Thrive Health Magazine - Autumn 2016 by Thrive Health & Nutrition Magazine

fea

tur e ar

Q st &A ar w s - ith Da tr vi ain d Ki er ng to sb the ur y

tic le

Issue 11 - Autumn 2016

Your quarterly natural health, nutrition & lifestyle magazine

turmeric roasted cauliflower matcha & vanilla ice cream

Issue 11 Autumn 2016

cleansing green soup & flax bread

the essential way to relax â&#x20AC;˘ are you getting enough vitamin d â&#x20AC;˘ get a better nights sleep

Nuts in Ya Mouth!

The UK’s first ever Nut Roastery! A range of Roasted nuts, Raw granola, Vegan fudge, Freshly roasted coffee, Raw ingredients and other healthy snacks.

ü ü ü ü

ü ü ü

100% Organic Vegan Gluten Free Paleo Friendly Free from Artificial Flavours

Free from Preservatives Free from Additives

10% off your first online order! Shop online at www.niym.com

Use code THRIVE10 at checkout NutsinYaMouth

niymltd

www.niym.com

Thrive Magazine / Issue 11 - Autumn 2016

Autumn 2016 Susan Hay Founder & Editor in Chief hello@thrivepublishing.co.uk www.thrive-magazine.co.uk

As the nights draw in and Winter approaches it becomes more difficult to get enough sunshine and to stay motivated. One of the reasons I love editing Thrive Magazine and in fact one of the reasons for launching Thrive magazine is that I love hearing about people who have turned around their health and sharing their stories with you.

We’ve got some of the most delicious and nutritious ‘Smoothie Bowls’ on (pg 14-15).

We’ve got another inspirational ‘Food Journey’ for you from CNM on (pg 24). We’re excited to bring you a Q&A with Hugh Jackman’s personal trainer - David Kingsbury. We talk carbs, fitness plans and how he trains Hollywood stars for movie roles. (pg 8-9)

Organic Aromas introduces us to the health benefits of essential oils and using oil diffusers. in ‘The Essential Way to Relax’ on (pg 28-29).

We talk to DrinkTg on (pg 16-17) to learn the true power of green tea. The ‘Paleo Way’ on (pg 18-19) looks at the pros and cons of the paleo diet.

We also interview TV star Chloe Madeley. (pg32-33) She reveals her top tips for achieving optimum fitness.

Plus we’ve got some delicious, healthy recipes for you to try; including an amazing Inside Out Burger (pg 34). A Delicious Raw Chocolate Cake (pg 36) and A Matcha ice Cream on (pg 38-39).

In his usual feature Neil Martin Natural Juice Junkie, talks ’Food and your Mood’. (pg10-11).

Thrive Magazine is perfect place to boost your health before Winter sets in...

Sue@thrive x Thrive is about telling healthy stories... so if you’d like to feature your natural, organic foodie product or story in some way then

Winter..

drop us an email at hello@thrivepublishing.co.uk

SUBSCRIBE online at www.thrivemagazine.co.uk

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

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

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 -Winter Available December 2016

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.

18 16

Thrive Magazine / Issue 11 - Autumn 2016

Contents thrive [ issue 11 - Autumn 2016 ] NEWS

EVENTS

Thrive Experts

6-7

Hot Products

8-9

FEATURES 31

We introduce you to our expert writers and contributors for this Summer issue. The latest products, trends and companies offering natural, ethical and authentic products across food and health.

Introducing Chloe Madeley, daughter of TV stars Richard and Judy Madeley and dedicated personal trainer. Q&A to reveal her secrets to maintaining fitness.

34-35 The Best Inside Out Burger

A recipe for a delicious and nutritious inside out burger with avocado cream.

10-11 Food and your Mood

Anxiety and depression can be closely linked to your diet. Find out which foods help you to maintain a happy mood.

Raw Chocolate Cake

Healthy Tuna Patties

True ‘Superfoods’

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

14-15 6 Super Smoothie Bowls

Smoothie bowls to die for, in our super smoothie bowl feature. Perfect for a healthy breakfast or vitamin packed dessert.

16-17 The Power of Green Tea with DrinkTg

DrinkTg join us to explore the health benefits of green tea and tell us about their upcoming Crowdfunder campaign.

18-19 The Paleo Way

Nutritionist Jenna Hope guides us through the real meaning of eating a ‘Paleo Diet’.

20-21 Intermittent Fasting

We look at the pros and cons of adopting a fasting diet routine, with nutritionist Alex Georgiou.

22-23 What’s it Called? - Quinoa

It’s definitely taking centre stage just now in the health world. But what health benefits does quinoa offer?

24-25 Food Changed My Life - CNM

As the nights draw in and Winter approaches it becomes more difficult to get enough sunshine and vitamin D. But why is vitamin D so crucial for our health and our mood?

32-33 Interview with Trainer Chloe Madeley

Q&A with David Kingsbury - PT to the stars We interview Hugh Jackman’s personal trainer to find out which fitness and nutrition routines are key in the movie business.

Are you Getting Enough Vitamin D?

Recipe from www.niym.com. The perfect celebration cake, 100% raw and 100% delicious.

A delicious recipe for a simple weekday supper. Made with oatbran and lemon zest

38-39 Matcha & Vanilla Ice Cream

Made with frozen bananas and matcha green tea.

40-41 Turmeric Roasted Cauliflower

With sweet tahini dressing and pomegranate.

42-43 Cleansing Green Soup & Flax Bread

A power green soup with dairy & gluten free flax bread.

44-45 Autumn Roasted Veggie Tart

Made with super grain teff and seasonal veggies.

46-47 Almond & Cardamom Cake

Made with polenta, semolina & coconut flour

Subscribe and Join Thrive

www.thrive-magazine.co.uk @thrivefeelalive

The third in our series from CNM - Food Changed My Life We hear from Rebecca Caterall and her ‘Food Journey’.

Janey Loves - Products to Help you Sleep

All of the latest natural health finds to help you sleep better, from Janey Lee Grace.

28-29 The Essential Way to Relax

Organic Aromas introduces us to essential oils and diffusers and how they can help you relax. 3

RICH IN ANTIOXIDANTS

100% NATURAL

HELPS FIGHT FREE RADICALS

Contains 30mg of lycopene in each & every bottle.

ORDER ONLINE

20% off Exclusive Code Thrive20

Bright red carotene and carotenoid pigment in tomatoes is one of the most effective antioxidants.

(min. order Â£15)

The first drink in the world to contain concentrated lycopene extract from tomatoes. The nutritional power of tomatoes with a fresh fruity taste. @LycoLife_UK

E:sales@sapromax.co.uk / T:07717 173145

www.sapromax.co.uk

@LycoLife

Thrive Magazine / Issue 11 - Autumn 2016

Thrive’s experts on health, nutrition and wellness

Set the table and meet our experts and contributors for our Autumn issue of thrive magazine. Bringing you clarity on the latest health and nutrition news and expert advice and knowledge. Big thumbs up for our writers and contributors - they’re the experts.

Neil Martin - Natural Juice Junkie Neil is recognised as a leading authority on juicing and personal transformation. www.naturaljuicejunkie.com

Janey Lee Grace An expert in media relations but also an advocate in natural health & well being. Janey runs www.imperfectlynatural.com

Jenna Hope Jenna is a qualified nutritionist and is currently completing her masters in Nutrition. She has been following the Paleo lifestyle for 2 years. www.primalhopeuk.wordpress.com/

Chloe Madeley Chloe is a TV presenter and dedicated fitness trainer. She runs the fitness website and blog: www.fitnessfondue.com

Alex Georgiou Qualified Nutritonal Therapist Alex runs Conscious Nutrition and offers nutritional therapy that encompasses the functional medicine model. www.conscious-nutrition.co.uk

David Kingsbury David Kingsbury is a dedicated personal trainer and has trained Hollywood stars such as Hugh Jackman and Micahel Fassbender. www.davidkingsbury.co.uk

Recipes for this issue supplied from: www.paleocrust.com / www.niym.com / www.FoodingIt.com / www.mt-real.com / www.charleyshealth.co.uk www.pruv.co.uk / www.afoodieworld.com

Subscribe Today Subscribe to Thrive Magazine Digital or Print Issues at: www.thrive-magazine.co.uk Winter Issue due out December 2016

subscribe from

£15

Thrive Magazine / Issue 11 - Autumn 2016

new

hot products 1. Moa Healing Balm

Three handy sized pots of fantastic green stuff, packed with goodness from organic yarrow. www.amysorganics.co.uk

2. Real Coffee

Fairtrade and organic coffee. Supplied in environmentally friendly capsules. www.realcoffee.dk

3. Natural Brownie

Organic Raw Chocolate Brownie with Coconut & Chia. 100% natural ingredients. 100percentnaturalfoods.co.uk

4. Healthy Body Kit

Healthy Body Kit subscription and receive a box full of healthy products delivered to your door each month. www.thehealthybodykit.co.uk

5. Glorious Soups

Vietnamese Supergreen soup; a healthy and nutritious fusion of petit pois, green lentils and spinach with kaffir lime leaves, ginger and lemongrass. www.gloriousfoods.co.uk

6. Halo Wholefoods

Made with chia, cacao powder and hemp protein. perfect for an afternoon pick-me-up. www.halowholefoods.co.uk

7. Macadamia Oil

Packed full of good fats, an amazingly high smoke-point and of course a delicious buttery taste. www.ennoblement.co.uk

8. Green Origins

Organic barley grass powder . High-nutrition food providing a broad range of nutrients. www.greenorigins.co.uk

9. Coconut Vinegar

Coconut vinegar - derived from coconut blossom. Naturally fermented. 100% natural, 0% preservatives. www.thecoconutcompany.co

Thrive Magazine / Issue 11 - Autumn 2016

Each issue we highlight the newest product finds from healthy food and natural beauty products, to healthy lifestyle brands.

