Thrive - Autumn 2014

Issue 3 - Autumn 2014

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IN

co A p ur as se tr at ies Ri m ve ak r C in ot g ta ge

Your quarterly natural health, food & lifestyle magazine.

The Smoke Point

Oils, fats or spreads? We clear up the confusion about cooking with oils.

The Digestion Detective Sam Bearfoot gives us some simple suggestions to keep our gut in shape.

Winter Remedies

We take a look at some immune boosting natural remedies for winter.

Explore Raw Christmas Festival Get on our Christmas list for FREE Recipes, discount codes, promotions and gifts from Stephanie and her raw friends

Get on Stephanie’s Christmas List and get a range of festive goodies from Explore Raw

Join Stephanie in her Christmas festival of workshops. Signing up to her Christmas List will give you:

> FREE festive recipes and ebooks. > Ideas and tips for entertaining. > Notes from the raw gurus on staying healthy throughout winter.

PLUS an enviable range of gifts and special offers for Christmas.

This is for you if you want to explore a vibrant living diet but don’t want to give up on taste, flavour or nutrition at Christmas!

Stephanie’s ‘Christmas list’ offers recipes and free downloads from her ebook ‘A Raw Christmas’ Signup on the website: www.exploreraw.com

Sign up for FREE Christmas recipes and gifts online at: www.exploreraw.com

Thrive Magazine / Issue 3 - Autumn 2014

Welcome Susan Davies - Editor www.thrivepublishing.co.uk

Welcome to our autumn issue, we’re still feeling the last rays of sun from summer and at the same time we know that those cold winter days are just around the corner. Autumn for us is about battening down the hatches and pulling out those warming winter recipes.

It’s a time to boost your immune system and build up your natural defences - it’s cold and flu season. On the whole, your immune system does a remarkable job of defending you against disease causing micro-organisms, but when there’s a myriad of germs around you, it’s a good idea to give it a boost. We’ve got some great autumn/winter remedies and tips to help you.

Doctor Sohere Roked helps us out on these dark mornings with her energy boosting tips in The Tiredness Cure (pg 6) plus we have the Natural Juice Junkie helping you boost your fruit and vegetable intake with Juicing on a Budget (pg 10-11).

We talk all things plant based with Luke from Hero Health Room (pg 14-15) plus we’ve got a brand new feature for you ‘What’s it Called’? This double page feature will highlight one of the more unusual fruits and vegetables and give you ideas how to cook with them, this issue we tackle physalis.

We’ve still got all of the regulars such as The Ethical Chef, who in this issue is looking at the benefits of buying from farmers markets (pg22) plus the wonderful Janey Lee Grace, who highlights all things natural for new born babies and new mums (pg 37).

Plus, we’ve got some more amazing competitions for you to enter. You could win a fabulous cake and pastries making course down at ‘River Cottage’, including lunch. Enter to win a lovely box of super food goodies from ‘That Protein’ worth £75. That’ll definitely help boost your immune system and keep those bugs at bay.

Thrive is about telling stories... so if you’d like to feature your

Feature

natural, organic foodie product or story in some way then drop us an email at hello@thrivepublishing.co.uk

Winter...

Be social... come and say hi Like us on FACEBOOK @ThriveFeelAlive

Follow us on TWITTER @ThriveFeelAlive

Thrive Magazine is designed and published in house by Thrive Publishing.

Contact us at... hello@thrivepublishing.co.uk www.thrivepublishing.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.

Next Issue - Winter Available January 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.

Don’t forget - once you’re done reading me, please share, donate or recycle.

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Thrive Magazine / Issue 3 - Autumn 2014

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Thrive Magazine / Issue 3 - Autumn 2014

Contents thrive [ issue 3 - Autumn 2014 ] NEWS

EVENTS

FEATURES

5

What’s On

30-31 Nobody’s perfect

6-7

The Tiredness Cure

32-33 Competition Time

8-9

Eating Out

34-35 Winter Remedies

Get yourself along to some of the health events and wellbeing shows during Autumn & Winter 2014.

Dr Sohere Roked looks at why we feel tired a lot of the time and helps us with some tips for more energy.

Looking for a great place to grab some top notch grub?

Then check out these 3 fabulous local eateries.

10-11 Juicing on a Budget

The persuit of perfection can be detrimental to the best of us, we look at ways to give yourself a break!

This is your chance to win some great prizes, including a pastries making course from River Cottage Cookery School.

Laura Carpenter - our lovely herbal therapist - looks at the natural remedies available to boost your immune system.

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Organic Baby

38

Recipes from Oh She Glows

14-15 Moving Towards a Plant Based Diet

39

Recipes from The Vegan 8

16-17 The Digestion Detective

40-41 Recipes from Better Raw

18-19 Keeping our Eco-system Healthy

42-43 Recipes from PunchFoods

Natural Juice Junkie - Neil Martin gives us some tips for juicing on a budget.

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True Superfoods

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

We catch up with Luke Jones from Hero Health Room to find out some of the health benefits of eating a vegan diet.

Introducing Sam Bearfoot - the Digestion Detective. Sam gives us some simple suggestions to keep our gut in shape.

How the microbes on our bodies play a big part in our health.

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 Farmers Markets

Deri Reed - The Ethical Chef fills us in on what goes on at farmers markets and how we can support them.

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The Smoke Point

Oils, fats or spreads? We try and clear up the confusion about cooking with oils.

The fabulous Janey Lee Grace from imperfectlynatural.com joins us to talk about natural products for babies and new mums.

Time to get in the kitchen with www.ohsheglows.com

Try making these delicious raw chocolate brownies from www.thevegan8.com

These delicious winter sun burgers from www.betterrawstore.com are tasty and easy to make.

Have a go at making these delicious raw cookie dough truffles from www.punchfoods.com.

44-45 Lamphey Court Spa

Looking for the perfect spa resort? Then Lamphey Court, just outside Tenby is perfect for a relaxing spa break.

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Doing Good Things

48

Foodie Horoscopes

We review the latest and greatest natural, ethical products.

26-27 Animal Magic

How your pets can have a beneficial affect on your health.

29

In The Pantry

Seasonal fruit and veg to cook with, this Autumn.

www.thrivepublishing.co.uk

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Thrive Magazine / Issue 3 - Autumn 2014

what’s on

November / December / January

Autumn is a time for harvest and gathering food for the colder months.

Look to plant onions, shallots, garlic and beans through the autumn and winter months.

Hay-on-wye winter food festival...

Cardiff Street Food - the next event is planned for December 13th. For more info keep an eye on their website: www.cardiffstreetfood.co.uk @CardiffStFood

Hay-on-Wye knows how to throw a good party and its one-day Food Festival, held on a Saturday 29th November 2014 will be great for foodies.

http://bit.ly/1x7U88T

cardiffstreetfood

Winter Food Events 2014...

Food Fayre at Chapter Arts Centre December 15th www.chapter.org Cardiff Christmas Markets November 13th - 23rd December www.cardiffchristmasmarket.com Abergavenny Christmas Food Festival December 14th http://bit.ly/1EinUdd Royal Welsh Winter Fayre December 1st & 2nd http://bit.ly/1uve86w

Quote #1614 if ordering.. www.froothie.co.uk

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Thrive Magazine / Issue 3 - Autumn 2014

The tiredness cure As a GP, I get many patients saying they feel weak and fatigued but without any obvious medical reason. That's what I call a ‘lifestyle problem’ - it has a major impact on a person’s life and well-being, but doesn’t show up on standard medical blood tests or investigations.

The symptoms are certainly real, yet there’s no conventional treatment for them. I’ve seen patients in tears as they were so physically exhausted they couldn’t look after their children or get up for work in the mornings.

It was terribly frustrating for me to see my patients in such distress without knowing how to do anything about it. So when I came across integrative medicine by chance I knew my calling was to train as an integrative medical doctor. Integrative medicine is a commonly used approach in the USA and Australia, and is even taught in the medical schools and available on the health insurance policies of those countries. Integrative medicine was not taught to me in medical school. In general, integrative medicine uses the best of Western and Eastern medicine combined and provides a truly ‘whole-istic’

Integrative medicine is a commonly used approach in the USA and Australia, and is even available on health insurance policies in these countries.

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health care approach - looking at the whole person. I look at those niggly little symptoms that a person may be experiencing and find a way to restore the balance to the body before those symptoms accumulate and turn into an illness or disease.

As one of only ten such qualified expert doctors in the UK, I work with many private clients to help them achieve an optimum level of health. This involves a full and comprehensive consultation where I look at the individual as a ‘whole’, including all the factors contributing to their health and well-being. Unlike some regular GP's, I’m not satisfied with the mere absence of ill health, particularly when my patients continue to feel unwell.

My passion is to empower individuals to take control of their lives, to prevent illness and regenerate their health and well-being. Part of my role is to examine nutrition, fitness, stress, chemical imbalances, hormone imbalances, digestive health and toxicity in the body.

Thrive Magazine / Issue 3 - Autumn 2014

Your health is a combination of four key areas; In my experience, you can not achieve total health unless you look at a combination of exercise, nutrition, managing stress and cutting out vices. For example, you can eat really healthily, go to the gym five times a week and do yoga for your stress, but if you drink like a fish or smoke you simply can’t achieve total health. If you don’t smoke or drink, eat well, manage stress but do no exercise you also can’t achieve optimum health. Likewise, if you’re a gym bunny and not stressed, don’t smoke or drink but live on junk food you won’t be fully healthy either. All four of these areas need to be met to achieve total health.

posture and balance, such as yoga and pilates. Even going for a walk contributes to your fitness and has the added bonus of getting out in the fresh air.

