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Issue 19 Autumn 2018



Your quarterly natural health, nutrition & fitness magazine

increasing your fibre intake nutrition for healthy joints

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

foods for fertility

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

the future of food

Nutrition in the new world functional foods of the future.

simple ways to stay flexible Simple stretches to include in your daily routine.

roasted aubergine with honeyed blackberries

autumn vegan butternut squash quiche

apricot, almond and rose water cake

Issue 19 Autumn 2018

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

maintain a healthy heart • ways to boost your natural immunity • all about turmeric



Thrive Magazine / Issue 19 Autumn 2018

Autumn 2018 And that’s it! Summer is done - well almost anyway and we can’t really complain this year can we? What with the amazing sunny days we’ve had in the UK.

Susan Hay Founder & Editor in Chief

Autumn pushes in and that means amazing colours in nature and in food too, with apples, berries and squashes featuring in recipes. Autumn would have been a time of harvest in years gone by - a time of gathering crops from the summer growing season. Welcome to Autumn issue - it’ll help you re-establish some healthier habits in readiness for a cold winter. ‘Increasing Your Fibre Intake’ on (pg 8-9). Fibre is so key for overall health but do our Western diets really include enough? Ways to increase your intake with Nutritionist Lizzy Cole. On (pg 12-13). ‘Nutrition for healthy Joints’ guides you through the different foods to include in your diet to maintain healthy joints.

On (pg 16-17) we take a closer look at Foods for Fertility with fertility expert Rebecca Boulton. ‘Nutrition in the New World’ on (pg 18-19) is a fascinating look at how the future of food is about to unfold and how we can prepare. On (pg 30-31) we list some of the best ‘Health Events for 2018 and 2019’. Thinking of visiting any this year? Professional fitness trainer James Golden shares ‘Simple Ways to Stay Flexible’ on (pg 32-33). We’ve another moving ‘Real Life Food Journey’ with Lauren Tickner on (pg 34-35). We also have some healthy recipes for you to try this autumn: Vegan broccoli tabbouleh, roasted aubergines with honeyed blackberries, quinoa superfood salad, vegan quiche, autumn pavlovas,

Sue@thrive x

Thrive is focused on Health, Nutrition and Fitness... so if you’d like to feature your natural, food or health product or share your Food Journey with our audience then drop us an email at





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Issue 20 Winter 2018




Your quarterly natural health, nutrition & fitness magazine


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Thrive Magazine / Issue 19 Autumn 2018

Contents thrive [ issue 19 - Autumn 2018 ] NEWS




Thrive experts


Hot products


Increasing your fibre intake

We introduce you to our expert writers and contributors for this autumn issue.

The latest products, trends and companies offering natural, ethical and authentic products across food and health.

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

10-11 Boosting your workouts The team at BoostYourself showcase the best way to add

superfoods to your workout recovery regime.

12-13 Nutrition for health joints

Nutritionist Sophie Murray explains the components of joints and gives you some easy to maintain nutrition tips to maintain healthy joints - at any age.

14-15 Get real to heal

An introduction to the 12 week nutritional program from Molly Sanders. A guided coaching program to help you reach optimum health.

16-17 Foods for fertility With Rebecca Boulton. Foods have a direct effect on your

hormones and hence affect your moods and your fertility too.

18-19 Nutrition in the new world

Nutritionist Victoria Hamilton guides us through what food may look like in the future and how we can ensure that we’re still getting enough nutrients from the food we eat.

20-21 All about turmeric We’re celebrating turmeric with The Turmeric Co. in this issue.

It’s a natural anti-inflammatory, and has been shown in studies to have dramatic benefits to our health.

30-31 Health events roundup 2018/2019 We’ve taken our top pick of health and wellness events for you

for 2018 and 2019 around the UK.

32-33 Simple ways to stay flexible Professional fitness trainer James Golden guides you through

simple stretching techniques that you can do every day.

34-35 Real life health stories

This issue we caught up with fitness expert Lauren Tickner.

36-37 Vegan broccoli tabbouleh

Made with avocado, courgette, olives and peppers.

38-39 Roasted aubergine with blackberries Served with quinoa side, made with lentils and tomatoes. 40-41 Superfood quinoa salad

Made with tenderstem, shallot and edamame beans.

42-43 Autumn vegan butternut squash quiche

Made with tofu, plant based milk and pea flour.

44-45 Apricot, almond and rose water cake

A sumptious way to use the last of your summer fruits.

46-47 Autumn mixed berry pavlova

Topped with coconut cream and delicious fresh berries.


Subscribe and Join Thrive


24-25 CNM Antibiotics - reducing your use

Gemma Hurditch, on behalf of CNM College guides you through ways to promote natural immunity.

26-27 Herbs to maintain a healthy heart With Botavie - Heart conditions and how to look to prevent

them with natural remedies.

28-29 Q&A with olympic skier Rowan Cheshire

We interview Rowan and talk mental strength, meditation and positive goal setting.


detox superfood smoothie blend


perfect for morning smoothie

A smart combINATION of chlorophyll, protein-rich greens and fibre helPING you to maintain a healthy and efficient digestive system




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Thrive Magazine / Issue 19 Autumn 2018

Thrive’s experts on health, nutrition and wellness

Set the table and meet our experts and contributors for our Autumn issue of thrive magazine. Bringing you clarity on the latest health and nutrition news and expert advice and knowledge. Big thumbs up for our writers and contributors - they’re the experts.

Lizzy Coles Lizzy holds an MA in Natural Sciences from the University of Cambridge and an MSc in Nutrition from King’s College London. Lizzy wrote ‘Increasing Your Fibre Intake’ on (pg 8-9).

Rebecca Boulton Rebecca Boulton is a BANT registered Nutritional Therapy Practitioner who specialises in hormonal balance. Rebecca wrote our ‘Foods for Fertility’ feature on (pg 16-17)

Sophie Murray Sophie Murray, head of nutrition and hydration at Sunrise Senior Living UK and Gracewell Healthcare and wrote our feature ‘Nutrition to Maintain Healthy Joints’ on (pg 12-13).