10. Good Grain Snacks

Healthy and 100% Certified Organic crunchy crostini snacks. Vegan and free of yucky additives. www.goodgrainbakery.com

11. Pics Peanut Butter Crunchy and tasty. This peanut butter is free from palm oil. No added sugar or weird stuff. www.picspeanutbutter.com

12. Primal Pantry

Made with raw ingredients: dates, coconut nectar, hemp powder, pumpkin seeds, raspberries, almonds, apricots and goji-berries www.primalpantry.com

13. Sauerkraut

Organic Sauerkraut made using traditional methods of fermentation which results in a highly nutritious food containing good bacteria. http://bit.ly/2c8Mnhb

14. GoodBeans Coffee Using only the finest single origin beans out there.100% all natural goodbeans coffee. Filtered water and great beans. www.goodbeans.co.uk

15. Sport Elixir

Sport Elixir is an alkalising blend of vegan plant protein, moringa and wheatgrass combined with B vitamin rich lacuma and antioxidant rich acai. www.alchemysuperblends.com

16. Coppa Maga

Naturally sweetened ice cream. Cherry & cream flavour has a strong milky taste with whole cherries. www.coppadellamaga.co.uk

17. Pip & Nut Butters

Tasty almond butter in a squeezy pack. perfect for after the gym. www.pipandnut.com

18. Qnola Cacao

Qnola is a range of nutritionally enhanced breakfast products made from highly nutritious, natural ingredients. www.qnola.co.uk

Thrive Magazine / Issue 11 - Autumn 2016

SAY HELLO TO DAVID KINGSBURY HUGH JACKMAN’S PERSONAL TRAINER

There isn’t a one size fits all approach when it comes to training your body. Everyone is different. 88

Thrive Magazine / Issue 11 - Autumn 2016

“Exercise is my meditation, escape and focus. I wouldn’t know what to do without it”. When you get the call to sculpt the body of Hollywood actors such as Hugh Jackman into a superhero, where do you begin?

It all starts with a meeting with the director/ producer or even the actor themselves, if they have a say in the character. They’ll say “we want them to look like X in two months” and they’ll show me a picture of a guy with huge shoulders, massive beefy biceps and a tiny waist like a classic comic book drawing, or they’ll tell me that the actor needs to lose so many pounds. What you can achieve with someone in a short space of time depends a lot on what they have done before. Their ‘training age’ is how many years they have been training. This paired with their training style gives me a good idea of how they will respond

What does your typical day look like when you’re working at your gym at Pinewood Studios, UK?

Although I have my own gym at Pinewood, I haven’t been there much over the past few years. I have been mainly between Shepperton Studios and Warner Bros Studios for the last few films. With the nature of my work, no day is the same. We can be flying to different countries, working from a location in a trailer gym or sit around at the studio all day waiting. There is always a lot of waiting. I am always up early though – around 5am. I get my training done early, so that I can be free for when they need me for sessions. Typically, I will have one training session before shooting begins, then I may fit in another at

If you could offer 5 simple exercises for our readers to incorporate into a busy day what would they be?

Exercise should always be a daily occurrence. It doesn’t always have to be flat out gym training. Just being active is hugely important. • Walking – it’s the best thing for health. • A resistance move – I like 90 seconds of push ups first thing in the morning. • Stairs. Always choose to take the stairs. You’ll be surprised how small changes like this can make a difference. • Deep bodyweight squats. Keep the hips mobile and posture solid. • Band pull aparts. You just need a little band for these. Stand with your arms in front of you holding the band and slowly pull your arms apart until it touches your chin. They are great to boost posture. • And don’t forget to throw a monster gym session in the mix, too - when you can.

David Kingsbury has trained Hollywood stars including Hugh Jackman, Michael Fassbender and Jennifer Lawrence. Helping them to achieve weight and body targets for some of the top Hollywood film roles. Thrive chats with him about those 5am starts at Pinewood studios, healthy carbs and of course Hugh Jackman’s body. to exercises. On some projects, I’m given specific measurements by the studio that we have to achieve. It is pretty high pressure. It’s not always so rigid, though. With some actors, like Hugh Jackman for example, we simply try to take it up another notch each time in terms of muscle and definition.

Have you always had a passion for health and fitness? And if so, where did this passion come from?

Absolutely. I always have loved sports and have been incredibly active my whole life. I qualified as a trainer when I was 18 and have been working in the industry ever since. My passion for sports has seen me do just about everything, from competing in cycle stage races in Europe to Muay Thai matches in Bangkok. I actually moved to Thailand when I was younger to train in martial arts.

How do you think health and fitness has changed you personally - in a physical, mental and spiritual way?

It is hard to say if it has changed me as I have always done it. But I do know how important it is to me. It is my meditation, escape and focus. I wouldn’t know what to do without it.

the end, depending on how many people I am training at the time. I can be working with anywhere between 1 and 18 actors.

There’s been such a backlash towards carbs recently, what’s your thoughts on incorporating carbs into a healthy diet? And is there an optimum time to eat carbs when you’re actively training?

I like carbs. I use carb cycling for most of the people I work with from the go. If I don’t use it straight away, it will always be the aim to get onto a carb cycling plan. I will use low carb plans for some people though to give them a kick-start if they are in need of it. There isn’t a one size fits all approach here and it is where I say my custom plans are a good way forward to get something right for you, your goals and body type.

It’s a simple one, what’s your preferred choice when it comes to protein? That one’s simple - Fish.

What’s next for you in 2016 and beyond?

We are expanding at the moment with the film work, I currently have several trainers working with me on film productions and this is an area I want to continue to grow. I’m working on three films right now – but, sadly, I’m not allowed to tell you which. Sorry! The other main push now is online training; I have offered custom online training plans now for around four years. The results have been amazing, people are really seeing a positive difference in their health, body image and general wellbeing. www.davidkingsbury.com @DavidKingsbury @teamkingsbury DavidKingsburyPersonalTraining

Thrive Magazine / Issue 11 Autumn 2016

Food and Your Depressed? Anxious? Did you know your food can affect your mood?

Mood

Source References 1. http://www.telegraph.co.uk/news/health/ news/9180049/Fast-food-gives-you-the-bluesstudy-finds.html 2. http://www.telegraph.co.uk/news/health/ news/7533668/Junk-food-as-addictive-asheroin-and-smoking.html

Thrive Magazine / Issue 11 Autumn 2016

Following my dad’s death, mental health challenges became a regular part of my life. I could be in a room filled with family and friends and still feel alone. I could have great moments of fun and excitement, but fear and paranoia always followed. I could be in beautiful sunshine, but my personal black cloud was always just above me. I was getting sick, both physically and mentally and for more than a decade I tried my best to ignore the steady decline in my health. I was so obese, I was off the chart on the NHS healthy weight calculator and I was suffering from an ever-growing list of illnesses (both physical and mental). There were some highly visible signs, like my weight gain, that I would try my best to cover up with baggy clothes. I was even better at hiding the less visible signs, like my depression and mental health challenges. Afraid of the stigma and the impact it could have on my career, I hid them from everyone, including many of my closest friends and family.

Something had to change… I decided to take responsibility for my own health and sought help from a nutritionist. Something unexpected happened. Not only did I lose some weight, I quickly saw both my physical and mental health improve. Like many people, I used to comfort eat when I was feeling down or depressed. What I didn’t know is that eating processed food may increase the risk of clinical depression*1.

I guess if the old adage that ‘you are what you eat’ is true, then it should be no great surprise that if you eat rubbish, you will feel pretty rubbish too – and not just physically. The old me used to eat rubbish food, feel terrible, then eat more to feel better. I’d also drink a lot of alcohol to try and forget about the feelings of depression. Drinking often made me eat even more rubbish food, then I’d wake up with a hangover and the cycle would start again.

at ur al

The first time I took antidepressants was in early 1998 following the death of my Dad when he was just 50 years old. I was 22 and didn’t know how to cope. It was a good friend of mine that suggested I see a doctor. I walked out of the surgery with a prescription in my hand for ‘happy pills’ to help it all go away.

Ju i ce J u n i e k

1 in 4 people in the UK will experience mental health issues each year, with anxiety and depression the most common problems.

-N

in Follow Neil on Twitter art @TheJuiceJunkie Neil M www.facebook.c om/naturaljuicejunkie

depression, not realising that the two are often linked.

Even if I had known the impact my diet was having on my mental health, it may still have been hard to quit junk food.

The key to maintaining gut health is looking after the microbes that make up its ecology. Consuming foods rich in probiotics (good bacteria), such as miso soup, sauerkraut, kefir, kombucha, kimchi, pickles and yoghurt, will help with this. There is also research that suggests consuming spirulina helps boost growth of probiotics.

In 2010, American researchers found burgers, chips and sausages programmed a human brain into craving even more sugar, salt and fat laden food.

A 2015 study from Leiden University in the Netherlands suggests probiotics may be used to prevent depression and lead to an improvement in mood*.

The researchers found laboratory rats became addicted to a bad diet just like people who became dependent on cocaine and heroin, suggesting that our brains may react in the same way to junk food as they do to some drugs*2.

As well as looking after your good bacteria, it is also important to eat foods containing the essential amino acid, tryptophan. Tryptophan helps our bodies to create serotonin and must be derived from the foods we eat, as our bodies do not produce it.

Did you know that 95% of your serotonin (the feel good hormone) is made in the gut? As result, healing your gut may also help to heal your mood.

