The Nutrition Angel

I would really appreciate your help...

2011-12-14T03:08:00.000-08:00

As 2011 comes to a close, I am reflecting on what has happened during the year good and not so good. The things I have enjoyed the most where teaching my Living Cuisine classes and if you attended, I know you enjoyed it too judging by the comments I received ;)

As the New Year steps even closer, I would like to know more about what you want and need in terms of health and wellness and have set up a simple confidential questionnaire. There are seven questions and a comment box where you are free to add any other comments you like.

This is your opportunity to provide me with honest feedback because it’s important for me that you have what you are interested in most. Remember, it’s totally confidential. You don’t have to leave your name, email – nothing. I would just love your feedback.

I really do appreciate your help as it will allow me to give you exactly what you want.

There are also a couple of questions about my newsletter. If you have not yet signed up, you can do so here and claim your free gift!

Finally, if you live in the South London area, particularly Balham, I’ll be booking 30 minute complimentary consultations from 12-3pm at As Nature Intended starting this week. I’ll be there on Thursday 15th Dec and Saturday 17th Dec. To book your place, call the store on 020 8675 2923. I hope to see you there!

Again, here is the link to the questionnaire.

How to make a non dairy yogurt

2011-10-24T02:54:00.000-07:00

Easy Cauliflower Soup

2011-08-29T12:13:00.000-07:00

A great winter warmer although this soup is good anytime of year.

40g coconut oil

1 small onion, peeled and chopped

1 medium sized cauliflower, separated into florets

1½ pints (850ml) vegetable stock

2 tablespoons cashew or macadamia nuts

Pinch salt and white pepper

Pinch cayenne pepper

Heat the oil in a large frying pan, add the onion and cook for 2 minutes. Add the cauliflower and stock, then cover and simmer until the cauliflower is tender.

Tip the cooked cauliflower, stock and nuts into a blender and blend until smooth. Return to the pan on a low heat and season.

Ladle into a warmed soup bowl, sprinkle on the cayenne and enjoy.

Tip: To spice up the soup and make it even more warming, add ½ teaspoon of curry powder.

Something rather fishy is going on…

2011-08-23T15:06:00.000-07:00

"What have we here? A man or a fish? Dead or alive? He smells like a fish; a very ancient and fish-like smell . . ." William Shakespeare, "The Tempest"

William Shakespeare's description of the socially rejected island dweller, Caliban, appropriately describes our lack of acceptance for offensive smells. Body odour is a very sensitive subject – one I know all to well because I have worked with people with body odour issues.

Body odour is both unpleasant and embarrassing but sometimes, despite being exceptionally clean the ‘aroma’ continues as is the case with Fish Odour Syndrome (otherwise known as Trimethylaminuria); let’s call it FOS for now (not to be confused with Fructooligosaccharides, a natural sweetener). All the showers in the world will not make any difference because FOS is an uncommon genetic disorder. For the person who has this condition, can mean a life of social exclusion, depression and lack of career.

So what is fish odour syndrome?

Basically, it is a condition where the body cannot break down trimethylamine; an organic chemical compound that is found in food. In normal circumstances, trimethylamine is used by the body to synthesise choline (a member of the B vitamin family). However, a person with FOS is unable to break this down in their liver, resulting in a build up that causes the smell.

Sometimes a person may not even be aware of the smell and only know that they do because of the reactions they get from everyone around them. For a woman the condition may not be noticeable until her menstrual cycle.

I once had a client with this very problem, I’ll call her Mary. ‘Mary’ came to me because every time she menstruated, she was aware of a strong fishy smell. No matter what she did or how much she kept herself clean, the fish odour continued. She found the smell embarrassing and problematic. It was making her life hell and she was tempted to stay away from work, but of course she could not do that.

I asked her if she had seen her doctor and she had, but her problem was dismissed as being all in her head. She was frustrated and just wanted an end to it. For cases like this, I always refer clients back to their GP to get a diagnosis and be tested if necessary. Having no previous knowledge of the condition I asked her if she would come back to see me because I wanted to do more research. On the second appointment, armed with my new found knowledge, I recommended a liver cleanse.

A change in diet to a plant based diet with no animal products would also help (animal products are high in trimethylamine and choline) but we opted for the 7 day liver cleanse first.

A few weeks later, a delighted ‘Mary’ called me to say there was a definite reduction in the smell. This was a great success but to help reduce the smell even further, we agreed on a change in diet and some herbs to help her liver work more efficiently. It took a few months, but she no longer has the problem.

With any ‘smelly’ disorder, I always look at liver function first. Our liver has a number of roles to perform and breaking down wastes products is just one of them. With life the way it is, with binge drinking, processed food and a fast paced lifestyle means our liver has to work harder than ever. Our hectic lifestyle can eventually take its toll and our liver will begin to struggle and this may manifest in a number of health problems.

Should you find yourself with a ‘smelly’ problem that is affecting your personal and social life, always seek the advice of your GP first even if you decide not to opt for orthodox treatment.

Help! I have dry skin...Aloe Vera to the rescue

2011-08-17T13:00:00.000-07:00

Aloe Vera gel has been my saviour with my skin problems and this is why it deserves a special mention.

Externally, it is one of the most soothing remedies for sunburn and other skin irritations and internally just as soothing for the digestive tract.

The inner gel contains polysaccharides, malic acid, enzymes, vitamins, minerals and 20 out of the 22 amino acids required for the production of protein. It helps boost immunity, aids cell regeneration and promotes and healthy digestive system.

To benefit, drink it everyday. Initially, you may get a bit gassy but that will soon pass after a few days.

If you have dry skin, eczema, burns, acid reflux, heartburn, IBS, constipation or have an insect bite, ensure you have good quality Aloe Vera juice and gel to hand. There are a number of inferior products out there so if you have tried it before and it didn’t work, the chances are it was not a quality product. If you take the juice, ensure you purchase a quality liquid that is cold pressed and organic.

Alternatively, open a fresh leaf and smother the gel all over your body, let it dry, then moisturise as normal.

Date Shake

2011-08-13T13:54:00.000-07:00

Dates are a wonderful addition to the diet. They are high in potassium and magnesium. They contain calcium, fibre, some B vitamins and iron. There are so many varieties but the best (and the most expensive!) are medjool dates. They taste just like fudge. Yum!

1½ cups ice cold almond, rice or oat milk

3-4 medjool dates

1 banana (frozen)

1 teaspoon almond butter

Pinch nutmeg and cinnamon

Put all the ingredients in the blender and blend until smooth. Pour into a tall glass and savour every sip. Delicious anytime of the day.

Tip: To make this even more explosive, add one teaspoon of the superfoods: maca, lucuma and mesquite or alternatively a heaped tablespoon of MacaMix to give it a moreish malty flavour.

Try a different nut or seed milk: sunflower or sesame seed, brazil, cashew or hazelnut.

3 smart things you can do to avoid high blood pressure

2011-08-09T09:54:00.000-07:00

High blood pressure (Hypertension) is known as the silent killer because there are no symptoms (not at least until complications develop). It is usually found when you go for a check up at the doctors. Finding out you have high blood pressure can be quite a shock and means big changes for the rest of your life. Your doctor will prescribe medication and may give you basic dietary advice.

More often that not, high blood pressure can be avoided all together by living a healthy lifestyle, this is particularly important if high blood pressure runs in the family. Genetically, this makes you more susceptible but does not mean it is inevitable.

There are many causes of high blood pressure: genetics as discussed, stress, toxicity over load (i.e. smoking, alcohol, caffeine etc), obesity and a poor diet especially if there is a high sodium intake.

To reduce the risk of high blood pressure or to manage it more efficiently (and/ or along side medication), here are 3 smart things you can do:

Go salt free

If you are used to having loads of salt in your food, this will be a massice change. It will not be easy because food will taste balnd at first, but once you learn to appreciate the taste of fresh wholesome food, you will wonder why you ever needed salt.

Make use of fresh and dried herbs and spices to add flavour to your meals. Seaweed flakes such as nori or powders like kelp can be used as a salt substitute. Celery is also high in sodium only it will not have an impact on your blood pressure.

Avoid all foods which contain salt, sodium, monosodium glutamate (MGS) or any derivatives thereof. This means unless your food is marked salt free, do not go near it! Prepare as much as you can from fresh.

Eat ‘live’ foods

Live or living foods will provide your body with much needed nutrients to help it heal from within, regulate blood pressure, as well as make you feel great. Include living foods such as sprouts (alfalfa, cress, clover, sunflower greens and buckwheat greens) and liquid nutrients such as vegetable juices. The most beneficial are beetroot, celery, carrot, parsley and spinach.

Fermented foods such as sauerkraut and kombucha tea have their own unique properties and will be an excellent addition your diet. Also consider taking a whole food supplement such as a green food blend powder (add to juices, smoothies and raw chocolate), bee pollen, wheatgrass or blue green algae.

This might sound weird right now, but with a little time, this foods can become staple foods in your life.

Change your life

Yes! I am going to say it! Exercise! A colleague once told me, “I’m just not an exercise person. I do it because it’s good for me”. If you look at exercise in this way, then you have already set yourself up for failure.

Being healthy means being healthy in mind, body and soul. Being active has so many benefits and helping to lower high blood pressure is just one of them.

If you did not find the ‘time’ to be healthy before, being diagnosed with high blood pressure will more or less force you to do so be because you cannot take chances. If you take medication and carry on as you are hoping that the drugs will keep you safe, you are deluding yourself. High blood pressure is not to be taken lightly so you should ensure you take one small step every day to help you become fitter and healthier and the above tips will help you do just that.

A barbeque...not!

2011-08-03T08:50:00.000-07:00

What does that mean? You may ask. Well, I'll tell you. I'm holding a gourmet living cuisine class next month and you are invited! Let me tell you all about it.

Summer is barbecue season! Warm sunshine or if you are in the UK, lots of rain! Drinks are flowing, the banter is light and cheerful and the food is...burnt! Charcoaled on the outside and raw on the inside, not very pleasant! I have been to a few barbecues and I always end up with something burnt on my plate with a little side salad. I eat the salad and leave the rest because burnt food doesn't taste very nice - not to mention the acrylamide that comes with it.

Acrylamide occurs when plant-based, high-carbohydrate foods are heated to high temperatures. Think crisps/ potato chips, coffee, biscuits and bread. Acrylamide is a neurotoxin and carcinogen that can cause damage to your body is ingested in high doses.

With the unpleasant stuff out the way…

How about a gourmet 'barbecue' that's not only healthy but incredibly delicious too? No burnt offerings here! What you will learn in this class will satisfy the smallest to the heartiest appetite and best of all? The food is edible!

I love running these classes because people are amazed at just how delicious the food is. You have got to be there to experience just how tasty the food actually is. Don’t just take my word for it; the proof is literally in the eating!

Look at some of what’s on offer:

Garden burgers – succulent healthy burgers that are so easy to prepare and are a delight for everyone. Served with all the trimmings. Yum, can’t wait for these!

Chocolate milkshake – not a traditional BBQ drink but excellent for the kids. Non dairy as well! Bonus!

Crispy onion rings – oh my…a healthy alternative to the oily fried snack. You have so got to try these!

Want to know more? Click here for more information and booking details. I need to let you know that there are only a few spaces left and this is the first time I have started advertising it. The early bird tickets are only available until midnight 12^th August then the price will increase. If you miss it, you miss it and you will have to pay full price – no exceptions! Jump on board now for a fantastic, fabulous BBQ feast!

The 6 factors that lead to weight gain

2011-07-31T10:44:00.000-07:00

Is weight loss really that hard? The answer to this question is not as straight forward as you might think. Having spent time researching this very topic, I can say that some health experts say yes, weight loss is hard whilst others say no.
What do you believe?

Well, it all depends on your frame of mind and what you put into your body.

In the book called Eating for Beauty by David Wolfe, he states that: "Permanent weight loss comes through an inner transformation". This is never truer and I can clearly recall the time when I was fed up with my health and my weight. Then one day I reached my enough is enough moment and decided to get healthy. From that point on my new path was chosen and the few pounds I had gained were already lost, not literally at that point but I stopped struggling and just focussed on getting healthy. Within weeks, the weight melted off with very little effort.

If you have been on a number of diets and nothing seems to be working, you need to look at what you are doing. For instance, is the plan you are following the right one for you and will you be able to sustain it for the rest of your life? Most diet programs are to be followed for a set period then you come off of it only to return to what you were doing before. Remember, we are all different and cannot all be placed into the same box and unfortunately most diet plans do just that. As well as food and your emotions, there are a number of other factors that need to be taken into consideration.

Mind - Many dieters are aware that their emotions have a lot to do with their weight but they might not know how to react to an emotional event without eating or binging. Try thinking about what is going on in your head first then find a way of dealing with it without resorting to food.

Stress - This is a big one! People are stressed out with their fast paced hectic lifestyles. There are four sources of stress 1) Emotional 2) Physical 3) Environmental and 4) Nutritional. When any all of these are out of balance, it can have a profound affect of our lives. The symptoms of stress include lack of sleep, anger outbursts, weight gain, migraines or headaches, lack of energy and poor concentration. Identify where your stress is coming from and aim to correct the imbalance.

Blood sugar balance - We derive energy from glucose that comes from carbohydrates. Glucose is the fuel for our brains. If you consume white refined products such as white flour and sugar in the form of biscuits, pasta, cakes and doughnuts, you will get massive blood sugar swings. This leads to cravings because your brain is not getting the fuel it requires, so you eat more refined sugary foods. Result? Weight gain!

Emphasise fruit, vegetables, nuts and seeds in your diet, drop the carbs and see what happens.

Sleep - Insomnia is a disorder we all suffer with from time to time. However if it becomes chronic it can affect every part of your life. Stress, anxiety, late night eating, excessive drinking, lack of exercise and poor eating habits can lead to disrupted sleeping patterns. Research shows that a lack of sleep can pile on the pounds so ensure you get your 7 - 8 hours every night.

Dehydration - Water is essential to your wellbeing because your body is comprised of approximately 70% water. Water helps clear toxins, move waste from your colon and is involved in just about every process in the body. Sometimes when we think we are hungry all we need is water but we eat instead. If you do not like plain water, drink herbal teas or add the juice of ½ a lemon or a whole lime to the water for flavour, but what ever you do, ensure you keep hydrated.

Fat - The right fats can help you lose weight not put it on. Yes! If you eat the 'right' fats, they will aid weight loss. Hydrogenated oils and saturated fats from meat and diary are the fats that will clog up your arteries and raise your cholesterol levels. Avoid these unhealthy fats by ensuring you choose lean organic meats and introduce quality oils such as olive, hemp or flax. Also, do not cook with these oils as if you do, you will damage the nutritional properties.

Watch out for low fat or light foods as well. To make something low fat taste good, food manufacturers will add flavour by adding more sugar and chemicals. Next time you reach for a low fat or lite food product, examine the label. Compare it to its non low fat/ light counterpart and see if you notice the difference.

With just a few small tweaks to your diet, weight loss doesn't have to be a struggle.

Get some Reiki ...

2011-07-28T09:20:00.000-07:00

When I first heard about Reiki, I was skeptical. I was on a detox retreat in Devon back in 2004 and everyone except me booked a treatment. What finally prompted me to book a session was that everyone was coming back totally blissed out. I thought, right that’s it; I have to try it out now.

