Thrive Magazine Summer 2015 by Thrive Health & Nutrition Magazine

Issue 6 - Summer 2015

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Issue 6

Your quarterly natural health, food & lifestyle magazine.

Thrive Magazine / Issue 6 - Summer 2015

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

It’s Summer - well I think it is! But even if the sun isn’t shining where you are, try to take some time out and enjoy the outdoors. Set some time aside and cook some colourful food, using seasonal produce. We’ve got a great feature ‘What’s in Season’ on (pg 6-7). We’ve got even more great new products in our ‘What’s Hot’ section on (pg 5). Natural Juice Junkie guides us through the ‘The Sugar Debate’ on (pg 10) and we catch up with Luke Jones from Hero Health Room to talk about the importance of ‘Getting More Movement Into Your Daily Routine’ (pg 14). We’ve got an exclusive interview with Andy Puddicombe from Headspace - a brilliant meditation app that now has over 2 million users. ‘Get Some Headspace’ (pg 16) Our feature ‘What’s it called?’ (pg 20) looks at the unusual guava fruit. How to prepare them and how to cook them too.

We talk to Juilanne Ponan from Creative Nature in our interview ‘Nature is Creative’ (pg 24) Janey Lee Grace gives us some simple ‘Fridge Food Hacks’ on (pg 26). Plus we’ve got our very own herbalist Laura Carpenter talking about ‘Herbs & Hormones’ (pg 34). We’ve included even more delicious recipes in this issue including an amazing Banana Bread from Hedi Hearts and a refreshing Summer Punch from The Vegan8. Other recipes include; A Summer Broccoli Salad, a Peanut Butter Banana Smoothie, a swede cake and a apple oatmeal bowl plus more. It’s your chance to join the Thrive Tribe on (pg 48) plus a chance to win in our competitions. So, find your slice of peace and quiet and settle down to read this issue. We’d love to hear your thoughts over on social media too.

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

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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. Please read full disclaimer at www.thrive-magazine.co.uk/disclaimer/

Next Issue - Autumn Available Sept/Oct 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 6 - Summer 2015

Contents thrive [ issue 6 - Summer 2015 ] NEWS 5

6-7

EVENTS

FEATURES

Hot Products

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

What’s in Season?

It’s improtant to eat seasonal produce - but what difference does it really make and in what way?

8-9

Foodie Blogs

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

10-11 Juicing - The Sugar Debate

It’s an interesting debate just now. We talk to Natural Juice Junkie about the levels of sugars in fresh juices.

True Superfoods

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

14-15 Movement is Key Welcome back to Luke from Hero Health Rooms. Luke tells

us why movement is the key to a healthy body and mind.

16-17 Get Some HeadSpace

We chat to Andy Puddicombe from Headspace to find out how his journey from being a Buddhist monk has helped him to help others.

7 Great Food Docomentaries

Our pick of some of the best documentaries on food and health, that’ll change the way you think.

20-21 What’s it Called? - Guava In this new feature we introduce some of the more unusual

fruit and vegetables and give you ideas on how to cook them.

22-23 All About Matcha Tea OMG Matcha Tea let us know all about the health benefits

30-31 My Herbal Journey with Vera Martins We talk to Vera Martins a CNM graduate about her journey

to using herbs to heal.

32-33 Adapting to Change Life doesn’t stand still, change is the very nature of our

existence, but sometimes change can be difficult to deal with.

34-35 Herbs & Hormones Herbs have been used for hundreds of years to help with

balancing hormones. Our herbalist Laura Carpenter discusses the different options available.

36-37 Recipes - a juice, a smoothie and a treat We’ve gone peanut butter mad! Peanut butter banana drink,

Plus, peanut butter and banana lollies.

38-39 Recipes from Hedi Hearts Try making this delicious almond and banana bread

from Hedi Hearts.

40-41 Recipes from ‘Love Your Greens’ Delicious recipes from ‘Love Your Greens’ including; a

Summer broccoli salad and a tasty swede cake.

42-43 Recipes - Sweet Summer Punch

A refreshing fruit punch to try from www.thevegan8.com

44-45 Recipes from Naturally Meghan Apple pie oatmeal bowl and a black forest parfait to make

from Naturally Meghan.

46-47 Recipes from Creative Nature Gorgeous vegan brownie cheesecakes from Creative Nature. 48

Join the Thrive Tribe

We’d love to hear from you - get in touch, plus a chance to win some of our latest competitions prizes too.

of drinking this beneficial green tea.

24-25 Nature Really is Creative We chat to Julianne Ponan from Creative Nature about the

future of superfoods and how fairtrade really matters.

26-27 Food Hacks from Janey Lee Grace

Janey Lee Grace shares her tips on the best food swops to make inside your fridge.

www.thrive-magazine.co.uk @thrivefeelalive

100% Organic 1 LITRE FAMILY SIZE Made from young green Philippine coconuts the locals call Buko. Grown without pesticides or fertilizers in GMO free farms, Organic Buko is a great tasting, 100% Pure, not from concentrate, refreshing coconut water. Every bottle of Organic Buko purchased saves one square metre of rainforest.

330ml HANDY GRAB & GO SIZE

Thrive Magazine / Issue 6 - Summer 2015

new 1

what’s hot 2

1. Food Toppers

From Including Cake Super sweet sprinkle toppings using whole ground dates infused with coconut, seeds, and nutrient rich ‘super foods’. www.includingcake.com

2. OMG Matcha Tea

Organic Blend Green Tea Supports the immune system, boost metabolism and regulates both cholesterol and blood sugar levels. www.naturem.co.uk

3. Coconut Water

from BUKO An organic coconut water, full of essential vitamins and minerals, a rehydrating drink. www.organicbuko.com

4. Raw Beetroot & Ginger Muesli

From primrose Kitchen Delicious gluten free oats with fresh beetroot and zingy ginger. Balanced with a combination of nuts and seeds. www.primroseskitchen.com

5. Eco Thrive Plant Food

Charge is a new, 100% naturally produced soil enhancer that boosts and prolongs the fertility of your soil. www.ecothrive.co.uk

6. Seaweed Crisps 7

Tasty seaweed snacks sprinkled with sea salt and vinegar. www.selwynsseaweed.com

7. Green Blends

from Naturya Organic greens features: wheatgrass, barleygrass, spirulina, chlorella and hemp protein www.naturya.com

8. No Fuss Skin Care A brand new range of natural and organic skincare products www.nofussbeauty.com

9. Gusto Cola Each issue we highlight the newest healthy foods and products being launched. More in Autumn issue.

Organic cola made with stevia and organic cane sugar. Fairtrade and certified organic - delicious cola. www.drinkgusto.com 5

foodie

Thrive Magazine / Issue 6 - Summer 2015

hey

what’s in season

Why eating seasonally is about more than just the cost Eat local. Eat what’s in season. Eat organic. Confused by multiple messages about what to eat and when to buy it? There is something quite comforting about thinking that everything in the universe happens at the time that it’s supposed to happen and that applies for the food that we grow too. Eating seasonal produce is so much more than just another food trend. So why is seasonal food better? Let’s begin with flavour. Freshly picked produce has the optimal flavor – it’s crispy, fragrant, juicy and colorful. Seasonally fresh produce is picked when ripe and fully developed. The plant has had more sun exposure, which means it will have higher levels of antioxidants!