Stress management Spend time every day relaxing and de-stressing, even if it’s only for 10 minutes a day. Remember to keep up with your relaxation and breathing exercises. Spending time doing anything you enjoy is always beneficial and not self-indulgent. So make time to read a book, treat yourself to a massage, have a relaxing bath or go dancing!

Remember that when you’re happy and free from stress, you’re functioning optimally to

Sohere Roked - The Holistic Doctor www.holistic-doctor.co.uk

top tips for more energy...

Remember: sugar is a vice that’s as bad as smoking or excessive alcohol consumption and needs to be managed and restricted in the same way.

Work on the 70/30 rule If you are ‘good’ and eat well, exercise and manage your stress for 70 per cent of the time then your ‘well-being bank balance’ will stay in the black. This is equivalent to looking after yourself for five days a week so that for

give your best to others so don’t ever feel guilty about it.

Dr Sohère Roked is a general

Think about what drains your energy

in integrative medicine, she is one

In addition to eating well, exercising and taking supplements, you may need to consider other factors as there may be other influences that drain your energy. For example, your body may need extra help dealing with pollution, or you could be reacting to the chemicals you use in your

Dr Roked has extensive knowledge

Keeping your body moving is the best way to keep feeling full of vitality, energy and life. the other two days you can have a takeaway, some wine, cake or chocolates. That doesn’t sound too bad, does it? It’s about balance, and looking after your health but not making it into a chore. I genuinely believe that if you look after your health extremely well 70 per cent of the time then it doesn’t matter what you do for the remainder, within reason, so you can let your hair down and relax.

Exercise Keeping your body moving is the best way to keep feeling full of vitality, energy and life.

The World Health Organization recommends doing half an hour of exercise, five days a week. This is a good start. Keep moving, even if it’s only walking. It’s beneficial to try and get a balance between cardiovascular exercise and core exercises that work on

home, body products or on your clothes.

Next, consider the psychological and emotional energy drainers in your life.

These can be in the form of people who are negative and bring you down, your job, or focusing on what you lack in life rather than what you have. When you are in a difficult situation it’s a major drain on your natural energy. Try to take small steps to resolve the problems you’re facing by either resolving each one or, if this is not possible, reframing them in a different way. For example, if you don’t like your job, remind yourself it pays for you to do fun things at the weekend and take lovely holidays. If there’s someone draining in your life try to take a step away from them, or minimise your time with them, but if it’s not entirely possible, feel thankful that they’ve taught you patience and tolerance and are making you a better person.

practitioner with a specialist interest of the UK’s leading holistic doctors. of both conventional and holistic medicines and combines the two for the best possible improvement in her clients’ health. Her NHS experience made her realise what was lacking in conventional medicine, such as nutritional and lifestyle advice and how to empower people to take control of their own health.

You can now buy Sohere's book The Tiredness Cure on Amazon.

Or visit her website at www.holistic-doctor.co.uk @holistic_dr @holisticdr

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Thrive Magazine / Issue 3 - Autumn 2014

Show ca place sing three s in S outh great to gra b som Wales If you e gru ’ve go b... ea t

Feeling hungry? These great foodie pit-stops could help satisfy your hunger...

a tery t hat y great sec ou th r featu ink w et little r e , t e h hello@ e thrive n email u should s publi shing at .co.uk

Cafe´Atma 40 Crwys Road, Cathays, Cardiff Homemade vegetarian & vegan food with a relaxed cafe´ style atmosphere. Offering a variety of dishes (including mousakka, lasagne and veggie burgers as well as wraps and delicious sweets), the cafe´ is bright and clean and the staff are friendly & welcoming.

The adjoining ‘Soul Centre’ also runs regular meditation and well-being sessions (give them a ring or head down for a bite to eat and ask about the classes). www.facebook.com/cafeatma

Vegetarian Food Studio

109 Penarth Road, Cardiff, Wales, CF11 6JT This gem of a restaurant and cafe´ is tucked away on Penarth Road. The VFS offers vegetarian and vegan Asian dishes at fantastic prices. Chef-owner Neil Patel uses only fresh herbs and vegetables to create dishes that are not only unique but also truly delicious. The food is 100% vegetarian and contains no fish or eggs. Most dishes prepared are also suitable for vegans and they also cater for other special dietary requirements. www.vegetarianfoodstudio.co.uk

134 Whitchurch Road, Cardiff, CF14 3LZ If you haven’t yet heard of or been to Mint & Mustard Indian restaurant on Whitchurch road then you must have been hiding under a bhaji.

This award winning restaurant offers the full range of delicious Indian cuisine - there are even gluten-free, low fat and vegetarian options. The fish dishes come in creamy, rich sauces with a mix of delicate spices and hints of coconut. With a list of awards under their belt, this place is a definite ‘must visit’ restaurant. www.mintandmustard.com

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Mint and Mustard

Thrive Magazine / Issue 3 - Autumn 2014

Eating Out

Each issue, we’ll be bringing you the low down on where to grab some great grub.

This issue we feature three amazing venues that offer super fresh food. So, go check them out.

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Thrive Magazine / Issue 3 - Autumn 2014

Na tu ral

Juice Junkie

juicing onabudget in art Neil M

-

I know that it is possible to do a juice cleanse for as little as £3.25 per day.

Juicing has become a popular practice over the past year, but there’s key things to remember...

We live in a world with highly processed foods that are loaded with refined sugar, salt, fat and additives and they are often cheaper than natural foods like vegetables and fruit.

This has resulted in many families opting to eat ‘food’ of a lower nutritional quality simply because they cannot, or believe they cannot, afford to eat well.

Juicing, in particular, is often viewed as an expensive option that is only available to the well-off, but does that have to be the case?

Over the past year many people have used the free juicing programmes on my website naturaljuicejunkie.com and from the feedback I’ve received, I know that it is possible to do a juice cleanse for as little as £3.25 per day, less than the price of a single fast food meal.

Here are my top tips for juicing on a budget.

Grow your own (or forage) One of the cheapest ways to get high quality, fresh and organic produce is to grow it yourself. You don’t need lots of space either. You can easily grow a good variety of produce in just a metre or two or outdoor space. In fact, you can even grow leafy greens indoors in a windowsill garden.

Even better still why not go foraging for wild edibles?

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Use seasonal ingredients Using seasonal (and ideally local) ingredients helps to ensure you have a variety of produce in your juices across the year. It also helps manage your food budget as fresh produce is nearly always cheaper when it is in season.

Make friends with your freezer Have you been foraging and have now got more fresh berries than you could ever consume? Or maybe, you have some shop purchased produce that will soon be beyond it’s best? You can pre-make and freeze your juices or freeze ingredients like berries, avocado and bananas that can then be blended into juices to make delicious smoothies.

pulp than traditional centrifugal juicers, typically getting 35% to 50% more juice from the ingredients.

Upcycle your juice pulp Want some free ingredients for use in cakes, soups, vegetarian roasts and countless other dishes? Then make use of your juice pulp.

By getting creative with the order that you juice your ingredients you can easily select specific pulp for use in other recipes, such as carrot cake using carrot pulp, chocolate orange cheesecake using orange pulp or vegetable broth using the pulp from leafy greens and celery.

Get a cold press / masticating juicer Cold press juicers (also called slow juicers or masticating juicers) make a higher quality juice, but more perhaps more importantly for juicers on a budget, they also save you money.

For example, If you spend £30 a week on fresh vegetables and fruits for juicing, using a cold press juicer you could save between £10.50 and £15.00 each week through increased yield when compared to traditional centrifugal models. This is due to cold press juicers producing a much dryer

Juicing workshops

15th and 16th Novem ber Reclaim Your Health: The 2 Day Natural Juice Junkie Ma sterclass

10:00 to 16:00 The Co re, 4 Devizes Road, Swindon, Swind on SN1 4BJ, Register For this workshop and to find out more about juicing go to: www. naturaljuicejun kie.com

Thrive Magazine / Issue 3 - Autumn 2014

tangy t omat o

2 tomatoes, 1/3 of a cucumber,

thumb sized piece of ginger

Get creative with your pulp!

Use it in other recipes such as carrot cake.

blueberr y blend

cup of coconut milk, handful of blue

berr ies,1/2 an avacado

mel on fresh

1/2 a melon, half a cucmber, 1 who

le lemon - juice

Follow Neil on twitter @TheJuiceJunkie www.facebook.com/naturaljuicejunkie

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LLOU E V R MASUPERFOOD S

Organic

A Range of Organic, Raw, Superfoods, to Help Achieve and Maintain Optimal Health and Wellbeing

From our fa mily to yours, for healthy mind, body and planet Wheat Grass

www.marvelloussuperfood.co.uk 100% Organic

Gluten Free

Vegan

Sugar Free

Raw

Thrive Magazine / Issue 3 - Autumn 2014

true super foods beetroot almonds

It’s been found that the flavonoids in almond skins work in synergy with the vitamin E, and can help to reduce the risk of heart disease. They also help provide good brain function. Almonds contain riboflavin and L-carnitine, nutrients that boost brain activity and may also reduce the risk of Alzheimer’s disease. In Ayurvedic medicine, almonds help increase high intellectual level and longevity.

