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Get Fresh! WINTER 2013

Get Fresh! For people passionate about pure food, health and living life to the full

Embrace winter

Beat the blues, relax & enjoy

Chocoholic heaven

We pick our famous 5 chocs

Surviving cancer

The natural way

Got a question?

Saskia has the answer


74470 23470 8


Winter 2013 UK £3.95 US $7.95



For two days this autumn, a small corner of London was dedicated to living foods. Lisa Clatworthy went to VegFest to find out more.


hat better way to celebrate how wonderful life is than a visit to an event revelling in the joys of a sustainable, organic, healthful approach to living? That’s pretty much what I was thinking when I walked into London’s Olympia in early October where VegFest London was in full swing. And I mean full swing. It was busy, with vegetarians and vegans of all ages, backgrounds, size and shape wandering around, investigating the stalls, sampling foods, listening to speakers and watching food demos. Among the many speakers and demonstrators were some Get Fresh! favourites, including Saskia Fraser, Karen Ranzi, Janey Lee Grace and Jill Swyers. The two floors were buzzing – not surprising really as there were more than 9,000 visitors over the two days. They were all checking out the wares on the 180 stalls, and trying out tasty morsels from the 12 caterers – or playing

VegFest visitor Angie, and Karen

The word on the street “I had a great time at VegFest London this year. I did a raw food demo to a packed room, visited delicious raw food stalls and listened to some really inspiring speakers. I got to meet my fellow Get Fresh! writer, the lovely Karen Ranzi, who was over from America. I love how VegFest mixes up information and fun to give us a brilliant weekend of inspiration and entertainment. I’m looking forward to next year already!” Saskia Fraser, raw food coach “It was such an honour to speak at the first-ever London VegFest on 5 and 6 October 2013. And I must say I was very excited to speak about ‘nourishing our families’ at the Raw Living Zone, a special area designated to raw food speakers and raw food preparation. The organisers did a fantastic job of bringing together the vegetarian, vegan and raw vegan communities. I promoted Get Fresh! magazine at all my talks!” Karen Ranzi, author and raw food consultant

“For me it is such a rewarding experience to be able to participate in VegFest as often as possible. To be able to speak on living foods whole plant-based nutrition, and interact closely with the public. To help guide everyone including vegans and vegetarians to add to their present food lifestyle, and also to get my special message through, that ‘it is about adding one step at a time!’” Jill Swyers, consultant and speaker


Find out

with Superman in the kids’ area. There was plenty to see, do, try on, taste, watch, listen to – and buy, of course. Plenty of visitors went home with goody bags full of bars, pies, clothing and make-up. Of most interest to us, though, was the Living Raw Zone – although I do admit to stopping on every single shoe stall in the place! On both Saturday and Sunday in the Living Raw Zone, there was a full programme of talks, with highlights including our very own Saskia suggesting winter warming foods and Karen Ranzi describing how to bring up super-healthy kids. As well as talks and demos, plenty of the stalls were offering samples of their wares. Now who can resist a taste of raw chocolate and a crumb of fruit bar? Stallholders were all up for a chat too, more than happy to impart the health-giving benefits of their products. What an invigorating experience. But don’t just take my word for it. Read the comments from the organisers and some of our contributors too.

“I regularly run cookery demonstrations at shows and events and VegFest was a real treat for me. It was wonderful to meet readers of my books and to share some delicious healthy raw dishes. The cookery demo was packed out and my treats quickly disappeared with great enthusiasm.” Christine Bailey, nutritionist

VegFest Brighton 29-30 March – VegFest Bristol 23-25 May –

Get writing! Did you like what you read in our last issue? Did it inspire you, help you or make you think? Or maybe you read something you disagreed with. Then write in to let us know – we’d love to hear from you.

Send letters for publication to or to the address on page 5.