Simple supply and demand - when produce is in season, the abundance of the crop usually makes it less expensive. Seasonal food is much cheaper to produce for the farmers too. Seasonal produce can grow without much added human assistance. It’s also more likely to be locally produced as well, which reduces the load on our environment, due to transport or ‘food mileage’. Getting to know where your food is coming from, who is growing your food and how they do it also makes you feel more connected to that whole process. We can live in balance with our surroundings. Embracing the natural rhythm of things also helps simplify our lives. ve Follow us on twitter @thrivefeelali eFeelAlive https://www.facebook.com/ Thriv

Aubergines Several varieties of aubergines are grown all around the world and they vary greatly in size, shape, and color. Generally, aubergines fall into two broad categories, either oval shaped, or thin and elongated. The plant reaches about 3-4 feet tall quite quickly and bears many bright fruits. Each fruit has smooth, glossy skinnternally, it has an off-white color pulp with numerous centrally arranged small, soft seeds. Fruits are generally harvested when they reach maturity but just short of full stage ripeness.

beetroot Beetroot evolved from wild seabeet which is a native of coastlines from India to Britain. A bright purple root that adds a great splash of colour to roasted root veg.The pigments that give beets their rich colors are called betalains. Beets are perfect for summer salads or roasted in olive oil in the oven. And if you haven’t tried fresh beetroot juice you may be pleasantly surprised at how subtle it is, plus it’s full of antioxidants too. Beets are at their prime in July, August, September.

spinach Spinach is available all year-round, but the freshest, tenderest spinach is picked in Summer - July and August. Spinach is so rich in its phytonutrient content and is an excellent source of other antioxidant nutrients — including vitamin C, vitamin E, vitamin A. If you’re buying it fresh make sure you wash it well and dry the leaves out before using. Spinach cooks down - a lot - a tightly packed cup of raw spinach makes less than 1/2 cup cooked.

blueberries British blueberries are available from June till September and the start of the season usually features the Duke variety. If you’re lucky to be growing them, they will be ready for picking in late July-mid August. Don’t rush to pick the berries as soon as they turn blue. Wait a couple days. When they are ready, they should fall off right into your hand.

seasonal recipe - beetr

oot detox salad

ressing il For the D vocado o lespoon a b ta 1 + l 60m on 1 large lem Juice from d rlic, mince ves 1 clove ga arsley lea ch fresh p Small bun p maple syru 2 tsp pure r e d w o ard p 2 tsp must f salt A pinch o ale Salad K e th For baby kale & Naked sh re F icks g a 1b to matchst per, cut in p e p d re d ½ inly slice dishes, th grated 6 small ra eled and p iced carrot, e d thinly sl n a 1 medium d ber, peele m u d c e u ic c d ll nd ½ sma , peeled a e avocado iced d t, 1 large rip o o tr e ooked be c k c a p g 250 lnuts opped wa 1 tbsp ch

buy it / make it / share it Put all of the ingredients for the dressing in a small blender or food processor and blend until smooth. If you don’t have a small blender, whisking the ingredients together in a bowl works well too. Put all the salad ingredients to the serving bowl and add desired amount of dressing. Toss everything together to combine and serve. Credit - www.lovebeetroot.co.uk/recipes/

Find out more about eating seasonally and join up if you’re a food business or search for restaurants local to you that focus on serving seasonal produce. www.eatseasonably.co.uk

Thrive Magazine / Issue 6 - Summer 2015

Foodie Blogs We absolutely love all of the amazing foodie blogs available online. They offer great content, delicious recipes and beautiful photography, so, weâ&#x20AC;&#x2122;re sharing these food blogs with you... #fivestarfoodies

Showcas best foo ing the die blog s

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

If you food â&#x20AC;&#x2122;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 Kitchen Shed www.thekitchenshed.co.uk A great clean eating food blog packed full of delicious recipes. Run by Charlie, whoâ&#x20AC;&#x2122;s studying to become a nutritionist, it is a super resource for all things healthy. We love it. We recommend her almond porridge and the cashew cookie bars too. Follow on Instagram: @thekitchenshed Follow on Facebook: @kitchenshed Twitter: @KitchenShed

Curiously Conscious www.curiouslyconscious.com A mindful eating and conscious living blog for chic, sustainable, healthy living. Join Besma on her journey to find the best in food, beauty, fashion, fitness, and home! Some delicious recipe posts, great fitness reviews and lots of eco home information. Follow on Twitter: @besmacc Follow on Instagram: @besmacc

www.alazygirlgoesgreen.com

A Lazy Girl Goes Green

Join Trudi as she explores the world of green living, finding out why its so important to live sustainability and sharing any easy short cuts she finds! Fantastic info on green living and a great section on travelling economically too. Check out her vegan food section for some amazing recipes. Follow on Twitter: @trudlenoodle Follow on Facebook: @Lazy.Girl.Goes.Green Pinterest: @lazygreengirl

Thrive Magazine / Issue 6 - Summer 2015

icing esnâ&#x20AC;&#x2122;t ju ugars and o d t u B s ify the intens sugar rush? a cause

icle an art is d a e r n ici g ntly I rece aid how ju ge and that s ing a syrin lf with k se like ta cting your erious? e j in ey s Are th . r a g su

But what about all the

SUGAR? It is vitally important to understand the difference between added sugars and natural sugars.

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

Thrive Magazine / Issue 6 - Summer 2015

The average Briton consumes 238 teaspoons of ‘added’ sugar each week.

If I had a pound for every time I’ve been asked about “all the sugar” you consume when juicing, I would be writing this from the beach! Much of the concern stems from media hype, comparing the natural sugars in juiced fruits and vegetables to chocolate bars and donuts. Does anybody really believe the highly refined sugars used in products like this are comparable to the natural sugars in natures finest produce? It is vitally important to understand the difference between added sugars and natural sugars. The average Briton consumes 238 teaspoons of ‘added’ sugar each week. This is almost a KILOGRAM of sugar and it is often consumed without us knowing it. Food companies put added sugar in pretty much everything and research suggests that too much sugar doesn’t just lead to weight gain, but also depression, anxiety and stress. NHS guidance suggests that “added sugars shouldn’t make up more than 10% of the energy (calorie intake) you get from food and drink each day.” But here is the other key point from the NHS guidance: “You shouldn’t cut down on fruit, as it’s an important part of a healthy, balanced diet.” Let’s face it, comparing the naturally occurring sugar in fresh fruits and vegetables with the processed sugars added to most foods is as simplistic as comparing the calories of a carrot with those in a can of fizzy drink or a a biscuit. You cannot judge foods on just one component. The problem comes when we start messing with nature. Scientists have extracted natural sugars and intensified them to produce a highly processed, almost pharmaceutical, sweetness. The food industry takes these sweeteners and put them in EVERYTHING.

This process is comparable to how coca leaf is refined into cocaine and just as cocaine has been shown to increase depression, anxiety and panic attacks evidence now suggests refined sugar does the same. But doesn’t juicing intensify the sugars and cause a sugar rush? I recently read an article that said how juicing is like taking a syringe and injecting yourself with sugar. Are they serious? When we juice fruits and vegetables, we separate the juice (which contains all the nutrients needed by our bodies) from the fibrous part of the plant. It is true that fibre slows down the absorption of sugar, so when we juice fruits and vegetables, removing the fibre, this is likely to mean we absorb the sugars more quickly. This may result in a blood sugar spike (post-meal hyperglycemia), but this is fairly common even when eating the whole food and is typically not dangerous. Here’s the thing. If juicing was giving such a ridiculous amount of sugar, surely it would be responsible for weight gain, a rise in obesity and an increase in type II diabetes? Yet, through my Natural Juice Junkie courses and working with coaching clients I see the opposite, with juicing helping many people to shed excess weight and in some cases, reduce diabetic medication and improve blood sugar levels. It is important to note that I am not talking about bottled fruit juices. These are typically heat pasteurised and often highly processed. I am talking about freshly extracted, unprocessed juice, where best practice is to focus on 70-80% vegetables with 20-30% fruit. For those with concerns about blood sugar, i.e. diabetics, it is advisable to minimise the amount of fruit and stick to a high proportion of vegetables. 11

Thrive Magazine / Issue 6 - Summer 2015

what’s next in

super foods cordyceps

A tonic mushroom extract used by chinese doctors. it contains a selection of vitamins including vitamin B1, B2, B12, E and K. Cordyceps is believed to enhance athletic performance and improve aerobic capacity. Some researchers believe that it has anti-cancer benefits by inducing cancer cell death, a process called apoptosis. Also contains a variety of minerals such as potassium, calcium, magnesium, phosphorus and iron.

