Rawtella Donuts

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Say hello to the Rawtella Donut . As the donut craze continues, so does our love for creating equally satisfying health-a-fied options. we’ve based this recipe on my cinnamon donuts that have been incredibly popular over the last couple of weeks. we’ve just adjusted the quantity and time needed in the oven to get the perfect gluten free, refined sugar and dairy free guilt free babies. These are the perfect mix of sweet, spongy, light and fluffy – and are actually incredibly easy to make. If you can’t be bothered with the process of adding the Rawtella inside the donut, simply smear some on top and enjoy every..single…bite.

 

Ingredients

Donuts

¾ cup + 1tbs almond meal

1/4 cup arrowroot flour

2 tsp baking soda

1 large free range eggs

1/4 cup almond milk

1/4 cup rice malt syrup

1/2 tsp vanilla bean powder

1 tsp cinnamon

pinch of sea salt

1 tbs coconut oil

1 tbs maple syrup

 

Cinnamon sugar

3/4 cup coconut sugar

1 tsp cinnamon

 

Rawtella

1 cup Hazelnuts

2 tbs cacao butter

3 tbs coconut oil melted

3 tbs cacao powder

4 tbs coconut cream

½ cup rice malt syrup

1 – 2 tsp stevia (depending on how sweet you like it)

Rawtella-Donut2jpg

Method 

To create the small round donuts I used a tray that had half circles.

Prepare the tray by spraying it with coconut oil. Preheat the oven to 180 degrees Celsius.

In a large bowl, place the almond meal, arrowroot flour, bicarb soda, vanilla, salt and cinnamon and combine.

In a separate bowl whisk the eggs, milk, rice malt syrup, maple syrup and softened coconut oil together until runny.

Transfer the wet mixture into the dry and whisk by hand until mixture is well combined and resembles a cake mixture.

Transfer mixture to donut tray and bake for 4-6 minutes. They cook extremely quickly so keep watch.

Remove from oven and lay on a baking tray to cook. Roll them in your coconut sugar mixture and set aside.

To make the Rawtella combine all the ingredients in a small food processer / blender and pulse until smooth and creamy. Add a tbs of water at a time if needed to help get the mixture moving.

Using a straw, pierce a hole in the donut and wriggle it around to create a nice deep space. Spoon Rawtella into a piping bag, and pipe into the hole created.

 

Recipe by A Conscious Collection

Foods For Fertility

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Anytime we’ve got a health query, we always turn to Nutritionist, Angelique Panagos! She’s our go-to for advice on balancing hormones, boosting energy, improving digestion AND trying for a baby! Here, she reveals her top foods for fertility…

Thinking of starting a family? It’s such an exciting time, and fertility is a hot topic at the moment! However, more and more, I see many women come through my doors who are struggling to fall pregnant, stay pregnant or even carry to full-term.

Unfortunately, this is something I know all too well – I am one of the many women who fall into this heart-breaking category, and it can be a really dark place. However, there’s still plenty that you can do to support your body and boost your chances of getting pregnant.

Nutrition is always a good place to begin when it comes to trying to conceive. For starters, we need a steady stream of nutrients from the foods we eat to keep our hormones happy and in tip-top condition. And don’t think that this just applies to the ladies! With sperm counts dropping over the last decade, and an increase in the occurrence of sperm abnormalities, it’s not simply women who need to eat well for fertility.

So, which nutrients do you need in particular? Well, for both men and women, the following are key when it comes to reproductive health: zinc, vitamin C, vitamin E, B vitamins, folate, selenium and essential fatty acids. But what does this look like on a plate?

Here are my top five foods for fertility to incorporate into your daily diet:

 

Brazil Nuts
Delicious Brazils are rich in zinc, essential fatty acids and selenium, a natural anti-oxidant which helps to support our bodies during the early stages of conception. Selenium also plays a big role in keeping our ovarian follicles healthy, which produce eggs.

Other studies have found that antioxidant vitamin E, another nutrient found in abundance in Brazils, can help to make sperm more fertile and increase fertilisation in women.

Why not add a few nuts to your breakfast, have a few as a snack or make your own brazil nut milk – blitz 1 cup of Brazil nuts with 3 cups of water, then strain through a nut bag and voila it’s done!

 

Avocados
Avocados are nutritional powerhouses, packed with vitamins, folate, hormone-helping essential fats, protein, carbohydrate and fibre. They’re a wonderful source of vitamin E, which supports fertility in both men and women. Some scientists even believe that this clever little vitamin can strengthen the lining of the uterus and help with implantation.