If some foods can increase the risk of mental illness, surely there are others that can help to reverse it? Serotonin is a brain chemical that promotes relaxation and is responsible for maintaining mood balance and there is a growing body of research that shows a healthy gut is key to having a healthy mind. I am often asked ‘how juicing and diet changes can help conditions like IBS’?. Many people are surprised when I ask if they have also been suffering from

Tryptophan can be found in chocolate, oats, dried dates, yogurt, chickpeas, almonds, sunflower seeds, pumpkin seeds, avocado, buckwheat, spirulina, bananas, and peanuts. It also found in most protein rich foods. There are no doubt many other links between food and mood, that science is still yet to explain and I believe the best way to maintain both physical and mental health is to eat a diet that mainly consists of real food, rich in plants and made from scratch. I’ve said it many times before and will no doubt say it many more times too: if you want to be as nature intended you need to eat as nature intended. Written by Neil Martin – Natural Juice Junkie. 11

CNM

COLLEGE OF NATUROPATHIC MEDICINE

TRAINING SUCCESSFUL PRACTITIONERS

CHANGE CAREER Train to become a…  Nutritionist  Herbalist  Homeopath  Naturopath

CNM Attend a FREE ar you! e n g in n e v E n Ope

 Acupuncturist  Natural Chef

Postgraduate Courses 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

Thrive Magazine / Issue 11 - Autumn 2016

walnuts

Walnuts are among the oldest tree foods grown by man, with their importance being highlighted back in 7000 B.C. One-quarter cup of walnuts provides more than 100% of the daily recommended value of plant-based omega-3 fats, along with high amounts of copper, manganese, molybdenum, and biotin. Walnuts not only taste great but are a rich source of heart-healthy monounsaturated fats and an excellent source of those hard to find omega-3 fatty acids.

purple potatoes

Eaten by our ancestors throughout south America the purple potato gets it’s unique colour from the anthocyanins inside. These natural chemicals are flaminoids - substances with powerful health benefits including heart-protective effects. Flaminoids also stimulate the immune system and have been shown to protect against age-related memory loss.

superfoods

the original

We step back in time and see which ‘superfoods’ our ancestors were using way back when and to see if we can share their knowledge going forward...

pineberry

These delicious berries look like white strawberries but taste like a pineapple! You may see pineberries labelled as white pineberry or pineapple strawberry. They are a hybrid of 2 types of strawberries and are packed full of vitamins A and C as well as folate. They are also high in fiber fiber helps to keep your digestive system healthy, helps reduce the amount of cholesterol in your body and prevent digestive problems and heart disease.

sacha inchi

Sacha inchi, also known as the Inca peanut, is the seed of a plant that grows in the highlands of Peru. Sacha inchi is much more than just a pleasant snack food. These seeds are rich in protein, omega 3, 6, and 9, alpha tocopherol vitamin E, carotenoids (vitamin A), and fiber. The oil is also available. It has a similar flavor to olive oil, just slightly lighter and nuttier, but it contains more protein and omega 3.

kiwicha

Very similar to quinoa in the way it is cooked. It’s very high in protein and has a more complete profile of amino acids than most other grains, and it is rich in iron, manganese, magnesium, phosphoros, and copper. Adding kiwicha to your diet is thought to help decrease plasma cholesterol, stimulate your immune system and boost overall health.

CAUTION / Note:

Please note, all information about herbs included on these pages are purely for information only, it does not constitute advice or recommendations. Please always check with your GP before trying any new herbal remedy or food. See online feature for full article references.

Super Kiwi Smoothie

Chocolate & Vanilla

www.cleansupperclub.com

@my_honest_life

Bowl

Black Forest Bowl

www.alphafoodie.com

Nutrition in a smoothie bowl serves 1 Chocolate & Vanilla • 1 cup of oats • 1 frozen banana • 1/3rd cup of pre-soaked chia seeds • 1 tsp. of raw vanilla powder or vanilla extract • 1 tsp. of Lucuma powder • 130 ml of unsweetenend almond milk Caramel Dollop • 6 large dates (we use medjool) • 1 tbsp. of almond butter • 3 tbsp. of water • 1 tbsp. of maple syrup • 1 tsp. of Lucuma powder Chocolate, Fig & Spinach Smoothie • 1 Fig • 1 large handful of spinach • ½ cup of pre-soaked cashews, soak for min.of 2 hours in cold water, or ideally overnight. • 1/3 cup of raw cacao powder • 200ml unsweetened almond milk

TO MAKE IT 1. Make sure you blitz all the smoothie mix until it'sfacebook.com/breakfastdramaqueen smooth. 2. Spoon half of the chocolate & vanilla mixes to eitherwww.pinterest.com/BreakfastDrama/ side of the bowls, we like to swirl the mix slightly (we like pretty food). @pancake_land Then pile on the fruit, add a glorious caramel @breakfastdramaqueen dollop; scatter the cacao nibs and drizzle with liquid chocolate. 3. Grab a spoon and delve in.

www.cleansupperclub.com 16 14

serves 1 Super Kiwi Smoothie Bowl The base is a nutrient dense green smoothie using: • • • • • • • •

1.5 frozen bananas 2 sticks of celery 1/4 of a large cucumber Handful of fresh coriander Handful of spinach 2 kiwis 1/2 inch of fresh ginger Coconut water (just enough to blend ingredients together)

TO MAKE IT 1. Blend all the green smoothie ingredients in your blender until super smooth. 2. Top with your favourite toppings. 3. In order to achieve the 'look' of the giant kiwi, I topped my smoothie bowl with black chia seeds and shaved coconut - but anything would taste great!

@my_honest_life

“I hope you like my smoothie bowl - it was great fun to make, and even more fun to eat. Food should be fun"

serves 1 For the Smoothie base • 1 cup frozen mixed dark berries (blueberries, blackberries, cherries, redcurrant and red grapes) • 1/2 frozen banana • 1/2 cup coconut water (or your choice of milk) • 1/2 rolled oats (optional so you can stay full until lunch time) • For the toppings Toppings: Your choice of fruit (I chose dragonfruit, kiwi, passion fruit Raw beetroot & Ginger Muesli (optional)

TO MAKE IT 1.Blend all the smoothie ingredients in a blender. 2.Place in a smoothie bowl. 3. Top with the toppings.

www.alphafoodie.com

“Alpha Foodie is about sharing inspirational breakfast and snack ideas and recipes”.

Double Pitaya Bowl www.lawsofbliss.com

Tropical Smoothie Bowl www.laurencariscooks.com

Green Muesli Smoo www.hellomissmay.c

thie

Mix, blend, smoothie - enjoy! serves 1 • • • • • •

1 pack of frozen pink pitaya 1/2 frozen banana 1/2 frozen zucchini 3/4 cup almond milk 1/4 cup coconut milk Optional add-ins for added satiety: protein power of choice, raw cashews, or oats

For the toppings: white pitaya (dragonfruit), blackberries, coconut flakes, and seeds

TO MAKE IT 1. Place all ingredients for smoothie, including any optional add-ins, in a high-speed blender and purée until smooth. 2. Top with desired garnishes.

www.lawsofbliss.com

“For me, good health facebook.com/breakfastdramaqueen involves treating your body www.pinterest.com/BreakfastDrama/ with care, getting plenty @pancake_land of sleep, being grateful for @breakfastdramaqueen everything, meditating, being kind, staying active and laughing”

serves 2 Green smoothie recipe: • 2 tablespoons full of greek yoghurt (or any yoghurt you fancy). • 1 cup of sliced or diced frozen mango • 1 frozen banana • 3/4 cup milk** • 1 - 1 1/2 cup of loose spinach leaves **any milk of your choice

TO MAKE IT 1. Grab a shallow pasta plate or bowl. Scoop in a few spoonfuls of good green smoothie goodness. Use a tea spoon to drop in dots and dashes of white yoghurt to create a fun, marble kind of effect. 2. Now, the assembling part. Place the muesli first into your bowl or glass. Then, the fruit slices go next. Add the strawberries - sliced thinly, approx. 3 cm so they stay afloat in the smoothie. For the blueberries, I love a scallop effect, so i cut them into half. 3. Now, in go the golden kiwis - my favourite part to slice. Cut from the middle, and imagine a zigzag line has been drawn around the kiwi. Use a sharp knife to cut the patterns. Pop in the kiwi, almonds and flowers into the smoothie bowl.

www.hellomissmay.com

serves 1-2 • • • •

1 Frozen Banana, 1 Tablespoon Almond Butter, 2/3 cup (160ml) Almond Milk, 1 cup (150g) Fresh Raspberries.

Suggested Toppings • • • • • • • •

fresh raspberries, chia seeds, fresh blueberries, shredded coconut, banana, mint leaves, dark chocolate, mixed nuts and seeds.

TO MAKE IT

1. Place all ingredients in blender and blend for 30 seconds or until completely smooth. 2. Top as desired and serve.

www.laurencariscooks.com

“I launched Lauren Caris Cooks as a place for passionate foodies to find tons of easy, delicious, vegan recipes”.

Thrive Magazine / Issue 11 - Autumn 2016

IN THE LAND OF BLACK TEA AND BLACK CABS, SOMETHING TASTY IS BREWING.

kTg Try Drin

F 50% OFHRIVE

de:TGT Use Co eckout. at ch .10.16 Valid.15 5) 2 (up to £

shop.drinktg.com “Great tasting iced teas with just a touch of sweetness”.

Thrive Magazine / Promotion

WHAT IS Tg ABOUT?

including the new-to-the-UK super fruit Jujube (which contains 7 times the amount of Vitamin C in blueberries). Tg green tea is one of only a handful of healthier drinks that are bottled right here in Britain and the only iced tea where the entire range is low in sugar from the start – so low its uniquely “green” on nutritional traffic lights which won us a thumbs up from “Action on Sugar”. A 2015 Global packaging design award winner & World Beverage Innovation Award Best Tea finalist.

WHY Tg?

CROWDFUNDING FOR A GREENER FUTURE?

Tg is a new British award-winning green tea brand, developed by two start-up entrepreneurs Sophia and Hua. Tg offers a refreshingly modern take on ancient wellness traditions that have helped folks put a spring in their step for centuries. The hot & chilled brews contain special ingredients that originate in the Middle Kingdom (China) — some familiar like ginger; lemon & mandarin, some new like the exciting super fruit jujube.

Shanghai born Dr. Hua He is a qualified medical doctor and research physician. Hua grew up with the traditional wellness knowledge of Green Tea and other fruit & botanicals that formed part of everyday life in the Middle Kingdom for over 4,000 years. A green tea fanatic, it was Hua’s idea to develop a brand devoted to celebrating green teas!

We are already available in local specialty shops & delis, and online orders are growing through our own e-shop and via Yumbles and The Food Market. The challenge now is to get more folks to add green tea to their daily routine. To do this, we need your help!

THEN HUA MET SOPHIA

Sophia Nadur was born in Trinidad and grew up around lots of natural food & drink. She spent more than 20 years working for global food & drinks companies until she got fed up with the slow pace of change to develop healthier drinks. With their own savings and a few grants, Sophia & Hua started Tg green teas in 2015. It’s still women owned and self-funded - until now.