Beetroot juice has been found to increase blood nitrate levels and reduce the muscles demand for ATP (adenosine tri-phosphate) – the body’s main energy source in the muscle. Beetroot is also a rich source of folate and manganese and also contains thiamine, riboflavin and vitamin B-6. Eating beet can help to decrease the risk of heart disease and helps promotes healthy skin and hair, as well as increased energy and overall weight loss.

turmeric

Turmeric comes from the root of the Curcuma longa plant and has a tough brown skin and a deep orange flesh. It has long been known to be a powerful anti-infammatory ingredient in Indian cooking and has a high level of curcumin. Recent research suggests that curcumin may provide an inexpensive, well-tolerated, and effective treatment for inflammatory bowel disease (IBD) such as Crohn’s and ulcerative colitis.

flax seeds

The seeds from the flax plant can be used whole, ground or used to create an oil. Flaxseed is a great source of omega-3 fats and contain 50 to 60 per cent omega-3 fatty acids in the form of alpha linolenic acid. Flax is also high in dietry fibre and B Vitamins. Always store flax seeds in a sealed container in a cool place. The second unique feature of flaxseed is its lignans. Lignans are fiber-like compounds, but in addition to their fiber-like benefits, they also provide antioxidant protection due to their structure as polyphenols.

Where to Buy www.realfoods.co.uk is a great online resource to buy organic flaxseeds, quinoa and turmeric.

Also check out www.marvelloussuperfood.co.uk

quinoa

Quinoa is a seed, not a grain and is amazingly high in protein.

It contains all eight of the amino acids that your body needs to truly function at its best. It’s also very high in fiber and iron - in just one cup serving you’re getting 15% of the iron requirement your body needs each day. Quinoa also contains flavanoids that can help with things like cardiovascular disease and inflammatory conditions.

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Thrive Magazine / Issue 3 - Autumn 2014

f eature

Check out more plant based recipes on Luke’s website... http://herohealthroom. com/plant-based-diet/ recipes/

Whether you are physician, naturopath, Raw Foodie, Paleo, Flexitarian or Vegan, one thing we can all agree on is that more whole, plant-based foods means more antioxidants, nutrients and more vitamins & minerals.

nesHERO twitter @LukeJo Follow Luke on om ro .com/herohealth www.facebook

moving towards a

plant based diet

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Thrive Magazine / Issue 3 - Autumn 2014

Growing up I had always been active and healthy, but at university I began to develop a few health problems, triggered by overtraining, overworking, and a protein heavy diet. After doctors suggested the possibility of Crohn’s disease, I decided to make some changes.

One of the most significant changes was switching to a plant based diet, rich in fruits, veggies, legumes, whole-grains, nuts and seeds. Void of animal products, and containing very little processed foods. The benefits of this diet have continued to surface over the past few years, and here are four key changes that I’ve noticed.

Health My change in diet has significantly helped with my health problems. I still get issues occasionally, but the symptoms are less severe. And don’t just take my word for it there are countless stories of people losing massive amounts of weight and reversing crippling illnesses, all centred on the dietary switch.

feel the benefits. Numerous plant-based athletes are thriving in their sports: Rich Roll, Scott Jurek, Venus Williams, and Patrik Baboumian, just to name a few.

Sustainability We’re facing an environmental emergency, with global temperatures rising and natural resources rapidly being depleted. It’s hard to argue against a plant-based diet in terms of sustainability. It requires significantly less land, energy and water than the standard western meat based diet.

Beef cattle production requires an energy input to protein output ratio of 54:1.

Estimations of the water required to produce a kilo of beef vary, from 13,000 litres up to 100,000 litres. The water required to produce a kilo of wheat is somewhere between 1,000-2,000 litres.

There’s a movement happening people are waking up and realising the impact of their food choices.

The science is there to back it up too. Many studies suggest that a plant based diet could prevent and in some cases reverse heart disease, cancers, diabetes, and autoimmune conditions. It can also help with allergies, headaches, and digestive issues too.

Whole plant foods are more nutrient dense than animal products and processed foods, containing large concentrations of health promoting antioxidants and phytochemicals.

They are also lower in saturated fats and cholesterol, both of which are linked to disease.

Performance Switching to a plant based diet has also helped with my recovery from workouts, meaning I can cycle further and lift heavier without getting as sore or inflamed. I’ve also noticed a big change in my energy levels.

Plants are an efficient fuel, meaning less energy is spent breaking them down, compared to processed foods and animal products. There are less by-products generated, and more micronutrients available.

It’s not just everyday people like me who

Compassion Some people move towards a plant-based diet for ethical reasons. Roughly 150 billion animals are slaughtered each year for our food consumption, but the fact remains that we don’t have to kill living beings to thrive.

Documentaries such as Food Inc and Earthlings highlight the fact that animals are not treated to five star hotels and ocean views. They often live in cramped conditions, and are sometimes pumped with hormones.

By choosing to buy and consume animal products, we are supporting these practices.

There’s a movement happening. People are waking up and realising the impact of their food choices. You could join them, by simply upping your plant intake, and reducing your consumption of processed foods and animal products. You don’t have to jump in fully to feel the benefits. Start with small, simple changes. Make a gradual movement towards a plant based diet at your own pace, stopping where you’re comfortable. Before you know it, all those small changes will add up to make a big difference.

Luke Jones - Herohealthroom Luke Jones is a full time blogger at Health Room, where he explores and shares ideas in plant based nutrition, moving freely, living mindfully, and existing sustainably. www.herohealthroom.com

Vegan chickpea soup recipe...

Ingredients 1.5 cups brown rice/pearl barley 2-3 medium sweet potatoes 1 red Onion Frozen spinach 1 can chickpeas A few sprigs of fresh rosemary 1 tspn cinnamon and 1 tspn cumin 1 tblspn ginger 2 star anise 2 tbsp red wine vinegar Low salt veg stock How to Make It Whack the brown rice on to boil. In the meantime, chop your sweet potatoes and onions into chunks. Add the sweet potato to a separate large saucepan or wok to boil in the veg stock, along with star anise. Add in half the ginger, cinnamon, cumin, rosemary and red wine vinegar too. After another 10-15 add in the onion, along with the chickpeas, spinach and the rest of the spices and vinegar. Keep the wok topped up with stock. Ten more minutes and everything should be coming together nicely. The rice should be cooked and so should the soup. Serve with crusty bread.

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Thrive Magazine / Issue 3 - Autumn 2014

digestion

he

Di ges t

ion Detective

The

Sam Bea

ot rfo

-T

detective

When it comes to fixing your digestion, it can seem like this ever growing list of things you have to do in order to gain the control The problem is, that list you created for yourself is very likely to fall into the category I like to call “the media friendly choices” and though they can be extremely helpful they don’t always cut the mustard.

When I work with people on their digestion I want simple solutions available to all and where possible, if that solution were to have a label on it, it would say: Ingredients: 100% Mother Nature

So here’s some simple solutions for you to adopt to make change.

First up we have the humble cabbage, now I’m definitely all for eating with the season so this is perfect timing as we are now in the autumn months. Cabbage has long been known to help digestion from the stomach all the way through to the colon. Cabbage is one of the most nutrient rich veggies out there and massively supports digestion with its rich source of enzymes and powerful phytochemicals called indoles. These little beauties are said to be the cancer killers as they create anti-carcinogen activity on a cellular level.

Rebuilding your gut a cellular level most definitely gets the thumbs up from me, but I hear you wincing at the thought of eating a ton of cabbage and then there’s the wind right?

Fear not my friends, that is what we have juicers for. Building in some cabbage juice over a two week period will work wonders on your digestion. Blend it up with a chunk of pineapple, add a dash of capsicum, which is great for ulcers and you have got some serious gut loving, digestion reboot juice right there!

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Then we have apple cider vinegar. I learned about this trick many, many moons ago back when I first started training in nutrition. I then revisited it when I trained as a inesiologist too. It’s amazing for digestion as many of us either have low stomach acid or simply rush our food making our stomachs job ten times harder as it deals with lumpy, un-chewed food that’s been thrown down the chute. For those with reflux or indigestion, have a tablespoon of this stuff, give it 30 mins and bingo! Ask your grandmother about this little trick, she will be able to reassure you of its abilities.

Lastly I want to talk to you about parasites.

These little critters can play havoc on the best digestive system and you will have to trust me when I say you do have them. We are mammals, every mammal has them, but the thing I find most strange is that we worm our cats and dogs pretty frequently right?

Has it ever occurred to you that you need to de-worm yourself? Probably not. Now before you begin to panic, it’s really no big deal and very easily dealt with. A parasite problem pops up in my clinic all the time, so you are not alone with this, but now you want to know if you could potentially have a parasite problem, so here are the basics: Do any of these fit with you: Nose picking Itchy bottom Bloating/Cramping Irritated skin Grind your teeth Eat pork Ever had food positioning

My opinion is if you have any of those or have never done a parasite cleanse then you are probably due for one. To do this effectively you must follow the guidelines as this is no ordinary cleanse.

Parasite cleanse supplement regime – black walnut, wormwood, garlic, olive leaf.

Parasite diet regime – you must avoid all sugars both artificial and fruit sugars as these will feed the parasites. Be sure to eat pumpkin seeds daily as these are the anti-parasite treats from nature.