James Golden James Golden - professional fitness trainer - AKA ‘The Fitness Pro’wrote our feature ‘Simple Ways to stay Flexible’ on (pg 32-33)

Victoria Hamilton Victoria studied nutrition at the Institute of Optimum Nutrition and has a BSc in Biochemistry with Immunology. She wrote ‘Nutrition in the New World’ feature (pg 18-19).

Rowan Cheshire Our Q&A this issue is with Olympic Skier Rowan - the first British woman to win a Halfpipe Gold medal at World Cup level at only 18 years old (pg 28-29).@rowancheshire

Recipes for this issue supplied from: / / /

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Thrive Magazine / Issue 19 Autumn 2018

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Thrive Magazine / Issue 19 Autumn 2018

healthy new finds 10


Each issue we highlight the newest product finds from healthy food and natural beauty products, to healthy lifestyle brands.

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16. Turmeric Shots 18

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17. Broccoli Bites

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18. Vitamin Drinks

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Thrive Magazine / Issue 19 Autumn 2018

Increasing your


Our Thrive Expert, Nutritionist - Lizzy Coles guides you through the benefits of increasing fibre in your diet. Which foods have the highest amounts of fibre and how to make simple daily swaps.

I admit it; I use the ‘F’ word - a lot. And I want you to use it more too! Fibre is a type of indigestible carbohydrate that, not only helps us ‘stay regular’ and promotes a healthy gut, but also helps keep us feeling fuller for longer, prevents spikes in blood sugar after eating a meal, and can help lower cholesterol. In the long-term, it may even help prevent chronic diseases such as colon cancer and type 2 diabetes. It’s recommended that adults consume 30g of fibre per day but most of us only manage to get about half of this. Read on for my top tips on how to change this, ffs (for fibre’s sake)!

Go nuts!

Nuts and seeds are a fantastic source of fibre. Snacking on these between meals will help keep you feeling fuller for longer and prevent cravings later in the day.

Swapping simple carbohydrates (think white pasta, rice and bread) for whole grains; is an easy way to increase your fibre intake. Many people fear snacking, but choosing smart options, in the correct portion sizes (think a handful of nuts or a tablespoon of seeds), can play a hugely important role in any healthy diet. 8

Get wholesome!

Swapping simple carbohydrates (think white pasta, rice and bread) for whole grains; is an easy way to increase your fibre intake. As an extra benefit, you’ll consume additional micronutrients that are stripped out during processing. Choosing wisely at breakfast; for example, by having porridge or bran flakes with dates and a banana; is also an easy (and delicious) way of boosting your intake of fibre.

It’s recommended that adults consume 30g of fibre per day but most of us only manage to get about half of this. Veg out!

Ensure you’re getting enough fibre by increasing your intake of fibre-rich fruits and vegetables. This can be as simple as adding an extra portion of vegetables to lunch and dinner; with minimal calories, this will not only boost your intake of fibre but also your intake of many important antioxidants!

Stay on the pulse!

Not only are beans and pulses a cost-effective way to bulk up meals, they’re also a fantastic way of boosting its fibre content. Target your curries, soups and stews this autumn/winter and you’ll soon reap the health benefits of the additional fibre.

Fibre has so many health benefits; from reducing our risk of cardiovascular disease, type 2 diabetes and colonic cancers, to helping regulate weight and blood glucose levels. Whilst the fact many of us struggle to eat enough is difficult to digest, it’s super simple to keep things moving in the right direction.

Thrive Magazine / Issue 19 Autumn 2018

Lizzy Coles E is part of our THRIV holds EXPER TS panel. She ences an MA in Natural Sci of from the University c Cambridge and an MS g’s Kin from on triti in Nu College London


m @kclnutritionist @nutritionbylizzy




Superfoods can play a vital part in post workout recovery and are a great way to deliver essential nutrients to our cells. The easiest and most effective way to add superfoods to your post workout recovery diet is via smoothies. After intense training on the track, in the gym or during your group cycling class your body needs vitamins, minerals and lean proteins to repair, rebuild and recover.

BAOBAB - Baobab is especially rich in fibre content, and acts as a prebiotic, which helps to maintain healthy microflora in the intestines. This powder also contains antioxidants, protein, and vitamin A, C and B6.

PLANT PROTEINS - Proteins, including plant based proteins provide the building blocks for lean muscle fibre and tissue repair. Excellent plant protein choices include:

Regardless of your health and fitness goals getting stronger, faster, more fit or slimmer, the right kind of superfoods can help you reach your goals. Here are seven superfoods that should be the base for your post workout recovery:

GUARANA - Guarana is primarily known for its high caffeine content (guarana seeds contain approx. twice as much caffeine as coffee beans). This superfood will charge you with natural energy - unlike coffee, it will not irritate the mucous membrane of your stomach and has a gentle impact on your digestive system.

HEMP PROTEIN - Hemp protein contain all 20 amino acids, including those amino acids that our bodies cannot produce. Additionally, hemp protein also contains very valuable vitamins such as vitamins A, C, E, as well as useful group B vitamins. Hemp is the best whole food for supporting intense training and protecting ourselves against the effects of stressors.

RAW CACAO - Raw cacao is a good source of minerals, since it contains potassium, magnesium, iron and calcium. Also, fibre, protein, irreplaceable fatty acids and caffeine, which are all good for digestion. In addition, cacao helps the body to absorb protein, which helps muscles recover and combats fatigue. MACA - Maca is an important source of calcium and potassium, however, it can also contain other minerals, such as iron, iodine, manganese, magnesium, copper and zinc. Maca also offers important substances for digestion, including fibre, amino acids and vitamins C, B2, B3, B6. Throughout history, maca has been used to improve potency, physical fitness and to improve energy levels.

CHIA SEEDS - These seeds contain,

protein, beneficial antioxidants, and fibres both soluble and insoluble. Chia seeds are an excellent source of omega-3 fatty acids. For instance, chia seeds are known for their antidepressant effect, as well as for raising the general feeling of wellbeing.

