Thrive Magazine Winter - January 2015

Issue 4 - Winter 2015

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Your quarterly natural health, food & lifestyle magazine.

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Thrive Magazine / Issue 4 - Winter 2015

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

It’s nearly February already and Christmas is a distant memory for many of us, but we’re still in the depths of those short Winter days and need some favourite meals and remedies to fall back on to get us through to Spring.

This issue we’ve got some great features that’ll help you plan for the best 2015 ever and recipes to try that’ll cheer you up on these gloomy nights.

Our new feature ‘What’s Hot’ (pg 5) brings you the latest healthy products that are available. We’d love to hear your thoughts on these if you’ve tried them.

We’ve got all of your favourite writers including Juice Junkie - Neil Martin, this issue he talks ‘The P Word’ (pg 10) getting enough protein in your diet.

We also catch up with the fantastic Susanna Halonen - The Happyologist (pg 6) to find out how making healthy choices make you an all round happier person.

Sam Bearfoot helps us deal with and treat those ‘Bloating Blues’ (pg 16) and we talk to Deri Reed about the up and coming trend that is ‘Street Food’ (pg 22) We’ve also got a great feature interview with Tracy Morgan - Nutritionist (pg30) about Osteoporosis and how it’s a more common condition these days - with our daily routine including less outdoor activities. Tracy has suffered with this condition and is eager to raise awareness of how to prevent and treat the condition.

On (pg36) The lovely Janey Lee Grace gives us her tips on taking care of your skin on these Winter Days and shares with us her top products for keeping your skin healthy.

We’ve also got some delicious recipes for you to try from Vegan8, Serene Eats, Activ-eat, Natural Nomad and Including Cake - yes cake! So, make the most of these Winter Days and stay positive.

See you in the Spring.

Sue@thrive x 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

Spring...

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

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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 - Spring Available April 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 4 - Winter 2015

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Thrive Magazine / Issue 4 - Winter 2015

Contents thrive [ issue 4 - Winter 2014/15 ] NEWS 5

6-7

EVENTS

FEATURES

What’s Hot

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

How Happy Are You?

Susanna - The Happyologist looks at how making healthy choices makes you a happier person.

8-9

Foodie Blogs

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

10-11 The ‘P’ Word

Natural Juice Junkie - Neil Martin gives us some tips for getting enough protein in your juicing routine.

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True Superfoods

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

30-31 Bone Health

Osteoporosis is a condition affecting more and more people,

Tracy Morgan tells her story of dealing with the disease.

32-33 Find the Why Behind Your Goals

Plan, visualise and write them down - some tips for sticking to

your goals.

34-35 Old Herbal Remedies

Laura Carpenter - our lovely herbal therapist - looks at some

of the old remedies our ancestors used to rely on for health.

36-37 Winter Skincare

The fabulous Janey Lee Grace from imperfectlynatural.com

joins us to talk about Winter Skincare and her top products.

38-39 Recipes from The Vegan 8

Try making this delicious cinnamon spiced cheesecake from

www.thevegan8.com. Only eight ingredients!

14-15 Importance of Being Ernest

We catch up with Niamh from Ernest foods to talk all things

40-41 Recipes from Activ-eat

Delicious recipe for a super protein mocha shake from

www.activ-eat.com

fruity and nutty.

16-17 Bloating Blues

Sam Bearfoot - the Digestion Detective gives us her top tips on beating the bloat.

18-19 New Year New Career

Is 2015 the year for you to make a change and adopt a healthier career and routine?

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.

trend of ‘Street Food’.

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Recipes from Serene Eats

Fancy a weekend treat? Try making these delicious lemon drizzle doughnuts from www.sereneeats.com

Recipes from The Vegan 8

Pasta in a creamy red pepper sauce made with just eight ingredients from www.thevegan8.com

44-45 Recipes from The Including Cake

Sweet potato curry recipe from www.includingcake.com

46-47 Recipes from The Natural Nomad 22-23 Street Food

Gorgeous mini berry and coconut crumbles - easy to make

Deri Reed - The Ethical Chef talks to us about the upcoming and super tasty from www.naturalnomad.co.uk 24-25 Put Your Feet Up

Fiona Ludlow gives us some health tips on relaxing and how

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Hot Products

We review the latest and greatest natural, ethical products.

reflexology can help the entire body.

26-27 Grains of Goodness

Deborah from Nourish Kefir talks to us about the benefits of Kefir and it’s healing powers.

28-29 Winter Blues

Jo from Capital CBT gives us some tips to fight off the Winter Blues.

www.thrivepublishing.co.uk

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Thrive Magazine / Issue 4 - Winter 2015

what’s hot 1

2

new 3

1. Water-to-Go

Water-to-Go bottle With a 3 in 1 filter this bottle delivers safe drinking water anywhere. www.watertogo.eu

2. Kale Crisps

Happy Kale & Carob Crisps From the appropriately named company ‘Happy’ buy these at Planet Organic or Wholefoods

3. Love Chock 4

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Mulberry/Vanilla Flavour A hand made raw chocolate bar, prepared using entirely natural ingredients - raw cacao, raw vanilla and mulberries.

4. Nut Butter

RAW Almond Butter Smooth almond butter made from raw, organic whole almonds. From Planet Organic

5. Baobab Mix

From Aduna A 100% natural, nutrient-dense raw wholefood that is an excellent source of vitamin C, calcium, potassium and thiamin.

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6. Chai Mylk

From Rebel Kitchen Lactose-free and suitable for vegans, vegetarians or those on a dairy-free diet.

7. Oat Drink

Organic oat based drink Water, organic Swedish oats and a little bit of sea salt for flavour.

8. Coconut Oil

Virgin coconut oil from Optima Organic Virgin Coconut Oil

9. Beond Bar Buy these products at Planet Organic or Wholefoods.

Organic Acai Berry bar Organic Raw Snack Bar with Acai and Raspberry.

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How

H appy

Thrive Magazine / Issue 4 - Winter 2015

Are You?

How Healthy Choices Make You a Happier Person!

It’s Monday morning and the alarm goes off. You snooze. You’re too tired to go for a jog. After another snooze, you crawl out of bed and jump in the shower. You throw some clothes on and run out of your flat with coffee in hand. You get to work and things are hectic. You drink your coffee but forget all about breakfast.

All of a sudden it’s midday and you still haven’t eaten anything. You grab a sandwich to eat at your desk while you continue working non-stop until 6 pm. You’re feeling drained and frustrated. What on earth happened to the day? You get up and realise how stiff you feel. You decide you need rest and cancel your run.

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You go home, order takeaway and crash on the sofa. You’re feeling pretty unhappy about your day. And it’s only Monday.

Does this sound familiar? Scarily we can all admit to being in this situation every now and then, even though we know it’s no good for us. Not only are we destroying our health but also our happiness. The two go hand in hand. It’s only by making healthy choices that you give your body and mind the biggest likelihood of success, both in terms of your performance and happiness. There are certain basic healthy habits which you simply can’t escape if you want to be your happiest, best possible self. Let me explain why.

Thrive Magazine / Issue 4 - Winter 2015

Exercise to boost your happy hormones.

It could be 15 minutes of yoga, power walking or jumping jacks. It doesn’t matter what you do as long as you improve your circulation. Your body will feel less lethargic and more energised. Your mind will be alert and focused. Exercise also makes your brain release endorphins, the ‘feel-good’ hormones which boost your positivity and overall happiness. Exercise at the same time everyday if you can, so that it becomes a habit and your body starts craving it.

It’s only by making healthy choices that you give your body and mind the biggest opportunity for success, both in terms of your performance and your happiness.

Get seven to nine hours of sleep a night.

When you sleep your brain forms new pathways as it digests your learnings from the day. The cells in your body repair themselves, helping you recover from the day’s activities. Give yourself the rest it needs and you’ll improve your focus, your confidence and find it easier to be more positive.

Get a good night’s sleep by creating a sleep time routine that winds you down and takes your mind away from your work and all technology.

Susanna - the Happyologist Eat a balanced diet with healthy carbohydrates.

Your brain literally doesn’t function without carbohydrates and the wrong types of carbohydrates send you on sugar highs and crashes shortly after. Eat small portions of food every three to four hours. Don’t even think about skipping breakfast or you’ll be killing your brain cells trying to work without any fuel! When you’ve eaten well you’ll be less angry, more positive and more productive, which in turn will make you feel even better. Eat natural carbohydrates such as wild rice, quinoa and oatmeal, or the less processed ones such as wholewheat products.

These might sound like basic tips yet these are things we most often fail to prioritise.

