Thrive Health and Nutrition magazine Winter 2018 by Thrive Health & Nutrition Magazine

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Issue 20 Winter 2018

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Your quarterly natural health, nutrition & fitness magazine

Thrive Expert Sophie Bertrand gives you the low down on what to eat for healthy skin.

what does a healthy daily diet look like?

What should be on your plate in 2019 to get a balanced diet?

how to keep your mitochondria healthy

They are the energy powerhouses of every cell in your body - but which foods keep them healthy?

maintaining a healthy metabolism

Thrive Expert Sharon Armstrong offers some advice on how to keep your metabolism in check this winter.

thrive - real life health stories

Q&A with Ping Dan on her journey back to health.

miso sweet potato buddha bowl with hummus

curried spiced winter parsnip soup blue spirulina and chocolate cake with oats

Issue 20 Winter 2018

nutrition for healthy skin

making health a generational thing â&#x20AC;˘ hydrate and detox â&#x20AC;˘ a green smoothie everyday

Thrive Magazine / Issue 20 Winter 2018

Winter 2018 Wow! And that’s it, 2018 is nearly over. The year has certainly flown by. Have you managed to make some positive changes to your health?

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

Our winter issue should help you to kick start 2019 in the right direction. We’ve got our #THRIVEEXPERTS on-board delivering you expert, qualified advice on health and nutrition. It’s so important to know that the health information you’re reading is from a qualified source! Welcome to winter issue of Thrive - plus your free pull-out ‘GOING GREEN’. A round up of the newest healthy, ethical products in a handy pull-out. ‘Nutrition for healthy skin’ on (pg 6-7). Nutritionist Sophie Bertrand gives you some helpful tips on what to eat for healthier looking skin. On (pg 8-9). ‘What does a balanced diet look like today?’ What to include on your plate, to get a balanced diet. On (pg 12-13) Mitochondria are the powerhouse of your cells - giving your

body energy. How to look after them and feed them right with Nutritionist and Thrive Expert - Victoria Hamilton. ‘Maintain a healthy metabolism’ on (pg 18-19) looks at how your metabolism works and ways to ensure it remains at a healthy rate. On (pg 24-25) we interview mother and daughter Amanda and Emily to learn about their own health journey and why they both retrained in Nutritional Therapy with College CNM. Another episode in our ‘Thrive - Healthy Food Stories’ with Ping from Zippy Sparkles on (pg 34-35). We also have some healthy recipes for you to try this winter, including: • Stuffed peppers with butternut squash. • Purple potato soup made with yeast. • Miso buddha bowl with hummus and veg. • Curried parsnip winter soup. • Blue spirulina cake and a carrot loaf cake.

Sue@thrive x

Thrive is focused on health, nutrition and fitness... so if you’d like to feature your natural, food or health product or share your food journey with our audience, then drop us an email at hello@thrivepublishing.co.uk

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Issue 20 Winter 2018

Your quarterly natural health, nutrition & fitness magazine

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increasing your fibre intake

Simple ways to increase the level of fibre in your diet with Thrive Expert Lizzy Coles.

Nutritionist Sophie Murray explains how the right nutrition can help nourish your joints.

foods for fertility

Which foods will help balance your hormones and naturally boost your fertility?

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Issue 20 Winter 2018

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Thrive Magazine / Issue 20 Winter 2018

Contents thrive [ issue 20 - Winter 2018 ] NEWS

EVENTS

FEATURES

Join Thrive Members Club

6-7

Nutrition for healthy skin

8-9

What does a healthy daily diet look like?

Recently launched - when you subscribe or buy a copy of Thrive Magazine, you get free access to Thrive Members Club.

Thrive Expert Nutritionist Sophie Bertrand gives you the low down on what to eat for healthier skin this winter.

What should be on your daily plate to ensure you are getting a balanced diet? Thrive Expert - Lizzy Coles lets us know.

10-11 Fine Dieting App - feature Introducing you to a new app - developed by a chef and

supported by a trained Dietician - find your perfect eating plan.

12-13 Keeping your mitochondria healthy

Your mitochondria are the energy power houses of every cell in your body - look after them with advice from Nutritionist and Thrive Expert Victoria Hamilton.

14-15 Hydrate and detox with Stur Drinks

Drinking water through the winter can be harder. With Sturâ&#x20AC;&#x2122;s 100% natural water enhancers, itâ&#x20AC;&#x2122;s made much easier.

16-17 A green smoothie everyday with Boost Another feature from Boost Yourself. How drinking a green

smoothie everyday could have dramatic affects on your health.

18-19 Maintaining a healthy metabolism

Nutritionist and Thrive Expert - Sharon Armstrong gives you some insight on how to maintain a healthy metabolism.

20-21 The spirit and joy of yoga with Myga Introducing a new kind of yoga brand - MYGA. A premium,

vegan yoga brand on a mission to spread the joy of yoga.

Introducing Green Eco Box

All of your healthy, ethical products in a monthly box. Green Eco Box donate a portion of sales to One Tree Planet - a cause we support at Thrive Magazine too!

28-29 Introducing Pure Green Coffee

The natural power of pure green coffee. Products made from natural coffee beans, unroasted to lock in the active ingredients.

30-31 Healthy snacking with Bakes & Balls Featuring Bakes and Balls - dairy, nut free snack balls. Made

with healthy, natural ingredients.

33 Introducing GritWell An online platform and app putting natural and preventative medicine at the forefront of health care.

34-35 Thrive - real life health stories

This issue we caught up with Ping Gan about her health journey.

36-37 Stuffed roast peppers

Delicious winter dish. Peppers stuffed with butternut squash.

38-39 Purple sweet potato and ginger soup Served with quinoa side, made with lentils and tomatoes,

made with coconut milk, coconut cream and nutritional yeast.

40-41 Miso sweet potato buddha bowl

Served with red pepper hummus and fresh green veg.

42-43 Curried roast parsnip soup

Packed with warming winter spices and garlic.

44-45 Blue spirulina and chocolate cake

Made with toasted almonds, chia seeds and rolled oats.

46-47 Spiced carrot loaf with cashew icing

Made with spelt flour, coconut sugar and warming spices.

www.thrive-magazine.co.uk

@thrivefeelalive

24-25 CNM - healthy generations

We interview mum and daughter Amanda and Emily to find out how they came to deal with their own health issues and then retrained in Nutritional Therapy with CNM college

26-27 Immunity & detoxification with Botavie With Botavie - Immunity and detoxification go hand in hand but

which products could help you along the way?

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Thrive Magazine / Issue 20 Winter 2018

THRIVE MAGAZINE

YOUR EXPERT NEWS ON HEALTH & NUTRITION Thrive Members Club

When you subscribe to Thrive you also get exclusive access to our closed Facebook Members Group. Where we share exclusive offers, discounts and info on new, healthy products for you to try. Re

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Thrive Magazine / Issue 20 Winter 2018

sophieshealthykitchen.c

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#THRIVEEXPERTS

Thrive Magazine / Issue 20 Winter 2018

Nutrition to

maintain healthier skin

Nutrition is important for so many things. A body of research suggests it has an impact on your metabolism, weight, organs, such as your heart and liver and overall wellbeing. What you eat also impacts another organ — your skin. As scientists continue to research and learn more about diet and the body, it becomes increasingly clear that what you eat can significantly affect the health and aging of your skin. Having a varied and well-balanced diet will serve you well in helping to look after your skin. When I say ‘well balanced’, I’m talking protein, essential fats, complex carbs / whole grains and plenty of fruit and veg. Research has linked skin health to foods that contain certain nutrients such as vitamin A, C, E and zinc. However, all food groups provide us with different nutrients that may help promote glowing skin. Hydration is also key! Without enough water, these all-important nutrients may not be carried as effectively around the body. You can buy all the fancy skin care products in the world, but if you don’t have a nutritious diet, your skin may suffer. Research suggests that eating a well-balanced diet that contains nutrient rich foods, may help maintain healthy skin. Whilst there are no ‘miracle foods’, there is evidence to suggest that some foods in particular, may help look after your skin.

Oily fish

Oily fish, such as salmon and mackerel, are rich sources of omega-3 fatty acids, which have been shown to be important for helping to maintain healthy skin. Omega-3 fatty acids are necessary to keep skin supple and hydrated. In fact, a deficiency in omega-3 fats may lead to dry skin. Research suggests that including oily fish in your diet, may make your skin less sensitive to the sun’s harmful UV rays.