I know many avocado lovers, and there are all kinds of ways to enjoy these creamy, delicious fruits (I know, weird to think of them as fruit)! I like to mash mine on toast, toss into a salad, chuck in smoothies, or even enjoy straight out of the skin with a squeeze of lemon juice and a sprinkling of salt.

 

Spinach
Popeye’s favourite food is my favourite ‘leafy green’ as it is packed with goodness. However, for couples trying to conceive, it’s also important to know that it’s high in folate.

I encourage anyone thinking about a baby to boost folate levels three months before trying to conceive. It’s a pregnancy essential as it can prevent spina bifida and neural tube defects.

To enjoy a folate boost, load plates with sautéed spinach and eggs, add the leafy green by the handful to green smoothies, juices and salads, or wilt as a side dish. I also recommend adding a good-quality folic acid supplement to your diet.

 

Wild Salmon
Fresh, vibrant wild salmon is fantastic for a healthy reproductive system. It’s a great source of lean protein, but it’s also full of essential fatty acids, such as anti-inflammatory omega 3.

Not only are fatty acids crucial for keeping our hormones balanced and healthy, but studies have also shown that high levels of omega-3 can support fertility in women. It’s also great for growing babies as it helps with developing brains and eye health.

 

Eggs
Eggs are fantastic easy addition for conception and pregnancy diets. What makes them so special? For starters, they’re full of protein, zinc, choline and vitamins A and E, as well as some key B vitamins and folate.

Choline is a crucial nutrient which studies have shown can support foetal development. Eat enough of it, and researchers have even shown that babies enjoy these positive effects all the way through to adulthood.

Other great sources of folate include spinach, peanuts, sprouts, asparagus, root vegetables, and avocados. For the ultimate fertility-boosting breakfast, why not try serving up scrambled eggs and salmon on wholemeal toast with a side of wilted spinach topped with sprouts and some delicious avocado? If you try this one please take a photo and tag me on social media, I would love to see!

 

A Final Word…

If it all seems a little confusing, then please try not to worry! The most important thing to remember it’s not about perfection but rather consistency and nourishment. So pile plates high with nutrient-dense foods – veggies, whole grains and good-quality proteins.

Enjoy a diet that is as natural and nutritious as possible, and try to start this three months prior to conception to increase fertility, sperm health and female health to support growing babies and mums. If you need more perosnalised advice please do get in touch, I am happy to help.

Wishing every success in your fertility journey!

Angelique x

Pre-order Angelique’s book, The Balance Plan, here!

AP Step

The Victoria’s Secret Workout You Can Do Anywhere

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If there’s one thing you should add into your workout regime this summer, it’s got to be a mini band! Small but ever so mighty, the mini band is capable of providing a killer full body workout, anywhere in the world! This nifty, booty-lifting accessory will fit in your carry on (heck, it will even fit in your coat pocket!) so you can bust out an effective, sweat-inducing workout even on holiday!

 

Given the golden seal of approval by Victoria’s Secret models, the mini bad workout is definitely going to fast track you to long limbs and a sculpted bod! Dalton Wong, one of London’s most sought after personal trainers and founder of exclusive wellness gym, TwentyTwo Training, has trained models and even some of your fave on-screen stars like Jennifer Lawrence! His 15-minute mini bad workout aims to target practically every inch of your body! We’re talking bum, thighs, stomach, legs, arms and shoulders for total body conditioning!

 

The mini band is designed to build strong, lengthened muscles using small, high repetition movements so be prepared to feel the burn! Although typically renowned for building a strong booty, the band can be used in a huge variety of different ways, from strengthening the core and even correcting postural ailments. Dalton says, “The mini band programme strengthens the glutes and the core, which can really help reduce hip, lower back and knee pain, most commonly associated with desk workers. The bands can be moved in to different positions, allowing your body to move in different plains: sideways, backwards and rotation to help build a fully supportive structure. You can also use the easier band for longer periods of time to develop the postural system.”

 

Dalton’s Mini Band Workout programme is the perfect addition to an existing workout regime to enhance and improve progress. The Mini-Band Workout comes complete with a fold-out, portable booklet and three mini bands, all varying in different strengths, and can be completed in under 15 minutes! Win!

Head to www.twentytwotraining.com to get your Mini-Band Workout pack!

Dalton Wong

words by Molly Jennings

5 Foods To Eat For Energy This Summer

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In the heat of the summer, it’s easy to feel tired and a bit off colour. Give yourself a boost for your activities under the sun and eat for energy!

 

CASHEWS
Yummy, satisfying and oh-so-energising, cashews contain copper which interacts with the iron in your body to create new blood cells. With more blood cells in your system, more oxygen will be transported to your brain and you’ll feel more alert! The protein in cashew nuts takes longer to break down which means a slow release of energy and helps to avoid that sudden sugar crash.