I have to admit, when I was lying on the massage table, I was thinking, "this so ain't gonna work"! Oh boy, how wrong was I? Talk about a shift in energy…and I am not talking mentally or emotionally! Ahem…

So what is Reiki? The Reiki Association describes it as: ‘A Japanese word meaning Universal Life Energy, an energy which is all around us’. Essentially, it is a system of natural healing which helps move blocked energy within the body.

Unlike many treatments which require you to remove your clothes, with Reiki this does not happen. The therapist will gently place their hands on you non-intrusively in a sequence of positions that cover your entire body. Where there are areas of blocked energy, say the gut for example, the therapist may choose to ‘linger’ there a while.

I heard lots of loud gurgling noises during my treatment. I was thinking, oh my life, what is going on in there?

It is a very relaxing, balancing treatment so I would recommend it if you are stressed out and need some time to chill out.

Go on treat yourself, you know you deserve it.

Avocado Medley

2011-07-25T10:26:00.000-07:00

When it comes to the end of the week, I my fridge starts looking pretty sad and empty. Usually, there will be a few vegetables that need to be used up before they spoil. One day, I looked in the fridge and though ok, what can I do with this lot and came up with this simple recipe.

1 ripe avocado, diced

2-3 Salad onions, sliced

¼ cup Fresh or frozen corn

1 large tomato, diced

4 cm of cucumber, diced

Mixed fresh or dried herbs of your choice

Dash of tamari

Dash of flax oil

Throw everything into a large bowl and mix in a few drops of tamari and flax oil. Mix well. This dish is so versatile you can eat it on its own or with anything you like.

Tip: Try experimenting with vegetables you like. Use half lightly steamed vegetables and half raw for an interesting contrast in texture. Swap the salad onion for red onion, add some feta cheese or almond feta (if you have an allergy or are allergic to dairy), throw in roasted butternut squash and toasted pine nuts and serve on a bed of hand torn baby spinach.

Easy peasy and tasty!

7 things you need to know about migraine

2011-07-22T12:04:00.000-07:00

Migraines tend to run in families with females being the most prone to them. It is thought that this might be due to hormonal fluctuations particularly unbalanced levels of oestrogen.

Migraines tend to affect people who are in their twenties to mid thirties. Children can also be affected.

Migraine is not a headache!

Migraines are a more severe type of headache that can be accompanied by nausea, visual anomalies and sensitivity to light just to name a few. They can occur anywhere from once a week to several times per week and dependant on the severity can put a sufferer out for days.

Unidentified causes?

Approximately 6 million people in the UK are affected by migraines and surprisingly enough, medical professionals have no idea what causes them. Not exactly what you want to hear when you are in pain! Well, I have an answer for you.

Possible causes include:

- Low blood sugar - the lower the blood sugar, the worse the migraine.

- Genetics. Health problems tend to run in the family.

- Chemical imbalances in the brain caused by sub standard nutrition and over use of pain killers.

Watch out for triggers!

There are certain foods that can trigger a migraine and these are chocolate, cheese, wine, oranges, tea, coffee, sugar and alcohol. Non food triggers such as flashing lights, stress and dehydration can also bring on an attack.

What are the symptoms?

The severity of symptoms can vary from person to person but as well as those mentioned earlier also look out for sensitivity to smells, mood changes, flashing lights and numbness of the hands or mouth.

When does it start?

Migraines tend to start in childhood although this is not always the case. If your child tells you they have a headache but feel nauseous or have visual disturbances or any of the aforementioned symptoms, they have a migraine. The good news is that as the child gets older, they tend to ‘out grow’ the migraines as well.

Natural therapy help

There are many herbs and supplements that can help increase blood flow, thus reducing the severity of a migraine. Feverfew has been shown to be the most beneficial herb in reducing an attack by 50%. It is thought that the anti-inflammatory properties help dilate the blood vessel making blood flow easier.

Other herbs include chamomile, ginger, cayenne, rosemary and peppermint. Use these herbs fresh or dried daily in food, herbal tinctures or herbal teas.

Also avoid the triggers foods as well as preservatives and MSG.

Eat well

Omit foods that contain the amino acid tyramine: this includes the deadly nightshade family of potatoes, tomatoes and eggplant as well as canned fish, raspberries, yeast, red plums, aged meats, bananas, beer and cabbage.

Include nourishing alkalinising foods such as almonds, dark green leafy vegetables (watercress, lambs lettuce, pea shoots, rocket, parsley etc.), garlic, fennel, pineapple and almond milk and of course plenty of pure or filtered water!

If you need further advice, contact your GP in the first instance. If you get no joy using that approach, seek the advice of a professional natural healthcare adviser.

Mind & Body Therapy (MaBT)

2011-07-19T11:43:00.000-07:00

Two weeks ago, I had the opportunity to experience the most relaxing massage ever! My friend and fellow therapist Jayne Wells runs regular courses to teach other massage therapists about this new technique, and as far as I am aware, Jayne and her business partner Chris are the only two people (that I know of) who are doing this in the UK.

So what is MaBT? In their words, its a 'dynamic therapy which combines the benefits of hypnotherapy with a specially designed synchronised therapeutic massage'.

Very different wouldn't you say?

I can't say I'm a person who is easily hypnotised, but what I can tell you is that the massage was heavenly! I usually like heavy handed massages. I like to feel that my muscles are being worked, but MaBT was very gentle. It is designed to de-stress you and boy did it to just that! I was aware of what was going on all the time and usually when I'm having a massage I'll tense up. I think its something we all do but Jayne said I was very relaxed.

The massage lasted 45 min and when I got up I felt a bit head-achy and I threw a glass of water down my neck because I was really thirsty.

By the time I got home, I wanted to go to bed but opted to go to the gym instead! Crazy I know. I thought I wouldn't be able to do much but I surprised myself.

There are only a handful of therapists in the UK who are MaBT trained. To find out more and book the most relaxing massage ever, visit www.mindandbodytherapy.co.uk

You will not regret it!

Buckwheat Pancakes

2011-07-16T11:36:00.000-07:00

Buckwheat flour is perfect if you are sensitive to gluten or wheat. If you have no problem with grains, you can mix it 50:50 with whole grain spelt flour.

This mixture will make approximately 6-8 pancakes.

150g buckwheat flour

150g spelt flour (optional)

250ml water

250ml rice milk (or milk of your choice)

Pinch salt

Coconut oil for cooking

In a large bowl, mix the flours and salt. Add the water and milk then whisk until well blended. Leave to sit for a few hours or overnight.

In a small lightly oiled frying pan, use 2-3 tablespoons of the mixture to coat the bottom of the pan. Cook for 1-2 minutes. Flip over and cook the other side for another minute. Turn out on to a plate and continue with the remainder of the batter.

Serving suggestions: Fruit compote and cashew cream. Bananas, chopped walnuts and finish with a drizzle of agave nectar or maple syrup. For a savoury pancake, cook one side then add mushrooms, goat’s cheese and spinach. Fold over to warm the filling through.

Yummy!

Do you have dysfunctional hormones?

2011-07-13T00:46:00.000-07:00

“It must be her hormones”. How many times have you heard that sentence used to describe a female who is having an emotional meltdown?

The endocrine system comprises of the glands that make our hormones. The glands are the hypothalamus, thyroid, pituitary, pineal glands, adrenals, pancreas, thymus, ovaries in women and testes in men. Hormones are chemical messengers that are carried through the blood stream to the appropriate cell so it can carry out it duty, i.e. telling the body to produce digestive enzymes to digest our food for example.

When the body is in balance, everything will work as it should and you will feel great, but there are times when things go off balance and that is when you may start experiencing symptoms. Any one of the endocrine glands can malfunction causing all sorts of health challenges. At this point, you may decide to visit your doctor or health practitioner.

So, when you do not feel your best and start experiencing recurrent health problems, how do you know what to look for and how do you know if it is a hormonal issue? Furthermore, what would cause your hormones to dysfunction?

Firstly, let’s take the thyroid gland. The thyroid is a butterfly shaped-gland and is situated in the neck. It is the largest of the endocrine glands. It produces 3 hormones: TSH – thyroid stimulating hormone, T4 – thyroxine and T3 – trilodthyronine. T3 and T4 together are called thyroid hormone or TH. Thyroid disorders are very common particularly hypothyroid (low thyroid function) or hyperthyroid (an over active thyroid). Some of the symptoms of low thyroid function include: intolerance to cold, dry skin, weight gain, low body temperature, loss of appetite, hair loss and muscle cramps.

If T4 production is impaired for any length of time, doctors will prescribe thyroxine. Once you are on this, you are on it for life. Iodine is essential for the production of T4, so you can opt to check this first if you are worried about having to take a drug substitute for the rest of your life.

Oestrogen dominance

With so many artificial oestrogens (called xenoestrogens) in our food, water and environment not to mention the contraceptive pill, it is practically impossible to avoid them all no matter how careful we are. Xenoestrogens play havoc in our bodies. They mimic real hormones because they have the same molecular structure so our bodies accept them.

If you have any of the following: fibroids, endometriosis, ovarian cysts, weight gain, menopausal symptoms, PMS, menstrual irregularities and abnormal thyroid function, you may have hormonal dysfunction.

The good news is that you can have some control over what goes into your body to reduce the toxic load and give your endocrine system a well deserved break. Here are some tips to get you started:

- Buy organic food where possible or grow your own
- Try and avoid food in plastic wrapping, its not always possible however
- Use chemical free shampoo, conditioner, shower gel and skin care products
- Avoid hormone medication unless it is absolutely necessary
- Drink filtered water
- When possible, use unbleached sanitary towels and if non organic tampons are used, remember to take it out! Believe it or not, people do forget!

Do these few things and your body will thank you.

How to make a high fibre orange juice

2011-05-26T01:46:00.000-07:00

Before I realised how much it affected me, I used to juice oranges, drink the juice and leave the fibre for compost. But it was only when I started having aches and pains in my left knee did I realise it always occured after I drank a neat orange juice.

As a result, I stopped juicing organges and instead blend the whole fruit. This way you also get the fibre. This drink is quick as well as tasty. Enjoy!

Chocolate Milkshake!

2011-05-12T06:34:00.000-07:00

Shakes & Punches:
How To Make A Chocolate Milkshake

Boost your energy in less than a week

2011-05-10T03:03:00.000-07:00

Do you drag yourself out of bed in the morning? Are you tired throughout the day and need several shots of caffeine to keep you going?

Well, you are certainly not alone. If I had a pound for the number of people I overhear who say they are tired, well, I would have retired a very long time ago.

You probably have loads to do and no time to do it right? I see it another way. You are trying to pack too much into your day! We all have 24 hours and not having enough time means you are doing too much and as a result, you may not have enough time to make yourself a nourishing meal that will give you the energy you need. Thankfully, you can boost your energy in less than a week if you tweak your diet.

Think low GL

You’ve heard about the glycaemic index. Well, the glycaemic load is better because it focuses on how the sugars are absorbed into your blood stream. For instance, melon has a high GI but a low GL. This means that when you eat some melon, it will not spike your blood sugar levels, whereas a bar of chocolate would. Blood sugar spikes can lead to cravings and other problems, so stick to whole grain foods such as pulses, spelt, kamut, dark green leafy vegetables, nuts, seeds and fruit.

Go get the iron

It has been reported that at least 40% of women in the Britain are deficient in iron. Along with the menstrual cycle (particularly if you are heavy) means that you are losing more iron, so you need to top up your iron stores. Iron deficiencies may lead to tiredness, lethargy and bad moods. Iron helps transport oxygen around the body via the red blood cells and without sufficient iron; you cannot create the energy your body needs.

Iron can be found in a whole host of foods including dark green leafy vegetables, raisins, lean read meats, beans, fish and sprouts (i.e. alfalfa). Eat food rich in vitamin C to increase iron absorption (i.e. goji berries, kiwi, oranges etc.).

Quality fat

You need quality fat in your diet for many bodily functions however; too much fat of any kind is taxing on your body. Fat is energy dense and if you eat too much of it, you may end up feeling rather lethargic and sluggish. Obtain healthy fats from olives, avocadoes, nuts and seeds and their oils but in small quantities.

Make time to eat

I’m guilty of eating on the go. I’ll have breakfast while juggling several things at once but I do recognise when I do this so I make time to sit down and eat before I do anything. Granted, it’s not always easy when you have lots to do, but if its only for 2-3 minutes, then its better than nothing. I do take time over lunch and dinner – at least 15-20 minutes, so whenever you can, take time out and avoid eating at your desk. There is nothing worse than having to take a phone call when your mouth is full. Chew your food well so it digests thus preventing bloating and other digestive upsets.

Eat 3 smaller main meals and 1 or 2 no carb snacks depending on how active you are. Ensure your have some protein with each meal to keep your blood sugar stable and to fill you up.

Move yourself

Yes, you’ve guessed it. Get physical…in other words its imperative you exercise. I will harp on about this as long as I draw breath.

Time and time again I hear people say, I’m too tired to exercise. Make time for exercise and I guarantee you’ll have more energy than you thought you would. It sounds counter productive but when you exercise you increase oxygen into your body and your heart and lungs become more efficient.

If you are new to exercise, starts slowly then build up to prevent injury. Cycling, swimming, dancing, resistance training (body weight or free weights), yoga, pilates and aerobics are all good to start with.

Hydrate

Dehydration causes a drop in blood volume which means your ability to transport nutrients required for energy around your body is greatly reduced leaving you feeling, well, knackered!

Hydrate with filtered water, herbal teas, freshly made smoothies, vegetable juices and coconut water. No, ordinary tea and coffee won’t cut it as they further rob your body of fluids.

It doesn’t take much to see a dramatic increase in your energy levels. All you need to do is make a few small adjustments. Easy peasey!

Fancy a free workout?

2011-04-13T11:00:00.000-07:00

My friend Paul is a personal trainer and together we are holding two 'boot camp' style workouts this month. Why? Simply because we can and we are inviting you to join us - completely free! Whoo hoo!

It'll be an hour of 'hard-core' fitness so be prepared to work up a sweat.

This is so for you if you love a good workout because it'll be tough, there is no doubt about it. Its also great for you if you want a top up or add something different to your usual workout. And because its outdoors, you get the benefit of working on different terrain(s) which makes it all the more interesting.

Although we both dislike the 'boot camp' term, people know what to expect when they hear that term, so we are going with it for now.

The only thing about outside workouts is that you can never predict what the weather will do, but this makes it all the more interesting! If you are up for a really good session then you might as well come and join us. You have nothing to lose and everything to gain.

Is this you?

You are game for a workout adventure
You are looking for a challenge
You are not afraid to work up a sweat
You enjoy a hard-core workout
You relish going beyond your comfort zone

Time/ Date/ Location

Streatham Common, South London
Saturday 23rd April 2011, 10:00 - 11:00
Wednesday 27th April 2011, 19:00 - 20:00

I hope to see you there!

Spinach & Roasted Squash Lasagne

2011-03-30T09:00:00.000-07:00

Healthy meals don’t have to take ages if you have a well stocked kitchen and you have planned ahead. The longest part of this recipe is the cooking time so its one best left for the weekend. This recipe serves 8 people.