Avocados

Avocados contain essential fats that benefit many functions in your body, including helping to keep your skin ‘flexible’ and hydrated. Additionally, avocados contain vitamin E, an antioxidant that has been suggested to help protect your skin from free radicals. Free radicals are produced by the body when we are exposed to irritants such as the sun’s UV rays. Therefore, antioxidants like vitamin E are extremely important as it helps protect against free radical damage.

Beta-carotene, lutein and lycopene have been shown to help protect your skin against damage from the sun and may also help prevent signs of wrinkling. Walnuts

As well as being a source of omega 3, walnuts also contain the mineral zinc. Research suggests that zinc may be effective in reducing inflammation in the skin and help to fight the formation of free radicals.

Sweet potatoes

Sweet potatoes are a good source of something called beta-carotene, which can be converted into vitamin A in the body. Carotenoids like beta-carotene may help keep your skin healthy by acting as a natural sunblock.

Peppers

Like sweet potatoes, bell peppers are a great source of beta-carotene, which your body converts into vitamin A. They also contain vitamin C, an antioxidant and vitamin that is

necessary for creating the protein collagen which helps to keep skin firm and strong. Studies have suggested that females who include plenty of vitamin C in their diets, may have a reduced risk of wrinkles and dry skin with age.

Tomatoes

Tomatoes are a source of vitamin C and contain all of the major carotenoids, including lycopene. Beta-carotene, lutein and lycopene have been shown to help protect your skin against damage from the sun and may also help prevent signs of wrinkling. Consider pairing carotenoid-rich foods like tomatoes with a source of essential fat such as avocado or olive oil. Fats helps the absorption of carotenoids.

Dark chocolate

The higher the percentage of cocoa (above 70%) the more antioxidants it contains. Cocoa contains antioxidants described as polyphenols, that are thought to improve blood flow, which contributes to healthy skin.

You can buy all the fancy skin care products in the world, but if you don’t have a nutritious diet, your skin may suffer. Water

In order for the skin to protect our bodies from UV radiation, microorganisms and oxidative stress, it must be kept hydrated. Hydrated skin will likely remain more flexible and allow our protective barrier to remain intact. 7

Thrive Magazine / Issue 20 Winter 2018

What does a healthy daily diet

look like TODAY?

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www.nutritionbylizzy.co @kclnutritionist @nutritionbylizzy

#THRIVEEXPERTS

Thrive ThriveMagazine Magazine //Issue Issue20 20Winter Winter2018 2018

In 1994, the UK government established the Balance of Good Health model to help us understand what a healthy daily diet should include. Essentially, it suggests we should eat a balance of fruit and vegetables, milk and dairy products, bread, cereals and potatoes, meats, fish and alternatives, and a small amount of fats and processed sugars every day. Whilst it’s served as a helpful guide, modern food processing and farming techniques and growing demand for special diets means it’s time to go beyond this model to ensure we are still reaching our recommended intake of nutrients.

Fickle farming

Before we can understand what a healthy diet today looks like, a little background is needed. In 1947, the Agriculture Act granted farming subsidies to encourage greater output via new technologies and improved management of animals and crops. Whilst it has allowed us to feed a growing population, it has also fostered an intensive style of farming that has depleted soil nutrients and therefore also reduced the nutritional value of our food. Organically farmed produce, on the other hand, is grown in mineral-rich soil and so contains more nutrients. One study found organic crops are up to 60% higher in antioxidants than conventionally-grown ones, whilst organic milk and meat may contain 50% more beneficial omega-3 fatty acids. It’s no wonder, therefore, that organic produce has seen a surge in popularity over the past 10 years.

Transport troubles

How food gets from farm to fork can also alter its nutritional value. Much of our produce now travels considerable distances to reach us. On average, berries are shipped 907 miles and bananas flown 5523 miles before they land on supermarket shelves; for example. These food miles are not only detrimental

to the environment, but also to the nutritional value of our food due to natural degradation of nutrients via exposure to light, temperature and heat. Freezing and canning, on the other hand, prevents this from happening and is a handy way of getting the most out of exotic foods. Even better; opting for home-grown and local produce as much as possible can minimise miles and maximise the nutritional value of the foods we eat.

How food gets from farm to fork can also alter its nutritional value. Cooking up a storm

Different food preparation techniques can also change how nutritious our food is. For example, cooking vegetables as little as possible helps retain watersoluble B vitamins and vitamin C. However, light cooking is beneficial for enhancing nutrients like beta-carotene. Find the perfect compromise by steaming vegetables as opposed to boiling them.

Perfect 10

With the above in mind, experts are starting to re-think recommendations for the number of portions of each food group we should be consuming. For example, the conventional Balance of Good Health model says we should be aiming for five portions of fruit and vegetables per day. However, it’s widely

One study found organic crops are up to 60% higher in antioxidants than conventionally-grown ones, whilst organic milk and meat may contain 50% more beneficial omega-3 fatty acids

believed this should be a minimum goal and that instead we should all be reaching for between 8-10 portions of fibre and vitamin-rich fruits and veggies per day.

New challenges

Special dietary requirements are also causing us to rethink recommendations; for example, food allergies and intolerances are on the rise. These mean consuming adequate amounts of some food groups (and therefore nutrients) is more difficult. For example, those who are allergic or intolerant to gluten may miss out on important B vitamins found in gluten-containing bread and other cereal products. Indeed, any diet that restricts or eliminates a food group from the Balance of Good Health model may put individuals at risk of becoming deficient in certain nutrients if their diets are not carefully planned. For example, animal products are the easiest way for our bodies to obtain iron, essential omega-3s and vitamin B12 and therefore vegans are at risk of falling short of their recommended daily intake. The solution? Always consult a registered nutritionist when beginning a special diet; together you can develop a plan that works for you and provides everything your body needs.

Balancing everything

Just as the original Balance of Good Health model suggests, the key to a healthy daily diet is nourishing your body with adequate quantities of nutrients. This can be achieved by consuming a balance of all the five food groups in the correct proportions and ensuring that energy intake is balanced with energy expenditure. Whilst our modern environment makes achieving this somewhat more difficult than 25 years ago, making small tweaks to what and how you eat your food can make a huge difference.

Thrive Magazine / PROMOTIONAL FEATURE

H C A O R P P A T N E R A DIFFE

TO LOSING WEIGHT

The Fine Diet® is a world’s first diet plan delivered in app form. The plan is individually tailored to make your dieting journey easier, maintainable and fun. The Fine Diet ® app was built off the back of Ben Smith’s personal weight loss journey - the ethos is simple and it works. The Fine Diet® is a tailored diet plan that supports you with your weight loss journey. All of the recipes are developed by a professional chef and delivered in easy to follow videos. Our aim is to support you if you are trying to lose weight - but to help you do it in a sustainable and enjoyable way, eating only what you enjoy. The Fine Diet® educates you through your journey with professional support from our registered dietitian.

Step 1 - understand your own body and it’s needs.

It’s essential to understand your bodies calorific needs before starting any diet. We help you discover your own personalised calories and start you winning on your weight loss journey.

Step 2 - choice and simplicity

Inside the Fine Diet® you will have access to hundreds of affordable, tailored, delicious recipes. Each recipe has been developed by a professional chef in partnership with our trained dietitian.

A key component to achieving your goals is education and support! Using the app’s amazing adaptive calorie feature, you can have a choice in all aspects of your weight loss journey. Workout when you like, where you like, be it for five minutes or an hour. #itsfine®. If you can’t exercise #itsfine® the Fine Diet® will adapt to help you on your weight loss journey. It has hundreds of exercise videos built in. From beginner to advanced, there is a tailored plan for everybody.

Step 3 - a tailored experience

We’re all very different! Each person’s energy demands are different based on lifestyle, levels of exercise and what our daily routine looks like. With our unique #itsfine® feature you can scan and add in any different foods, which will automatically adjust your weekly calorie allowance. The Fine Diet® unlocks the ability to eat anything you want and still lose weight. The Fine Diet® app is packed full of features that allow you to track, set and achieve personal goals in health and in fitness. Stay motivated as you hit all your targets and achieve all your goals. The unique built in diary planner brings everything together, allowing you to see what meals and exercise you have planned for the coming days or weeks. It also gives you the ability to switch out meals and exercises to suit your lifestyle. A key component in achieving your goals is education and support. That is why we have created a community area packed full of helpful and professional guidance from our chef and registered dietitian. Also included within the app is a library of cooking masterclasses from our professional chef, taking you through kitchen basics to help you feel confident when cooking. You can also learn more about nutrition and health from the videos delivered by our dietitian.