That’s what leads to us being unhealthy and unhappy. Commit to making these healthy choices and you’ll be committing to a happy you. You will feel more empowered, confident and fulfilled overall.

Susanna Halonen, also known as the Happyologist, is a life coach and writer based in London, England.

As a positive psychology practitioner, much of what Susanna offers is based on the science of happiness and performance. www.happyologist.co.uk Follow Susanna on twitter @SuskyH yologist.uk https://www.facebook.com/happ

Susanna has just released her first book ‘Screw Finding Your Passion: It’s Within You, Let’s Unlock It’. You can find it on amazon.co.uk

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Thrive Magazine / Issue 4 - Winter 2015

Showcas best foo ing the die blog s

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

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

The Vegan 8 www.thevegan8.com Setup and managed by the lovely Brandi Doming this absolutely delicious foodie blog showcases recipes that are vegan, gluten-free, oil-free, dairy-free, tofu-free and gum-free and all produced with eight ingredients or less! The photography is gorgeous, the content is elegantly written and more importantly the recipes are super-simple.

Follow on Facebook: The-Vegan-8 Find her on Twitter: TheVegan8 Pinterest: TheVegan8

Including Cake

www.includingcake.com Jo Hodson is the health conscious plant-based foodie, coach and recipe developer behind this great foodie blog. A plant based recipe blog that offers such a wide range of recipes - it’s perfect for planning all different meals - from day-to-day snack to full family dinners. Jo also offers Food Basic tips and tricks to help you enjoy a plant based diet.

Follow on Facebook: Including Cake Follow on Twitter: @IncludingCake Pinterest: johodson

www.greenkitchenstories.com We’ve been huge fans of this delightful blog for a long time. Run by David and Luise, based in Stockholm, they cook and eat healthy and simple vegetarian food with natural ingredients, whole grains, good fats, fruit and vegetables. Absolutely amazing photography supports every recipe post and although some of the ingredients are unusual the recipes are out of this world. GKS also have two published books plus recipe apps.

Follow on Facebook: greenkitchenstories Follow on Twitter: @gkstories Pinterest: davidfrenkiel

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Green Kitchen Stories

Thrive Magazine / Issue 4 - Winter 2015

Foodie Blogs

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

#fivestarfoodies

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Thrive Magazine / Issue 4 - Winter 2015

The

P Word!

When most people think about protein their minds instantly go to meat, eggs, fish and dairy, but many plant-based foods can be equally protein-packed.

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Thrive Magazine / Issue 4 - Winter 2015

What is Protein anyway?

This is one of the most common questions I get asked when speaking about juicing at live events or working with clients who are looking to adopt a plant strong lifestyle.

Protein is the name given to naturally occurring chains of molecules known as amino acids. Our cells, tissues and organs cannot function without amino acids.

Every cell in the human body contains amino acids and it is essential to help our bodies repair cells and to make new ones.

Well, here is another question: what do sunflower seeds, avocados and even broccoli have in common? It may surprise many, but they are all great sources of protein.

When most people think about protein their minds instantly go to meat, eggs, fish and dairy, but many plant-based foods can be equally protein-packed.

Most people in Britain eat more protein than they need. The British Dietetic Association recommends a daily intake of 45g and 55g of protein for the average woman and man respectively.

But according to the British Nutrition Foundation the average protein intake per day is 88g for men and 64g women.

Protein needs depend on our age, size, height and activity level. Levels peak at key periods of muscle and bone growth.

Breastfeeding mums need to consume 20 per cent more protein than usual.

Some amino acids can be manufactured in the body, whilst others (essential amino acids) can come only from food. The combinations of amino acids provided by different foods vary, which is why it is important to consume a varied diet.

We need to ensure we consume protein.

If you plan to do a juice detox (a period of time on juice only) then you may want to consider blending some of your juices with avocado for both amino acids and essential fatty acids (which our bodies also have to get from our food). Other plants that are high in amino acids and work well blended into juices include spirulina, chia seeds, sunflower seeds and almonds.

Adding hemp or pea protein powders to juices may also be beneficial.

Protein S

ource 3 =

sunflowe

r seeds

Ju i ce J u n i e k

Where do you get your protein?

cados

avo = 2 e c r u o Protein S

at ur al

Protein Source 1 = Broccoli

in art Neil M

-N

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

CNM

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

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Thrive Magazine / Issue 4 - Winter 2015

true super foods kelp

maqui

Kelp is considered a super-food because of all the nutrients it contains, although eating large amounts of it can have side affects. Kelp is packed full of B Vitamins which are essential for cellular metabolism and provide your body with energy. All types of seaweed including kelp is also full of iodine - which is crucial nutrient for healthy thyroid function. Although the thyroid is a delicate, responsive gland and too much iodine can affect it functioning correctly.

One of the lesser known super berries - maqui is a South American berry which grows wild in the rainforests in Chile and Argentina. The berries are more often than not ground up into a powder and are taken as a supplement, used in smoothies or sold as a juice. The berries are packed full of anti-oxidants and a study published in the March 2008 issue of the journal Food Chemistry found that fresh maqui berries contain on average 138 milligrams of anthocyanins per 100 grams - a powerful antioxidant compound.

yacon powder Yacon Powder is farmed in Peru - in the lush mountain valleys. It’s a potato-like root, similar to a sweet potato to look at and is often called the “Apple of the Earth”. Yacon is often used as a natural sugar or syrup alternative as it’s complex sugars break down slowly so they have little effect on blood glucose levels. It has a wonderful sweet taste and a naturally high Inulin content too.

teff

Teff is a powerful grain grown in Ethiopia and used to make injera (a sourdough flatbread). Teff is high in iron and gluten-free, it’s also a great source of protein too. it has a nutty, grainy taste, not too dissimilar to quinoa and is often used in foods such as pancakes and breads. Touted as being ‘the smallest grain in the world’ teff comes in colors ranging from white to dark red, which determines its flavor; light colored teff has a chestnut-like flavor, the darker variety has an earth like, hazelnut flavor.

Where to Buy www.realfoods.co.uk is a great online resource to buy organic superfoods.

black rice

During the years when China was ruled by an emperor, black rice was seen as the ‘Forbidden Rice’ and was only produced in very small quantities. Now readily available, although quite expensive - black rice is a powerful source of fiber and antioxidants. It has a slightly nutty taste and takes almost twice as long to cook as white and brown rice but has a significantly higher amount of fiber and iron.

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The

importance of being

‘Ernest’...

Every single ingredient does something good for your body

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Thrive Magazine / Issue 4 - Winter 2015

Who are Ernest Foods?

Who is the team behind the business?

How does Ernest Food Co. stand out from competitors in the industry?

So what’s special about an Ernie bar?

We are part of a growing movement of small brands that are listening to consumers who want foods that are minimally processed, full of flavour and without added sugar (or sneaky syrups), flavourings and preservatives.

The ultimate aim is a fine tasting snack that is both free from junk and full of super healthy ingredients. That’s what makes our first range Ernie bars better than other ‘natural’ bars.

Every single ingredient does something good for your body.

We set out to shake things up in the ‘healthy’ snack market. These tasty bars are RAW, VEGAN, GLUTEN FREE, DAIRY FREE and SOYA FREE and are perfect for a special diet and sports nutrition with no added sugar, syrups or flavourings. They come in four delicious flavours, Apple Strudel, Banana Bread, Cocoa Truffle and Raspberry & Coconut and are produced in the UK using 100% natural ingredients.

Why haven’t I heard of Ernie bars?

Because we are pretty new and spend so much on the ingredients, we have to be pretty creative with how we get the word out. We chat alot and have been lucky to be invited into Thrive Magazine to showcase our range of Ernie bars.

What’s the plans with Ernest Food Co. over the coming year?

We have been going since last year. We sold at farmers markets which is the ultimate market research exercise - real people with real opinions spending their own money. I recommend it as long as you have a decent flask of tea. In terms of team, Niamh develops the products and oversees marketing, Alicia is on sales and doses of reality, Laura on social media and John from Sapphire Accounting does his best to crush every dream we have with the financial reality.

And we love him for it.

• Dried fruits - taste nice and we all know fruit is super healthy.

• Seeds like puffed quinoa and chia.

Quinoa’s a complete protein so its with amino acids. Chia seeds are stuffed full of fibre, protein and omega 3 & 6.

• We added a handful of nuts because research from Harvard has proven good fats help you to lose weight. And to top it off they are gluten, dairy and soya free.

Where can I get them?

We are stocked in Planet Organic as well as in these Bristol hotspots:-Scoopaway, Zest, Southville Deli and Bearpit Social. Or you can buy them via our website. So far we have had fantastic reviews from nutritionists and customers especially regarding how good they taste.