moringa

The Moringa Tree, also known as the Drumstick tree is nearly entirely edible. It can grow with little water and has multiple times the amount of nutrients as oranges, carrots and milk, plus grows very well in regions of malnutrition. It is often used for anemia and joint pain. Moringa contains proteins, vitamins, and minerals. As an antioxidant, it seems to help protect cells from damage. The moringa trees leaves are high in protein, calcium, iron, Vitamin C and Vitamin A.

amaranth

The plant amaranth produces seeds which are packed full of protein and nutrients, it contains more protein than any other gluten-free grain - even quinoa! The word amaranth means “everlasting” in Greek. It’s an excellent source of lysine, an important amino acid (protein) and has an incredibly high calcium content too. It’s perfect to use as you would any other grain and you can cook it like you do quinoa.

dragonfruit

Dragon fruit is also known as pitaya, these fun-looking fruits contain around 60 calories each and are rich in vitamin C, B1, B2 and B3, and minerals such as iron, calcium, and phosphorus. And that’s not all. This is definitely one of the best “super fruits” out there. It’s known to help decrease bad cholesterol levels and replenish good levels. Dragon fruit is an excellent source of monounsaturated fats, helping the heart stay in great condition.

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

kiwano

This amazing fruit is native to southern and central Africa and is a member of the melon and cucumber family. The taste of the kiwano is a combination of banana, melon, cucumber and lime, making it perfect for tropical fruit salads. Some of the most impressive health benefits of kiwano include its ability to improve cognitive ability, prevent certain types of chronic diseases, aid in weight loss and protect the skin. 13

Thrive Magazine / Issue 6 - Summer 2015

How to Get More

Movement Into Your Everyday Life Movement is one of the key pillars to a happy, healthy existence. Follow on Twitter @ LukeJonesHERO www.facebook.com/ herohealthroom

The human body is designed to move freely – to walk, run, climb, crawl, lift, swim and throw. Yet for many of us, modern day living requires us to spend the majority of our time stagnant, sitting at desks, in cars, or in front of screens. Unfortunately, it’s not doing us a great deal of good. There have been numerous studies demonstrating the risks of prolonged sitting. Not only does it deteriorate our posture and cause muscular imbalances, it increases the likelihood of developing pretty much every chronic disease known to man. 14

And an hour in the gym a few times a week probably isn’t going to do much to reverse the damage. It’s what we do most of the time that matters most. Activity for one out of twenty-four hours of the day still means inactivity for the remaining twenty-three. What we really need is to increase our amount of movement throughout the day, before we lose the ability to do so altogether. Here are four simple ways to do just that.

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

Thrive Magazine / Issue 6 - Summer 2015

1. START WITH A MORNING ROUTINE Lately, instead of rushing to start work straight away, I’ve dedicated my early hours to meditation, journaling, and movement. I’ve definitely found that a little mobility and gymnastics work helps to wake up my body and mind, and sets me up right for the day. Just like any new habit, it’s best to start small. Why not commit to doing the mobility routine at the end of this article? It only takes 5-10 minutes, but can make a big difference if performed regularly. 2. ADJUST YOUR WORKPLACE We spend the majority of our waking time at work, so it makes sense to try to make it as movement friendly as possible. One way to reduce sitting time is to install a standing desk. It may not seem like a viable option in your workplace, but many companies are becoming increasingly aware that a healthy workforce is a more productive one, so it may be worth enquiring! Regular mini breaks can also be valuable. Perhaps set a reminder for every forty minutes on your phone, prompting you to go for a short walk or shake your legs out. 3. MAKE YOUR HOME MOVEMENT FRIENDLY With a few simple adjustments, you can transform your home into a place that facilitates movement, as opposed to somewhere that restricts it. Leaving a yoga mat in the hallway can encourage you to stretch anytime you walk past. A pullup bar in a doorframe may also prompt you to do a pullup now and again. Scattering these little reminders around the house helps to make movement a part of your family’s everyday life. 4. MAKE THINGS DIFFICULT Modern life has almost become too comfortable. In our caveman days, there were no plush carpets or cosy car journeys. Every day in the wild would require some sort of physical challenge just to survive; yet today we can get away with doing hardly anything. Step out of your comfort zone from time to time and make things difficult for yourself. Take the stairs; park your car further from work so you have to walk more; and balance on one leg as you wash the dishes. View your surrounding environment as one big playground, and move whenever possible.

Seven Simple Movements to Start the Day Kick-start your day with 12 repetitions of each exercise below, to improve your mobility and bring more movement into your life. 1. NECK ROTATIONS Stand up straight with your arms by your sides. Gently rotate your head to look to the left, right, up, and then down. 2. SHOULDER CIRCLES Again with your back straight and arms by your sides, rotate your shoulders up, back, down and then forwards. Repeat, and then reverse. 3. HIP CIRCLES Place your hands on your hips and make exaggerated hip circles, clockwise and then anticlockwise. 4. LEG SWINGS Feel free to hold onto something to balance. Standing on one leg, with control you’re going to raise your other leg up in front of you as high as you comfortably can (maintaining a straight leg). Then do the same out to the side, and behind you.

5. DEEP SQUATS Standing up straight, lower your body down as if you were going to sit into a chair. When you reach the bottom of the squat, pause for a few seconds and move around a little, before standing back up. 6. GLUTE-BRIDGES Lying on your back with your knees bent and feet a few inches from your bum, flatten your lower back to the floor before pressing your heels down and raising your hips into the air as high as you can. Squeeze your glute muscles at the top before lowering slowly back down to the floor. 7. CAT AND COW On all fours, align your spine so it is neutral. On an ‘in’ breath, arch your back and look up with your head. On the ‘out’ breath, curve your spine in the opposite direction and look down to the floor.

Thrive Magazine / Issue 6 - Summer 2015

Headspace the latest health & happiness app 16

Thrive Magazine / Issue 6 - Summer 2015

The more you use Headspace to meditate, the easier it will be to be mindful in everyday life – including eating and diet. 1. Tell us more about Headspace and how you aim to help people achieve clarity through using the app. Headspace has been created to improve the health and happiness of the world. We aim to do this by using science and technology to make mindful meditation simple and accessible to anyone.

2. How did you go from studying sports science to becoming a Buddhist monk?

I dropped out of university because I was having a really tough time. I didn’t know how to deal with my thoughts and emotions, and I had a very busy mind. Just before going to university I’d been involved in an accident, in which a couple of friends of mine died, and that left me with a lot of questions. And while I enjoyed university and all the normal student stuff, I didn’t feel like it was answering any of these questions – so I ended up having a sort of early mid-life crisis. I was studying Sports Science at the time and although it’s a difficult thing to put into words, one day I just found myself thinking, “I really want to become a Buddhist monk”. I had been introduced to meditation earlier in life as my mum was interested in it, and done a fair bit on and off throughout my teens. In retrospect it sounds crazy, but at the time it felt like the most natural thing in the world and a very easy decision to make.

3. What has your relationship with food been like throughout different stages of your life?

Whilst I was at university, I was taking part in competitive gymnastics so I was very dedicated to my health and was

very controlled about what I ate. Since then I have adopted a more relaxed approach. My wife and I tend to stick to a predominantly vegan diet – much of this was practiced as a part of my treatment with cancer. I like to eat fresh and healthy food as much as possible but will have the odd treat now and then.

4. You mention in your TED talk that your meditative journey began when you travelled to the Himalayas to become a Buddhist monk. Do you think Headspace would have come about if you hadn’t followed that route?

I don’t think so as it was though my experiences as a monk that made me want to make meditation accessible and also through meeting my business partner Rich Pierson. I also wouldn’t have the qualifications to do what I’m doing now if it hadn’t been for that. It has been all rather serendipitous and I am very thankful to be in the position where I can now share these useful tools.

