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Archive for the ‘diet’ Category

Green and low GI vegetable cleanse

Many of you are doing a cleanse as the start of your Anti – Candida therapy plan. With my clients I know eating such a vegetable rich diet is often a new thing. So what does it look like?

I decided to share a few pictures of the meals that are perfect for this, over the next week or so.

Here is an example of a lunch. This is a green leafy salad, with rocket (arugula/rucola), kale and mixed leaves of lettuce. There are a few carrot shavings and cucumber slices mixed in. It is topped with asparagus, pan fried in a little coconut oil and has grilled broccoli on the side. The pretty red jewels are diced red peppers and it is topped with thinly sliced celery for crunch and borage flowers for beauty. Fresh coconut slithers decorate the top and it is dressed in a delicious mix of olive oil, fresh lemon juice and a touch of crushed garlic and chilli. You could top it with a soft boiled egg or half an avocado.

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Now this is what I want you to have for lunch – delicious!!

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My 2014 Intentions – and the power of the fork!


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  • I managed to do many kilometers of glorious beach walking in December and thought long and hard about the new year around the corner. 2014 is going to be the year of supreme commitment to health for me, so here are my intentions to support this.

    Perhaps they will inspire you to new heights for your own health.

    • To sit at every mealtime and practise mindful eating
    • To only drink clean, filtered water – and at least 2 

    liters per day.

  • To eat organic, pesticide-free, non GMO fruits and vegetables. I shall look hard at the dirty dozen and clean 15 (http://food.yourway.net/the-2013-dirty-dozen-clean-fifteen-printable-cheat-sheet/) so I reduce all toxins in my diet.
  • To eat local and seasonal – I have been inspired to cut emissions and make a difference. They say your most powerful tool is your fork and what you choose to put on it – so here goes!
  • To do my gratitudes daily before anything else
  • I love walking, swimming, pilates, yoga and gym – these will be done as part of my early morning routine
  • To consciously do something kind and nurturing for myself, every day
  • To be aware of breathing deeply and not hold my breath with apprehension when I am waiting for something
  • To learn how to meditate and incorporate it into my daily practise – Ahh such bliss. Now I will place this list on my phone and keep on track

What foods promote a more alkali body?

Are you feeling bloated, over full and windy? It could be that your everyday food choices are highly acid forming and contributing to these feelings.

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When you follow an alkalizing diet, many of these symptoms will disappear quite quickly. To begin, start to include one more alkaline food at every mealtime, so that the overall meal is more alkaline. 

Alkaline foods:

Vegetables-

Alfalfa sprouts, Artichokes, Asparagus, Green beans, Bamboo shoots, Beetroot (can include the leaves), Broccoli, Cabbage, Carrot, Cauliflower, Celery, Coconut (fresh coconut water and flesh), Corn, Cucumber, Garlic, Horseradish, Kale, Kelp, Leek, Lettuce – all types, Mushroom, Okra, Onion, Fresh peas, Radish, Spinach, Squash, Turnip, all vegetable juices, Watercress, Wheatgrass.

Note: All vegetables, especially raw vegetables balance the acidity and alkali levels in the blood.

Fats, oils and essential fats

Almonds, Coconut oil, Olive oil, Sesame seeds,

Fruits

Apples, Apricots, avocado, firm bananas, berry (all), cherry, date, fig, grapefruit, grape, guava, kiwi fruit, lemon, lime, mango, melon, nectarine, olives, orange, papaya, peach, pear, pineapple, plum, papaya, pineapples, plums, raisin, rhubarb, sultana, raw tomato, Daikon radish, umeboshi plum.

Starchy grains and vegetables

Amaranth, Barley, millet, lima beans, soya beans (edamame, fresh or dried), soya lecithin

Drinks and condiments

Almond milk, coconut water (fresh), goat’s milk raw, lemon water, soya milk, distilled water, apple cider vinegar, cayenne pepper, chilli pepper, fennel, ground cumin, all fresh herbs, ginger, raw honey, lemongrass, lime leaves, mustard seeds and paste, sea salt, sea vegetables (including chlorella, kelp, spirulina, wakame) tamari sauce, turmeric.

Agar agar, tempeh, tofu.

These lists are not 100% complete, but are the main foods. Alkali foods also have various degrees of alkalising power, and I will do something on that later.

NB: Check the pH of your urine or saliva daily using litmus paper. The ideal pH range for the human body is between 6.0 and 6.8. For the body, values below 6.3 are considered on the acidic side, while those above 6.8 are on the alkali side.

Remember to do the test before eating – or at least one hour after eating!

I wanted to share this and hope you find the list useful. I have printed mine and have it in my purse so that when I go shopping, I buy these alkali promoting foods in the main!

