when reading labels as wheat and gluten-containing ingredients are often listed under different names, e.g. semolina, couscous (dried granules of semolina), bran, emmer, farro, udon, farina, einkorn, triticale, kamut, bulgur, durum wheat, spelt (also known as dinkel, or hulled wheat), and orzo.

There are also other wheat and glutencontaining ingredients and products to be aware of when shopping.

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They include: hydrolysed wheat protein, brewer’s yeast, bread crumbs (including panko), bread stuffing, modified wheat starch, anything containing malt or its variations, oyster sauce, soya sauce, chappati flour, Jewish bread (matzah), and seitan (Asian meat subsitute).

It is worth clarifying that even though coeliac disease and non-coeliac gluten sensitivity disease share many of the same symptoms, they are two very different conditions.

Coeliac disease is an auto-immune disease in which the immune system attacks its own intestinal tissue in response to gluten ingestion. In contrast, people with noncoeliac gluten sensitivity may be able to tolerate small amounts of gluten occasionally.

Their symptoms are often associated with high volume and frequency of consumption, and the reaction is often delayed.

People with coeliac disease should exclude gluten out of their diet completely, whether they are symptomatic or not, as even the smallest amount of gluten will cause intestinal damage. This means complete avoidance of all foods containing wheat, rye, barley, as well as regular oats. Even though regular oats do not contain gluten, most oat-based products on the market tend to be cross-contaminated with small amounts of wheat, rye or barley. Most people with coeliac disease are able to tolerate moderate amounts of gluten-free oats however some have been found to react to a different

protein found in oats called avenin. In those people, even small amounts of “gluten-free” oats could trigger an immune response.

“true food allergies are far less common than food sensitivities” Similarly to coeliac disease and non-coeliac gluten sensitivity, wheat sensitivity and wheat allergy are also two different conditions.

Wheat sensitivity, or wheat intolerance, is a delayed reaction caused by gluten ingestion and is not life-threatening. On the other hand, wheat allergy is a true allergy.

It should be noted that true food allergies are far less common than food sensitivities.

Classic allergy symptoms tend to come on more quickly and can include stuffy nose, watery eyes, skin irritations, digestive disturbances, and at times they can be much more serious, i.e. difficulty breathing or an anaphylactic shock.

Some people refer to wheat allergy as gluten allergy. This is confusing and technically incorrect because the actual allergic reaction to wheat involves other components of

Thrive ThriveMagazine Magazine // Issue Issue55--Spring Spring 2015

wheat, not just the gluten proteins.

So far almost thirty different potential wheat allergens have been identified.

It is important to realise that some gluten-free products contain ingredients that are originally derived from wheat from which gluten has been removed, e.g. glutenfree wheat starch (Codex wheat starch). The Codex wheat starch is produced by extracting gluten out of wheat flour, and was first introduced in order to improve the texture of the baked gluten-free goods. The gluten content in the Codex wheat starch is said to be safe for those with coeliac disease. However, it is not safe for people who react to wheat.

It can get confusing and it’s most certainly harder to buy groceries if you are avoiding wheat or gluten, but it’s getting easier.

Just because you may have to exclude gluten-containing grains out of your diet, there is no need to feel deprived as there are many wheat and gluten-free options.

Quinoa, amaranth, buckwheat, millet and teff are not only appropriate for anyone on a wheat-free or gluten-free diet, but they are also much more nutritious than wheat. They can be sourced in different forms, which makes them suitable for baking, savoury dishes and as breakfast cereals. In terms of gluten-free flours, there is also plenty of choice, including: rice, almond, hazelnut, coconut, tapioca, potato, corn, carob, chickpea, and sorghum.

Cashew Nutloaf Total Time: 45-50 min 4 servings

Method

Ingredients 180g cashew nuts 4 medium carrots 1 large onion 2 medium eggs 150g garden peas (frozen) 4 cloves garlic (peeled) 100ml unsweetened almond milk 2 tbs gluten-free breadcrumbs 15g fresh parsley 1 tbs onion granules 1/2 medium lemon (juiced) 2 tbs apple cider vinegar 1 tbs coconut oil 1 tsp guar gum (or preferred alternative) 3/4 tsp sea salt pinch of pepper (optional) sunflower oil spray

1. Sauté the chopped onion in coconut oil for 4-5 min on medium heat.

Quinoa, amaranth, buckwheat, millet and teff are great for anyone on a wheat-free or gluten-free diet.

2. Cook diced carrots for 10-15 min on medium heat, drain and mash.

3. Combine ground nuts, mashed carrots, sautéed onion, cooked peas (as per packaging instructions), crushed garlic, almond milk, breadcrumbs, eggs, chopped parsley, onion granules, lemon juice, vinegar, gum, salt and pepper.

4. Bake in a non-stick tin (coated with oil spray and a dusting flour) in a pre-heated oven for 30 min (gas mark 6), or until golden brown.

5. Divide into 4 servings, and serve with a salad.

‘Win Dr Eva’s cook book: Easy-to-follow asy-to-follow Wheat, Gluten & Dairy-free Recipes ecipes This book brings you 110 wheat, gluten, dairy and refined sugar-free

recipes that are bursting with flavour and are easy to follow (plus 20 easy

In summary, if you are sensitive to gluten, you will also be sensitive to wheat and should avoid all the gluten-containing foods. If you are allergic to wheat, gluten is only one of the components you should avoid. You should therefore ensure that products you buy are labelled ‘wheat-free’, as well as ‘gluten-free.

snack ideas). The recipes are designed to help optimise blood sugar control, and are therefore suitable for people with diabetes and those wanting to lose weight. This book from Dr Eva is suitable for both novice and experienced cooks.

Find out more about Dr Eva Detko and more recipes at www.dr-eva.com Enter to win at www.thrivepublishing.co.uk/competitions

19

Thrive Magazine / Issue 5 4 - Spring Winter 2015

Introducing

Artichokes

As vegetables go, the artichoke is among the most fascinating visually. It is as beautiful as it is delightful to eat. You may be interested to know that the artichoke is actually the bud of a plant from the thistle family and at full maturity, the plant grows to a width of about six feet and a height of three to four.

If not harvested from the plant, the bud will eventually blossom into a beautiful, blue-violet flower, which is not edible.

The bud contains the heart, the delightful meaty core of the artichoke, and is topped by a fuzzy center, or choke, which is surrounded by rows of petals, which protect the artichoke heart. With their tiny thorns, the artichoke’s petals reveal their thistle heritage. The thorns aren’t a problem if handled carefully and they soften in cooking.

Artichokes promoted as thornless have smaller hearts, less meat and their flavor is not as robust.

When preparing an artichoke, you discard the center ‘choke’ but the base of the petals, the center of the stem and the entire artichoke heart are completely edible and easy to cook.

The artichoke is a low-calorie, nutrient-rich vegetable. According to the USDA, one medium artichoke is an excellent source of fiber, vitamin C and a good source of folate and magnesium.

Artichokes also are a natural source of antioxidants.

Artichokes contain phytonutrients, or plant compounds that have antioxidant properties and promote human health. Some of the most powerful, polyphenol-type antioxidants are found in artichokes, including: gallic acid, rutin, anthocyanins and quercetin, all of which have potent antioxidant properties.

When it comes to nutrition, artichokes offer unique nutritional value. They’re packed full of potassium, magnesium, vitamin C, dietry fiber and protein.

All about artichokes

Artichoke &

Dip

Red pepper

What you need: 4 cooked artichoke hearts, stems and bottoms.

