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Issue 8 Winter 2015

Thrive Magazine / Issue 8 - Winter 2015

Winter 2015 Susan Hay Founder & Editor in Chief hello@thrivepublishing.co.uk www.thrive-magazine.co.uk

Winter 2015 - how did that happen! It’s an amazing time of year where food and health is toasted, celebrated and shared. It’s one of my favourites times at Christmas, it’s the perfect time to try new recipes and find new healthy ingredients. Also with New Year around the corner it’s the ideal time to make new plans and start a fresh. We’ve been busy working on this issue and it’s packed full of new healthy products, features and interviews. Our ‘What’s Hot’ section on (pg 7) showcases some of our favourite product discoveries. It’s at this time of year that you may need to look after your gut health, what with it being an indulgent time. ‘The Future of Gut Health’ on (pg 8-9) may help. Nutritionist Caroline Sherlock looks at whether there is a healthy option when it comes to salt on (pg 10-11). Natural Juice Junkie looks at ‘Common Juicing Mistakes’ (pg 12-13).

We’ve got an exclusive interview Sebastian Pole from Pukka Herbs, where we talk blends, herbs and morning rituals on. (pg 18-19) A ‘Fresh New You’ on (pg 22) introduces you to STUR drinks, an easier way to stay hydrated. CNM College introduce their Acupuncture course ‘Everyone Needs to De-stress’ on (pg 24) and Janey Lee Grace gives us some simple ‘Natural Choices for Christmas’ on (pg 27). We showcase ‘Herbs for Christmas on (pg 32-33). And of course we have some delicious healthy recipes for you to try; including an amazing Raw Vegan Christmas Cake, (pg 46-47). and a Coconut Quinoa Pilaf (pg 38-39). Other recipes include; orange, cranberry and almond cakes, coconut rum balls, matcha green tea porridge and more. Merry Christmas from us all at Thrive!

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

Spring...

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

SUBSCRIBE online at www.thrivemagazine.co.uk

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

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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 - Spring Available April 2016

COPYRIGHT: All content of this magazine is copyright protected by Thrive Publishing and no content can be re-published without prior consent of the publishers, but Thrive is here to be shared and shouted about so spread the word. Don’t forget - once you’re done reading me, please share, donate or recycle.

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Thrive Magazine / Issue 8 - Winter 2015

Contents thrive [ issue 8 - Winter 2015 ] NEWS

EVENTS

FEATURES

Thrive Experts

30-31 And Relax. Surviving Christmas...

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

Protein Mocha Smoothie/Oaty Bowl

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.

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

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.

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.

Thrive Magazine / Issue 8 - Winter 2015

Thriveâ&#x20AC;&#x2122;s experts on health, nutrition and wellness Set the table and meet our experts and contributors for our winter issue of thrive magazine. Bringing you clarity on the latest health and nutrition news and expert advice and knowledge. Big thumbs up for our writers and contributors - theyâ&#x20AC;&#x2122;re the experts.

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

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

Caroline Sherlock Nutritional Therapist and Functional Medicine Practitioner at Eat Drink Live Well www.eatdrinklivewell.com

Jo Williams at Capital CBT A BABCP accredited Cognitive Behavioural Psychotherapist. Jo works within the mental health field. www.capitalcbt.com

Neil Kingham Lecturer at CNM College also a practitioner in acupuncture, Chinese massage (tui na) and nutritional therapy. www.neilkingham.com

Julie Steward Julie Steward Dip NT, mBANT Julie works as a registered Nutritionist at Food 4 the Journey facebook.com/food4thejourney

Recipes for this issue supplied from: Pamela Higgins at SpamellaB.com / That Protein at thatprotein.com / Jemma at celeryandcupcakes.com / Frankie at frankiesfeast.com Cat at cutoutandkeep.net / loveyourgreens.co.uk / Jo Hodson at includingcake.com / Victoria at mamababado.com

Thrive Magazine / Issue 8 - Winter 2015

new 1

what’s hot 2

1. Coconoil

Virgin coconut oil, ethically produced from the finest coconuts in Sri Lanka. Using traditional methods of production. www.coconoil.co.uk

2. Snack toppings

Exquisite trail mix. Gluten free muesli. Almond butter and coconut oil. Healthy snacks that are perfect for toppings. www.wyldsson.com

3. Super Greens

A blend of super greens. Five of the most powerful grasses and algae, creating an alkaline blend helping flush your body of toxins. www.leangreens.com

4. Just Thrive

The next generation probiotics. The probiotics in this blend come from Bacillus Spores, so it is quite different to anything else that’s available in the UK market. www.enzymedica.com

5. Sugar Snub

Claire White brings us this incredible book ‘Sugar Snub’. The ultimate advice and supermarket food shopping guide for those who wish to reduce sugar in their diets. www.sugarsnub.co.uk

6. Rhubarb Complex

Powerful but gentle capsules to help detoxify the body. The entire system is rejuvenated resulting in better skin, more energy and better digestion as well as absorption. www.twentyfirstcenturyherbs.com

7. Juico Uno

The best slow cold pressed juicer on the market. Easy to clean - pretty much self-cleaning. Produces quality juice. Tall and slim design. www.juico.co.uk

8. Pukka Teas

A tea to lift you up and keep you there. A zesty swirl of the finest lemongrass, and a spicy lift of ginger. www.pukkaherbs.com

9. OMG Matcha Each issue we highlight the newest healthy foods and products being launched. More in Spring issue.

Organic matcha green tea. Burns calories, Increases energy levels and endurance 30 servings. www.omgteas.co.uk 7

Thrive Magazine / Issue 8 - Winter 2015

of th’s supply n o m a in W E™ ™ IV R H T t s u J

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Thrive Magazine / Issue 8 - Winter 2015

The new frontier of

digestive health the microbiome is proving something of a treasure trove for scientists just now...

Researchers around the world are chasing after the ‘microbiome’, the combination of thousands of bacteria strains and their genes. It is proving something of a treasure trove for scientists. A growing body of research suggests we might be able to treat difficult diseases, such as IBS, Crohn’s disease, and asthma by careful healthy eating.

Bacillus spores are the most widely studied and most widely used probiotics in Europe. They have been used since the 1950’s as prescription probiotics in both Italy and France and have a long history of promoting healthy micro-flora balance in the intestinal tract. Yet, until recently there have been no effective spore-based probiotic supplements available to us.

Bacillus spores found in Just THRIVE™ have been shown to neutralise toxic compounds encountered in the gastrointestinal tract, such as vomitoxin, which is found in wheat, corn and other grains. One of the main ways that the human microbiome can be supported is by eating foods that contain a high level of healthy, live bacteria – these tend to be fermented foods such as kefir, sauerkraut, pickles and natural yoghurt. However, even when we know what is good for us food wise, we don’t always like the answer, so taking a high quality active bacteria supplement on a daily basis is of great benefit to most people, particularly as we need trillions of beneficial bacteria to function effectively.

Bacillus spores have been shown to: • Produce key enzymes that help the digestion of food, alleviating bloating, cramping and discomfort. • Support healthy immune function by preventing the growth of harmful bacteria and promoting the growth of beneficial bacteria.