Tg GREEN TEAS SMART • SASSY • SOCIAL A modern take on ancient traditions that helps folk strengthen their roots & put a spring in their step. Inspired by Middle Kingdom culture, FoodTech and street art. Deliciously smooth - delicately fruity, hot green tea brews. Great tasting iced teas with just a touch of sweetness.

WHAT’S SO SPECIAL ABOUT Tg’S HOT BREWS?

Tg’s hot brews are designed to help to make green tea easier on our taste buds so encouraging more folks to enjoy a healthful brew. Tg went back to the source of the tea drinking tradition and to a small organic & ethical plantation high up in the mountains of China where, since ancient times, special preparation methods produce a green tea with a deliciously smooth and slightly fruity taste that folks – both purists and new drinkers will love. The resealable stand-up pouches are non-transparent because green tea must be kept away from light to preserve its goodness. A winner of three Great Taste Awards, Tg comes in pure green tea and in two blends that uses special fruit and botanicals, some familiar and some excitingly new to us.

OOOH! ICED GREEN TEAS

Real brewed iced teas, blended with other ancient wellness ingredients for added vitality

We need your support to help get into shops near where you live, work and play. And we need more drinks—lots more drinks—so everyone can get a chance to enjoy something different, something better. That’s why we’re running a crowd funding campaign starting on 5th September and we’d love you to pledge. Every person who pledges gets a chance to try our amazing brews. Please also spread the word—to friends, on social media—shout it from the rooftops! An old Chinese proverb says it best “A single spark can start a prairie fire”.

CROWDFUNDING FOR A GREENER FUTURE?

Help us to spread the DrinkTg word even further. Support our crowdfunding campaign. We’re looking to grow and help more people discover the power of green tea.

SUPPORT DRINKTg AT: www.drinktg.com drinktggreentea @DrinkTg @drinkteag

23 17

Thrive Magazine / Issue 11 - Autumn 2016

paleo living life the

WIN a copy of Paleo Way by Rosa Rigby. Published by Ryland Peters & Small

www.thrive-magazine.co.uk/ competitions

WIN 18

way

Follow Jenna on Instagram @jennaleahhope www.primalhopeuk.wordpress.com

Jenna Hope is studying a masters in Human Nutrition. After giving up refined sugar over 6 years ago she saw a significant change in both her physical and mental health. Jenna became fascinated by the way food impacts the body and the mind and she’s here to share with you some helpful tips to get you started on that pathway to health.

What is the Paleo way? You may have heard of the paleo diet. However, I like to refer to paleo as more of a lifestyle than a diet; it shouts longevity rather than a short-term fix. The Paleo lifestyle is based around the idea that we should stick to the foods our ancestors would have eaten and focuses on nutritionally optimising our minds and our bodies rather than placing all our efforts on foods which may not adhere to the paleo way. The Paleo lifestyle focuses on eating a large amount of veggies, fruits (mainly berries), raw nuts and seeds, eggs, fish and meats. This may initially sound fairly restrictive, but fear not! The internet has gone mad with ways to make healthier cake and dessert alternatives from paleo ingredients, this ensures you aren’t left with cravings or feeling thoroughly deprived. Natural sweeteners such as honey, maple syrup and coconut sugars enable you to indulge without consuming refined sugars and artificial additives. Although it is important to be aware that these should still be considered as treats and shouldn’t be over-consumed.

Which foods are classed as paleo? For some people they may eat a heavily meat based paleo diet, for others a predominantly fish and veg based and for others a vegan based diet- admittedly this is tougher but it is definitely possible. As times are changing there are plenty of recipes for paleo breads, cakes, biscuits and dairy free yoghurts, milks and even cheese

alternatives. It is all about experimenting with your food and trying new things. One of the reasons why paleo is so popular is because everyone can do it their own way. There’s no number crunching involved in working out your calorie, fat or sugar intakes; it simply focuses on eating real foods. In nutrition there really is no size fits all and paleo is so adaptable that you can make it work for you and your lifestyle. Often people ask what to expect to happen to them when they initially start on paleo. The truth is everyone is different and there is no set timetable of events. However, often people report of weight loss, clearer skin, more energy and less sugar slumps. The first few days may be tough if you’re used to consuming lots of refined sugars and carbohydrates but once you have adjusted to this way of living the benefits soon kick in. People’s blood lipid profiles often improve too; it is not uncommon to have a reduction in cholesterol and improved blood sugar regulation. This results in reduced cravings as blood sugars maintain stability.

Top tips on going paleo

Recip glute e: Vegan a n free n grano d la Dry Ingredients 300g Almonds (Raw) 100g Chopped Almonds (Raw) 70g Pecans (Raw) 200g Cashews (Raw) 100g Brazil Nuts (Raw) 100g Desiccated coconut 50g Linseeds 25g Sesame seeds 100g Pumpkin seeds 25g Poppy seeds 2 tsp Cinnamon 1 tsp Mixed spice Zest of 2 large oranges, juice of 1 large orange

How to make it... 1. Preheat the oven to 180°C 2. Combine all the dry ingredients in a bowl. 3. In a pan heat the coconut oil until liquid and then stir in the rest of the wet ingredients. 4. Add the wet mixture to the dry and ensure all the nuts and seeds are fully coated. 5. Spread the mixture out evenly across one or two lined baking trays and bake for 12-15 minutes. Leave in the oven, with the oven turned off to dry out the granola and give it that added crunch! 6. Serve with coconut yogurt, dairyfree milk or as an on the go snack. ENJOY!!

As a paleo lifestyle may sound daunting at first here are my top tips for living the paleo way without it taking over your life.

For the days you wake up late - throw some in a bowl with some almond milk and berries and you’re ready to go.

1. Ensure you always have a sliced paleo cake and or bread in the freezer - this means you always have a portion on hand.

3. Always keep some nuts or seeds in your bag for the times you’re out a little longer than expected and you want to prevent a blood sugar crash.

2. Batch cook - you can make a super simple paleo granola which is lower in sugar than shop bought ones and can be stored in jars for weeks.

I hope these tips are helpful and that this article has provided a little more insight into the paleo diet and why it may be beneficial for you. 19

Many people are probably familiar with the term ‘intermittent fasting’. We look take a look at the pros and cons of intermittent fasting and what it involves. Feature Article by Nutritionist - Alex Georgiou

(artificial sweeteners are not allowed as they still trigger your body to release insulin).

cope with apted to d a y ll a od.intake. s are actu stricted fo Our bodie re f o s d perio extended

What is Intermittent Fasting?

In very simple terms intermittent fasting is an eating pattern with a cycle of eating periods and fasting periods. It isn’t about which foods you eat but, when you eat them. There are various ways to carry out intermittent fasting. The most extreme is the Eat-Stop-Eat method where you eat nothing from dinner one day until dinner the next day (24hrs). There is also the 5:2 diet which restricts calorie intake to 500-600 calories on two days per week with the other five days consuming a regular diet. If like me though, the thought of going a whole day without food or severely restricting your calorie intake fills you with horror, then fortunately there is an easier but equally effective option.

Introducing the 16/8 method

This type of fast allows you to eat your normal diet but within an eight-hour period, which means you are fasting for the remaining 16 hours of the day. You can either skip breakfast and eat between the hours of 12pm – 8pm for example or skip dinner and eat between 9am – 5pm. Personally I find it easier to skip breakfast but everyone is different and you have to go with what works best for you. No food is allowed during the fasting period (unless it’s the 5:2 diet) but you can drink water, coffee, tea and other non-caloric beverages with no sugar or artificial sweetener

References: 1. http://www.sciencedirect.com/science/article/pii/ S0104423013000213 2. http://www.ncbi.nlm.nih.gov/pubmed/24993615 3. http://www.ncbi.nlm.nih.gov/pubmed/20921964 4. http://www.ncbi.nlm.nih.gov/pubmed/1548337 5. http://www.ncbi.nlm.nih.gov/pmc/articles/ PMC329619/

What Are the Health Benefits of Intermittent Fasting?

Humans have been fasting for thousands of years, sometimes it was done out of necessity in times of famine or lack of available food. In other instances, various religions, including Islam, Judaism, Christianity and Buddhism have emphasised fasting during certain periods. Our bodies are adapted to cope with extended periods of restricted food intake. Does this mean it’s healthy though? For most people it is and the benefits include the following: • Various changes occur in the body when we don’t eat for prolonged periods. Our bodies undergo hormonal, genetic and cellular repair processes in order to survive and stay healthy during a period of famine (1). • In a fasted state we can improve blood sugar control, fasting insulin and insulin sensitivity (2, 3) as well as dramatically increase our levels of human growth hormone (4, 5). • It is also a great way to lose weight and burn fat (6). • There is also good evidence that fasting can activate ‘anti-aging’ genes and extend life span (7, 8). • Cognitive function and neurological health may also improve (9, 10).

With so many health benefits it seems like a no-brainer to adopt this dietary habit, especially if it allows you to skip breakfast as this is often rushed due to our busy schedules. I recommend this type of diet to clients who are looking to lose weight as well as those with Type 2 diabetes or metabolic syndrome. It suits most people but there are exceptions when intermittent fasting isn’t recommended.

When is Intermittent Fasting Not Recommended?

This type of dietary regime can place extra stress on the body which means it’s usually unsuitable for those who are experiencing chronic stress, ‘adrenal fatigue’/HPA axis dysfunction, or are not sleeping well. Due to hormonal disruptions these health conditions make it difficult for the body to keep blood sugar stable, so skipping meals can make matters worse. It may also be unsuitable for those who struggle to get enough calories or who are underweight. I would also not recommend such a diet to anyone who has a history of an eating disorder or food restriction, by providing a further reason for the person to restrict or control their food intake. Finally, it may have a negative effect on fertility (unless being overweight is a potential cause of infertility) and this isn’t a diet recommended during pregnancy.

• Inflammation may be reduced (11). • Cardiovascular health may also be enhanced (12).