2kg butternut squash, peeled, deseeded and sliced

4 tablespoons olive oil

1kg spinach, steamed

50g butter

8 gluten free lasagne sheets

125g grated parmesan

Salt & pepper

Nutmeg

Tomato Sauce

200g fresh tomatoes, chopped

1 large onion

4 garlic cloves

2 tablespoons olive oil

2 teaspoons agave or zylitol

White sauce

1.5 litres non dairy milk (rice or oat)

150g butter

150g wholemeal flour (wheat, spelt or kamut)

10 peppercorns

1 onion

Bay leaf

Nutmeg

Preparation:

Preheat oven to 190 or gas 5.

Place the sliced squash into a roasting tray, sprinkle with oil and roast for approximately 35 minutes. Remove from oven.

Turned up the oven to 200 degrees gas 6.

Place tomato sauce ingredients in a pan and bring to the boil then simmer for 20-30 minutes.

For the white sauce, put milk, onion, peppercorns and bay leaf in a pan and bring to the boil, remove from the heat and strain.

Melt the butter then add the flour, cook for a couple of minutes. Slowly add the seasoned milk. Place back on the heat and bring to the boil, stir until thickened. Turn down the heat and cook for a further 5 minutes. Season and add the nutmeg.

Squeeze out excess water from the streamed spinach and season with nutmeg.

Grease a 1.4 litres dish and start the layers: squash, tomato sauce, lasagne sheets, white sauce, spinach. Continue until all of the ingredients has been used. Top with the cheese and bake for 40 minutes.

Serve with a large green salad. Hearty without the heaviness.

Tip: This dish is perfect for vegetarians and can be made vegan friendly by omitting the parmesan cheese, swapping the butter for coconut oil and leaving out the lasagne sheets.

Raw Food taster afternoon

2011-02-12T08:25:00.000-08:00

Do you know anything about raw food? Curious?

Would you like to know more?

Whether you know about raw food or not or you are curious, I am inviting you to my South London home to come and experience an afternoon of delicious food and socializing.

As a raw trained chef, I understand that there is more to raw food than salads, juices and smoothies. I also know that it is possible to eat some seriously tasty food, gain optimum health, manage your weight with ease AND have fun!

When I first learnt about raw foods, all I could think of was diced raw carrots, cauliflower, tomatoes and cucumbers with hummus! In fact, this was how I started. I had no idea what to make, how to make it or how to make eating raw food interesting.

Of course, I found eating this way boring and quickly gave up. But then, I discovered a way to eat where I could enjoy the foods I love and not feel as though I am missing out and I would love you to join me so you can do the same.

Book your place here.

Subject to change, come and try dishes such as:-

Mediterranean Kale

Garden Blend Soup

Noodles Marinara

Quesadillas (Tortillas filled with two spicy fillings)
Chocolate Mousse Tart

Herbal teas, water, smoothies/ milkshakes

The cost is to cover the food and preparation.

Sorry, no refunds but you are welcome to transfer your place to a third party.

Your place is only confirmed once payment has been received.

I really look forward to meeting you for a wonderful afternoon.

Once again, here is the link to book your place.

Volunteers for focus group wanted

2011-02-09T02:29:00.000-08:00

Right now, I am in the middle of a very important transition in my business which will see a major re-vamp and overhaul. This is a very exciting time for me as everything will be very fresh and new, it’s a bit like moving into a new home! Anyway, I want to do some background research based around health and wellness and I would love your input.

I am looking to hold a focus group on Saturday 26^th Feb from 1-2.30pm (my place which is in Brixton, South London) to understand more about individual struggles with health and eating. Health can be anything from weight issues right through to headaches migraines, lack of energy and feeling too tired to exercise. In regards to eating and food; I am looking at struggles with cravings; eating patterns i.e. to lose weight do you drastically cut down on food? Time & organisation i.e. do you have time to cook meals or rely on ready made meals? And so forth.

I am looking for 10-12 professional business/ entrepreneurial women, aged around 35+ who are aware that their health is not where they want it to be especially when running a business which can take up a lot of energy, even more so if you have a family. Basically, if you could wave a magic wand and if nothing was standing in your way, what would you need and/ or what would need to be in place to ensure you are the weight you desire to be, have all the energy in the world, run your business, look after the family, exercise and still have time for a life?

Your input to this research will be of extreme value so as a thank you for taking part; I will provide refreshments (water and herbal teas only) and a light meal. My speciality is raw food, and I will be providing a light lunch, so if you are curious to find out more about what raw food is (it’s much more than carrot and celery sticks!), then drop me a line to book your place. Please also let me know if you have any food allergies or intolerances as my food contains lovely nuts and seeds. All the food will be either vegetarian or vegan and free from gluten, sugar, soya, dairy etc.

Please book by Monday 21^st Feb so I have an idea of numbers. If you book and can no longer make it, please, please let me know well in advance.

I really look forward to hearing from you and I thank you in advance. It’ll be a fantastic afternoon.

PS: Feel free to pass my blog link onto business friends and family or anyone who fits the profile above. Thank you.

PSS: If you are not London based or cannot make this date, please respond anyway as I will be following up with an online survey.

Your Ultimate Pampering Night In

2011-02-03T12:31:00.000-08:00

Want to spoil yourself? How about grabbing some me time and indulge yourself with a pampering treatment at home? Of course, wait until you are alone. Kids and hubby can seriously put a spanner in the works!

How about a hot soak in the bath by candle light? Add some Himalayan Crystal Salts to the water. This will help draw out toxins through the skin. Use this time to relax your mind, de-stress and forget about the day.

Dry skin brush. Dry skin brushing is excellent for toning the skin, removing dead skin cells, decreasing cellulite; stimulate circulation and cleansing the lymphatic system. After you do this for a few days, you really notice the difference.

Place your robe or towel on the radiator so when you get out the bath you have something warm to wrap around you. Feels like you are being cuddled!

Moisturize your skin with extra virgin coconut oil or your favorite non toxic moisturizer.

Curl up on the sofa with and watch a DVD or read a good book with a fresh juice, smoothie or a big piece of flourless chocolate cake!

Relax and enjoy!

Spicy Vegetable Soup

2011-01-30T12:29:00.000-08:00

Serves 4

½ cup of haricot beans (soaked and cooked)

1 small squash

1 leek, sliced

1 small carrot, chopped

100g sweet potato, peeled and chopped

100g Swede, peeled and chopped

1 clove garlic

½ teaspoon paprika

½ teaspoon mustard powder

¼ teaspoon cayenne pepper

½ litre of hot vegetable stock

Salt and pepper

Cut the squash in half and remove the seeds, Brush with oil and bake face down in a pre-heated oven at 200/400/Gas 6 for 30-45 mins or until soft.

Crush the garlic and add this to a large saucepan along with the remaining vegetables. Add the stock then turn up the heat until boiling. Reduce heat and allow vegetables to simmer until tender. Transfer to a blender and blend until smooth. Return the blended vegetables to the pan and add the squash, haricot beans, paprika, mustard powder and cayenne pepper and stir. Season to taste.

Extra tips: If the soup is too thick, add more water but check the seasoning so you don’t dilute the flavour. Serve with a swirl of extra virgin olive oil, flax crackers, a mixed side salad or whole grain bread (if preferred). Make a big batch and freeze in portions.

Filling, comforting, delicious and satisfying.

The 6 factors that lead to weight gain

2011-01-26T09:23:00.000-08:00

In the book Eating for Beauty by David Wolfe, he states that: “Permanent weight loss comes through an inner transformation”. This is never truer and I can clearly recall the time when I was fed up with my health and my weight. One day I reached my enough is enough moment and decided to get healthy. From that point on my new path was chosen and the few pounds I had gained were already lost.

If you have been on a number of diets and nothing seems to be working, you need to look at what you are doing. For instance, is the plan you are following the right one for you and will you be able to sustain it for the rest of your life? Most diet programs are to be followed for a set period then you come off of it only to return to what you were doing before. Remember, we are all different and we cannot all be placed into the same box and most diet plans do just that. As well as food and your mindset, there are a number of other factors that need to be taken into consideration.

Mind – Many dieters are aware that their emotions have a lot to do with their weight but they have no idea how to react to an emotional event without eating or binging. A lot of the time, it is better to concentrate on what is going on in your head first.

Stress – This is a biggy! People are stressed out with their fast paced hectic lifestyles. There are four sources of stress 1) Emotional 2) Physical 3) Environmental and 4) Nutritional. When any all of these are out of balance, it can have a profound affect of our lives. The symptoms of stress include lack of sleep, anger outbursts, weight gain, migraines or headaches, lack of energy and poor concentration. Identify where your stress is coming from and aim to correct the imbalance.

Blood sugar balance - We derive energy from glucose that comes from carbohydrates. Glucose is the fuel for our brains. If you consume white refined products such as white flour and sugar in the form of biscuits, cakes and doughnuts, you will get massive blood sugar swings. This leads to cravings because your brain is not getting the fuel it requires, so you eat more refined sugary foods. Result? Weight gain!

Too much emphasis is placed on carbohydrates such as grains rather than fruit, vegetables, nuts and seeds. Decrease the carbs, drop the weight. Try it and see what happens.

Sleep – Insomnia is a disorder we all suffer with from time to time. However if it becomes chronic it can affect every part of your life. Stress, anxiety, late night eating, excessive drinking, lack of exercise and poor eating habits can lead to disrupted sleeping patterns. Research shows that a lack of sleep can pile on the pounds so ensure you get 7 – 8 hours every night.

Dehydration - If I had a pound for every person who has said they don’t like water, I would have retired early and I would be sitting on a beach somewhere warm with a juice in my hand. Water is essential to our wellbeing. We need it, period! Our bodies are 70% water. Fizzy, sugary drinks just won’t cut it. Water helps clear toxins from our bodies, move waste from our colon and is involved in just about every process in the body. Sometimes when we think we are hungry all we need is water but we eat instead. If you do not like plain water, drink herbal teas or add the juice of ½ a lemon or a whole lime to the water for flavour, but what ever you do, keep hydrated.

Fat – Mention fat to any dieter and guaranteed she will be able to tell you the exact fat calories in any food. Ok, I am not taking about any fat here, I mean essential fats – fats that can help you lose weight not put it on. Yes! If you eat the ‘right’ fats, they will aid weight loss. Hydrogenated oils and saturated fats from meat and dairy are the fats that will clog up your arteries and raise your cholesterol levels. Avoid these unhealthy fats by ensuring you choose lean organic meats and introduce quality oils such as olive, hemp or flax. Do not cook with these oils!

Watch out for low fat or light foods as well. To make something low fat taste good, food manufacturers will add flavour by adding more sugar and chemicals. Next time you reach for a low fat or lite food product, examine the label. Compare it to its non low fat/ light counterpart and see if you notice the difference.

Want some me time? Try Hypoxi...

2011-01-23T15:03:00.000-08:00

Being ever adventurous, I am always looking for new treatments I can try out. So when I saw the word Hypoxi, it caught my attention. So, if you are really feeling it after the excessive of Christmas, Hypoxi promises to be the perfect solution.

What is it? Hypoxi is an exercise bike contained in a pressure chamber from the waist down. Whilst you cycle (with minimal effort may I add) a vacuum system stimulates blood supply to those hard to reach fatty areas. The stimulus of this vacuum then breaks down the fat.

12 sessions at 30 minutes is the recommended time to see results and apparently it does work! Reports of improved circulation, reduced appearance of cellulite, smooth skin and inches lost from the buttocks, thighs and stomach are the order of the day.

Sounds good to me!

For more info, visit www.hypoxi.co.uk.

Ginger & Lemon Tea

2011-01-19T14:19:00.000-08:00

To kick start your mornings this detoxifying drink will warm you up as well as give your body a break from the highs and lows of consuming caffeine.

Juice of ½ a lemon

1cm of freshly grated ginger

400ml boiling water

Agave or honey to taste

Put the lemon juice and ginger into a jug and pour over the water. Leave to infuse for 5 – 6 minutes then strain into a large mug. Add a dash of honey to sweeten if desired.

Sit back, relax and enjoy.

Let's get physical with Kick Boxing...

2011-01-16T11:10:00.000-08:00

Kick Boxing is the combination of boxing with kicking. Like many other forms of martial arts it great for self defence. Used properly, it can be useful to disarm an attacker long enough for you to run away. However, it is best used as a form of exercise to keep yourself fit and healthy.

It is a high-intensity, high-impact form of exercise so it's probably not a good idea to plunge in to it after a long stint as a couch potato! Kickboxing not only keeps you fit but you can burn up to 450 calories per hour; the kicking and punching motions can help reduce stress; further, it can help with balance, co-ordination, confidence, endurance and flexibility.

Change – Is it a Good Thing?

2011-01-12T10:04:00.000-08:00

A few years back, when I worked in the city for a large bank, they were always going on about change and how important it is. This usually meant redundancy! I missed it twice but got caught in the net the third time around. By this time however, I was fed up with the corporate world and wanted to leave anyway.

When I got my redundancy confirmation, I was elated and when I left at the end of January 2005, it was a turning point. Instead of seeing redundancy as a bad thing, it opened my eyes to what else I could do. I could see what was possible. It was new, exciting yet frightening all at the same time. I had no clue as to what would happen but all I knew is that my days in the corporate world would come to an end one day. Since then any work I have done has been on a contract or temporary basis only. The thought of being a ‘permie’ and having to go through performance assessments every quarter just fills me with dread not to mention all the back stabbing and one-up-man-ship. Me and office work just doesn’t go. Square peg and round hole springs to mind. I just don’t fit.

So, yes, change is a very good thing if you view it with a fresh open mind. I’ve had my challenges and I’m facing some major challenges even to this very day. It is not all plain sailing but if you have faith, a strong belief and persistence, then you can make a positive out of what seems like a negative whether it is redundancy or a major health challenge.

Let's get physical with martial arts...

2011-01-09T11:59:00.000-08:00

I remember many (many) moons ago being taken to my dad’s karate club. I recall walking into warm smelly hall full of sweaty men. Apart from that I do not remember much else. I think I was bored! Anyway, karate is a martial art that means…

‘… Empty hand and refers to a karate student's ability to offer a defence without the use of weapons’.

I have been at the receiving end of my dad’s karate punches. He was doing it for fun, you know as dad’s do, but I did not find it funny at all…it blooming hurt. Thankfully, he did not do it again.

As with all martial arts, karate is a form of self protection and the aim is to disarm your opponent to give yourself sufficient time to leg it! It is an excellent way to get fit but for many who practise it, the meaning goes far beyond self defence. To those who practice often, karate, like yoga is a spiritual practice. The modern Japanese style of training focuses on fearlessness, perseverance and leadership skills. When used as a form of sport, it takes on a different meaning; exercise and competition.

There are different levels or stages of karate and each is rewarded with a belt. The highest I know of is a black belt but I think it goes beyond this.

Keeping fit does not have to be strenuous when you can take up a practice such as karate that teaches self discipline, spirituality and sport all rolled into one.

Beauty Breakfast

2011-01-05T13:57:00.000-08:00

This recipe was given to me by one of my tutors at college. I have never made it myself because it contains yogurt, but for those who can digest yogurt it is great as an energy booster, it promotes good digestion, flawless skin and help with regular elimination.