• Neutralise toxic compounds encountered in the gastrointestinal tract, such as vomitoxin, which is found in wheat, corn and other grains. • Digest cholesterol-causing fats in the gastrointestinal tract. • Adapt to individual gut eco-systems, as no two people have exactly the same gut bacteria (not even twins.) Just THRIVE™ is the first health food supplement to include a clinically researched blend of four bacillus spore strains, including the patented Bacillus indicus HU36 strain, which is the first of its kind carotenoid producing probiotic that delivers highly absorbable antioxidants. Bacillus spores survive the acidic environment of the stomach, unlike some other strains of probiotics, ensuring active probiotic function in the small intestine. The vegetarian capsules can be opened and the contents sprinkled onto food for ease of use.

• Produce important amounts of biotin (vitamin B) and vitamin K in the large intestines.

The Good Guys – Bacillus Spores Enter spore expert, Dr. Simon Cutting, Ph.D., Head of Biomedical Sciences, University of London. His pioneering work in microbial genetics has lead to some important discoveries about the effectiveness of spore-based probiotics; including the fact that a consortium of bacillus spores can introduce billions of live probiotic cells daily.

• Digest resistant starches and non-starch polysaccharides, which are major components of dietary fibre. This process creates short-chain fatty acids that are required to stimulate blood flow in the colon and assist fluid and electrolyte uptake. W www.justthrive.c o.uk www.facebook.com/justthriveuk 9

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

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 o rn o F e n g Tesco Lasa ges 2 Pork Sausa k 350g Richmond zi 1 pac ken Jalfre ic h C se ro Wait Soup nt Garden ½ carton New Cove r oriande ½ can Carrot & C d Beans 5mls Heinz Bake Soy Sauce 2 slices Amoy Dark d a re of both b st e b s vi 5mls o H Soy uced Salt 40g Amoy Red All bran 30g Kellogg’s r da City Ched 40g Cathedral d e lt s lightly sa ip h c le tt e K

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.

Thrive Magazine / Issue 8 - Winter 2015

The

Number One

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Mistake Many Juicers Make il Ne

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

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

Superfood Cashew Smoothie www.renewedlivinginc.com

Matcha Energy Smoothie www.omgteas.co.uk

Sweet Brussel Pie Smoo www.greenblender.c

thie

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.

@loutweet

w www.louisebrigenshaw.com shawshotz

Thrive Magazine / Issue 8 - Winter 2015

EATING HEALTHY WHILST AT WORK

“Snack w isely and you can energy le give you vels a he r althier, su stained boost”.

For many, the post lunch energy slump at work is an inevitable part of the working day. Whether you suffer from tiredness, lack of concentration or suddenly feel drained, there are things you can be eating to help prevent it. Most people know that this is mainly down to diet. But many aren’t sure where to start. Bupa dietitians, Bianca Parau and Chara Malioti, share their top tips on good eating habits you should adopt at work to make you feel great. Whole-wheat carbohydrates Carbohydrates are the main energy source in your diet, so cutting them out completely – as some fad diets tell you to do – will result in you feeling more tired. Rather than stopping yourself from eating carbohydrates altogether, try switching from carbs that are considered as ‘bad’ for ‘good’ alternatives containing whole-grains. Whole-wheat pasta, bread and rice will slowly release energy throughout the day to help you perform at your best and stop you from feeling weak and fuzzy headed5. Why not try having a healthy sandwich for lunch using whole-wheat bread or a whole-wheat tuna pasta salad to see how it makes you feel? Water-rich fruits Being dehydrated can also make you feel the dreaded afternoon slump. You all know that drinking plenty of water can remedy this, but another thing to try is snacking on fruit and vegetables that contain high levels of water. Cucumber and lettuce have the highest water content in any food – a massive 36 per cent. Tomatoes are also packed with water – about 95 percent. Keep your hydration levels topped up by adding them to a salad or a sandwich. And, did you know, watermelon, strawberries, cantaloupe and peaches, pineapple, oranges

and raspberries all contain more than 87 percent water? Great for a hydrating snack. Oily Fish In many workplaces, eating fish or warming it in the microwave is a big faux pas because of the strong smell. However, throwing in some tinned salmon or tuna into a salad can be less offensive to your colleagues and provide you with great health benefits. Oily fish, such as mackerel, salmon and sardines, are rich in omega-3 and is a good source of protein. Combining this with good carbohydrates, fruit and vegetables during your working day will form a well balanced meal to help you to feel great. Natural sources of sugar It’s not uncommon to sometimes crave a sugar fix throughout the working day. Choosing to eat the wrong kinds of sugar can give you a temporary fix which leads into a crash later on. Added sugar in tempting foods such as chocolate, cakes and fizzy drinks can cause you to gain weight and gives you a short lived energy boost.

Cucumber and lettuce have the highest water content in any food – a massive 36 per cent. Tomatoes are also packed with water – about 95 percent.

A healthy breakfast should give you a good balance of the foods you need for good health. Some easy to prepare breakfast suggestions include: • yoghurt and fresh fruit • toasted wholemeal bread topped with mashed avocado • wholemeal cereal Whether you eat your breakfast at home, or prepare it then eat it when you get to work, it’s crucial that you make the time to avoid having a bad start to your day. You wouldn’t start your car without putting fuel in it, so why not do the same with your body? Help yourself to feel great making the decision to eat the right food during your working day can make a big difference to how you feel. Drinking enough water and avoiding unhealthy snacks at work will leave you feeling refreshed and the post lunch slump can become a thing of the past. For more information you can read Chara’s top energy boosting tips and recipes online a www.Bupa.co.uk.

Fresh fruit contains natural sugar; snacking on fruit to satisfy your sweet tooth is a much healthier alternative to vending machine favourites like chocolate and sweets. Bananas are a great workday snack because they’ll satisfy your sweet craving while offering more nutritional value. A healthy breakfast As many people say, breakfast is the most important meal of the day. Skipping it means you’re starting your day at a disadvantage. Often people use the excuse of not having enough time, but it’s essential to kick-start your energy levels both mentally and physically, so it’s always worth making time for.

Thrive Magazine / Issue 8 - Winter 2015

“All of the herbs we use in our teas and wellbeing range are 100% certified organic. Even the string on our tea bags is organic”.

If you had to decide on just four herbs to include in your health routine what would they be?

@Pukkaherbs facebook.com/Pukkaherbs/ @pukkaherbs

That’s a very difficult question as there are hundreds of herbs which can play an important part in everyone’s daily routines. Given it’s winter, here are my top four seasonal herbs: Ginger - Ginger’s earthy spice is soothing and warming. Grate some fresh ginger into a mug of hot water and fresh lemon. Golden Preserve - This is a delicious tonic made with 18 ingredients, including bioflavonoid-packed amla and honey, used to strengthen immunity. Children love this one. Andrographis - A fantastic all-round winter boost. Take at the first sign of invaders to ward off the nasties. Elderberry - Research has shown that this winter wonderberry can help to maintain the body’s immune system. Pukka’s Elderberry and Echinacea tea combines two powerful plants into one warming tea. We have also created a syrup using elderberries that’s good for all the family.

