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Issue 8 Winter 2015
w l b t a a l e i u a s v s a i l n a t m i u g t i u d a r o ll u d f e t prin buy the
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Thrive Magazine / Issue 8 - Winter 2015
Contents thrive [ issue 8 - Winter 2015 ] NEWS
EVENTS
FEATURES
5
Thrive Experts
30-31 And Relax. Surviving Christmas...
7
Hot Products
32-33 Christmas Herbs & Remedies
8-9
Future of Digestive Health
34-35 Orange, Cranberry & Almond Cakes
We introduce you to our expert writers and contributors for this Winter issue. The latest products, trends and companies offering natural, ethical and authentic products across food and health. Introducting JustTHRIVETM from Enzymedica. This amazing new probiotic supplement is perfect for restoring your gut health.
Jo from Capital CBT helps us through the Christmas season with some tips on managing stress! We all think of cinnamon or cloves at Christmas, but what other herbs can help us to make it through winter?
Try making these delicious cakes from www.spambella.com
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Protein Mocha Smoothie/Oaty Bowl
37
Roasted Squash & Chickpea Curry
10-11 Can Salt be Healthy?
Nutritional Therapist Caroline Sherlock brings clarity to the hot topic of salt - can you choose a healthy type?
12-13 Common Juicing Mistakes
There’s often a lot of health questions around juicing. Neil Martin gives you guidance on where to start.
15
True Superfoods
The term superfood has become popular lately but what foods truly deserve the label of ‘Superfood’?
16-17 Eating Healthy at Work
We’ve teamed up with Bupa.co.uk to bring you some pointers on staying healthy whilst up against it at work.
18-19 Interview with Seb Pole at Pukka Herbs
It was an absolute pleasure to interview Seb Pole the founder of Pukka Herbs - we talk blends, herbs and morning rituals.
20-21 What’s it Called? - Kefir
An amazingly powerful probiotic grain from the North Caucasian region of Russia. Great for gut health.
22-23 A Fresh New You - Stur Drinks
New Year and new health routine. The best way to stay healthy is to hydrate your body and STUR drinks help water taste great.
Delicious protein packed smoothie recipe & Oat bowl from www.thatprotein.com
A proper winter warmer from www.celeryandcupcakes.com
38-39 Coconut, Quinoa Pilaf
Served with spiced roasted cauliflower - perfect for a winter recipe. From www.frankiesfeast.com
40-41 Coconut Rum Balls
These amazing little truffles are made with almond flour and cacoa. Delicious from: www.cutoutandkeep.net
42-43 Brussels Sprout & Cranberry Salad
Perfect for Christmas time: www.loveyourgreens.co.uk
44-45 Matcha Green Tea Porridge
Tasty breakfast ideas from: www.includingcake.com
46-47 Amazing Raw Vegan Christmas Cake
Oh my! This is a cake to impress. Christmas cake with a WOW factor! Thanks: www.mamababado.com
48
Join Thrive
Subscribe and join the thrive community!
www.thrive-magazine.co.uk @thrivefeelalive
24-25 Acupunture for health with CNM
Lecturer Neil Kingham tells us the benefits of acupuncture for overall health.
27
Natural Options for Christmas
Janey Lee Grace shares her tips on the best ways to stay healthy this Christmas.
28-29 Your Hair and Your Health
Your hair could hold the key to your health.
3
Thrive Magazine / Issue 8 - Winter 2015
Can salt be healthy Caroline Sherlock Nutritional Therapist / BA(ss), Dip ION, MBANT, CNHC
www.eatdrinklivewell.com
Before I became a nutritionist I rarely used salt. Ten years down the line and I seem to be increasingly liberal with my sprinkling of salt over certain foods. But it’s not just any salt; I’ve been entranced by beautifully packaged ‘healthy’ seaweed mineral salts, attractive white flakes of sea salt and rose pink Himalayan salt. But I’ve recently had a nagging feeling that I may have fallen for the oh-so-efficient marketing arms of these salts, so decided to do a little more research. My conclusions? Well read on. I’ll be keeping my pretty pink salt grinder and dark green seaweed shaker but my eyes have been opened a little more than I’d anticipated. But first some statistics: Sodium x 2.5 = salt and confusingly both can be listed on food packaging. In the UK, current
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advice is that adults should have no more than 6 grams of salt a day (a teaspoon). Babies need no added salt, 1-3 year olds a maximum of 2g/ day, 4-6 year olds 3g/day and 7-10 year olds 5g/ day.