 

BANANAS
Bananas contain Tyrosine, an amino acid which helps the brain produce norepinephrine which increases alertness and motivation! They also contain Vitamin B6 which produces haemoglobin. This carries oxygen from your lungs to your brain – the more oxygen in your brain, the more alert you feel and the more energy you have. The natural sugar in bananas is also great for a quick energy boost. Bananas have very little protein and fats but are mainly full of sugar and carbs. This means your body can break them down quicker, and their energy is rapidly released into your blood.

 

SALMON
It’s no secret that salmon is one of the most wholesome sources of protein around. It contains fatty omega-3 acids, whose primary purpose is to provide you with energy. It also helps digestion to make you feel brighter and more lively. Salmon is also chocka-block with energy-boosting Vitamin B-6, niacin & riboflavin – all of which work to convert your food into energy. Sumptuous salmon is packed with iron too, to improve the production of red blood cells which means more oxygen into your bloodstream. This will reduce any sluggish feelings throughout the day, especially beneficial if you have an iron deficiency!

 

DATES
Dates have loads of natural sugars, such as fructose, sucrose and glucose, so it’s no wonder these toffee-tasting treats are one of our favourite ways to feel energised. These sugars release into your bloodstream quickly, giving you that immediate energy kick. Dates are especially great because you don’t get that dreaded crash – they’re rich in fibre, which slows the release of sugar into your system. Dates contain loads of iron, which we already know increases your oxygen absorption, but they are also rapidly detoxifying, giving you the sparkle you deserve! Try mixing with a handful of nuts, or if you need a chocolate craving fix, try a Nākd cocoa orange bar. Made of dates and other raw ingredients, these bars will satisfy your hungry appetite and your sweet tooth in the healthiest way!

 

EDAMAME BEANS
These brilliant beans have traces of the mineral molybdenum which increases alertness and concentration. Molybdenum also helps balance blood sugar levels, turning fats and carbs into energy, and supports cell maintenance. Their high fibre content also slows down the absorption of sugar, meaning you’ll feel energised for longer and all the while be preventing insulin resistant illnesses. Edamame beans also contain copper and manganese. Copper allows your cells to create energy, boosts your immune system and strengthens bones. Manganese helps the digestion of fats and carbs, and controls your blood sugar levels – one cup of Edamame beans contains 1.6mg of manganese which is 70% of the RDA! Try edamame beans alongside your sushi or dried as a snack to carry with you!

 

HIP AND HEALTHY PROMO

Q&A With Wanderlust Life Jewellery Founder, Georgie Roberts

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We are super excited to be stocking UK based jewellery brand, Wanderlust Life! Founded by Georgie Roberts, Wanderlust Life is a collection of understated yet exquisite jewellery handmade in the UK, inspired by the world! We chat to her about how she came about designing her pieces and what inspires her!

 

How does your love for Wellness and travel influence the beautiful jewellery you create?
The whole idea behind Wanderlust Life is inspired by travel and semi-precious gemstones are a signature to our jewellery, but also have a spiritual side, with unique properties and positive meanings that can be taken from each piece. There’s real sentiment each gemstone we use, and I love that.

 

What destination has inspired you the most? 
I would have to say Mexico – we’ve spent years travelling to Puerto Escondido in Oaxaca each Winter and I‘ve fallen in love with the place; ot’s bursting with history, culture, amazing food & beautiful landscapes. We live in a very seasonal coastal surf town in Devon, and love to escape the harsher Winters and discover far flung destinations. My partner surfs, and I practise a lot of yoga (& beach time!) so for us it ticks all the boxes, he’s happy, I’m happy. It just works!

Georgie-Roberts-Wanderlust-Life-Founder

How do you balance working & travelling? 
I’m very lucky to have the most amazing people working with me at Wanderlust Life. We all love to travel, so pull together as a team to make it possible for each of us to explore and visit new destinations throughout the year. It’s very easy to get caught up in the 9-5 working lifestyle and I think it’s really important to be as flexible as possible with our work and life balance.

 

What destination would you recommend for our readers?
I haven’t been yet, but I am loving the look and vibe of Obonjan. It’s an island off Croatia that hosts a 10 week programme over the Summer with an eclectic mix of music, talks, workshops, and lots of yoga. I’d love to escape there for a week with my girlfriends and stay in one of their forest lodges – it sounds like so much fun!

 

What are the top 3 things on your travel bucket list?
I constantly have a list of places I’d love to visit – the world is so diverse & beautiful.