1 Leek diced 2 tablespoons butter 1 cup of roasted Red Peppers (from a jar) 3/4 cup parmesan cheese 3 tablespoons mayonnaise

How to make it: In a small sauté pan over medium high heat add butter and Leeks. Cook until leeks are very tender. Set aside to let cool. Add artichokes, Peppers, cheese, mayonnaise and cooled leeks to food processor or blender. Pulse until dip is smooth and well combined. Serve with baked artichoke leaves. Refrigerate any left over.

20

Credit to http://www.oceanmist.com

Thrive Magazine / Issue Issue 5 - Spring 2015

elalive Follow Thrive on twitter @thrivefe eFeelAlive Thriv m/ Facebook www.facebook.co

#whatisitcalled

21

Thrive Magazine / Issue 5 - Spring 2015

new

There’s a

type of

oil on the block

Pine nuts are an excellent natural source of nutrients, vitamins, minerals, and essential fatty acids, including Omega-3 and Omega-6

We all know the benefits of including enough oil in your diet and there’s been much of a debate recently about which oil offers the best health benefits. Which oil is best to cook with and which oil can be used both in cooking and as part of your beauty routine.

Move over coconut, olive and canola oil and say a big welcome to pine nut oil.

This delicious golden coloured oil is cold pressed from the kernels of the Siberian pine (Pinus Sibirica) trees, that grow naturally in remote and unpolluted regions of Siberia.

As these trees take many years to mature, Siberian pines are not planted commercially – every tree grows just where nature intended.

Pine nuts are an excellent natural source of nutrients, vitamins, minerals, and essential fatty acids including Omega-3 and Omega-6.

Pine nut oil is unique in that it is the only nut oil high in a fatty acid called pinolenic acid. Studies show that pine nut oil can help regulate appetite through activated release of ‘hunger suppressing hormones’. The nutrients in Golden Oils pine nut oil are preserved by the cold pressing and non-refined techniques used to extract the oil.

Traditionally, Siberian pine nut oil has been used to soothe digestive inflammation, improve circulation and help to protect respiratory infections. The medical and scientific community are now paying more attention to the natural healing properties of pine nut oil.

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Thrive Magazine / Issue 5 - Spring 2015

So tell me more...

What is Cold Pressing?

Cold pressing involves using a mechanical pre ss to extract the oil from the kernels. No heat or solvents are use d in the pressing process that may deg rade the flavour, nutritio nal value and colour of the oil.

What Makes Golden Oils

Pin

e Nut Oil So Good?

The quality of pine nut oil is dependent on the quality and freshness of the raw ma terial. Once pine nuts are de-shelled they spoil very quickly due to oxidation. Some oil producers merely press oil from pine nut s that haven’t been sol d in their solid form.

Golden Oils are mecha nically cold pressed on request – only then are the pine nuts de-shelled - ensuring its freshness.

How Do I Use Siberian Pin

e Nut Oil? Take a 1 tsp of oil orally for the first two or thre e days and then gradually increase to 2 tsp up to three times a day, ideally 30 minutes before meals . When treating variou s skin conditions, apply the oil liberally to affected areas once or twice a day.

Scientists in Russia and elsewhere are carrying out research into some of the health benefits – so far no side effects have been reported. Scientists are now investigating how pine nut oil affects the cardiovascular system, cholesterol and blood pressure.

Many of the traditional uses of pine nut oil have yet to be tested using modern scientific methods. However, this has not stopped generations of people in Siberia from using it or giving it to their families.

Siberian pine nut oil makes a tasty salad dressing but it’s not suitable for frying or cooking as the valuable nutrients are damaged by heat.

Remember though even though most people can safely supplement their diets with pine nut oil. However, as with any food supplement, you should always seek advice from your doctor first.

While this research is just beginning, the first studies are favourable; it appears that pine nut oil can definitely be added to your ‘good for you’ food shelf.

Golden Oils imports oils into the UK direct from Siberia. Their close relationship with carefully selected suppliers guarantees the quality of the oils. Golden Oils is run by Elena Rayner-Melnikova, a qualified Public Health Nutritionist, originally from Siberia.

- Elena Rayner-Melnikova, Owner at Golden Oils.

“

“

At Golden Oils, our producers are specialists who are only interested in producing the finest oils. They are careful to maintain the correct storage temperature, which is essential to retain the quality of the oil

You can find out more about Golden Oils and the products they stock at www.goldenoils.co.uk or call 01489 582 788

Follow on Twitter @golden_oils www.facebook.com/GoldenOils 23

Gluten free

Thrive Magazine / Issue 5 - Spring 2015

UPrising The big issue for people who need to adopt a gluten free diet has always been eating out and convienience foods.

make an

d bake gl

ing...

upris ee r F n e t u l G

and pastry that is gluten & dairy free 24 1

uten free

pies...

Thrive Magazine / Issue 5 - Spring 2015

Can ‘gluten free’ become easier?

Anyone who suffers with food intolerances and allergies, or has to cater for a family member with food intolerances and allergies knows just how difficult it can be to source good quality food without making it yourself.

18 years of creating appetising gluten, wheat and dairy free foods for family members, whilst running a home and working full-time, hasn’t always been easy, but has been achievable. The big issue has always been eating out; convenience foods; the quick snack in a coffee shop.

Sometimes, when you have a hectic lifestyle, it would just be nice to be able to get a ‘grab and go’ which meets all the necessary ‘free from’ requirements! Yes there are things out there, but do they really match up to great tasting regular food?

What started the ‘Uprising’?

We wanted a nice pie, a nice pasty, a nice tart. Not the ones you get in the shops, that stick to the roof of your mouth like glue, with strange after tastes, or that are already broken apart in the box before you get them out. We wanted to match, if not better, the lovely local pies etc. that everyone else was eating around us.

Along comes the chef, also gluten, wheat and dairy intolerant, and so the project commences. Two years of perfecting the most beautiful ready-to-roll-gluten, wheat and dairy free pastry that looks like proper pastry, tastes like proper pastry, works like proper pastry, feels like proper pastry, and, let’s face it, many have said, is better than proper pastry. And so Feel Good Foodies, now Gluten Free Uprising was born.

We were soon supplying a local deli, Penylan Pantry Cardiff, with our cakes, bakes, pies and tarts. With our free from pastry perfected, Uprising was ready to roll (excuse the pun!).

We branched out into local markets and food festivals to do some market research and now have a regular customer base. We have had to convince customers that our pies are indeed free from gluten, wheat and dairy – some really don’t believe us! They’re that good!

What are the reactions you get to offering gluten free pies?

The real joy is in the customers with severe allergies who say our pies, tarts and pastry have been ‘life changing’. When one of our regulars says, as she bites into our simply mince and onion pie, “I’ve so missed a really good pie” then it makes all the hard work worthwhile.

This year has been a very busy year for us.

We regularly attend local farmers markets; our Uprising ready-to-roll free from pastry has been short-listed in the Innovation Category in the annual international Free From Awards 2015; we launched the pastry at IFE London this March and have already been contacted by various companies regarding manufacturing, exporting and distribution.

We will be showcasing later in the year at the Allergy Show, the Hospitality Show and the Food Matters Live Exhibition and our pastry will be available online very soon.

There is an Uprising about to happen, a gluten free Uprising, be a part of it!

Uprising Follow Gluten Free Uprising @GF prising eeU enFr Glut m/ k.co boo .face www

What’s the issue with Gluten?

Gluten is a protein composite found in several types of grains, including wheat, spelt, rye and barley. When gluten reaches the digestive tract and is exposed to the cells of the immune system, people with any sensitivity mistakenly believe that it is coming from some sort of foreign invader, like a bacteria.