As juicing continues to grow in popularity, there are many features on the internet about common juicing mistakes The American Heart Association and American Diabetes Association advise a salt maximum of just under 4g/day and The World Health Organization recommends 5g/day. Average salt consumption is over 8g/day in the UK and over 9g/day in the US. Over 75% of our salt intake is from processed foods (‘hidden’ salt). But is salt really bad for us? For thousands of
years salt has been a coveted food, traded, prized, and used for flavouring, but more importantly as a food preservative, especially for meat. Have we really got it so wrong? The answer annoyingly, isn’t straightforward. ‘Salt’ as we know it, is a compound made of two elements, sodium and chloride, both of which humans need. Chloride helps to make up digestive juices, and sodium is essential for nerves and cells (including those in the brain) to work properly, and for muscle activation. Sodium chloride helps to balance fluid levels in the body. So there’s no doubt we need salt. The question is whether we need added salt. We know that salt, in large amounts, is not good for us; in some people it raises blood pressure, and excess salt has been linked to a range of conditions including kidney problems, osteoporosis, gastric cancer and obesity. Yet when we look at whether salt reduction actually reduces mortality rates (i.e. people dying), the evidence appears inconclusive. In fact recent research indicates that low salt diets may be as damaging as high salt diets. It seems
Thrive Magazine / Issue 8 - Winter 2015
Average salt consumption is over 8g/day in the UK and over 9g/day in the US. Over 75% of our salt intake is from processed foods
ssed foods e c o r p in s l e v e l Salt
serving size 0g 1 pack 40 gne Forno sa a L o sc 2 Te ges Pork Sausa k 350g Richmond zi 1 pac re lf Ja n ke ic h C se Waitro Soup nt Garden ½ carton New Cove oriander C & t o rr ½ can a C d Beans 5mls Heinz Bake Soy Sauce 2 slices Amoy Dark d a f both bre o st e b s 5mls Hovi Soy uced Salt d e R y o 40g m A All bran 30g Kellogg’s dar City Ched 40g Cathedral d e lt s lightly sa Kettle chip
probable that there is an ‘optimum’ salt intake; neither too low, nor too high. When we look back to the Paleolithic (Caveman) period it appears they followed a relatively low salt diet of around 2g of salt, daily, obtained from plant foods, meat and seafood. The major difference was that their potassium levels were far higher due to plant food intake. Today, our potassium levels are lower – the majority of us don’t even make our five a day fruit and veg. But our sodium levels have dramatically increased, primarily from processed foods. The World Health Organization recommends raising potassium to at least 3510mg/day at the
salt(g) 2.2 2.2 1.66 1.4 1.3 0.8 0.64 0.6 0.5 0.5 0.36
same time as restricting salt to under 5g, and studies show that this strategy can positively benefit health. An effective way to achieve this is to: reduce processed food which accounts for 75% of our salt intake eat more high potassium foods: avocados, bananas, cabbage, celery, chard, dried fruit, fish, greens, kale, melons, mushrooms, white beans, parsley, potatoes, spinach, sweet potatoes. Use more herbs, spices, chilli, garlic, onions, vinegars, and oils for flavourings instead of added salt. Are my ‘healthy’ salts actually healthy? Well. It turns out that disappointingly all salts, Himalayan, Sea and Rock salt included, have
You can download the new app for iphone from Eat Drink Live Well. www.eatdrinklivewell.com
pretty much exactly the same sodium chloride levels as table salt, between 35-39%. The much-quoted trace minerals aren’t enough to make a remote bit of nutritional difference (e.g. magnesium at 0.1%, calcium 0.16%) in the tiny quantities I use. However, the minerals in these salts are beneficial; they affect our aroma and flavour senses, with the result that you don’t need to use high quantities to achieve a little taste. Sea Salts (e.g. Maldon, Celtic, Cornish), Seaweed Mineral Salts and Himalayan Pink Salt are good alternatives. It’s hard to avoid processed foods totally, but if you’re trying to keep within the 6g per day (adult) guidelines, then check the above chart for a quick reminder of how much is in a few common foods.