Tea

All

Thrive Magazine / Issue 8 - Winter 2015

for

We chat with Sebastian Pole from Pukka Herbs about blends, herbs and morning rituals. www.pukkaherbs.com Take us back to the beginning, how did Pukka Herbs begin? What was your very first blend of tea?

Pukka’s beginnings began in my kitchen and a spare bedroom in Bristol in 2001 after I met my business partner Tim. Tim was a successful businessman, looking to step out of the corporate world to find a way to express his passion for nature and desire to contribute to a more positive world using his business skills. Meanwhile, I was on a mission to bring my knowledge of herbs and Ayurveda to the world. We were a perfect match. After a degree in Hindi and Religious studies and some time travelling in India. I went back to college to study Ayurvedic, Chinese and Western herbal medicine. I then spent some time working on an organic herb farm in Somerset, learning the essential skills of growing herbs. I had also been teaching yoga classes every week as well as running my herbal practice. However, I knew that I couldn’t reach as many people as I wanted to from my one-to-one clinic so by the time I met Tim I was ready to create a business centred around mutual benefit, one where everyone who came into contact with it would profit: sensually, healthily, ecologically and socially. The first teas I blended in those early years were ‘love’ which is a blend of flowers, ‘detox’ a blend of seeds and our classics ‘relax’, ‘refresh’ and ‘revitalise’.

We absolutely love your ethics at Pukka and know you only use organic herbs in your products, how does organic make such a big difference when it comes to tea? All of the herbs we use in our teas and wellbeing range are 100% certified organic. Even the string on our tea bags is organic! In many ways, organic farming embodies the essence of Ayurveda – the ancient Indian philosophy that flows through the heart of Pukka. Like Ayurveda, organic wisdom centres on the wellbeing of the ‘whole’; it is a way of reconnecting people with the soil, the plants, and the planet – because

they’re all equally dependent on one another for their health and happiness. We believe organic farming is not only better for the environment and our health, but also for the welfare of animals and our planet. It’s also a guarantee that the herbs we use are the best they can be. Because organic farming simulates life in the ‘wild’ organic herbs generate much higher levels of protective compounds, making organic herbs more delicious and more powerful.

Tell us some simple ways that our readers can start to integrate herbs into their daily diet and routine?

In addition to cooking with herbs, drinking herbal tea is a great place to start! When Tim and I started Pukka, most of the herbal teas on the market tasted bland, never really living up to their promise. Thankfully today there is a far richer tapestry of teas – at Pukka we have 36 blends now. There really is something for everyone – from the sweet to the soothing, the spicy to zesty, the warming to the cooling. I often wake up and have a cup of Revitalise or Three Ginger to kick start my morning, then end my day with Night Time or Three Chamomile, drinking plenty of other blends from uplifting greens to cooling mints in between, depending on my mood or how I feel.

How do you decide on a new blend of tea? And how do you find the perfect blend of herbs that will work together to tackle any ailments?

The perfect blend. It’s the herbsmith’s holy grail. It means ensuring that the herbs contain a vibrant presence of the life-force as reflected in the colourful smell, taste, look and feel of the herb coupled with appropriate levels of essential oils and other relevant compounds. We make sure that where appropriate our herbs meet the high standards of the pharmacopoeia (that’s a flash word for ‘medicinal grade’) that sets the bar for herb quality. We only use sustainably sourced, organically grown and fairly traded herbs in our teas.

Do you have a particular ritual when it comes to brewing, how would your perfect cup of tea be made?

For me, the length of the brew time is crucial to reach a perfect cup of herbal tea. Often I leave the bag in for 10 or 15 minutes before I drink it to ensure I get the maximum amount of goodness from the herbs. I like to use filtered water that is freshly boiled and drink it from a colourful cup. Seeing, smelling and tasting herbal tea awakens your senses and brings you into the present so that you see life afresh.

What are your 3 morning rituals?

My three morning rituals are: Washing, meditating, and – of course – some spicy herbal tea.

We love the new Pukka Planet; it’s a great platform for everyone to share their own health journey and stories with others. What was your inspiration for this? Pukka Planet draws its inspiration from our mission: to connect as many people as possible to the power of herbs. So the web site is a celebration of everything great about people, plants and planet. I genuinely hope that people who visit the site are inspired to not only discover more about plants, but also themselves.

What’s next for you and for Pukka in 2016 and onwards?

It’s more of the same for both myself and Pukka: I want us to continue to bring the highest quality, organic herbs into as many people’s lives as possible. I want to do this in a way the benefits people, plants and planet. As well as some exciting new tea and supplement developments for 2016 (I’m sorry, we can’t give anything too much away at this stage!) we’re also launching an exciting new partnership with 1% for the Planet. 1% for the Planet is a global movement of companies donating at least 1% of their annual turnover to environmental organisations worldwide. I hope this inspires more companies in 2016 to do the same.

Thrive Magazine / Issue 8 4 - Winter 2015

All about

kefir

If you are into healthy living and incorporate superfoods in your diet, you must have already heard about kefir grains.

We all know the benefits of probiotics in food now and a good portion of organic natural, yoghurt each day can do wonders for your gut health. But there’s also been a rise in popularity of kefir and kombucha. Both of these culture based probiotics are incredibly good for your gut health.

What is kefir

Kefir is not a new food and has been around for quite some time. It has its origin in the North Caucasian region and is popular in Russia. The word kefir has its origin in the Turkish word “köpür” which means “feeling good” and is pronounced as “keh-FEAR”. Kefir is similar to yoghurt and is prepared by using a starter culture. It is available in the form of grains, which can be used as culture in milk (nut milks also work well) or water. The bacteria and yeast from these grains, feed on the lactose and ferment the milk in 24 hours (depending on the room temperature) giving you a tangy, gut friendly, probiotic drink.

Health benefits

The health benefits of kefir have shown to range from improving digestive disorders and bone health, having anti-bacterial properties, reducing allergies and asthma.

The most important benefit of probiotics is for the GI tract or the gut. Since kefir contains a lot of beneficial microorganisms, that have a positive impact on digestion and various ailments associated with the gut health. Following a course of antibiotic treatment, there is usually an imbalance in the gut bacteria which can be restored using foods or drinks made using kefir.

Milk kefir

The type of milk used in making the kefir, will have a direct impact on the nutritional content of the kefir. For example, kefir made from full fat milk will have higher fat content as compared to that from skimmed milk. Kefir is a good source of amino acids, peptides and organic compounds which help in maintaining good health. Also, since it is a fermented food, it is a good source of Vitamin K.

Water kefir

Hydrated water kefir grains are required to make this kind of kefir and the water used has to be sweetened for the kefir grains to feed on. For this purpose, sugar (or maple syrup) is added - do not use honey! The probiotic nature of honey interrupts the kefir grains. The taste of water kefir is subtle than milk kefir and is also lighter.

How to prepare kefir:

kefir

Pour the milk into a clean, if possible steralised glass jar, mix in the grains of kefir and stir. The milk can be cold or room temperature, either is fine.

Making Kefir

Close the jar, a kilner jar works well as the seal is air tight. Leave for 24-48 hours. Strain the milk and drink. Keep the grains, they can be used again for your next batch. 20

Credit to Jany on flikr for this image of Kefir green smoothie.(https://www.flickr.com/photos/jany/)

Thrive Magazine / Issue 8 - Winter 2015

Our ‘what is 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.