The recipe requires minimal preparation and is ready to be eaten in the morning.

Before you go to bed, take a tub of live yoghurt and mix it with orange juice to form a shake. Throw in handful of porridge oats or soaked oat groats, flaxseeds, small handful of chopped prunes, sunflower seeds and a couple of chopped apricots. Leave in the fridge to ferment overnight and eat in the morning on its own or with a handful of mixed berries, sliced banana or a chopped apple.

Experiment with different juices or water, seeds and nuts.

Helpful tip: If you cannot stomach live yogurt, substitute it for cashew or coconut yogurt.

Easy Post Christmas Detox

2011-01-01T09:14:00.000-08:00

Detoxing is the buzzword that springs to everyone’s mind at the start of a New Year and many companies have jumped on the ‘detoxing’ bandwagon but what does it actually mean?

Our bodies naturally eliminate toxins from our bodies through the skin, lungs, colon, kidneys and the liver. You will probably hear the medical profession say that detoxifying is a waste of time because our bodies do it naturally, but with our modern day lifestyle and the constant bombardment of environmental toxins, our bodies need as much help as it can get.

A build up of toxins usually results in poor health. If your liver or digestive system is struggling to cope, the excess may be thrown out via the skin leaving you covered in spots. Other health problems can be seen in the form of water retention, feeling bloated, excessive gas, headaches, constipation or diarrhoea and weight gain. So think of detoxing as a ‘spring clean’ that can be done anytime. If you spring clean your home or car, you can spring clean your body.

So what are the benefits? Increased energy and vitality, better concentration, better sleep, glowing skin, an easing of headaches, migraines, muscular and joint pain and of course, significant weight loss. What a bonus for something so simple!

There are many ways to approach detoxing some more complex than others but the first port of call is what you eat. Processed, fatty, sugary and dairy foods are acid forming which can lead to health problems as outlined above. To balance this out seek out foods that will help alkalize your body.

Water. Our bodies are 70% water but yet we still do not drink enough if it. As well as being involved in just about every process in the human body, water helps maintain normal body temperature and is essential for carrying out waste materials.

Fruit. Fresh fruit not only tastes good when in season but they also contain beneficial nutrients and fibre and are relatively low in calories. The fibre in fruit is easy for the body to digest and provides bulk in the colon, thus easing constipation and bloating.

Vegetables. There are many ways to prepare vegetables so please don’t think you are limited to boiling, steaming or eating veggies as crudities with hummus. Vegetables can make a complete meal that is high in nutrients, filling and low in fat.

Living foods. Sprouted foods such as alfalfa, buckwheat, sunflower, clover, lentils, mung beans, chickpeas, peas and lentils are highly nutritious and contain a whole host of vitamins, fibre and minerals. Sprouts are a great and delicious addition to any salad and are an excellent accompaniment to hearty winter soups.

Juices. Freshly made vegetable juices are liquid gold. As well as quenching thirst, juices are highly concentrated in nutrients that allow your body to assimilate quickly and easily without the need to digest. If you are eating plenty of fibre from fruit, vegetables and living foods, you do not need to worry about the lack of fibre in a juice. Aim for 250 – 300ml 3-4 times per week or daily if you are really motivated.

Milk Thistle. Milk thistle is an excellent herb that protects the liver from pollution and toxins. It prevents damage from free radicals that prevent the production of new liver cells. This stuff really works, so go easy if you are new to it.

Incorporate these six foods into your daily life and you will begin to notice the difference within days.

Happy New Year!

2010-12-31T04:59:00.000-08:00

I just wanted to wish you all a very Happy New Year and I hope you achieve all the goals you have set yourself.

Don't give up on your dreams. Set your intention and work towards them. Dream big!

Blessings.
Valerie

Mad about Macadamia Nuts

2010-12-27T14:50:00.000-08:00

I want to start by saying that macadamia nuts are expensive! But they are delicious. They are pricey because of the process in having to remove the tough outer shell.

These nuts are great as a healthy snack. They are creamy, crunchy and contain a high percentage of monounsaturated fats. The nuts also contain protein, dietary fibre, minerals, vitamins, and phytochemicals. Minerals include: potassium, phosphorus, magnesium, calcium, selenium, zinc, copper and iron. Vitamins include: B1, B2, B5, B6, vitamin E, plus niacin and folate. Phytochemicals include: antioxidants, polyphenols, amino acids, selenium, flavanols and plant sterols. Macadamia nuts are also free from cholesterol.

Why opt for a bag of potato crisps with no nutritive value when you can eat a handful of macadamia nuts and reap the health benefits? The best thing is, when you include nuts in your diet, you have a greater chance of losing weight and keeping that weight off! So, how does that work you ask? Wel...

A dietary trial at Harvard University compared a low fat, low calorie diet with a low calorie diet containing fat from nuts and olive oil. Over 12 months both groups lost an average of 4.5kg with the diet containing nuts more successful in keeping weight off after a further 6 months and the participants showed no change in blood pressure. The summary concluded that healthy fats can be part of a weight loss program. When adding fat calories to a reducing diet it is essential to choose foods such as nuts that are rich in monounsaturated fats, vitamins, minerals, dietary fibre, flavour and phytochemicals. Source: Australian Macadamia Society.

There you have it. Proof that eating nuts CAN help you shed pounds!

How to avoid the Christmas overload and still enjoy yourself

2010-12-24T10:42:00.000-08:00

Christmas is a usually time for over indulgence and indigestion. I recall back to previous years when I used to go over board with the alcohol, chocolates, snacks and everything else I could lay my hands on. When it was all over, I felt awful and needed a detox, only back then I didn’t know anything about detoxing!

You still can enjoy Christmas and indulge. There is no need to go over board. Have what you want but just eat less of it. It is really that simple. Alternatively, make everything you eat from stratch. That way, you will know exactly what has gone into it and you will avoid hydrogenated oils, white refined sugar and wheat flour and a whole host of chemicals to boot. So much better for your health.

You can also add nuts, dried fruit, quality chocolate preferably dark and finger foods such as vegetable crudities, whole grain crackers and kale chips (vegetable crisps made out of kale) with home made dips and spreads. All these do not necessarily take long to make. Prepare as much as you can in advance to save time.

Keep alcoholic drinks to a minimum to avoid hangovers. Too much alcohol is dehydrating; this is why you end up feeling terrible the next day. Your body is totally depleted and your liver has been working overtime to get rid of the excess alcohol. To avoid this scenario, drink loads of water throughout the day or herbal teas (avoid caffeine) and take milk thistle. Milk thistle is a herb that helps protect the liver from damage from external toxins.

If you have no time to make your own, there are so many quality alternatives to what is available in the supermarkets so take your time and explore all the options. Your best bet is health foods stores such as Whole Foods, just remember to read the label of what you buy and watch out for fat, salt and sugar.

Take note of these simple steps and you will save your body from a lot of stress. Happy Christmas!

Take a deep breath...

2010-12-21T04:36:00.000-08:00

Believe it or not but many people do not breath properly. Until I took up yoga where deep breathing is a fundamental part of the practice, I was amongst the millions who shallow breathe on a daily basis.

Breathing from the abdomen rather than the chest allows us to take in more oxygen to the body. Oxygen is needed for proper brain function, cellular respiration and cell metabolism. Further, shallow breathing does not allow the body to effectively clear carbon dioxide.

Good breathing increases energy levels, lung capacity and function and helps release stress. How many times have you breathed deeply when trying to calm down? It is almost an automatic response, so instead of waiting until you are stressed, breathe deeply more often so you might not get as stressed!

Practice taking deep breaths for a few minutes, several times per day. You can do this anywhere. A good time is when you are at work or travelling home on public transport.

Breath in deeply using your abdomen, hold for the count of ten and release slowly. Repeat once or twice more. It is helpful if you are sitting down because you might get dizzy due to the increase in oxygen in the blood stream. If you practice this technique regularly, the dizziness will subside.

Go on, breathe!

Red Pepper & Pine Nut Sauce

2010-12-17T12:31:00.000-08:00

This is a simple recipe that takes only a few minutes and can be served with almost anything. Great on a nut roast for the festive season!

1 red pepper, seeded and roughly chopped

1 tablespoon olive oil

1 tablespoon pine nuts

1 tablespoon apple cider vinegar

5-6 leaves fresh basil or 1 teaspoon dried

1 clove garlic, crushed

½ teaspoon agave

Pinch salt

Pinch allspice

Throw all the ingredients into a blender (except basil leaves) and blend until smooth. Add the basil leaves and blend for a few seconds more. You want to have flecks of basil.

Lightly warm and serve on whole grain or courgette pasta, rice, nut loaf, home made vegetable burgers or sausages, mixed streamed (or raw) vegetables or quiches.

For a richer more intense flavoured sauce: roast the red peppers and discard the skin & seeds, toast two tablespoons of pine nuts and add a dash of cayenne pepper or smoked paprika.

Do you have a dodgy gut?

2010-12-14T10:24:00.000-08:00

Ok, I say dodgy, but what I really mean is IBS.

Irritable Bowel syndrome (IBS) is probably one of the most common digestive disorders. Doctors will diagnose IBS when all other probabilities have been explored and ruled out. Essentially, it is a get out of jail card that is played when doctors cannot explain what is going on.

IBS is where the rhythmic contractions of the digestive system are thrown off balance, they become erratic and uncoordinated. This then causes problems with the movement of waste materials and leads to a build up of toxins and mucus.

Some of the symptoms of IBS include, gas, bloating, diarrhoea and/ or constipation, pain and mucus in the stools.

Factors such as food allergies, a disturbance with gut flora and misuse of laxative or antibiotics can cause IBS but I believe stress is one of the biggest causes. So many of our emotions are held in the abdominal region without us even realising it and until these emotions are unlocked and released it is likely that the IBS will not fully subside.

To help ease the symptoms, eat foods that contain fibre; fruit (including dried), vegetables, oats and whole grains and top up with mucilaginous foods such as flax seeds, aloe vera and okra (ladies fingers). Drink lots of pure fluids and limit consumption of highly refined foods (white sugar & flour, hydrogenated fats, carbonated drinks and fried foods). Also reduce or eliminate alcohol, coffee and tea (herbal tea excluded). Also, take pro or pre-biotics to build up the good bacteria. Pre-biotics include fermented foods such as kombucha tea, soya products (soya sauce, tempeh) and sauerkraut.

Lastly, deal with stress! I think this is so important because stress may increase symptoms. So, consider gentle exercises that encourage realxation. Try deep breathing for instance. Yoga or Pilates helps with this or if you prefer something more strenuous, try high impact aerobics or even boxing. Punching a bag in a controlled environment whilst thinking about what is upsetting you may help, but the biggest thing you can do is confront the stressor head on and deal with it in a confident, non aggressive manner.

How to get your little darlings to eat healthily...

2010-12-11T13:55:00.000-08:00

Do you sometimes give in to your child's constant badgering for sugary snacks?
Do you find it impossible to get your kids to eat vegetables or try any new foods?
Do you wonder how you can keep them healthy and improve their eating habits?
Is your child a fussy eater?

As a parent, we want what is best for our children. The problem is that we are sometimes tempted to give in to our children's demands for unhealthy foods even when we know it is not good for them - we may tell ourselves it's just a little treat, it's not every day, a little of what you fancy does you good. But deep down, we may worry that we are not doing the very best for them.

Why not join me for this workshop and learn:
What are the best foods for your kids
How you can encourage them to try new foods
How you can optimise your child's brain function
How you can enhance your child's diet for health, energy, learning & mood

Where & When:
James Allen's Girls' School,
East Dulwich Grove, Dulwich South London
Tuesday 18th Jan 2011
Ticket price: £10 or £25 for three

Buy tickets via PayPal now!

What's good about Maca?

2010-12-08T18:53:00.000-08:00

Being passionate about food and its application to health and wellness, I always have my head in a book or a magazine or both! It is because of my thirst for knowledge that I came across a whole bunch of new ‘superfoods’. The term superfoods has been used and abused by the mainstream food industry that has used it to boost sales of their not so brilliant products.

To me superfood means a food containing several beneficial nutrients including carbohydrates, fats and proteins. Basically, if you were stranded on an isolated island and all you had was one particular ‘superfood’ to eat, it would sustain you because it has everything the body needs to function at an optimal level.

Maca is a herb and is classed as an adaptogenic. Adaptogens are thought to help the body to adapt to increased stressors.

Maca contains high amounts of vitamins, minerals, enzymes and all the essential amino acids . It also has an impressive array of minerals, particularly calcium as well as trace amounts of vitamin B12; which is difficult for vegans to obtain as it is mainly found in animal products.

Maca is just one of those wonderful foods that I have come to love and use often in my non diary mylkshakes.

Let's go Rock Climbing

2010-12-05T16:49:00.000-08:00

After I left school I embarked on a Youth Training Scheme (YTS) and one of the requisites of the programme was a compulsory team building week in Wales! There were a number of exercises and tasks to complete each day and all were designed to build trust and strengthen working relationships.

The trust factor played a massive role when we had to climb up a small mountain. I recall looking up and breaking out into a cold sweat but at the same time feeling very excited. I remember getting to the top and thinking, thank goodness! I was severely out of breath but I felt great. Of what I can remember, the view was breath taking.

Rock climbing is challenging, different and exhilarating. Its hard work climbing up a rock face because you have to co-ordinate all your senses along with your hands and feet. All your fears show up in a big way as well, but that’s what makes it exciting!

If you ever get a chance to go rock climbing, I would say put aside your fears and Just Do It! It’s fantastic for co-ordination and balance and it will work muscles you never knew were there!

No Egg Nog

2010-12-02T15:55:00.000-08:00

If you do not drink but still fancy something indulgent over the festive period, then look no further. This drink is rich and creamy and you can enjoy it minus the hangover!

1 cup almond, hazelnut or Brazil nut milk

1 tablespoon cashews (soaked 1-2 hours)

1 vanilla bean pod

1 teaspoon vanilla extract

¼ teaspoon nutmeg

¼ teaspoon cinnamon

2-3 medjool dates

Pinch salt

Blend all the ingredients in a high powered blender until smooth and creamy. Pour into a tall glass with ice, sprinkle some nutmeg or cinnamon on top, insert a straw, and enjoy! Alternatively, chill for a few hours.

Valerie’s tips: If you do not have a high powered blender, just scrape out the seeds from the vanilla pod. You can also opt for a lighter version using seed milk; sunflower, sesame or hemp seeds are good. Use ¼ cup of seeds to 3 cups water. Soak the seeds overnight first. To stop the milk from separating and to give it a creamier texture, blend in 1 teaspoon of non GMO soya lecithin powder. Use agave or honey to sweeten if you do not have any dates to hand.

Delish!

Vegetable Chilli

2010-11-30T03:43:00.000-08:00

Perfect for warming you up on cold nights!