  • References:
  • Honestly Healthy, Eat with your body in mind, the alkaline way -by Natasha Corrett and Vicki Edgson
  • Prescription for Nutritional Healing by Phyllis A. Balch, CNC
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Benefits of juicing

Benefits of juices

Boqueria Market in Barcelona
Traveling Spain, one of the real joys is visiting the fresh fruit and vegetable markets. They are an inspiration and a visual blast. The riotously colourful piles of deliciousness make your mouth water and all I wanted was to try a different juice every morning.
Let me share some of the wonderful benefits of juicing with you.
Freshly presssed juices are full of easily absorbable vitamins, minerals, enzymes and amino acids and these give your energy a lift and put a smile on your face.
They nourish your cells and feed your skin, hair, bones, teeth and digestive system. But don’t let me run on – try a simple green juice and feel the benefits for yourself.
Basic green juice: One green apple, 1 stick celery and leaves, handful of dark leafy greens (spinach, watercress, kale) half an english cucumber, small piece (less than half a teaspoon size) of fresh ginger all juiced together. Serve with fresh mint and a few ice cubes. Delicious!!
Leafy greens can also be added to any juice and you hardly taste them. It does take a while to get used to the idea and the eye appeal of a green juice is not the same as a pink or orange one. But persevere and prepare to be delighted with a happy digestive tract and radiant, healthy skin.
As always remember vegetables and fruit for juicing should be fresh, clean and preferably ORGANIC.

Recommended reads: I just loved this cheeky, fresh look at juicing – http://www.theholykale.com/2013/01/is-green-juice-the-new-coffee/

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Tam’s delicious salad was a feast for the eyes.

Tam's delicious salad was a feast for the eyes.

Fresh and appealing, this beautiful treat was served by Tam with one of our lunches in the bush.

If you eat first with your eyes, then here is how to do it. Give the artist in you a new canvas and spend an extra minute making your wonderful, healthy home cooking a joy to look at. Thanks Tam for your talent and inspiration.

Best every day snacks

I am a great believer in small meals, low GI and having a healthy snack on hand for those emergency moments or just every mid morning and mid afternoon.

My thing for small meals is a comment on how all of us somehow bought into ‘More is More, Supersize is such great value so let’s order that, I NEED more otherwise I am deprived or not getting value for money.’

Thank goodness for the French and their Nouvelle Cuisine and their entirely unattached, non emotionally hooked up way of looking at food. Food is their passion, but not the devil on their shoulder – big difference. It is an education to watch them eat and see how (sorry about the generalisations) they order, are revolted by too much on plate or an unattractive looking meal, eat sooooo slowly, love the company and all the big family and friends food outings, leave half of it on their plate and never worry that this is their last meal on earth. They know that soon they will be sitting down again to another small, delicious, beautiful meal washed down with a small glass of wonderful wine.

I spent time in the fresh markets and had never seen yellow courgettes before. Every fresh basket was a masterpiece of art.

One of the bonuses of visiting Antibes in May was the opportunity to observe this healthy and normal relationship with food. The best bonus to me was that with this kind of mindfulness, I have lost 4kg (8.8lbs) weight myself since then and the food devil on my shoulder has gone into retirement.

My favourite low GI snacks are ONE of the following:

A crunchy green apple

A delicious green pear – they are in season and wonderful at the moment

A grapefruit

A handful of fresh cherries

A fresh plum

Chickpea dip with celery sticks and a raw carrot or a few baby marrows

A small handful of walnuts or almonds (raw, unsugared and good for the bones)

I have also always had my own story about having a biscuit mid afternoon. When I started in June, I had 3 plain ryevita which did the trick. Now that I am more sorted, I have something from the list above.

There are so many great websites that help with low GI food choices, many of them from well known universities so do a search and inform yourself.

Yours in health.

Tips for weight loss

I will lose weight this year! – Is this a New Year’s Resolution you have made for the past few years? How did it work out for you? Were you successful?

Finding your motivation – your why being slimmer is important to you, will really help you make concrete plans to reach your goals.

My best tips are

1. Find your motivation and find support, be it a friend to exercise and compare menus with or a Health Coach to share the journey with you.

2. Drink more fresh water. Too often we drink our calories in sodas, alcohol and coffee. Adding more water ensures you are well hydrated and if you substitute water for high calorie drinks, it will reduce your daily calorie intake.

3. Get moving and increase your exercise. Vary the types of exercise you do to include strength training, flexibility enhancing exercises like Pilates and Yoga, walking, swimming and oh yes – choose exercises you enjoy.

4. Learn what low GI or low GL foods are and include them into your daily meals. There are many benefits to adding more leafy green vegetables and colourful fruits to your diet.

5. Eat breakfast – it’s not called “The meal of champions” for nothing. People who eat breakfast are more successful at keeping weight off.

6. Plan for snacks during the day so you don’t binge like crazy if you are struggling with blood glucose levels. Have a fresh apple OR a pear on the ready.

7. Sleep – so often lack of sleep comes up in discussions when talking about loosing weight. There is growing evidence that not getting enough sleep may increase your appetite.

8. Choose to eat fresh, whole foods and be aware of your portion size. We are in a supersize society where bigger is better.

9. Choose to work on your relationships – within your family, with friends and in your social and work circles.

10. Give thanks and do your gratitudes. Daily and in writing in best, but however you can manage it is best for you.

Good luck!

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