Unlock the ability to eat anything you want! #itsfine

www.finedieting.com

Thrive Magazine / PROMOTIONAL FEATURE

Eat • Exercise • Plan • Community • Support • Success A selection of recipes that are quick, tasty and simple to prepare Whatever your dietary preferences, if you are vegan or have food allergies, we’ve got you covered. The Fine Diet app has hundreds of affordable recipes for you to enjoy. A selection of recipes that are quick, tasty and simple to prepare

Follow your own training regime - at home or at the gym No matter if you wish to train at home or at the gym, we have hundreds of training videos using real, everyday people, for you to follow and enjoy, regardless of your age, fitness levels or mobility, we have exercise plans for you.

Planning and preparation are the keys to success Plan and adjust all of your meals - daily, weekly, monthly. Record anything and everything you need to, be it training, steps for the day or online diary notes, it’s all available to help and support you along the way!

@FineDieting @FineDieting #itsfine

Thrive Magazine / Issue 20 Winter 2018

Feeding Your Immune System Keeping Your Mitochondria Healthy Nourishing your mitochondria may be fundamental to staying healthy this winter. Thrive Expert Victoria Hamilton gives some tips on keeping these power houses inside our cells in tip top shape. You may have come across the word ‘mitochondria’ recently or perhaps you recall it from a school biology lesson and know that its associated with your cells and energy production in the body. It’s a new area of focus in human health and not without due cause. A human cell is made up of many functions and organelles, which are enclosed within a strong cell wall. The mitochondria are an integral part of your cells which have many complex roles. Recent research is now suggesting that the mitochondria is the back bone of your immune system and without it functioning correctly, we either have an increased susceptibility of getting sick or we are more at risk of chronic illnesses such as autoimmune diseases.

Emerging evidence is suggesting mitochondria has a role in recruiting essential immune cells in your first line of defense against bacteria and viruses.

Nourishing your mitochondria could improve your immune health, rather than targeting it directly with conventional treatments such as immune boosters like echinacea or anti-inflammatory drugs such as ibuprofen.

Emerging evidence is suggesting mitochondria has a role in recruiting essential immune cells in your first line of defense against bacteria and viruses. Mitochondria may also be responsible for activating ‘cell suicide’ which ensures that any cells which are not working properly such as those associated with cancer and autoimmune disease are destroyed.

The “powerhouse” of your cells

Your immune army

Mitochondrion is a small organelle within your cells which has long been understood for its ability to turn sugars into the energy ATP which our bodies then use for biological processes. It provides essential energy to organs such as the heart, brain and muscles. Much like an engine in a car that burns fuel to power a car to drive, your mitochondria provide the energy in your cells to help them work optimally. This mighty organelle in your cells has its own separate DNA from the 23 chromosomes found in the human 12

genome and is passed down through the mother’s genes, so any genetic inheritance is on the mother’s side only.

The immune system is a complex arrangement of immune cells which all have a specialised function, like the duties of an army, whereby some cells attack, others recruit more immune cells and some cells specialise in memorising the enemy, so they are well prepared for any further conflicts with the

same opponent. All these cells require energy from ATP to do their jobs properly so any deficit in energy because of mitochondrial dysfunction, can lead to either a lethargic immune response to the ‘enemy’ resulting in infection or defective military tactics on the battlefield. This can lead to inflammation and autoimmune conditions. Mitochondria also have a role to play in fighting off infection and injury to provide protection and promote healing. In mitochondrial dysfunction when the immune cells are not monitored properly, they can cause damage to healthy tissue by targeting our own cells. It is therefore essential that mitochondria are nourished with the right nutrients so that they can act properly when we need them to protect us from bugs without causing damage to your own body.

Thrive Magazine / Issue 20 Winter 2018

Help your mitochondria to thrive

A new approach to fighting disease?

Antioxidants such as quercetin and resveratrol help to protect and restore mitochondria which promotes energy production in the cells. These can be found in red and purple coloured fruits and vegetables, and fresh leafy greens. Green tea is also important for mitochondria so when you need an energy boost, a green brew may be more advantageous for energy purposes than a cup of coffee.

#THRIVEEXPERTS Feature article by Victoria Hamilton. (BSc in Biochemistry with Immunology) She is studying nutrition at the Institute of Optimum Nutrition, London.

Mitochondria rely on a vast supply of nutrients to work effectively and are dependent on nutrients being broken down correctly to provide the right fuel to perform their tasks. As such, both impaired genetics, malnourishment and toxic load can cause these go-getters to fall flat - but there are ways to bio-hack your body, so that any challenge that your mitochondria face can beÂ attuned.

Perhaps we have been missing a trick all along in our quest for health and understanding the intricacies of our cells could be more important than our knowledge of distinct organ functions. Our cells make up every part of our body so if we target one function in the cell it could impact our health in totality rather than just perfecting one area. Given the immune systems relies on its vast army of cells to perform its tasks, improving the health of these cells could be fundamental in the betterment of our immune health.

More specialised nutrients such as glucosamine, n-acetyl cysteine and coenzyme Q10 have been shown in studies to promote mitochondrial health and should be considered for people suffering with mitochondrial fatigue symptoms of which shows up in various ways including; chronic fatigue, brain fog and aching muscles and joints. w

victoriajainhamilton.co

@victoria.jain.hamilton

Thrive Magazine / PROMOTIONAL FEATURE

Hydrate • Detox • Lose Weight The natural way with STUR Drinks 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 flavours and lightly sweetened with the highest quality, natural stevia leaf extract. It has 0 calories, No added sugar and in addition, every squeeze of Stur contains 100% of your recommended daily dose of vitamin C. It’s the perfect way to stay hydrated throughout your day. Drinking more cold water aids in weight-loss. It boosts metabolism, helps flush out toxins and replaces your usual beverages that may have higher calories. Natural hunger control - Each serving contains 1g of soluble fibre, consuming 10g of fibre a day in your diet has been clinically proven to delay hunger! Saffron Extract – May also help with the sense of satiety and reduces the urge to snack or over-eat at meals. NO added sugar. 0 calories - Whilst we use real fruit we leave behind all the sugar and create a light taste by adding back natural stevia extract. All natural ingredients - our natural fruit flavours are extracted from real fruit. Our natural stevia leaf extract is steeped using gently heated water - we do not use methanol! Stur is also certified Kosher by ok.org. There are NO Artificial or GMO ingredients in Stur (NO aspartame, NO sucralose, NO acesulfame potassium, NO artificial colours, NO artificial flavours, NO preservatives) Just 100% natural. No need to refrigerate! With Stur’s flip-top cap, you can control how little or how much flavour you add. To use it, just point down and squeeze in water (one squeeze per serving) – it blends instantly.

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Thrive Magazine / PROMOTIONAL FEATURE

7 reasons to drink a green smoothie every single day! Green smoothies are a simple way to pack in the veggies! It can proove tricky to ensure that you’re hitting that 7-10 portions of fruit and veg recommendation each day, but including a green smoothie into your daily routine certainly makes it easier. The trick is to turn drinking a green smoothie into a new daily habit, until it forms into a routine and you’ll automatically be reaching for your blender. At Boost Yourself - we challenge you to try a green smoothie a day! Why? Here’s 7 good reasons to give it a go...

1 It helps with natural, healthy weight-loss.

If we had a dollar for every person, who has ever written to us saying that drinking green smoothies has helped them with weightloss, then we could easily close our doors, buy a private island, and drink pina coladas under a coconut tree for the rest of our days! A daily green smoothie is a great way to help with losing weight in a natural and sustainable way. To achieve the best results, you should drink green smoothies as a separate meal (for breakfast or lunch). Or choose a smoothie over an unhealthy snack helps too. Extra points, when you a add couple of teaspoons of superfoods to your smoothie! Superfoods are packed with nutrition and will help ease different cravings, keep you full for longer and charge your body with all the good vitamins and minerals it needs.

2 A natural boost of energy without the coffee

Thanks to the work of the blender, creating a smoothie with fresh vegetables and fruit breaks the protein and fibre into easily digestible liquid form. Making it easy to digest and absorb into your body much more quickly. In addition to that, the fruits, vegetables, berries and superfoods will restock your body with a wide variety of vitamins, antioxidants, phytonutrients and other natural substances, that help your body produce energy.