Parasite regime timeline - you will need to do 2 weeks on, 1 week off then 2 weeks back on again. This ensures that all unwanted lodgers are killed off. Doing this without the break or just doing this for the first 2 weeks can be a bit of a waste of time. You need that week in the middle to allow any larva to hatch and follow up with the cleanse for a further 2 weeks to evict those newbies to. The great thing with this cleanse is most display a flatten tummy and weight loss as a bonus side effect!

Sam is presenting at the IBS Symbosium event on November 28th at Queen Elizabeth II Exhibition Centre, London. This event brings together Patients, Clinicians, Physiologists, Scientists, Dietitians, Nutritionists and Alternative Practitioners to share experiences.

For more information about this event visit www.thefunctionalgutclinic.com

Thrive Magazine / Issue 3 - Autumn 2014

t

r @DigestionDetec Follow Sam on twitte the / digestiondetective www.facebook.com

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Thrive Magazine / Issue 3 - Autumn 2014

Where can I study with CNM? There are CNM colleges in London, Edinburgh, Manchester, Belfast, Birmingham, Brighton & Bristol in the UK, plus colleges in Ireland and farther afield. The availability of specific Diploma Courses, Short Courses, and Postgraduate Courses depends on location.

The surfaces of the human body inside and out, including the skin, mouth and the intestines, are covered in millions of individual micro-organisms that don’t do us any harm. They actually protect us from becoming infected with harmful microbes.

An infection can be seen as a battle between the invading pathogens and the host - our body. Our bodies are equipped to fight off invading microbes that may cause disease. These are called our natural defences or immune system.

Your immune system uses a huge army of defender cells - different types of white blood cell. You make about 1000 million of them every day in your bone marrow. These cells patrol your body looking for and destroying germs and infections.

Probiotics, or the "live active cultures" found in yogurt, are full of healthy bacteria that keep the gut and intestinal in shape. Studies have found a daily 7-ounce dose of natural, organic yogurt was more effective in boosting immunity than popping probiotic supplements.

CNM trains students and offers courses for careers in natural therapies

TRAINING SUCCESSFUL PRACTITIONERS

Request a prospectus or download one via their website www.naturopathy-uk.com or call 01342 410 505 / Belfast / Brighton Colleges in: London nchester ol / Edinburgh / Ma Birmingham / Brist Follow CNM on twitter @collegenatmed Facebook www.facebook.com/CNM.UK www.naturopathy-uk.com

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Thrive Magazine / Issue 3 - Autumn 2014

keeping your eco-system healthy Microscopic organisms or ‘microbes’ are always living with us – both on and in our body, keeping our body’s ecosystem in balance for good health. Any disruption in these organisms can have drastic health implications, and without them, we would die.

So what can you do to help them keep us healthy?

Most importantly, try and avoid using antibiotics unless essential, as these have a dramatic influence on our natural microbes!

Giving birth naturally also plays a huge part in the microbes that will first colonise a new-born, and set them up for life. To encourage the growth of healthy microbes, eating food such as yoghurt, miso and sauerkraut can be good. Supplementing with probiotics is also good, and is especially important if you have taken or are taking antibiotics.

Any disruption to your gut function will start to disrupt your gut bacteria, so making sure your digestive system is happy is essential. If you have allergies or intolerances that affect your gut and give you symptoms such as bloating or diarrhoea these will also be harming your good bacteria.

Get advice on the right level and type of supplementation for your individual health status by seeing a Naturopath or Naturopathic Nutritional Therapist.

Sacha Marison, is a Naturopath and Nutritionist.

Director of Biomedicine at CNM

This article comes to you from Sacha Marison, who is a Naturopath and Nutritionist. He lectures in Nutrition at CNM, where he is also Director of Biomedicine.

Always see your health professional for personalised advice.

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Thrive Magazine / Issue 3 - Autumn 2014

physalis...

Also known as a Cape gooseberry, Inca berry, Aztec berry, golden berry or giant ground cherry - physalis is closely related to the tomatillo and is packed full of vitamin C. Physalis is native to Central and South America and is bright yellow when ripe. It’s a very sweet fruit, making it ideal for baking into pies and making jam. The flowers of the fruit are usually yellow in color. The fruit grows within a green and also purple bladder-like

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calyx that appears just like a tiny Chinese lantern clinging through the stem. The fruit consists of twice the quantity of Vitamin C as that in lemons and appears just like a blonde-red cherry tomato with a more sweeter flavor than the tomatillo that they’re compared to. When growing physalis, the plant tends to prefer full sun and protection from strong winds. It can be grown in the UK under glass and they have been known to be

undamaged by the early frosts.

The health benefits of phylasis are incredible; it has anti-inflammatory and anti-microbial benefits and is also a natural diuretic and laxative. As well as being a great source of beta-carotene, iron, calcium and trace amounts of B vitamins - an all round champion when it comes to health benefits.

Thrive Magazine / Issue 3 - Autumn 2014

How to cook...

Thoroughly was h a small, empt y conserve jar an d lid. Preheat yo ur oven to 150ยบC and pl ace the jar and lid into the hot oven fo r about 5 minut es to sterilize it. Rem ove the papery leaves from the physal is and then was h them, before cutting each one in ha lf.

Place into a small pa n and add the gr ee n tea. Cover and simmer for abou t3-5 minutes, until th e physalis have st arted to soften a little more. Add the su gar and bring to th e boil. Boil the ja m for about 5 minutes before gently po uring into the steriliz ed conserve ja r, se al the jar and allow to cool before ea ting.

#whatisitcalled

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

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Thrive Magazine / Issue 3 - Autumn 2014

“Let us not forget that the cultivation of the earth is the most important labor of man”.

“When tillage begins, other arts follow.

The farmers, therefore, are the founders of human civilization”.

“It is unthinkable to have a British countryside that doesn’t have actual functioning farmers - riding tractors, cows in fields, things like that.” Bill Bryson

“With more and more evidence showing that locally grown, seasonal and organic foods are much better for us. I believe that the Farmers Market movement is something we should all be supporting”.

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Farmers markets...

Thrive Magazine / Issue 3 - Autumn 2014

There’s a community of like minded people from all walks of life at Farmers Markets and they’re all interested in the same thing - good food!

It was only after visiting a farmers market that I started to really think about the benefits of fresh, locally produced food. It’s a whole new experience, so different from the modern day supermarkets that have shelves stocked full of ‘food like’ products, with a baffling choice of everything from car insurance to fruit sourced from all across the world.

them to share information about how the goods have been grown, harvested and their route to market.

With more and more evidence that locally grown, seasonal and organic foods are much better for you, I believe that the farmers market movement is something we should all be supporting.

There’s a community of like minded people from all walks of life at a farmers market, and Remember, every pound you spend casts a they’re all interested in the same thing: good vote, so vote wisely. Visit a farmers market food! Produce purchased from farmers near you and you’ll be in awe at the wide markets tastes, looks, smells, feels, and is choice of fresh produce that has been grown better for you than most of what you might locally and also tastes great. find in a supermarket. At what cost to our health are we relying on supermarket food?

Food which has more than likely been grown thousands of miles away in a thermally and chemically controlled Cardiff Street Food - the next event is planned environment? for December 13th. Keep an eye on the website

The Ethical Chef...

Deri Reed set up his business Ethical Chef at Cardiff’s Riverside Market in 2010 using produce from the market to produce delicious food for the hungry shoppers and show people what could be done with the products on offer.

www.cardiffstreetfood.co.uk for more info...

Shopping at a farmers market cuts out the middle man and gives money directly to farmers, enabling them to continue to grow produce that is better for the environment and more importantly better for our health too. These wonderful vibrant markets also allow the farmers to have direct conversations with consumers too, allowing

Farmers market locations across South Wales: Abergavenny Caerphilly Cardiff Riverside Market Chepstow Church Village Cowbridge Llandaff North Llanyrafon Manor Merthyr Tydfil Monmouth Newport Penarth

Penderyn Pentyrch Porthcawl Rhiwbina (Cardiff) Risca Roath Real Food Market (Cardiff) Skenfrith Local Produce Market Tonyrefail Undy Usk Visit www.fmiw.co.uk to find out locations and times of the above farmers markets.

Deri and his team at Ethical Chef won the ‘Peoples Choice’ award at Glastonbury this year for their delicious veggie chilli.

Find this recipe and others on his website: www.ethicalchef.co.uk

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The

smoke point

Thrive Magazine / Issue 3 - Autumn 2014

Oils, fats or spreads?

There’s so much confusion just now around cooking oils, and olive oil in particular, ‘it’s good for you but you shouldn’t cook with it’, ‘use butter not oil to cook’, ‘only have a small portion of fats a day’, ‘fats are bad’… and the list continues.

Not one day goes by in the national press without us hearing something about fats and how they can either be healthy or bad for us.

purpose of Vitamin E is functioning as an antioxidant within the body.

The smoke point of oil varies with its quality; a well-filtered or clarified oil will have a higher smoke point. In our mind ‘Honestly Good Olive oil’ (www.itshonestlygood.com) is a superb choice. It’s a high quality, extra virgin olive oil that can be drizzled over fresh salads and ingredients but you can also fry with it

Good quality virgin olive oil is high in antioxidants and Vitamin E We wanted to dispel some of these myths and go under the olive branch to find out exactly why we have these questions about cooking with oils.

too. It’s low in acidity and is great for raw food diets. It goes straight from the tree into the bottle!

Health Benefits of Olives The antioxidant nutrients in olives can help to prevent heart disease.

The antioxidant and anti-inflammatory properties of olives make them a natural for protection against cancer Olives provide anti-inflammatory benefits, especially when it comes to allergies.