Two things really, a presence in lovely shops and cafes. And the second would be to continue to share stories, recipes and laughs with other Ernest Folk.

od Follow Ernest on twitter @ernestfo d tfoo rnes m/e k.co boo face https://www.

Ernest Foods in a snapshot: We live in Bristol. We make Ernie bars in the UK by hand. We work with family and friends. We love wholesome food and ingredients that sing quality. We don’t add sugar, syrups or flavourings to our snacks as we think natural food tastes great already.

We are Ernest by name, earnest by nature.

Find out more at www.ernestfood.co.uk

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Thrive Magazine / Issue 4 - Winter 2015

Do you have

ion Detective

New Year

he

Di ges t

Bloating Sam Bea

ot rfo

-T

Blues?

Christmas came and went in the blink of an eye. New Year was a bit of a blur and what are you left with? A January hangover that just doesn’t want to go away and a bigger belly than you had just a few weeks ago!

Don’t worry there’s a ton of people right there with you, which is exactly why the first few months of the year are huge for all those wanting to ‘detox’.

For me personally I don’t actually like the word detox, I think it’s been taken over by all the big marketers out there and turned into this very muddy word which is ironic really.

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What I like to advocate in the New Year is change and that can come in many different forms. Of course saying that, I also happen to know that for the majority of us out there, this means we’re looking to change our appearance, our weight or just trying to get a flatter tummy.

Getting a flatter tummy though doesn’t always mean you’ve got to lose a lot of your body weight and live off just a few sticks of celery. A lot of the time if you deal with any potential bloating you may have going on, it can make the world of difference.

So let’s start at the top, the first thing you need to know is that everyone’s bloating is different. What works with one person’s bloating isn’t always going to work with the next. It’s triggered by different foods, lifestyle choices and it can also be in different places on the body.

Stress is a massive trigger with digestion issues. We need to take the time to slow ourselves down especially when we eat.

Thrive Magazine / Issue 4 - Winter 2015

Top 3 Food s Trigger

Wheat

This was my personal torment for many years and it’s a firm favourite in my clinic too. The problem with wheat is that it’s in everything. If you have a food item near you now, pick it up - I’d lay a good bet that it contains wheat.

Sugar

Eating a diet high in sugars, natural or not, can wreak havoc on your bowels and really bloat you out.

Dairy

Believe it or not, a vast majority of the population really struggle to break down dairy and when your system is struggling to deal with a food group it slows down and fermentation goes a bit crazy.

Despite what you may have been lead to believe, we don’t need dairy in our diet, you can get all the calcium you need in a well balanced, dairy free diet.

Top 3 le Lifesty s Change

Stop, Sit, Eat

The chomp, chomp, swallow lifestyle isn’t doing your waistline any good.

Remember, digestion starts in the mouth, chew your food and allow those naturally produced enzymes in your saliva do their thing, before you swallow.

Slow Down

Stress is a massive trigger with digestive issues. We need to take the time to slow ourselves down, especially when we eat. Take the time to enjoy your food, away from a stressful environment.

Time Out

We work hard, much harder than our ancestors did when it comes to pressure on our systems, which these days let’s face it is pretty much constantly. You absolutely must take some time out to relax. A bath, a slow walk, meditation, yoga, whatever works for you. The choices are endless, but you must find something you enjoy to ensure you keep it up!

Why Am I Bloating There?

Bloating in the chest/throat

Often people will complain about that overwhelming feeling of fullness that just doesn’t seem to want to go away. After a bit of digging on my part, I normally find that they are drinking a large amount of water with their food. Remember, eating and drinking should be done separately, 20 mins before or after food is fine.

Bloating around the bra line

This one is very common and it’s usually an indicator that the small intestine is asking for some assistance. A good food enzyme will be helpful here.

Bloating down by or below the belly button

This area is less common, but just as uncomfortable none the less. It’s an indicator of your large intestine misbehaving. A good probiotic and plenty of water will help keep this area in check.

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new year new career

Thrive Magazine / Issue 4 - Winter 2015

Ami Gilder qualified as a Nutritional Therapist with CNM and now has her own practice.

What better way to start the new year than to look at a new, more rewarding career.

Ami Gilder, now a graduate of Nutritional Therapy from CNM (College of Naturopathic Medicine), explains why she made a radical decision to change her own career, and hasn’t looked back since!

I was living a fast-paced life working in the media, partying hard and feeling stressed.

My health was suffering, but a nutritional therapy consultation led to a drastic improvement in my health. The experience piqued my interest and I started to think about a career change, so I went to a CNM open evening where I learned more about their Diploma in Nutritional Therapy.

What really stood out about CNM was the fact that you gain so much hands-on experience.

The course could give me both the knowledge and the practical skills needed to become a confident practitioner. Also, I wouldn’t have to give up my job whilst studying, as I could study at weekends.

After talking through my options with a CNM Course Consultant, I knew that I had to just go for it! It was daunting making that level of commitment but I felt that it would be worth it for what I could achieve and the opportunities available to me on graduating.

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Studying was demanding and fascinating, it’s a challenge to juggle a full-time job and studies but it’s just a matter of being very organised and disciplined. During that time, I also got a job as a Course Consultant with CNM, advising other people who wanted to know more about re-training for a new career.

Prospective students come from all walks of life including personal trainers, accountants, mums with young children. They are looking for real job satisfaction, the potential for a good income, and to work flexible hours.

I love dealing with people and giving them information based on my first hand experience, so now that I’ve graduated I still help out with that, in between focusing on my own business.

giving some free advice to small groups, and a good percentage of people stuck with me as paying clients when they could see Nutrition working for them. They recommended me to others, and I’ve already gained a reputation for helping with weight loss, and energy issues, in particular. It’s busy, but totally wonderful.

Re-training for such a worthwhile career is something that I’ll never regret.

As a practicing Nutritional Therapist in Cheltenham, I’m now reaping the reward of all that studying and practice. I started out by

www.naturopathy-uk.com

Interested in training to become a natural health practitioner?

Attend a free Open Evening at your nearest CNM college, or call to speak to a Course Consultant on Tel: 01342 410 505

Thrive Magazine / Issue 4 - Winter 2015

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, South Africa and the USA.

What can I study with CNM? CNM offers Diploma Courses in Naturopathic Nutrition, Herbal Medicine, Acupuncture, Homeopathy, and Naturopathy, plus Short Courses and Postgraduate Courses in other therapies. Courses available depend on location.

TRAINING SUCCESSFUL PRACTITIONERS

/ 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

Visit the CNM website for a prospectus: www.naturopathy-uk.com

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Thrive Magazine / Issue 4 - Winter 2015

Introducing

Kohlrabi

Kohlrabi is a tuberous vegetable, also known as the German Turnip. It’s part of the brassica family and is native to Europe.

There are two main varieties; the purple and the green and both are mildly sweet and rich in vitamins and dietary fibre. Kohlrabi is super health with a zero cholesterol measure and is high in antioxidants too. This strange looking veg contains phytochemicals such as sulforaphane and indole-3-carbinol, which are reported to help protect the body against colon cancers.

You can eat both the bulb of the veg and also the sprouting leaves or tops. These green tops contain vitamin A, K minerals and Vitamin B complex too so are super good for you in salads or slaws.

5 20

ways with

Kohlrabi:

1. Eaten Raw – grated in salads or slaws 2. In a Soup - Creamed with mushrooms or potato 3. Roasted – Chop it and roast it in the oven.

4. Steamed – Chunk it up and steam it with potatoes.

5. Made into fritters – see recipe.

Recipe for

Kohlrabi

fritters

What you need: 2 kohlrabi 1 carrot 1 egg ½ cup grapeseed or vegetable oil ¼ teaspoon kosher salt ¼ teaspoon cayenne ½ avocado ¼ cup plain yogurt ½ lemon ¼ teaspoon kosher salt

Thrive Magazine / Issue 4 - Winter 2015

How to make it: Cut the leaves off the kohlrabi and peel the bulb. Peel 1 carrot. Shred the vegetables in a food processor, or by hand using a grater.

Squeeze the shredded vegetables in a tea cloth (or with your hands) to remove moisture, then add to a medium bowl with 1 egg, ¼ teaspoon kosher salt, and ¼ teaspoon cayenne. Mix to combine.

Place ½ cup oil in a large skillet (enough for ¼-inch depth). Heat the oil over medium high heat, then place small patties of the fritter mixture into the oil. Fry on one side until browned, then fry on the other side. Remove and place on a plate lined with a paper towel to drain excess oil.