“I feel 10 times better, have more energy than ever before and my mind is alert. Smoothies have changed my overall eating pattern and guided me towards a healthier and more active life. Unbelievable, how one little thing can change so much!” Elie

3 Easy to make - fits in with your routine. The secret of smoothies is not just their healthiness, but how easy they are to make too! Especially when you’ve created a few favourite recipes that you know you love. There’s nothing easier than throwing all the ingredients into a blender and pushing the button. A minute later you’ll have a delicious, healthy smoothie to drink right away or to take with you - to school/work/ or the gym.

The reason why I am extremely taken with Boost Yourself is that after boosting my smoothies with a dose of superfoods my skin is in much better shape. 4 You make healthier choices and have less cravings

Starting your day with a smoothie, helps avoid overeating and helps you to make healthier food choices during the day. If you tend to not eat breakfast - whether you don’t have the time or appetite in the mornings - a smoothie is the perfect choice to start your day off the healthier way!

5 Your skin benefits too!

Drinking smoothies has shown to have healthy effects on the skin too. All of those nutrients and minerals that are heading straight into your bloodstream have a direct affect on your cells - helping balance the hormones and prevent skin problems. Green smoothies enrich your body with the nutrients and fluid it needs.

Great ingredients to add to boost skin health are: pineapple, ginger, turmeric, blueberries and of course green leafy vegetables. Adding these into your daily smoothie will help to take care of your skin - from the inside out.

6 Helps to heal your digestive system

Fruits and vegetables are high in fiber and so green smoothies are the perfect way to consume the recommended amount of fiber each day. The main task of the digestive system is to extract nutrients from your food to provide energy for the body and brain. In other words - the better the digestion, the healthier body! The most effective body system cleaners are nutrient dense algae’s like spirulina and chlorella, also wheatgrass and barley grass. We’ve put these four greens into our healthy detox superfood blend with an added boost of Vitamin C from camu-camu an Amazonian berry, which contains more vitamin C than any other food.

7 Nutrient dense superfoods

When you add to your smoothie a teaspoon or two of superfoods blends you enrich it with vitamins, minerals, bioflavonoids, bioactive particles, antioxidants, chlorophyll, important amino acids and unsaturated fatty acids – all your body needs for its normal functioning. Superfoods are 100% natural and help us boost our immune system, energy, maintain overall well-being and regulate digestion. Habits are easy to form and when drinking one smoothie a day can be so beneficial to you without going through too much trouble, why not try it yourself? @feeltheboost facebook.com/boostyoursmoothie @boostyourself

“An easier way to eat more greens”

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Thrive Magazine / Issue 20 Winter 2018

Other key points to remember

- Nu

tritionist

Breakfast habits The most important meal of the day. Have food rich in fibre and proteins such as oats. Avoid saturated fats and oils at breakfast. Eat a healthy breakfast which will help you have stable energy all day along.

Sha

Lunch habits Do not eat too much food at once. If possible, split lunch into 3 servings. One at 11:00 one at 12:30 and one at 14:00 for example. This is not always possible but by eating little and often, it will regulate insulin levels and also stop you feeling hungry early afternoon. Dinner habits Donâ&#x20AC;&#x2122;t eat too late in the evening, ideally at least 3 hours before you go to bed. This allows the food to full digest before bed.

Drinking habits Lots of water! Aim for 6-8 glasses a day. First thing in the morning, make sure you drink a cup of hot water with lemon. Not only is it a great detox, but itâ&#x20AC;&#x2122;s great for firing up your metabolism too! Exercise habits Try to get in at least 30 minutes of exercise per day. This does not necessarily mean heading down the gym daily. This could mean walking the dog, walking the kids to school rather than driving or maybe walking to the station rather than catching the bus. Really simple habits you can easily incorporate into your day. So, take note of the key habits, make those changes, and your metabolism will be at its peak in no time!

Thrive Magazine / Issue 20 Winter 2018

n i a t n i a M o t s y a W Simple A Healthy Metabolism Metabolism is the process in-which your body converts what you eat and drink into energy. Calories in the food and drinks you consume are combined with oxygen to release the energy your body needs to function. Daily recommended amounts for healthy male adult: The number of calories your body uses to perform the basic daily functions is called your basal metabolic rate. This can differ from person to person and is determined by a few different factors:

Fat: 65g

Your Body Size

Added sugar: 10g

Saturated: 20g Unsaturated: 45g Carbohydrates: 300g

The bigger you are, even if your body has a high amount of muscle, then you tend to burn more calories, even at rest.

Protein: 50g

Your Gender

Vitamins:

Cholesterol: 300mg Fiber: 25g

Men usually have less body fat and more muscle than women do. Hence they tend to burn more calories.

A: 3,000 IU (international units)

Your Age

B6: 1.3mg

As you get older, your amount of muscle tends to decrease and fat accounts for more of your weight, which has a direct affect on your metabolic rate. Your basal metabolic rate accounts for about 70 percent of the calories you burn every day. So, it is key to keep it at its optimum! Another factor that is key for your metabolism is exercise. physical activity tends to account for the rest of the calories that your body burns, each day. A person’s required daily amounts of nutrients will vary based on factors such as; weight, sex, age, and fitness level. The following recommended amounts (listed in the table) are shown for healthy male adults, who require 2,000 calories per day on average.

Thiamin: 1.2mg Riboflavin: 1.3mg B12: 2.4 mg Folate: 400mcg Niacin: 16mg C: 90mg D: 600 IU E: 33 IU K: 120mcg Biotin: 30mcg Pantothenic acid: 5mg Minerals: Iron: 18mg Calcium: 1,000 mg Magnesium: 400mg Phosphorus: 1,000mg Sodium: 2,400mg Potassium: 3,500mg

So how do you convert these recommendations into information that is easy to follow? The key is to eat the correct balanced diet and adopt the right eating habits.

What foods to eat to keep your metabolism at its peak? There are some key foods that are great for maintaining a healthy metabolism. These are: • Low fat proteins: fish, turkey • Fresh vegetables: cabbage, cauliflower, carrots, peas, sprouts, broccoli etc. • Salad: lettuce, tomatoes, cucumber, celery, spring onions • Fruit (not limited to): apples, oranges, pears, kiwi fruit, grapefruit, grapes

Which foods to limit

There are some food items you should avoid consuming in excess: • Fatty food • Fried food • Potatoes, white pasta. (Opt for lighter complex carbs such as brown rice or quinoa). • Fizzy or high sugar drinks • Alcohol Sharon Armstrong - Clinical Nutritionist #THRIVEEXPERTS @nutritrimspa facebook.com/SharonArmstrongNutritionist

Thrive Magazine / PROMOTIONAL FEATURE

Spreading the

spirit and joy of yoga

Use the code WELOVEYOU25 for 25% off your next Myga order! @myga_yoga @mygayoga myga_yoga

If children are not entertained either by us as parents or digital devices, they become aggravated and restless. Yoga brings them back into themselves, so they can rest and digest their busy day instead of being distracted.

Thrive Magazine / PROMOTIONAL FEATURE

Myga, a premium vegan yoga brand on a simple and beautiful mission, to spread the spirit and joy of yoga through high quality products that inspire people to pursue their own personal yoga journey. Born and raised in Austria, Claudia, the co-founder of Myga began her yoga journey travelling through India and Asia, staying in Ashrams and absorbing teachings of Buddha. Throughout her journey she explored various meditation methods and immersed herself in worldly cultures. This wisdom helped shape the foundations of her life, in a way where she felt at home, at one and at peace everywhere she went. On her path she gradually learned not to compare her results with others and not to compete in any way. She grew up with the mindset of most modern societies, that comparison and levelling is a fundamental thing. In order to be true to herself, she had to be completely honest with what she felt, deeply valued, and desired. Love brought Claudia back to Europe and after relocating to the UK, she continued her yoga journey teaching yoga to children.

ECO PACKAGING

From her experience with her own children, Claudia believes that the biggest problem today is that children don’t have the much-needed headspace for their thoughts and feelings. From school to homework and extracurricular activities, their bodies and minds hardly have a break. Claudia says: “If children are not entertained either by us as parents or digital devices, they become aggravated and restless. Yoga brings them back into themselves, so they can rest and digest their busy day instead of being distracted.” Controlled breathing helps with stress and anxiety because they learn to incorporate relaxation and breathing techniques into daily

life. When Claudia teaches yoga, the children do a lot of partner poses and talk about feelings which helps to improve relationships and social awareness. As well as the physical benefits of yoga such as increased strength and improved balance and flexibility, yoga also teaches selfacceptance and self-love. It increases self-confidence and builds a positive body image, encouraging a child’s passion, generosity, and respect. Head over to the Myga journal at myga-yoga.com to read more on the ‘8 Benefits of Yoga for Kids’ and ‘Children Dealing with Stress and Anxiety.’ From Claudia’s work with children, Myga now carries a range of character themed water bottles including, Minnie Mouse, Iron Man and Minion bottles. These eco-adorable bottles are the perfect tool to ensure your child stays hydrated throughout the day, with high-quality silicone rings, ensuring no leaks, no matter how much the little tinkers drop or shake them! All of the Myga products originate from a story, specialising in beautiful, vibrant mats with eyecatching designs and must-have accessories. They offer a wide yoga mat selection to suit all styles, budgets and tastes. Myga are also working on a unique range of yoga mats for children which will be launching in spring 2019. In accordance with Myga’s packaging commitment to sustainability, they do not use any planet harming material. All products come in beautiful recyclable, biodegradable and compostable carton boxes (so there’s no plastic) which makes them the perfect gift for any eco-conscious Yogi.