CAMU-CAMU - Camu-camu has the highest vitamin C content on our planet. And contains 40 times more vitamin C than oranges. This superfood also contains several indispensable amino acids and antioxidants. It helps to produce collagen, which is the main component in skin, blood vessels, tendons, joints and bones.

PEA PROTEIN - This superfood contains 8 essential amino acids that our bodies can’t make on their own. The amino acids found in pea protein are easier for a human organism to absorb, so pea protein powder as a source of protein is a very wholesome addition to your meals. RICE PROTEIN - Rice protein is rich in fibre and contains a lot of B group vitamins. It contains amino acids such as methionine and cysteine, which are high in sulphur content, but also a small amount of lysine. An ideal choice for those who want to increase their daily protein intake but want to avoid dairy and soy-based proteins.


Smoothies are easy to make, easily digested and absorbed by your body, delicious, and portable.


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Thrive Magazine / Issue 19 Autumn 2018

o t n o i t i r t u N

maintain healthy joints

Joints are made up of a number of components, and to understand what joints need, it helps to understand the component parts, then you can understand how to ensure you’re looking after your joints - at any age. What are joints?

Our joints are the connections at the ends of bones that allow them to move against each other to cause movement. Each joint surface is covered with cartilage and the gap between joints contain the joint cavity. Collagen is the network that makes up cartilage. It is the ligaments and muscles that determine the direction joints move in and the tendon that connects bone to bone. Some joints are damaged by injury and some are damaged by internal triggers which cause damage to them. Age also plays a factor in joint deterioration. Joint disorders such as bursitis, tendonitis, osteoarthritis and rheumatoid arthritis can all affect joints and cause extreme pain and discomfort.

Nutrition alone isn’t sufficient to maintain healthy joints - appropriate exercise and good posture is also essential. Nutrition alone isn’t sufficient to maintain healthy joints - appropriate exercise and good posture is also essential. Firstly, maintaining healthy joints is helped by managing a healthy weight, as each additional kilogram or pound of weight adds pressure to joints and increases the chance of damage or injury. A healthy diet which


centres around 2 - 3 substantial meals a day made from fresh homemade food, is, in my experience an effective focus to naturally lose the unwanted additional pounds. White processed carbohydrates and sugar, combined with high saturated fat, are often contributors to excess weight - a focus away from them can help. Shopping in farmers markets or local green grocers can help avoid temptation and removing biscuits and other snacks from your cupboards can help too. The specific nutrition for joints relates to the component parts mentioned above. Bones need calcium and vitamin D to remain strong – dairy products as well as green leafy vegetables are good calcium sources whilst sunshine, eggs and oily fish remain sources of vitamin D. Since the Scientific Committee on Nutrition’s report released in July 2015, we have been advised to supplement vitamin D in winter months, in order to maintain adequate levels. This is really important as can prevent muscle pain. Omega 3 polyunsaturated fatty acids, EPA and DHA, are found naturally in oily fish and if taken correctly, can help increase blood flow during exercise. They will also play a role in the anti-inflammatory pathway, with some reports stating that joint stiffness can be eased. Eating oily fish two to three times a week provides a reasonable intake, and some may look to supplement if needed for a specific reason – for example, rheumatoid arthritis. For any joint disorder involving inflammation,

free radicals are produced that can cause damage in the body. Brightly coloured fruit and vegetables that contain vitamin C, E and A can limit this damage whilst also supporting the immune system. Connective tissue includes the ligament and tendons and are made up of predominantly collagen. vitamin C helps the body produce collagen, which is rich in mainly yellow and orange fruit and vegetables such as peppers and pineapple. A bone broth, ideally from organically farmed animals is a well digested form of protein which can support connective tissue repair.

Vitamin C helps the body produce collagen, which is rich in mainly yellow and orange fruit and vegetables such as peppers and pineapple. Supplements containing MSM (methylsulfo­ nylmethane), glucosamine and chondroitin have been reported to support a healthy bone matrix, and supplements containing turmeric are also widely available and have shown positive results in reducing inflammation. Supplements do vary in dosages, quality and efficacy however, so a reputable and recommended supplier through a health professional such as a nutritionist is recommended in all cases.

Thrive Magazine / Issue 19 Autumn 2018


rit N ut

Sophie Murray, head of nutrition and hydration at Sunrise Senior Living UK and Gracewell Healthcare


Omega 3 polyunsaturated fatty acids, EPA and DHA, are found naturally in oily fish and if taken correctly, can help increase blood flow during exercise.

Sophie M


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SunriseSRUk Sunriseseniorlivinguk



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Molly Sanders, B.A., CNP holds a Diploma in Applied Holistic Nutrition from the Institute of Holistic Nutrition in Toronto. As a nutritionist and coach, it’s her life’s mission to share the ease, freedom, and power around her own health with everyone....

12-week program! just visit and use the promo code GETREAL at checkout!

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Thrive Magazine Thrive / PROMOTIONAL Magazine / PROMOTION FEATURE

GET REAL TO HEAL ng li ea h l a n io it tr u n f o s k ee w 12 Let’s cut the crap..

Life is hard...and busy.. and stressful.. and unpredictable. There are endless opportunities for things to go wrong, and it’s when life gets hard that we sometimes let the things we know matter fall by the wayside. We don’t often do things that educate and empower us to create the health habits that lead to sustainable change, no matter what BS life throws at you.

Making an impact

When Molly Sanders, CEO and founder of Get Real to Heal, started this program, she wasn’t sure where this journey would take her, but she knew exactly why she was starting it. After struggling with her own health and being a longtime binge eater, she created a program that was true to her own journey. What came from learning about her body, dealing with the underlying ugly crap, and getting real about what was actually fueling the binging, she wanted to share her knowledge with more people. Bottom line, what you eat can impact your life in every way possible, and that is the philosophy the GRTH program is grounded in.

Whatever your health goals are, we’ve got you covered.