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

Kefir’s sharp flavor is similar to drinking a natural yogurt. It contains beneficial yeast as well as friendly ‘probiotic’ bacteria .

Thrive Magazine / Issue 8 - Winter 2015

If youâ&#x20AC;&#x2122;re looking to kick start 2016 on a healthier note then looking at how you hydrate your body is a great place to start. Sweetened with the highest quality, natural stevia leaf extract.

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As the new year fast approaches you’ll no doubt be seeing plenty of ideas for helping you detox and lose weight, but honestly, the easiest and cheapest way is to simply drink more water. Apart from the obvious benefit of keeping you correctly hydrated and flushing out your entire system, drinking more water has also been shown to aid weight loss, kick-start your metabolism and most certainly improves the appearance of your skin. Stur is the simple and delicious way to help you drink more water and naturally! Made solely with natural fruit and tea flavours and lightly sweetened with the highest quality, natural stevia leaf extract. It has zero calories, zero sugar and in addition, every squeeze of Stur contains 100% of your recommended daily dose of vitamin C, plus six other essential vitamins. It’s the perfect way to stay hydrated throughout your day. Stur’s aim is to help people drink more water, by adding as little or as much flavour as they want. Each bottle of Stur contains 30 squeezes and comes in six delicious flavours that are the perfect alternative to other high-sugar, high-calorie juices and won’t damage your teeth.

“We love the fact that Stur is made from real fruit and brewed tea but has zero sugar and calories”. Thrive Team The use of the natural sweetener Stevia gives a light taste that is absolutely delicious. The two iced tea varieties are caffeine free but have all the flavanoid antioxidants of the tea retained. Stur is also great in hot water too and it’s fab for a warm drink after a run or walk in the cold. Apart from being all natural it is free from gluten, dairy, eggs, soy, caffeine, artificial colours, flavours and sweeteners and of course sugar. Stur is approved by the Vegetarian Society and is suitable for Vegans. It’s also approved by the clinical teams at both Diabetes UK and the British Dietetic Association. Available at leading health stores or direct at www.sturdrinks.eu/shop . We are pleased to offer an exclusive THRIVE offer for a FREE bottle (first 50 customers) when you purchase at our store. Please use promo code: THRIVE1

facebook.com/sturdrinksuk/ pinterest.com/sturdrinksuk/ http://instagram.com/spamellab Image credit: www.scg-photography.com

@SturDrinksUK 23

Thrive Magazine / Issue 8 - Winter 2015

Everyone needs strategies to

de-stress -L

tur e

r at CNM

could acupuncture be yours?

g Neil Kin

Stress is a major issue in the modern world and it can be the catalyst for significant health problems. It weakens your immune system, makes it hard to lose weight, contributes to early-ageing, and increases the chance of heart attacks, to name but a few of them. Modern medicine offers a variety of ways to address stress and anxiety. These can have serious side effects, and can be addictive. It therefore makes sense to look at the option of natural therapies which are free from side-effects, such as Acupuncture. Whilst many people are aware that Acupuncture is a well documented and effective treatment for physical conditions like sciatica, or tennis elbow, fewer are aware of its long history of therapeutic use for psychological and emotional conditions, such as stress and anxiety. According to the principles of Traditional Chinese Medicine (TCM), on which Acupuncture is based, the signs and symptoms of depression must be seen as part of the ‘bigger picture’ which includes not only thoughts and emotions but also physical and environmental factors. TCM has never separated physical and mental health, and is based on the understanding that mind affects body, and body affects mind. For instance, you may have some physical symptoms such as lack of energy, palpitations, or poor digestion. These will form a part of the overall TCM diagnosis 24

Acupuncturist Neil Kingham, a lecturer at CNM (College of Naturopathic Medicine), explains what this ancient Chinese therapy has to offer those of us who need to unwind.

at your Acupuncture consultation, along with other physical and emotional factors, so that the Acupuncturist can tailor a therapeutic plan to your own particular circumstances. Additionally, in ‘Naturopathic Acupuncture’, which we teach at CNM, all students are educated about the importance of nutrition (no-one can handle stress successfully if they are nutrient deficient), and they are able to advise clients on developing healthy, sustainable lifestyles. This naturopathic or ‘holistic’ approach, which views the client as a whole person and addresses mental and physical health together, can promote not just overall health, but well-being. With Acupuncture, tiny needles around the width of a hair, are gently inserted into specific points on the body in order to regulate the flow of ‘Qi’. Qi, denoting ‘energy’, refers to our life force. According to TCM principles, when you are healthy your Qi is strong, and flows smoothly, but if it becomes weak, or there are blockages in its flow, then you begin to experience poor health. When you see an Acupuncturist, their first

job is to determine the state of your Qi, and they do this with careful questioning and examination. They will also use a special method of pulse-taking at your wrist to help with this diagnosis. Then, a number of Acupuncture points will be chosen, probably around 6-10, in order to correct any problems with your Qi. You may begin to notice some effect immediately, but a course of Acupuncture may be needed in order to make a really significant and lasting difference. My experience as an Acupuncturist is that everybody finds it a deeply relaxing experience, and no.., it really doesn’t hurt!

Benefits of Acupuncture on health: • Helps aid pain relief. • Reduces nausea and fatigue. • Shown to improve digestion. • Assists in stress management. • Stimulates the natural healing process in the body.

TRAINING SUCCESSFUL PRACTITIONERS

UK Colleges in: London / Belfast / Brighton Birmingham / Bristol / Edinburgh / Manchester Follow CNM on Twitter @collegenatmed

www.facebook.com/CNM.UK

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

www.naturopathy-uk.com

Thrive Magazine / Issue 8 - Winter 2015

“This naturopathic or ‘holistic’ approach, views the client as a whole person and addresses mental and physical health together”. This approach can promote not just overall health, but well-being.

You can study part time to become a Naturopathic Acupuncturist at CNM locations in Bristol, London, and Dublin. Classroom studies are augmented by over 400 hours of clinical practice.

CNM (College of Naturopathic Medicine) is the UK’s leading training provider in a range of natural therapies. Diploma Courses are all based on the naturopathic approach , and include Nutrition, Herbal Medicine, Acupuncture, Homeopathy, Naturopathy, and Natural Chef Training. 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.

CNM

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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.

01342 410 505

www.naturopathy-uk.com

Thrive Magazine / Issue 8 - Winter 2015

For the words healthy and Christmas to go together it’s all about preparation! In addition to preparing for the overindulgence make some tweaks to ensure that the beauty bit of your festive preparations are ‘imperfectly natural’ To get ‘party season ready’ save money and time with a natural home spa, use natural soy wax candles and gorgeous aromatherapy bath oils, lather up with the gorgeous artisan hand made Rose Geranium soap from littlesoapcompany.co.uk

When it comes to makeup you can keep it 100% natural – check out the amazing makeup from Natorigin – great eye makeup, fine for sensitive eyes too (if you know you are prone to a weep at the office party!) and great lippys. natorigin.co.uk

Your party season won’t feel complete without great hair and I highly recommend the gorgeous organic products from TabithaJamesKraan, I love the scented hair oil and the organic hair perfume doubles as a great fragrance. tabithajameskraan.com

Hair removal isn’t the most glamorous of topics but it can be the most toxic! SugarStrip ease sugarstripease.com works brilliantly (not painful!) and is totally natural, no messy wax.