Visit the Myga website myga-yoga.com to view the full range of products and stay up to date with the monthly journal entries and video tutorials! Follow Myga on social media for prize draws, product updates, vegan recipes, videos and much more! 21

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Every day I continue to work on my health. I ensure I eat organic wholesome foods and regularly support the systems of my body.

Photo of Amanda and Emily credit www.kikamitchellphotography.co.uk

CNM (College of Naturopathic Medicine) is the UKâ&#x20AC;&#x2122;s leading training provider in a range of natural therapies, including Diploma Courses in Naturopathic Nutrition, Herbal Medicine, Acupuncture, Homeopathy, Naturopathy, Natural Chef and Vegan Natural Chef training, all based on the naturopathic approach. Colleges across the UK and Ireland. For further information visit www.naturopathy-uk.com or call 01342 410 505.

Thrive Magazine Thrive / PROMOTIONAL Magazine / PROMOTION FEATURE

Generations of

HEALTHY CHOICES

Mum and daughter Amanda and Emily Thompson’s health problems led them to retrain in Nutritional Therapy, studying with CNM (College of Naturopathic Medicine). Amanda’s story

“After years of suffering from joint swelling and immobility, in 2013 I was diagnosed by a Rheumatologist as having Rheumatoid Arthritis. He prescribed extremely powerful drugs that could have serious side-effects. I asked the Rheumatologist if I could try a more natural approach. However, he was unsupportive and said that going down the natural route wouldn’t work. He suggested that if I didn’t take the medication my condition would continue to deteriorate to where I could possibly end up in a wheelchair. “I cried. I told him I was a runner and wanted to run a marathon. He told me I could ‘forget that’. “I felt hopeless. After 8 weeks I decided that the drugs weren’t for me. My GP confirmed that it would be OK just to stop the drugs from a safety point of view, but said it was a stupid thing to do in terms of helping my condition. “I read a book about the impact of nutrition, and decided to see a nutritional therapist. She gave me a diet plan, working to heal my gut and reduce inflammation in my body. Within 6 months I felt ‘normal’ again and was able do everyday tasks without pain. What I learnt later, when I decided to retrain for a career in Nutrition was eye-opening and helped my understanding much further. “Every day I continue to work on my health. I ensure I eat organic wholesome foods and regularly support the systems of the body by doing liver detoxes, colon cleanses and intermittent fasting. I also begin my day each morning with yoga to focus on my wellness and approach life with a happy, balanced mindset. “I live an outdoor life with lots of hiking, and live a drug-free existence. Two years after my original diagnosis, with lots of hard work, my blood tests came back as ‘normal’.”

Emily’s story

“After being inspired by my mum’s journey back to health, I saw the same nutritional therapist for fatigue and digestive issues. By simply eliminating wheat and dairy from my diet and focusing on more natural, wholesome foods, within a short period of time I felt completely different. I felt more energised and I also felt happier within myself. Combined with the dramatic change in Mum’s health, we were both captivated by the power of nutrition.

We feel so lucky to be able to make new careers at the ages of 53 and 25, doing what we love.

“I’d always thought that I wanted a highpowered career in the city and at 17 years old I’d gone straight from school to a job in the City of London as a junior insurance broker. At first I loved it, but then I very quickly began to realise that it was taking a toll on my body, as it was a very demanding job. When I discovered nutrition, it filled me with such excitement. I finally knew that that was what I wanted to study and do for a living.

“I knew that the naturopathic approach to health was the right choice for me, so I enrolled at CNM, the College of Naturopathic Medicine. The college has an amazing community and you can feel the spirit of the staff and students as soon as you walk through the door. I was so excited that I called Mum on my way back from the college. ‘You’ll love it!’ Within a week we had decided to do the course together.”

Did we find it challenging?

“Of course!” says Amanda. “I was a housewife and hadn’t worked or studied since bringing up my three children. I never considered giving up, though. Both of us were determined to succeed, and CNM is there to support you all the way. “Our knowledge has enabled us to help so many friends and family members already. One of them has come out of depression after suffering for years and feels that she has a new life. The joy that we feel from these successes is a huge impetus to us to help more people. Gaining the knowledge, confidence and ability from CNM to help people change their lives has been a tremendous privilege. “We feel so lucky to be able to make new careers at the ages of 53 and 25, doing what we love.”

TRAINING SUCCESSFUL PRACTITIONERS

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27 25

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Thrive Magazine / PROMOTIONAL FEATURE

Immunity and Detoxification...

GO HAND IN HAND

One of the fundamental problems that everyone faces today is the body’s immunity; how to preserve it and how to strengthen it. Because good immunity is the guarantee of a body in good working order, for this to happen, it is necessary to count on the following elements: • An efficient cellular metabolism. • A lymphatic system capable of evacuating metabolic waste. • Healthy food that supplies the body with energy. Then the body is able to repair itself. Indeed, the presence of toxins in the body contributes to decreased immunity as it has a direct effect on lowering the metabolism. When toxins stagnate in the body, they clog blood vessels, ducts in all organs and can damage cells. They can weaken the body and expose it to disease and infections. So, in order to maintain or recover immunity, we must detoxify the body and make an effort to clean up the chemistry that we let enter into our body every day. Many elements in our everyday life are acidifying and prevent the toxins and waste products from being drained out of our systems, some of these include: • The industrialised food we consume. • Some beverages due to the high levels of sugar and other additives they contain. But also, the drugs, the stress, the air we breathe to name only the main elements. It must be kept in mind that a detoxified body is able to repair itself, our liver is an amazing organ that has a detoxification process of it’s own! But to cleanse the body efficiently we may need help, that’s when the power of plants comes into play. BOTAVIE has composed a particularly effective blend of plants that has a 20 years history of success with its customers - The product is DynOrgan.

A Powerful Blend... DynOrgan is a depurative that cleans vital organs (liver, spleen, pancreas, kidneys, gall-bladder, etc.). DynOrgan clears conduits from stones (calculus) and accumulations of fat. It also regulates and invigorates the metabolism and reduce the level of acidity, by stimulating the evacuation of waste by the lymphatic system and kidneys. DynOrgan is composed of plants and substances that ensure the proper functioning and the stimulation of vital organs (namely: the liver, spleen, pancreas, kidneys and gall-bladder) with the following objectives: • Ensure efficient elimination of toxins. • Improve the overall metabolism and general condition of those internal organs. • DynOrgan can also alleviate some back pains caused by kidney problems. • Moreover, for people undertaking a diet to lose weight, DynOrgan will help and support the whole process of losing weight by stimulating the organs implied in the elimination. But most importantly, the key is to understand that an adequate diet, that is to say an alkalizing diet, and a healthy lifestyle are the prerequisites for the detoxification process. DynOrgan can be used as a preventive treatment as well as a post treatment - but it is mainly recommended to undergo a cleansing cure on a seasonal basis, every three to four months. It is worth considering that a detoxifying product will always constitute an excellent basis to ensure the efficiency of almost any other targeted herbal treatment for different ailments.

By taking two capsules of DynOrgan per day, I don’t feel the discomfort I had caused by calculi that were detected by X-rays. I really believe in the curative effects of DynOrgan Mr Jack O.

The Unani Tradition DynOrgan as a product was created following the principles of the Unani tradition. Which is a holistic tradition that considers the body as a whole. This tradition is aiming at strengthening the body so that it can assure its self-defence and recover on its own. It is based upon the balance of the bodily humours and elements and relies on the power of plants to restore this balance. The Unani tradition, goes back thousands of years, it comes from Greco-Arabic-Persian medical knowledge ( Hippocrates – Avicennae – Galien). Actually, the word Unani derives from the word IONIC which meant Greek in ancient Arabic. It was exported by the Arabic populations in China and India where it mingled with the Ayervedic tradition.