½ cup dry kidney beans (soaked overnight)

1/3 cup sliced mushrooms

1 red onion (chopped)

1 red pepper (chopped)

1 carrot (diced)

4 fresh tomatoes (roughly chopped)

5 pieces of sun dried tomatoes (soaked and chopped into small pieces)

1 teaspoon tamari or soy sauce

1-2 teaspoons chilli powder

¼ to ½ cup water

Sprinkling of dried or fresh herbs of your choice (i.e. basil, coriander, thyme, marjoram)

Salt, pepper

Place the kidney beans in a large pan, bring to the boil, turn down the heat and simmer until cooked. Drain the kidney beans and add all the ingredients (except the herbs) back into the same pan along with ¼ cup of water. Turn up the heat to just boiling, then lower the heat and simmer for 20-30 min.

If the mixture is still too dry, add more water but not too much as you don’t want a thin sauce.

Once cooked, add the herbs and season to taste.

Serve with warmed whole grain pitta bread, brown, black or red rice, sprouted wild rice if you want to go 50:50 raw & cooked, whole wheat cous cous or quinoa accompanied by a mixed green salad. Quinoa can also be sprouted if you want to continue eating some raw foods in winter.

NB: You can use canned kidney beans but ensure they are in water with nothing else added.

The good thing about this recipe is you can omit or add any kind of vegetable of your choosing. Go mad and experiment!

Enjoy!

All about Chickpea Sprouts

2010-11-27T17:40:00.000-08:00

Anything that can be sprouted is known as a ‘living’ food. This is because they still contain the life force that made them sprout in the first place, so when you consume them, you are taking this life force into your own body.

Chickpeas are mostly used in Middle Eastern dishes i.e. hummus and falafels and Indian dishes such as curries. They are very versatile and have a beautiful nutlike taste and buttery texture. When sprouted, they are crunchy and add a nice ‘meaty’ texture to salads. Out of all of the beans I used to sprout, chickpeas were the only beans I hardly had a problem with as I found them more digestible.

Sprouted chickpeas are an excellent source of fibre, and carbohydrates. They are rich in protein, iron and the vitamins A and C. They are also high in calcium, manganese, magnesium and potassium. Research has shown that chickpeas (both sprouted & cooked) can help lower cholesterol, provide energy and stabilise blood sugar.

You can make raw hummus, falafels or a spicy curry using sprouted chickpeas or you can mix them with your favourite herbs and spices and eat them as a snack. Sprouted chickpeas are available in some supermarkets and can be found in the fridge in health food stores; alternatively, you can grow your own (it's cheaper!).

On the Rebound?

2010-11-24T16:34:00.000-08:00

Ok, I'm not talking relationships here, but the mini trampoline!

I learnt about rebounding as a form of exercise when I was studying my for nutrition qualification. I thought, yes, that sounds fun, but with little storage space, I didn’t want to buy a one and have no where to put it. However, if they had a rebounding class at the gym, I would so be there!

Rebounding is great for:

Leg strength, perfect if you have knee injuries because there is less stress on the joints.

Cardiovascular fitness uses about nine calories a minute, comparable to exercising on a treadmill.

Healthy bones NASA prescribes rebounding as the ideal exercise for astronauts to prevent a loss of bone mass, owing to the absence of gravity in space, and help them recover from space flight.

Balance and coordination Research suggests that rebounding may improve "kinaesthetic awareness" - your sense of where you are in space. This is very important in preserving balance and preventing falls later in life.

Cellulite The American Institute of Reboundology claims that it has a positive effect on the body's lymphatic system. Lymph flow increases by as much as 15 times, improving circulation, skin tone and detoxification.

Extracted from The Guardian, 26 April 2008.

A Star of Tomorrow?

2010-11-18T02:31:00.000-08:00

It all began when I bought my partner tickets to the Body Power Expo in Birmingham in May 2010.

The Body Power Expo is essentially a body building and fitness show aimed at people like me who are very much into fitness and health. It was the first time I had actually heard of the show and thought my partner would like it. It was his birthday treat.

I started my exercise routine 10 or so years back when I was unhappy with my shape and weight. I literally had to force myself into the gym but once I had made the commitment to join I was hooked. It takes a lot of motivation to get going but once you are there, you really do begin to enjoy it…well, I do anyway :)

Anyway, back at the show, we were walking around and came across a stage where they were holding a number of fitness competitions, one of which was a body building show. We didn’t realise it was on and I got quite excited at watching all these men flexing their muscles and looking…well, pretty awful with all that fake tan on, but none the less, I was intrigued.

My partner asked the guy sitting next to him if the ladies round had been on and he said yes, so we had missed it. We carried on watching anyway and to our surprise, the second round for the Body Fitness ladies round was up next. My partner was (as you can imagine) getting rather excited!

On walked 6 ladies in their one piece swimsuit and started doing the compulsory quarter turns. As I watched, the first thing that came into my head was “I can do that” and so the seed was planted.

After exercising for so many years, I was at a stage where I was looking for more…a challenge if you will but I had no idea what. I looked at triathlons, treks, 10 runs etc. but nothing was gelling until I went to the Body Power expo.

On the way back from the show, I was buzzing. I had a new goal, a new focus… something to aim for, now all I had to do was get a structured training programme going so I could sculpt my body into how I wanted it to look. I had a few mentors (both virtual and physical) where I thought, yes, I would like those arms, those legs, the toned 6 pack stomach and so forth but in the end, I realised that no matter how much I liked someone else’s arms or legs, my body wouldn’t look anything like theirs so I just concentrated on sculpting my body. I still looked to them for inspiration however.

When I got home, I looked for a show I could enter on the UK Body Building website and called them to find out more about the Stars of Tomorrow in November 2010. I was told that there was a Body Fitness category which was suitable for newbies like me. Right, I thought, that is the competition I was going to enter. I spoke to my friend and personal trainer Paul McKenzie and he kindly devised a training programme for me.

I started on my 6 week rotating training programme which involved lots of weights and repetitions…the repetitions nearly drove me mad (6 sets, 12-15 reps, 6-7 exercises) I have to admit but I really enjoyed it. I spent a lot of time in the gym as I never wanted to miss a session – it was too important. I started my training in June 2010 and over the months; I saw my body shape change dramatically. I was getting lots of comments as people started to notice the changes.

I dropped a few pounds as well. I was doing lots of cardio and some weight training before I started training for my first competition but I was in plateau and despite all my hard work, my body shape stayed the same. Not anymore!

I learnt all I could from the internet about posing and body fitness etiquette as I had no guide or coach to help me figure out what I needed to do. It was quite bizarre because although there was a lot of information for men, there was hardly anything for women competitors, so I was finding my way around blind and learnt the posing routines by reading the rules and watching videos on You Tube. I was quite surprised by the lack of information but then I guess most women don’t want to enter competitions like this as they think it is about building muscle. It is but only for toning, not bulking up. Besides, it is impossible for women to grow muscles like men unless they are on something dodgy!

Anyway, as the weeks passed, I ordered my bikini, one piece swimsuit and as the countdown to the competition began, I started my beauty preparations.

I also began eating a very strict diet in order to lose body fat, shed excess water and build muscle. I had no idea what I was doing so did my own thing. I ate lots of green vegetation, some fruit, chicken, fish, protein shakes and energy bars. I totally cut out starchy carbs – it was just as well because I don’t really get on with them and I did a detox 3 weeks before the competition. I lost around 9lbs in weight and shed about 6% body fat.

The day before the competition, I stopped eating and drinking by 6pm. I was gasping the next day as I am so used to drinking lots of herbal tea and to wake up and not have any was horrible. Also, as I had not eaten anything for hours I was feeling light headed so in the end I had a tin of sardines and felt much better after that. I still wanted a cuppa though!

On competition day, I made my final preparations, made a packed lunch for myself and my partner (I would eat after the show) and we set off. The traffic was blooming awful and it took us over 2 hours to get there AND the venue was in London! I could have taken the Eurostar to Paris in less time!

Anyway, we got there, I registered and was taken backstage to the (very small) changing room. One the way, I met another Body Fitness entrant and was pleased to meet her and she was very pleased to meet me as we were both first timers and very nervous.

As more ladies turned up, the changing room got quite crowded, but we all got on and had a laugh. There was a lot of waiting around for our turn on stage, so if you are an actor…I sympathise!

As my turn came to be on stage, I was so nervous. As I walked out to the full auditorium, my heart was pumping so hard I thought it was going to come out of my chest!

All along, I wanted third place. I was focussed on that, nothing else. I knew first and second place were probably unrealistic for me at this time, so when I got third place, I was ecstatic! Watch the videos. I am number 12, second on the right.

I am feeling very confident and very proud of myself. The motivation, determination and discipline was what it took to get me there. Once the competition was over, I thought, ok now what? But there are more competitions in 2011 and second and first place are all to play for!

Now I have had this experience, I know how to prepare better for next time. It’s a good way to learn because from watching the videos I can see where I need to improve on things, so this has truly been a remarkable experience.

Video 1 Bikini Round

Video 2 One Piece Swimsuit Round

Video 3 Receving my trophy

The easiest ice cream ever!

2010-11-16T14:28:00.000-08:00

Despite this ice cream being the easiest thing ever to make, the first time I made it; it bought my juicer to a grinding halt! I guess my juicer is rather old and couldn’t hack it!

All you need is:

2-3 frozen bananas

That’s it! Make sure you slice them before freezing to make processing easier.

Allow the bananas to defrost for a few minutes then process in a ‘strong’ food processor or blender until it looks like Mr Whippy Ice Cream. If you have a Champion Juicer, there is no need to slice the bananas. Just push through with the blank blade on.

Serve as is or with a berry sauce. How yummy and easy is that! Even better when served with a warm chocolate fudge brownie…raw of course!

Lip smacking indulgence!

Wonderful Mung Bean Sprouts

2010-11-13T13:24:00.000-08:00

Most people will cook mung beans but did they can also be sprouted. Mung bean sprouts are usually found in Chinese dishes, namely stir fries but you can also sprout them at home or buy them pre-sprouted.

When I first started sprouting, mung beans along with aduki beans, puy lentils and chick peas were my favourites. I use to sprout them every week and have them in a mixed salad for lunch a couple of times a week.

When beans are sprouted you can eat them as they are, there is no need to cook them. Sprouted mung beans are a rich source of protein, vitamins A, B, B12 and C and the minerals calcium, magnesium, phosphorous and potassium.

Like most beans, whether cooked or sprouted, bean sprouts can be difficult to digest and may cause digestive discomfort, bloating and gas. Digestive upset was why I stopped with the beans and moved to seed sprouts instead. On the other hand, if you have a cast iron stomach, then fill your boots as they are highly nutritious. They are so versatile you can add them too warmed soups, add a few to a smoothie, throw some over your main meal or a salad where they add a nice crunch.

Mung beans spouts are available in health stores and some supermarkets sell a mixed variety but they are so easy to grow and cost much less to do so!

Let's go skipping!

2010-11-09T14:22:00.000-08:00

Skipping is an excellent cardio workout. I used to go to a circuit class many years go, that had skipping as one of the circuits. I really enjoyed it actually. I was going to buy a skipping rope to take with me when I went to Living Light in June, but instead found Exercise TV whilst on the internet.

The best thing about skipping is that apart from the small cost of a skipping rope, it’s basically, free! You can do it anytime of day or night within your home or even in your garden. And the best thing? No monthly gym fees!

Skipping is perfect for increasing and improving fitness levels, agility and coordination. It helps increase bone density and tones your legs, thighs, calves and butt! It burns more calories than walking and helps you develop a more efficient energy system.

Calories burnt during a typical 10 minutes session is approximately 60-80. This will vary according to the level of exertion and weight. So in an hour you could potentially burn between 500-800 calories. Humm! I think I’ll invest in a skipping rope!

What is macamix?

2010-11-05T11:16:00.000-07:00

I just wanted to give you the low down on a new product that I have had the opportunity to sample.

I was contacted by my friend and colleague Jorge (pronounced George) about a new product he was selling. We met and he told me about Macamix. Now, I normally use plain maca in my milkshakes and smoothies but Macamix took my shakes to a whole new level! I made my usual banana shake with almond mylk, sweetened with dates and added two heaped tablespoons of Macamix. Oh my life! My shake was rich and creamy and had a beautiful malty taste. If you remember Horlicks and loved that, then you will definitely love this!

Although it can be taken anytime, the best time to have it is at breakfast. Macamix not only contains a large number of nutrients, but it is also an excellent source of protein. When you have protein for breakfast, you are less likely to snack because your body will be satiated. When I made my mylkshake using Macamix, I was satisfied until lunchtime and I am a big snacker!

I think it goes best with almond, Brazil and hazelnut milk but do experiment with other dairy and non dairy milks of your choosing.

Read more about Macamix and its magical properties here.

Fit to Fly?

2010-11-02T15:12:00.000-07:00

When I heard about a new exercise called Jukari where you exercise in a contraption called a Flyset, I was intrigued to say the least. I am the kind of person who likes to mix up her exercise regime now and again to keep it fresh and interesting. I would love to try this out, but the only place I know its available is at the Reebok Sports Centre in Canary Wharf! Not exactly on my way!!

So what is it about? Have a look at this 40 second You Tube clip and I think it will tell you everything you need to know. It looks such fun. If you have been lucky enough to have taken a class, please write to me and let me know what it is like.

Easy Beetroot Salad

2010-10-31T12:16:00.000-07:00

All you need to do for this is grate all the ingredients, toss in some orange juice, small amount of cold pressed virgin olive oil and a pinch of salt and voila! Instant salad.

1 beetroot, shredded
1 medium carrot, grated
½ bulb fennel, shredded

Pile onto a plate and enjoy with a mixed green salad.

How easy is that?!

Attention: Yo-Yo and Frustrated Dieters!

2010-10-29T09:13:00.000-07:00

“Eat ‘junk’ food, LOSE WEIGHT, have glowing skin PLUS get a massive energy boost…ALL in 3 hours?”

NOW BOOKING!

Comfort Foods, Live Food Class

Saturday 20^th November 2010

Time: 2 – 5pm

Location: Clapham, South London

Dear Friend:

Are you having a hard time losing those stubborn pounds?

Are your cravings driving you insane and keeping you from reaching your ideal weight?

Is your health…or lack of it, stopping you from doing the things you long to do?

Perhaps you long to fit into that slinky dress you have been eyeing up and feel depressed when you look in the mirror and see that you are far from being able to wear it

You have recently had a baby and you can’t shift the post pregnancy weight no matter how hard your try

Don’t despair! It is possible to eat your favourite foods, burn the fat, get that A-list celebrity body, boost your health like you would never believe AND enjoy amazing HEALTHY food! Did I say healthy and amazing in the same sentence? Yes I did!!

Let me show you the way!

Ok, perhaps losing weight in 3 hours is a slight exaggeration but...

When I first learnt about nutrition, I was blown away. I had no idea how much food affected my health. I was essentially blinded to the reality. Gradually though, I changed the way I ate and do you know what?...The excess fat I was carrying around just melted away and the thing is I didn’t even realize until I put on a pair of trousers that I hadn’t worn for a while and they fell off me!

It really did happen this way and all I did was decide to change my lifestyle.

Are you ready to do the same?

If so, then join me in the Comfort Foods live food class where you will learn how to make some of the most enjoyable comforting foods and not feel bad about it!

Why?

Because this food is not only superbly delicious, but it’s healthy as well. Whoo hoo! You CAN have it all! Great health, fantastic energy, soft glowing skin that will make your friend jealous PLUS get that bikini body!