5. How can Headspace help our readers to become more mindful in relation to the food they eat and lifestyle they follow?

At Headspace we define mindfulness as the intention to be present in the here and now, fully engaged in whatever is happening, free from distraction or judgment, with a soft and open mind. Meditation is a simple exercise of familiarisation with the qualities of mindfulness. Therefore, the more you use Headspace to meditate, the easier it will be to be mindful in everyday life – including eating and diet. With time it just gives you a little bit of perspective on routine decisions

that can otherwise made on autopilot. The app also features an On-The-Go section which includes 10 minute meditations that you can apply to everyday activities such as Commuting, Eating and Walking.

6. Could you share some of your advice to our readers on how to get started with meditation and how to quieten the mental chatter?

Give Take 10 a go - it only takes up 10 minutes of your day and it’s free. You can then see the benefits for yourself. I would also say that meditation isn’t about trying to control or quiet the mind. It is about being at ease with your mind.

7. What’s your favourite country in the world and why?

There are lots of special places for me. The UK is still very important to me, as it is where my family is. I now love being based in LA, I’m a keen surfer and there is no shortage of blue sky. Many of the places I trained as a monk I certainly hold dear to my heart, especially Russia.

8. What three morning rituals do you always follow?

I wouldn’t say I have a ritual as such, and with a little baby, the routine I once had does get shifted around a bit, but I will always meditate every morning and wherever possible I try and get a surf in.

9. What’s next for you and for Headspace?

We are about to launch a new book and we have a variety of new content going onto the app very soon – watch this space! Follow on Twitter @Get_Headspace www.facebook.com/HeadspaceOfficial 17

Thrive Magazine / Issue 6 - Summer 2015

FEDUp

Forks Over Knives

Cowspiracy

www.forksoverknives.com Forks Over Knives examines the profound claim that most, if not all, of the degenerative diseases that afflict us can be controlled, or even reversed, by rejecting our present menu of animal-based and processed foods. The film traces the personal journeys of a pair of pioneering researchers, Dr. T. Colin Campbell and Dr. Caldwell Esselstyn.

www.cowspiracy.com This is a groundbreaking feature-length environmental documentary following intrepid filmmaker Kip Andersen as he uncovers the most destructive industry facing the planet today – and investigates why the world’s leading environmental organizations are too afraid to talk about it.

Food Matters www.foodmatters.tv/food-matters-film ‘Food Matters’ features interviews with leading health experts who reveal the best natural healing choices you can make for you and your family’s health. In the film you’ll discover what works, what doesn’t and what’s potentially killing you when it comes to your health.

www.fedupmovie.com/#/page/home An eye opening documentary written and produced by Stephanie Soechtig. It focuses on the causes of obesity in the US, presenting evidence showing that the large quantities of sugar in processed foods are an overlooked root of the problem. Fed Up shows how the first dietary guidelines issued by the U.S. government 30 years ago overlooked the role of dietary sugar in increasing risks of obesity, diabetes, particularly in children.

7 food documentaries that’ll change the way you think...

Planeat

Ingredients

Seeds of Freedom

www.planeat.tv/the-film This documentary is the story of three men’s life-long search for a diet, which is good for our health, good for the environment and good for the future of the planet. The film features the ground-breaking work of Dr. T Colin Campbell in China exploring the link between diet and disease.

www.ingredientsfilm.com/the_story.php At the focal point of this movement, and of this film, are the farmers and chefs who are creating a truly sustainable food system. Their collaborative work has resulted in great tasting food and an explosion of consumer awareness about the benefits of eating local.

www.seedthemovie.com Seeds of Freedom charts the story of seed from its roots at the heart of traditional, diversity-rich farming systems across the world, to being transformed into a powerful commodity, used to monopolise the global food system.

Thrive Magazine / Issue 6 4 - Summer Winter 2015 2015

Introducing

guava fruit

Guava is tropical fruit that’s subtly acidic, with sweetness that intensifies as you eat your way to the center. The fruit is soft when ripe with sweet musky aroma and creamy texture flesh. During each season, a guava tree bears numerous pear-shaped fruits, each about 5-10 cm long. This colourful fruit belongs to the family of Myrtaceae. Internally, its flesh varies in color and may be white, pink, yellow, or red. Ripe fruits have rich flavor with sweet-tart taste – perfect for fruit salads or fruit pies. Why it’s Healthy Guava is low in calories and fats but carries several vital vitamins, minerals, and antioxidants that could play a pivotal role in the prevention of cancers, aging, infections. Guava-fruit is also an excellent source of antioxidant vitamin-C. 100 g fresh fruit provides 228 mg of this vitamin, more than

three times the required DRI (daily-recommended intake). Flesh just underneath its outer thick rind contains exceptionally higher levels of vitamin C than its inner creamy pulp. The fruit is a very good source of Vitamin-A, and flavonoids like betacarotene, lycopene, lutein and cryptoxanthin. The compounds are known to have antioxidant properties and therefore essential for optimum health. Further, vitamin-A is also required for maintaining healthy mucosa and skin. Consumption of natural fruits rich in carotene is thought to help to protect from lung and oral cavity cancers.

Guava fruit punch

Fresh fruit is a very rich source of potassium. It contains more potassium than other fruits like banana weight per weight. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.

All about quava

How to Eat It Eat the entire fruit, from the rind to the seeds. It’s all edible—and nutritious. The rind alone has more vitamin C than you’d find in the flesh of an orange. Or, you can try our refreshing guava punch recipe feature here. Guava is also great made into chewy bars. Try this delicious recipe for guava bars. http://bit.ly/1SBZCAb

(Recipe from http://sweetlifebake.com)

recipe

What you need:

1 1/2 cups boiling water 2 tea bags 1 tbsp peeled and sliced ginger (adrak) 2 cups guava juice 3/4 cup pineapple juice 2 tbsp lemon juice ice cubes mint sprigs for garnish

How to make it:

Combine the boiling water, tea bags and ginger in a pitcher and keep aside for 5 minutes. Discard tea bags and ginger and add the guava juice, pineapple juice and lemon juice and mix well. Serve in tall glasses over ice. Garnish with mint.

Thrive Magazine / Issue 6 - Summer 2015

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Our ‘what’s it called’ feature introduces some of the more unfamiliar fruits, veggies and ingredients. Tweet us to suggest which unusual ingredient we focus on next time.

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Thrive Magazine / Issue 6 - Summer 2015

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Your chance to win a Gift box of x 20 Superfood Bars from Creative Nature Simply enter the competition on our website at www.thrive-magazine.co.uk/competitions

â&#x20AC;&#x153;If you stop buying a product because it is using an ingredient that forces animals out of their habitats or causes mass deforestation, that company will be forced to act. Together we can make a differenceâ&#x20AC;?.

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Where did your love of super foods originate from? My mum is from Kenya and my dad is from South America (Guyana), so I have always been exposed to the native ‘superfoods’ that they used to eat as children. I used to do a lot of dance and needed to keep my energy levels up and figure as trim as possible; eating these native fruits really helped me out. When I took over at Creative Nature, I wanted to provide our customers with natural products that actually benefit people, which is why I only source from the countries with the most nutrient rich foods. I use Chia Seeds, Barley Grass and Spirulina from the range on a daily basis and also have the snack bars when I need a quick pick-me-up.

companies just jumping on the bandwagon, not offering anything new or better, just trying to make money off the word ‘superfood’. It’s a shame because they tend to be selling the lower quality products but are using the fact that superfoods are still quite new and customers aren’t as savvy to sell them as beneficial. The one thing I keep telling people is ‘always look at the products origin’. Know what you are buying.

What would you say are the superfoods to watch out for in 2015 and 2016? Cacao is definitely growing in popularity and this is shown by the fact that we gained a listing in both Tesco and Ocado with our powder and nibs. Being the first UK superfood company listed in a big supermarket was very important

You spent some time in Beijing; did the culture and food have any influence in your journey to where you are now?