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Thrive Magazine / PROMOTIONAL FEATURE

F O R E W O P L A R U T A N THE PURE GREEN COFFEE

Pure Green Coffee Products are made from natural coffee beans, left pure and unroasted to lock in the active ingredients. Green coffee - that’s coffee in its pure, unroasted form - contains high levels of a natural compound called chlorogenic acid, which is believed to help boost the metabolism, improve circulation and contain a high amount of antioxidants. Green coffee beans are unroasted seeds of the plant Coffea Arabica. During roasting, all of the natural antioxidants present in the coffee beans, that are beneficial for our health are removed. Pure green coffee beans do not go through the same process, they are kept in their most natural form. At Pure Green Coffee Company, we set out to develop a range of green coffee products that retain all of the natural benefits of green coffee. We’ve got Green Coffee, Cappuccino Green Coffee, Body Scrubs, Body Masks and Face & Body Washes.

Health benefits of natural green coffee beans. 1. Rich in antioxidants A number of recent studies have confirmed that raw and unprocessed green coffee beans contain 100% pure Chlorogenic Acid (CGA), which has strong antioxidant properties. 2. Helps boost the metabolism The Chlorogenic acid present in green coffee beans is also known as a w

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metabolism booster. It increases the Basal Metabolic Rate (BMR) of our body, which has an effect on excessive release of glucose from the liver into the blood. With this lack of glucose, our body starts burning the stored fat cells, in order to fulfill its glucose requirement. 3. Helps improve circulation High blood pressure could lead to several fatal diseases like stroke, heart failure, chronic renal failure, etc. But researchers have found the presence of a very active ingredient in green coffee beans that imposes a positive impact on our blood vessels by preventing platelets from getting clustered. As a result, our arteries are less likely to harden and blood circulation throughout our body is improved. 4. Has anti-diabetic benefits Green unroasted coffee beans may have multiple benefits for people with or at risk of type 2 diabetes, according to new research which shows that an extract from these beans can help lower blood glucose levels, as well as reduce weight. A study from the University of Scranton in Pennsylvania observed that participants who consumed green coffee extract over a period of 22 weeks lost about 10% of their body weight. At the end of the study, the tests showed that the green coffee extract was successful in lowering the level of blood sugar in each participant.

Pure Green Coffee skincare

Our Pure Green Coffee is full of antioxidants and has great hydration properties, so we collaborated with Agata Podczaska, ‘Happymore’ owner, to create a collection of natural skincare products that make the most of green coffee’s ability to help the skin retain moisture, leaving it feeling softer and smoother. As well as green coffee extract from the rainforests of Brazil, Agata helped us source a range of carefully chosen, high-quality ingredients designed to really nurture your skin. The results not only make your skin feel and smell fantastic, but all our products are also 100% vegan, wheat and gluten-free, and contain no SLES or parabens. All are dermatologically tested and cruelty-free, too, because that’s important. We have a range of body scrubs to refresh the body and mind, face & body washes in Mighty Mint and Awesome Orange, plus our face & body mask are perfect for cleansing and regenerating. That’s the story so far, but we have plans to launch lots more green coffee products in the near future.

The Smarts Pure Green Coffee Company

Coming soon in 2019 will be our new, environmentally friendly, green coffee shampoo bars. Full of beneficial natural ingredients to help stimulate hair growth and leave your hair and scalpe in great condition. The Smarts - Founders and Partners Pure Green Coffee Company.

Thrive Magazine / PROMOTIONAL FEATURE

Weâ&#x20AC;&#x2122;ve also designed an effective skincare collection based on green coffee extract from rain forests of Brasil. 100% vegan, cruelty free. No SLS, parabens or mineral oils. The Smarts from Pure Green Coffee and Agata Podczaska from Happymore Skincare.

Green coffee - in its purest, unroasted form. Great tasting coffee as part of your daily routine. Natural ingredients

Our Pure Green Coffee blend is a mix of pure green coffee beans, roasted coffee, nettle extract, dandelion extract, coleus forskohlii a Ayurvedic herb grown in India, raspberry concentrate and natural vanilla flavour. Making a great tasting blend that is easy to prepare.

Helps Boost Your Metabolism

Green coffee is unroasted coffee or coffee left in its natural state in order to maximise its natural benefits. And whatâ&#x20AC;&#x2122;s particularly amazing about green coffee is its ability to boost the metabolism and help burn excessive fat cells.

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Thrive Magazine / PROMOTIONAL FEATURE

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Thrive Thrive Magazine Magazine / PROMOTIONAL / Issue 4 - Winter FEATURE 2015

100% natural ingredients “healthy snack on-the-go” Orange & baobab fl avour healthier energy b alls

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Time for a healthier way of snacking... Just because you want something with no processed sugars; you should never have to compromise on taste.

All Bakes and Balls products are free from added sugars. There are natural sugars in the dates, prunes and figs but these also bring additional nutritional benefits.

Snacking sometimes gets a bad reputation, but it can be a healthy pleasure if you’re conscious about the kinds of snacks you choose. When you’re on the go and your energy levels start flagging it can be tempting to grab something sugary or fatty for a quick fix, and with so much choice out there it’s easy to be tempted by unhealthy options. But snack wisely and you can give your energy levels a healthier, sustained boost. That’s why our Bakes and Balls are perfect for that healthier option when you need to snack on the go. Packed full of natural ingredients but low in sugar, our products are a healthy alternative when you just need to give hunger the heave ho!

Bakes and Balls is a family business.

The idea came from producing low sugar snack options for our children’s lunch-boxes. I love spending time in the kitchen and experimenting with flavours so the opportunity to combine baking with producing energy balls was a natural one and so Bakes and Balls was born! Here at Bakes and Balls, our snacks are a ‘feel good food’ for the simple reason that natural foods taste fantastic. Our products are all handmade in Cumbria and the Yorkshire Dales without using gluten, nuts, dairy, soya and added sugars. They are suitable for those following a Paleo or Vegan diet and Free From all 14 allergens! We use organic and fairly traded products wherever we can and are working to source ALL of our ingredients organically. We are proud of the fact that we have a moral

compass at the heart of all we do – it extends beyond the ‘headlines’ simply because people and communities matter!

The importance of good ingredients!

Bula Batiki Coconut Oil Extra Virgin Coconut Oil from Bula Batiki is used to help bind the balls together. Their aim as simple as this: ‘to establish a sustainable source of income for the rural island of Batiki in Fiji.’ Bula Batiki have recently been awarded organic status too. Buf Café Coffee from Rwanda Our Coffee used in the Mango and Goji Super Balls is sourced by from Buf Café in Remera, Rwanda. Buf Café was established by Epiphanie Mukashyaka, who lost her husband in the Rwandan Genocide of 1994, but stayed on to rebuild her coffee farm – a truly inspirational woman! Chocolate Madagascar Our Cocoa products come from Chocolat Madagascar who not only produce one of the finest chocolate products in the world, but are also producers of the world’s fairest chocolate! Unlike most cocoa, this is unalcalised, you can even eat the 100% cocoa bar. It truly is an exceptional product! So, if you’re looking for a healthy alternative to snack on, be it for breakfast, after the gym or to take to work and stash in your desk. Our Bakes and Balls are guaranteed to give you a natural boost of energy to see you through the day! Stephen Hall, Founder & Chief Baker

www.bakesandballs.com 31

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I donâ&#x20AC;&#x2122;t think wellness is something that you can just purchase from a grocery store and it stays with you in your pocket forever. You have to continuously work at it. Every. Single. Day.

Nature has long been known and proven to nurture and nourish the body, inspire the human spirit and restore oneâ&#x20AC;&#x2122;s mental state.

Thrive Magazine / Issue 20 Winter 2018

GROWING YOUR BEST SELF ping gan – real life health stories with thrive

My health journey started about 8 years ago when my boyfriend and I turned to a plant-based lifestyle. We were living in Singapore then. I don’t think at that time, I realised that it was actually possible to feel as joyful as I do at right now! Back then, I remember being angry, stressed out, and mostly sleepless. My skin was also breaking out quite a fair bit. I had just switched careers from being a flight attendant in Singapore to a full-time job in corporate banking, so that, too, added quite a lot of stress to my mental state. When we were introduced to The China Study, a book by T.Colin Campbell and Thomas M. Campbell, we felt called to make a switch in our lifestyle. We dived straight into a plant-based lifestyle. I was never a meat person, but I did love my fish, eggs and ice cream. I was looking for ways to improve my mental, emotional & physical state and so I gave up eating meat. I wouldn’t say that it was the hardest thing to do (to switch our eating habits), and I must admit that I also had my cheat days!

would have annoyed me in the past suddenly didn’t irritate me as much as it used to. I started to also sleep better, and my skin started to clear out. I started cooking and prepping my own meals and that was where magic happened.