Our clients want it all, weight loss, to break unhealthy habits, more energy, healthier skin.. The GRTH program is designed to be as flexible as your goals. Whatever you want to achieve, by the end of the program you will have the scientific understanding and emotional accountability to be able to set yourself up for success.

What to expect

Real Information for Results that Last This program is designed to help you overcome your worst cravings and food habits by helping you to understand the physiology of your body, empowering you in your food choices, and transforming your environment for long term success!

“After just 4 weeks in this program, I’m getting amazing results. For the first time in 40 years I’m enjoying food without guilt.” - Sue Turner

One-On-One Coaching

Food Coach: Your accountability partner, who cares for your body like their own. Your motivator when your motivation dries up, they see possibility for you when you can’t. We designed the GRTH program to provide you with all the tools and support you need to tackle what you’ve never tackled before, and achieve the long term results you’ve always wanted.

This program will help you overcome your worst cravings and food habits by helping you to understand the physiology of your own body. To help you get there, you will have a personal nutritionist and coach to support and mentor you through the program. Our trained coaches know what it takes to help you get real with yourself, and are here for you every step of the way. Whether you have a question about what protein powder is right for you, or you can’t figure out why you can’t walk past the checkout without buying a snickers bar – they have your back.”

How it works

We start with a 1-hour initial consultation so we have a clear picture of your current health AND what you want to accomplish over the course of the 12 weeks. Each week you will: ● Watch a short educational video (15-25 mins) explaining the science behind our program and your nutrition plan. ● Receive weekly assignments and guides to support you in implementing what you learn in the videos. ● Have a 30 minute one-on-one session with us to go through your homework, customise your program and deal with anything that comes up between you and you reaching your goals.

Why this program is different?

We get asked this question a lot. So many clients have been through it all, low carb, keto. Atkins, only to land right back where they started. So, why is this program different? why will it make a difference?

Why this program will work when other things haven’t: Accountability: our coaches keep you on track EVERY DAY. Awareness and Education: You get real nutrition information that you can start using immediately. Emotional Intelligence: we dig into the underbelly of your eating habits so you can understand why you’re doing what you’re doing. Longevity & Sustainability: No calorie counting here, this program is designed for long term change and results! “This program is NUTS. I thought I was coming to this program to increase my energy levels because I was SO tired all the time. I did get that, but the kinds of conversations I had with my coach in this program were incredible. We were dealing with the serious, root cause stuff. So I guess, long story short - I got a lot of energy, but what I really got was my zest for life.” - Stephanie

Get Started Today...

When you sign up for the GRTH program, you are getting more than information and tips on the best protein shake to make. You’re getting real people who care about you, who hold you accountable, so you can achieve your goals, and make real changes that stick. Whether you want to lose weight, get better sleep, or stop binging, it is all possible in the GRTH program. Our clients see changes in their body composition, their energy levels increase, less bloating and digestive distress, and experience ease and freedom around their food chocies. The best part is, the habits and changes they make over the 12 Week Program lead to changes that extend well beyond the 12 weeks. As a subscriber to Thrive Magazine, you have access to an exclusive offer for 15% off the 12-week program! Use code: GETREAL at checkout!

27 15



r mo

ne Mentor

Rebecca Boulton, the Hormone Mentor, is a BANT registered Nutritional Therapy Practitioner who specialises in hormonal balance. She works with women struggling with hormonal imbalances to help them manage their symptoms through food and lifestyle changes. You can find out more at her website


A study done on over 18,000 women by Harvard Medical School found that there was an 80% decrease in infertility by switching to a diet focused specifically on fertility.

R eb

B ecca




Thrive Magazine / Issue 19 Autumn 2018

Focus on Fertility Foods to Eat to Boost Fertility Our hormones are little chemical messengers that travel round the body and tell your cells to carry out certain functions. The foods that we consume provide the raw materials needed to produce our hormones. By eating a diet that supports hormone production and includes nutrients that promote healthy egg and sperm, you can significantly improve your chances of conceiving naturally and having a healthy pregnancy. A study done on over 18,000 women by Harvard Medical School found that there was an 80% decrease in infertility by switching to a diet focused specifically on fertility. While maintaining a healthy weight, and general overall health is important in promoting fertility, there are certain foods that are particularly beneficial, and they should be included in your diet. Foods that could help promote fertility: Salmon: or other oily fish such as fresh tuna, sardines and mackerel contain Omega-3 healthy fats that help to reduce inflammation and improve insulin sensitivity which affect our ability to conceive. Equally as important for male fertility as for female as the prostaglandins found in omega-3 fats are found in healthy sperm, so ensuring that it’s included in your diet is essential preconception. Dark green leafy vegetables: contain an abundance of essential minerals, antioxidants and vitamins that support our health. They are also an excellent source of the trace mineral iron, which when we are deficient can have a significant influence on our fertility. Including plenty of green vegetables in our diet can lead to a lower risk of unexplained fertility and good iron stores are beneficial for a healthy pregnancy, so pile that plate high. Beans and legumes: these nutritional powerhouses contain a good mix of B vitamins which are essential during pre-conception. Research shows that vitamin B6 is particularly important

for women that are having trouble conceiving. They are also a great source of plant-based protein which according to the Harvard Study gave a 50% drop in the risk of infertility over animal proteins. Vegetable soups, stews, casseroles and curries are all great ways to get more pulses into your diet. B12 is also integral in improving low sperm count but is found in red meat, eggs or nutritional yeast for a plant-based source.