6. http://www.ncbi.nlm.nih.gov/pubmed/20921964 7. http://www.ncbi.nlm.nih.gov/pubmed/15741046 8. http://www.ncbi.nlm.nih.gov/pubmed/17913594 9. http://www.ncbi.nlm.nih.gov/pubmed/16899414 10. http://www.ncbi.nlm.nih.gov/pubmed/24886300 11. http://www.ncbi.nlm.nih.gov/pubmed/23244540 12. http://www.ncbi.nlm.nih.gov/pubmed/23171320

Inflam

mation m fasting ay be reduc ed on style d a iet pla n.

Thrive Magazine / Issue 11 - Autumn 2016

q r

r w y u

Intermittent fasting friend or foe?

w y u i

Follow @Consciousnutri www.conscious-nutrition.co.uk

r q

Thrive Magazine / Issue 11 4 - -Winter Autumn 2015 2016

All about

quinoa

What exactly is it?

Let’s clear something up - it’s pronounced “keen-wah,” and this protein-packed grain contains every amino acid available. It is particularly rich in lysine, which promotes healthy tissue growth throughout the body.

Where does it come from?

Strictly speaking, quinoa is in fact a seed and not a grain. It’s derived from South America and can be ground down into a flour form.

twice as much water as quinoa, then cook, uncovered, until the quinoa has absorbed all of the water.

The low down on quinoa.

It really is a super seed. When it’s in the flour form it is the ideal ingredient to cook with. It works beautifully in any type of bread recipe as the main ingredient in muffins or cakes and also as a porridge. Include quinoa in your diet for an all round boost of protein and fiber.

The Incas thought of quinoa as the ‘mother of all grains’, and history of quinoa dates back almost 3000-4000 years ago. When the Spanish conquered Central & South America they forbade the cultivation of the seed which almost saw it become ‘extinct’. Qunioa comes from a species of the goosefoot plant and can range from purple, green or red.

We’ve gone quinoa mad!

Quinoa has taken the health food market by storm recently, with quinoa porridge and quinoa based smoothie bowls taking center stage on instagram. But why is this powerful seed so popular? Well, it’s partly down to the fact it is gluten free and most other grains contain gluten.

Quinoa Porridge

with Pecans

It’s also protein rich and with the recent focus on which types of protein are good for us. Quinoa has taken centre stage. It’s not surprising that quinoa supports good health, as it’s one of the only plant foods that’s a complete protein, offering all the essential amino acids in a healthy balance. Not only is the protein complete, but quinoa grains have an usually high ratio of protein to carbohydrate, since the germ makes up about 60% of the grain.

Making, baking and eating it.

Cooking with quinoa can take a bit of getting used to. The last thing you want is a soggy bowl of mush. For perfectly fluffy quinoa, use 22

Recipe from: www.poweredbyvegies.com.au

ts... Ingredien inoa u q p cu •1 er conut wat • 2 cups co ol dates • 2 medjo on on cinnam o p as te •1 extract a ill n va n o • 1 teaspo

and add jool dates Make it... Chop med l. el act. w tr a o ex Rinse quin and vanilla simmer cinnamon d ith an w il a o o b to quin g to the rin B . er tender. at is w nut water and t u Add coco n co co so use a a absorbs (you can al until quino a grill pan n o chopped as a, an an Grill ban grilled ban ith w p To ). normal pan milk. d coconut pecans an

Thrive Magazine / Issue 11 - Autumn 2016

Quinoa Nutrition

Protein: 8 grams. Fiber: 5 grams. Manganese: 58% of the RDA. Magnesium: 30% of the RDA. Phosphorus: 28% of the RDA. Folate: 19% of the RDA. Copper: 18% of the RDA. Iron: 15% of the RDA. Zinc: 13% of the RDA. Potassium: 9% of the RDA. 10% RDA for vitamins B1, B2 and B6. Calcium, B3 (niacin) and vitamin E.

Our â&#x20AC;&#x2DC;what is it calledâ&#x20AC;&#x2122; feature introduces some of the more unfamiliar fruits, veggies and ingredients. Tweet us to suggest which unusual ingredient we focus on next time.

#whatisitcalled Follow Thrive on twitter @thrivefeelalive Facebook www.facebook.com/ ThriveFeelAlive

Thrive Magazine / Issue 11 - Autumn 2016

FOOD CHANGED MY LIFE

Rebecca Cotterall tells Thrive how Nutrition enabled her to recover from chronic fatigue, and led her to graduate in Nutritional Therapy at CNM (College of Naturopathic Medicine), so that she can help others. At the age of 13 I was struck down by exhaustion and severe fatigue. I couldn’t get out of bed, and struggled to chew my food. I was diagnosed as having Chronic Fatigue Syndrome (CFS), for which there is no ‘cure’. Overnight I had gone from being a keen swimmer, to someone who was much of the time either bed-bound or confined to a wheelchair, and who required full time care. I had been a top grade student, but after becoming ill I went to a special school, only for about 3 hours a week. As well as low energy, muscle weakness and generally feeling ill, some of the most frustrating symptoms about CFS include poor short-term memory and brain fog.

A chain of events put me in touch with a doctor who took a completely different view of CFS and who had helped many sufferers. I put my mind to studying as much as I could, and managed to get to college and then on to University. Three weeks into uni I had a severe relapse and found myself back home with my parents. I ended up with severe depression, and was prescribed antidepressants and CBT.

A chain of events put me in touch with a doctor who took a completely different view of CFS and who had helped many sufferers.

As she attributed much ill health to a modern western diet, she put me on a ‘Stone-Age’ diet which was worlds away from my diet of processed foods and cordial. She also put me through a series of tests to identify nutritional imbalances, heavy metal toxicity and mitochondrial function, I then followed specific detox and supplement regimes designed to address these.

impact of nutrition on health. Now, the wheelchair is shelved and I lead an active life.

A specialist laboratory also confirmed that my blood showed positive for Lyme Disease, so I underwent a herbal protocol to kill off the Lyme Bacteria, which I’d probably had from the age of eight when I was bitten by a tick.

The most exciting thing for me when I graduated in Nutritional Therapy in 2015 was opening my clinic, where I specialise in Chronic Fatigue/Lyme. I love seeing my clients’ progression, and I feel it gives them hope as they can see how much I have improved. My clinic is very busy, but practising doesn’t feel like work to me. I only wish more people were aware of the power of good nutrition.

It took about a year on my new regime before I felt a significant improvement, but the change was profound. Having realised the power of nutrition and how much better natural remedies made me feel, I decided to study nutrition. I investigated what was on offer and found some courses heavily based on pharmaceutical or food company research. I enrolled at CNM because their approach is very natural and holistic. I could also study at weekends and rest throughout the week. They were very supportive in letting me take longer to complete my studies. During that time, I managed to get myself fully better bit by bit, through my increased understanding and all the relevant knowledge I was gaining about the

Having realised the power of nutrition and how much better natural remedies made me feel, I decided to study nutrition.

CNM (College of Naturopathic Medicine) is the UK’s leading training provider in a range of natural therapies, including Diploma Courses in Nutrition, Herbal Medicine, Acupuncture, Homeopathy, Naturopathy, and Natural Chef Training, all based on the naturopathic approach. Colleges across the UK, Ireland, Finland, and the USA. For further information visit www.naturopathy-uk.com or call 01342 410 505.

Thrive Magazine / Issue 11 - Autumn 2016

It took about a year on my new regime before I felt a significant improvement, but the change was profound.

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

www.naturopathy-uk.com

Thrive Magazine / Promotion

smart. sassy. social. Banish those stale bags of bi/er green tea dust. Tg is here. Organic whole leaf green tea at its delicious best, some blended with ancient wellness fruit & botanicals. Like nothing you’ve brewed before. 15 pyramid bags in a non-‐transparent resealable stand-‐up pouch so freshness and great taste stays in. Drinkup.

This is no pricey “new age” plant sap. This is Tg. Great tasHng iced teas with just a touch of sweetness. “Really, Mary, there’s nothing like it”. Refreshingly delicious, real brewed green tea, blended with ginseng and special fruit including the new Jujube super fruit! 330ml PET. All natural and low in sugar. Designed and bo/led in the UK. Please support our crowd funding campaign to help make them available everywhere. Drinkup.

Visit www.drinktG.com for more info & to order oUr delicious teas share a photo on instagram @drinkteag

Tweet us @drinktG

l ra Im perfectly Natu

We’re a nation that is deprived of sleep! From new mums desperate to get a few hours sleep, through to elderly people who find they’re constantly getting up in the night, it seems sleep can elude many of us.

ac e-

Actually research shows that waking up in the night and getting so called ‘interrupted sleep’ isn’t necessarily a problem, it’s all down to our individual body clock.

e Janey L

What is important, is that we’re able to relax and not feel stressed if we do wake up. It’s a good idea to adopt a healthy sleep routine, such as developing a rhythm, not keeping electronic equipment in your bedroom and definitely not using your smartphone as an alarm clock! Trying some easy yoga stretches just before bed, can be helpful. As can practising meditation or visualisation techniques.

Natural products for a good nights sleep...

If you do wake-up, rather than reading, try journaling instead. Keep a notebook by the bed and just write. It becomes almost a stream of consciousness and it’s shown to combat stress. If you have had a dream, write down what you can remember about it, you never know it could give some insights into your subconscious mind. Make sure you don’t eat a heavy meal too late. Also try eating certain foods that are high in tryptophan - which aids sleep. These including turkey (if you eat meat) and lettuce. Try a calming drink of chamomile tea and a few drops of essential oil of lavender on your pillow to help you nod off. Here’s a few natural suggestions to get a good nights sleep the natural way. Viridian - Cherry Night Powder This tasty and nutritional nightcap can work wonders. It’s an easy to take, once-a-day supplement, just add to a glass of water or juice. It includes Cherries, Dates, Glycine and Magnesium, which together will help ease your mind and aid a good night’s sleep.