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Thrive Magazine / Issue 8 - Winter 2015
The
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Follow Neil on Twitter @TheJuiceJunkie www.facebook.com/naturaljuicejunkie
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As juicing continues to grow in popularity, there are many features on the internet about common juicing mistakes (I published a series of them at naturaljuicejunkie.com), yet the number one mistake is so often overlooked.
Thrive Magazine / Issue 8 - Winter 2015
Let’s start by looking at why the majority of people start juicing - and let’s be really honest about this. In my daily work I interact thousands of juicers around the world and without doubt the number one reason people start juicing is weight loss. Before you shoot me, I know there are so many other reasons to start juicing, but the vast majority of the people that interact with me want to shed pounds. Here is the good news: juicing can provide rapid and significant weight loss and my experience shows that the average person will shed about 7-10 pounds on a 7 days juice cleanse. So what’s the mistake that many juicers are making? Well, before I tell you what it is, let me explain its importance. It is the difference between obtainable weight loss and sustainable weight loss. When people make this mistake they will get short-term results, but quickly regain the lost weight. Once you know how to avoid it, you can use a juice cleanse to kick start a lasting health change.
‘The mistake is using juicing as the latest fad diet’. This diet mentality is actually reinforced by many of the juicing books- just look at the covers and you will clearly read the words ‘juice diet’ and this serves to reinforce a diet mentality. What do I mean by a diet mentality? I am talking about people who are juicing because they want to lose weight and want to do it as quickly as possible, yet are not looking to make juicing part of a permanent lifestyle change.
Thing is they are probably looking for a short-term fix, rather than committing to a long-term health solution. Roughly 8 out of 10 people who go on a diet fail to keep the weight off for any extended period of time. When juicing is treated as a diet, the impact is similar. Personally I only started to achieve sustainable weight loss when I STOPPED dieting. I do personally complete a juice cleanse for around 5-7 days every 3-4 months. What I have never done though is a long-term juice cleanse, such as those that last for 28 days, 60 days or longer. Don’t get me wrong, long term cleanses can have a dramatic impact, but the results are often unsustainable. This is because sooner or later you will want to start chewing your food again and sadly many people go back to their former eating patterns. From my experience I have to say embracing a lifestyle that includes getting back to nature and consuming lots of plant based foods is the way to achieve sustained weight loss. I’m not saying you need to quit all processed foods, meat and dairy, but focusing on consuming a high levels of plants, feeds our cells with the nutrients they need.
These are people who will possibly get highly frustrated, or even angry, when their weight loss slows down, plateaus or their weight goes back up. This is despite the fact they may be feeling healthier overall.
Juicing is a great tool for increasing your intake of plant-based nutrients and something that has been a major catalyst in my own transformation. But you don’t have to do a juice fast or detox to get results. Simply drinking one or two freshly extracted vegetable juices per day can start to show great health benefits.
They may find juicing a chore but force themselves to stick to a diet plan. Perhaps, they may consider themselves a failure if they eat any solid food.