Tell me more Valerie!

In Comfort Foods, you will learn how to make:

Old-fashioned Chocolate Milkshake

Vegetable Platter with Sour Cream and Chive Dip

Garden Burgers with BBQ Sauce

Coleslaw

Crispy Onion Rings

'Steamed' Greens

Peach Cobbler

Allergy notice: All dishes are made in an environment where there are lots of lovely nuts and seeds.

PLUS you get all this:

3 hours of teaching with me, a copy of all the recipes and a sample of each dish PLUS a Q&A session where you can ask all the questions you like and if there is any food left, you can take some food home with you, so bring a small Tupperware box just in case! I can’t guarantee that there by anything left to take however!

So how do I make all this in such a short space of time? I won’t reveal all my secrets but I can tell you that all the dishes are scrummy, yummy and healthy and will make you feel like the million dollar woman! Ok, perhaps that is taking things a little too far, but you will be a different person after what you learn by coming to this class.

I can guarantee you will walk away amazed, excited and full up!

Class Date

Saturday 20^th November 2010

Class starts promptly at 2pm and will finish at 5pm. Doors open at 1.30pm.

Ready? Don’t delay… Click here to learn more and book your place. Whilst you are at it, I encourage you to have a look at details of the next class on Saturday 11^th December. If you are worried about how you are going to cope at Christmas, then you will definitely want in on the Divine Desserts Class. Learn how to make and enjoy the most fabulous desserts that will have your taste buds jumping with delight! You CAN truly have your cake and eat it!

Once your booking is confirmed, you will be sent a confirmation receipt along with details of venue location, parking and public transport. Please ensure you read the terms and conditions before booking.

Want to pole dance?

2010-10-26T13:13:00.000-07:00

Before you run away, just let me say that pole dancing has taken off around the UK in a big way. I was going to sign up to a course earlier this year, but due to unforeseen circumstances, I could not commit at that time. It is something I want to do and I will do it, I just don’t know when.

All I can say is this video speaks for itself. If I tried any of those moves, I think I would end up with a few broken bones!

Have you watched the video? Now can you see why I would love to do it? I cannot think of a more fun way to get fit. If you don’t want to do it on your own, you can go with a friend or a group of friends and really have fun galore.

Normally you would sign up for a course between 6 and 10 weeks (once per week) and prices vary from one region to another. There are loads of schools out there, so if you fancy giving it a try, I would say the best places to research are those nearest to where you work or close to home if you can find a weekend class.

When I eventually sign up for a class, I’ll have someone film me (if it’s allowed) and you can chart my progress through the weeks. Watch this space!

Yummy Kale Salad

2010-10-22T12:11:00.000-07:00

Out of all the salads greens I buy regularly, kale was not among them, until recently that is.

Once again, this recipe is not mine but it is found in so many raw recipe books, each with a different slant but essentially it is the same, so I have put my own slant on this one! It is so tasty and surprisingly, it fills you up.

This makes enough for one very large serving or two smaller servings.

1 bag of shredded curly kale
2 tablespoons olive oil
2 tablespoons lemon juice
½ teaspoon sea salt
1 medium tomato, seeded and diced
1 medium sized avocado, peeled and diced
Dash hot smoked paprika
Teaspoon pine nuts

Put the kale in a large bowl, pour over the oil, lemon juice and salt and gently massage until it takes on a wilted looked (it will look like its’ been steamed) and the leaves are glossy. Add the diced tomato, avocado and paprika and mix thoroughly. The paprika adds a nice spicy after taste but not too much.

Serve on a beautiful white china plate and sprinkle on the pine nuts.

Enjoy!

Done With Dieting Teleclass. Where you there?

2010-10-20T08:16:00.000-07:00

If you didn’t manage to make it to the live call on Tuesday, no to worry because the recording is now available for you to listen to.

Click here to get access to the recording.

I recommend that you listen to it now because I packed the call with lots of great tips that will enable you to break free from the diet.ing trap and learn how to lose those stubborn pounds, become slimmer and fitter all without the struggle!

I also unveiled details of a powerful group health programme starting very soon that will completely transform your life. This is being offered at a ridiculously low price and one that will NEVER be repeated EVER! That is guaranteed! This is a comprehensive programme that will give you the keys to a healthy and ENJOYABLE life. I will guide you through the well researched, tried and tested way of eating and WHY, the right type of exercise to turn your body into a lean mean fat fighting machine and other lifestyle changes you NEED to make in order to set yourself up for success.

Having done it myself, I know that weight loss isn’t hard but it is still an ongoing battle if you do not have all the correct information to hand and as you know most weigh’t loss programmes omit several pieces of the puzzle and they do this so you fail and keep going back for more!

For the first 4 people to sign up, you will receive a fabulous bonus, but you need to take decisive action.

To take advantage of the incredibly LOW ONE TIME offer, go here and listen to the reording now: Click here to get access to the recording.

Remember, there are only 15 spaces and once they are gone, they are gone!

PS: This is the ONLY time this programme will be offered at such an affordable price, I CAN guarantee that. This programme is powerful because it's a combination of group coaching and support and the all important accountability to me! Why not sign up with a friend or family member so you have each other for support strength in numbers right? All the information you need is right here: Click here to get access to the recording.

Help! I can't control my cravings!

2010-10-19T14:02:00.000-07:00

If you have strong cravings for sweet, salty or fatty foods, the chances are that your blood sugar is out of balance.

Low blood sugar otherwise known as hypoglycaemia occurs when sugar in the blood reaches an all time low. Symptoms of low blood sugar can vary and it may be possible for a person to display more than one of these symptoms: light headedness, sweating, sleepiness, headaches, shaking, irritability, aggressiveness, fainting, craving for something sweet, lack of concentration and anxiety. The severity of these symptoms depends on when the last meal was eaten and the type of food consumed.

More often that not, low blood sugar is caused by a poor diet. Soft drinks, refined carbohydrates, sugar, poor quality chocolate, tea and coffee give a rapid rise in blood sugar which is quickly followed by a crash. So, if you are suffering from one of the described symptoms, know you have not eaten for a while and you consume something that is high in sugar or refined carbohydrates, the chances are you will feel ok for a while, but then the cycle will happen all over again because you have not eaten anything to stabilise you blood sugar. If this pattern continues for long enough, the risk of type two diabetes is greatly increased.

The best solution to controlling blood sugar is to gradually change what you are eating to foods that will keep you feeling fuller for longer and will stabilise blood sugar. If you like cous cous, change to wholewheat cous cous. It tastes exactly the same. If you like rice, why not try red rice? It has a lovely nutty taste and once you try it you might find that white rice is not that appealing anymore. If you are a pasta lover, try alternatives like rice, kamut and spelt pasta. Again equally delicious just without the side effects. Oats are also ideal.

I cannot emphasis good quality organic protein. Tofu, eggs, fish, dark green leafy vegetables (i.e. kale, watercress, spinach) and nuts and seeds. Bog standard cereals (which look and taste like cardboard) have no nutrients (if very little) that will satisfy you. This is why most people who eat cereal eat more than one bowl and are hungry a couple of hours later. If that happens to you, think about adding some nuts, seeds and fruit or change to whole grains cereals which are already a great source of protein, for instance, quinoa puffs or flakes with rice or nut milk. You can also include things like scrabbled eggs, whole wheat toast with nut butter (cashew, brazil, almond etc) or a green smoothie made with a nut or seed milk, bananas, dates, and at least two cups of a dark leafy green. Not all at the same time of course!

Be prepared and take something to snack on with you so you don’t get caught out. Nuts, seeds, fresh fruit, vegetable crudités, oatcakes, whole wheat, rye or spelt crackers, or cookies and brownies made from unprocessed nuts, chocolate and fruit.

I cannot emphasis enough the importance of eating food your body can recognise and use to keep you strong, healthy and ensures your blood sugar stays even. You wouldn’t put diesel in your car if it only takes unleaded petrol, so why do the same to your body?

I want something crunchy...

2010-10-15T13:09:00.000-07:00

Give me an apple!

I usually have one as part of my vegetable juices particularly green juices where they add a slight but not too sweet element.

Apples are so common; it is very easy to over-look the unique health benefits. Further, apples combine well with most foods sweet or savoury making them an excellent choice if you are food combining.

Apples contain vitamin C, antioxidants, fibre (in the form a pectin, a soluble fibre) and flavonoids. Flavonoids are found in the skins and flesh of apples and are excellent for heart health, reducing inflammation and help regulate blood pressure.

Studies have shown that apples also help lower the risk of asthma by supporting lung function and lung health.

Now the bad news. Non-organic apples contain high levels of pesticides and are in fact, one of the crops that contain the highest amount. If you do purchase non-organic apples, ensure you ask about the kind of wax used to protect the surface of the apple during storage and transportation. Peeling apples results in the loss of flavonoids which are found just under the skin, so where possible, buy organic or better still if you have your own apple tree, so much the better.

A bit of trivia for you? Did you know that apples are a member of the rose family?

Wanna dance?

2010-10-12T12:24:00.000-07:00

Dancing is a great way for people of all ages to get and stay in shape. Besides being fun, dancing has many positive health benefits. Following are the top 4 health benefits of dance.

1. Flexibility
Flexibility is an important part of being healthy. Dance requires a great amount of flexibility. Most dance classes begin with a warm-up including several stretching exercises. Dancers must strive to achieve full range of motion for all the major muscle groups. The greater the range of motion, the more muscles can flex and extend. Most forms of dance require dancers to perform moves that require bending and stretching, so dancers naturally become more flexible by simply dancing.

2. Strength
Strength is defined as the ability of a muscle to exert a force against resistance. Dancing builds strength by forcing the muscles to resist against a dancer's own body weight. Many styles of dance, including jazz and ballet, require jumping and leaping high into the air. Jumping and leaping require tremendous strength of the major leg muscles. Ballroom dancing builds strength. Consider the muscle mass a male ballroom dancer develops by lifting his partner above his head!

3. Endurance
Dance is physical exercise. Exercise increases endurance. Endurance is the ability of muscles to work hard for increasingly longer periods of time without fatigue. Regular dancing is great for improving endurance, especially vigorous dancing such as line and ballroom dancing. Elevating the heart rate can increase stamina. Just as in any form of exercise, regular dancing will build endurance.

4. Sense of Well-Being
Dancing is a social activity. Studies have shown that strong social ties and socializing with friends contribute to high self-esteem and a positive outlook. Dancing provides many opportunities to meet other people. Joining a dance class can increase self-confidence and build social skills. Because physical activity reduces stress and tension, regular dancing gives an overall sense of well-being.

This article was written by Treva Bedinghaus, Guide to Dance for About.com. Treva is a journalist with a passion for dance. She has a strong dance background in several dance styles, including ballet, tap and jazz. To receive your free weekly email newsletter about Dance, sign up here.

Pesto Stuffed Mushrooms

2010-10-09T12:23:00.000-07:00

Back in January...or was it February...??...I made these for a friend who was coming to visit me for a girly catch up, but that day it snowed and the whole of London came to a full stop. Needless to say, she did not get to try them. It was hard work, but someone had to eat them! Boy, these are so good!

24 small button mushrooms, de-stemmed and marinated for 1 hour or overnight in;

¼ cup olive oil

¼ cup tamari

1 clove garlic, minced

Freshly ground black pepper

Pesto Pâté

2 cups basil leaves, packed

1 cup walnuts

½ cup pine nuts, plus 2 tablespoons ground for garnish

2 tablespoons nutritional yeast

2 tablespoons olive oil

1 clove garlic

Sea salt to taste (optional)

Remove mushrooms from the marinade and pat dry with a towel. Grind walnuts into small crumbs in a food processor and add the rest of the pâté ingredients. Blend until well incorporated, but not completely smooth. Spoon a small amount of the pesto pâté into each mushroom, and top with ground pine nuts. Serve as-is, or warmed in a dehydrator or very low oven for about an hour.

Zingy carrot & orange juice

2010-10-06T06:06:00.000-07:00

I like easy recipes because they take no time to prepare. All you do is grab the ingredients, and juice!

3 medium carrots
Juice of 1 orange

½ inch ginger

Juice the orange on a citrus juicer and pour into a tall glass with ice. Juice the carrot and ginger and add this to the orange juice and mix well to blend. If you have a garden, take your juice outside, sit in the sun and drink.

Pleasure on earth indeed!

Time for a run?

2010-10-03T07:04:00.000-07:00

I admit jogging is not one of favourite ways to keep in shape. I do not even like running for the bus! Ok, running is slightly different from a jog, but you get my point!

In warm sunny weather, jogging is great. If you have a park nearby, you can jog several laps (depending on its size). Most joggers do this, well the ones I see do. Jogging is perfect if you want to challenge yourself and eventually run the Marathon or take part in a charity run.

Before you start any form of exercise, you must warm up your muscles to prevent injury (at least 10-15 minutes). Start with a warm up by stretching and moving your limbs, then begin interval training for instance, jog, walk, jog, walk, and so forth until you are use to it. After a few weeks, you will be able to warm up then start jogging immediately. Build up the number of miles/ kilometres you run and keep an eye on your time if you want to increase speed, endurance and stamina.

Tips to make note of:

Combine running with a healthy diet
Keep well hydrated (especially in warm weather)
Wear properly fitted running shoes
Wear appropriate clothing
Breathe!

To prevent boredom setting in, keep your routine and jog routes varied and set yourself a challenge each week.

Happy jogging!

Are you or do you know of anyone who is affected by cancer?

2010-10-01T01:41:00.000-07:00

Would you like to learn how to boost your immunity so you can prevent disease, stay free from infections and decrease your allergic potential?

Then you will not want to miss out on Patrick Holford's up and coming Say No To Cancer, Infections and Allergies Tour.

Find out how you can prevent disease and put an end to infections using the simplest medicine known to man - food!

Learn how to:

- Stop a cold in its tracks. No more sniffles two or three times a year and you can forget the cold and flu remedies. You won't be needing them after this!
- Boost your immunity to turn your body into a germ fighting machine
- Spot food intolerances and allergies and free yourself from them for good
- Dramatically reduce your risk of ever getting cancer

Don't miss out on this life changing experience and learn from one of the most influential nutritionists in the UK.

Save the date

Sun Oct 17th, 6 - 9.30pm

Venue

The Light Studio, Plough Studios
Units 4 & 5, Nine Park Hill, Clapham Common, London SW4 9NS

Tickets: £15 each (excludes £1 booking fee)

Booking details

Call Biocare’s Ticket Line on 0121 433 8767 and quote Valerie zest4life.

I hope to see you there!

Done with dieting?

2010-09-29T08:43:00.000-07:00

Do you lack confidence because you can’t seem to shed those extra pounds?
Do you feel that being slim, fit and healthy is blooming hard work?

If so, your frustration must be sky high right now and no matter what eating plan you follow, those pounds are not showing any signs of leaving you any time soon.
They seem to be sticking to you like a leech!

If I told you that you CAN melt away the pounds and break through the never ending dieti.n.g yo-yo trap, would your answer be yeah right? Well, it is possible, because I have done it…all without the struggle!

This is why I have put together this brand new FREE teleclass: ‘Done with dieting? How to be slimmer, fitter & healthier without it feeling like it's a struggle’ on Tuesday 19th October 2010 at 8pm.