The easiest recipe for me is my morning smoothie; 1 banana, heaped tablespoon of Maca Powder, half a teaspoon of Guarana Powder, handful of Goji Berries and tsp of Chia, as much Oat Milk as will fill the glass. Whizz it all up in the blender. Simple energy smoothie that takes about 2 minutes.

What has your relationship with food been like throughout your life?

What three morning rituals do you always follow? Well, I’ve just started to have a warm glass of water with half a lemon squeezed in, so we will see how that goes. I will normally get up, have a half hour Zumba session, have either a superfood porridge a smoothie, or a shot of Hawaiian Spirulina, shower then off to work. If I know I’ve got a busy morning, I might sneak a Blissful Berry bar in too!

My worst eating patterns were probably at university when I had a lot of late night coursework to do and especially during my dissertation. If I’d known then about Guarana Powder and Spirulina, I would have saved myself a lot of stomach aches and probably had a clearer head!

What advice would you give to any aspiring super foodies out there or anyone who is thinking of starting their own food based business? Think of new and exciting things to do with Superfoods! At the moment there are a lot of

Knowing that what you are eating has been ethically sourced is a massive thing nowadays. A lot of people are realising that the devastation left behind in the palm oil trade, or the treatment of farmers in rural areas by the multi-national corporations is immoral, illegal and will have a lasting effect on the entire world. Unfortunately, a lot more still needs to be done and it’s up to the consumers to let their voices be heard. If you stop buying a product because it is using an ingredient that forces animals out of their habitats or causes mass deforestation, that company will be forced to act. Together we can make a difference.

We love the Creative Nature recipe section. What’s your own fall back recipe if you are short on time?

Working in Beijing was such an amazing experience learning the ways of business and life. Their culture is very different and things never seem to stop in Beijing, which is always nice. I did love going and seeing the tea houses which have so many different herbs that are good for many things.

Since being at Creative Nature, I make sure that I try to have three full meals a day and balance my intake of carbs, protein and fats. I add the superfoods to my meals and smoothies so I’m naturally increasing my vitamin, mineral and nutrient intake. I also drink a lot more water and am definitely feeling the healthiest I have in my whole life. I am lucky to have top nutritionist Rhiannon Lambert (Rhitrition.com) as a close personal friend as well as on board the Creative Nature Team. She advises me on what’s good to eat and what I should stay well clear of!

Creative Nature bars are all ethically sourced, how important has fair trade and ethically sourced brands and products become to today’s consumers?

What’s next for you and for Creative Nature Superfoods?

to us and proves that the UK consumer is ready for truly healthy foods. Chia variations will be more readily available in 2016 as the popularity of Chia Seeds increases and people start wanting more. Guarana Powder is still yet to hit popularity, even though it’s used by the big energy companies and has been proven to sustain energy levels. I hope that it will be a well recognised superfood in the near future as it is the healthy alternative to coffee, energy drinks and supplements.

We want to be the biggest superfood brand there is, providing ethically sourced, truly healthy products to a global customer base. We’re not in this business to exploit; we want to help improve the health and wellbeing of our customers whilst offering our suppliers the opportunity to make a fair living and improve the stability of their communities. At the end of

the day, we are doing superfoods because we want to make people healthy; if the products aren’t working then we’re not doing our jobs! I also personally am a mentor now for Virgin Start Up and enjoy helping young entrepreneurs through my many talks which I want to continue. Find out more about Creative Nature at www.creativenaturesuperfoods.co.uk 25

Thrive Magazine / Issue 6 - Summer 2015

Healthy Fridgefor Thrive Magazine

Life hacks are all the rage at the moment but have you taken time to do a â&#x20AC;&#x2DC;healthy fridgeâ&#x20AC;&#x2122; hack?

Thrive Magazine / Issue 6 - Summer 2015

My suggestion would be to have all the food you like but to keep it healthy make sure its ‘real food’. Opt for foods that roam or grow – i.e. know the source of everything you eat, if you are straining your eyes to read the long list of ingredients on the label – there’s the problem right there! Choose ‘no label’ foods. Ditch the highly processed options and go traditional, rather than margarine use real butter, choose seasonal and local fruit and veg, (organic if possible) if you eat meat go for ‘grassfed’, Opt for organic free range eggs and if you can source it – raw milk. In addition to the traditional basics there are seriously healthy superfoods I always have in my fridge and freezer. Chuckling Goat’s Kefir is a must. It is extraordinarily potent – like bioactive yogurt, but much stronger. Kefir can permanently re-establish the good bugs inside your gut, and boost your overall immune system, aiding your body’s ability to get the goodness out of your food, and heal itself. I also make sure I have Raw Sauerkraut – you can make it or buy from the health store.

Another must is TIANA Raw Organic Coconut Goodness which is nothing but the pure white unsweetened coconut flesh from raw organic coconuts. It can be used in smoothies, to make coconut cream or just as a quick sweet ‘fix’. I also have Tiana coconut water (beats fizzy drinks).

Chocolate is a must – but make it raw and healthy such as the Choc Chick Chocolate Making Kit. You have the option to make delicious fine chocolates or chocolate bars that are naturally high in antioxidants and are dairy free,gluten free, refined sugar free, soya free, egg free, additive free and guilt free!

For a daily energy boost I consider a Wheatgrass shot the best way to start the day. It’s the original superfood, as it contains many easily absorbed nutrients (vitamins, minerals, amino acids, beneficial enzymes and chlorophyll. It is particularly high in Vitamin A, B5, B12 and Vitamin E. Keep the frozen shots from Live Wheatgrass in the freezer, pop one into your green smoothie – and voila – no need to take out health insurance.

Be kind to your belly

“Ditch the highly processed options and go traditional, rather than margerine use real butter, choose seasonal and local fruit and veg" Janey Lee Grace x

Janey Lee Grace is the author of ‘Look Great Naturally - without ditching the lipstick’. Find her at www.janeyleegrace.com 27

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Thrive Magazine / Issue 6 - Summer 2015

My love of herbs led me to train for a new career Vera Martins, a student at CNM (College of Naturopathic Medicine), explains why she chose to study Herbal Medicine. My love affair with herbs started many years ago back in Portugal, my homeland. I grew up surrounded by the scent of freshly cut thyme and mint, by the taste of home grown oregano sprinkled on my mother’s salads and by the comfort of lemongrass and verbena infusions from my grandmother’s courtyard. Herbal remedies, often garlic and lemon, were nature’s treats to heal colds and pains. Being passionate and curious about both nature and science I decided to study biology and ended up following an academic research career, firstly with a Masters Degree in Plant Biology. Later, wanting to do something more health orientated, I moved to the UK to do a PhD in Skin Cancer Biology and I continued my research for several years afterwards. I have a stimulating career but I started wondering whether I could make even more of a difference to people’s health if I had the chance to have direct contact with patients whom I could help on a day-to-day basis. And that’s when the herbs from my childhood started ‘to talk’ to me again and remind me how much they had to offer and how much fun we had together back then. I listened carefully and went straight into finding a way to learn more about them and how they could help me to help others. And that’s how I came across CNM and enrolled straight away on their Short Course in Herbs for Everyday Living. I and my fellow classmates from all walks of life had a brilliant and fun teacher with an incredible knowledge of herbal medicine. We were able to learn the basic properties of herbs

frequently used in the kitchen and how to use these in common medical conditions. I started to apply my knowledge straight away at home on family, friends and myself, and the results were amazing. And so I got deeper and deeper into the subject. What I find so enthralling about Herbal Medicine is that there is more and more new scientific evidence supporting what has already been known and applied successfully for thousands of years. Did you know that rosemary can improve memory, or that turmeric can reduce pain in osteoarthritis? Check out the latest research! Having had the Short Course rekindle my love affair with herbs, I ended up enrolling on CNM’s full Diploma Course in Herbal Medicine and Naturopathy. I chose CNM’s course because of its naturopathic approach which gives you the chance to learn and incorporate several different modalities into your practice, from Nutrition and Iridology to Bach flower remedies. Also, you get to learn not only about western Herbal Medicine, but other traditions such as Ayurveda and Traditional Chinese Medicine. There is a strong practical clinical component in the course,

which I love because you get to be in contact with patients from an early stage, gradually developing your consultation skills and confidence. I am now in my final year of study at CNM and I’m planning to start practicing as a professional Herbalist soon after graduating. Looking back at this journey, I think it allowed me to finally “marry” my two passions, plants and health, creating the rewarding formula of working with natural medicine.