Let’s start with the differences; oils are a form Research studies have shown that the of fat but are liquid at monounsaturated fat found in olives & olive room temperature. Oils are derived from vegetables, oil, can help to decrease blood pressure. nuts, seeds and fish – they provide essential nutrients for our bodies. Most oils are high in mono-unsaturated or polyunsaturated If you are looking to cook with an oil then fats, and low in saturated fats. Oils from choose the best quality oil that you can afford, plant sources (vegetable and nut oils) do not with the highest smoke point. contain any cholesterol.

Solid fats are solid at room temperature, like butter and shortening. Solid fats come from many animal foods and can be made from vegetable oils through a process called hydrogenation.

The important thing to remember when it comes cooking with either is that they both have a ‘smoke point’ A smoke point is a temperature at which the oil or fat stops simmering and starts giving off smoke, at this point the oil begins to breakdown and a low grade mix of oils can give off lipid peroxides which can cause oxidants such as free radicals to form.

Good quality virgin olive oil is high in antioxidants and Vitamin E and the main Where to buy... www.itshonestlygood.com

Recipe - Quick Olive Oil Salad Dressing

2 tsp salt 1/2 cup Extra Virgin Olive Oil 1 cup Freshly squeezed lemon juice 1 clove of garlic Mix all ingredients into a container with secureable lid. Secure the lid and shake until blended. Drizzle over salads or fresh spinach and carrots for a healthy lunch...

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animalmagic

Thrive Magazine / Issue 3 - Autumn 2014

Simply stroking an animal lowers levels of cortisol - a stress hormone which can damage the body.

It’s estimated around 46% of households in the uk have a pet.

enzymedica Follow on twitter @ /Enzymedica om k.c oo eb www.fac

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Thrive Magazine / Issue 3 - Autumn 2014

Some people describe themselves as dog owners, some as cat owners but as most pet owners will know - the ownership within a pet-owner relationship truly is a blurred line. I’m under no illusions - they are normally the boss and call the shots.

element. No matter what, there’s always a furry friend eager to see you come through that front door or a purring scamp awaiting the warmth of curling up on your lap. People come with conditions and expectations, pets will take you for who you are.

That’s because we’re a nation of pet lovers at heart. Many households have a pet these days, it’s estimated that in the UK it’s around 46% with a pet population standing at 65 million or so. There’s many reasons why people have pets – companionship, friendship,

Touch is another key element and while you might expect that to be associated with the touch of fur, it’s just as beneficial for snake owners as it is for owners of fluffy pets. This touch of another being is the key factor in the reductions in blood pressure associated with

In a modern day, increasingly sterile environment, pets also help children grow up with less chance of allergies. exercise to name but a few but behind the veneer of the obvious reasons lie some really interesting health advantages that we humans, as pet owners, can really benefit from.

A study conducted in 2003, in the American Journal of Cardiology found that men who had suffered a heart attack were far more likely to be alive, four years on, if they owned a dog. In 1999, a study of stockbrokers with hypertension was carried out where half were told to adopt a cat or dog. Six months into the study, the pet owners showed a significant reduction in blood pressure in comparison to the other half of the stockbrokers.

Why? There are several health benefits associated with pet ownership, beyond the obvious link with exercise, which dog walking brings.

A boost in oxytocin, the hormone which promotes love and trust – linked to reduced blood pressure and heart rate.

This happens just by looking at our animal companions.

Lower levels of cortisol - a stress hormone which can damage the body.

Increased levels of dopamine - a hormone which makes you feel good and selfconfident A heightened level of immunoglobulin A - an antibody that bolsters the immune system.

The unconditional love of a pet and their unwavering acceptance of you is a key

pets. It’s a win-win situation too – you get to make your pet happy while stoking them.

In an increasingly sterile environment, pets also help children grow up with less chance of allergies. While outside, the pet will be picking up all sorts of microbes and bringing these back into the house.

Researchers have found that children exposed to such an environment in their early infancy grow up to have less chance of developing allergies and asthma due to their earlier exposure and conditioning of their immune systems.

We’re such a nation of pet lovers in the UK, but unfortunately there are still a lot of abandoned animals that need our help...

If you’re thinking of adopting an animal as a pet then please consider one of the many animals that are available for adoption from the worthy animal charities near you.

Cats protection do an amazing job in caring for and re-homing abandoned cats and kittens. You can find out more about supporting your local cats protection centre on their website: www.cats.org.uk

A new study revealed that homes with dogs have greater bacterial diversity than canine-free dwellings. Dog-related diversity is particularly high on television screens and pillowcases, the researchers found.

The microbes in our home environment are the subject of increased interest by scientists, thanks to studies revealing how intertwined human lives are with microbes.

So next time you’re feeling a little low, just think of your pet. The act of conjuring their image and associated thoughts is often catalyst enough to bring on many of the health benefits listed above. Just don’t forget they need your attention as much as you need theirs!

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Thrive Magazine / Issue 3 - Autumn 2014

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Thrive Magazine / Issue 3 - Autumn 2014

Pumpkin is a powerhouse of many anti-oxidant vitamins including vitamin-A, vitamin-C and vitamin-E.

Pumpkins

A great source of vitamin D and iron.

It’s important to eat only organically grown mushrooms because they absorb whatever they’re grown in. (Do not eat wild mushrooms without the advice of a professional forager.)

Wild Mushroo m

s

In the pantry

Winter

Kohlrabi leaves or tops, like turnip greens, are also very nutritious greens abundant in carotenes, vitamin-A, vitamin K, minerals, and B-complex group of vitamins.

Celeriac - high in magnesium, phosphorus, calcium and potassium besides containing vitamins B1, B2 and E.

Kale Kohlrabi

Kale - high in fiber and iron. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids.

Celeriac

Thrive Magazine / Issue 3 - Autumn 2014

nobody’s

perfect

Pursuing perfection can leave little time for anything else.

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There is a big difference between the healthy pursuit of excellence and striving for perfection.

Thrive Magazine / Issue 3 - Autumn 2014

As humans we make mistakes, that's part of life but how much do we accept that?

Meditation and mindfulness allows for clarity & focus...

When are high standards too high? Do you have high standards? Do you find yourself constantly striving for better? Has anyone ever suggested that you are a If you are perfectionist? But, that's a good thing affected by stress isn't it? Isn't it good to have a goal and feel you need to talk and push for it? Isn't this what gets about it or find a way to cope you excellent results? I'm not so Here’s a simple 8 step beginners guide to meditation. with it then contact sure...

1. Sit tall - The most common and accessible position for Capital CBT at meditation is sitting. Sit on the floor, in a chair or on a stool. www.capitalcbt.com We all put ourselves under incredible Comfort is key. Now imagine a thread extending from the Or on Facebook pressure at points in our lives. top of your head, pulling your back, neck and head straight @Capital-CBT Whether it's setting up your own up towards the ceiling in a straight line. Sit tall. business, going for promotion at work, or organising a family event. We all strive to get 2. Relax your body - Close your eyes and scan your body. Begin with your toes, feet, things right - perfect in fact. ankles, shins and continue to move up your entire body. Don’t forget to relax your shoulders, neck, eyes, face, jaw and tongue which are all common areas for us to hold During these times we can lose a sense of tension. perspective and forget that it's the taking part and the journey that matters, not a perfect 3. Be still and silent - Now that you are sitting tall and relaxed, take a moment to be still. end result. During these times it's wise to take Just sit. Be aware of your surroundings, your body, the sounds around you. Don’t react a step back and see what really matters. or attempt to change anything. Just be aware.

For some these high standards get in the way of happiness, sometimes they can actually 4. Breathe - Turn your attention to your breath. Breathe silently, yet deeply. Engage your push us to the point where our performance diaphragm and fill your lungs, but do not force your breath. Notice how your breath feels is impaired. We can become so angry and in your nose, throat, chest and belly as it flows in and out. self critical because of one mistake or slip up.

Sound familiar?

5. Establish a mantra - A mantra is a sound, word or phrase that can be repeated throughout your meditation. Mantras can have spiritual, vibrational and transformative There is a big difference between the healthy benefits, or they can simply provide a point of focus during meditation. They can be pursuit of excellence and the unhelpful striving spoken aloud or silently to yourself. for constant perfection. Sometimes we can become so consumed by the pursuit of the 6. Calm your mind - As you focus on your breath or mantra, your mind will begin to unobtainable that it impacts upon our lives in calm and become present. This does not mean that thoughts will cease to arise. As many ways, we can’t reflect and take a step thoughts come to you, simply acknowledge them and then return your attention to your back, it becomes all consuming. Constantly breath or mantra. Don’t dwell on your thoughts. striving for these unrelenting standards can result in: feeling tense, on edge or stressed 7. When to end your practice - There is no correct length of time to practice meditation, out. Often our best efforts aren’t good however when first beginning it is often easier to sit for shorter periods of time (5 to 10 enough so that the excessive drive to excel is minutes). As you become more comfortable with your practice, meditate longer. When self defeating as it leaves little chance to reach you are ready to end your practice, slowing bring your conscious attention back to your our goals and little chance to feel good about surroundings. ourselves.

Judging ourselves based on our ability to achieve, is like putting all of our eggs in one basket. This makes us particularly vulnerable, as not reaching our goals results in us feeling like a failure. As humans beings we make mistakes, that’s a normal, healthy part of life but being the ultimate perfectionist leaves no room for this.