I would love to experience the Northern Lights in the Winter, visit Japan to immerse myself in a totally different culture and I’d love to get over to Australia at some point. I’m really creatively inspired by their lifestyle and design.

 

Well, you’ve inspired us to do some exploring, but we’d love to get an insider view on your day-to-day life – how does living on the coast in Devon impact your designs?
It’s definitely a quieter way of life being out of the city, but its full of beautiful perks. We live two minutes from the sea! Setting up my own business has been super hard work, but I always try and find time to walk to the beach on a sunny day, or take a long lunchbreak if the sea is looking inviting in the midsummer heat. It’s those little moments of joy that feed my passion, and that definitely feeds back into my work and creativity too.

 

What hobbies do you do that inspire the creation of Wanderlust Life jewellery?
Travel! In the nature of its name, Wanderlust Life was born from my love to travel. Each collection always finds its inspiration in a travel-inspired story. I love to document my travels with photographs, found objects, snippets of colour, textures and pattern, and then pull together a mood board that feeds my designs. We’re currently working on a Summer collection based on my recent trip to Sri Lanka, so looking forward to sharing that soon.

 

What gemstone do you wear the most and what does it mean to you?
I love my Black Spinel Fine Cord necklace. It goes with absolutely everything, and the stone represents vitality & energy – I love how each stone we carry in the collection has unique and positive properties.

Shop Hip & Healthy’s curated selection below!

Wanderlust Life

 

Saffron & Lime Chia Pots

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The layers in this are so beautiful to look at, but very simple to create, so if you’re hosting a brunch or want to treat yourself to a delicious pot of something sweet, light and zesty, these Saffron & Lime Chia Pots are just the thing! The lime in the saffron compote adds the perfect balance and element of surprise to the honey yoghurt, while the coconut chips lend a wonderful mid-layer crunch.

 

Ingredients

For the saffron compote

  • juice of 2 lemons or limes
  • 1 teaspoon cornflour (cornstarch) or kudzu
  • 2 tablespoons honey
  • pinch of saffron

 

For the first layer

  • 2 tablespoons chia seeds
  • 100ml coconut milk
  • 2 tablespoons Greek yoghurt or coconut yoghurt

 

For the second layer

  • 1 tablespoon saffron compote (see above)
  • 1 teaspoon desiccated coconut
  • handful of coconut chips

 

For the third layer

  • 6 tablespoons Greek yoghurt or coconut yoghurt
  • 2 tablespoons honey

 

For the fourth layer

  • 50g ripe raspberries, mashed
  • juice of ½ lime

 

To decorate

  • desiccated coconut

 

Method

First make the saffron compote. Mix together the lemon or lime juice and cornflour (cornstarch) in a small saucepan off the heat. When combined, cook over a medium heat for a couple of minutes, then add the honey and saffron and cook, stirring, on a medium–low heat for 5–7 minutes until it thickens (it should be the consistency of a thin cream, but may thicken later). Leave to cool.

To make the first layer, in a small bowl mix together the chia seeds and coconut milk, then leave for 10 minutes for the chia seeds to expand. Add the yoghurt and mix again.

In another small bowl, mix together the yoghurt and honey for the third layer.

When ready, make the chia pot by layering the pot(s) with the first chia layer, then add the saffron compote, a sprinkling of coconut flakes and the coconut chips to make the second layer.

Top with the third layer of honey yoghurt and lastly add a few tablespoons of the mashed raspberries. To finish, sprinkle over some coconut flakes and serve.

 

Recipe extracted from Saffron Soul by Mira Manek, published by Jacqui Small, an imprint of The Quarto Group

Chia Pots

Banish Breakouts This Summer With 3 Natural Remedies

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With summer firmly on its way (we think?), we can finally start to transition to our summer beauty routine which is WAY less high maintenance than winter. The increase in Vitamin D does wonders for the skin (so long as we’re wearing our SPF at all times, obvs) and the absence of the cold, harsh climate means we generally have softer, brighter skin. However…the heat and London smog can mean skin can be prone to getting a little sticky and clogged, then leading to breakouts. The last thing you want is to be piling on the makeup to try and cover zits on a warm summer day, particularly as it’s likely to just melt right back off again. Clean Beauty Co have come up with three top tips to help banish breakouts, leading to clear, fresh, summer-ready skin in no time!

 

Throw together a homemade spot mask
You’d be surprised at how easy it is to find ingredients for a high performance face mask that’ll be way more effective than many shop bought alternatives, particularly because you’re not diluting with pointless fillers and are working with ingredients at their freshest. The star in this mask is the strawberry; aside from being a tasty summer treat, strawberries are actually naturally high in salicylic acid, a beta-hydroxy acid that helps to reduce inflammation and redness whilst exfoliating the top layer of skin helping to shift spots fast. Both yogurt and lemons are naturally high in alpha-hydroxy acid, which are fantastic to slough away dead skin cells, helping promote fresh new skin. Finally, as well as being antibacterial, honey is a natural humectant so will draw moisture to the skin without being over oily.