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

#whatisitcalled

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Thrive Magazine / Issue 4 - Winter 2015

Streetfood The street food revolution is generating a new type of chef.

“Food bloggers are finding the whole street scene fascinating, guaranteeing regular updates on any new discoveries”.

“These days the best street food players are delivering some of the most exhilarating cooking this country has seen in a long time”.

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Thrive Magazine / Issue 4 - Winter 2015

The Street Food craze that has been sweeping the country for the past few years is well on it’s way to becoming a mainstream feature on the culinary circuit. There are now a plethora of events all across the country with a wide variety of traders serving up anything from bourbon laced chicken wings to freshly made Vietnamese spring rolls. Cardiff is Wales’ premier spot on the Street Food scene with events popping up all over the city.

Deri Reed who runs ‘The Ethical Chef’ started trading in Cardiff’s Riverside Farmers Market in 2010. The ethos of “The Ethical Chef” is to take the professional kitchen out to the streets, offering restaurant food at street food prices with an emphasis on local, seasonal and organic produce.

Deri spotted a gap in the market and set up Cardiff’s first Street Food event featuring 10 traders and over 800 hungry customers.

Cardiff Street Food was born.

Since its debut all kinds of new events have popped up, including Womanby Street, The Depot and Riverside’s Winter Event. It is a really exciting time for Street Food in Cardiff and 2015 is going to see some bigger and better events so keep your eyes peeled.

You can find ‘The Ethical Chef’ this year at Glastonbury festival selling his Award Winning Glasto Chilli and hopefully at any Street Food events planned for 2015.

Cardiff Street Food - the next event is planned for early 2015. Keep an eye on the website www.cardiffstreetfood.co.uk for more info...

How to make...

Mix the flour, baking powder, spices, salt and freshly ground black pepper in a bowl. Whisk the eggs and milk together in a separate bowl. Gradually add the egg and milk mixture to the dry ingredients, whisking constantly, to form a smooth batter. Place the courgettes and onions into a bowl and mix well. Add some of the batter to the vegetable mixture, enough to bind it together. Heat the oil in a frying pan over a medium heat. Place a spoonful of the mixture into the pan and cook for 2-3 minutes on each side, or until golden-brown all over. Remove and drain on kitchen paper. Set aside in a warm place and repeat the process until all the fritter mixture is used up.

Courgette Fritters

Courgettes Grated: 100g Plain Flour: 100g Baking Powder: 1 tsp Eggs: 2 Milk: 75ml Onion: 1 Rapeseed Oil: 2 Tbsp Smoked Paprika: 1tsp Salt & Pepper Chilli: 1/4 tsp Cayenne: 1/4 tsp Corriander: 1 tsp Cumin: 1tsp

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Thrive Magazine / Issue 4 - Winter 2015

Just put your

feetup

Reflexology is more than just a foot massage. Each exact and precise touch you receive reflects a more profound healing technique, which aims to affect and promote overall balance and health.

Juicing, eating clean and green and breaking a sweat on the running machine are all good ways to detox, but sometimes don’t you just want to hang up the halo, put your feet up and let someone else do the work?

On the other hand, reflexology - a touchtherapy to the feet – can provide that bit of respite, help the detoxification process and give you some TLC at the same time.

Reflexology is more than just a foot massage.

Each exact and precise touch you receive reflects a more profound healing technique, which aims to affect and promote overall balance and health.

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The therapy works on the theory that the foot, hands and even ears, are maps of the whole body. So specific areas – or ‘reflexes’ – on the foot relate to different organs of the body.

When a specific kind of moving pressure is applied to them, corresponding areas of the body are said to receive attention. This has the effect of creating equilibrium for the whole person, and to those areas that are out of balance. Although the practice is based on theory, a series of fMRI brain scan studies, presented by the researchers at University of Hong Kong, highlighted how different parts of brain are activated when related reflexes are pressed on the foot.

The therapy can provide a solution for our nervous systems, which the stresses of modern life can compromise. Running 24/7 lifestyles, our digits attached to multiple communication technologies, means we are constantly on alert, taxing the sympathetic nervous system which is responsible for our get up and go. Our body’s desire for homeostasis, requires a greater harmony between the sympathetic nervous system, and its opposite number, the parasympathetic nervous system that is responsible for activating resting and digestive functions.

Reflexology supports this balance, giving the sympathetic system a break, and the parasympathetic system, its chance to do

Thrive Magazine / Issue 4 - Winter 2015

As with massage, reflexology promotes circulation, the immune system and the detoxification process – but simply, without all the effort. important work whether towards digesting food, extracting nutrients, and flushing out waste, or even promoting an erection.

Other benefits are hailed by many reflexology fans; pain relief, whether for headaches, chronic back pain and during labour; relieving constipation and indigestion; supporting the maternity process; whilst the National Institute for Health and Care Excellence guidelines recognises its potential contribution towards managing some of the effects of Multiple Sclerosis.

As with massage, reflexology promotes circulation, the immune system and the detoxification process – but simply, without all the effort. Indeed receiving reflexology can be a deeply relaxing experience that is comparable, in terms of both relaxation and theory, to having a full body massage purely through the feet. As the body receives this thorough cleanse, therapists can sense different qualities in the reflexes. These can represent energy blockages that can then be cleared.

As well as putting your feet in the hands of your reflexologist, you can take the matter into your own hands too. Some reflexologists will recommend self-treatment in between visits and teach you to work on specific reflexes on your hands that are related to your health, whether physical or emotional.

So if you are having difficulties with sleeping, anxiety, or a slow digestive system you can get to work before your reflexologist does.

Fiona Ludlow is a registered Craniosacral Therapist and Reflexologist for babies, children, adults and mums-to-be, based in London. She has worked with a variety of acute and chronic conditions, and is a volunteer reflexologist for a local cancer outreach programme.

Fi is dedicated to wellbeing, her friends, family and clients, and all things nurturing.

Visit her website www.fromheadtotoes.co.uk Follow her Facebook Twitter

f fromheadtotoes l fromheadtotoes1 25

Thrive Magazine / Issue 4 - Winter 2015

Grains full of

goodness Kefir originates from the Caucasian mountains and the grains are made up of a combination of lactic acid bacteria and yeasts in a mix of proteins, lipids, and sugars. These wonderful fermented grains contain an abundance of nutrients, minerals and vitamins. Kefir also contains a rich and diverse range of microflora – an abundance of different species, not just one.

Deborah Carr www.nourishkefir.co.uk

Follow Nourish Kefir @NourishKefir Facebook www.facebook.com/nourish.kefir

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People need to find solutions specific to their own needs that enable them to keep on living their lives and hopefully kefir can offer at the very least something natural to try.

Thrive Magazine / Issue 4 - Winter 2015

Nourish Kefir’s founder Deborah Carr started the business in September 2006, initially sourcing a producer of traditional kefir from Slovenia, and importing it into the UK under her Nourish Kefir label. She tells Thrive magazine about her passion for kefir and what motivated her to get going in the first place.

Why kefir?

“My journey with kefir began in April 2006, when I started making my own at home. I had been suffering for years with IBS, and crohn’s disease, but then came across kefir by chance through a friend. It was completely new to me, but I was keen to find out if all of the information about kefir being good for digestive problems was really true? I wondered if drinking kefir could help too. It worked, better than anything else I had taken or done to reduce the unpleasant symptoms of bowel disease, and has helped me to return to a ‘normal’ life. After years of restricted foods I can eat a normal diet, I don’t need to avoid or cut out anything, it’s fantastic”!

“The business really started out of the idea that if kefir could help me it could help others.

My journey with healing has been long and complicated, I think it is probably like this for many people. Digestive issues are unpleasant, exhausting, emotionally frustrating and complicated. People need to find solutions specific to their own needs that enable them to keep on living their lives and hopefully kefir can offer at the very least something natural to try”.

How do you make kefir?

“Although we were importing, I had always wanted to produce the kefir myself, and needed to learn how. People tried to put me off saying it would be too difficult to do!

In some ways they were right, it has been a huge challenge; learning how to commercially produce kefir from live grains, to start a dairy with all the production equipment, to keep spreading the word about kefir and so on.

Looking after the kefir grains is a joy, and has been a massive learning curve for me. They are wonderful living micro organisms that need to be looked after to grow and multiply and change! And of course our customers’

We only make kefir from grains and organic cows milk – that is our big thing I would not have started this business to make kefir in any other way than using the live grains.

feedback is so rewarding”.