It’s fascinating how a simple choice of deciding to fuel your physical body with better food can have such great impact in the quality of one’s mental and emotional state, and in turn, one’s life trajectory. I think there is something rather healing about ‘dipping your hands in the ‘clay’. In this instance, the ‘clay’ was the act of washing, cutting and prepping the fruits and vegetables and even creating my own herbal blends of teas.

I started to find myself saying yes to things that I would have been too scared to even consider before, for lack of confidence or fear of failure. I started to make better choices for myself, from a place of joy and curiosity.

I discovered that there was something rather romantic and nourishing about putting on the kettle and preparing a cup of herbal tea after long hours at the office. I started to enjoy the herbs and plants that we grew on our balcony in our apartment in Singapore. At that point, the shift in my eating preferences created a shift within myself, and that allowed me to see and

Don’t get me wrong, there are still bumps on the road, but at least I tackle them now with courage (well, most days anyway).

I think there is something rather healing about ‘dipping your hands in the ‘clay’. In this instance, the ‘clay’ was the act of washing, cutting and prepping the fruits and vegetables and subsequently, even creating my own herbal blends of teas. Interestingly, though I did not realise at the time - how a simple choice of deciding to fuel your physical body with better food can have such great impact in the quality of one’s mental and emotional state, and in turn, one’s life trajectory. I started feeling lighter. Then, I found myself less angry. Things and people that

As I learnt to embrace the change and the mindset shift that was happening to me, I also found myself growing into the person I am meant to be.

enjoy the simplest things that I wouldn’t have noticed before. For example, how having over-processed foods too often would cause a feeling of ‘acidity’ in my solar plexus. Amazing, how a simple shift from cups of coffee to pots of herbal tea made me less anxious, allowed me to sleep better and allowed me to be a less agitated version of myself!

I am still a work in progress, I don’t think wellness is something that you can just purchase from a grocery store and it stays with you in your pocket forever. You have to continuously work at it, Every. Single. Day. As long as I continue to contribute from a space of gratitude and helping others, I believe I’m growing in the right direction. Today, I am convinced everything is connected. What we choose to eat and feed our physical bodies, will eventually manifest into what we create in the world. Here’s to growing into our best possible selves and being guided from our heart space. w

www.zippysparkles.com @zippysparklesandco @zippysparkles

Got a health story to share? Tweet us @ThriveFeelAlive

Red peppers have notable levels of vitamin B6, which plays an important role in brain function. .Studies suggest that eating lycopene-containing foods could lower the risk of prostate, pancreatic and cervical cancers.

Red peppers are one of the best sources of the red-coloured carotenoid pigment, lycopene.

Stuffed Roast Peppers with Butternut Squash

Romero peppers Thrive Magazine / Issue 20 Winter 2018 Stuffed Roast Peppers with Butternut Squash made with Romero peppers and seasoned with fresh herbs

ingredients (Serves 3) Cooking Time: 35 minutes 3 large romero peppers 5 tablespoons of extra virgin olive oil 1/2 of a small butternut squash (230g) 1 teaspoon of paprika 1 head of broccoli 1 tablespoon of coconut oil 1/3 of a small red onion, finely diced 100g of cherry tomatoes 1 garlic clove, peeled and grated Juice of 1/2 a large lemon 1 teaspoon of coconut aminos (optional) Salt and cracked black pepper 10g of mint leaves, chopped 10g of flat leaf parsley, stalks removed, chopped

Recipe from Jo at: www.modernfoodstories.com @modernfoodstories facebook.com/modernfoodstories @modernfoodstories

how to make it... Preheat the oven to 200°C (fan assisted.) Peel the butternut and chop into small chunks. Place on a baking tray and coat with the paprika, a pinch of salt and 1 tablespoon of olive oil. Toss and roast for 35 minutes until soft and slightly caramelised on the outside. Remove from the oven and allow to cool a little. Meanwhile, pierce the skin of the peppers with a fork a couple of times to stop them blistering. Place on a baking tray and coat well in 1 tablespoon of olive oil. Roast in the oven for 20 minutes until cooked but so they still retain their shape. Remove from the oven and set aside to cool slightly. Add the broccoli florets to a food processor and blitz until they resemble a rice consistency. Or, you can chop finely if you don’t have a food processor. Heat 1 tablespoon of coconut oil in a pan. Add the broccoli, a pinch of salt and sauté for 1 minute Add the garlic and cook for 1 further minute until the broccoli is cooked but still with a bite. Option to leave raw if you prefer and mix with a little olive oil and salt. Combine the broccoli rice, butternut, chopped herbs, onion, tomatoes and mix well. In a mug mix the remaining 3 tablespoons of olive oil, lemon juice, coconut aminos, salt and pepper and fold through the veggies. Taste and add more seasoning to suit your palate. Make an incision down each side of the pepper from the stalk to the tip and scoop out the seeds. Place on your serving platter and stuff with your broccoli and butternut filling.

Jo at Modern Food Stories:

“My food approach is all about awakening a carefree, happier, healthier you whilst reducing inflammation and toxins in the body.”

Thrive Magazine / Issue 20 Winter 2018

Purple Sweet Potato, Chickpea, and Ginger Soup made with coconut milk, coconut cream and nutritional yeast

ingredients (Serves 4) Prep time 10 minutes Cook Time: 30 mins 2 onions, chopped 1 tablespoon olive oil Thumb-sized ginger, minced 2 cloves garlic, minced 600g purple sweet potatoes (baked, peeled, and chopped) 100g cooked chickpeas 600ml water 100g coconut cream, the thickened coconut cream from a can of full-fat coconut milk 100ml coconut milk or unsweetened almond milk 3 tablespoons nutritional yeast Salt

how to make it... How to bake purple sweet potatoes Preheat oven to 200Â°C. Scrub the sweet potatoes well and pat them dry with a dish towel. Place on a baking sheet and put them in the oven to bake for 30-45 minutes depending on a size. Check at 30 minutes by inserting a fork into the centre. They should be soft. If not, return to the oven and check again in 10 minutes. Let them cool down a bit before peeling. Making the soup Place 1 tablespoon of olive oil and chopped onions in a large pot and cook over low-medium heat for about 5 minutes until translucent. Add minced ginger and garlic, and cook for another couple of minutes on low. Now add approx. 600g baked and chopped purple sweet potatoes, 100g chickpeas, 600ml water, 100ml plant milk (preferably unsweetened), and 100g coconut cream. Stir well and bring the soup to a boil. Reduce the heat to low and simmer for about 15 minutes. Stir occasionally. Taste and adjust seasonings as needed. When the soup is done, use the blender to puree the soup completely, until smooth.

Recipe from www.rainbowinmykitchen.com

winter soups

@RainbowVeg facebook.com/therainbowinmykitchen @alltheworldisgreen

Recipe from Nensi & Slaven from www.rainbowinmykitchen.com 38

A brilliant food blog that focuses on Gluten free food.

Food photographer: Nensi Beram

Purple sweet potatoes are an excellent source of the antioxidants - anthocyanins. Anthocyanins are the same plant compounds that give blueberries, pomegranates, and purple carrots their rich color!

The protein and fiber in chickpeas may help keep your appetite under control. Protein and fiber work synergistically to slow digestion.

Purple Sweet Potato, Chickpea, and Ginger Soup

Fermented foods like miso can also be a good source of beneficial bacteria, which are beneficial for gut health and to maintain a strong immune system.

Miso is a traditional Asian condiment made by grinding beans and/or grains into a paste, adding salt, and allowing it to ferment.