Method
Simply blend together two strawberries with a tablespoon of yogurt, teaspoon of honey and the juice of ¼ of a lemon. Once mixed into a paste, slather onto face, paying particular attention to areas of breakouts. Leave to sit for 15 minutes then rinse thoroughly.

 

Spritz your way to clear skin
Often breakouts can be a reaction to something and is usually your skin’s way of telling you it’s angry. Whilst it can be hard to know the exact cause of the reaction, it can be good to treat the symptoms i.e the inflammation and redness. A floral water is a gentle way to soothe and calm without being too potent or rich for irritated skin. We love using rose water for its anti-inflammatory powers; it’ll calm whilst also nourishing and hydrating skin, plus is mega refreshing on a hot summer’s day. Tea tree oil is super antibacterial so will keep infected areas clean and help to reduce the chance of further breakouts.

Method
Fill a 50ml spray bottle (easy to find in the chemist or on Amazon) with rose water, then add 5 drops of tea tree oil to the bottle, replace the cap and shake well. You’ll notice that the oil and water won’t naturally mix which is fine – tea tree oil is safe to use directly on the skin – you’ll just need to shake before use to activate the mixture. Spray over the infected area or entire face as regularly as you need! We carry ours around in our handbag and regularly spritz throughout the day.

 

Fight oil with oil
Contrary to popular belief, over-oily skin that is prone to spots can actually be balanced and regulated by treating with an oil that matches the skin’s natural sebum such as Jojoba or Argan. Sebum is what your skin naturally produces and sometimes an overproduction of it can lead to breakouts. Using something close in structure to sebum can help to encourage your skin to regulate the oil more consistently – leading to clearer skin that is less likely to result in clogged pores and spots. Jojoba is a really lovely oil – it’s hydrating and nourishing so will be hugely beneficial to skin whilst also evening out sebum production. Simply apply to the whole face or directly to the area of breakout before going to bed, allowing it to be absorbed overnight.

 

For more recipes, tips and natural beauty advice, head over to www.cleanbeautyco.com

Sweetcorn Fritters – Madeleine Shaw

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One of my favourite summer recipes is sweetcorn fritters, which go amazingly with mashed avocado and tomato salsa. Tomatoes really are the superfood of the summer. They’re bursting with lycopene, which gives them their beautiful red colour, and has got wonderful benefits for our skin, helping to protect against sunburn, as it has the ability to block UV light. Carry on munching those tomatoes throughout the summer season!

 

Makes 6 sweetcorn fritters, serves 2

Ingredients

250g uncooked corn kernels

2 eggs

1 garlic clove, crushed

big pinch of salt

½ tsp ground coriander

½ tsp ground cumin

½ tsp smoked paprika

½ tsp baking powder

2 spring onions, chopped

3 tbsp chopped fresh coriander

3 tbsp porridge oats

1 tbsp coconut oil

1 avocado, pitted, peeled and sliced

1 lime, cut into wedges

 

For the tomato salsa

½ red chilli, deseeded and finely chopped

1 beef tomato, diced

1 tbsp chopped fresh basil

¼ red onion, finely chopped

1 tbsp olive oil

1 tsp red wine vinegar

pinch of salt

 

Method

Place three quarters of the corn in a food processor along with the eggs, garlic and salt. Blend until smooth.

Add the rest of the corn, the spices, baking powder, spring onions, fresh coriander and oats, and process for 10 seconds. Then pour the fritter mixture into a bowl.

Melt the coconut oil in a small frying pan over a medium heat. Pour 2 tablespoons of mixture into the pan to form a fritter. Fry for 3 minutes on one side, then flip over and cook for another minute until cooked through.

Transfer to a plate. Repeat with the rest of the mixture to make 6 fritters.

To make the salsa, mix all the ingredients together in a small bowl.

Serve the fritters with slices of avocado, the salsa and wedges of lime to squeeze over.

This recipe is taken from A Year of Beautiful Eating by Madeleine Shaw, published 20th April 2017 by Trapeze in Hardback and eBook, priced £20/£10.99

What To Do This Weekend

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If you constantly get to Sunday evening and wonder what you actually did during your two precious days off work, then you need to read this article! We can all fall victims to letting the weekend run away with us and there is nothing more annoying than feeling like you’ve wasted time by not having any plans! Below are some fun things happening in London this weekend that will leave you feeling fulfilled, healthy and ready for another week!