On this ground-breaking call I'll teach you how to easily shed those pounds without you feeling like all your time and energy is spent getting nowhere.

On this call you will learn:

1) Why low calorie, fat counting and other weight loss diets don’t work

2) What you need to do to keep those out of control cravings in check.

3) How to improve your health and energy in a BIG way

4) How to eat for the rest of your life and ENJOY IT so you can EASILY fit into the clothes you LOVE

If you are ready to make some BIG changes to your life, up-level your game and get back some serious energy back, then you most definitely want to be in on this call.

PS: Don't panic if you can't make the call live, as I’ll send out the recording details so you can listen to it at your leisure. Line numbers are limited so ensure you register right away!

Reserve your spot here.

Loose that belly!

2010-09-28T12:03:00.000-07:00

I’ll never forget the day when my fitness instructor told me “You need to work on your stomach”. That day has haunted me ever since and I only every feel comfortable in a baggy t-shirt and anything else that covers up my mid-drift! I guess he thought he was doing me a favour to get me to work harder, but all it did was make me self-conscious. Oh well…

I found yoga to be the most beneficial way to tone up and strengthen my abdominals so much so I can now do a head stand using only my abdominals to lift up my legs. I’m really happy about that.

I found an excellent website called Netfit that provides guidance on abdominal workouts for beginners, intermediates and those who are advanced, complete with instructions and pictures. I would recommend printing this off and keeping it in a prominent place to remind you to do some stomach crunches daily.

These exercises are easy to do at home and will only take you around 10 - 15 minutes 3 – 4 time a week.

So, let’s get crunching!

In the spotlight: Buckwheat & Buckwheat Greens

2010-09-24T06:51:00.000-07:00

Buckwheat although viewed as a grain is technically a fruit seed related to rhubarb and sorrel. This means it is gluten free and therefore suitable for those who are sensitive to gluten.

Buckwheat contains fibre, magnesium, and manganese. It is high in the flavonoids rutin and quercitin. Buckwheat is a high quality protein and contains all eight essential amino acids.

Buckwheat greens are an economical way to grow nutritious salads greens in the home and because they go straight from the soil to your plate, you are ensuring your body receives a high amount of beneficial enzymes.

Buckwheat greens have a mild refreshing taste and it is loaded with nutrients including, vitamins A, B, C and lecithin. Lecithin emulsifies fat, thus making is easier to digest and is also food for the brain.

Got PMT? Simple steps to help you cope

2010-09-21T08:44:00.001-07:00

Pre-menstrual syndrome (or pre-menstrual tension PMT) is a common disorder among pre-menopausal women. The symptoms can range from mild to severely debilitating. Having been a former suffer of PMS, I am more than aware of the pain and the moods swings that come with it.

According to Marilyn Glanville in her book The Nutritional Health Handbook for Women, around 70 to 90 per cent women of child bearing age, suffer with symptoms. PMS happens either one or two weeks before the period commences. Years ago, the medical establishment dismissed PMS as an ‘all in the head’ problem, but now we know that is a very real physical condition.

It is thought that there are over 150 symptoms associated with PMS but the ones reported most often include: mood swings, bloating, back aches, cramps, cravings, breast swelling and tenderness, personality changes (anger to depression), crying and acne.

So what causes PMS?

Basically speaking, no one really knows. It was thought it could be due to hormonal imbalances because PMS starts after ovulation begins and disappears after it has stopped. However, this theory has been disproved via a number of research tests. So the only other explanation might be due to nutrient deficiencies and lifestyle factors especially if one is feeling tired, run down, stressed and does not keep physically active.

I know from experience, that when I changed from eating processed junk food to a diet that consisted mainly of raw and living foods and started to get active most of my symptoms disappeared. I wouldn’t say I was completely free of symptoms, but the symptoms are so mild, I hardly notice them, therefore, I am not distracted from everyday living.

The best way to treat PMS is the natural way. This includes a change in diet to fruit, vegetables and whole grains. These foods will help regulate blood sugar because the more sugar in the blood, the worse the symptoms. Also, include essential fats, particularly of the gamma-linolenic acid (GLA) variety. GLA helps relieve symptoms and has an important role in glandular function. Primrose oil has been shown to be the most effective fatty acid. Other factors that can help are vitamin and mineral supplementation, herbs and a liver detox to help the liver remove excess hormones from the body.

There is no need to suffer with PMS when a small number of lifestyle and dietary changes can make all the difference.

Berry & Banana smoothie

2010-09-18T06:39:00.000-07:00

I love berries, especially blueberries. When I stepped up and started eating more fresh wholesome food, this smoothie was one of my daily staples. I would add bee pollen to give it an extra shot of protein, B vitamins and essential fats. It’s refreshing, satisfying and of course, delicious!

You will need:

1 punnet blueberries
1 punnet raspberries
1 medium banana
300 – 500ml ½ and ½ of apple juice and filtered water

Put everything into a blender and blend until smooth. Pour and serve. Delightful!

Tip: If you like your smoothies cold and don’t want to add ice, use frozen berries. For a vitamin C boost, add some goji berries. Use water for a less sweet taste.

Find the gym boring? Get walking!

2010-09-14T06:33:00.000-07:00

Living in London and not having a car (no point!), I walk everywhere, especially when in Central London. When it’s warm and sunny there is nothing better than going for a walk.

Walking helps clear the mind and blow away the cob webs. If anything, I would say walking is where you start where exercise is concerned. It is easy and above all free!

When I was working in an office, I use to go out at lunch times so long as it was not pouring down. Sometimes I had no where to go in particular; I just needed to move, so I would take myself off somewhere, anywhere just so I could stretch my legs and get some air. Not enough office workers do this. They might walk to the sandwich shop but that’s about it. When you spend most of your day on your butt, re-balance by going for a walk at lunchtime. Even better, when you come back, take the stairs instead of the lift. You will increase your breathing rate and get the blood pumping around your body giving it some much need oxygen. You'll also get fitter by the day.

Come on, get moving and start walking!

In the spotlight - Lucuma

2010-09-08T06:27:00.000-07:00

Lucuma is a nutrient dense Peruvian fruit. I first heard about Lucuma in 2007 when I started my research into raw foods. Apparently, it is tastes similar to maple syrup. Only the powdered version is available to buy in the UK so if you want to sample the actual fruit, then book yourself a well earned holiday to Peru!

Lucuma is rich in carbohydrates, vitamins, minerals and fibre. It is also high in iron, beta-carotene and vitamin B3 (niacin).

Lucuma is very versatile and can be used in ice cream, fruit coulis, cakes, cookies, desserts, smoothies and milkshakes.

Have Indigestion? How to cope with it

2010-09-03T06:21:00.000-07:00

Indigestion (other wise known as dyspepsia) can be a disorder of either the intestines or the stomach and is normally accompanied by heartburn. There are a number of reasons why indigestion occurs and these are as follows:

Drinking liquids with food – Fluids dilute the digestive enzymes that are required to breakdown food.

Swallowing air – This happens when the mouth is open whilst chewing or talking.

Foods that are irritating to the digestive tract – alcohol, coffee, wheat, vinegar and spicy or greasy foods.

Food allergies and intestinal disturbances such as an imbalance of friendly bacteria can also play a part.

Undigested food ferments in the stomach and the intestines causing gas and bloating. Foods that are difficult to digest are normally the culprits and these include complex carbohydrates such as pulses, legumes and grains. When left unchecked, the toxins produced by the undigested food and bacteria can result in a ‘leaky gut’ (tiny rips in the intestinal lining). The symptoms of ingestion include a burning sensation shortly after eating, belching, gas, bloating, rumbling noises, constipation and abdominal pain.

Surprisingly enough, many think that ingestion is caused by too much acid. If the levels of stomach acid are low, this can often be the cause of indigestion. There is a simple self help test that you can do at home to check if you are low on acid. If you are experiencing any of the above symptoms, drink one tablespoon of lemon juice or apple cider vinegar. If this eliminates your symptoms, you are low on stomach acid. If it makes the symptoms worse then you have too much acid. If you experience a warm feeling, then you have enough acid.

There are supplements you can take for low stomach acid, but the vinegar and lemon juice are very good cheaper options. Other things you can do to help are to eat a diet rich in fibre, so that means lots of fresh fruit, vegetables, nuts and seeds. Also include foods that contain beneficial enzymes such as papaya and pineapple. You might also want to include some fermented foods (tofu, sauerkraut, kombucha tea) to help increase the levels of friendly bacteria. If you can tolerate it and you do not have any allergies to dairy, live organic natural yogurt can also help.

Make a note of when symptoms occur and see if you can relate it to anything you are eating. Foods to avoid are fried, spicy and fatty foods. Also avoid pulses, legumes and highly refined, sugary, salty foods.

If symptoms persist, then please ensure you see your GP asap.

Ulcerative Colitis - What to do about it

2010-08-20T07:17:00.000-07:00

Ulcerative Colitis is a chronic disorder in which the mucous membranes in the gut become inflamed which causes ulcers. This leads to symptoms such as gas, bloating, pain and diarrhoea. The condition can also cause the stools to harden which means the colon has to work overtime to try and remove the hardened stools. As a result, another condition called diverticulitis can occur. Diverticulitis is small pocket like projections in the intestinal wall.

Although the actual cause of ulcerative colitis is unknown there are many factors that can contribute to it and these are bacteria, poor dietary choices, allergies and stress. If the diet lacks fibre and there is a high consumption of meat, this may cause inflammation because meat contains arachadonic acids which are highly inflammatory.

In extreme cases, the ulcers may become cancerous so regular checks ups are critical.

In order to help alleviate the symptoms of this condition, the first port of call is with what you eat.

The most important food(s) to start with is fibre. Fibre creates bulk, as well as softens and gently massages the intestinal wall. This increases muscle contraction which allows waste to be easily removed. Fibre is best in the form of vegetables, fruit, pulses and beans (not if you have trouble digesting them however), green leafy vegetables and sprouts. Also include oats, brown rice and quinoa.

Increase fluid intake. When eating more fibre; this is highly important and prevents further complications. Avoid fried fatty foods and carbonated drinks – these will only increase inflammation and find alternative sources to cheese and milk as these worsen diarrhoea.

Herbs that are soothing to the intestines include aloe vera and slippery elm. Both help by soothing the mucous membranes.

If you have or know of anyone who has UC, then all you need to do is implement these simple steps and you could be well on your way to a much better life.

Fancy something for nothing?

2010-07-16T07:25:00.000-07:00

Want to lose weight without the struggle?

20 volunteers wanted!

If you have answered yes to both questions, then I want you! Not for anything sordid I promise!

I am looking for 20 volunteers to attend a free 4 week diet trial in Dulwich, South London in order to lose weight (of course!) and improve energy.

You will be following Patrick Holford's low GL weight loss programme and will receive motivation weigh loss coaching. The results of the trial will be measured against other weight loss methods and used as part of a national study on weight loss and motivation.

The low GL diet (by the way, it's not a diet!) will help you lose weight and gain vitality in a healthy intelligent way. The programme is designed to change your eating habits which will become part of your daily life. There are no faddy foods or gimmicks, just delicious REAL food!

What is GL?

GL stands for Glycemic Load. It is the measurement of the quality and quantity of carbohydrates in food. It is an accurate measurement of which foods produce the best health and weight loss results and is one step further on from GI or Glycemic Index. Thus far, GL has proven to be the best for weight loss when compared to low fat, low calorie or high protein diets. This trial is part of a continued testing of the success of GL versus other weight loss methods.

Who am I looking for?

You must fit into the following criteria:

- have a minimum of 10lbs excess weight to lose
- have an interest in improving nutrition to benefit your health
- have experienced a significant drop in energy levels for at least one year
- have tried several diets before and have re-gained some or all of the weight you lost
- experience cravings/ or comfort eat*
- be prepared to commit to attending a 4 week group programme consisting of one session per week for 2 hours
- Provide feedback, before and after photo's and give your permission for the results to be used as part of a national research project and be used for marketing purposes.

Please note that this trial is part of a 10 week programme for which you are getting the first 4 weeks free. After the four weeks, you have the option of continuing with the programme for the remaining weeks for a considerably reduced fee.

Your commitment to this programme is fundamental therefore, I am only looking for people who really want to make changes in their life and are ready to do what ever it takes to get their body and their life back.

Who I'm not looking for!

If you are thinking, this is a quick fix, rapid weight loss programme or you are looking for the magic pill, then you will be disappointed. If that's what you want, there are plenty of other options out there that offer that. I know this may sound harsh, but I only want people who are prepared to commit to this for the entire 4 weeks.

The trial will be starting mid September, South London so if you are interested, then please email me in the first instance to express your interest leaving a daytime contact number and I'll contact you to arrange a time and day to discuss the opportunity in more detail.

* If you have an eating disorder (binge eating or bulimia) , please still contact me anyway as I might be able to help you.

Go on! Pamper yourself with something different!

2010-07-16T07:20:00.000-07:00

Being ever adventurous, I am always looking for new treatments I can try out. So when I saw the word Hypoxi, it caught my attention.

What is it? Hypoxi is an exercise bike contained in a pressure chamber from the waist down. Whilst you cycle (with minimal effort may I add) a vacuum system stimulates blood supply to those hard to reach fatty areas. The stimulus of this vacuum then breaks down the fat.

12 sessions at 30 minutes is the recommended time to see results and apparently it does work! Reports of improved circulation, reduced appearance of cellulite, smooth skin and inches lost from the buttocks, thighs and stomach are the order of the day.

Sounds good to me!

For more info, visit http://www.hypoxi.co.uk/.

Volunteers required for diet trial!

2010-06-14T09:36:00.000-07:00

Let me ask you a few questions.

Have you tried all the diets under the sun and nothing seems to work?
Are you fed up of not being able to fit into a favourite item of clothing?
Do you have health issues that don’t seem to clear up no matter what you do?

If you have answered yes to any of these questions, then I have a unique opportunity for you.

I am in the first stages of setting up an exciting new weight loss programme called Zest4Life. Zest4life is unique and very different weight loss programme that uses a step-by-step approach to help you lose weight, gain more energy, boost your health and finally let go of dieting.

It is a powerful group programme where you are taken through a health and wellness journey with a qualified nutritional therapist (me!) who will help you rejuvenate your body and your life. This is what sets Zest4life apart from all the rest which are just run by people who have been through the programme. You will come away inspired and empowered to make real lasting changes.

So what is so different about Zest4life compared to other weight loss programmes?
The programme has been thoroughly researched, tried and tested and the person behind it is none other than Patrick Holford, Britain’s leading nutritional expert. Patrick has written over 30 books on health and wellness and he is the founder of the Optimum Nutrition Institute and The Brain Bio Centre.

Where Zest4life is concerned the statistics speak for themselves; of those who have followed the programme reported greater energy, better moods, healthier skin and of course the shedding of excess pounds. It is possible to lose up to 2 stone in 12 weeks! Not convinced? How about these health results?

80% reduced their blood pressure
60% reduced cholesterol
70% improved health and blood sugar
90% decreased stress and
100% lost weight

This programme works! And the best thing? No calorie counting, depravation or guilt!