“There are many scientific studies that have been completed, around the world, investigating the effects of kefir on many aspects of health and its effects on different

diseases, but in particular for the gastro –intestinal tract. As long ago as 1907 the famous scientist Elie Metchnikoff wrote about kefir in his 1907 book “The prolongation of life” as one of the possible reasons why the people of the Caucasus mountains were living more than 100 years”!

What’s special about kefir? ”Although we are not permitted by the EU to mention health benefits, what we can say is that kefir contains a rich and diverse range of microflora – an abundance of different species, not just one. It is a natural, organic food – it starts off as milk that is fermented

with cultures to transform it into kefir. It’s slightly sour taste makes it acidic – but alkaline forming in the body. You can drink it morning, noon or night, with or without food. I enjoy it poured over muesli for breakfast, I always add extra walnuts and cacao nibs – it’s delicious!

To find out more about Nourish Kefir visit our website www.nourishkefir.co.uk

Though I probably enjoy most the first sample of a new batch of kefir. It’s always wonderful to see the vessel full of kefir, all smooth and perfect, and I take a small scoop out and try it. I am still in awe of kefir, it truly is the miracle milk for me”!

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Thrive Magazine / Issue 4 - Winter 2015

Beating the

Winter

Blues

Have you started hibernating yet? We all know the feeling..... everything just seems like too much trouble; it’s easier to close the curtains and crank up the heating, blocking out the cold Winter days and nights. Many of us experience a sink in mood during the Winter months.

We may feel tired, lethargic or experience low spirits, this is termed the Winter blues.

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

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

Thrive Magazine / Issue 4 - Winter 2015

Most scientists agree that the winter blues is linked to the body’s response to reduced daylight. Simply put, hormonal changes occur in response to the amount of light taken in by our eyes. Melatonin (the hormone associated with sleep cycles) and serotonin (the feel good hormone) levels change; melatonin levels increase in response to reduced light and serotonin levels reduce.

Below are some tips to help beat those winter blues. However, if you are feeling deeply depressed and your daily functioning is impaired it is recommended that you visit your GP.

Tips for beating the winter blues:

Keep moving

Take up a hobby

Keep active, whether that’s a visit to the gym, a run, a bike ride or even a brisk walk.

If that feels too much then fidget, jiggle your legs. Rhythmic movements and exercise release serotonin.

A lot of people stop doing things that they enjoy over the Winter period; this in itself can trigger feelings of low mood. Having something to focus on can really help, so keep your mind active not just your body.

Get outside

Talking therapy

Keep warm

See your friends and family

Try to get a minimum of 20 minutes natural light a day, the more natural light that you can be exposed to the better. If you can’t get out of the house try sitting in the window, otherwise invest in a box light.

Light therapy is offered in the treatment of seasonal affective disorder (SAD) and is effective in up to 85% of cases.

Being cold can impact upon your mood, it can leave you feeling low. Studies have shown that staying warm can reduce the winter blues by half. Keep warm with hot food and drinks, wear warm clothes and aim to keep your home between 18 - 21 degrees Celsius.

Eat healthily

We are all aware of the benefits of a healthy diet and how it can affect not just our energy levels but also our clarity of thought and our mood.

Should you find the symptoms of the Winter blues persist or they start to impact upon your ability to function at work or home then talking treatments can help you to cope or better manage the symptoms. Cognitive behavioural therapy (CBT), counselling and psychotherapy are all types of talking therapies.

Socialising is great for your mental health! A social event with a friend or family member is a great mood booster but if that is difficult to arrange around other commitments, a simple phone call will do.

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

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Thrive Magazine / Issue 4 - Winter 2015

The body creates the majority of vitamin D via sunlight exposure, but with more and more of us working a 8am-6pm working day – we don’t get to see much sunlight.

Bonehealth Osteoporosis is a progressive skeletal condition that can be painful and disabling for the sufferer. As our age increases bones become thinner leaving them more fragile and therefore more prone to fracture.

Vitamin D plays an important role in maintaining bone health. Without Vitamin D, our bodies cannot effectively absorb calcium, which we all know we need to maintain strong bones.

So, it’s vitally important to think about the condition of our bones in early life and to adopt a diet that maintains and supports bone growth and health throughout our entire lives.

The body creates the majority of vitamin D via sunlight exposure, but with more and more of us working a 8-6pm working day – we don’t get to see that much sunlight and are more likely to be deficient in D vitamins, especially Vitamin D3. Vitamin D can be found in meat, eggs and oily fish such as salmon sardines and mackerel. Vitamin D3 is made by our bodies when we absorb sunlight.

In recent years there has been an increase in the number of those affected with osteoporosis. It can affect both men and women, however women are at greater risk, particularly after menopause when levels of the protective hormone oestrogen begin to drop. Osteoporosis, also known as brittle bone disease and now affects over 3 million people in the UK. Sadly, it’s an irreversible condition; when bone mass has been lost it sadly cannot be replaced. Fractures most commonly occur in the hip, wrist and spine.

There are various contributing factors towards osteoporosis and we’re seeing an increase in the number of people who are affected by this condition. Eating disorders increase the risk of osteoporosis and have been on the increase over recent years. Extremely low calorie diets can result in vital vitamin and mineral deficiencies. Maintaining adequate body weight is important for bone health and it is important for young women to reach their peak bone mass in order maintain healthy bones throughout adulthood.

Those with higher bone mass at a younger age are more likely to have higher bone mass later on in life.

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you are not getting enough daylight exposure.

Vitamin D3 plays a wide role in our overall health. If you’re affected by Osteoporosis and would like more information visit: www.nos.org.uk/ nof.org/foods The National Osteoporosis Society are committed to helping people with osteoporosis.

Osteoporosis is a prevalent disease, however there are risk preventive measures and medical treatments for pain and for the prevention of fractures. For instance, both smoking and alcohol consumption affect bone density. Quitting smoking can reduce the risk of developing this disease and ensuring only moderate alcohol consumption can also help to prevent osteoporosis.

Caffeine, salt and soda drinks have a negative effect on bone health, so it is important to limit these in the diet. Regular exercise is also vitally important for the prevention of bone degeneration. A healthy diet containing adequate calcium and vitamin D is important in maintaining bone health. Calcium and vitamin D supplementation is an optional treatment if extra vitamin D is needed.

Supplementation should be carefully measured and doctors advice sought after.

Vitamin D3 supplements may be helpful too if

“healt For more information:

www.nos.org.uk

iti on is

t

Thrive Magazine / Issue 4 - Winter 2015

u -N

tr

Tra

nD

itami v l e r e mack

cey Morgan

BSc (hons) Public Health & Nutrition PGdip Food Science & Technology At the young age of 37 I was diagnosed with osteoporosis, I realised I had a higher risk due to an intestinal problem, however the diagnosis still came as a shock.

My intestinal problem, nutritional intake, low Body Mass Index and also the long term lack of my monthly cycle are classed as high risk factors for this bone disease, but sadly this problem wasn’t addressed early. I did become worried about my future health, especially where hip and spinal fractures are concerned. But there are some positive steps that anyone can take to live with this condition. I now take supplements to prevent further bone degeneration.

source of vitamin D

I believe that the chance of developing osteoporosis could be greatly reduced if those at high risk are acknowledged as being a high risk and referred for a bone scan early. I feel that implementing a new, more effective preventative strategy, whereby people at a high risk of developing this bone disease are established and then referred for a bone scan before osteoporosis has developed. This could greatly reduce the number of future cases of osteoporosis.

salmon - source of vitamin

D

thy body� healthy bones

The National Osteoporosis Society are committed to helping people with osteoporosis and if you’d like more information or advice check out their website at: www.nos.org.uk/nof.org/foods c

steoporosisSo Follow on twitter @O s /buildingstrongerbone www.facebook.com

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Thrive Magazine / Issue 4 - Winter 2015

Find the

why behind

goals your

Once you understand the ‘why’ behind the goal this takes the thought process to a whole new level.

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Thrive Magazine / Issue 4 - Winter 2015

So often people set a goal on a whim or because someone else suggested it or without a thought to the steps it will take to actually get there. Take a few moments to visualise having achieved the goal? What does that feel like for you? What does that goal mean to you deep down and what do you need to put in place to reach it?

Once you understand the ‘why’ behind the goal this takes the thought process to a whole new level, a deeply personal and long term level. Creating a total mind shift and ultimately setting the foundations for a new lifestyle.

Ideas and dreams are fun.

They are low risk, offering all the drama without the commitment. Setting your goals way up there can often serve as an easy way to back down into your comfort zone.

The solution? Simply take things down a notch. Your ultimate goal will be no less than it ever will have been, you simply need to break it to smaller, tangible steps down to get there.