In certain people who are sensitive to gluten, this causes the immune system to mount an attack against it. A severe sensitivity to gluten is known as celiac disease.

Find out more about Gluten Free Uprising and their Gluten Free products at www.uprising.gf 25

Thrive Magazine / Issue 5 - Spring 2015

Study

nutrition with

Naturopathic nutrition stresses the use of whole and organic foods as medicine.

It also focuses on the importance of detoxification and cleansing, as only fully-functioning organs are able to absorb and utilise nutrients optimally.

26

CNM

(College of Naturopathic Medicine) Interest in nutrition seems to be at an all-time high, both for health and cosmetic reasons. The upsurge in many chronic conditions, diseases and allergies, is increasingly being linked to diet and lifestyle. Lifestyle habits and the industrialisation of our food supply have changed the human diet on such an epic scale that there’s a clear need for highly trained Nutritional Therapists who can help people make the right dietary choices to maximise their health.

Why study Nutrition at CNM? CNM offers a unique Diploma Course in Naturopathic Nutrition, which is classroom based and can be studied part time at CNM colleges across the UK.

Naturopathic nutrition stresses the use of whole and organic foods as medicine.

It also focuses on the importance of detoxification and cleansing, as only fully-functioning organs are able to absorb and utilise nutrients optimally. A holistic approach is taken to the whole person, so instead of simply addressing a set of symptoms, CNM students seek to identify the cause of the problem so that they know how best to help support recovery and prevent recurrence of problems. As CNM graduates and practicing Nutritional Therapists, their role is primarily that of an educator, helping people to take responsibility for their own health.

Thrive Magazine / Issue 5 - Spring 2015

The course is carefully structured so that each study unit builds on the previous one, allowing students to develop their confidence and skills so they can reach their full potential as successful Nutritional Therapists.

CNM’s course combines the latest western research-based nutrition together with authentic traditions of oriental medicine. So, as well as the physiological and biochemical processes involved in nourishment, students also learn about the energetic side of food and about traditional Chinese and East Indian Ayurvedic systems which have been used with pinpoint accuracy to diagnose energetic imbalances.

The course is carefully structured so that each study unit builds on the previous one, allowing students to develop their confidence and skills so they can reach their full potential as successful Nutritional Therapists.

Unless students come from a health background, their CNM training starts with a Biomedicine Course. Students can fast track their way through this by joining a CNM Summer School if they wish. Otherwise, a modular study system allows them to join classes at various points throughout the year. CNM’s specific Nutrition study is for two years, part time.

There is also an option to study for an additional Diploma in Naturopathy, which can be done alongside the Nutrition study.

Career Opportunities

As the UK’s leading training provider in a range of natural therapies, CNM qualifications are widely recognized internationally. 80% of CNM graduates are practicing. The majority of graduates set up a clinical practice alone, or as a partner. Others work within the natural health industry, including for health food or supplement companies or in health media.

Year 1

Year 3

fast tracking possible)

• Functional Medicine

Biomedicine (Exemption or • Biomedical Anatomy, Physiology & Pathology

• Medical Terminology & Research Methods

• Medical & Naturopathic Pharmacology

• Medical & Naturopathic Clinical Diagnostics incl. Examination

Methods & Laboratory Testing Techniques

Nutritional Therapeutics • Nutritional Support for

Healthy Body Systems

• Cancer Treatment Support • Enhanced Detoxification and Cleansing

• Assessment Tools – Clinical Indicators,

Functional Testing and Anthropometrics

Optional

Naturopathy Diploma (can be studied alongside Nutrition) to provide

Year 2

Building Blocks of Nutrition • Macro/micro nutrients

• Naturopathic Philosophy

- laws of cure, suppression of disease

• Foods and Superfoods

• Energy of Food – TCM/Ayurveda • Diets and Metabolism

• Environmental and Dietary Toxins

understanding of

• First-aid Homeopathy • Herbal Medicine • Naturopathy

• TCM (Traditional Chinese Medicine) • Iridology

• Naturopathy & Detoxification • Bach Flower Remedies • Tissue Salts

Clinic Practice

CNM’s Nutrition course includes 200 hours in clinic, initially to learn observation and case taking, going on to

taking cases under supervision, and learning about clinic management and setting up a successful business.

TRAINING SUCCESSFUL PRACTITIONERS

UK Colleges in: London / Belfast / Brighton Birmingham / Bristol / Edinburgh / Manchester Follow CNM on Twitter @collegenatmed www.facebook.com/CNM.UK Visit the CNM website for a prospectus: www.naturopathy-uk.com

27 www.naturopathy-uk.com

Thrive Magazine / Issue 5 - Spring 2015

I just think the idea of the future is always exciting and filled with new possibilities.

The

FUTURE of our

28

Food

Thrive Magazine / Issue 5 - Spring 2015

We caught up with Dr Morgaine Gaye to discuss the future of food...

I know that one of the great projects you’re involved in is the ‘Bellwether Report’ on food trends. How do you and your team predict what will be the next trend in food?

Food is a great social indicator. We predict trends in a number of ways but mostly by noticing emerging ideas in fashion, interiors, geo-politics, politics, media and also food itself from all corners of the world. We then try to cluster these examples and try to formulate what we think is an over-arching trend and begin to try and prove our theory by looking for examples and interviewing people.

How do you see future food trends affecting global production and what methods do you see that allows us to start producing food in a sustainable and plentiful way?

Huge questions! Insects as food and cattle feed, will be a great boost to sustainability and affordability of protein in the West.

‘Superfoods’ has become a fashionable term in food lately, do you see this label being used more so in the future?

Healthy eating and authentic, natural food is bang on trend just now, what do you think has fuelled this world wide change towards healthier, more natural food?

A number of things have contributed to this trend: our lack of trust in food itself due to the number of food scares. Our general lack of trust in government/authority and even celebrity.

All the recent scandals have driven consumers towards to authenticity and realness - something they can really trust. Generally this tends to be more easily proven and believed in simple products.

It’s a time of self-reliance - trusting ourselves.

Where does your interest in the future of food stem from?

I just think the idea of the future is always exciting and filled with new possibilities.

If the nineties and noughties was all about convenience and fast food what will future 30’s and 40’s look like?

2030’s/ 2040’s is not real futurology and more like guess work. Your guess is probably as good as mine!

Superfoods is a branding term because all raw vegetables and fruits have the benefits touted in most superfoods.

However, there are some which are very dense with micro-nutrients so less can be more. All of these foods will be a more common part of our diet in the future.

Texture and colour seem to be a key factor in food products just now, do you think the online opportunities for foodies, such as instagram and food blogger platforms are driving this change towards brighter more colourful foods?

Texture is a new emerging trend which hasn’t been fully explored in food and will start to become more used. Food is not more brightly coloured than it was in the 70’s it’s just that our cameras are better! A raspberry is still a raspberry!

We love your range of functional food, which are all are grain-free, dairy-free, organic, sugar-free, low GI and raw. Is this something you’re looking to expand in 2015/2016?

We’re in the process of developing more products all the time…so watch this space!

Dr Morgaine Gaye - www.morgainegaye.com Follow CNM on Twitter @morgainegaye www.facebook.com/drmorgainegaye

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Thrive Magazine / Issue 5 - Spring 2015

The

Original Juice Master

Where did you first hear about juicing and how did it have such a huge impact in your life?

I first heard about juicing through a new pioneer at the time, Dr Norman Walker. I studied his field of vegetable juicing and nutritional health. He advocated the drinking of fresh raw vegetable and fruit juices, both to regain and to maintain one’s health.

I remember having that ‘eureka’ moment when I juiced my first apple - and I was like ‘wow that tastes like apple juice, this just showed how conditioned I was to thinking apple juice came out of a carton.