Vera studies Herbal Medicine part time at CNM (College of Naturopathic Medicine). CNM is the UK’s leading training provider in a range of natural therapies. Diploma Courses include Naturopathic Nutrition, Herbal Medicine, Acupuncture, Homeopathy, and Naturopathy. Courses available depend on location. There are CNM Colleges across the UK, Ireland, South Africa and the USA. For further information visit www.naturopathy-uk.com or call 01342 410 505.

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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 / Issue 6 - Summer 2015

adapting

change to

What changes are you facing at the moment? New job? New house? A change in relationship status? A child starting school or leaving for University? Life is constantly changing whether it is something we can control or something we can’t, whether the change is perceived as being good or bad. Who we are now is not who we were last year, last week, even yesterday. Life doesn’t stand still, change is the very nature of our existence – our thoughts, feelings and beliefs are as changeable as the UK weather. While change may be inevitable it is not always something we welcome or something we can easily deal with. It can upset our world and we may face that change with resistance, fear, anger, sadness, grief and anxiety. Any form of adjustment is accompanied with some level of stress or distress - even a positive change. Change is difficult because it is different. Our brains like to make sense of the world around us, if we can categorise something then we can make sense of it, thus making the world feel like a safer place. So we need to train our brains to better adapt to change. If we embrace and experience change regularly then our brain will start to process this new information, we are collating evidence that says we can cope with change, we can survive it, that it can help us to grow and can lead to positive outcomes. This will mean that we are less likely to fear change. 32

As we can’t control the things changing around us how do we make the transition less stressful? Here are some tips for dealing with change: Accept that change is inevitable – it’s okay to feel stress, anxiety, distress. Allow yourself time to experience these emotions but don’t dwell on them, equally avoiding the stress can be just as harmful because the emotions we experience are a part of the way we process the change.

“

Write it all down. Sometimes, seeing our thoughts and fears written down on a piece of paper can help.

”

Consider the positives - This isn’t easy because emotional distress can make it very difficult for us to be able to be positive or even rational. If you are finding this step difficult ask yourself ‘what would I tell a friend if they were the one in this situation’. You could also ask an independent person for their opinion.

You have faced change before – make a list of previous experiences, times when you have dealt with change and come out the other side. Being able to see past successes can help to boost our confidence in dealing with the current change. Write down what you are worried about What are you most afraid of? What is the worst case scenario? Write it all down. Sometimes, seeing our thoughts and fears written down on a piece of paper can help us to gather perspective. It can help us to take a more detached view of our thoughts and in turn this can help us to see that our thoughts and anxiety may be inflated causing unnecessary distress. Breathe Deeply - When distressed, anxious or scared we breathe shallowly. If you feel nervous take some deep breathes from your diaphragm (you should see your stomach blow up like a balloon being inflated). This will help you to feel calmer. Relax - Do something that you find relaxing, how about trying yoga, a run, a hot bath or read a book. Seek extra support – Talk to a friend or family member about what is making you anxious. If you are finding a change particularly difficult to adjust to then seek extra support. Talking therapies can help you to understand the cause of the difficulty adjusting and can help you to find strategies for coping.

Thrive Magazine / Issue 6 - Summer 2015

â&#x20AC;&#x153;

Our brains like to make sense of the world around us, if we can categorise something then we can make sense of it.

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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

Try Meditation to calm your mind. Scan the code or visit http://bit.ly/1dQuJ74

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ed ica lh

Herbs &

e r b a li s t

Thrive Magazine / Issue 6 - Summer 2015

Lau

Hormones Hormone related problems are a common sight for many herbalists, and the most common symptom seen is menopausal hot flushes.

A research study published in the Oxford Journal for Family Practice in 2007 found that herbal medicine could significantly reduce the menopausal symptoms.

Herbs have been used for hundreds of years to help women through all stages of life, but in the 21st Century more and more women are looking to alternatives to help relieve their menopausal symptoms.

Herbs are often chosen because they can support the hormonal and nervous systems, reducing symptoms and helping to balance fluctuating hormone levels.

Most women will experience the menopause between the ages of 40 and 52 years. During the menopause, ovarian hormone levels decline, leading not just hot flushes but also loss of confidence, nervousness and mood swings. Symptoms can begin before the loss of a regular period, often presenting as an increase in pre-menstrual symptoms. Following an article in the Lancet in February this year stating the link between Hormone Replacement Therapy (HRT) use and ovarian cancer, more and more women are looking to herbs. 34

Sage

Red clover

Trifolium pratense (red clover) is another common herb used in the menopause. The flower and leaves of red clover contain phyto oestrogens, which can be used to improve the hormonal status within the body, by providing the starting point for manufacturing its own hormones.

er ra Carpent

Salvia officinalis (common garden sage), has been found to be effective in reducing excess sweating, hot flushes and night sweats in menopausal women. Using sage tea to this effect is a traditional remedy but a study in 2011 confirmed its efficacy. If you would like to try this remedy for yourself at home, you can use either dried or fresh leaves of common sage. Take a small handful of fresh leaves or 1-2 tsp of dried leaves, add to a cup of hot water, allow to steep for 10 â&#x20AC;&#x201C; 15 minutes. Leave to go completely cold, strain and drink.

Thrive Magazine / Issue 6 - Summer 2015

dy scrubobdyresccirupeb. herbal bo thyme salt Lemon &

1 cup kosher salt ic almond oil 1/2 cup pure organ on the zest of one lem ves stripped lea , thyme 2 teaspoons fresh . ms ste from the

ntainer with a clean, sterilized co Pour the salt into a thyme. Pour d an st ze the lemon tight-fitting lid. Add lid on tightly. top and screw the the almond oil over oil and salt jar a stir to mix the To use, just give the e scrub will Th er! ow sh away in the together, and scrub tight container nths stored in an air keep for up to 6 mo . at room temperature

Black cohosh

Cimicifuga racemosa (black cohosh) is another herb often associated with reducing menopausal symptoms. The roots of black cohosh have been used for many years traditionally, but the research on its effectiveness for menopausal symptoms is mixed. It appears that it works for some women but not always for all women.

Soy

Soy is often mentioned as a way of improving the hormone balance within the body during menopause because it contains phyto oestrogens. This is confirmed when looking at the health statistics across the world. Countries that consumed a high amount of natural phyto oestrogens in their diet had not only lower rates of cancer but also a very low incidence of menopausal symptoms.

If you are taking any medication or have other health problems it is important to seek professional advice from a medical herbalist before taking herbal medicine. To find your nearest medical herbalist visit www.nimh.org.

References www.thelancet.com/journals/lancet fampra.oxfordjournals.org link.springer.com www.ncbi.nlm.nih.gov

Thrive Magazine / Issue 6 - Summer 2015

peanut butter banana drink made with oats, almond milk and ripe bananas

(serves 1)

ingredients 2 ripe bananas 3 tablespoons natural peanut butter 4 tablespoons Rude Health Drinking Oats 300ml Rude Health Almond DrinkÂ Handful of ice cubesÂ

how to make it...

Blend everything together until smooth. Serve immediately.

Smoothie recipe from Rude Health www.rudehealth.com

carrot & apple summer juice

with added strawberries and bee pollen (serves 1)

ingredients

1/2 cucumber 1 lemon 4 medium carrots 2 apples 2 ribs of rhubarb (remove and discard all leaves) Juice the above - idealy in a slow juicer to maintain maximum enzyme activity. You can then blend with: Tablespoon of bee pollen fro Marvellous SUperfoods. 8 strawberries

Thrive readers can get 10% off Marvellous Superfood products www.marvelloussuperfood.co.uk by quoting RTAYLOR at their online checkout.