Moisturise with some rich Tiana fair trade organics coconut oil (if you aren’t planning a night of passion you can also apply liberally to hands and feet (wear gloves and socks) and everything will feel silky soft in the morning. tiana-coconut.com

Kids love bubble baths but most are chemical laden and very drying for the skin. The Organic Children Bath & Shower Berry Smoothie by Green People really smells delicious enough to eat, with fruity raspberry, apple and vanilla. Kids love the natural bubble derived from coconut and corn and best of all, its kind to the skin. greenpeople.co.uk

Want to go DIY ? Here’s just a few of my Top DIY Recipes’ to get you started. Christmas Aroma Toner with Myrrh Lavender and Myrrh work well together and produce a healing antiseptic toner for oily or blemished skin: • 100 ml Lavender water • 10 drops Myrrh essential oil Apply with cotton wool to clean skin or add to a spritzer bottle for a refreshing spray

Anti-ageing Oil with Frankincense • 50 ml Rosehip oil mixed with 50 ml Sweet Almond oil • 2 drops Lavender oil • 2 drops Rose oil • 1 drop Frankincense oil Apply a fine layer to clean skin, works great as a night time moisturiser.

Janey Lee Grace is the author of ‘Look Great Naturally without ditching the lipstick’. www.imperfectlynatural.com

Janey Lee Grace x

“For the words healthy and Christmas to go together it’s all about preparation”

Having a healthy Christmas

Thrive Magazine / Issue 8 - Winter 2015

hair does your

hold the answers to your health

Thrive Magazine / Issue 8 - Winter 2015

When it comes to our hair, most of us worry most about what it looks like, how short to cut it, how to style it, whether to color it once it begins to go grey. But our hair says a lot more about our health than we think. In fact, the health of our hair and scalp can be a major tip-off to a wide variety of health conditions. You probably think about your hair on a daily basis — whether you’re having a good or a bad hair day or maybe wondering whether you should try a new style from the pages of your favorite magazine. But you might be missing clues that your hair is revealing about your health. Research shows that changes in your hair’s look, texture, or thickness can be signs of underlying health conditions, like thyroid disease. Here’s how you can tell whether your hair changes are due to a health problem or genetics. If you suffer from any of the following conditions then a hair tissue mineral test may help you pinpoint the reasons why, and more importantly what to do about it. • Allergies • Poor sleep patterns/insomnia • Stress/anxiety/depression • Infertility • PMS/Hormone imbalance/mood swings • Migraines/headaches • Fatigue/Lethargy • High blood pressure/high cholesterol/diabetes

What can cause a Mineral Imbalance?

Diet – high fat, high sugar, excess salt, artificial food additives, processed foods, alcohol and caffeine can all cause the body to be deficient in essential minerals both because these foods do not contain the necessary minerals but also their effect upon absorption of nutrients, even if healthy elements are included in a person’s diet. Stress – Physical and emotional stress can both deplete the body of essential nutrients as it uses more when stressed but additionally can prevent the absorption of nutrients from food. Medication – pharmaceutical drugs can cause of vitamin and mineral deficiency either by blocking metabolic pathways or because the body uses up extra nutrients in attempt to process these drugs. Pollution – in addition to vital minerals the human body can be exposed to toxic minerals. The world we live in today exposes us to a variety of external sources of toxic minerals from air pollution, exhaust fumes, cigarettes, unfiltered water, dental amalgams, copper and aluminium cookware, bath and body products and household cleaning products to name a few..

Why test for minerals?

Minerals are essential inorganic compounds needed by the body for every function it carries out to keep you well. They are either macro-minerals or trace minerals. Ideally these should be obtained from food, but poor diets and modern lifestyles mean that this is rare. Testing helps to provide an accurate picture of health and is a valuable, non-invasive screening tool.

Supplements – a surprising one – but a large number of people take a multi vitamin or mineral without knowing whether they actually need that nutrient, therefore potentially taking something that is doing more harm than good! A hair mineral test clearly indicates which nutrients are lacking and which are present in the body in excess.

What is Hair Tissue Mineral Analysis?

Food 4 The Journey are offering Thrive readers an easy to access package for those that would like insight to the effect their mineral status is having on health.

Hair Tissue Mineral testing is a scientific laboratory test which measures the mineral composition of hair. It is valuable to screen not only for potential future disease tendencies but can also help correct everyday ailments and improve health and well-being.

Why Hair Tissue?

Hair is a tissue in the body, made up of mostly dead keratinised cells fused together. The shaft of the hair is formed from a cluster of matrix cells. During growth phase, metabolic activity exposes the hair to the internal environment. As the hair reaches the surface of the skin, its outer layers harden locking in metabolic products accumulated during the period of hair formation. Mineral concentrations in the hair can provide a reliable indicator of mineral stores throughout the body. w

Full Package costs £65 and includes: • A Hair Mineral Test Kit with full instructions on how to complete it • A hard copy of the report in the post • An emailed copy of the report • A 15 minute consultation by telephone or Skype to discuss the results and ongoing advice • A Food 4 The Journey voucher worth £25 to spend against a full nutrition consultation – (RRP £55) Simply Quote #THRIVEHAIR

www.food4thejourney.com facebook.com/food4thejourney/

Thrive Magazine / Issue 8 - Winter 2015

...and relax

life can be pretty full on! It can be hard to find the time to dedicate to relaxation because life is so busy.

In a world full of never ending jobs and high expectations it is no wonder stress levels are rising. When we are stressed or anxious our threat system (fight or flight response) is triggered. This is designed to help us deal with danger. However, a lot of the time we don’t need the physical response triggered by this system, such as; muscle tension, sweating, increased breathing rate, heart rate and blood pressure. Relaxation is a wonderful way to help with this by reducing the adrenaline response, it is also an important part of maintaining good health. Some of the benefits of relaxation include: • Reduced blood pressure • Slower heart rate • Slower breathing rate • Improved memory and concentration • Improved sleep • Reduced fatigue • Reduced stress • Increased self confidence • Reduced muscle tension It can also reduce the risk of physical illnesses that are linked to the long term effects of stress With these kind of benefits it would be a safe assumption to think that we would all be doing some form of relaxation, surely? Well, no. Few people engage in relaxation exercises regularly. There are many reasons for this but some of these barriers are linked to misconceptions about relaxation. As a result, here is some information that may help you

to better understand some of the difficulties you may have had with relaxation and provide some tips to help you to move forward.

Experiencing racing thoughts does not mean that the relaxation exercise is not working, notice these thoughts and allow them to float away, Daily relaxation is easier said than done. It can be hard to find the time to dedicate to relaxation because life is so busy. In fact, this is when we need it most. Try scheduling some relaxation time, pencil it in and stick to that commitment. Relaxation takes practise. I would not be able to play football professionally with only 3 training sessions. Just like football is a skill that requires practise, so is relaxation. In order to get the most from an exercise it needs to be a regular commitment, relaxation is not going to give you the desired outcome straight away so don’t get disheartened when it doesn’t work first time.