By simply swapping my normal junk foods and drinks for a freshly extracted juice and by adding a touch of exercise to daily life, my mental and physical health improved beyond anything I had envisaged.

So when was the absolute ‘ahha’ moment that made you think – this works. I’ve got to spread this message?

It was after I had started to truly see a difference in myself, after a lot of ‘experimentation’ with juicing. Believe me – the beginning was not perfect, the concoctions I knocked together were random and often disgusting to say the least, but after I had played around with the ingredients and found combinations that worked, I wanted to talk to everyone about it! I rang my mum first, she thought I was going a little bit crazy, then my friends who joked about a ‘juice cult’, which then led to me being named the ‘Juice Master’. I just remember feeling like I wanted to spread the word about something so simple yet so effective.

How do you plan to keep spreading the juicy word, even further than it’s reached already?

I think it’s so much easier now to get the message out there, with the advancement of technology, which just about everyone is using just now. We have had messages on our Facebook page from people well into their 70’s. Clearly there isn’t always a 30

positive reaction to everything. I still plan on helping to show people that your health is of utmost importance and you can’t knock something until you have tried it.

The best form of spreading the juicy word is seeing someone go through it and see the incredible changes they experience.

I also believe the only way to stop having a big butt is to stop having a big ‘BUT’! Find your inspiration and motivation and ditch the excuses.

For our readers, who are yet to try juicing, what would you say to get them started?

One of the best things I’ve ever heard came from an 87-year-old man who had been living on the streets for many years.

He said, “The reason why I don’t eat junk food is because if I don’t look after my body, I’ll have nowhere to live”. I couldn’t help but think how true that is for all of us – every human being; so this is something to seriously think about. I also believe the only way to stop having a big butt is to stop having a big ‘BUT’! Find your inspiration and motivation and ditch the excuses.

Day 2 and 3 seem to be the tough days on any juice cleanse, what advice would you give to help our readers through these dips?

Everyone reacts differently to the beginning of a detox; some people do experience headaches and tiredness on days 2 and 3; which is down to withdrawal. Refined sugars and fats are extremely addictive, and like many addictive substances, withdrawal can cause tiredness, headaches and anxiety.

Please don’t make the mistake of thinking everything you experience on a detox is because you are on the detox. Think about the times in your life where you haven’t been on a detox and experienced tiredness during the day – you don’t put it down to anything in particular. It is important to drink plenty of water, if you’re experiencing any of these feelings and just try not to overanalyse everything. I would also recommend getting plenty of sleep at night, yet in the day keeping active – as after all, movement is life!

Passion 4 Juice

Thrive Magazine / Issue 5 - Spring 2015

How do you deal with the criticism that juicing seems to attract?

I like to talk about the breakdown of what’s actually in an ingredient. For example, take a standard piece of broccoli; I bet many ‘experts’ overlook the health benefits such as sources of Vitamin C, B, beta-carotene and folic acid, not to mention the calcium, iron, potassium - the list goes on! Many people also overlook the fact that essential fatty acids (EFAs) can be found in many fruit and vegetables - like avocados.

What fruits or vegetables just won’t juice?

Many have to be blended!

Ingredients such as mixed berries, banana, and avocado need to be blended, as they contain less water content.

We usually advise apricots and mangoes are blended too, to retain more juice content (as they are more expensive and don’t extract as much juice). Garlic is very difficult to juice, as I have discovered; and makes your juicer smell rather pungent for some time!

There’s definitely a positive change happening, when it comes to food and lifestyle habits of most people?

How do you see this panning out with regards to western medicine?

to May 24th 2015 and get

Passion 4 Juice

Recipe

1⁄4 pineapple 2 apples 1⁄4 banana ganic yogurt 200g natural or powder aster Spirulina M 1⁄2 tsp Juice in on if ple with the sk Juice the pineap off if not. or it, ke ta n ca you’re blender e juice as well. Put th Juice the apple ender bl a o int ts dien and other ingre licious! de d smooth an and blend until

There has been a positive change and I think now that people have more access to information, they are starting to understand that there is a problem with some lifestyle habits – and there is genuinely a movement to do something about it. I am not ‘anti- doctor’ or ‘anti-pharma’– many doctors are qualified to help in the area of nutrition, however, the average doctor only spends just three to six hours of their six years of medical training on nutrition.

And that’s all! I believe this needs to change and if it eventually does, perhaps this could lead to a stronger belief in nature’s nutrients to help assist the poor diets of many people in this world.

How does it feel when you see someone improve their own life from the direction you’ve given them?

When I receive the testimonials sent on a daily basis, it just truly stops me in my tracks and reminds me of why I’m doing what I’m doing. Some of them enable me to rise above the skeptics and it clarifies the confidence I’m spreading. It’s just an amazing, indescribable feeling.

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Thrive Magazine / Issue 5 - Spring 2015

from mind full

mindful to

It is easy to rush through life, getting so caught up in our thoughts that we are unable to be fully present in the current moment.

How often do you fully attend to your day to day activities? Ever forget the details of your journey to work? Ever eat your food so quickly that you couldn’t really describe how it tasted? Ever complete a task like brushing your teeth or washing the dishes and spend the entire time thinking about what jobs you have to do that day? Yes? Well you are not alone.

It is easy to rush through life, getting so caught up in our thoughts that we are unable to be fully present in the current moment.

This is where mindfulness comes in. It is the practice of creating more awareness by tuning into the present moment, your immediate surroundings, thoughts and feelings.

Using our body is a fantastic way to connect us to the present. Our bodies, unlike our thoughts, can only be in the present. Using our body, utilising our senses can help to bring our thoughts back from the past or future to the present moment.

The advantages of incorporating mindfulness into your life include: Improved mental wellbeing.

Feeling less overwhelmed.

Learning to recognise unhelpful patterns in our thinking.

Better able to manage thoughts and feelings.

32

Earlier recognition of changes in mood.

Increased concentration.

Improvement in relationships.

Improved memory.

Enhanced creativity.

Reduced anxiety/ stress/ depression.

Greater empathy and compassion.

Increased self control and will power.

Lower blood pressure.

There are a variety of ways to practice mindfulness. There are formal practices such as, meditation, mindful movement and mindful breathing. All are fantastic practices to create awareness. However, if you are just starting out a great way to incorporate mindfulness into your day is to take a specific activity, slow it down and engage your senses.

If you are out walking, for example, tune into the sounds of the birds, dogs barking, traffic, feel the wind, rain or sun on your skin. Take in the smells around you. This can be done with any activity; brushing your teeth, washing the dishes, eating a meal,

playing with your children, interacting with a pet. Be prepared for thoughts to interrupt your attention. This is normal, don’t judge these thoughts, acknowledge them and let them float past like clouds in the sky or a flowing stream.

This takes practise but the key is to observe your thoughts without judgement, don’t argue with them, don’t try to challenge them. Bring your attention back to your body, back to the present.

Go on, give it a try. Practise a mindful activity for a week and note what difference it makes.

Enjoy the experience of living your life directly.

Thrive Magazine / Issue 5 - Spring 2015

Top Four Mindfulness Apps 1

Headspace App - Free Being proficient at meditation requires practice and dedication. The app Get Some Headspace can help you with both. Use the guided meditation programs to help you focus, relieve stress, and even fall asleep faster. Record your meditation sessions in the app and monitor your progress. This app will even send you a reminder, so you can continue to improve.

The Mindfulness App - $1.99 With meditation apps, as with life sometimes, the bells and whistles can get in your way.

The Mindfulness App is straightforward and simple. Guided meditation sessions can span from 3 to 30 minutes.