Juice recipe from Rhiannon at: www.suddcymru.co.uk

Thrive Magazine / Issue 6 - Summer 2015

peanut butter & banana lollies covered with chocolate and crushed almonds

www.hedihearts.com Hedi Hearts is created out of love and the desire to rediscover the joy of preparing and eating food while maintaining a healthy lifestyle. Hedi says; â&#x20AC;&#x153;Itâ&#x20AC;&#x2122;s time to brush away all of the harsh diets, calorie counting and feelings of starvation, guilt and negative emotions. I am on a mission to help everyone fall back in love with food againâ&#x20AC;?.

the perfect spring salad

(makes 3)

ingredients

Using your blender, blend the bananas and peanut butter together. You will now have a thick texture so add milk and combine again. Pour mixture into the ice lolly moulds and allow them to freeze for 4 hours or overnight. Once frozen melt chocolate with milk in a bowl, over boiling water. Now you will have to work fast. Spread the melted chocolate over the ice lollies and put the crushed almonds around before the chocolate sets. Pop back in the freezer for 5 mins to fully set. Before serving let it thaw for a bit, these lollies are hard ones. Enjoy!

Where to find more... Recipe provided by Hedi at www.hedihearts.com

/HediHeartsCleanEating pinterest.com/hedihearts http://instagram.com/hedihearts

Recipe by Hedi at hedihearts.com

how to make it...

recipes

3 bananas 3 tbsp peanut butter (make sure you use one with no added sugar or oil) 1/4 cup Provamel coconut and rice milk Raw chocolate Crushed almonds

Thrive Magazine / Issue 6 - Summer 2015

bananas are extremley high in potassium and tryptophan. Tryptophan is converted into serotonin -- the happy-mood brain neurotransmitter.

Almonds are high in monounsaturated fats, the same type of fats found in olive oil, which have been associated with reduced risk of heart disease.

almond & banana bread

Thrive Magazine / Issue 6 - Summer 2015

almond & banana bread made with buckwheat flour and super tasty ingredients 3 large very ripe bananas 1 cup of buckwheat flour (or spelt flour) 1/2 cup of gluten free oats 1/2 cup of almond milk 1/4 melted coconut oil 1/4 cup of raisins, or cranberries or any of your favourite dried fruit 1 teaspoon baking powder 1 teaspoon cinnamon Touch of nutmeg Pinch of salt 1/2 teaspoon vanilla extract 1/4 cup of brown rice syrup or maple syrup

how to cook... This is a super simple recipe. Preheat the oven to 190c. In a bowl, mix together all dry ingredients and set aside. In a separate bowl, mash the bananas and add all the wet ingredients. Combine both bowls together and pour into a greased baking dish. Bake in the oven for 40 minutes, or until a toothpick comes out clean from the center.

Thanks to Hedi Hearts for this recipe.

www.hedihearts.com

Raw almonds ha ve tannic acid and an enzyme inhibitor in their brown skin that protects the nut. So, you should al ways soak your almonds before using them.. By soaking almon ds, you provide the moisture that makes the almond shed its skin and release its enzymes. The process works with most nuts an d seeds.

Top with some strawberries or blueberries or pour over some nut milk for a tasty treat.

Thanks to Love Your Greens for this recipe.

www.loveyourgreens.co.uk @LoveYourGreens

summer salad of purple sprouting broccoli, asparagus, peas and radish.

the perfect spring salad Serves: 4

Recipe by Brandi Doming - theVegan 8.com

400g fresh purple sprouting broccoli 300g fresh British asparagus 200g fresh radish 200g fresh podded peas 100g sesame seeds 50ml rapeseed, grapeseed or other vegetable oil Zest and juice of 1 lime 2 tbsp soya sauce Half tsp sugar Sea salt and pepper Preparation time: 20 mins Cooking time: 10 mins

how to make...

1. Firstly prepare the vegetables. Wash and trim the purple sprouting broccoli, the asparagus and the radish. Slice the broccoli and asparagus into 3 cm pieces, and slice the radish thinly. Place the radish in a bowl of cold water. 2. Using a double layered steamer, boil some water and steam the purple sprouting broccoli, the asparagus pieces and the peas for approximately 5-7 minutes. The vegetables should be quite tender, but still green and slightly crisp. Remove the vegetables from the steamer and set aside to cool on a clean preparation tray. 3. In a little jug mix together the sesame seeds, rapeseed oil, zest and juice of the lime, the soya sauce, sugar, a pinch of sea salt and a generous grating of black pepper. 4. In a roomy salad bowl, mix together the steamed purple sprouting broccoli, asparagus and peas. Add the drained radish slices. 5. Add the soya and lime dressing. Toss the salad well. Serve and enjoy

recipes

ingredients...

Thrive Magazine / Issue 6 - Summer 2015

swede cake with cheese frosting made with grated swede and natural yoghurt

Recipe by @LoveYourGreens

swede cake

ingredients... 150g swede, peeled and grated – squeeze any excess moisture out using kitchen towels 3 eggs 100ml vegetable oil 100g natural yoghurt 175g caster sugar 2 teaspoons vanilla extract 250g plain flour 2 teaspoons baking powder ½ teaspoon bicarbonate of soda 2 teaspoons ground nutmeg Pinch of salt Frosting: 110g butter 110g cream cheese 250g icing sugar 1 teaspoon vanilla extract

how to make... (makes 1 delicious cake) Make the cake 1. Preheat oven to 180°C, and grease a 9 inch square cake tin, then line with greaseproof paper. 2. In a large bowl, beat together the sugar, eggs, yoghurt, oil and vanilla essence. 3. Pour in the grated swede and mix together. 4. Next, add in the flour, baking powder, bicarb, nutmeg and salt and stir until combined completely. 5. Using a spatula, pour the mixture into your cake tin and bake for 25 to 30 minutes – a skewer inserted into the centre of the cake should come out clean. 6. Leave in the tin to cool for 10 minutes before tipping out onto a cooling rack. Remove the greaseproof paper and leave until completely cool. Make the frosting 7. For the cream cheese frosting: beat together the butter and cream cheese, then add the icing sugar a little at a time until smooth and creamy. 8. Add a drop of vanilla extract. 9. Cover the top of the cake with the frosting, and then dust with a little grated nutmeg. Chopped nuts would also make a great decoration. 10. Cut into squares and serve.

Preparation time: 15 minutes Cooking time: 50 minutes (30 mins cooking, 10 mins cooling, 10 mins for frosting) Thanks to Love Your Greens for this recipe.

www.loveyourgreens.co.uk @LoveYourGreens

Serves: 16 (or 12 hungry foodies) 41

Thrive Magazine / Issue 6 - Summer 2015

fresh

the perfect summer fruit punch with fresh strawberries and blueberries ingredients

how to make it... (makes large jug full)

1lb fresh strawberries, stems removed and halved ¼ cup fresh blueberries (44 g) ½ cup fresh black grapes (90 g) ½ cup freshly squeezed lemon juice 4-6 tablespoons pure maple syrup (I only used 4 tablespoons but feel free to adjust, I found this to be just enough sweetness to cut the bitter and not be too sweet) 4 cups sparkling water, chilled Note: It is important your sparkling water is chilled for several hours or overnight because if you add it room temperature and then chill the drink afterwards, the carbonation will fizz out by the time you serve it. To save time, you can have all your fruit ready the day before, then just add everything a few minutes before serving to your blender when it’s all nice and cold.