Miso Sweet Potato Buddha Bowl

Thrive Magazine / Issue 20 Winter 2018

Miso Sweet Potato Buddha Bowl served with red pepper hummus and fresh green veg

ingredients Serves: 2 Prep time; 15 minutes Cook time; 30 minutes Ingredients For the Miso Sweet Potato 1 large sweet potato 1/4 cup miso 2 tbsp sesame oil 2 tbsp sweet syrup (maple/agave) 1 tbsp tamari or soy-sauce 1 tsp rice wine vinegar Roasted Red Pepper Hummus 1 can chickpeas 1/2 red bell pepper 2 tbsp tahini 1 1/2 tsp cumin powder 1/2 tsp coriander powder 1 tsp smoked paprika 1/4 tsp chilli flakes 1 small garlic clove 1 tsp sea salt & Pinch black pepper Juice of 1 lemon 2 tbsp cold water (if needed) For the rest of the bowl Quinoa Peas Broccoli

how to make it... Pre-heat oven to 180Â°C. Making the sweet potato Chop up the sweet potato into cubes. To bake without oil, steam or boil the sweet potato first for 10 minutes, then place on a baking tray with a sprinkle of salt and pepper. Bake for about 15 more minutes until sweet potato is tender. Whilst the sweet potato is baking, mix all the sauce ingredients together in a bowl. Pour the sauce over the sweet potato in the baking tray, mix together to make sure all the potato is covered in the sauce. Place back into the oven for about 5-10 minutes. Making the hummus Place all hummus ingredients into the food processor or high speed blender, except the water, and pulse until smooth, adding water if needed. Taste to see if you want to add more salt or chilli for heat, or lemon juice for acidity. For the Quinoa Measure out 1 cup quinoa, give it a rinse and then place in a pot with 2 cups of salted boiling water. Bring to a boil, then reduce to a simmer for 15 minutes. Turn heat off and put the lid on for 10 minutes for delicious fluffy quinoa. For the greens You can really use any kind of green vegetables. Steam, sautĂŠ, roast or simply eat raw. I steamed the broccolini and peas for around 5-8 minutes. Once you have all the parts ready you can start assembling your bowl. Begin filling 1/4 of your bowl with quinoa, scoop out a generous serving of the miso sweet potato, a large dollop of hummus and then your greens. Top with some fresh chilli, green onions and toasted sesame seeds and enjoy your protein packed, nutrient dense bowl of goodness!!

simple lunches

Recipe from Holly at: www.growthegrin.com @growthegrin

Thrive Magazine / Issue 20 Winter 2018

Curried, Roasted Parsnip Soup packed with warming winter spices and garlic

ingredients (Serves 2) Prep time; 10 minutes Cook time; 20 minutes 2tbs melted coconut oil 1tsp coriander seeds 1tsp cumin seeds ½ tsp ground turmeric ½ tsp mustard seeds 1 large onion 2 garlic cloves 700g parsnips (approx. six parsnips) 1.25 litres vegetable stock Salt and pepper as desired.

how to make it... In a bowl, mix together the melted coconut oil, 1tsp coriander seeds, 1tsp cumin seeds, ½ tsp ground turmeric and ½ tsp mustard seeds. Add 1 large onion, cut into chunks, 2 crushed garlic cloves, the peeled parsnips- chopped roughly into 2cm cubes and mix well. Spread over a heavy baking sheet, then roast at 200C for approx. 30 mins until tender. Pour into a pan with half the vegetable stock and blitz with a stick blender until smooth (or use a food processor). Add the remaining vegetable stock, season with salt and pepper and heat through whilst stirring. Serve with toasted sunflower seeds or extra cumin seeds, coconut cream (or other cream of choice), and fresh coriander if desired.

Recipe from Jo at: www.includingcake.com @IncludingCake facebook.com/includingcake

winter soups

@johodson

Parsnips contain a high level of

which could reduce blood pressure and stre

potassium,

ss on the heart.

Parsnips are the perfect winter veg - packed full of vitamins, including folate, thiamin, pantothenic acid, vitamin B6, C, E, and K. A real winter boost for your immune system.

The bright orange colour of this soup is from the parsnips but also the turmeric too. Turmeric is a powerful anti-inflammatory spice.

Curried Roasted Parsnip Soup

One 3g serving of spirulina provides 2g of protein plus a wide range of vitamins, including: A, K1 & K2, B12, iron, and manganese.

Spirulina was also used as a food source for the Aztecs until the 16th century. In those days spirulina would be harvested from Lake Texcoco and made into cakes.

Blue Spirulina, Blueberry and Chocolate Cake

Food photographer: Nensi Beram

Thrive Magazine / Issue 20 Winter 2018

Blue Spirulina, Blueberry and Chocolate Cake a delicious cake made with toasted almonds, chia seeds and rolled oats.

ingredients (serves 4) Prep/Cooking time: 50mins For the crust: 50g toasted almonds 10g chia seeds 10g rolled oats 10g cacao powder (approx. 1 tablespoon) 50g dates, previously soaked in water for minimum of 1 hour agave if needed, for extra sweetness For the filling: 200g cashews, previously soaked in water for minimum 4 hours 50g coconut cream, the thickened coconut cream from a can of full-fat coconut milk 3-4 tablespoons agave juice of 1/2 lemon 50g fresh blueberries 1.5-2 teaspoons blue spirulina For the topping: 50g dark chocolate Fresh fruit

how to make it... Making the crust: Line the base of a 10 cm springform cake tin with baking paper. Place almonds and rolled oats in a food processor and process until they are finely ground. Add drained dates, chia seeds, and cacao powder and process until the mixture sticks together. Adjust sweetness. Once itâ&#x20AC;&#x2122;s all combined, press the crust mixture into the cake tin, making sure you press it out evenly. Place it in the fridge. Making the filling: Blend all the ingredients until smooth. Pour the filling onto the cake base. Place the cake in the freezer to set for at least 4-5 hours. Before serving, drizzle with melted chocolate and top with berries. Recipe Notes: Always chill your coconut milk in the refrigerator overnight, being sure not to shake or tip the can to encourage separation of the cream and liquid. If you can not get blue spirulina, you could make this recipe using green matcha tea powder.

Recipe from www.rainbowinmykitchen.com @RainbowVeg facebook.com/therainbowinmykitchen @alltheworldisgreen

super foods

About Blue Spirulina

So how does blue spirulina differ from traditional spirulina? Blue spirulina is derived from a blue-green algae, arthrospira platensis. phycocyanin is only found in spirulina. But besides just providing a beautiful blue color, phycocyanin is a powerful antioxidant.

Thrive Magazine / Issue 20 Winter 2018

Spiced Carrot Loaf with Cashew Dressing made with spelt flour, coconut sugar and a mix of winter spices

ingredients (Serves 10) Prep time: 15 minutes Cook time: 30 minutes For the Cake 2 cups spelt flour 2 tsp baking powder 1 tsp baking soda 1 cup grated carrot 1 medium sized ripe banana 2 eggs or (3 tbsp flax meal mixed with 6 tbsp water) 1 cup coconut sugar 2 tsp cinnamon 1/4 tsp ginger Pinch nutmeg Pinch ground clove 1 tsp vanilla bean paste 1/2 cup vegetable oil 1/2 cup plant based milk 1/2 cup chopped walnuts (optional) For the Cashew Lemon icing 1/2 cup cashews (soaked for 2 hours) 1/2 cup coconut cream 1 tsp lemon juice 1/2 tsp lemon zest 1 tsp vanilla bean paste 1/4 cup maple syrup

how to make it... Pre-heat the oven to 180 degrees C (350F). Sieve all the dry ingredients into a large bowl and mix together. If you are using the flax meal instead of standard eggs mix it together and leave to set whilst you prepare the rest. Smash the banana in a separate bowl. Add in the oil, milk and vanilla and whisk to combine. Add the wet ingredients into the dry ingredients gradually stirring as you go. Fold in the flax egg or the 2 eggs and then the grated carrot and walnuts. Stir in the apple cider vinegar - this works with the baking soda to make it extra fluffy. Pour into your cake loaf tinn. Bake in the over for 25-30 minutes. Poke a clean knife in the middle, if it comes out clean, then you know itâ&#x20AC;&#x2122;s ready. Leave to cool completely before adding on the icing, then top with some chopped walnuts. To make the cashew lemon icing: Simply place all ingredients into a hight speed blender, and blitz on high until smooth. Decorate with edible flowers or crushed nuts. Store the cake in the fridge in an airtight container. Recipe from Holly at: www.growthegrin.com @growthegrin

made with spelt

Spelt is an ancient grain, and is a member of the same family as wheat, barley, and rye. Spelt does contain gluten and itâ&#x20AC;&#x2122;s a good source of dietary fiber, protein.

This cake has a real winter taste with the cinnamon and the nutmeg giving it a delicious warming flavour.

Spiced Carrot Loaf with Cashew Icing

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Thrive Health and Nutrition magazine Winter 2018

Articles inside

Feeding your immune system - gut health

What does a healthy diet look like today?

Nutrition for healthier skin

THRIVE MAGAZINE WINTER ISSUE