The Opportunity

I am looking for four volunteers who are interested in losing weight and regaining their health and vitality. You will be following Patrick’s low GL weight loss programme and will receive motivational weight loss coaching and nutritional expertise.

In order to qualify for the case study you will need to:

- Have a minimum of 10lbs excess weight to lose
- Have a keen interest in improving nutrition to benefit your health
- Experienced significantly reduced energy levels for at least one year
- Tried several diets before and re-gained some or all of the weight you have lost
- Have experienced cravings and/ or sometimes felt the need to comfort eat
- Be prepared to commit to attending a 6 week programme consisting of one initial face-to-face - - 75 minutes session followed by 4 x 30 minute telephone sessions and one final 30 minute face-to-face session.
- Provide feedback and give your permission for your results to be used as part of a national research project on weight loss and motivation.

Be based in South London

And the best part? It will not cost you a penny! I just want your commitment for six weeks. So if you are excited by what you have read and want to know more, then book a time slot NOW to speak to me.

Remember, there are only four spaces and once these are gone, they are gone, so don’t waste anytime, book now!

Starts 22 June until 27 July 2010, so hurray!

What has come over me?

2010-06-11T12:49:00.000-07:00

Since attending the Body Power Expo at the end of May 2010 and watching all men and women flex their muscles on stage;, I thought. to myself “I can do that”. So that is exactly what I decided to do. Why? I have been going to the gym for years and I enjoy it very much, but I wanted a new focus. I looked at the their well defined bodies and thought “I want the same”.

Don't get me wrong I don't want to look like a muscled body builder. That is not natural and quite frankly I don't like the look. All I want is a feminine well defined, athletic look, just like the picture of Sharon Gayle on the left. Now that is very different and doesn't involve taking toxic substances.

Of course this also means a complete change in my current training schedule as well as a diet overhaul. I am used to eating what I want so long as it is healthy but now I'm am going to have to watch everything I put in my mouth! Out of everything, the diet change will be the most challenging as I don't like to be restricted, but if I want to get a tight lean physic, then this is what I am prepared to do. Thinking about it, the diet change doesn't have to be that hard - I guess it will be as difficult as I make it. Think about it too much and I'll fall flat on my face! So, as the saying goes...Just Do It!

As for the training, bring it on! I'll be spending much more time in the gym so if I wasn't unsociable before, you can guarantee this will make things much worse. Sometimes sacrifices have to be made in order to get want you want.

I need your support!

2010-05-15T09:21:00.000-07:00

I have been busy lately so haven't had a chance to update my blog. I'm slacking badly!

Anyway, that aside...a couple of weeks back, a friend on mine sent me a link to a competition to win £50,000 (approx. $74,276) to help towards business costs. As soon as I saw it, I thought, what a brilliant idea, what business wouldn't get a boost from that? So to cut a long story short, I looked at what I needed to do to enter - it was pretty straight forward, then I submitted my entry and uploaded a video which is completely home-made. Unfortunately, there is no sound (I'm no techy expert) but the words more than make up for what my aim is.

Winning this amount to invest in my business would be just brilliant! I have already know exactly what I would spend the money on - most of it on marketing & PA, website design and other set up costs such as room hire for my group programmes, programme materials and hiring staff.

The winner is decided based on how many votes you have per location. Currently I have 18 votes. Not bad eh? Well...considering some business ideas have votes of more than 2100, I have my work cut out, so my question to you is, would you support me? I would so love your support to help me be one of the 10 winners. This would be such a big boost to my business and would be enable me to reach out to so many more people.

Click here to view the video, read about my business concept and submit your vote. You can even leave a comment if you like!

Wish me luck and once again thank you so much for your support!

What about a papaya?

2010-03-31T13:36:00.000-07:00

I love papaya’s. When they are in season and on offer at the supermarket I will often have two for breakfast. I cut them in half, scoop out the edible seeds (yep, the seeds are edible!) and eat the sweet succulent orange flesh with a spoon. Such pleasure!

Papaya contains the enzyme papain that helps digest protein. Papain is at its highest when the fruit is unripe. Thankfully, the very same enzyme is extracted and put into digestive supplements so no need to eat unripe papaya! Papayas are not only exotic and taste divine but they are also a rich sources of antioxidants. They contain carotenes, vitamin C and flavonoids, B vitamins, folate, pantothenic acid, the minerals potassium and magnesium and last but not least the all important fibre.

Ok, they are not exactly a locally grown fruit, but there is no reason not to indulge now and again. Enjoy!

How to combat Anaemia

2010-03-26T13:32:00.000-07:00

Anaemia is when there are a reduced number of red blood cells or haemoglobin in the blood.
As a result, there is a reduced amount of oxygen available to the cells of the body. This means that with less oxygen, the body cannot carry out its normal everyday functions i.e. breaking down and re-building muscle. A person with anaemia might also feel dizzy or lightheaded due to the reduced amount of oxygen to the brain. Tiredness is also a symptom.

Anaemia comes about as a result of anything that causes a reduction in the production of red blood cells. This can include vitamin and mineral deficiencies or improper absorption, thyroid disorders, inflammation, infections or other illnesses and heavy menstrual bleeding. Anaemia can cause heavy periods; but the trouble is, heavy period’s leads to anaemia. It’s a vicious cycle. Anaemia can also be hereditary. Other symptoms to look out for are headaches, irritability and difficulties concentrating. Because anaemia can go unnoticed, it is only really diagnosed via a routine health screen.

So what causes it? In a nutshell, a lack of iron in the blood. A basic check to see if you might have anaemia is to look inside the lower part of your eye lids, the part known as eye bags! The colour should be heavy pink to red. If it is pale, there is a chance you might be iron deficient. To confirm this, get a check up from your GP.

The great thing about anaemia is that it is easy to rectify as most of the time, it is mainly due to nutrient intake or absorption problems. The best and easiest way to increase iron intake is through what you eat. Prescription iron supplements can cause constipation and because the iron contained within them is inorganic (artificial), it just passes straight through the body. Our bodies only recognise what is natural, which is why it is so important to feed ourselves with nutrient dense, unadulterated food and drink.

The following foods and herbs are high in iron:

Nettle. Nettle also contains vitamin C which aids iron absorption. Dandelion (available as tea and substitute ‘coffee’), raisins, apricots, legumes and pulses, peas, bananas, okra, prunes, whole grains and green leafy vegetables (i.e. kale) are also good sources.

Before supplementing, get a blood test first. If tests show you are seriously anaemic, then a liquid supplement for a short term (3-4 months) would be an excellent choice. The aim is to get most of your nutrients from high quality nutrient dense foods. For vegetarians and particularly vegans, it is important to supplement with vitamin B12 to prevent another form of anaemia known as pernicious anaemia, which carries a greater neurological risk.

Highly refined foods, carbonated drinks, alcohol and tea and coffee are bested avoided as they rob the body of nutrients.

It is really simple to look after your health when you apply just a few basic principles.

Kale Salad

2010-03-23T15:26:00.000-07:00

Out of all the salads greens I buy regularly, kale was not among them, until recently that is.

Once again, this recipe is not mine but it is found in so many raw recipe books, each with a different slant but essentially it is the same, so I have put my own slant on this one! I make it all the time, and it is so tasty and surprisingly enough, it fills you right up.

This makes enough for one very large serving or two smaller servings.

1 bag of shredded curly kale
2 tablespoons olive oil
2 tablespoons lemon juice
½ teaspoon sea salt
1 medium tomato, seeded and diced
1 medium sized avocado, peeled and diced
Dash hot smoked paprika
Teaspoon pine nuts

Put the kale in a large bowl, pour over the oil, lemon juice and salt and gently massage until it takes on a wilted looked (it will look like its’ been steamed) and the leaves are glossy. Add the diced tomato, avocado and paprika and mix thoroughly. The paprika adds a nice spicy after taste but not too much.

Serve on a beautiful white china plate and sprinkle on the pine nuts.

Enjoy!

Feeling nutty - Walnut facts

2010-03-19T13:20:00.000-07:00

Walnuts are great not only for home made walnut cake (nice) but also they are great in savoury dishes. Walnuts, along with pecans and chestnuts contain high amounts of antioxidants; walnuts however, have more antioxidants per 100 grams.

Walnuts are a rich source of alpha-linolenic acid (ALA), an omega-3 fat. They are food for the brain; they help prevent the development of gallstones (Nurses' Health Study), lower the risk of weight gain (Obesity Journal, 28 month study) and are an excellent source of the minerals copper and manganese.

Because walnuts are extremely perishable, store both shelled and unshelled nuts in the fridge (up to six months) or freezer (up to one year).

Chop and add walnuts to natural organic yogurt and top with honey, maple syrup or agave nectar. Add to salads, use in pancakes, cakes or muffins or puree with herbs, flax oil and spices for an easy dairy free dip or spread. Alternatively, grind them up into a flour, mix with finely chopped vegetables, herbs and spices and turn into a burger. Nice!

Personally, I love eating them with some raisins. This is such a great snack when I am out and about.

A closer look at sesame seeds...

2010-03-16T14:18:00.000-07:00

Sesame seeds maybe rather small but they are high in copper, manganese, iron, zinc, magnesium, phosphorus, vitamin B1, fibre and good fats. The seeds are also very high in calcium. This is beneficial to know especially for vegans who might be worried about where to obtain a good source of calcium.

Sprinkle the seeds on salads, blend into salad dressings, add to soups, or sprinkle on home made bread dough before baking.

Tahini is creamed sesame seeds that can be used in all sorts of sweet and savoury dishes and can also be used as a spread on crackers and bread. A good way to use tahini if you have not used it before is in salad dressings or quick desserts.

When the mood takes me, I eat it straight off the spoon!

Getting married?

2010-03-13T07:03:00.000-08:00

Are you or do you know of someone who is getting married?

Getting married is probably among the top ten reasons for wanting to lose weight. As a bride-to-be, you want to look stunning on your big day but you might be worried about the excess eight you are carrying, particularly if the big day is looming and you are having difficulties shifting those last few extra pounds.

Weight loss is big business. There are so many companies offering the magic pill to permanent weight loss but unfortunately many of these are just gimmicks designed to swell their pockets and make you feel like a failure, not to mention the suffering, guilt and temptation that comes with it.

That is no way to live is it?

If you want to learn how to stop the dieting merry-go-round and lose weight in time for your big day as well as keep it off for good, then join me and Denise Duffield-Thomas for a free one time teleseminar that is probably the first of its kind!

Both Denise and I know what it is like to pile on the pounds and lose it without dieting or depravation and we want to share how we did it with you. On this call we are going to reveal what we did to lose weight and keep it off for good.

And the best thing is, it is simple, effective and above all fun!

“The secrets to losing weight in record time for your wedding day’”
A LIVE complimentary teleseminar with Valerie McKen and Denise Duffield-Thomas

Tuesday, 23rd March 2010, at 8pm GMTLearn more and reserve your spot now.(All you need to participate is a phone).

On this one-time call, you will discover:

The reasons why dieting before your wedding leads to future weight problems. Did you know that dieting can actually cause you to gain weight? Discover the one important fact about dieting and how it can actually help you keep weight on.

Rapid weight loss in time for your big day (or steady weight loss if you have lots of time). With a little dedication and commitment, you can lose weight and fit into your wedding dress within weeks all with no faddy dieting.

How to avoid post wedding weight gain. Why do women pile on the pounds after the big day? Find out the reasons why.

Don't miss out on this powerful one-time call that is sure to help you lose weight and look fantastic for your wedding day.

Learn what we'll be sharing on this complimentary call and reserve your spot here now.

I hope to see you on the call!

PS: Not only is this call going to be lots of fun but it’ll be chock full of information. I’ll be delighted to have you as our guest.

Green Machine Juice

2010-03-12T10:09:00.000-08:00

As we move into spring time, I always think about cleansing and detoxing both my home and my body. This is a beautiful simple, yet refreshing juice that has a slight aniseed taste due to the fennel.

1 cup (tightly packed) spinach
½ bulb fennel
2 sticks celery
1 green apple

Juice all the ingredients, pour into a large wine glass and enjoy.

Get this - Spinach is high in vitamins A, C, B2, B6, E, K and the minerals manganese, folate, magnesium, iron, phosphorus, calcium, copper, selenium and potassium. It is an excellent source of fibre, protein, zinc as well as omega-3 fatty acids and niacin.

Fennel contains high amounts of vitamin C fibre, potassium, manganese, folate, and molybdenum. Fennel also contains high amounts of niacin as well as the minerals phosphorus, calcium, magnesium, iron, and copper.

Celery is an excellent source of vitamin C. Celery contains fibre, potassium, folate, molybdenum, manganese and vitamin B6. It is also high in calcium, vitamins A, B1, B2, magnesium, phosphorus and iron.

With so much good stuff packed into one glass, you would be mad not to get juicing.

Cheers!

Fancy a spin?

2010-03-10T10:04:00.000-08:00

I thought it would be a good idea to mention one of my favourite CV exercises – Spinning.

Spinning is indoor biking class lead by an instructor to up-tempo music. It is great if (like me) you cannot ride a bike properly or it’s too cold and wet to go for a ride in the outdoors.

You can control the resistance allowing you to work at your own level. It is an excellent cardio exercise and for newbie’s it may seem a little intense, so if you fancy trying it, take it easy!

Spinning is ideal if you want to improve your fitness level and manage your weight. As per usual, before you embark on any change in lifestyle regime, have a check up with your GP first to ensure you are good to go. Remember, start easy and build up your stamina over a number of weeks to prevent injury.

Start with one class per week, then as your stamina and fitness builds up you can increase to two classes.

Hard work, but enjoyable all the same.

Your quick tip to toning that butt!

2010-03-06T06:58:00.000-08:00

If you want to tone up your derrière in time for summer, than I recommend squats and lunges.

These not only tone up your legs but it also gives you a nice firm behind. In gyms around the world, leg, bums and tum classes are still as popular as they ever were but an all time favourite has to be Body Pump. Body Pump is muscle toning class where you work to music with weights. Not only do you work every major muscle group, but there are squats and lunges galore! Do two of these classes a week and you’ll be have a derrière that will be the envy of thousands!!

Just imagine what it would look like in your favorite jeans!

What is yoga about?

2010-02-25T15:46:00.000-08:00

Yoga is an ancient science that helps develop a holistic, harmonious way of living. The translation of yoga means "union" and regular practice can lead to a balance of body, breath, mind and spirit. Yoga provides you with a stronger, healthier body and calms the mind.

The benefits from yoga are quite profound and although yoga looks gentle, it is quite deceptive. Yoga increases physical fitness, suppleness, stamina and strength. On an emotional level, yoga helps to relax the mind and body thus improving concentration, understanding of oneself and awareness.

There are many different types of yoga, however, many of the postures are the same or similar with slight variations depending on the instructor. Hatha Yoga is the most common and then there is the most challenging type of yoga called Bikram or Hot Yoga, where a series of 26 postures are performed in a heated room. To find out more about Bikram Yoga click here.

If you are complete novice to yoga, the first thing to realise is that it is your practice, so it does not matter what anyone else does. Everyone is different where strength and flexibility are concerned, so take your time and build up to the postures gradually.

I never thought I would say this, but I love yoga. :-)