Pursuing perfection can leave little time for anything else, it can have a huge impact on our well being. It can lead to social isolation, depression, stress, worry, frustration, relationship difficulties, repeated checking of work, insomnia, poor health and much more.

8. Practice often - Consistency is more important than quantity. Meditating for 5 minutes every day will reward you with far greater benefits than meditating for two hours, one day a week.

Meditation is a simple, effective and convenient way to calm your mind, relax your body, become grounded and find inner peace amidst the chaos of day-to-day life.

Capital CBT offers psychological therapy on a one to one basis. If you have identified with any of the above, give Capital CBT a call to book an appointment. Or check out Capital CBT on facebook at facebook.com/capitalCBT they could help you and offer some useful suggestions for self help guides/ books.

Try meditation to calm your mind.

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

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Thrive Magazine / Issue 3 - Autumn 2014

competitions

Enter at: www.thrivepublishing.co.uk/competitions.html

To enter visit:

www.thrivepublishing.co.uk/Thatprotein.html

ThriveFeelAlive

@ThriveFeelAlive

Enter at: www.thrivepublishing.co.uk/mummaloves.html

#WIN

Thrive Magazine / Issue 3 - Autumn 2014

With the change in seasons from autumn to winter, now is the time to think about natural ways to boost your immunity and avoid the ‘winter sniffles’.

Winter remedies Elderberry is a traditional cold and flu remedy...

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Thrive Magazine / Issue 3 - Autumn 2014

With the change in season from autumn to winter now is the time to think about natural ways to boost your immunity to avoid the ‘winter sniffles’. Below are some of the wonderful natural ingredients that can help to boost your immune system in readiness for winter.

Mushrooms Reishi, shitake and oyster mushrooms have been studied for their effects on the immune system but even button mushrooms have shown to be beneficial. Mushrooms stimulate different immune cells to increase the immune response to disease.

Garlic Garlic is well studied for its antibacterial, antiviral and antibiotic properties. It has been my experience when taking garlic that it has shortened the length of the duration of the cold.

Ginger Ginger is another common kitchen cupboard staple with plenty of immune boosting properties.

Elderberry syrup...

Laura Carpenter is a member of the National Institute of Medical Herbalists (NIMH), the regulating body for medical herbalists, established in 1864. Book an appointment with Laura on her website www.lauracarpenter.co.uk Quote #thrive

Ingredients 500g elderberries (remove from the stalk with a fork) 500ml water 250g sugar (you can substitute with honey if you’d prefer) 20ml cider/red wine vinegar or lemon juice Method: Add the elderberries and water to a saucepan and bring to the boil Simmer the berries for 15 min. Sieve the mixture and then pour through muslin cloth.

Add the strained juice to a clean saucepan, add the sugar and bring to the boil, simmer for 15 min or until thickened. Add the vinegar or lemon juice. Bottle in a warm sterilised bottle and keep in the fridge.

Take ½ - 1 tsp per day for cold and flu prevention.

Please note: to substitute rosehips in this recipe, omit the vinegar/lemon juice and do not crush the rosehips.

Herb workshops...

Saturday 15th November Winter remedies workshop – at The Little Shop of Calm, Cowbridge Course costs £60.00

The vitamin C debate Saturday 13th December The jury is still out on Natural cream making workshop whether increased vitamin at The Little Shop of Calm, C has an effect on the Cowbridge, course costs £60.00 immune system, certainly Book online at the evidence is mixed. www.lauracarpenter.co.uk Although it is thought that natural sources of vitamin C from fruits and vegetables are more easily absorbed and used by the body than synthesised form. That aside, it certainly can’t hurt to increase your fruit and veg intake anyway.

Elderberry Elderberry is a traditional cold and flu remedy and has been shown to have very strong antiviral properties. Often taken as a preventative or at the early stages of a cold or flu, but it has also been shown to be effective when taken during a cold or flu episode.

Herbal Home Remedies course Home study style introductory course to making simple remedies for family and friends £50.00 (receive a box of herbs and ingredients along with the course material) Book online at www.lauracarpenter.co.uk

Follow Laura on twitter @herbalist_laura Facebook @lauracarpentermedicalherbalist

Elderberry juice has long been used for its antioxidant activity, to lower cholesterol and boost the immune system.

Rose hips Rose hips are a natural source of vitamin C and are often made into syrup. Traditionally it was given as a cold and flu preventative and it was also used as a vitamin C supplement during the Second World War. 35

Thrive Magazine / Issue 3 - Autumn 2014

CNM

Call 01342 410 505 to attend our next Open Evening near you!

COLLEGE OF NATUROPATHIC MEDICINE

FREE ENTRY

TRAINING SUCCESSFUL PRACTITIONERS

CHANGE CAREER Become a Health Practitioner

by studying for a CNM Diploma in:  Nutrition  Naturopathy  Acupuncture  Herbal Medicine  Homeopathy Colleges in London, Edinburgh, Manchester, Birmingham, Bristol, Brighton and Belfast Courses available depend on location.

Weekend/weekday study options.

CONTACT

Postgraduate and Short Courses also available 01342 410 505 info@naturopathy-uk.com www.naturopathy-uk.com

Organic baby...

Thrive Magazine / Issue 3 - Autumn 2014

‘Organic and natural products for new mums and newborn babies'

When presented with a precious new baby even the most hardened high street ‘pharmacy’ shopper stops and thinks about 100 per cent natural products. It suddenly feels like the time is right to go organic and natural to care for that precious baby skin the way nature intended.

It’s easy to go DIY, make your own baby ‘bum’ wash with water infused with cooled chamomile tea bags, add a drop of lavender oil and spritz away. But for when you are way too exhausted to start concocting, help is at hand too from old favourites Weleda who have the excellent Baby Derma range which contains White Mallow, very soothing and moisturising, check out the range at www.weleda.co.uk

One of my favourite Cornish companies Beyond Organic Skincare have the ‘Happy Baby’ Nappy Balm which is wonderful for nappy rash and cradle cap. It contains chamomile, calendula and vanilla, they also do the excellent Organic Stretch mark cream for you! www.beyondorganicskincare.com Multi purpose products are great to pop into the Baby changing bag and Green People have excellent affordable products and it’s hard to beat the Organic Babies Mum and Baby Rescue Balm with organic shea butter, hemp, beeswax and calendula – and nothing nasty! www.greenpeople.co.uk It’s important to look after yourself at this time, you need to build up your immunity and

Win with Thrive and mummalovesorganics.com Comfort, Settle & Sleep has been written by holistic therapist and mother of three Samantha Quinn. Samantha reveals natural calming techniques to ensure your baby makes a smooth transition, from the womb to the cradle.

The best staple to have on hand for just about all occasions is Tiana raw organic extra virgin coconut oil, you need just the tiniest amount to moisturise, (your own skin and the babies) and Comfort, settle & sleep is written by holistic you can pop a spoonful into the bathwater for a therapist - Samantha Quinn. Revealing natural silky bath time treat. techniques to sooth your baby.

Baby massage can be a wonderful way to establish a bond with your baby, and you can use some gorgeous organic oils, it’s hard to beat The Soothing Baby Massage Oil from Mummaloveorganics. Samantha who runs www.mummaloveorganics.com has also written the awesome book ‘Comfort Settle Sleep’.

support your nutritional requirements after giving birth and possibly breastfeeding, the Fertility, Birth and Post natal expert Zita West has some great supplements for new mums.

Revital Essence includes important nutrients such as choline, calcium, which is important for the development of bones and teeth, and Vitamin D which helps support continuing cellular growth. www.zitawest.com For when you just want indulgence, check out the gorgeous artisan chocolate from Seed and Bean – I know you’re wondering how we go from organic skincare and natural supplements to chocolate? That’s easy, it can be stressful being a new mum, but ‘desserts’ is stressed spelt backwards!

Discover how to read your baby’s sounds and body language, so that you can give the correct response, and how to improve your baby’s sleep patterns.

You’ll also find advice on the many benefits of baby massage, along with a full step-by-step massage routine – key to settling babies. Plus there’s guidance on natural remedies and holistic therapies for mother and baby, to alleviate common ailments, ensuring you’ll both be relaxed, healthy and happy.

You can win a copy of Samantha’s book and a bottle of her gorgeous Baby Massage Oil on our website www.thrivepublishing.co.uk

Janey Lee Grace x 37

how to make...

Add lentils into a medium pot along with 2 & 1/4 cups water. Bring to a boil and then reduce heat to simmer for about 20 minutes, adding more water if the lentils dry out. Once the lentils are tender, remove from heat and mash with a potato masher until it’s a coarse paste with some lentil pieces still intact. Set aside.

Meanwhile, preheat the oven to 180C. Toast the chopped walnuts for 9-12 minutes, until lightly golden and fragrant.

In a very large skillet or wok, add the oil along with the finely chopped mushrooms and garlic. Season with salt. Saute over medium-high heat for about 7-9 minutes, until most of the water cooks off. Now add the kale, toasted walnuts, cranberries, herbs, and sherry vinegar. Stir until combined and continue cooking for another few minutes until the kale is wilted.

Remove from heat and stir in the mashed lentils when ready.

In a bowl, whisk together the ground flax and water. Stir for 10 seconds and then immediately pour into the skillet mixture. Stir to combine. Now stir in the 1/2 cup oat flour until combined. Season with salt and pepper to taste. The mixture should be fairly moist and sticky. If it’s way too sticky, add a bit more oat flour. If it’s dry, add another tbsp of water.