The way to avoid this mistake is to focus on health. When you get your body healthy it will find its natural, healthy weight. Neil Martin - Natural Juice Junkie
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1
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2
Superfood Cashew Smoothie www.renewedlivinginc.com
Matcha Energy Smoothie www.omgteas.co.uk
Sweet Brussel Pie Smoo www.greenblender.c
thie
om
3 superfood super shakes INGREDIENTS
1 cup raw almond milk 2 frozen organic bananas 1 cup organic baby spinach ¼ cup raw almonds, soaked ¼ cup goji berries 1 tablespoon raw cashew butter 1 teaspoon raw coconut shreds 1 teaspoon organic raw cacao nibs 1 teaspoon raw Brazil nuts, ground fine 1 teaspoon of maca powder. This superfood shake is so filling that you can eat it for lunch as a meal. It’s filled with vital nutrients like protein, potassium, iron, calcium, and heart-healthy fats. It offers the body a whopping dose of antioxidants from the goji berries and cacao.
TO MAKE IT
1 - Place all ingredients (except cacao,goji berries and coconut - these are to garnish) in a high-speed blender. 2 - Blend until smooth and creamy.
facebook.com/breakfastdramaqueen
3 - Pour into a tall glass and garnish www.pinterest.com/BreakfastDrama/ with goji berries, coconut, cacao nibs, @pancake_land and Brazil nuts. @breakfastdramaqueen
INGREDIENTS
1 1/2 oz baby spinach 2 oz Brussel sprouts 1 pear - chopped 4 oz grapes 1 lemon - juiced 3 tbsp almonds 1 cup water 1 cup ice If you’re looking for a nutrient-rich vegetable, look no further than brussel sprouts. They have almost your entire daily recommended servings of vitamins A and C, as well as folate, potassium and manganese. They’re also fat free and low calorie. Almonds are a satisfying source of protein and contain unsaturated fatty acids, the healthy fats our bodies need. Grapes are one of the sweetest ways to get more resveratrol into your diet, which is plant compound that has been shown to aid in weight loss and heart health. After a few swigs of this smoothie, you might actually feel the stress slide right off.
TO MAKE IT
Place all ingredients into your blender. Blend and enjoy!
INGREDIENTS
150g chopped broccoli 100g frozen chopped mango 200ml orange juice 100g frozen strawberries 1 banana (or substitute ½ small avocado for a creamy texture) 1 tablespoon chia seeds 2 teaspoons OMGTEA Squeeze of lemon juice* The OMGTEA Zenergy Smoothie is a great way to start your day! It’s loaded with fruits, vegetables, some healthy fat and protein, and an energising, antioxidant kick from the vibrant OMGTEA powder. Matcha green tea comes from the same tea plant as all teas but about 4 weeks before it is harvested the Matcha tea field is shaded in bamboo, this special shading technique results into a 90% reduction of sunlight. The plants, now growing almost in the dark, compensate for the lack of light by an intense production of chlorophyll making the leaves rich in amino acids.
TO MAKE IT
Combine all ingredients in a blender. Blend away until smooth. Enjoy!
www.renewedlivinginc.com 14
www.greenblender.com
www.omgteas.co.uk
Thrive Magazine / Issue 8 - Winter 2015
Maple Water
Maple water comes with a long list of supposed benefits including bone strengthening and anti-inflammatory advantages. It has also been associated with a healthy thyroid. It’s the new drink on the market and is definitely a good way to hydrate, but so is filtered water. Maple water is a new concept and the nutritional benefits are yet to be scientifically proven. But it’s water and if you’re choosing organic then it’s a great way to stay hydrated.
Tulsi (Indian Basil)
Tulsi has adaptogenic and anti-inflammatory properties. It has been used to treat common cold, cough, flu, fever, headaches and disorders related to the eye, ear, teeth, skin and stomach.Tulsi also has very potent germicidal, fungicidal, anti-bacterial and anti-biotic properties too.
superfoods
what’s next in
We showcase the newest superfoods and herbal remedies available and look at the health benefits they may offer.
Sacha Inchi
Also known as the inca peanut as it grows in the highlands of Peru. Sacha inchi has been cultivated and used as a food source for 3,000 years in the Amazon rainforest. These seeds are rich in protein, omega 3, 6, and 9, alpha tocopherol vitamin E, carotenoids (vitamin A), and fiber.