Tell people Telling people about your goals takes the words from your mind to you mouth. They becoming grounded in a real life context giving you much less chance of backing out. Having people on your side fighting your corner keeps you accountable and provides support in your mission.

time to do ’10 minutes of stretching each morning’ which might lead to your greater fitness goal. However, It’s not about being lazy. For these small simple tasks to find a consistent place within our daily/ weekly routines they need to be associated with a ‘trigger’ that you do everyday without fail (such as brushing your teeth) since they are often too small and insignificant an action on their own.

Find your trigger and then associate the new ‘habit’ with that trigger until it becomes second nature and is so fully embedded into you daily ritual that you no longer have to think or remember to ‘fit it in’.

Follow Jo on Twitter at @IncludingCake Facebook www.facebook.com/ Including Cake

Create a routine.

The simplest things to do are also the simplest things not to do. You might get frustrated it frustrates when you can’t seem to find the

Find your trigger and then associate the new ‘habit’ with that trigger until it becomes second nature

Jo Hodson is the owner and founder of Including Cake, a holistic heath coaching company which empowers individuals to ‘question everything’ in seeking a path to optimal wellness in body and mind.

As a Holistic Health and Personal Performance Coach, she offers personalised programmes to those ready to take hold of the reins and discover their true capacity – a life of wellness in every way possible. Check out Jo’s wellness coaching programmes’. Starting in February her 9 week kickstart programme ‘Sugar Free Satisfaction’ focuses in on quitting the sweet stuff and creating the mind shift of permanent lifestyle change. Get in touch to find out more and join her for the journey!

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ed ica lh

e r b a list

Thrive Magazine / Issue 4 - Winter 2015

Lau

ra Carpent

er

m

old remedies

Firstly, how old is an ‘old remedy’? Some of the earliest records from 1500 BCE describe how Ancient Egyptians used garlic, juniper and myrrh for medicines.

By the twelfth century the Physicians of Myddfai had a more modern approach focusing on good diet, a moderate lifestyle, and simple herbal remedies. But it was the arrival of the printing press that took herbs from the realm of priests, apothecaries and herbalists to the common ‘man’, with the help of Nicholas Culpeper in the sixteen hundreds.

Culpeper translated Latin texts into English so that people could treat their own ailments.

This was not a popular move as this lead to monetary losses for apothecaries.

From that time herbal ‘folk remedies’ were passed on from mother to daughter but that sort of knowledge was deemed witchcraft, and so no longer spoken of. As the years went by the ‘folk remedies’ were forgotten and very little information remains today.

I often hear of unusual remedies that grandmothers, mothers and aunts used in the 1920s and 1930s from people at my talks but unfortunately because they were given the remedies as children they don’t often know the exact ingredients. They can usually remember that it worked really well but tasted disgusting!

A remedy for toothache recommended by the Physicians of Myddfai was the herb shepherd’s purse pounded to a paste and applied directly to the tooth. This is certainly one that you could try at home if you’re confident in identifying this common ‘weed’.

They also recommend mustard seeds and figs boiled in strong ale and drank. There is certainly some evidence that this would be effective, although it’s not one that I’ve tried myself!

34

Their treatment for a headache however is slightly more unusual, they recommend putting a piece of raw beef on your neck every night before you go to bed. Not one that I’ll be trying any time soon!

Another herbalist, John Parkinson, who was actually the herbalist to King Charles I, published his herbal in 1640. Some of his recipes can be found in herbalist’s prescriptions today. Favourites of mine include daisy ointments for wounds and inflammation, and using blackthorn flowers as an antiinflammatory eye wash.

One of the best sources of traditional British folk remedies is Gabrielle Hatfield’s herbal. She spent many years researching remedies from all across Britain and her book contains many secret remedies long forgotten. From using red campion to treat worts, to using birch sap to remove freckles and spots.

It is worth remembering though that some remedies should be taken with a pinch of salt (some even literally). Some may well work but others might best be left in the middle ages.

Follow Laura on twitter @herbalist_laura Facebook @lauracarpentermedicalherbalist

Thrive Magazine / Issue 4 - Winter 2015

Events to come in 2015

Natural cream making workshop - Saturday 16th March at The Little Shop of Calm, Cowbridge, course costs £60.00 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) Build your own herbal home remedies chest – A closer look at self care and remedies that can be used at home, and often found in your kitchen cupboards. £60.00 (receive a box of herbs and ingredients along with the course material) Introduction to herbal medicine - Home study course – A more indepth look at herbal medicine as a whole as well as lots of recipes for home remedies. £80.00 (receive a box of herbs and ingredients along with the course material)

Coming up in 2015... ine course – Year long herbal medic rse for anyone cou ne alo nd A great sta herbs. with a real passion for

References Culpeper’s Complete herbal www.complete-herbal.com/culpepper/ completeherbalindex.htm

– Going Herbal apprenticeships re trained we back to how herbalists que uni a ring originally, I am offe are o wh ple peo opportunity for ists. bal her ing om considering bec .uk www.lauracarpenter.co

Mrs Grieve’s A Modern Herbal www.botanical.com/botanical/mgmh/mgmh.html The Physicians of Myddfai by John Pughe The Herbalist’s Bible – John Parkinson’s Lost Classic Rediscovered by Julie Bruton-Seal & Matthew Seal

Special Offer

Hatfield’s Herbal – The Secret History of British Plants by Gabrielle Hatfield

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

Use code #HerbalHealth Offer ends 30/04/15

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Thrive Magazine / Issue 4 - Winter 2015

It’s the time of year when we want to hole up and eat warming nourishing foods, but it’s important to feed our skin too.

Winter skincare

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Thrive Magazine / Issue 4 - Winter 2015

Feed your skin

It’s likely your skin may feel very tired and lacklustre but there are a few small tweaks that you can make to revitalise Winter skin , going nowhere in sight of a synthetic scary chemical.

Start the day with a freshly squeezed juice and then - waste not want not, use some of the pulp for an instant fresh live enzyme face mask! (just don’t open the door to the postie!)

Anything you have made into a juice or smoothie will also be beneficial as a face mask. Superfoods and food ingredients that help us to detox, boost our immunity, antioxidant levels and our energy levels are also great for our tired skin. Make a rich choccy face mask by combining Raw Cacao powder with live yoghurt or coconut oil and add sea salt for an exfoliating scrub – all the indulgence without the guilt. Make an gentle exfoliator with a handful of ground almonds and a little water, you can add a little Himalayan salt to make an exfoliating scrub which will help with dry flaky skin that’s been exposed to the cold weather – or the drying central heating.

Honey is healing and soothing and of course we all remember the benefits of an avocado facemask.

Feed your face

Rehydrate the face and hair with oils, they balance the production of sebum and rehydrate the hydro-lipidic film of the skin.

They are easily absorbed and if essential oils are added they have further therapeutic benefits in that they smell great and can increase your happiness levels!

For brightening skin and reducing the appearance of age spots citrus fruits are great. Apply freshly squeezed orange and lemon, just soak a cotton wool pad in fresh juice and apply, then rinse and pat dry.

It’s very gradual but can help tighten and brighten.

If you want to invest in a great anti-ageing and revitalising face mask try the My Vita Bella Anti-Ageing face mask, It’s enriched with Argan Oil, Hibiscus Seed Proteins and more importantly Hyaluronic Acid. For boosting Hyaoronic Acid by the way check out Synovital supplements from Modern Herbals.

If you find you have dry flaky itchy skin you will really benefit from the excellent Dermabalm from Naturesnaturals plus try the intensive moisturiser from Elenas.

Some of my other favourite brands include Inlight Organics – the organic line softener is amazing.

Plus I love the excellent Age Defy range from Green People which combines natural ingredients with the brilliance of science to offer optimum skin regeneration, moisture balance and deep hydration.

If you haven’t yet tried facial oils - do!

They’re easily absorbed into the skin and it’s easy to make your own bespoke recipe. But I love the Rose Fresh Coconut TLC from Tiana.

Also the range from Pure Lakes are absolutely gorgeous and the High Performance organic skincare range from SKN-RG organics are also definitely worth trying.

It’s hard to beat the gorgeous new range from Weleda The White Mallow Baby Derma range – ok so its intended for babies, but sssh don’t tell!

It’s so soft on the skin Janey Lee Grace is the author of ‘Look Great I’d recommend it Naturally - without ditching the lipstick’. for mums and dads too.

Find her at www.janeyleegrace.com

Winter Skincare Solutions

Janey Lee Grace x

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Cinnamon comes from the branches of wild trees that belong to the genus “Cinnamomum�

- native to the Caribbean, South America, and Southeast Asia.