Line a baking sheet with baking paper. Shape lentil mixture into balls and pack tightly with your hands so they hold together. Place on baking sheet, an inch or so apart. Repeat for the rest. If the mixture is too hot to handle, let it cool for a bit first and then proceed. Bake the lentil balls at 180C for 15 minutes. Remove from oven, gently flip over, and bake for another 11-13 minutes, until golden and firm on the exterior.

For the sauce: Add the cranberries, pear, and maple syrup into a medium pan. Bring to a low boil over high heat and then reduce heat to medium.

Simmer, uncovered, for 10-20 minutes until thickened. Use a potato masher to mash up the pear.

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room Lentil Mush s with Walnut Ball ear Cranberry-P Sauce s oh she glow Recipe from m co s. glow www.ohshe

Cranberries are high in vitamin C and fiber. In disease-fighting antioxidants, cranberries outrank nearly every fruit and vegetable.

Ingredients for the lentil balls: 1/2 cup uncooked green lentils 1 cup walnuts halves, finely chopped 2 tspn extra virgin olive oil 2 cups finely chopped mushrooms 3 large garlic cloves, minced 1 cup finely chopped kale leaves 1/3 cups dried cranberries, finely chopped 1/2 tspn finely chopped rosemary 1/2 tspn dried thyme 1/2 tspn dried oregano

1 tbsp sherry vinegar 2 tbsp ground flax + 3 tbsp water 1/2 cup rolled oats, ground into a coarse flour 1/2 tspn fine grain sea salt Freshly ground black pepper Ingredients for the cranberry sauce: 2 cups frozen or fresh cranberries 1 ripe pear, peeled and finely chopped 1/2 cup pure maple syrup small pinch fine grain sea salt

Thrive Magazine / Issue 3 - Autumn 2014

Choccy brownies

Recipe by Brandi Doming - theVegan 8.com

stacked high with nuts and raspberry glaze

ingredients... (serves 4-6) 1 cup raw pecan halves (120 g) 1 cup whole raw almonds (150 g) 1/2 cup raw cacao powder (46 g) 2 tbsp coconut sugar 1/4 tspn fine sea salt 3 tbsp ground flaxseed (21 g) 1/2 cup pure maple syrup or agave (120 mL) 1 tbsp pumpkin seed butter or quality peanut butter

raw

Where to find more...

Recipe provided by The Vegan 8 www.thevegan8.com

how to make...

Add the pecans and walnuts to a food processor and blend into a flour, about 10 seconds. You don’t want to overprocess or it will turn into butter. Add the cacao powder, sugar, salt and flaxseed and blend just until mixed, another 10 seconds.

Add the syrup/agave and pumpkin seed butter and blend just until it all comes together in a ball (see photo), another 5-10 seconds.

Don’t overprocess.

Line a 9X5 loaf pan with parchment paper hanging over the sides. Add the mixture to the pan and press down flat and hard and out to the edges. Use a rubber spatula to help press the mixture down. It will be very sticky, so be patient. It also will help to dampen your fingers with water. Once the mixture is spread out, overlap the paper over the mixture and press down really flat and hard and smooth it out to the corners. This will help form the bars and make the mixture hold. Place in the freezer for an hour to firm up.

Remove from the freezer and pull out of the bakign tray and slice into 8 bars. Wrap each bar in plastic wrap and keep stored in the freezer or fridge. I like mine straight from the fridge as they are chewy and edible that way, but the fridge works too, they will just be slightly softer.

To make the glaze, simply blend the raspberries with the syrup in a food processor until very smooth. Strain through a strainer to catch all the seeds, pressing through with a spoon. Place in the fridge to firm up a bit, or you can add tapioca or a thickener. I added a tiny bit of cocoa powder to mine. It will thicken up in the fridge.

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Thrive Magazine / Issue 3 - Autumn 2014

raw

winter sun burgers

with tangy cabbage salad & ranch dressing ingredients

how to make it... (serves 2)

Burgers 1/2 cup of hemp seeds 1/2 cup of sunflower seeds 1/2 cup of walnuts or pecans 1/4 cup ground flax seeds 3/4 cup of finely chopped veggies (celery, onion, parsley, red pepper) 2 tbsp ground chia seeds 1 tbsp water 2 tspn lemon juice 1 garlic clove 1 tspn of sea salt 2 tspn dried dill Extras Soured cream Avocado Cucumbers Lettuce leaves

Add all ingredients (except hemp hearts and chopped veggies) to your food processor. Process until well mixed. Transfer into a large bowl.

Add remaining ingredients (hemp hearts and chopped veggies) to mixture in large bowl. Mix with a spoon until thoroughly combined. Line dehydrator trays with parchment paper.

Form patties with your hands, similar to burger patties— approximately ½ to ¾ of an inch thick. Place on trays. Patties should fill approx. two trays. Patties should not touch one another. Dehydrate on high for 1.5 hours. Reduce heat and dehydrate for another 5 hours. Once burger patties are holding together and firming up nicely, remove parchment paper and continue dehydrating until they reach desired veggie burger consistency.

tangy cabbage salad ½ a red cabbage 1 carrot handful of cilantro 2 shallots handful of toasted slivered almonds (optional) Shred all ingredients in a food processor and mix with juice from half a lemon.

Grate a small chunk of ginger, add and mix again - serve.

More than 475 studies have examined the role of this cruciferous veg in cancer prevention. Due to cabbage being so densely nutrient rich.

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Cabbage is an excellent source of vitamin C and a very good source of manganese. it’s also a brilliant source of anti-oxidants.

Thrive Magazine / Issue 3 - Autumn 2014

Check out coconutandberries.com who supplied these gorgeous pics of the winter sun burgers.

This recipe is by Tanya Maher from Better Raw Tanya is a certified health coach, chef, author and a renowned raw food and detox expert. She is the founder of Better Raw, co-founder of Tanya’s Cafe and creator of the Amazon No1 Bestselling DVD ‘Raw Food 101’ www.BetterRaw.com.

Photos by Emma Potts - coconutandberries.com

the perfect spring salad

Thrive Magazine / Issue 3 - Autumn 2014

raw recipe

Easy to make and super tasty cookie dough truffles.

Maca is rich in vitamin B vitamins, C, and E. It provides plenty of calcium, zinc, iron, magnesium, phosphorous and amino acids.

Medjool dates are a deliciously chewy and fleshy dates bursting with sweet honey, caramel and cinnamon flavours.

Thrive Magazine / Issue 3 - Autumn 2014

raw

Raw cashew and maca

‘cookie dough’ truffles ingredients...

Makes about 15 truffles 1 ½ cups raw cashews ½ cup raw maca ½ cup desicatted coconut 5 pitted medjool dates 1 heaped tbsp coconut oil 2 tbsp raw cacao 2 tbsp desiccated coconut ½ tsp cinnamon

how to make it...

Place all ingredients into a high speed mixer (use a vitamix if you have one).

Process until you have a doughey like substance. Combine remaining ingredients in a bowl. Shape mixture into balls using your hands before rolling in a the mix of raw cacao powder, cinnamon and desiccated coconut.

Place on a parchment lined tray and leave to harden in freezer for about 30 minutes. Remove and transfer to an airtight container.

(We think these taste best cold. Store them in the fridge where they last up to two weeks. They can also be stored in the freezer for up to a month)

This recipe was provided by Alex at Punch Foods Check out www.punchfoods.com to buy ‘Raw Cocoa Boost’ superseeds. Also try their delicious ‘Meet Your Maca’, ‘Mega Omega’ and ‘Feel the Heat’ ranges of seeds.

medjool truffles contain These gorgeous p date with a e a large plum dates which ar Middle East originate in the soft flesh. They h, almost ric a a and have ic fr A h rt No d an ste. caramel-like ta

Did you know: ca shew nuts are in the same family as poison ivy and poison su mac. The cashew nut shel l contains power ful chemical irritants, so they are roasted at a very high temperature to de stroy them.

Where to find more...

Check out some more recipes from Punch Foods at www.punchfoods.com

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Thrive Magazine / Issue 3 - Autumn 2014

lamphey court Looking for the perfect place to spa?

Then look no further than Lamphey Court Hotel and spa near Tenby.

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Lamphey Court Hotel & Spa is one of Pembrokeshire’s best kept secret, it’s a stunning country hotel set in beautiful grounds. With 39 bedrooms, a beautiful Georgian restaurant and the wonderful conservatory restaurant, bar, lounge, function and conference facilities. This is a lovely hotel to escape to, at anytime throughout the year.

There is an on-site spa, complete with pool, steam room, fitness suite and treatment rooms that offer a range of therapies. The spa also offers unique signature treatments, hair and beauty treatments and much more.

which included 20% off spa treatments.

The hotel is easy to find (just outside the gorgeous seaside town of Tenby) and as we drove up to the main building, the first thing I noticed was how amazing the gardens were.

Even in November, the surrounding landscape was stunning, perfectly kept and tranquil.

Escape away...

The spa facilities...