Smart reading

Great to read – and then try out – Kate Magic’s smart recipes last issue. It’s brilliant news that she’s updated Eat Smart, Eat Raw again. I can still remember how chuffed I was to discover it when she first wrote it. Hopefully, this update will encourage another generation of raw foodies. Charlotte Lang, Nottingham

In the wardrobe

I was so pleased to read Janey Lee Grace’s column in the autumn issue. My daughters both suffer with eczema and I’ve been struggling to find a way to curb the eczema; so often the standard solutions are simply deal with symptoms, rather than seeking to combat the problem. Janey’s piece about what goes into our clothes was a real eyeopener. I really hadn’t realised how much of a problem clothing could be. Now I’m dressing my young girls in organic cotton and carefully scrutinising labels before buying. And what a difference it makes. Louise Farnell, Bendigo, Australia

Hit the road

Damn you, Get Fresh! The last two issues have given me itchy feet. After reading all about the wonderful south-east Asian destinations in the summer issue, I’d just about calmed the wanderlust when the autumn issue landed with a double helping: eco hotels in European cities and Juicemaster’s new retreat! Now I just don’t know where to go – first. Mike Evans, Cambridge

Star letter

Each issue, we award the writer of the best letter a £25 Fresh Network gift voucher.

Excellent elixirs

More articles like Grace Quantock’s on healing from serious illness and diseases please. There are many people, myself included, who have been very ill and who have benefited beyond all expectations from a raw food diet and lifestyle. Many of us come to raw foods for healing and not just to look younger, to improve our skin tone, etc. It is a serious business for many of us and magazines like Get Fresh! are places people like myself naturally look for information. Grace makes some excellent recommendations

regarding diet and I look forward to trying some of her elixirs. Hope to see more of her. Many thanks. Amanda Rofe, email Thanks for your letter, Amanda. We’re sure Grace will be glad to hear that she’s helped you. And you won’t have to wait for more of her advice – see our Restful festive article in this issue and watch out for another article by Grace next issue.

Just do it!

Don’t hibernate this winter and feel guilty about it. Instead, power your way through the chilly months with a healthy dollop of motivational advice from Max Tuck


ow are you feeling this winter? Motivated and ready for anything? Wanting to hibernate and wishing it would all go away? Or perhaps somewhere in between? Wherever you feel you are right now, let’s think about upgrading. If you’re motivated, it’s easy; otherwise, there may be a few challenges looming up ahead. Are you ready for them? Firstly, if your motivation seems to have nose-dived in parallel with the outside temperatures, here in the Northern Hemisphere, it might be a good idea to start by re-evaluating the reasons why you are on this path of health improvement. For you, is it all about the food, or is there a personal development aspect? Are you looking to maximise your energy levels, your

longevity, or both? Are you wishing to reverse degenerative disease or come off prescription medication that might be giving you unwanted sideeffects? Have you committed to a goal already, such as, for example, running a certain distance in a certain time, on a particular date? Thinking about ‘Your Big Why’, as Karen Knowler so accurately puts it, will rekindle your enthusiasm to do what it takes. I was talking to a client recently who was having trouble getting motivated after having completed his first Ironman Triathlon. The Ironman is a particularly gruelling three-disciplined endurance race that is still on my to-do list! I could totally relate to his feelings, having had my own thoughts of ‘what next?’ following the last marathon I ran.

When you have committed to a goal and worked tirelessly towards it for so long, especially if the training has been all-consuming, it isn’t easy to focus on the next thing and keep the motivation going after so great a goal has been achieved. Certainly, if I had just recently done a 2.4-mile swim, 112-mile bike section followed by a 26.2-mile run all back to back in less than 12 hours, I think I’d just want to sleep for a week! This particular client wanted my advice on how to get back his motivation, since he has a very determined nature. My suggestion was actually quite simple. He had just achieved a massive fitness goal. Since fitness is only one part of our overall health experience, I suggested that maybe it was time to evaluate where