“

Simply Being - $0.99 One of the biggest distractions when trying to meditate is the stream of thoughts running through your head. Having someone - in this case, a calming voice from the app - guide you through your meditation session may help you find calm more quickly.

With this app, you can pick a session length, choose to have a guide or not, and even add soothing, natural sounds to the end of your meditation session.

Mindfulness Meditation - $1.99 Learn how to meditate with help from the Mindfulness Meditation app and Stephan Bodian, author of the book “Meditation for Dummies.” This app is designed to introduce beginners to the basics of meditating through an eight-week program.

Voice-guided sessions range from 5 to 40 minutes. When you’re ready to expand, download the full version and experience additional programs from world-renowned meditation experts.

Try Meditation to calm your mind.

Scan the code or visit http://bit.ly/1dQuJ74

2

Silent meditation sessions alert you with gentle bells. You can personalize your own meditation session too. The app even reminds you when it’s time to meditate, so you can keep up a regular practice.

3

If you are affected by stress and feel you need to talk about it or find a way to cope with it then contact Capital CBT at www.capitalcbt.com Or on Facebook @Capital-CBT

Mindfulness is the practice of creating more awareness by tuning into the present moment, your immediate surroundings, thoughts and feelings.

”

4 www.capitalcbt.com

Follow Capital CBT on Twitter @CapitalCBT Facebook www.facebook.com/CapitalCBT

33

FR E EE xcl H usiv os tG

CNM

COLLEGE OF NATUROPATHIC MEDICINE

TRAINING SUCCESSFUL PRACTITIONERS

CHANGE CAREER

CNM Attend a FREE near you! g in n e v E n e p O

Train to become a…  Nutritionist  Herbalist  Acupuncturist  Homeopath  Naturopath Postgraduate and Short Courses also available Colleges throughout the UK, Ireland, South Africa, USA. Part time and full time studies.

01342 410 505

www.naturopathy-uk.com

Beauty Sleep Body Lotion Moisturises and calms Relaxing essential oils are combined with organic olive and pumpkin seed oil to leave skin silky-soft and beautifully scented.

Yours FREE when you host an NYR Organic Event Available from 1st March, while stocks last — ask your Consultant for available dates now.

We believe in People helping People To host your own Neals Yard Organic Event contact: hello@thrivepublishing.co.uk / Order Online at http://bit.ly/1yqcNQY

Thrive Magazine / Issue 5 - Spring 2015

Mineral Foundations If you haven’t yet tried a mineral foundation you are in for in treat. They are light, easy to apply and many have a natural SPF factor.

Minerals such as iron oxides, talc, zinc oxide, and titanium dioxide are ground into tiny particles to create the makeup. They don’t clog the pores or irritate the skin as they don’t contain preservatives, parabens, mineral oil, chemical dyes, and fragrance. They are made from natural pigments and oxides and don’t contain moisture, so as bacteria can’t grow, there is no need for preservatives.

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Perfect Finish Make-up

Logona Perfect Finish is not only a beauty product it is also an anti-aging skin care treatment. It contains jojoba oil and shea butter which deeply nourish and hydrate your skin. It also contains several gemstones in powdered form, such as quartz, amethyst and amber, which gives the skin a lovely glow, which in turn gives a youthful appearance.

It can be applied to give a medium coverage or on those days when your skin is particularly red, a high coverage acting as a concealer.

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Lipstick

Instant Definition Lip Crayons from Green People.

'Look great naturally without ditching the lipstick' was the title of my Hay House book and surveys show that women do not want to be without their lippy. The important thing is keeping it natural and kissable. Try the new instant definition Lip Crayons, they are chunky so make it easy to apply. They combine shea butter and baobab so help to moisturise the lips while giving a great colour, I like the Sangria.

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Great Mascara…

For great strong, long, fluttery eyelashes, you need NATorigin Lengthening Mascara. It’s a high performance mascara with a hypo-allergenic formula for use on even the most sensitive eyes. It’s rich in arctic raspberry seed oil, essential fatty acids, red algae extract,

shea butter and jojoba oil to care and condition the lashes.

The founder of the company is James Sutton, an optician who says; “As an optician I am more aware than most of the issues make-up can cause around the eyes. NATorigin is formulated using the principles of bio-intertia combined with natural and organic ingredients. The result is a mascara which can add natural beauty to any eyes without causing irritation.”

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Antioxidant lip gloss

Looks good, tastes good, and is good for you.

Intelligent Nutrients® Lip Delivery Antioxidant Gloss is abundant in vibrant antioxidants found in fruits and vegetables like cranberries, blueberries and purple corn. Nutrientdense oils of acai, rosehip and black cumin - along with Intellimune and soothing, antioxidant-rich waxes and butters - aid in fighting the visible signs of aging. Brush on any of our certified organic flavor blends, 100% free of synthetic colorants, heavy metals, iron oxides and lead-laced mineral pigments.

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Multi-purpose product

Be kind to your skin

5 easy switches for your make-up bag...

We all know about the importance of natural skincare and make-up but when it comes to our ‘war-paint’ many of us feel some resistance.

Here’s some suggestions for easy quick switches to natural sustainable brands which won’t break the bank and won’t cost the earth..

What every girl wants is the one product that will prepare her skin for makeup, take it off and moisturise all in one, its simple - the tiniest amount of extra virgin coconut oil will do the job, oil based cleansers really work and moisturise at the same time Tiana Rose Fresh Coconut Oil is rich multifunctional moisturiser with a delicate scent of roses.

With a high concentration of antioxidants, nutritive, anti-bacterial and anti-inflammatory properties, it deeply hydrates and nourishes the skin and can be Janey Lee Grace is the author of ‘Look Great used on your face as Naturally - without ditching the lipstick’. well as your body. It Find her at www.janeyleegrace.com can be used to calm irritated skin too.

Janey Lee Grace x

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ed ica lh

e r b a li s t

Thrive Magazine / Issue 5 - Spring 2015

Lau

er ra Carpent

m

How often have you gone for walk and looked at the wild flowers and plants? Maybe pointing out a few that you know - buttercup, daisy or wild rose. We have such a wide range of beautiful and also useful medicinal plants growing right here. You may have heard of or even taken ginseng, or ashwaganda, ginkgo or moringa, but what about yarrow, borage or plantain? Some of the most potent (yet safe and free) medicinal plants are right under your nose.

Borage

Often quoted as ‘Borage for Courage’, there are records of soldiers taking borage before battles to sustain them and allow them to continue fighting for longer.

This is a similar action to how ginseng and ashwaganda work. Unfortunately it can be rarely seen growing wild but a lovely one to plant in your own garden.

Borage is not only a wound healer externally it also reduces skin blemishes and (supposedly) wrinkles. You will often see borage oil added to expensive face creams. Why not make your own using the recipe below, simply make an infused oil with borage and add rosewater as the water component.

Chickweed

There are many types of chickweed but Stellaria media is the main one quoted for medicinal use. It’s also edible, especially in the spring. It can be applied directly to grazes but is also a great wound healer when made into an infused oil. It’s a favourite among herbalists for eczema because of its ability to reduce itching.

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Forgotten

British Herbs Cleavers

Cleavers has many names, most of which come from its use in school yards being stuck to the back of jumpers. Cleavers acts on the lymphatic system removing toxins from the body so a great herb to take for detoxing. Its traditional use of being used as a fresh poultice on leg ulcers is making a come back thanks to some very dedicated herbalists and nurses.