 

Perfect your crow pose with a yoga class on a rooftop!
If you’re looking to make your weekend a little more virtuous and you’d like some killer views in the process, then grab your yoga mat because Fat Buddha Yoga are popping up at Coq d’Argent from May until September. Sun salutation in true London style on their stunning rooftop while you take in the spectacular views of the city’s skyline! To top it all off, you can enjoy breakfast after your session… from avo on toast to eggs benedict, this is sure to kick off your weekend to a healthy start!

£15 per class or £56 for 4 classes – Book here

 

London Flower School

Zone out and discover the art of floristry
Floristry courses are quickly gaining in popularity and it’s not hard to see why! How relaxing and therapeutic to spend an afternoon learning the art of building beautiful bouquets or dressing tables for dinner parties. They also make a great activity for hen parties… who wouldn’t want to create flower crowns and drink some bubbly?! On the 9th of May, the London Flower School opened its doors to the public and you can now book courses with top florists who will share all their secrets of creating beautiful works of art and what’s actually involved in the business of floristry!

Book your course here 

GymClass-HIIT-Workout-London

Sweat out your stress with a HIIT class!
If HIIT classes and strength training workouts are your thing, then you’ve probably already heard of GymClass! What you might not be aware of, however, is their exciting new studio in the heart of the City! Situated on Gun Street, you can expect all their familiar workouts that feature specially-devised techniques that melt fat, sculpt your body and give you that toned tum you’ve always wanted. This studio features a new window-front shake bar and luxury changing rooms that provide Bramley natural bath and body products… perfect for those who want to freshen up before they hit the town!

Book your class here

 

GYMBOX

Take part in a spin class with a twist!
For the month of May only, method have teamed up with GYMBOX and Oxford Professor, Charles Spence to develop a new sweat-packed multi-sensory spin class to celebrate the launch of new method laundry detergent! Based on scientific research, this spin class with a difference is designed to provide a performance-enhancing environment which will stimulate brain waves and energise and boost your mood whilst you workout! This is definitely something to add to your calendar if you want to jazz up your everyday spin class!

Book here

 

transition-zone-fulham

Unleash your love for TRX at Transition Zone
Nothing makes our arms and upper body ache more than a challenging TRX class! Never ones for standing still, Transition Zone have just launched a new series of dynamic TRX classes that aim to give you a total body workout from head to toe! Ouch! Using gravity and body weight to perform hundreds of exercises, these sweat-inducing classes will get you well on your way to your fitness goals!

Book a class here

 

daylesford organic

Escape the City and head to the Cotswolds! 
Why not escape the city and get your dose of country air by heading to Daylesford Organic’s annual Summer Festival? This wonderful day sees the organic farm come to life with stalls, workshops, crafts, and of course, an array of delicious food right from their back garden! Whilst your there, wander round their dreamy shop, pop into their sister spa, Bamford, for a massage or mani and just enjoy switching off from your phone for a few hours!

Date – 20th May 2017

Location – Daylesford near Kingham, Gloucestershire, GL56 OYG

Timings – 10am-5pm

Price Free to attend, parking is £5 a vehicle on the day

 

words by Molly Jennings

Could The GAPS Diet Be The Answer To Your Digestive Issues?

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If you’ve experienced the mental and physical agony of digestive issues or if you have unexplained weight gain or mental and emotional disorders you’re striving to find a cure for, it’s likely you’ve come across the GAPS diet in your quest for improved health.

 

The GAPS diet has been widely recognised as having healed thousands of people from all manner of issues from gut disorders including IBS, Crohn’s disease and Leaky Gut to allergies, insulin resistance, A.D.H.D, mental health issues and Autism – all conditions which have evidence to show they may begin in the gut.

 

GAPS, an acronym for Gut and Psychology Syndrome, was developed by Dr Natasha Campbell McBride with an aim to ‘heal and seal the gut lining, rebalance the immune system, and restore the optimal bacterial ecosystem within the gastrointestinal tract’.

 

Following the diet calls for the elimination of all grains, sugar, starches, alcohol, dairy and processed food in order to heal the gut and body from damage caused by poor diet, chronic stress and toxins. These foods are replaced predominantly with lots of bone broths and fermented vegetables to repair the gut lining and rebuild the microbiota, and meat.