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

Recipe by Brandi Doming - theVegan 8.com

recipes

the perfect spring salad

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Thrive Magazine / Issue 4 - Winter 2015

Cinnamon Spiced Cheesecake

Recipe by Brandi Doming - theVegan 8.com

only eight ingredients needed for this amazing dessert

raw

ingredients... (serves 8) Crust 2 cups blanched sliced almonds 1 1/2 teaspoons cinnamon 2 1/2 - 3 tablespoons agave (or maple syrup) Filling 2 cups raw whole cashews 1 cup unsweetened apple juice 1/4 cup lemon juice 1/2 cup agave or pure maple syrup 1 tablespoon vanilla extract 1 tablespoon cinnamon 1/4 teaspoon ground ginger 1/4 teaspoon fine sea salt Swirl 1 tablespoon cinnamon 2 tablespoons maple syrup Raw, gluten-free, oil-free

Where to find more...

Recipe provided by The Vegan 8 www.thevegan8.com

how to make...

Prepare the crust first by adding the almonds and cinnamon to a food processor. Process until a fine flour forms. Add the agave, starting with 2 1/2 tablespoons and add more if needed, and process until it clumps together. It should stick together when pressed between your fingers. Pour in a lightly greased tart pan. Spread out evenly, pressing flat with your fingers and working your way just slightly up the sides.

Set aside.

Add all of the filling ingredients to a high powered blender and blend until very smooth and creamy. Scrape the sides as necessary. If you do not have a high powered blender, you will need to first soak the cashews in a bowl covered with water for about 5 hours. Drain and rinse and proceed with the next steps. (Adding the remaining filling ingredients and process until smooth) Pour the filling over the crust, making sure to scrape all the liquid out of the blender.

In a small cup, add the swirl ingredients and stir until well mixed with a fork. Drop spoonfuls all over the filling and gently swirl with a butter knife. Don’t overdo it or you will lose the swirl effect.

Place in the freezer to chill overnight or for several hours until solid and firm. Remove 10-15 minutes before serving and slicing. You can either slice it directly in the tart pan or gently pop out the tart pan from the bottom and then slice. Place immediately back in the freezer to retain the firm shape, as it will soften if left out too long.

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Thrive Magazine / Issue 4 - Winter 2015

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

Super tasty protein mocha shake

Activ-eat.com is a great nutritional blog, set up to offer guiding recipes and advice, no complications, and no stress. www.activ-eat.com

Thrive Magazine / Issue 4 - Winter 2015

raw

Super Protein Mocha Shake perfect for a mid afternoon boost of energy and protein

ingredients...

20g Chocolate protein 10g Pumpkin protein 1 Banana 10g Oats 1 Shot Fresh Coffee 1 Tsp Sweet Cinnamon Nut Butter (Activ-eat) 1 tsp Raw Cacao Powder Ice to serve

how to make it...

This could not be simpler! Add all ingredients into your blender and blend.

You will have a delicious cold coffee treat with the extra bonus of it feeling a little naughty. If like us, you love your coffee, treat yourself to two shots!

www.activ-eat.com

Chocolate Cinnamon

Makes a great accompaniment to a cheeky coffee with friends. www.activ-eat.com

Sandwiches

Cake: 50g Dark Chocolate (Freeist) 50g Milk Chocolate (Freeist) 75g Sukrin Gold 50g Unsalted Butte r 1 Egg 125ml Almond Milk Filling: 1tbsp Coconut Oil 1 small pot Greek 1tsp Ginger Yoghurt 1tsp Cinnamon 1tsp Cinnamon 2 tbsp Cacao Nibs

how to make them...

Boil some water in a pan, then let simmer on a low hear. Break up all the chocolate into a bowl and melt over the pan until smooth. Add the butter & coconut oil to the melted mixture and comibine. Remove from heat, whisk in the sugar and almond milk, and finally the egg, until well combined.

Stir in the ginger, cinnamon and cacao nibs, spoon into a mini square cake tin, or muffin tin if you prefer, that you have lined gently with butter. Cook for 25 mins or until springy and a skewer comes out clean. Leave to cool, then slice into two. Combine the yoghurt and cinnamon and fill the sponges equally. Serve to your grateful guests!

Where to find more...

Check out some more recipes from Activ-eat at www.activ-eat.com

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Thrive Magazine / Issue 4 - Winter 2015

Lemon Drizzle Doughnuts

with delicious lemon flavoured iced frosting ingredients

how to make it... (serves 8)

1 x cup all purpose flour 1 x cup organic whole spelt flour 1/2 cup organic raw cane sugar 1/4 tsp Himalayan rock salt 3/4 tsp baking powder 3/4 tsp bicarbonate of soda 1/4 tsp vanilla paste 1/4 tsp cinnamon 1/4 cup maple syrup 3/4 cup water 1/4 cup melted organic coconut oil 2 tsp apple cider vinegar 3 tsp lemon zest 2 tsp freshly squeezed lemon juice Frosting: 1 cup icing sugar (I use organic) 1 – 2 tbs freshly squeezed lemon juice

Preheat the oven to 180C (160C fan oven) and grease an 8 hole doughnut tray with coconut oil. Sieve the flours and baking powder in to a large bowl and add the salt, lemon zest, sugar and cinnamon.

In a separate bowl, mix together the oil, water, maple syrup, lemon juice and apple cider vinegar before stirring in to the dry ingredients. Spoon the mixture in to the greased tin, filling the holes 3/4 full, then bake for 10-12 minutes or until a skewer comes out clean when inserted in to the centre of a ring.

Transfer to a rack to cool. Meanwhile make the frosting – sieve the icing sugar in to a bowl and then slowly add the lemon juice, mixing with a fork, until your frosting is smooth and thin enough to drizzle from the end of a spoon.

Once the doughnuts are cool, drizzle the frosting over them in a zigzag motion – leave to set – then devour alongside a cup of gorgeous earl grey tea! /Serene Eats

pinterest.com/aliceagardiner/ http://instagram.com/serene.eats

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Whole spelt flour is milled the old fashioned way, using only whole grains in the stone-ground process, to create a 100% wholemeal spelt flour.

Where to find more...

Recipe provided by Alice Gardiner at www.sereneeats.com

Easy to make pasta recipe with just 8 ingredients. Use gluten-free brown pasta if you want to make it extra healthy.

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

the perfect spring salad Pasta in a creamy red pepper sauce...

How to Make...

Preheat an oven to 450 degrees and line a sheet pan with parchment paper. Place the whole bell peppers on the pan and roast for 20-25 minutes until well browned. Carefully slice the bell peppers and remove the stem and seeds and add to a blender.

Add all of the remaining ingredients (except the basil) and blend until smooth. Taste and add any additional salt or spices, if desired.

Garnish with fresh chopped basil and pine nuts. Serve over spiral pasta.

I much prefer the spiral pasta over spaghetti noodles for this sauce because it gets in between the grooves and has a better texture.

recipes

1 tbsp minced fresh garlic (about 3 large cloves).

2 tsp chili powder.

Fresh basil 1/4 cup, chopped.

12 oz gluten-free brown spiral pasta.

Recipe by Brandi Doming - theVegan 8.com

Ingredients 2 red bell peppers.

1/2 cup + 2 tbsp water.

3/4 teaspoon salt.

3 tbsp lemon juice.

1/4 cup nutritional yeast 1/2 cup pine nuts.

Thrive Magazine / Issue 4 - Winter 2015

Sweet potatoes have been shown to stabilise blood-sugar levels by lowering insulin resistance.

Choose sweet potatoes with taut, papery skins, tapered ends and uniform size, shape and color. Also darker colors are higher in beneficial carotenoids.

sweet potato curry with a spicy madras curry paste

Thrive Magazine / Issue 4 - Winter 2015

Sweet Potato Curry delicious spiced curry recipe with a boost of chickpeas

ingredients 2-3 tablespoons madras curry paste 1 medium onion (diced) 4 medium sweet potatoes (peeled and chopped into chunks) 1 red pepper (sliced) 1 tin of chickpeas 200g bag of spinach 1 can of coconut milk (serves 4-6)

how to cook...

You can use a bought curry paste for this recipe or if you choose to make your own it’s simple - Mix all of these in a bowl: 2 tspn ground black pepper, 1 tbsp chilli powder, 1/2 tspn ground cinnamon, 2 tspn garam masala, 2 tspn ground tumeric, 8 tbsp ground coriander, 2 tspn black mustard seeds and 1/4 cup ground cumin, 3 crushed cloves of garlic, 2.5cm cube fresh ginger root, grated. Mix together well and add 1/2 cup of brown vinegar.