St John’s wort

St John’s Wort is always a favourite of mine on herb walks because it is very easy to identify once you know what you’re looking for (come along to a summer herb walk to find out). It is also a herb that a lot of people have heard about in regards to its used in treating depression. St John’s Wort is far from a one trick pony. First and foremost it is a liver detoxifier, and secondly it is a great anti-inflammatory.

It’s very easy to make an infused oil from St John’s Wort, cut it fresh and add to oil, cold infuse for one month in a sunny place and it should turn a beautiful ruby red.

Strain and use the oil externally to relieve nerve pain such as neuralgia or sciatica.

Comfrey

Dandelion

Dandelion is often known for its diuretic effects, and those are found using the leaves, and it is through this effect that dandelion leaves can be used to maintain a healthy blood pressure. Another excellent detoxifier of the liver, either from eating the leaves or drinking an infusion of the leaves or roots. Dandelion root has been found to help balance blood sugar in diabetic patients (see references), and is safe to take alongside drugs.

Yarrow

Often associated with Achilles as it was thought that it was this plant that he used on to heal the wound of his famous tendon injury. Yarrow is indeed a great wound healer, and another one that can be applied to a graze if you’re out walking. One of the trickier ones to identify for those new to plant identification, but once you know the key features you’ll notice them everywhere.

It is also traditionally used for many gynaecological conditions due to its ability to increase circulation to the pelvic region, reducing inflammation and pain.

Plantain

Comfrey has gotten a bad name in recent years because of the potential for a biochemical (pyrrolizidine alkaloids) within its root to cause liver toxicity. That biochemical is also found in the leaves and flowers of the herb but in much lower quantities. Comfrey leaves and flowers can be made into a fantastic anti-inflammatory infused oil that you can use on its own externally for aches and pains, or you could make it into a cream or ointment.

Also edible most of the year, the leaves in spring and then the seeds and roots are also edible. There are two main types but a lot of their medicinal properties are interchangeable. Not only are they great wound healers (much better for nettle stings than dock leaf), they also have an antihistaminic and astringent effect that make them a great treatment for hay fever.

Plantain also makes the best nappy rash cream.

References Pliny the Elder (Penguin Classics), Culpeper, Foraging law in the UK www.northernwilds.co.uk/foraging-and-the-law

Thrive Magazine / Issue 5 - Spring 2015

Traditional

cream recipe Ingredients

12g beeswax 50ml herbal infused oil Benzoin essential oil or rosemary extract (2 drops) (to act as a natural preservative) Rosewater, distilled witchazel or warm herbal infusion (5 - 7ml) (water component) Clean glass pots (mixture makes approx 60ml) Melt the beeswax and herbal infused oil together in a double boiler over a low heat, once fully dissolved, remove from the heat, add the rosewater/distilled witchazel or warm infusion and essential oil and beat well until the mixture begins to thicken.

Add plantain infused oil and infusion into your cream.

Spoon the mixture into the pots and allow to cool (with the lids off), and then label and apply the lids.

This cream will last up to 3 months in the fridge, remember to check for spoiling.

upcoming Walks, workshops and courses 1st – 3rd May Medicinal plants weekend – Native Awareness Thur 7th May Free evening herb walk at Forest Farm, Whitchurch, Cardiff, meeting at the Warden’s centre at 6pm.

Sun 14th June Free Bute Park herb walk, meeting outside Pettigrew Tea rooms, 2pm.

S Sat 25th July Summer Remedies workshop – The Whitchurch Clinic, Whitchurch, Cardiff, 10.30am – 3pm.

Comfrey

www.lauracarpenter.co.uk/workshops

Special Offer Readers of Thrive Magazine will receive £10.00 off any of my distance learning courses.

st john’s wort

Use code #HerbalHealth

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Thrive Magazine / Issue 5 - Spring 2015

Courgette is one of the very low calorie vegetables; providing just 17 calories per 100 g. It contains no saturated fats or cholesterol.

It is a very good source of potassium.

Potassium is a heart-friendly electrolyte and helps bring the reduction in blood pressure and heart rates.

double tomato courgetti

Thrive Magazine / Issue 5 - Spring 2015

double tomato courgetti

with a deliciously rich, sundried tomato sauce ingredients 1 tin chopped tomatoes (or 4 large parboiled cooked chopped tomatoes) 2 cloves garlic 1 small onion- sliced 2 medium cougettes 1 can red kidney beans few leaves fresh chopped basil handful of sundried tomatoes (serves 2)

Thanks to Including Cake for this recipe.

www.includingcake.com

how to cook...

Pan fry the onion and garlic in a splash of oil for a few minutes until softened.

Add the red kidney beans and the tomatoes and simmer for 5-7 minutes to warm through or make sure the tomatoes are broken down and pulpy if using fresh. Add a small handful of chopped sundried tomatoes for extra flavour, reserving a couple for the top.

Meanwhile spiralise the courgettes (or use a julienne peeler) and boil/steam for a few minutes until just tender, or serve raw if desired. Drain the courgette well. Chop some fresh basil leaves.

Serve the tomato mix over the courgetti-spaghetti and sprinkle the remaining chopped sundried tomatoes and basil over the top.

Because courgett es have a high water cont ent, especially if they are very large, you can drain them of their water a little before co oking with them. Cut into sl ices and sprinkle with se a salt then let them drain for ha lf an hour, it should do the tr ick.

Courgettes—or zucchini—is actually a fruit that belongs to the Cucurbita family.

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Recipe from www.thevegan8.com The Vegan 8 is a fabulous vegan blog on which Brandi Doming showcases her latest recipes - all gluten free, oil free, dairy free and made with just eight ingredients or less.

Rice, Black Bean and Avocado Bowl with Fat-Free Sweet Chilli Mustard Sauce...

the perfect spring salad

how to make...

Prepare the rice first by combining all of the ‘rice’ ingredients into a small pan and bring to a boil.

Once boiling, immediately turn it to the lowest heat, cover and let cook for 35 minutes. Once tender, stir the rice and let sit for about 5 minutes. Fluff with a fork. When the rice is almost done cooking, prepare the beans by combining the ‘bean’ ingredients and heat on a medium heat.

Prepare the sauce by combining the ingredients into a small bowl and whisk well until smooth. It will thicken better using a whisk. Add as much water to achieve the desired consistency. This is a strong sauce so that it really stands out in the dish. The more water you add, the more diluted the flavor.

Chop your avocado and tomatoes. Combine either in a large serving bowl or individual bowls by layering rice, beans, avocado, tomatoes or any other choices. Drizzle lots of sweet chilli mustard sauce on top and toss everything together to coat the mixture well. Serve immediately. The sauce will thicken. Rice will get much thicker in the fridge overnight. You can ‘freshen’ it back up by adding some water and gently reheating it.

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For the rice 4 cups water 2 cups long grain brown rice (370g) 1 cup tomato puree 1 tbsp chili powder 1 1/4 tsp sea salt

recipes

Recipe by Brandi Doming - theVegan 8.com

ingredients...

For the beans 2 15oz cans black beans, drained and rinsed well 2 tsp chili powder 1/2 tsp fine sea salt For the Sweet Chili Mustard Sauce 1/2 cup yellow mustard 1/4 cup pure maple syrup (60ml) 2 tsp chili powder (use less for less heat)

Garnish 1 medium avocado, chopped 1 cup tomatoes, optional

Thrive Magazine / Issue 5 - Spring 2015

Smokey Corn Zucchini Fritters with creamy lemon pepper sauce

Recipe by Brandi Doming - theVegan 8.com

gluten free

ingredients...