Before starting, make sure your sparkling water has chilled for a long time in the fridge (see note in ingredients). Wash all your fruit and chop the strawberries and remove stems. Add them along with all the remaining ingredients to a blender and blend until completely smooth. Taste and add any more sweetener if desired. I find this was plenty sweet with 4 heaping tablespoons, but if you are serving it at a party, you may add a little more. Lastly, drain the punch through a fine mesh strainer to catch any skins left behind from the grapes. Pour into a jug - over ice if esired and serve. You can garnish the glasses with extra fruit.

Recipe from www.thevegan8.com

Even though lemons are very acidic they actually have an alkalising effect on the body. That’s why drinking lemon water first thing in the morning is incredibly good to kick start your metabolism. 42

There’s a large range of maple syrups available to buy, but make sure you opt for a quality high grade one. It’s a natural sweetener and features over 54 antioxidants.

Blueberries contain antioxidants, which have been shown to work to neutralize free radicals linked to the development of cancer.

Strawberries are an excellent source of vitamin C and the antioxidant properties in strawberries has been shown to also help to prevent cataracts.

perfect summer fruit punch

Thrive Magazine / Issue 6 - Summer 2015

Thanks to Meghan for this recipe www.naturallymeghan.com

Packed full of healthy oats and berries these super bowls of goodness are perfect to create for a quick breakfast solution.

apple pie oatmeal bowl Overnight oats is a simple and quick way to make a healthy breakfast. You can add fruits nuts, superfoods or chocolate for a tasty treat.

Thrive Magazine / Issue 6 - Summer 2015

apple pie oatmeal bowl

with softened apples, juicy raisins and creamy oats

ingredients (serves 1)

1 apple (I love Pink Lady apples!) 2/3 cup oats 1 1/3 cups milk of choice 2 tbsp raisins/sultanas/currants 2 tsp mixed spice (if you don't have this just use 1 tsp cinnamon and 1/4 tsp each of nutmeg and ginger)

how to make it...

quick & easy

Chop 1/2 - 3/4 of the apple into bite-sized pieces and put them into a small saucepan along with the oats, raisins (or alternative) and milk. Turn the heat up to the highest setting and bring the milk to a boil; once itâ&#x20AC;&#x2122;s boiling reduce the heat to the lowest setting and let it simmer for about two minutes, stirring occasionally, until it has thickened up a bit. Stir the mixed spice into the oatmeal and let it cook for another three or four minutes, stirring occasionally, until itâ&#x20AC;&#x2122;s at your desired consistency. When itâ&#x20AC;&#x2122;s ready pour it into a bowl, add your toppings and enjoy! The rest of the apple is always a good topping and fresh fruit such as blueberries, raspberries or blackberries complement the flavours wonderfully. I also love having dried figs with mine!

black forest gateau oat parfait with chocolate overnight oats and chocolate chia pudding

ingredients (serves 1)

For the chocolate overnight oats: 1/4 cup oats 1/4 cup milk of choice 1/2 a banana, mashed 2 tsp cacao (or cocoa) powder For the vanilla overnight oats: 1/4 cup oats 1/4 cup milk of choice 1/2 a banana, mashed 1 tsp pure vanilla extract

For the chocolate chia pudding: 1 tbsp chia seeds 1/3 cup milk of choice 1 tsp cacao (or cocoa) powder For the cherry compote: 1 cup fresh/frozen cherries (defrosted if frozen)

how to make it...

In a small bowl mix together the ingredients for the chocolate overnight oats then do the same with the vanilla overnight oats in a separate bowl. In another small bowl or jar mix together the ingredients for the chia pudding, then cover all the containers and place them in the fridge overnight (give the chia pudding a quick stir after about half an hour). In the morning mash the cherries into a pulp to make the compote, then remove the other components from the fridge and start assembling your parfait; begin with the chocolate oats as the bottom layer then spread half the cherry compote over the top of them. Next, add the vanilla oats, then the rest of the compote and, finally, the chocolate chia pudding as the topping. Sprinkle any extra toppings over the parfait (such as cacao nibs, dessicated coconut or seeds) and dig in!

Recipes from Meghan at: www.naturallymeghan.com /naturallymeghan @naturallymeghan @naturallymeghan

Thrive Magazine / Issue 6 - Summer 2015

vegan brownie cheesecakes

a delicious vegan cheesecake with a brownie base ingredients

(makes 3-4) Base - raw brownie 1/2 cup ground almonds 1/2 cup dates 1/2 tbsp almond butter 2 tbsp water (or more if still too dry) Optional, add dried cranberries in at the end. Cheesecake 1 cup overnight soaked cashews Juice of 1/2 lemon 1 tbsp maple syrup 1 tbsp coconut oil 3 tbsp water

how to make it... Mix all of the brownie ingredients in a food processor or by hand. Split your brownie mix into individual portions, or one large tin. You can keep some back to roll into balls for the decoration. To make the cheesecake layer: Mix cashews, lemon and maple syrup in a food processer. Add 1 tsp barley grass powder and a few drops of peppermint oil to half the mixture. To layer up, fill half-way with the white mixture. Place in freezer for about 15mins to slightly harden. Then layer on the green. Place in freezer overnight to set. Take out of the freezer about an hour before serving, to thaw. Cacao sauce - 1/2 tbsp melted coconut oil and 1/2 tbsp raw cacao powder, drizzled over the cold cheesecake. Recipe from Charlotte Rowley on behalf of Creative Nature

superfood lunch snacks

great for breakfast or a mid morning snack

Ingredients 1 Cup Dates 1 Cup Cashew Nuts 1/2 Cup Raisons 1/2 Cup Dried Apricots 1/3 Cup Sunflower Seeds 1/3 Cup Chia Seeds 1/3 Cup Creative Nature Shelled Hemp Seeds

how to make it... (makes 7-8)

Hemp seeds are one the most purest and complete plants on earth. They have a perfect omega 3 and 6 balance and are one of the best vegetarian proteins, so will help keep you satisifed until lunch time!

More Recipes from Creative Nature www.creativenaturesuperfoods.co.uk 46

Add the cashew nuts to a blender and blitz until they begin to break down (be careful not to blend them into a flour or nut butter though). Then add the rest of the ingredients and blend until the mixture forms together like a dough. Move the mixture to a cling film lined loaf tin, pressing it down with a fork and store in the fridge. Keep it there for a couple of hours before cutting the mixture into bars. Recipe from Evelyn Cribbin on behalf of Creative Nature.

Thrive Magazine / Issue 6 - Summer 2015

Creative Nature barley grass is organic and is perfect for adding to recipes or add to juices to take your green juicing regime to the next level...

vegan

These creamy and decedent desserts are raw and vegan and are so quick to whip up. Serve with chocolate sauce drizzled over the top.

vegan brownie cheesecakes

Thrive Magazine / Issue 6 - Summer 2015

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raspberry & chocolate

protein muffins Protein powders from ‘That Protein’ are an amazing way to add protein and other nutrients like the omega 3 fatty acids to your favourite delights. Try this amazing recipe as a fabulous way to contribute to your daily protein, calcium and Omega 3 targets!

(Makes 10) ur 100g almond flo mpkin ein’ I Heart Pu 100g ‘That Prot n Organic protei Seed and Chia 2 organic eggs elted c coconut oil, m 3.5 tbsp organi p syru 3.5 tbsp maple milk d on 2 tbsp alm tract ex 1 tbsp vanilla r vinegar 1 tsp apple cide ate soda ½ tsp bicarbon a Pinch salt raspberries 1 punnet fresh olate chips 100g dark choc

Ingredients:

How to

make them: Preheat th e oven to 1 80˚C and a muffin ti line n with 10 li ners. Whiz together a z ll ingredie nts, excep optional c t the hocolate c hips and r until smoo aspberries th and com , bined. Stir through th e raspberr ies and ch chips. Dro ocolate p dollops o f muffin ba into each tter liner, distr ibuting ev then bake e n ly, in the ove n for 15 minutes, o 2 0 r until coo ked throu Enjoy as a gh. high prote in deliciou s breakfast!

The Omega 3 Fatty acids in the ‘That Protein’ mix help maintain normal cholesterol levels.

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