Bio Pathica - Neurexan A natural homeopathic formula to help restlessness and an overactive mind - can help with

r eG

kind to your insomnia. It works to restore the body’s natural sleep cycle, providing renewed energy and mental clarity during the day, while allowing for gentle relaxation with a calm mind at night. Bio Protective Systems – Home Harmoniser The Transformer 28-4G is designed to neutralise and harmonise your living environment once it’s been aligned to the Magnetic North, offering a protective zone of 66 metres radius. It works by neutralising the pulsed EMF radiation and creates an ‘interference’ and additional positive energy, sending out positive frequencies. This can help reduce EMF-related headaches, fatigue, restlessness and promote relaxation for a better nights sleep.

and Clary Sage to soothe the senses while calming and relaxing the body. Helping you to achieve restful sleep. Amethyst Crystal Candle – Zephorium Pure coconut wax, infused with lavender and geranium. Invoking deep relaxation and stress release. Hints of fresh rosemary, basil and bergamot remind us of the beauty of nature, allowing nature to lead us towards our natural state of peace, freedom and well-being.

Happy ZZZZ’s

BetterYou - Magnesium Oil Goodnight Spray This natural aid to restful sleep combines 100% natural essential Magnesium with Chamomile, Bergamot

Thrive Magazine / Issue 11 - Autumn 2016

The

essential way to

Relax...

mas

Follow Organic Aroma @OrganicAro organicaromasaromatherapy

â&#x20AC;&#x153;Such a beautiful and well crafted machine from a great company. I enjoy my diffuser daily and recommend it to friends and family. This diffuser is quiet and makes the finest oil mist. Very happy with my purchase and I love the raindrop shapeâ&#x20AC;?. Jasper L. - Customer 28

Thrive Magazine / Promotion

Need help elevating your mood?

Essential oils have been used for many years to help with symptoms of low mood such as fatigue, sadness, loss of appetite and low self esteem. They are a perfect choice for those who would prefer a more natural approach to medication.

How essential oils can help you relax and sleep

Essential oils like lavender are often used to aid relaxation and sleep. Chamomile, lime and cedarwood are also wonderful to aid relaxation and sleep. Our Serenity Blend of oil could help treat insomnia.

Why use a nebulizing diffuser?

Our Bernoulli’s Principle nebulizing diffusers don’t require heat or water. Handmade with love and care, each diffuser uses handblown pyrex glass and high-quality plantation hardwood. There are so many plastic, water and heated diffusers on the market - cheap, less safe and not as effective. Not our diffusers! All Organic Aromas nebulizing diffusers work without the need to heat up the oil or add water to the unit. Why? Because we use the Bernoulli Principle - a theorem of fluid dynamics that provides the best results when diffusing essential oil.

Why Organic Aromas?

We combine knowledge and experience with technology to create our nebulizing diffusers and to craft our essential oil blends. You don’t even have to worry about switching the diffuser off, as all of our diffusers will automatically switch off after two hours (by which time, you will hopefully be fast asleep!)

Using essential oils for focus and clarity

Certain essential oils such as rosemary, basil, peppermint and clary sage can help you focus and gain clarity! Many studies have shown how these oils have a positive effect on the brain. When the oils are inhaled, the molecules penetrate the nose’s mucous membrane and stimulate the limbic system of the brain. The limbic system controls our

moods/emotions, which is why essential oils can have such a powerful effect on how we feel! Try our Energy Blend for increased productivity and concentration.

Natural relief using essential oils

Our diffusers and pure essential oils can help you manage minor pain at home! If you frequently suffer from headaches, muscle pain, or inflammation, then there’s an essential oil for you. Of course if you have any serious or undiagnosed pain, you should always see your doctor. The best oils to use in your nebulizing diffuser when in pain are sandalwood, eucalyptus and peppermint. Lie back, relax, breathe in the oils and let them work their magic!

Fight illness and breathe easier with a Nebulizing Diffuser

We all know that feeling of tiredness, a tingling in the back of your throat and a runny nose. Standard cold remedies may help, but only really work to suppress your symptoms. They do nothing to prevent illness or shorten the duration. Obviously when it comes to illness, prevention is better than cure. Cleaning surfaces in your home, regularly with essential oils (mixed with water) can help stop the growth of germs. Diffuse antibacterial essential oils like tea tree, lemon, eucalyptus and cinnamon and use in your home, your car and at work. Using our Burglars Blend, the atomized essential oil particles in the air will continually diminish the presence of harmful foreign bodies. If you’re already feeling a little under the weather, you can make a compress for your head using peppermint, lavender, citrus and tea tree essential oils. Alternately, a few

drops in a warm bath can be soothing and the steam will help you breathe more easily. Feeling congested? Massaging diluted eucalyptus, cedarwood, peppermint and rosemary oils around your chest and neck can help - it will also help with a runny nose or cough.

Natural insect repellants

Summer is a wonderful time - who doesn’t love sitting outside enjoying nature? But pesky insects can very quickly ruin our relaxation and fun! Nobody wants to be batting away wasps or warding off insect bites! That’s where essential oils can help. For a safe, longer-lasting solution, pop our 100% Pure Citronella Oil in your diffuser. Not only does it smell great, it will ward off those annoying bugs so that you can enjoy yourself!

Here’s how it works: With this method the essential oil is not diluted by water, so it does not lose power. Also, as no heat is used, the chemical structure of the essential oil is not altered. With the essential oils never having come into contact with plastic, they reach you in their natural state, providing you with all of their original therapeutic benefits. There are lots of sizes, shapes and varieties to choose from! Find out more at www.organicaromas.com 29

Because we all need Vitamin D The Department of Health recommends that everybody in the UK supplements Vitamin D DLux Vitamin D Oral Sprays, fast and convenient â&#x20AC;&#x201C; more eďŹ&#x20AC;ective than tablets or capsules.

Vitamin D absorption rates BetterYou DLux1000

52% greater absorption

Leading vitamin D tablet

A recent study showed DLux1000 increases vitamin D levels faster than vitamin D tablets. The absorption increase after taking DLux1000 was 30.24% compared to 21.17% using tablets.

Available at selected Holland and Barrett stores and online at www.hollandandbarrett.com

24- 30TH OCTOBER

Autumn sunshine Everything on this planet of ours needs sunlight, we need it for growth and for happiness. As the nights start to draw in and Winter rears it’s head once again. More and more of us will find that our daily routine simply doesn’t allow us to spend much time outdoors, in sunlight. About ninety per cent of our essential vitamin D must come from other sources such as the skin’s unprotected exposure to the sun, yet those of us living in the UK have dramatically reduced levels of sunshine due to the weather, frequent use of sun cream, and an increasing internal existence. With just 10 per cent of vitamin D available through diet, and with increasingly sedentary, indoor lifestyles now the norm, people not sufficiently exposed to the sun may not synthesise sufficient vitamin D in order to meet physiological requirements.

Recent vitamin D guidance by Public Health England has once again highlighted the UK-wide issue of vitamin D deficiency. Sunlight delivers so many benefits to our bodies. Sunshine warms and reinvigorates every cell in our body; also aiding the secretion of Vitamin D. Vitamin D is responsible for the intestinal absorption of calcium and phosphorus to maintain health bones. Vitamin D also plays a pivotal role in the modulation of the immune system.

Are you getting enough

Vitamin D?

There are various types of vitamin D that are important for the human body these being vitamin D2 which is synthesized by the plants and vitamin D3 which is made by the skin in the exposure of ultra violet light. Both are beneficial however, only 10mins of sun exposure will give you adequate amounts of vitamin D.

A unique micro nutrient

Vitamin D3 is a very unique micro nutrient, it may also have an affect on maintaining a healthy weight. It acts as a hormone that could play a role in the proper regulation of several body processes, including regulating the immune system and also controlling our metabolism. Our bodies can only produce Vitamin D3 if we are exposed to sunlight or by taking a daily supplement.

Vitamin D rich foods

We can absorb Vitamin D from some food types, including shitake and button mushrooms, Mackerel and most oily fish including salmon. Apart from fabulous oily fish, you should also include shrimps and seashells in your diet and to keep your levels topped up consider taking a supplement. To boost your happiness and health think about taking a vitamin D supplement to stay strong, happy and healthy and when everyone around is suffering the sniffles you’ll be smiling.

So why is Vitamin D important for us? Vitamin D3 is a very unique micronutrient that may have an affect on maintaining a healthy weight. It acts as a hormone that could play a sweeping role in the proper regulation of several body processes including regulating the immune system and also controlling our metabolism.

Thrive Magazine / Issue 11 - Autumn 2016

meet chloe madeley

@MadeleyChloe www.facebook.com/

W www.fitnessfondue.com

I think quite simply that people feel better about themselves, both mentally and physically, when they know they are eating clean, healthy foods.

Get som e key fit tips from www.fitn Chloe a essfond t ue.com

Thrive Magazine / Issue 11 - Autumn 2016

Health & Fitness is a jounrey with chloe madeley - personal trainer and tv star

Where and when did your passion for health, fitness and nutrition begin? Three years ago now I was working in television. I had a four week work lull which luckily coincided with me meeting my now ex boyfriend, who was a PT.

What does your perfect pre/post workout/gym meal look like? Pre and post gym meals are my favourite meals of the day as they are the only meals I eat that include starchy carbs! I’ll usually go for sweet potato fries and maybe breaded chicken or brown rice with a homemade

If you slip up, that’s ok and normal, it happens to us all, but most importantly - don’t give up! He offered to train me and school me in nutrition for the entirety of my break, and I agreed. The first time he took me into the weights section, I was hooked. When I watched him PT his clients, I was jealous. My life did a complete 180 in those four weeks, I started my fitness qualifications a few months later and never looked back.

How do you think food has changed you personally - in a physical, mental and spiritual way? I think for humans, food is a huge source of pleasure. You become acutely aware of this when you do what I do, and food takes a more scientific and less pleasurable role in your day-to-day life. You quickly realise that 99.9% of social occasions depend upon food and drink. My stance on food has now seen both sides of the spectrum, from eating to live and living to eat, and both are enlightening in completely different but equally important ways.

chicken curry, or even oats and chocolate protein powder if I have a sweet tooth! Basically, carbs and protein!

What are your thoughts on the explosion of healthy blogs and websites just now? What do you think is driving the trend? I think quite simply that people feel better about themselves, both mentally and physically, when they know they are eating clean, healthy foods. The same goes for exercise. I think we are living in a visual age where

on that seventh day, I need to either have a cheat day (lots of starchy carbs), or a big old cheat meal (pizza for example is an ideal carb load cheat). This refuels the glycogen stores in my muscle and liver, allowing me to keep my energy and strength up, and also keeps me sane for the rest of the following week.