he was in respect of other aspects of his lifestyle. Could he improve on his nutrition, for example? How might this affect his training, and his mindset? With better nutrition, could he perform better in a shorter triathlon, or singlediscipline race? Had he ever wanted to run the 10,000 metres in less than 40 minutes, for example? He realised that there were several other goals that he really did want to achieve, and not all of them were related to health and fitness. For example, he wanted to finish renovating his house, the benefits of which would have been considerable – providing a more pleasant living environment for him and his partner. His Ironman training had prevented him from doing this, and it had been playing on his mind. To finish off the renovations would prevent him from feeling the guilt he felt about all of his spare time being spent in the pool, on the bike and out on the roads. Feelings of guilt are so destructive that they can have much greater effects on our health than some of the wellknown poor lifestyle habits that many people focus on. With this particular client, it was as if he’d had an ‘a-ha’ moment – he has now focused his considerable energy and enthusiasm on knocking down internal walls and building a new kitchen. What unfinished project are you feeling guilty about, and what will you do to move forward? Back to health and fitness goals. I used to lament the fact that, when running a marathon in April, it meant that all of my long runs had to be in the coldest, darkest months, when my motivation was likely to be low (I’m a SAD person if I let myself be!). How could I turn this into a positive? The way I did it was to ‘eat that frog’. What? Eat That Frog is a bestselling management book by Brian Tracy, and it comes with the inspiring subtitle of ‘21 Great Ways to Stop Procrastinating and Get More Done in Less Time’, which certainly resonated with me. The idea is that if you have one potentially unpleasant task that you have to get done every day (such as eating a frog, or going for a 20-mile run in the rain), it’s best to just get on and do it, so then everything else you have to do that day is so much easier. So, if the sofa, duvet and (raw) hot chocolate are beckoning, why not ‘eat that frog’ and get to the gym, go out for that run you promised you would, make that phone

call you’ve been putting off, or whatever it is that you know you want to achieve that will help you to move forward. You’ll eliminate any guilt, and the sofa will always be waiting for you when you get back (and you might even realise that wasn’t the option you wanted anyway!). From my experience with marathon training, I soon began to love my long December runs of three hours or more. Yes, it was cold, but I wore gloves and appropriate clothes. If it was raining, I wore something waterproof. If there were high winds, I learned to use them like a training partner (‘run into this headwind and it will be so much easier when there isn’t a strong wind…’) and so on. And I reminded myself of how good I would feel when I slid into a hot bath afterwards, and appreciated it much more. How can you view the downsides of your goals and turn them into positives? Motivation is a funny thing. It’s not a case of you either have it or you don’t. It can be cultured. What inspires you? Who inspires you? Do you actually have a goal? How will you reach that goal? How will your life change for the better when you have reached it? Do you need someone to help you get there? Break your goal down into achievable stages, otherwise you risk becoming demoralised. Write down how you expect to feel when you have achieved each individual stage. Does that feel good? Let’s get going! Again using the example of marathon training, I got myself a coach (you might find that working with a coach really helps you, and the great thing about a coach is that they hold you accountable!), but not just any old coach – one that specifically knew a lot about training for marathons. This is really important if you have a specific health or fitness goal. Wouldn’t have been much use if I’d got myself a football coach, would it? My coach (AKA ‘The Terminator’) gave me a 33-week programme. For each week, there were boxes that stated how far I had to run on each particular day, and which type of running (slow distance, hills, race pace and so on). I had to fill in what I actually did on each day in the box next to it, and add up the total number of miles run per week. If I missed a day, and didn’t make it up another time in that week, there would be a big blank box staring at me, and I wasn’t going to let that happen, and, as it transpired, neither was The

Terminator! Why not? Well, this training schedule was not just designed to get me round a marathon. Oh no – this was for a runner who wanted to get round in a specific time – in my case, less than four hours. And I knew that if I didn’t, it was not that the running schedule didn’t work, it was because I didn’t work. That’s why I like people to get specific with their goals, and always include them in one of the questionnaires that all my clients fill in prior to a consultation. I find it much more difficult to work with people who don’t have at least three health, fitness or lifestyle goals listed. Back to you. What are your goals? Have you written them down and do they have a date next to them? Have you broken them down into achievable sub-sections, also with dates next to them? How will you feel when you have reached them? And how will you reward yourself? (You’re allowed!). How will you feel if you have the equivalent of a ‘blank box’ in front of you? The best way to deal with this one, I have found, is to forgive yourself and commit to not letting the same thing happen next week. Ready? Let’s reach those goals, and let me know how fantastic you feel when you’ve achieved them!