Capital CBT is a team of Psychotherapists and Psychologists offering psychological therapy on a one to one basis. We offer a range of therapeutic approaches including CBT, EMDR and Mindfulness. These approaches are effective evidence based forms of psychotherapy. www.capitalcbt.com

Experiencing racing thoughts does not mean that the relaxation exercise is not working, notice these thoughts and allow them to float away, draw your attention back to the relaxation exercise. Be patient with yourself. As you learn relaxation techniques you will become more aware of tension in your muscles and the other physical sensations associated with stress. Once you can recognise your stress response you can tune into it and employ your relaxation technique at a much earlier stage. There are many different types of relaxation exercises, if one really isn’t working for you try another. I have a preference and there are some that I find more difficult. Once I figured out what worked for me I have stuck with that. Relaxation is more than about engaging in a hobby.

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

Thrive Magazine / Issue 8 - Winter 2015

Once you can recognise your stress response you can tune into it and employ your relaxation technique at a much earlier stage.

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

Hopefully reading this has given you an incentive to try some relaxation exercises, if you do, consider these tips: • Find a quiet space where you wont be interrupted. • Its helpful to wear loose, comfortable clothing. • You can sit or lie down, it is important that you feel comfortable. There are many types of relaxation, including; Progressive Muscle Relaxation, Guided Imagery/ Visualisation, Abdominal breathing and other breathing exercises. Look into the different types of relaxation before you decide where to start, understanding the exercise will help you to get the most from your practise. Relaxation is a great way to keep stress levels in check. Stress in small amounts is okay but when it starts hanging around for a long period of time and it is impacting upon our everyday lives then relaxation can help to keep it under control. Go on, relax.

Thrive Magazine / Issue 8 - Winter 2015

Christmas Herbs cleansing herbs to use in Christmas recipes and to scent the home...

Cinnamon

Several studies have found that Cinnamon has properties that help with blood sugar control â&#x20AC;&#x201C; helping those with insulin resistance. Cinnamon has also been shown to have an amazing ability to stop medication-resistant yeast infections, including to Escherichia coli bacteria and Candida albicans fungu.

ginger

Ginger contains gingerol, a substance with powerful medicinal properties. Gingerol is the main bioactive compound in ginger, responsible for much of its medicinal properties. It has powerful anti-inflammatory and antioxidant effects too. Ginger also has a very long history of use in various forms of traditional/alternative medicine. It has been used to help digestion, reduce nausea and help fight the flu and common cold.

Cloves

They might be tiny, but cloves are giants when it comes to nutrition and natural health. Toothache can be temporarily alleviated by dabbing a little clove oil on a cotton ball and placing it on the sore tooth or on your gums. An added benefit is that it will also pull out any infection. Also use clove oil to massage sore muscles; some also use it for arthritis and rheumatism. Cloves help relax the smooth lining of the GI tract, so they help alleviate vomiting, diarrhea, intestinal gas and stomachaches. Just be careful; since theyâ&#x20AC;&#x2122;re strong, they can also irritate the stomach.

Frankincense

Frankincense is made from the resin of the boswellia tree. Frankincense oil is effective as an antiseptic - it can be applied on wounds

without any known side effects to protect them from tetanus and becoming septic. Itâ&#x20AC;&#x2122;s been shown to help to relieve chronic stress and anxiety, reduce pain and inflammation, and even boost immunity.

Myrrh

It comes from the resin of the Commiphora myrrha tree. Myrrh oil is still commonly used today as a remedy for a variety of ailments. Researchers have become interested in myrrh due to its potent antioxidant activity and potential as a cancer treatment. It has also been shown to be effective in fighting certain types of parasitic infections.

tioxidant

be a potent an yrrh has shown to

References: Cinnamon http://cinnamonvogue.com/ cinnamoncommonuses.html Ginger http://authoritynutrition.com/11proven-benefits-of-ginger/ Frankincense http://draxe.com/what-isfrankincense/ Cloves http://www.whfoods.com/genpage. php?tname=foodspice&dbid=69

Many studies have found that Cinnamon has properties that help those with insulin resistance. It is therefore very popular with Type 2 diabetics who take it to control their blood sugar variations.

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.

Thrive Magazine / Issue 8 - Winter 2015

CHOCOLATE & CINNAMON

Ingredients (makes 10) Cake: 50g Dark Chocolate (Freeist) 50g Milk Chocolate (Freeist) 75g Sukrin Gold 50g Unsalted Butter 1 Egg 125ml Almond Milk 1tbsp Coconut Oil 1tsp Ginger 1tsp Cinnamon 2 tbsp Cacao Nibs

SANDWICHES

Filling: 1 small pot Greek Yoghurt 1tsp Cinnamon

How to make it...

Boil some water in a pan, then let simmer on a low hear. Break up all the chocolate into a bowl and melt over the pan until smooth. Add the butter & coconut oil to the melted mixture and comibine. Remove from heat, whisk in the sugar and almond milk, and finally the egg, until well combined. Stir in the ginger, cinnamon and cacao nibs, spoon into a mini square cake tin, or muffin tin if you prefer, that you have lined gently with butter. Cook for 25 mins or until springy and a skewer comes out clean. Leave to cool, then slice into two. Combine the yoghurt and cinnamon and fill the sponges equally. Serve to your grateful guests!

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. â&#x20AC;&#x153;To me, food is fuel and a way of nourishing ourselves both inside and outâ&#x20AC;?.

orange, cranberry & almond cakes

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

Thrive Magazine / Issue 8 - Winter 2015

dairy free delicious protein mocha made with vanilla and warm almond milk (Serves 1)

ingredients Prep: 4-5 minutes 100ml almond milk 2 tbsp That Protein Chirpy Chirpy Choca Mocha Super Mocha Protein Powder 2 tbsp pure vanilla extract

Recipe from That Protein www.thatprotein.com

Organic coffee supercharged with delicious protein. The almond milk and vanilla are a match made in heaven and it’s so easy to make you can make it as your morning pick-me-up. This drink is fantastic for energy, muscles, bones, digestion and a boost of antioxidants and is high in protein and fibre. It’s a total nutritional powerhouse in the form of mocha deliciousness. There is NO added sugar or chemical sweeteners here! If you thought protein powders weren’t for you this new generation will change your mind!

blissful brown rice and cacao protein oats packed with antioxidants from the cacao ingredients Prep: 5 minutes (Serves 1) 2 tbsp That Protein blissful brown rice and raw cacao super protein 150g gluten free oats 240g almond milk 1tbsp chia seeds 1 ripe banana 1 tsp cocoa nibs 1 tbsp coconut swirls

how to make it... Recipe from That Protein www.thatprotein.com 36

Pulse the milk and cocolate protein powder for 30 seconds using a hand blender. Mix together the rest of the ingredients in a bowl and place in the fridge overnight. Top with coconut swirls the followign morning. Enjoy!