When I was looking for a quick, last minute spa escape, Lamphey court was already on my radar. It’s listed on many of the spa break websites and the hotel had always caught my eye. I booked a double room for one night,

The spa itself boasts a 14 metre swimming pool, a herbal sauna and aromatic steam room plus a fitness suite with modern gym equipment. Four therapy suites are available to enjoy a range of therapies. I opted for cleansing radiance facial and a back, neck

The hotel itself - a Georgian mansion house was originally built in 1823 and carefully restored during the latter part of the last century. The latest addition is their state of the art £2m spa and leisure facility.

and shoulder massage although I was tempted by the CINQ Mondes Ayurvedic massage which sounds like 90mins of true bliss. This is a deep massage that uses warm oils and a succession of deep movements, changing rhythm and pressure throughout, to bring an overall energy and vitality to both body and mind.

Specialised treatments...

CINQ Mondes was founded ten years ago

by Jean-Louis Poirox, whose passion for massage, aromatherapy and cosmetics inspired his vision to provide the most effective treatments. Having spent years travelling, Jean-Louis carefully studied five ancestral cultures – in close collaboration with renowned specialists: physicians, doctors, masters and cosmetologists, he created a selection of professional, highly effective treatments. Today, Cinq Mondes, meaning ‘five worlds’, uses the finest active botanical ingredients along with cutting-edge technology and French expertise.

Thrive Magazine / Issue 3 - Autumn 2014

Set in gorgeous natural surroundings, this spa has been created to provide a complete spa and leisure retreat.

Lamphey Spa was originally built in 1823 and has been carefully restored to this Georgian mansion house surrounded by the Pembrokeshire National Park.

My cleansing radiance facial treatment was calming and relaxing, with the most divine smelling oil being slowly massaged over all areas of my face, I could have easily drifted of to a Caribbean island for 30 minutes.

The pool at Lamphey Court is very clean, modern and is set in a light and airy conservatory, with plenty of lovely wooden loungers to relax on.

The spa also offers a range of beauty treatments including waxing, manicure and eye brow and lash treatments. There’s also a chance to try reflexology and Indian head massage too.

Spa packages and deals...

Lamphey Court offers a range of spa packages, both day and overnight which start

at only £55 for a ‘after work wind down’ which includes a 30 minute de-stress massage and use of the spa facilities. A definite must after a long week in work.

A peaceful night’s sleep...

The rooms at Lamphey Hotel are tastefully decorated and in keeping with the Georgian style of the hotel itself. All rooms are en-suite and are of good proportions.

Request a courtyard room or studio if you’re visiting with a family, as some have two connecting bedrooms.

Whether for business or pleasure, with family or as a couple, Lamphey Court is a great place to escape to, for a little bit of peace and tranquillity in a stunning location.

Lamphey Court Hotel is also fully licensed for weddings and civil ceremonies.

Getting there...

BOOKING: Book direct on their website http://www.lampheycourt. co.uk or you can get a spa deal by booking on www.spabreaks.com GETTING THERE: Lamphey Court Hotel, Lamphey, Pembrokeshire, Wales SA71 5NT

By Road: From Carmarthen take the A40 to St Clears, then follow the A477, turn left at Milton village for Lamphey and watch for signs at the crossroads for lamphey Court Hotel.

By Rail or Coach: There are train services from Cardiff and Swansea to Lamphey - check online for times.

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Hot Products...

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

We’ll be focusing on the companies that are springing up across natural beauty, food & drink and technology, to highlight the latest and greatest things out there in the world of healthy living.

This soft, absorbing balm is great for the most delicate of areas. Flower Farm Balm is the miracle balm that repairs, protects and hydrates with true versatility. Clean and simple, this is Barenaturals friendliest balm yet. Nurturing and nourishing, it’s full of natural goodness picked from nature’s garden.

No added fragrance and beautifully blended, your skin will be left feeling silky and loved as it is treated to the best of lost oil replenishment.

• Parabens & SLS free

BareNaturals.UK

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• Artificial nasties free • 100% Organic

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Proper Beans is about British baked beans, as they should have been all along: a hand-cooked dish of simple, good quality ingredients. Since launching in Fortnum & Mason in September, the range of fresh baked beans with very British ingredients has been much discussed. The Daily Mail said, “twice as good as Heinz and ten times better than Waitrose”.

Find Proper Beans at www.properbeans.com

The new bottle from Water-to-Go has a 3 in 1 filter that eliminates over 99.9% of all bacteria, viruses, chlorine, fluoride and heavy metals such as lead from water leaving you with safe, healthy water.

Buy these fab bottles from www.watertogo.eu

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Introducing Asphalia...

Asphalia for Natural Sleep is a natural solution to the growing problem of a disturbed sleep.

• It is 100% Natural

• There are no “fillers” in our capsules • Helps your body fight free radicals • It contains an antioxidant that is five times more powerful than vitamin C Asphalia UK Ltd @asphaliaUK www.asphalia.co.uk

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Credits / References / Where to buy...

Sohere Roked - www.holistic-doctor.co.uk Natural Juice Junkie - www.naturaljuicejunkie.com The Digestion Detective - www.thedigestiondetective.com Hero Health Room - www.herohealthroom.com The Ethical Chef - www.ethicalchef.co.uk Capital CBT - www.capitalcbt.com

www.thrivepublishing.co.uk

River Cottage Cookery - www.rivercottage.net Janey Lee Grace - www.imperfectlynatural.com Laura Carpenter - Medical Herbalist - www.lauracarpenter.co.uk Oh She Glows - www.ohsheglows.com The Vegan 8 - www.thevegan8.com Better Raw - www.betterraw.com PunchFoods - www.punchfoods.com

To subscribe to Thrive Magazine: Email subscribe@thrivepublishing.co.uk / Contact us at: hello@thrivepublishing.co.uk Credit to sxc.hu for use of stock images used throughout and to each and every supplier to sxc.hu Thrive Magazine is designed and published in house; by Thrive Publishing.

Entry by donation...

Thrive Magazine / Issue 3 - Autumn 2014

Autumn Horoscopes...

Aries

Libra

Taurus

Scorpio

This time is filled with challenges for your sign.

It’s good to hide out now, as long as you have warm food and drinks to keep your soul at peace.

Recipe to try: Muffin topped winter stew http://bit.ly/1tXkhWP

Don’t be stoic just now. You need to express yourself - or at least be around others who do.

Try some Greek or Italian food. If there’s live entertainment involved, all the better!

Recipe to try: Cheese tortellini with garlicky roasted vegetables http://bit.ly/1vEplw7

Gemini

Take favorite dishes from your childhood and give them a grown-up spin? Macaroni and cheese can be made in a much more sophisticated way with Gruyere.

Recipe to try: Gruyere and cauliflower bake http://bit.ly/1x4p8Gz

Cancer

Just now you need to take advantage of the energy moving through your home sector. Even a spontaneous get-together can feel warm and familial when you serve dishes such as simple casserole or Italian meatballs.

Recipe to try: Egg and hashbrown casserole. http://bit.ly/1ohnqjA

Leo

You have the stars providing all kinds of support for communication, fun, and family gatherings.

You’re feeling very creative, and may not be content to simply follow a recipe. You might try experimenting with your own variations on your favorites.

Recipe to try: Squash mac and cheese http://bit.ly/1tXN6m2

Virgo

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For you, presentation may not be as important as taste. The stars’ alignments suggest that you may want to prove to others what you can do in the kitchen. Attempting a difficult dish may bring you all the confidence you need.

Recipe to try: Spaghetti with marscapone, spinach and hazelnuts. http://bit.ly/1EibORx

You may be thinking about how you project yourself into the world and how others perceive you. If you want to show them that you’re a foodie first and foremost, try making a gluten-free recipe a low-fat dish like four-onion soup with garlic croutons.

Recipe to try: Onion soup with croutons http://bit.ly/1zw0bGJ

You’re paying a lot of attention to your appearance now, and may be worried that going out is just going to pack on the pounds. Rather than torturing yourself with a restricting diet, try to factor lots of vegetables into every dish. Curried cauliflower and apple soup is delicious and low in calories.

Recipe to try: Curried cauliflower soup http://bit.ly/1ok88e1

Sagittarius

The stars’ dominant energies will be in your house of politics, meaning that it may not be a bad time to entertain the boss and his or her spouse. If you’re doing the cooking, strive for top-quality ingredients made into dishes everyone loves. Beef brisket with onion-lemon marmalade. Break out the good stuff!

Recipe to try: Beef stew with dumplings http://bbc.in/1tZZdz4

Capricorn A time of contradictions for you, as the stars may impact your communications with others. This may make your personal and professional lives very stressful this week, so you’re advised to take things slowly and carefully at all times. Adding sweetness to your savory sauces is bound to be a hit.

Recipe to try: Sweet chilli chicken http://bit.ly/10URUh8

Aquarius The stars support you in your ideas about some changes you want to make in your life. Your mind may be on making a powerful statement, both in your personal life and in your cooking. What’s needed are bold ideas and flavors.

Recipe to try: Mexican Bean Chilli http://bit.ly/1tZZnpZ

Pisces Planetary influences could bring some challenges into your daily life. You may not feel seen, heard, or valued at this time. Return to cooking as your solace. Blueberry sauce, even from frozen berries, goes great with buckwheat pancakes.

Recipe to try: Vegan pancakes with blueberries http://bit.ly/1E5rIfZ

O F R E RTS P

O P S ING

DRIV

E C N RMA

Centre for integrated sports medicine The Centre for Integrated Sports Medicine (CISM) provides an experienced combination of sports performance advice and unique health plans to help you get on top of your game.

The Old Mill, Ewenny, Bridgend CF35 5BN Tel: 01656 856322 / Mobile: 07712 089824

CISM

www.cism-uk.com

@CISM-UK @CISM