Fry the onion for few minutes in olive oil till soft. Add curry paste and fry for 1 min. Add the coconut milk, sweet potato, pepper and chickpeas and cook for approx. 15 minutes until potato is cooked. Add spinach (fold spinach through mixture in handfuls) simmer for a couple more minutes until spinach is wilted. If not liquid enough add a little water.

You can even freeze what’s left for another day.

10 months will keep for 6 to es to ta po t ee res Sw Colder temperatu e. ac pl rk da , ol in a co ps will and warmer tem can speed decay, oisture. ing and loss of m accelerate sprout actually eet potatoes can The flavor of sw the orage as some of improve with st y veg but sugar. It's a starch starch turns into lories worth lue makes the ca va al on iti tr nu its . The fiber they are fat-free e nc si ly al ci pe it, es include enough reason to content alone is et. tables in your di these funny vege

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

A 1/2 cup serving of sweet potato provides 390% daily value of vitamin A, 40% of vitamin C, 18% of fiber plus vitamin E, iron, magnesium and phytochemicals like beta carotene, lutein and zeaxanthin.

45

Thrive Magazine / Issue 4 - Winter 2015

Mini Berry Coconut Crumbles with chia seeds and maple syrup to add sweetness

ingredients For the crumble: 1/2 c. oats, 1/3 c. ground almonds, 1 tbsp. desiccated coconut, 2 tbsp. coconut oil (plus extra for greasing), 1 tbsp. maple syrup.

For the filling: 2 c. frozen mixed berries, 1/3 c. water, 2 tbsp. maple syrup (add more to taste depending on the sweetness of your berries), 3 tsp. chia seeds.

how to make it...

(makes 3 small crumbles) Preparation time: Approx. 30 minutes 1. First, preheat your oven to a medium heat and lightly grease a small baking tray with coconut oil.

2. Add all of the ingredients for the filling into a saucepan and stir well.

Place on a medium to high heat on the stove and stir continuously until the mixture comes to the boil. At this point, turn the heat down and allow the mixture to simmer gently, stirring every so often to ensure that it does not burn.

3. Whilst this cooks, combine all of the ingredients for the crumble in a bowl and ensure they are evenly mixed. Spread the crumble over the greased baking tray and place in the oven on a medium heat for 10 minutes. When the time is up, remove and leave to one side.

4. Continue to stir the berry filling frequently – it should reduce and thicken after around 20 minutes. Once it has reached your desired consistency, remove from the heat and pour even amounts into ramekins or small ovenproof dishes, then top with the cooled crumble mixture and place into the oven on a medium-high heat for 5 minutes until they just begin to turn a light golden-brown colour.

5. Serve immediately, ideally with cold ice cream (try blending chopped frozen bananas with a little water to create a dairy-free ice cream alternative that is just as sweet and delicious!)

Recipe from Lauren Dawson from Natural Nomad...

Find more delicious recipes at www.naturalnomad.co.uk @natural_nomad

Chia seeds are tiny black seeds from the plant Salvia Hispanica, which is related to the mint.

46

Chia Seeds Fiber: 11 grams.

Protein: 4 grams.

Fat: 9 grams (5 of which are Omega-3s).

Calcium: 18 percent of the RDA.

Thrive Magazine / Issue 4 - Winter 2015

Eating about 2 to 3 almonds a day is an easy way to incorporate many crucial nutrients into your diet. Almonds are rich in vitamin E, calcium, magnesium and potassium.

Another area where chia seeds shine is in their high amount of antioxidants.

These antioxidants protect the sensitive fats in the seeds from going rancid.

mini berry coconut crumbles with chia seeds

Thrive Magazine / Issue 4 - Winter 2015

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 is a little joyous healing ecosystem, in a box. The products in this toolkit contain rosemary essential oil, which is lovely for soothing itching, and also for age spot, wrinkles and sun damage.

The natural choice for those looking to keep healthy, Meridian’s nut butters are naturally delicious and provide an excellent source of protein and energy.

Meridian’s range of peanut, cashew and almond nut butters include organic, natural, smooth and crunchy variants and offer 100% nuts.

Each jar is literally crammed with vitamins and minerals - perfect for those leading a healthy lifestyle.

An excellent source of protein and energy our naturally tasting Peanut Butters don’t use palm oil and include variants with 100% nuts or with just a pinch of salt.

Ingredients: Peanuts Whole Skin On (100%). Produce of more than one country Vegetarian, Vegan, Wheat Free, Soya Free, Fish Free, Shellfish Free, Sulphite Free, Celery Free, Mustard Free, Lupin Free, Mollusc Free, GMO Free, Additive Free

Buy these fab skin kits at www.chucklinggoat.co.uk

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Credits / References / Where to buy...

Susanna Halonen - www.happyologist.co.uk Natural Juice Junkie - www.naturaljuicejunkie.com The Digestion Detective - www.thedigestiondetective.com The Ethical Chef - www.ethicalchef.co.uk CNM - www.naturopathy-uk.com Fiona Ludlow - www.fromheadtotoes.co.uk Nourish Kefir - www.nourishkefir.co.uk

www.thrivepublishing.co.uk

Capital CBT - www.capitalcbt.com Jo Hodson - www.includingcake.com Laura Carpenter - www.lauracarpenter.co.uk Janey Lee Grace - www.imperfectlynatural.com Recipes Supplied by: www.thevegan8.com / www.activ-eat.com / www.sereneeats.com www.includingcake.com / www.naturalnomad.co.uk

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 supplier to sxc.hu / Designers: ‘Designs by Luci’ and Thrive Publishing.

Winter Horoscopes...

Aries

Libra

If you love cooking, it isn’t a bad time to think

This time is one of fun and exploration for you. This

about how you can incorporate that into your

can also go for your cooking life. If you gravitate

working life. Every good day starts with a good

toward a certain ethnic cuisine. Give it a try!

breakfast. Recipe to try: Vegan Pancakes

Recipe to try: African Veg Stew

with Blueberries http://bit.ly/1E5rIfZ

http://bit.ly/1LdWMAo

Taurus You’re getting a lot done, so it may be time to reward yourself with a little face time with your favorite kitchen equipment. You’ve been hearing about the healthy Mediterranean diet, so why not give it a spin this week?

Recipe to try: Cheesy Rigatoni With Potatoes and Cabbage http://bit.ly/1y2uf85

Gemini You have lots of opportunity coming your way

Scorpio You are one of the culinary geniuses of the Zodiac, since sensual pleasures are so important to you.

Make sure you have your favorite ingredients on hand so you can do some stress relief in the kitchen.

Recipe to try: Zucchini Noodles With Leek-Tomato Sauce http://bit.ly/18nV3tg

Sagittarius This time is about the way you’re always interested

just now, which may lead to bigger things down

in learning. This goes double for your cooking life,

the line. Impress the pants off people by

so if you’ve wanted to try a new kind of cuisine,

cooking an authentic healthy pie recipe.

dive in to a hands-on class.

Recipe to try: Strawberry Pie

Recipe to try: African Peanut Soup

http://bit.ly/1JyA983

http://bit.ly/15O3s8z

Cancer You have lots of support in your money life just

Capricorn

now so why not splash out and cook your other

You will have a ton of energy in your home sector

half a delectable meal. There’s nothing more

just now, which makes it an ideal time to redecorate,

romantic than Italian cooking.

if you’re so inclined, or spend an entire day cooking

Recipe to try: Lemon Pepper Shrimp.

an elaborate meal for your friends and family.

http://bit.ly/1y2uLTi

Recipe to try: Kale and Red Pepper Rollups http://bit.ly/15GPzbh

Leo If you’ve been too busy to clean your house, the Universe helps you find the perfect cleaning

Aquarius Your emotions may have been stirred up by some

person. If you’re looking for some help in the

sudden news and now you need to spend a little time

kitchen, look into healthy meals try a quick and

on your own. Make up some delicious food for one

easy cookbook. Recipe to try: Spicy Salmon

and give yourself all the more reason to stay in.

with Bok Choy http://bit.ly/1H4pjZT

Recipe to try: Healthier Rice Pudding http://bit.ly/1JUZ447

Virgo It may get a little spicy for you at this time as you suddenly find yourself down to very little money. You can eat really well with just a little money and have a fun cooking experience, too.

Quick and easy Veggie Chilli http://bit.ly/1CaZ7JQ

Pisces Since your cash flow may be tight at this time, reward yourself in smaller ways, say, with a home made meal.

Simple to make, and cost effective meals can still be delicious. Recipe to try: Quinoa and Sweet Potato Stuffed Mushrooms http://bit.ly/1wyMHn6

Quote: DJHIXBASJH