 

Despite its proposed successes, the GAPS diet is not necessarily recommended for everyone experiencing gut or mental health issues and its use has actually become somewhat controversial. Before diving headfirst into home fermentation, it is worth noting some of the reasons the diet may not be for you:

 

  • Firstly, the protocol is incredibly strict and requires a great deal of willpower and forward planning to follow successfully. Eating out is near impossible and drinking alcohol is strictly prohibited, making socialising difficult, which can in turn increase stress levels.
  • All food needs to be prepared at home, including your bone broths and fermented vegetables which must be made from scratch to ensure they are packed with sufficient nutrients and devoid of added ingredients often found in shop-bought varieties.
  • Total adherence is paramount to the success of the GAPS diet; following it half-heartedly will render your efforts redundant, so before you embark you need to be sure you’re ready to take it on.
  • If you do manage to make it through the entire protocol successfully, you need to be aware that returning to your previous eating habits is not advised….Even once the diet is over, a steady, careful reintroduction plan must be followed to ensure that your digestive system and body can handle it and to identify foods which cause issues. Although it is common to find that once the detoxification enforced by the GAPS diet has taken place and the body is cleared of toxic irritants, foods which original were not tolerated are able to be enjoyed again without issue.
  • The diet often offers almost immediate relief from chronic conditions, leading people to believe it is somewhat of a panacea for poor health. For some it certainly does offer long-term relief, whereas others quickly begin to experience side effects.
  • Weight loss is not uncommon on GAPS because of its highly restrictive nature and its subsequent low carbohydrate levels. Be mindful of sudden and unnecessary weight loss and be prepared to increase your calorie consumption or add in white potatoes or plain white rice if you feel very low on energy after a few days.
  • On the flip side, returning to a normal carbohydrate intake (which, as low carb diets are largely unsustainable and unadvised, you will eventually have to do) can cause potential rebound effects including weight gain and binging while your body strives to rebalance itself from the restriction. Reducing your carbohydrate intake during the diet itself can also result in low energy, constipation, sluggishness, anxiety, sleeplessness and irritability, and can also leave people prone to orthorexia.
  • Enemas, specifically, coffee enemas are encouraged to aid the detoxification process and help eliminate waste. Enemas themselves are a controversial procedure and should be approached with careful consideration.
  • If you are a devout vegan, GAPS is not the gut-healing protocol for you as the diet relies heavily on bone broths and animal proteins.

 

Whilst there are multitudes of circumstantial testimonies to the diet’s ability to fix gut issues, it is important to be aware that there are currently no clinical studies backing its effectiveness, so make sure you do your research before deciding whether or not to try it for yourself, and consider seeking a reputable practitioner to guide you, should you decide to go for it. For more information on the different phases of the GAPS diet and ha more in depth guide to whats involved, head over to www.gapsdiet.com.

 

words by Rachel Bednarski

Ginger Miso Aubergine

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We love this Ginger Miso Aubergine recipe from the lovely people over at A Conscious Collection and we reckon you will too!

Ginger Miso Aubergine has to be one of my favourite dishes at the moment. It’s been on rotation at home for the last couple of weeks like my favourite skinny ripped jeans! I’m not going to lie; Eggplant has never been my vegetable of choice in the past. I’ve found it bland, and honestly hadn’t really explored cooking with it until I discovered the Japanese miso eggplant dish and I have been obsessed ever since!

My version is an extremely clean and simple version of the Japanese favourite. What’s great about it? Eggplant hosts a number of health benefits: they are high in fiber, mineral rich, and also ridiculously low in calories. They are great for keeping skin in check, reaping the benefits of the water, nutrients and minerals and helping you to achieve smoother, younger looking skin. A winner all round I say.

The combination of miso and eggplant is ridiculously delicious and it honestly is such a fuss free dish that you can serve it as a starter, or as a side to an endless list of mains. If you’re a fan of Miso, have a miso-a-thon and whip up a batch of my miso soup to accompany this skin loving beauty food.

Ingredients

2 Eggplants

1/4 cup sesame seeds

2 Tbs white miso paste

1 tbs rice wine vinigar

1 knob fresh ginger

1 1/2 tbs pure maple syrup

1 tbs tahini

Chives to garnish

coconut oil

Miso Aubergine

Method

Preheat the oven to 180 degrees celsius.

Slice the eggplant in half length ways and score them with a criss cross pattern.

Rub melted coconut oil on to the eggplants or spray with a coconut oil spray for ease.

Place in the oven and bake for around 20 minutes until eggplants are soft and cooked through.

Whilst cooking make the miso paste. Combine the miso, vinegar, maple syrup and tahini in a bowl or jug and mix well. Using a garlic press, squash the knob of ginger allowing it to mince into the bowl. Mix in and add a touch of water if the paste is too thick.

Once the eggplants are cooked, turn the oven off and change it over to the grill on full heat. Remove from the oven and spread a generous layer of the miso paste on top, sprinkle with sesame seeds and chives and place under the grill for 5-10 minutes until the miso has soaked through and darkens on top.