Zucchini (courgette) fritters 2 small zucchinis, shredded (274g) 2/3 cup corn (90g, you can use frozen) 3 tbsp creamy almond butter 1/2 cup gluten-free oat flour (58g) 2 tsp garlic powder 2 tsp onion powder 3/4 tsp fine sea salt 1/4 tsp ground black pepper 1 tsp smoked paprika Pepper Sauce 1/2 heaping cup raw cashews (80g soaked in boiling water for 10 minutes) 2 tbsp fresh lemon juice 6-8 tbsp water 1/2 tsp onion powder 1/2 tsp ground black pepper 1/4 tsp fine sea salt Raw, gluten-free, oil-free

how to make... (makes 4) Make the zucchini cakes First you will need to grate your zucchini using the larger holes on your grater. After shredding, loosely fill 2 1/2 cups to accurately measure. Place your shredded zucchini into a strainer and place a couple of paper towels on top, press down really hard squeezing out all the excess water. Place the dried zucchini into a large bowl. Add the corn and almond butter.

In a separate small bowl, combine the oat flour, garlic powder, onion powder, salt, pepper and smoked paprika and stir until well mixed. Add the dry mixture to the zucchini mixture and stir for a couple of minutes until it all comes together. It will seem too dry at first, but keep stirring and pressing the batter with the back of the spoon and it will start to stick. It should be moist and somewhat sticky. Divide into 4 sections, form balls and then flatten out into little patties about 1/2 inch thick. Place onto parchment paper and chill in the fridge for 30 minutes.

Preheat the oven to 200ËšC and line a sheet pan with parchment paper. Bake the patties for 25 minutes, carefully flip them over with a spatula and bake for another 10-15 minutes depending on how crispy you want them. They should be a very golden brown color. Let cool about 10 minutes before serving.

To make the sauce Soak your cashews in boiling water for 10 minutes or so. If you do not have a high powered blender then I would suggest soaking them for an hour or so to ensure they blend up completely smooth. Drain and rinse and add them to a blender.

Add the remaining ingredients and blend until completely smooth. Taste and adjust spices if necessary. It has a nice balance of lemon and black pepper flavor, without being too spicy.

This sauce also makes a great salad dressing! The sauce will thicken the longer it sits.

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Thrive Magazine / Issue 5 - Spring 2015

raw

Chocolate Sweet Potato Fudge with hints of chipotle chilli and cinnamon ingredients

how to make it... (makes 10)

128g cup mashed cooked sweet potato 200g dark chocolate (70%) finely chopped 1/4 tsp fine sea salt 1/4 cup pure maple syrup 2 tbsp creamy coconut or nut milk 1/4 tsp ground chipotle chilli pepper 1/4 tsp strong quality cinnamon 1/2 tsp pure vanilla extract Optional: red pepper flakes Note: It’s important that your liquids are at room temperature so the chocolate stays smooth while mixing. Make sure to use the correct amount of chocolate so the end result texture is accurate.

Cook your sweet potato and mash it well with a fork before measuring. Pack it well into your measuring cup and level off with your finger. Add to a food processor.

Finely chop up all your chocolate and add to a bowl, melt it over a pan of hot water, being careful not to burn it. Add the salt to the chocolate and give it a quick stir and add the chocolate to the food processor, scraping all of it out of the bowl. Blend the chocolate and potato until smooth. Add the syrup, milk, chipotle spice and cinnamon. If using canned coconut milk, shake the can first, so you aren’t just getting water. Process for at least a minute until completely smooth. Scrape the sides and process again. Add the vanilla and process once more.

Line a shallow tin with baking parchment. Add all of the chocolate fudge to the tin and spread out with a rubber spatula or spoon. Add optional red pepper flakes on top, if desired. Overlap the paper over the fudge and smooth the top out. Place in the fridge to firm up for at least a couple of hours before slicing. Keep stored in the fridge.

Recipe from www.thevegan8.com

The dark chocolate contains cocoa butter, so that helps the fudge firm up, but the sweet potato is super thick, so it never melts back down at room temperature like a lot of other fudge recipes.

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Chilli goes incredibly well with dark chocolate and with a healthy vegetable base.

This fudge truly is a good guilt free treat.

Superfood Crunch Salad with Homemade Balsamic Apple Vinaigrette.

FOR THE DRESSING: 2 tablespoons extra virgin olive oil 1 tablespoon apple cider vinegar 1 tablespoon balsamic vinegar 1 teaspoon pure maple syrup, or to taste 1 teaspoon Dijon mustard 1 garlic clove, minced 1/4 teaspoon fine grain sea salt Freshly ground black pepper, to taste FOR THE SALAD: 8-10 cups destemmed and shredded Lacinato (dino) kale (2 bunches) 1 pear, thinly sliced and chopped 1/2 cup pomegranate arils 1/4 cup pepita seeds 3-4 tbsp large flake coconut 1-2 tbsp hemp hearts 1-2 teaspoons black sesame seeds sprinkle of cinnamon Recipe from www.ohsheglows.com

INGREDIENTS 2 x bunches baby asparagus or 1 bunch regular asparagus halved Dressing 1 ½ tablespoons walnut oil or cold-pressed olive oil (extra optional) 1 generous tablespoon tahini 1 ½ Tsps tamari 1 small clove of garlic (crushed/minced) Generous handful of Punch Foods Feel the Heat Superseeds.

Asparagus Jenga with Super Seed Kick Chocolate Pumpkin Cake Squares

You can buy Feel the Heat Superseeds from www.punchfoods.com

INGREDIENTS 1 cup whole wheat pastry flour 3/4 cup organic sugar 2 tablespoons coconut sugar or organic brown sugar or sucanat 2 tablespoons unsweetened cocoa powder 1 teaspoon baking powder 1/2 teaspoon fine sea salt 1/2 cup pumpkin 1/2 cup almond milk 1 tablespoon orange juice 1/4 cup creamy roasted almond butter 2 teaspoons vanilla paste 1/2 cup vegan chocolate chips Topping: 1/2 cup ground almonds 2 tablespoons coconut sugar Recipe from www.thevegan8.com

TO MAKE IT...

In a medium bowl, whisk together the dressing ingredients. Remove all of the stems from the kale leaves. Finely chop the kale leaves into tiny ‘shredded’ pieces. The smaller the more tender the leaves will feel.

Wash and dry.

Place kale into a large salad bowl. You should have about 8-10 cups of kale for this salad. Toss the kale in all of the dressing until everything is coated nicely.

Add the toppings (as much as you want), sprinkle with cinnamon and serve immediately. Or let the dressing marinate the kale for a half hour or so. This salad is best served fresh, but it will keep chilled in the fridge for a day. If you don’t think you will eat that quickly.

TO MAKE IT...

First blanch the asparagus in boiling water for 1-2 minutes. Drain and refresh in ice water to keep their vibrant green colour.

Next, combine all the dressing ingredients in a small bowl and stir until you have a smooth shiny texture. (note, the garlic will leave a slight coarseness so ensure that it is as fine as possible).

Arrange your asparagus on a plate, either in a Jenga like tower or simply in a neatly fashioned pile. Drizzle over the dressing with a spoon. Finally, top the tower with a generous handful of Punch Foods’ Feel the Heat Superseeds.

TO MAKE IT...

Preheat the oven to 180˙C. In a medium bowl, sift together the first 5 ingredients. In a large bowl, combine the pumpkin, milk, almond butter and orange juice. Beat with an electric mixer on medium speed until everything is combined.

In a small bowl, melt the chocolate chips.

You want them melted but not overcooked.

Add the melted chocolate to the liquid batter and beat again until thoroughly mixed. Stir in the vanilla. Now add half the dry ingredients to the liquid, fold it in, then add the remaining dry ingredients. grease a cake tin. Pour the batter in and spread out evenly, then sprinkle with the almond sugar topping. Bake 15-20 minutes. Let them cool completely before slicing and removing them. Cut into 16 squares. Delicious warm or cold.