Thrive Magazine / Issue 8 - Winter 2015

roasted squash, aubergine and chickpea curry a wonderful vegetarian curry packed full of favour. (makes for 2)

ingredients

1 onion diced 1/2 inch of grated ginger 1 clove garlic 1 tin of chick peas (or use cooked dried chickpeas) 1 1/2 cups roasted squash (I used butternut squash) 1 medium sized Aubergine cubed 2 cups spinach 1 tbsp tomato purée

1 carton of UTC creamed coconut Water or stock to thin 1 tsp cumin 2 tsp garam masala 1 tsp ground coriander 1 tsp turmeric 1 tbsp chopped coriander

the perfect spring salad

how to make it...

Peel and dice the squash and roast it in the oven with some coconut oil.

Meanwhile fry the onions in a pan until they become translucent and add the ginger and garlic, minding that they don’t burn. Add the aubergine cubes to the pan and cook through. Next add all of the spices and tomato purée to the pan and cook for a few minutes, ensuring that everything is well coated. Pour in the creamed coconut, chickpeas, spinach and roasted squash and simmer for around 15 minutes on a low heat. Add some water or stock until the desired consistency is reached. Sprinkle with some chopped coriander to serve. Enjoy! /Celery-and-Cupcakes @celery_cupcakest http://instagram.com/celery_cupcakes

More Recipes from Jemma at: www.celeryandcupcakes.com

Thrive Magazine / Issue 8 - Winter 2015

coconut quinoa pilaf with spiced roasted cauliflower and ginger

ingredients For the Cauliflower: 1 head cauliflower 1 tsp cumin, ground 1 tsp coriander, ground 1 tbs salt 1 tbs coconut oil For the Quinoa Pilaf: 1tbs coconut oil 1 large brown onion, diced 3 large cloves of garlic 1 tbs ginger, grated 1 bunch coriander, stems only, finely diced (save the leaves to add at the end) Generous pinch of sea salt 1.5 tsp ground ginger 1.5 tsp ground turmeric 1 tsp ground cardamom 1 stick cinnamon 2 bay leaves

how to make it...

(makes 3-4) Preheat your oven to 200 degrees C. Cut cauliflower into small pieces, then place them in a single layer in your roasting dish. Sprinkle over the cumin, coriander, salt and coconut oil and mix to cover the cauliflower. Note you can also use whole seeds crushed up a bit in a mortar and pestle. Roast for approximately 25 minutes or until golden brown. Meanwhile, heat the coconut oil in a nice big saucepan before throwing in your onion, garlic, ginger and coriander and a good pinch of salt, and fry that off for about 5 minutes or until golden. Add the ground spices and stir to combine before adding the cinnamon, bay leaves, coconut milk, chicken stock and quinoa. Bring to the boil and then simmer for 15 minutes or until the quinoa is cooked. Place the almonds in a fry pan and heat them for a few minutes, being careful not to burn them. Add the apple cider vinegar to the quinoa mix, then once ready to serve, add your greens and stir through until wilted. Top the quinoa with cauliflower and finish with flaked almonds, coriander and chilli.

Recipe from Frankies Feast blog: www.frankiesfeast.com facebook.com/frankiesfeast pinterest.com/frankiesfeast/frankiesfeast/ frankiesfeast @frankiesfeast

“Please don’t get scared off by the long list of ingredients, you can leave out or substitute some of the spices if you don’t have them on hand but we would recommend keeping the cardamom and turmeric in”. 38

vegan We love this recipe from Anna at Frankies Feast. For more clean eat recipes check out www.frankiesfeast.com

Packed full of spices; garlic, turmeric, ginger, cardamon and cinnamon all of which are fabulous for boosting your immune system.

coconut cauliflower quinoa pilaf 39

A bit of a treat, made with grated coconut and dark chocolate chips. Make sure your chocolate is high grade 70% cacao or above.

Check out www.cutoutandkeep.net for more information on health and nutrition and more clean eating recipes.

coconut rum balls 40

Thrive Magazine / Issue 8 - Winter 2015

coconut rum balls

These tasty little truffles are filled with coconut, cocoa and almond flour and spiked with rum for a tasty twist.

ingredients 100 g almond flour 100 ml coconut oil 3 tbsp dark rum 100 g dark chocolate chips 4 tbsp cocoa 100 g grated coconut + extra to dust 2 tbsp high grade maple syrup

how to make it... Mix together the almond flour, grated coconut and dark chocolate chips in a large bowl. In a separate bowl, whisk together the coconut oil, rum and maple syrup. Pour the oil into the almond flour and mix together. Roll the dough into small truffles and coat in a little coconut. Chill in the fridge for an hour and then serve.

(makes 12) facebook.com/cutoutandkeep @cutoutandkeep @cutoutandkeep

Thanks to Cat Morley for this recipe www.cutoutandkeep.net

Whisking together the coconut oil, rum and maple syrup. Make sure itâ&#x20AC;&#x2122;s whisked up well before adding to the almond four.

Brussels sprouts are an important dietary source of many vitamin antioxidants, including vitamins C and A (in the form of beta-carotene). The antioxidant mineral manganese is also provided by brussels sprouts.

Experts estimate that there can be up to 100 times more enzymes in sprouts than uncooked fruits and vegetables.

brussels sprouts and cranberry salad

brussels sprouts and cranberry salad a wonderful Christmas salad packed full of goodness (makes for 4)

ingredients

280g shaved Brussels sprouts 60g dried cranberries, cut into pieces 50g pancetta, diced 30g pecan nuts, chopped into small pieces 30g parmesan cheese shavings (you can use a vegetable peeler to achieve thin shavings) 1 small red onion, sliced thinly 2 tablespoons cider vinegar

2 tablespoons Dijon mustard 1 clove of garlic, crushed and chopped into very small pieces 4 tablespoons olive oil (you may need to add a little more if the dressing needs it) 50ml lemon juice Âź teaspoon maple syrup Salt and pepper, to season

the perfect spring salad

how to make it...

1. Whisk together the vinegar, mustard, garlic, oil, lemon juice, syrup and salt and pepper until completely combined. 2. Mix the sprouts, cranberries, pancetta, pecans, and onion together in a large bowl, before pouring over your salad dressing. 3. Toss all of the ingredients together to make sure the salad is completed coated, then cover with cling film and put in the fridge for up to an hour 4. Before serving, sprinkle over the parmesan shavings

facebook.com/loveyourgreens @loveyourgreens @loveyourgreens

Thanks to Love Your Greens for this recipe.

www.loveyourgreens.co.uk

Thrive Magazine / Issue 8 - Winter 2015

detox

matcha green tea porridge packed full of oats, bananas and courgettes ingredients

½ cup oats (or soaked oat groats) 1 cup non-dairy milk 1 small banana mashed (set aside 1/3 sliced for top) ¼ cup finely grated courgette ½ tsp cinnamon ½ tsp Matcha tea powder

Recipes from www.includingcake.com

how to make it... (serves 2)

I put all ingredients, other than the matcha powder and banana slices, into a medium saucepan over a medium heat. Simmer gently for 6-7 minutes until the oats are soft and fully cooked. Mix the matcha powder with a few tablespoons of cold water until very smooth, this helps avoid lumps of matcha in the porridge and also from it becoming overheated and loosing nutritional value. Mix the liquid matcha into the porridge away from the stove top and then serve into bowls with the sliced banana on top, along with an extra dusting of matcha or cinnamon if desired. I also add a sprinkle of chia seeds. facebook.com/Including-Cake

blackberry apple chia bowl

@johodson @IncludingCake

A lovely seasonal porridge... perfect as the winter chill sets in!