Keep Getting Sick? Check Out These 5 Preventative Measures

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No one loves getting sick, but as the weather starts picking up and summer holidays are being booked, now is a pretty rubbish time to have to sniffle away the days in your bed. If you keep getting sick but don’t know why, below are some top tips to keep your immune system top notch so you can make this summer your best one to date!

 

Pro-biotics
In addition to the positive impact on your immune system, pro-biotics are crucial to the wellbeing of your digestive system. Digestive systems are the second largest part of our neurological system – this is why it’s called the second brain! So it’s no wonder that by having a healthy gut, your immune system can function to its full ability. Digestive experts agree that the balance of gut flora should be around 86% good bacteria and 15% bad bacteria. By keeping a good balance of bacteria in your gut, you’ll increase protection against disease, as well as absorption of minerals and nutrients .

The power of sour! Sour foods, like apple cider vinegar and fermented vegetables, contain a lot of good bacteria but also contain certain types of acids, such as gluconic acid and acetic acid. These help regulate the pH in your body which supports the growth of pro-biotics in your system. Adding sauerkraut several times a week to your diet is a good way of getting enough pro-biotics. You can also try unpasteurised dairy products and kombucha tea which is a delicious fermented tea – absolutely packed with the pro-biotics you need for your immune system!

What kills pro-biotics? Nowadays we are so aware of allergies, and as a result our food is processed and packed in over-sterile environments. By killing the bacteria in foods, we are also destroying the good bacteria that is crucial for our immune systems. Louise Avery, founder of L.A. Brewery and ‘Living Tea’ recipe book, says that “we need to put ‘live’ foods back into our body to replace all the nutrients and digestive enzymes that it needs to function.” .

 

Eat Less Sugar
Sounds like a tough feat, but trust us, it’s worth it! Studies have shown that when you eat 100g of sugar, your white blood cells are 40% less effective at battling infection for up to 5 hours – yuck! This is because when sugar enters your body, it fights Vitamin C for space in your white blood cells due to their similar chemical structure. Unfortunately for anyone with a super-sweet tooth, white blood cells use vitty C to combat bacteria and viruses. So, to fortify your immune system, reduce your sugar intake!

 

Get enough sleep
The average person needs 6-8 hours of sleep a night to function to the best of their ability. By this, we don’t mean just get through the day and complete all the tasks on your to-do list, but to give your body enough time to recover and recuperate from the day; most importantly, to let your immune system do its thang.

The immune system is pretty complex. It’s made up of different cells and proteins which destroy any foreign bacteria and viruses that might enter your body. When you sleep, your immune system releases proteins called cytokines (some of which actually help you sleep!) These cytokines are in serious demand when you’re under the weather, so if you’re not getting as much sleep as you should, your immune system cannot function fully.

Have trouble sleeping? Create a bedtime ritual. This could include anything that makes you relaxed in the evening – a candle lit bath or evening snuggles in front of the TV. It’s also worth keeping an eye on your eating and drinking habits. Try not to go to bed hungry or too stuffed, and stay away from sugar or caffeine in the afternoon!

 

Vitamin D
The miracle nutrient for your immune system! You might be aware that Vitamin D is also good for your bones, but what if we told you it is vital for your hormones too? Its active form controls more genes and bodily functions than any other hormone known. With your bodily functions working as effectively as possible, your immune system will be at its peak to fight off any diseases.

So how can you increase your Vitamin D intake? If you’re lucky enough to live somewhere that’s warm and sunny all year round, you’ll be able to absorb enough from the sun. But if you’re a fellow brit, either it’s an excuse to go on holiday more or adding Vitamin D-rich foods into your diet. Try including fatty fish, such as salmon or tuna, mushrooms and eggs (the yolk is the bit full of Vitty D!) into your meals. Supplements are also a straightforward way to get more Vitamin D in your diet.

 

Echinacea
One of the most significant benefits of Echinacea is its impact on recurring infections and illnesses. Echinacea increases the number of white blood cells in your body which are responsible for fighting infection and viruses! This is especially useful when it comes to respiratory infections – these can be anything from the common cold to tonsillitis. These type of infections are extremely common and can often be difficult to fight off. More importantly, a respiratory infection can lower your immune system for a long time, even after your symptoms have worn off. Studies have shown that if you take a few drops Echinacea every day, you’ll be able to prevent illnesses better and recover from them quicker!

Don’t fancy taking an extract or drinking Echinacea juice? We love this Pukka Elderberry and Echinacea tea! Yummy and immune boosting!

words by Katie Hafner