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Thrive Magazine / Issue 5 - Spring 2015

Thanks to Jo Hodson for this recipe www.includingcake.com

Sweet potatoes pack a powerful nutritional punch. They have got over 400% of your daily needs for vitamin A in one medium spud, as well as lots of fiber and potassium.

sweet potato & peanut rosti

Thrive Magazine / Issue 5 - Spring 2015

Sweet Potato & Peanut Rosti on a bed of salad with orange segments and sweet chilli glaze

ingredients (makes 8)

2 cups sweet potatoes 2 tbsp crunchy peanut butter 2 tbsp soy sauce 2 garlic cloves- crushed ½ tsp ground ginger (or 1 tsp fresh grated) ½ tsp chilli flakes (more or less to taste) 2 tsp freshly grated orange A handful of fresh coriander or basil, finely chopped ½ cup chickpea (gram) flour (or other gluten free flour)

how to cook...

Peel and halve the potatoes. Plunge into lightly salted boiling water for 5 mins.

Drain and cool. Meanwhile mix the peanut butter, soy sauce, garlic, chili, ginger and zest in a large bowl.

Coarsely grate the cooled sweet potato or squash into the mix. Add the fresh herbs and chickpea flour and fold through until well mixed. Season to taste.

The mixture should be sticky but firm enough to handle.

Spoon small handfuls of the mix to form patties on a flour dusted parchment lined baking sheet. Lightly glaze with a little oil if desired. Bake at 180C for approx 25 minutes until golden. Flip over after 15 minutes. Lovely served on a bed of mixed salad leaves with orange segments and a sweet chilli drizzle.

gluten free

ze

Sweet Chilli Gla

Ingredients r 3/4 cup of suga ar eg vin e 1/4 cup ric r mperature wate te om ro of 1/4 cup 5-6 cloves) ut bo (a rlic ga ed 1 tbsp finely minc kes d red pepper fla he us cr on po as 1 te e st less) of chilli pa 1 teaspoon (or arch st 1 tbsp of corn ter wa ld 1 tbsp of co salt of s on 1/2 teaspo

How to make the sweet chilli glaze...

Add the cup of room temp water, rice vinegar, and sugar to a pot over medium-high heat. When the mixture starts to boil, add the garlic and red pepper flakes. Bring the boil down to a simmer and let it go for another couple minutes. Add the chilli paste (skip this if you don’t want your chili sauce to be as hot). In a separate small bowl, mix the cornstarch and cold water until the cornstarch dissolves.

Bring the sauce back to a low boil and add the cornstarch mixture and the salt.

The sauce will start to thicken up immediately. Cook while constantly stirring until the mixture reaches its desired thickness, about 3-5 minutes. Dip away!

A sweet potatoes skin contributes significant amounts of fiber, potassium and quercetin.

Give the skins a good rub and keep them on for that extra nutritional boost.

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Thrive Magazine / Issue 5 - Spring 2015

Dreamy Coconut Panna Cotta

an easy to make, creamy, delicious vegan dessert

ingredients 1 x 400ml can of good quality creamy coconut milk 1 flat tsp agar flakes (a little less than full) 1 1/2 tbs maple syrup 1 tsp vanilla paste 1/4 tsp ground cinnamon 1/4 tsp ground cardamom 1/4 tsp ground nutmeg

how to make it...

(makes 3-4) Spoon the can of coconut milk into a saucepan and whisk to blend the solid creamy part in with the water until you have a smooth consistency.

Add the remaining ingredients and bring to a simmer over a medium heat.

Simmer for eight minutes, whisking often to ensure a smooth consistency.

Pour your mixture through a sieve into individual ramekins, then refrigerate to set for forty minutes or so.

Serve as they are – or top with organic berries, compote or a drizzle of maple syrup!

Quick Raspberry Coulis - Raspberries 100g - High grade maple syrup 2 tsp - Lemon juice 1 tsp Put ingredients in saucepan and bring to a boil. After 5 minutes, turn off heat and mash with a potato masher or fork. Boil for another 2 minutes to combine. Remove from heat. The mixture will thicken as it cools.

Panna Cotta can be made with soya milk, rice milk or oat-based milk substitute instead of the coconut milk but it won’t be quite as creamy.

46

More Recipes Scan the code above or visit www.sereneeats.com for more delicious recipes... @serene.eats

Thrive Magazine / Issue 5 - Spring 2015

Top with some sweet organic blueberries rich in natural anti-oxidants and proven to aid cognitive function too.

vegan

These creamy and decedent desserts are so quick to whip up and look very impressive when served in pretty pots topped with fresh organic berries.

dreamy vegan coconut panna cotta

Thrive Magazine / Issue 5 - Spring 2015

Hot Products...

Each issue we will be giving a big shout out to new brands, products and companies that are doing great things...

We’ll be focusing on the companies that are launching new ethical, natural products and services, across natural beauty, food & drink, technology and more, to highlight the latest and greatest options out there in the world of healthy living.

Weleda Arnica Muscle Soak The first thing you notice about Weleda arnica muscle rub is it’s amazing healing smell.

Takes me back 30 years being pampered by granny as a child. The hints of lavender, birch and arnica combined, gave me a sinus cleanse and really did relax my muscles.

Overall a product that feels in touch with nature, combining medicinal with pampering!

Sweet Cinnamon Nut Butter from Activ-eat

A deliciously creamy nut butter made from 80% peanuts and 20% almonds, with a generous boost of cinnamon. A crunchy, chunky mix of nutty goodness.

This nut butter from Activ-eat is perfect for toast, topping yoghurts, baking and much more. An excellent source of protein and energy and perfect for a quick snack or for cookies or cake recipes.

We added this nut butter to our morning smoothie to get a early boost of protein. It’s a great source of good fats from the almonds too and is low in sugars and high in fibre.

Ingredients:

Peanuts, almonds, brazil nuts, whey protein isolate, jaggery cinnamon, sea salt.

PRODUCT REVIEW

Reviewed by Jo in Bridgend

Organic Elderberry Syrup

This 100% Organic Elderberry Syrup from Neals Yard is a tasty herbal cordial. Perfect when diluted in a little water to taste.

• Antioxidant • Rich in Vitamin C • Rich in Flavonoids • No preservatives • Non GM Suitable for vegans

@activ_eat @activ_eat

www.activ-eat.com

Credits / References / Where to buy...

Amber Locke - www.ambaliving.com Natural Juice Junkie - www.naturaljuicejunkie.com Hero Health Room - www.herohealthroom.com Dr Eva Detko - www.dr-eva.com Golden Oils - www.goldenoils.co.uk Gluten Free Uprising - www.uprising.gf CNM - www.naturopathy-uk.com

www.thrivepublishing.co.uk

http://bit.ly/1HLotj6

SUBSCRIBE online at

Dr Morgaine Gaye - www.morgainegaye.com www.thriveJason Vale - www.juicemaster.com magazine.co.uk Capital CBT - www.capitalcbt.com Janey Lee Grace - www.imperfectlynatural.com Laura Carpenter - www.lauracarpenter.co.uk Recipes Supplied by: www.thevegan8.com / www.sereneeats.com www.includingcake.com / ohsheglows / punchfoods.com

To subscribe to Thrive Magazine: Email subscribe@thrivepublishing.co.uk / Contact us at: hello@thrivepublishing.co.uk Credit to sxc.hu & pixabay for stock images used throughout and to each supplier. / Designers: ‘Designs by Luci’ and Thrive Publishing.