What’s next for you in 2016 and beyond? I plan to launch a nutrition app, and potentially, a book too!

How do you handle any negative comments you may receive on social media when it comes to body image? What advice do you have for others who go through this experience too? I think if you receive negative comments, when you love what you do and how you look, it’s easier to pay it no notice at all. Some people just really hate to see confidence in people - it can be intimidating. It’s just the way of the world unfortunately. I think if you receive negative comments and you aren’t happy with how you look, change it. If you want to lose weight or get in shape,

Pre and post gym meals are my favourite meals of the day as they are the only meals I eat that include starchy carbs! people love to look at things that they enjoy. Be it clothing, bodies, make up or food hence the rise and success of apps like Instagram.

trust me when I say that you absolutely can. It just takes force of habit.

Do you believe in cheat or treat days when it comes to healthy eating?

Push yourself. Hold on tight. If you slip up, that’s ok and normal, it happens to us all, but most importantly - don’t give up! Keep going. YOU WILL GET THERE!

Yes, absolutely. For me personally, my diet is very strict and I train six days a week, so

Find Chloe over at: www.fitnessfondue.com

Stacked with avocado cream for an added boost of healthy fats.

Itâ&#x20AC;&#x2122;s a super stacked burger - think you can take a bite without splodging?

Delicious Inside Out Burger 34

Thrive Magazine / Issue 11 - Autumn 2016

Perfect Inside Out Burger with carrot and courgette and served with avocado cream

ingredients (serves 1)

how to make it... Preheat the oven to 190Ë&#x161;C (fan assisted)

The burger 4 large carrots 3 small courgettes 1 ramero pepper 1 small onion 1 egg 2 cloves of garlic 2 tablespoons sesame seeds 1 tablespoon sesame oil 1 tablespoon chopped fresh parsley Pinch salt and course black pepper Fresh basil to serve

Prep the veg by peeling the carrots, onion and garlic. Dice the onion and garlic into small pieces. Cut the Ramero pepper into 2 inch pieces and slice one courgette into thin rounds, roast in the oven in a little olive oil and salt for 10 minutes for the courgettes and about 20 minutes. for the peppers.

Avocado Cream 1 avocado 1 tablespoon extra virgin olive oil 1 tablespoon lemon juice 1 teaspoon apple cider vinegar 1 garlic clove Pinch of salt and course black pepper

For the avocado cream, simply blitz all the ingredients together using a food processor or hand blender. For the lemon tahini, simply mix in a small bowl or shake well in a jam jar.

In a food processor or with a grater, shred the carrot and the remaining two courgettes. Heat in the microwave for 5 minutes to soften. Transfer to a muslin cloth and squeeze out any excess water. Sweat the onion and garlic in a little olive oil on a low heat until translucent. Combine the onion mix with the grated vegetable and all the remaining burger ingredients. Press into burger shapes, place on slightly oiled baking tray and roast in the oven for about 20 minutes until cooked through. Flip half way through.

Fill the carrot and courgette burgers with the avocado cream, lemon tahini, peppers, roasted courgette and fresh basil and youâ&#x20AC;&#x2122;re good to go.

Lemon Tahini 1 tablespoon tahini 1 tablespoon extra virgin olive oil 2 tablespoons water 1 teaspoon lemon juice pinch of salt and coarse black pepper

easy

@paleocrust paleocrust @paleo_crust

More Recipes from Jo over at: www.paleocrust.com

paleocrust

Thrive Magazine / Issue 11 - Autumn 2016

Raw Triple Chocolate Cake

By Martyn Brook, Nutty Directer and Founder of NIYM Ltd.

with chocolate topping and vanilla cream

Raw

ingredients... Cake Base 200g sunflower seeds 50g pumpkin seeds 200g dates (without stone) 40g cacao butter (melted) 60g desiccated coconut 20g cacao powder Chocolate Topping 300g cashew nuts 80g cacao butter (melted) 100g cacao powder 100g maple syrup 10g vanilla powder or vanilla essence 300ml water Vanilla Cream 500g cashew nuts 125g maple syrup 100g cacao butter (melted as described in cake base recipe) 10g vanilla powder or essence 500ml water

how to make... (makes 1 delicious cake - serves 12) Make the cake base Over simmering water, in a bowl melt both the cacao butter for the cake base, and the cacao butter for the cake topping. You can also do this in a dehydrator if you have one. In a suitable food processor, mix both the sunflower seeds and pumpkin seeds and process until finely chopped. Once finely chopped, add the dates, coconut, and cacao powder. Blend again until finely chopped. Add 40g of the melted cacao butter and keep processing until a dough is formed. Put the finished cake base mixture into a 25cm cake tin, levelling out by using your hands or alternatively a spatula, until you have an even base. Place in the fridge for at least 1 hour. Make the chocolate topping In a suitable blender, add cashews, cacao butter, cacao powder, and maple syrup (or coconut blossom sugar mix if preferred, see note below), and blend at half speed for about two minutes. Then slowly pour in the cacao butter. Turn the speed up slowly from low to high, and blend until a rich creamy texture is met. This should be achieved in a few minutes. Make the vanilla cream Place all vanilla cream ingredients (except the cacao butter) into the food processor and blend at half speed for about two minutes. Turn speed down to low, and slowly add the remaining melted cacao butter. Blend slowly at first and then high speed. Keep blending on high speed until a smooth and creamy texture is reached. Pour into suitable container and place in fridge for twelve hours or until set. Assemble the cake Remove the cake base from fridge after at least one hour. Pour the chocolate mix over the base, gently tap the tray on a smooth firm surface to remove any excess bubbles and place in fridge to set for at least 2 hours. Once set, decorate using the vanilla cream and fresh fruit â&#x20AC;&#x201C; enjoy! Note: You can also substitute the NIYM coconut blossom sugar for the maple syrup by dissolving it in 100ml of the water at a low temperature.

All ingredients used in the recipe are from: www.niym.com

Thrive Magazine / Issue 11 - Autumn 2016

Zesty Tuna Patties made with oatbran and lemon zest

Tuna Patties (serves 2) What you need: non- stick pan

to make it... the perfecthowspring salad 1 can tuna (drained) 1/2 cup oat bran 1 free range egg 1 tsp mustard 1 tsp lemon zest 1/2 tbs lemon juice 1 tbs parsley (chopped) 1 tbs chives (chopped) jalapeno slices (optional)

1 tsp olive oil 1/2 tbs water (a little extra if needed) Dash of olive oil and a little butter for cooking Salt and Pepper for seasoning 1 tbsp fresh parsley, finely chopped

Recipe created by Chandre www.FoodingIt.com facebook.com/FoodingIt @FoodingIt @fooding_it

Drain tuna. In a medium bowl mix all the tingredients except the olive oil ad butter kept for cooking. Season with salt and pepper. Divide the mixture into two parts and form balls. Place on a plate with wax paper. Flatten into a patty.

rec-

ingredients

Cover with cling film and refrigerate for an hour or until ready to cook. Please note that you can cook them straight away but this helps them keep their form.

Heat a pan with olive oil and a little butter to medium-high heat. Place the tuna patties into pan and sauteâ&#x20AC;&#x2122; for 3-4 minutes on each side. They must be beautifully browned.

Serve with a side of your choice. A lemon wedge, healthy Tzatziki or tartar sauce are perfect additions.

Thrive Magazine / Issue 11 - Autumn 2016

Matcha Vanilla Nana Ice Cream served with a delicious hard shell cacao sauce We can remember the magic of chucking some frozen bananas in the blender to create soft scoop nana ice cream for the 1st time. Much the same as when we were kids pouring â&#x20AC;&#x2DC;Ice Magicâ&#x20AC;&#x2122; sauce (as it was called back then) all over a mountain of ice cream and watching the syrup turn into a hard shell of chocolate.

ingredients For the ice cream: 3 frozen bananas Generous handful of frozen spinach 1 tsp matcha green tea powder Seeds from 1 vanilla pod, or 1 tsp vanilla bean powder For the hard shell raw cacao sauce: 3 tbsp melted coconut oil 2 tbsp cacao powder 3 tbsp maple syrup

how to make it...

(serves 2) First, prep the chocolate sauce by mixing the melted coconut oil, cacao powder and maple syrup. Leave ready to pour all over the ice cream. Blend the frozen bananas, spinach, matcha and vanilla until thoroughly blended into a smooth soft scoop ice cream. Serve straight away, pouring the raw chocolate sauce over the ice cream and watch the magic happen as it hardens on the surface. Top with chopped nuts, coconut, or whatever healthy toppings you fancy.

Recipe from MT Real www.mt-real.com www.mt-real.com @mt.real @MTRealFood

Matcha green tea is said to have 137 x the antioxidants of regular green tea... 38

In a study in India, the high levels of antioxidants present in virgin coconut oil reduced inflammation and healing arthritis more effectively than leading medications.

vegan

Top with chopped nuts, flaked coconut, or cacao nibs for a deliciously, healthy treat.

Matcha Vanilla Nana Ice Cream 39

Cauliflower is one of those vegetables that I think is vastly underrated, but you can actually create so many wonderful sweet and savoury dishes to transform cauliflower into something really delicious!

Turmeric Roasted Cauliflower 40

Thrive Magazine / Issue 11 - Autumn 2016

Turmeric Roasted Cauliflower with sweet tahini dressing and pomegranate ingredients (serves 2)

Roasted Cauliflower 1/2 cauliflower sea salt pepper 1/2 tsp turmeric ground coriander garlic granules tsp rapeseed oil Tahini Dressing 1 tbsp tahini 1 tsp rapeseed oil 1 garlic clove (crushed) sea salt pepper 1/4 lemon 1/2-1 tsp maple syrup fresh parsley pine nuts pomegranate seeds

how to make it... Preheat your oven to 180Ë&#x161;C Cut the cauliflower into florets and season with the oil, salt, pepper and other spices. Massage everything together to insure that all of the cauliflower is evenly coated. Roast in the oven for around 30 minutes. Meanwhile, to make the dressing, combine all of the dressing ingredients and mix well. Add in as much or as little water as needed to reach a slightly runny (but not too runny) consistency. When your cauliflower is done, serve onto a place and sprinkle with a handful of pine nuts, pomegranate and fresh parsley. Drizzle over the dressing and enjoy! ENJOY!