Avocado, contains healthy fats and vitamin E which our body needs to promote cellular health including those in the reproductive organs, eggs and sperm. Nuts and seeds: some of the most nutrient dense foods we can add to our diet, are also beneficial in boosting fertility. A good source of protein, vitamin E and healthy fats, ensuring we have a mix of different types of nuts and seeds in our diet is essential pre-conception. Flaxseeds and pumpkin seeds also help to effectively balance our reproductive hormones oestrogen and progesterone, and brazil nuts are an excellent source of selenium which protects the sperm. Seafood: a good source of zinc which is essential for the normal production of sperm calls and a deficiency in females can negatively affect the early stages of egg development, reducing the ability to be fertilised. Try adding more crab, prawns and fish to your diet or if you’re not a fan you can also get zinc from meat and legumes. Wholegrains: choosing the more natural source over the white refined carbohydrates popular in the western diet will help to balance out blood

sugars and control insulin sensitivity which can affect infertility. These slow release carbs also promote weight loss and nutrient dense with B vitamins and folic acid, which are essential for conception and a healthy pregnancy. Avocado: contains healthy fats and vitamin E which our body needs to promote cellular health including those in the reproductive organs, eggs and sperm. The antioxidants found in vitamin E protect our cells from damage which has been found to increase chances of fertility, and boost sperm health and mobility. Berries: while all fruits are excellent source of vitamins and minerals, berries in particular contain high amounts of vitamin C and flavonoids that are rich in antioxidants and protect our bodies from oxidative stress and damage which increases risk of fertility. Eat fresh when in season, and frozen in the winter months. Including these foods in your diet regularly, alongside reducing foods such as sugar, caffeine and alcohol can have a significant affect on your fertility. Your diet and other lifestyle changes such as reducing stress, a good night’s sleep and exercise can all help to promote conception and support your body through a healthy pregnancy. Article References: releases/2018/04/180424133639.htm PMC2366795/


Thrive Magazine / Issue 19 Autumn 2018

Nutrition in the new world IS FOOD STILL FIT FOR PURPOSE Where it all began...

In the early years of mankind, we evolved such remarkable characteristics - especially our large thoughtful brains - that we were able to out-compete much physically stronger species due our abstract thinking skills of making tools and finding edible food through cooking techniques. We used our environment to our advantage, in a world flourishing with potential fuel sources that only we understood how to use. 40,000 years on, human beings are being left behind in the technological age that they created, but how did we all become so out of sync with our environments? One of the major consequences of this is that we’re becoming increasingly malnourished as a population?

King of the jungle to lost in space

The human brain is a phenomenal machine which has created scientific developments, industrial methods and technological advancements. These have propelled society forwards even more so than imagined in 1960s sci-fi films. One primary focus in these developments has been the way in which we produce food, with food producers preferring quantity over quality in the crops that are grown and the animals that are reared. Plus, a focus on using genetic modification to enable the cultivation of in-organic food without the complexities of growing food naturally. Technology has allowed for food production on a mass scale. But, what do these evolutions mean for humanity, and how can we make meaningful changes to our diet and well-being to survive in this modern world.

When did food lose its meaning?

If you look up the definition of the word ‘food’, it refers to a nutritious substance that we can eat or drink in order to maintain life and growth. But how much of the food that we eat today can we truly say should be classified as “food” based on this definition? The food that the majority of us eat nowadays has a high glycaemic load, is low in omega 3 fats and doesn’t contain adequate amounts 18

of minerals and nutrients to justly nourish us anymore. Depression, heart disease, cancers and autoimmune diseases have all be linked to mineral and nutrient deficiencies, so we need to take action now, so our caveman-like bodies can survive in this futuristic reality.

The nutritional transition

An interesting illustration of the effects of the western lifestyle on human health is in “nutritional transition” whereby healthy populations in Africa become modernised, eat a more western style diet and then start to develop nutrition-related diseases. Although further research needs to be conducted, it provides some noteworthy evidence that our diets and environments have a fundamental impact on our well-being, and our current approach to diet is not fit for purpose in the Western lifestyle and needs to be revaluated.

Eating with purpose might not only be the trend of the future, but also an evolutionary advantage in the survival of mankind.

The “Paleo” movement has provided some awareness of the mismatch between the diet that humans thrived on as part of the Palaeolithic heritage vs. the low-nutrient dense foods that people consume today. However, the practicalities of eating like a hunter-gatherer, as well as the ethical and environmental considerations, are not always suitable in the busy urban lives in which most of us exist in - there needs to be an alternative that complements our means, rather than trying to eat like our ancestors who lived in a very different world.

Functional foods of the future

Fortified foods enriched with vitamins and nutrients which are also low in sugar and saturated fats, are potential solutions to bridge the gap between our humanly requirements and the nutritional limitations of this new age. A new functional food revolution is emerging, whereby innovative convenient nutrient dense foods are being created to ensure our healthy survival in these new metropolises that we are set to conquer. Japan is ahead of the curve in this game, with its “FOSHU” (food for specified health use) categorised foods which propose a new purposeful way of consuming food. Eating with purpose might not only be the trend of the future, but also an evolutionary advantage in the survival of mankind. Do you want to be left behind? Many foods in themselves are already “functional” in nature including dark chocolate, blueberries, and green tea. Various new products are appearing on the market including drinks, snacks and even wine, which are aligning to this functional concept, so you can now make considered choices in the shopping aisle to optimise your well-being in this ever-evolving world.

A new human strategy

Strategic living and life enhancing approaches to the way we eat and live seems the most intelligent response to the disparity between the human body and these newfangled surroundings that we find ourselves in. Our food needs to rightly support us to achieve a unity. By bringing food back to its initial purpose in our lives: for nourishment and nutrition rather than eating “empty calorie” foods that have no sustenance, we can change our health and well-being, the way we feel and the impact we have on other people. Here is one for you to ponder as you move through your daily lives: food with nutritional benefit is really just food; anything else you eat is essentially a fraud - at least in terms of health and well-being.

ist BS



-N ut



Victoria is one of our Thrive Experts in Nutrition and holds a BSc in nutrition from Institute of Optimum c Nutrition and has a BS in Biochemistry with Immunology.

ia Victor


www.victoriajainhamilton @victoria.jain.hamilton






The health benefits of TURMERIC R OOT What exactly is turmeric?