Max Tuck (BVetMed, MRCVS, Hippocrates Health Educator) is a degree-level scientist with a passion for health and vitality. Written off as ‘incurable’ by the medical profession in 1990, she devised and mapped out her own journey to wellness, achieving vibrant health just six months later. Since her recovery she has run marathons, competed in demanding endurance events, climbed mountains and gained a black belt in karate. Max teaches people how to skyrocket their energy levels and lay the foundations for attaining the health and well-being they truly deserve. Her work demonstrates that age is no barrier to success and that, with commitment and the right mindset, anything is possible. For more information, and to access a complimentary copy of her ebook, Vitality Now!, please visit

Vanilla nut milk You will need…

2 cups nuts, soaked overnight 6 cups pure water 5 pitted dates Seeds of 1 vanilla pod ¼ tsp Himalayan salt


Transfer all ingredients to a blender and blend on high. Strain through a nut-milk bag. Transfer to a fridge for up to 5 days.

Ginger crunch cookies You will need…

1 cup almond meal (pulp remainder from almond milk) 1 cup cashews, soaked 1 cup dates, soaked 2in ginger root, grated 1tbsp ground ginger powder 1tbsp coconut palm sugar


Process all the ingredients apart from coconut sugar until well combined into a paste. Transfer the entire mixture onto a teflex sheet of your dehydrator and carefully spread it out with a spatula to ½ cm thickness. Use cookie cutters or a sharp edge of your spatula to create shapes in the dough, leaving the remaining pieces intact. Dehydrate at 110°F for 8 hours, turn over onto mesh trays and dehydrate for another 8 hours.

Victoria Leith is a writer and currently resides in China with her family, working in an international school in Tianjin. She is the author of I’ll Have

the Fruit and Grains, Please!, 30 Days in the Raw, There’s More to Life than Biscuits and her latest book Caramelia Cakery, the Raw Un-Bakery.

Christmas cake You will need… … for the cake

1 cup walnuts 1 cup pecans 1 cup pistachios 1 cup dried cranberries 1 cup raisins 1 cup lucuma powder 5tbsp coconut sugar 1 medium orange, juiced (approx 1 /2 cup) zest of 2 medium oranges zest of 2 large lemons 1tsp sea salt 2tsp mixed spice 1tbsp ground flaxseed 4tbsp coconut butter

…for the marzipan

2 cups ground almonds 1tbsp almond extract (or follow directions on bottle) 3tbsp raw honey 3tbsp cacao butter, gently melted 1tbsp saffron water (soak 1tbsp saffron in water until it turns a lovely yellow colour)

…for the icing

2 cups coconut manna 1 cup xylitol ‘icing sugar’ 5tbsp cacao butter


To make the cake Process the ingredients in a food processor. Make sure you pulse rather than whizz! Keep pulsing until you achieve a sticky mass. Press the mixture into a silicone mould of your choice (or make several smaller cakes in smaller moulds To make the marzipan You can replace the saffron water with turmeric water (just use 1tsp turmeric). Mix all the above ingredients well until you achieve a marzipan dough. Wait until your Christmas cake base has firmed up then mould the marzipan over the cake. Spread a thin layer of St Dalfour Apricot Jam on first, if you fancy. Set in the freezer while you make the icing. To make the icing First of all, whizz your cup of xylitol in your blender at high speed to achieve the icing sugar consistency. Try and opt for the birch variety of xylitol. If you can’t get access to coconut manna, here is how I make my own: Process two cups unsweetened desiccated coconut in the food processor for 2 minutes; add 2 tbsp coconut butter and process for another 2 minutes.

Add the xylitol icing sugar and the cacao butter to the manna, and process for another 2 minutes. Transfer the icing cream to a blender for a final whizz and to make even creamier. Pop the icing in the fridge until it firms up a bit so it is easier to spread on the cake. Decoration Ice your cake and dust xylitol icing sugar on top. Decorate in any fancy way you like.

Without the nuts

If you would like a nut-free version of this cake, omit all nuts and add shelled hemp seeds and dried mulberries instead to the same amount. If you would rather have a 100% raw cake, then omit the xylitol for the icing and instead blend 1 cup coconut butter, 2tbsp cacao butter and 4tbsp raw honey (or sweetener of your choice) and ice.

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Get fresh winter 2013  
Get fresh winter 2013  

Raw food, Healthy living, Vegan, Vegetarian, Holistic