Ingredients 1 cup oats 1 1/2 cups non-dairy milk of choice (plus extra to suit) 2-3 tbs chia seeds (white will look prettier) 1 tsp cinnamon 1 small apple grated 1 small apple chopped large handful blackberries 1 tbs syrup plus extra to serve

how to make it...

Add the oats, milk, chia, cinnamon and grated apple to a medium saucepan and simmer for 5 minutes (or until preferred consistency- I like my oats only just cooked). Add extra milk to achieve desired consistency- the amount of chia you use will impact on this. In a separate frying pan, cook the apple chunks- or you can just add them into the porridge along with the rest of the ingredients at the beginning if you are not fussy about having them as a chunky topping. Add the cooked apple and blackberries on top (I add the blackberries cold), then drizzle with syrup to taste. Add an extra dusting of cinnamon if you are a cinnamon addicts like us! 44

â&#x20AC;&#x153;Matcha tea powder is quickly building a reputation, and so it should! A fabulous source of antioxidants and a great boost to your morning breakfast. Why just have matcha tea when you can have Matcha porridge! â&#x20AC;?

Matcha green tea supplied from OMGTEA www.omgteas.co.uk

matcha green tea porridge 45

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 Victoriaâ&#x20AC;&#x2122;s WonderCake Crafting Course which is available to Thrive readers at only ÂŁ20. 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

Thrive Magazine / Issue 8 - Winter 2015

raw vegan Christmas cake oh wow! a delectable indulgent Christmas cake and itâ&#x20AC;&#x2122;s vegan

ingredients

(makes 1 delicious cake) Cake 100g walnuts 100g pecans 100g pistachios 100g raisins 100g dried cranberries (naturally sweetened) 5tbsp coconut sugar 4tbsp coconut oil 2 tsp mixed spice 1 tbsp flax seed (grind beforehand) 100g lucuma (can use carob powder instead) zest of 2 unwaxed lemons (if waxed, soak in hot water for 1 hour to remove wax) zest 2 medium oranges juice of half orange (half a cup) Marzipan Layer 200g ground almonds 1tsp turmeric (use more to colour) 1tbsp almond essence 7 tbsp cacao butter (gently melted) 5 tbsp raw honey or maple syrup

how to make it... Whizz all dry ingredients in a food processor until fine and crumbly. Transfer into a bowl and add the zest, the juice and the coconut oil. Mix until you achieve a sticky mass. If you would like one big cake then spoon all the ingredients into a silicone mould approx 10 inches across. Press down firmly. If you would like smaller cakes, simply divide the mixture between the different moulds. Place into the freezer until firm. Marzipan Layer In a large bowl, mix all ingredients thoroughly until you achieve a pliable marzipan dough. Take out the cake from the freezer and turn out of its mould. Cover the cake by hand with the marzipan and place back into the freezer. Process the ingredients in the food processor until you achieve a smooth an icing as possible. Icing Layer Take the cake out of the freezer and mould the icing around the cake. Decorate with pistachios, cranberries and ribbons or a sprig of holly. This cake requires no baking and actually tastes like Christmas Cake!

Icing Layer 200g desiccated unsweetened coconut (or coconut manna) 100g xylitol 5tbsp cacao butter (gently melted)

vegan

Read Victoriaâ&#x20AC;&#x2122;s blog on Huffington Post: www.huffingtonpost.co.uk/victoria-leith facebook.com/victorialeithauthor/ @mamababado

www.mamababado.com

For other Christmas treats, Victoria has recently launched a very tasty new recipe book with raw chef Peace Ravenwood.

Thrive Magazine / Issue 8 - Winter 2015

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Credits / References / Where to buy... Natural Juice Junkie - www.naturaljuicejunkie.com Caroline Sherlock - www.eatdrinklivewell.com Bupa.co.uk - www.bupa.co.uk Sebastian Pole - www.pukkaherbs.com Stur Drinks. www.sturdrinks.eu CNM College - www.naturopathy-uk.com

www.frankiesfeast.com

Julie@Food4thejourney - www.food4thejourney.co.uk Capital CBT - www.capitalcbt.com Janey Lee Grace - www.imperfectlynatural.com Recipes Supplied by:

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SpamellaB.com / thatprotein.com / celeryandcupcakes.com / frankiesfeast.com / cutoutandkeep.net / loveyourgreens.co.uk / includingcake.com / mamababado.com

www.thrive-magazine.co.uk To subscribe to Thrive Magazine: Email subscribe@thrivepublishing.co.uk / Contact us at: hello@thrivepublishing.co.uk Credit to sxc.hu & pixabay for stock images used throughout and to each supplier. / Designers: ‘Designs by Luci Designs’ and Thrive Publishing.

MARVELLOUS SUPERFOOD A SMALL FAMILY BUSINESS

WITH BIG PLANS! chocolate protein shake that tastes far better than any whey based shake but is packed full of green goodness, and a luxury hot chocolate powder made from raw cacao and sweetened with Palmyra palm nectar. Chocolate can be healthy!

From left to right: Zeta Freeman - Head of Creative Design, Perly Freeman Managing Director, Dixey Brooks - Founder, Roxy Lepron - Head of Editorial and PR

Run by three sisters and their mother Marvellous Superfood is a true family business. The highly dedicated team ran the business from the spare room of their cottage for over three years but recently the cottage industry has out grown the cottage, so they have taken on a shop with a large production room were they lovingly blend their products in small batches.

Marvellous Superfood is well known for its popular superfood powders and plant based protein products, but is now making its mark as a specialist, clean eating, free from provider. The company is about to launch a range of exciting new plant based, sugar free products that are truly decadent and delicious but also good for you. The new range hits the shelves next week and includes a unique breakfast topper made from sprouted buckwheat, golden linseed, strawberries and bee pollen, a revolutionary plant based

With products such as these it’s no wander the awards keep rolling in. Last month the company was awarded a highly prestigious “Women in Business” Stevie Award at a red carpet awards ceremony in Times Square, New York. This award brings the company’s trophy tally to four in the past twelve months! But they wont be stopping there. This small family business has BIG plans. Managing director Perly Freeman said: “We have big plans for the coming year and hope to soon see our range adorning the shelves of some big high street outlets.” Watch this space!

RVELLOUS A M SUPERFOOD @Superfoodwales

From top: Free From Food Awards 2015, Marvellous Superfood came first in the Raw and Superfoods category, for their ‘Super Protein.’ Mumpreneur 2015, winner. Listed as one of 50 Top Food Blogs in the UK 2015, awarded by Rebate Zone. Stevie Award ‘Women in Business’ 2015 bronze winner for best new product for ‘Super Protein’

www.marvelloussuperfood.co.uk

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11 ORGANIC NUTRIENT-RICH SUPERGREENS IN ONE SUPPLEMENT †Compared to fresh Wheat Grass *Winner; Best Green Powder in Finnish Organic Grocery chain Ruohonjuuri, October 2015

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