@Charleys_health @charleyshealth/ Thanks to Charley for this recipe:

www.charleyshealth.co.uk

More recipes over at:

www.charleyshealth.co.uk 41

Thrive Magazine / Issue 11 - Autumn 2016

Cleansing Green Soup with delicious gluten & dairy free flax bread ingredients 1 large onion 1 large leek 1/2 head of cabbage (any kind of cabbage, and you could also use cauliflower!) 3 stalks celery 3 cups chopped broccoli florets 4 large kale leaves large bunch parsley 1 clove of garlic salt and pepper to taste 1 litre vegetable stock 2 tbsps olive (or other cold pressed) oil

how to make it... (serves 2)

Roughly chop all ingredients In a large (2 litre) saucepan, sauté onion leeks, garlic and celery in 2 tbsps cold pressed oil. When soft and translucent, add the vegetable stock and cabbage. Bring to the boil and simmer until cabbage is cooked but still al dente. Add the broccoli and simmer for another three minutes and then take off the heat. Add the raw kale and parsley. Whizz with a hand blender until smooth and creamy. Check for seasoning and add salt and pepper to taste. Freezes well or can be kept in the fridge for up to 4 days.

PruvHolisticHealthandLifestyleCoaching

caccia’ style loa

@pruvwellness

makes 1 large ‘fo

@Pruvwellness

Gluten, grain and dairy free flax bread

www.pruv.co.uk

ingredients 2 cups flaxseed meal 1 tablespoon baking powder (yes, it’s quite a lot!) 2 sachets stevia powder (approx. 1 tsp) 1 tsp salt 5 free-range, organic eggs 1/2 cup organic oil 1/2 cup water Optional flavourings: sprigs of rosemary, basil or coriander, cumin or fresh chillies for savoury loaves, cinnamon, banana, sultanas or raw cacao for a sweet loaf.

how to make it... Heat oven to 200˚C Combine all dry ingredients (including any flavourings) and mix thoroughly. In a separate bowl, beat the eggs thoroughly and whisk in the oil and water. Add the banana now if using. Add the wet ingredients to the dry ingredients and stir until well combined. (Add sultanas now if using). Leave to stand for 2-3 minutes until the mixture has stiffened enough to hold its own shape.Tip onto a lined baking tray. Decorate with herbs or chili if required.

Wheat, dairy, grain and gluten free, this is a high protein paleo option. This loaf can be sliced and toasted, served warm out of the oven with soup or slathered in nut butter for a delicious snack. 42

Pop into hot oven and bake for 30 minutes or until a skewer comes out clean. Can also be baked in muffin tins, in which case reduce cooking time to 25 minutes).

This is the perfect recipe for a light lunch or supper. Easy to prepare and, because it contains both raw and cooked vegetables it is the perfect food for providing optimum nutrition and supporting all your natural de-tox pathways.

Packed full of cleansing greens, including kale, parsley, cauliflower or cabbage.

Cleansing Green Soup 43

The protein packed crust is filled with egg filling, along with loads of seasonal veggies.

Made with the super grain - teff. Teff is packed with protein, calcium and iron.You can find teff as whole seeds (tiny and crunchy like poppy seeds), or ground into a flour.

Autumn Roasted Veggie Tart 44

Thrive Magazine / Issue 11 - Autumn 2016

Autumn Roasted Veggie Tart made with the super grain teff and seasonal veggies

ingredients (serves 8) 300g ground almonds 165g teff or teff flour would also work great too) 2 eggs 5 tbsp melted coconut oil, plus extra to grease the dish generous pinch of unrefined salt For the filling: 6 eggs 4 asparagus spears 1 small portobello mushroom 1/2 pepper 100g goats cheese (optional) Unrefined salt and pepper to season

how to make it... Grease a flan dish generously with coconut oil, and preheat the oven to 160Ë&#x161;C. Place all of the pastry ingredients in a good food processor and mix thoroughly. The dough should stick together when pressed but should still be a little crumbly. Press the dough into a large ball and then put the ball of dough in the centre of the dish and then push it outwards so that it spreads thinly across the bottom to approx 5mm thick on all sides. This dough is quite malleable and so you can repair any cracks by gently pressing back together and using spare bits of dough as filling material. Place in the oven to blind bake for 10minutes. Start to prep the filling while the case is baking. In a bowl, whisk the eggs and season. Then chop all of the veggies into thin strips, and cut up your goats cheese into chunks. Pour the eggs into the pastry case and then place the veggies and cheese into the eggs. We love the rustic look and so arrange these all criss crossing. Bake for 40-50 minutes until just set. Note that cooking time will vary between ovens, so make sure you start checking from 30 minutes. Enjoy warm with a summery salad, or keep in the fridge to enjoy cold for picnics or work packed lunches.

gluten free

Teff is an ancient grain and has been around for over 4,000 years. It is a gluten-free and is native to Ethiopia. Itâ&#x20AC;&#x2122;s available in both light and dark varieties.

Recipe from MT Real www.mt-real.com www.mt-real.com @mt.real @MTRealFood 45

Thrive Magazine / Issue 11 - Autumn 2016

Apricot Almond Cardamom Cake made with polenta, semolina and coconut flour

ingredients (serves 2)

6 eggs 1 tblsp vanilla powder 125g castor sugar 100g almond powder 50g coconut flour 50g polenta 40g gluten free semolina 1tblsp baking powder 3 tblp+1tsp cardamom powder 1/2 tsp salt 180g apricots (whole) 250 ml water 2 tblsp rose water juice of 1/2 a lime 1tblsp honey 50ml coconut oil handful of pumpkin seeds

how to make it... Line a 9 inch round spring foam cake tin with coconut oil and butter paper. Preheat the oven to 180Ë&#x161;C. Beat the eggs, vanilla and sugar in a bowl for 5-6 mins on high speed until pale and ribbon like consistency. Boil the apricots in the water and rose water and coconut oil. Once boiled, spoon out 6 pieces of apricot and blend the rest of the apricots with some of the remaining liquid until a thick paste like consistency. With the remaining liquid, heat it with honey, lime juice and 1 tsp pf the cardamom powder until reduced to half. Set aside. Sift all the powders, baking powder, cardamom powder and salt into the egg mixture and fold gently using a rubber spatula. Add the apricot paste mixture in to the batter and fold just until combined. Pour into tin and place the six whole apricot pieces over the top and bake at 160Ë&#x161;C for 35-40 mins until a tooth pick inserted comes out clean. Once out of the oven poke holes into the cake and add pour over the rose water syrup and let it sit for 20 mins before cutting. Sprinkle some pumpkin seeds over the top for texture and color. Serve warm with a cup of black tea.

This delicious cake is gluten and dairy free. The flour in the cake is a mixture of ground almonds, coconut flour, polenta and fine semolina. 46

Thanks to Annika for this recipe: www.afoodieworld.com

When adding the rose water be careful not to add too much as a little goes a long way and could over power the entire cake.

gluten free

When using cardamom powder, be generous as the cake is supposed to have a strong cardamom flavor.

Apricot Almond Cardamom Cake 47

Thrive Magazine / Issue 11 - Autumn 2016

join the thrive community we’d love to hear from you - get in touch, plus a chance to win @thrivefeelalive

WIN

ThriveFeelAlive

@ thrivemagazine

@thrivemagazineuk

.co.uk

e www.thrive-magazine

More competitions onlin

Twitter News @thrivefeelalive @thrivefeelalive

Why you need to get more sleep. | Thrive Magazine. Thanks to @ TheArkPembs #sleep #health http://bit. ly/2bOOwy4

Thrive competitionsdies for you to win inside this Autumn issue:

lthy goo tly Paleo We’ve got some great hea e Artiss, a copy of Perfec k Beauty Foods by Carolin boo the from dies Including a copy of goo of d Show, a hamper tickets to BBC Good Foo by Rosa Rigby. 5 pairs of brownies. raw % some delicious 100 www.niym.com as well as s

Enter on our website at:

@Pret

I have some exciting news: #VeggiePret is here to stay (and we’ll open more in the future) http://bit.ly/VeggiePretBlog

.uk/competition www.thrive-magazine.co

Subscribe to Thrive Magazine

@Perf_Kitchen

Eat like a @TeamGB athlete tonight... http://ow.ly/a6da303VFAM @LeanMeatLDN #food #nutrition #fitness

If you’ve not joined our community of thrivers yet then head over to the website and subscribe to the magazine. You can choose printed copies if you like a magazine in hand or digital subscription if you like to read on-line.

www.thrive-magazine.co.uk/subscribe

JOIN Join the Thrive tribe... Sign up to our newsletter on-line to get all of the latest health news, features and cleaneat recipes sent to your inbox. If you join you can download a free back copy of Thrive Magazine:

www.thrive-magazine.co.uk

More recipes from Jo over at: www.paleocrust.com @paleocrust

Credits / References / Where to buy... Natural Juice Junkie - www.naturaljuicejunkie.com David Kingsbury - www.davidkingsbury.co.uk DrinkTg - www.drinktg.com Jenna Hope - www.primalhopeuk.wordpress.com Alex Georgiou - www.conscious-nutrition.co.uk CNM - www.naturopathy-uk.com www.thrive-magazine.co.uk

Organic Aromas - www. organicaromas.com Janey Lee Grace - www.imperfectlynatural.com Chloe Madeley - www.fitnessfondue.com

SUBSCRIBE online at www.thrivemagazine.co.uk

Recipes Supplied by:

www.paleocrust.com / www.niym.com / www.foodingit.com www.charleyshealth.co.uk / www.pruv.co.uk www.mt-real.com www.afoodieworld.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: ‘Charlotte Hardy’ and Thrive Publishing.

Join us and take the Veg Pledge

Take this fun 7 day challenge with your family. Get creative with veggie meals while supporting the work of Beating Bowel Cancer. Try our Veg Pledge calculator now. Visit beatingbowelcancer.org/vegpledge