Banana Flour
Green banana flour has been growing in popularity especially in the baking world. The flour contains resistant starch, a type of carbohydrate which has been t to behave similar to fiber, by helping control blood sugar. The flour also has a high level of potassium and magnesium. It tastes a little bit nutty and not much like bananas at all. Also great for smoothies.
Lucuma
Called the gold of the Incas, it’s a super-fruit that has been eaten by Peruvians since 200 AD. It’s also called the egg fruit and has a taste like a combination of sweet potato and maple syrup. Lucuma is high in beta-carotene - an important source of Vitamin A. Beta-carotene has been shown to be effective against esophageal, liver and colon cancer. Lucuma is also iron rich and helps oxygen be carried int he blood. Note:
Please note, all information about herbs included on these pages are purely for information only, it does not constitute advice or recommendations. Please always check with your GP before trying any new herbal remedy or food.
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This is a sample issue Buy the full issue at www.thrive-magazine.co.uk/subscribe
subscribe
to get a free DVD of super juice me from Jason vale. www.thrive-magazine.co.uk/subscribe
CNM
COLLEGE OF NATUROPATHIC MEDICINE
TRAINING SUCCESSFUL PRACTITIONERS
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Train to become a… Nutritionist Herbalist Acupuncturist Homeopath Naturopath Postgraduate and Short Courses also available Colleges throughout the UK, Ireland, South Africa, USA. Part time and full time studies.
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For more recipes from Pamela visit her blog at: SpamellaB.com Pamela is hugely passionate about health, food and fitness and the affect these all have on the body. “To me, food is fuel and a way of nourishing ourselves both inside and out�.
orange, cranberry & almond cakes
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Thrive Magazine / Issue 8 - Winter 2015
orange, cranberry & almond cakes made with almond flour and buckwheat or oat flour - delicious
ingredients
(makes 2 delicious cake) 1 cup Sukrin almond flour ½ cup buckwheat or oat flour ½ cup ground almonds ½ cup Sukrin:1 sweetener 1 tsp baking powder ½ tsp ground cinnamon ½ cup dried cranberries (or a mixture with raisins too) Zest and juice of 1 orange 3 eggs 1 tsp almond extract 1 tbsp coconut oil, melted Sukrin icing sugar alternative, to dust
/spamellabcom @SpamellaB
how to make it... Preheat the oven to 180°C and grease three small Bundt cake tins, or equivalent. You can bake these in mini loaf tins, muffin tins or even a large cake or loaf - timings will vary, but it’s up to your preferences and how you wish to serve the finished treat! Mix together the almond flour, buckwheat or oat flour, ground almonds, sweetener, cinnamon, baking powder and cranberries in a large bowl. Zest the orange and add it to the dry ingredients, then juice it into a jug. Whisk in the eggs, almond extract and oil until the eggs are well beaten. Pour this into the bowl and stir well so you have a thick but pourable batter. Divide between the cake tins evenly, making sure it reaches near to the top. Bake for about 20-25 minutes, until risen, golden brown and cooked through. Leave to cool, then gently remove from the tins. When fully cooled, use a sieve to sprinkle over some Sukrin icing sugar to dust the cakes for the finishing touch. Now enjoy with a dollop of ice cream or custard for a little extra indulgence!
easy
http://instagram.com/spamellab
www.SpamellaB.com 35
Thanks to Victoria leith for this recipe www.mamababado.com
If you would like to watch the video of how to make this cake step-by-step, you can sign up to Victoria’s WonderCake Crafting Course which is available to Thrive readers at only £20. you will also learn how to make another two of her signature cakes as well as learning how to use natural colours and flavours. www.mamababado.com
raw vegan Christmas cake 46
This is a sample issue Buy the full issue at www.thrive-magazine.co.uk/subscribe
subscribe
to get a free DVD of super juice me from Jason vale. www.thrive-magazine.co.uk/subscribe