Turmeric is a spice that has been used in India for thousands of years, it’s also used as a medicinal herb. The bright yellow spice comes from the turmeric plant and is commonly used in Asian food. Turmeric has a warm, bitter taste and is frequently used to flavor or colour curry powders, mustards, butters, and cheeses. But the root of turmeric is also used widely to make medicine. It contains a yellow-colored chemical called curcumin.

The health benefits of turmeric.

Curcumin, as a natural anti-inflammatory, has been shown in studies to have dramatic benefits to our health. It has also been shown to help fight infection, reduce inflammation and boost your immune system too. An all round beneficial spice that is celebrated and used worldwide to promote better health. Scientists now believe that chronic, low-level inflammation plays a major role in almost every chronic Western disease. This includes heart disease, cancer, metabolic syndrome, Alzheimer’s and various degenerative conditions (1).

Combinations count.

Curcumin, although super beneficial for our health, it is poorly absorbed into the bloodstream. Therefore it is essential to know what to combine turmeric with to ensure you are getting maximum benefits from this root.

Piperine extract - Found in black pepper, piperine increases the absorption of curcumin in our bodies by 2000%. Watermelon - Super hydrating, watermelon also contains a powerful balance of electrolytes and lycopene.(2) Pomegranate - This powerful ingredient contains more anti-oxidants per gram than almost any other fruit! Pineapple - Great for the digestive system as well as a natural anti-ager. Lemon - A natural preservative. Lemon has an alkaline effect on the body. Although lemon juice has an acidic pH before it is digested. Once metabolised by the body, it produces alkaline by-products.

The Turmeric Co.

The team at The Turmeric Co. have created a powerful range of turmeric based shots. Combining the freshest ingredients chosen for their effective health benefits. Their shots are packed full of all of the magical healing properties found in turmeric. All the ingredients have been carefully selected for their nutritional benefits; with 5g of wet turmeric root per shot, their unique blends are bursting with not just flavour but also vital antioxidants. A range of powerful shots which can easily become an integral part of your diet and fitness regime.

t! Make your daily shot coun References: 1. https://www.ncbi.nlm.nih. gov/pubmed/12490960 2. https://www.ncbi.nlm. PMC4464475



The Turmeric Co. The Turmeric Co. offer a range of incredibly healthy shot drinks. They have been perfected after 10 years’ worth of development and created to enhance your health and boost your immune system! The Turmeric Co. offers natural blends of fresh and organic ingredients, made with our unique extraction process, ensuring the purist natural form available. @theturmericco theturmericco




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How can we reduce our dependence on antibiotics?

CNM (College of Naturopathic Medicine) is the UK’s leading training provider in a range of natural therapies, including Diploma Courses in Naturopathic Nutrition, Herbal Medicine, Acupuncture, Homeopathy, Naturopathy, Natural Chef and Vegan Natural Chef Training, all based on the naturopathic approach. Colleges across the UK and Ireland. For further information visit or call 01342 410 505.

This three pronged approach from CNM (College of Naturopathic Medicine) is a great place to start...

Thrive Magazine Thrive / PROMOTIONAL Magazine / PROMOTION FEATURE



lege of Naturopathic Medicine).

By Gemma Hurditch for CNM (Col

Antibiotics are life-savers when used appropriately and when essential. However, their capacity to save lives has been endangered by the emergence of an antibiotic-resistance crisis for humans.

• Don’t smoke. Smokers have a much increased risk of infection and illness.

What has contributed to the crisis is not only the over-prescription of antibiotics as a first resort medicine, but by the routine massmedication of farm animals to compensate for the fact that animals are kept in intensive conditions where risk of disease runs high.

• Avoid stress. Find ways to relax and feel fulfilled.

“Antibiotics come with negative effects on the gut which can impact our general health and immunity.” Natural health practitioners believe that the use of antibiotics should be sparing and in conjunction with other measures to mitigate their adverse effects. This is because antibiotics come with negative effects on the gut which can impact our general health and immunity. So how can we reduce our dependence on antibiotics in the first place? A three pronged approach can help:

1. Promote Natural Immunity

• Eat a diet abundant in organic vegetables, fruit and raw unsalted nuts. This will ensure that levels of vitamin C, bioflavonoids, vitamin A and zinc are at optimal levels for immune function. • Remove white flour and added sugar from your diet to further boost immunity. • Eat plenty of onions, garlic, turmeric and spices to provide extra immune boosting and virus and bacteria fighting phytonutrients (beneficial plant chemicals) into your meals. • If you eat animal produce, this is yet another reason to opt for organic, to make sure that you are not being routinely dosed with antibiotics second hand.

• Get enough sleep. We need it to repair, as well as to feel revitalised and ready for the day.

• Put regular exercise and daylight high on your agenda.

2. Reduce Exposure to Infection • Wash your hands regularly with ordinary soap and warm water.

• Do not put your fingers in your eyes, mouth or nose, or in any open sores or cuts if you haven’t washed your hands first (and wash again afterwards). Most bacteria enters through these points of contact. • Reduce your contact with any allergens or triggers; these could be true allergies such as allergy to cats (determined by a skin prick test), or something not so easily identified, such as sick-building syndrome whereby mould or a contaminated air conditioning unit is contributing to ill-health and infection. • Repeated or low grade chronic infection needs to be investigated for environmental or intolerance related causes, as continued stress on the body can undermine health.

3. Consider Natural Remedies

• Severe infections and infections unresponsive to natural treatment must be referred to your medical doctor.

health by choosing natural remedies that are appropriate, and in the correct dosage for you. For example: • Oregano oil, echinacea, golden seal, astragalus, andrographis, elderberry, cranberry and various other herbs can be chosen to suit the site and type of infection. • Manuka honey, tea tree and lavender oils are all useful in combating skin infection. Acne and other skin infections can respond well to baking soda, salicylic acid and apple cider vinegar topical applications. Belladonna, Ferrum Phos and Pulsatilla are all useful homeopathic remedies which can support a return to health from issues such as fever, sore throat and styes.

“Eat a diet abundant in organic vegetables, fruit and raw unsalted nuts for optimal levels of immune functionality.” Over-dependence on antibiotics can occur when people feel unable to get to the root cause of their health problems. CNM natural health practitioners are trained to help their clients identify contributory factors; to offer guidance on specific dietary and lifestyle choices to address them; and appropriate natural therapies which can promote healing and wellness.

• In some cases your natural health practitioner can help you on the road to TRAINING SUCCESSFUL PRACTITIONERS

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27 25

Herbs to help maintain a...


After three months of using CholestCure, my cholesterol level, which was at 2.8, returned to a normal level at 2.2. I am now switching to the maintenance phase and just taking one capsule. Mr Gerard L.

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In developed countries heart disease and stroke are the first and second leading cause of death among adult men and women, they cause 26% of all deaths in the UK. Yet seven million people are living with cardiovascular disease un the UK. (1) We are most familiar with the heart conditions affecting the coronary arteries and the vessels that supply oxygen-carrying blood to the heart. Those arteries can become narrowed and are unable to carry a sufficient amount of blood to the heart muscle. Most often, the coronary arteries become narrowed because of atherosclerosis - a process in which fatty deposits called “plaque” build up on the inside wall of an artery. Gradually, the growing plaque thickens on the wall of the artery, reducing the space for the blood to flow through. We could call this the ‘Plumbing’ aspect of the heart conditions.

Heart Rhythmn Disorders

There is another aspect which affects the rhythm of the heart, it is called Heart Rhythm Disorders (HRD) which we are less familiar with, despite their prevalence. We could call those the “Electric disorders” and they cause irregular heartbeat or abnormal heart rhythm, also known as Arrhythmias. There are different types of Arrhythmias : • Tachycardia is a heartbeat that is too fast. • Bradycardia is a heartbeat that is too slow. • Ventricular Arrhythmias initiates in the ventricles of the heart (lower chamber). • Superventricular Arrhythmias initiates in the supraventricles of the heart (atria or upper chamber). The surest way to know if one has any type of HRD, is to undergo an ECG (Electrocardiogram), if a person is suffering with unexplained blackouts or fainting or related conditions, an ECG test is highly recommended. Almost 100 000 people in the UK die each year as a result of a treatable but undetected heart rhythm disorder (2). The electrical impulses are conveyed in the cells of the muscles constituting the atria and ventricular walls – this is the Sinoatrial node or the natural pacemaker of the heart. This muscular tissue can lose its conductive properties, thus affecting the heartbeat.

Listen to Your Heart

Your heart might send you some messages that you definitely should pay attention to, such as: Palpitations, shortness of breath, fatigue, spasmophilia, drop in blood pressure upon standing, blurred vision or diziness. Those messages might be telling you that you have a Heart Rhythm Disorders (HRD) or another heart condition that requires a visit to your GP.

Herbal Rescue with UNANI Tradition

You may be familiar with some of the more popular drugs used by people with heart conditions and cholesterol problems, such as betablockers or statins. These are becoming more and more controversial due to the list of side effects. We have also seen, in recent history, many drugs that have been taken off the market because of their harmful effects. So, little by little, people are turning to alternative solutions such as medicinal herbs. The Unani tradition is a holistic tradition that considers the body as a whole. This ancient tradition is aimed at strengthening the body and immune system, to enable the body to recover on its own. It is based upon the balance of the bodily ‘humors and elements’ and relies on the power of plants to restore this inner balance. The Unani tradition, goes back thousands of years, it comes from Greco-Arabic-Persian medical knowledge (Hippocrates - Avicenna - Galen). Actually, the word Unani is derived from the word IONIC which meant Greek in ancient Arabic. It was exported by the Arabic populations in China and India where it mixed with the Ayervedic tradition.

Healing through herbs

CARDIOVASCINE CardioVascine is a blend of herbs that brings the necessary nutrients required to the heart and the arteries. It regulates the electrical energy of the heart by toning the muscle fibre in order to improve the conductivity. It also enhances the contractile capacity of the cardiac muscle. CardioVascine helps with blood circulation and ensures better oxygenation of the cells.

CHOLESTCURE CholestCure, is a blend of herbs that helps to regulate the balance of “good and bad” cholesterol. The Unani tradition considers that excess fat (triglycerides) in the blood is just as damaging as excess cholesterol.

It says that the level of bad cholesterol can be controlled by the liver - when it is in top condition and is not overloaded by unhealthy fats - it’s then able to undertake its task of transforming fats into cholesterol and managing the proper balance between good and bad cholesterol in the blood. The CholestCure blend is made of synergistic plants that provide a threefold action: 1. It improves the metabolism of fats in the liver. 2. It eliminates metabolic waste. 3. It helps to thin the blood. CholestCure is a natural alternative to the chemical-based cholesterol control medication and has been used as an alternative to the increasingly controversial treatment - statins. Experience has shown that once the desired results are achieved, the dosage may be adjusted over time. Thus, allowing users to reduce the daily intake and sometimes, to even use the products every other day. References: 1 - British Heart Foundation – CVD Statistics – BHF UK Factsheet 2016 - uk/what-we-do/our-research/heart-statistics 2 - Arrhythmia Alliance - http://www.

I’m fairly old (79 years) and I had heart problems, mainly Premature Ventricular Contractions (PVC), your product CardioVascine did the best things for me. I took one or two capsules per day, and after a month or so, I had no more Premature Ventricular Contractions. I now order a new box from you each month. Mrs Annie B.


Rowan Cheshire @Rowan_C_ @rowancheshire

Thrive Magazine / Issue 19 Autumn 2018

Positive Mental Strength

With Olympic Skier Rowan Cheshire

We caught up with Olympic Skier Rowan Cheshire to talk about mental strength, meditation techniques and positive goal setting. What gets you out of bed in the morning?


Deal with failure/mistakes differently everyone fails and its not the be all and end all. Treat each mistake as a new learning experience and the next time will be different with your new found knowledge.

What does 2019 hold in store for you?


Trying to better yourself, gaining new skills and educating yourself; whether it’s on something you’re interested in or something that’ll help you with your goal.


Set challenges for yourself (be competitive with yourself).

I will be also be competiting in world cups and training all year so I hope that I reach some of my goals for competition results and progression in my skiing. To continue my personal fitness journey and continue to push myself and get out of my comfort zone.

Excitement for a new day, to train, achieve the goals I’ve set and to better myself in new ways.

What does your daily fitness training involve? I spend a lot of time abroad training so when I’m away I’ll ski in the morning, which is normally from 8:30am – 1pm. After that I have have lunch and then hit the gym in the evening for a session. In my gym sessions I normally alternate between strength training and recovery sessions (cardio and mobility work).

When you’re training for an event such as the Olympic Games, what foods do you tend to include in your diet? I try to always have a balanced diet but when its high training periods my ‘go to meal’ would be stir fry veg (lots of greens), with a protein which is normal fish (salmon is my favourite) and a form of complex carb, I go for quinoa or sweet potato. Porridge with fruit and seeds is a go to for breakfast as well as it’s a great source of energy before I train.

If you could offer our readers 5 mindset techniques to help them stay on course to achieve their goals?


To meditate daily, preferably in the morning. The app headspace is great.


Having a morning and evening routine really helps me stay on track and going to bed and waking up at the same time each day.

September 2018 I will be launching my personal training plans, so in 2019 I hope to create more fitness material to help people get healthy, strong and find a love for fitness.

How do you incorporate movement into your everyday routine?

I try and do active stretching everyday aswell as some form of exercise session, whether that be strength, recovery, gymnastics or jui jitsu (which I’ve got into recently).

More About ROWAN Team GB freestyle skier Rowan Cheshire burst onto the international scene in 2014, when she became the first British woman to win a Halfpipe Gold medal at World Cup level at only 18 years old. In the process, she quickly established herself as one of the most exciting prospects across all Winter sport. Still only 21, Rowan is widely regarded to be the future face of British Winter Sport, as she looks to become the first British skier ever to win a medal at the Winter Olympics.

2014. However, an unfortunate fall during training just a few days before left her with a concussion and she was forced to retire from the competition.

Since making history as a teenager, Rowan has firmly established herself as Britain’s number 1 halfpipe skier, competing on the international circuit and was a strong medal contender for the Winter Olympics in Sochi

Rowan qualified for the Pyeongchang 2018 Winter Olympic Games where she qualified for the halfpipe final. With a strong performance, Rowan placed 7th in the 2018 Winter Olympic halfpipe final.

This setback only made Rowan more determined to achieve her goal and since then, after a brief stint working as a model, she has continued to compete on the international circuit and achieved multiple top 4 finishes.


Thrive Magazine / Issue 19 Autumn 2018

Health & Fitness EVENTS IN UK 2018/2019



9 14


13 6

12 4 11 2 3 5 8 10 6 6


Thrive Magazine / Issue 19 Autumn 2018


SFN Expo, Scotland

6th – 7th October 2018 Glasgow SFN EXPO is a health and fitness exhibition exclusive of egos, welcoming all for a high-energy weekend packed full of inspirational people, live events, brands, demos, classes, workshops, seminars, Q+A sessions and much more. Full weekend of expert talks and Q+A sessions with the best of the best!


Mind Body Spirit Event

2-4 November 2018 London Mind Body Spirit launched in 1977 is entirely devoted to the pursuit of healthier, more creative and fulfilling lifestyles. It offers talks by best-selling authors, pioneers and leading organisations in areas of eco-living, natural health, complementary medicine, alternative technology, spirituality and personal growth.


Food Matters Live

20–22 November 2018 London Food Matters Live returns to ExCeL, London on 20–22 November 2018. Bringing together 800 exhibitors, 400 speakers and thousands of visitors from across the global food and drink industry, it is a unique event dedicated to creating cross-sector connections focused on the future of food, drink and sustainable nutrition.


Love Natural, Love You

5-7 July 2019 London Three glorious summer days of natural bliss! A heavenly day out for all of us that want a happier healthier lifestyle. Enjoy shopping for natural food, drink, beauty, fitness, home and health products. Go on, pamper yourself, the natural way!


Move Fit, ExCel, London

8th - 10th March London This event is focused on group exercise and all that Jazz! The event has some massive classes were you can take part in sessions delivered by some of the master trainers from Zumba, Les Mills, Clubbercise and many more. If you like GroupEx and are looking for a high energy event to attend, Move Fit is well worth a look.


VegFestUK London

October 27th and 28th London Vegfest – the perfect place for eating, socialising, learning about healthy ethical eating, dancing, partying – you name it! It’s a heaven for many people, whether they want to mix with like-minded people, are curious about vegan lifestyles, or just want to eat all day and soak up the party atmosphere. Perfect for the vegetarian or vegan foodies out there. Held in Bristol/ Brighton and London.


Allergy and Free From Show

2-3 March 2019 Glasgow The world’s largest celebration of ‘free from’ food, drink and lifestyle products. A day out you will not find anywhere else, delivering brand new exciting choices for delicious food and drink, ground-breaking home products and health solutions to help improve the ‘free from’ life you need to lead.


IFE Food & Drink

17-20 March 2019 London The International Food & Drink Event (IFE) is a celebration of 1,350 innovative, global and cutting-edge food & drink manufacturers. Journey through the senses as you see, taste, smell and touch revolutionary products. Taking place at ExCeL on 17-20 March in London.


Balance Festival


LoveFit, London

July 2019 (Date TBC) London Three days of adrenaline-inducing fitness and adventure activities followed by boutique after parties and DJ sets. Combining the best of fitness and music festivals, LoveFit offers fitness and strength-building exercises during the day, from an alchemic blend of modified strongman and functional bodybuilding at Farm Fitness, to hot tubs and spa treatments at the designated Sanctuary.


Wilderness Festival, Oxfordshire

1st - 4th August 2019 This festival truly has something for everyone. While it has all the aspects of a traditional music festival – four days of massive lineups – there are also a number of fitness classes to attend across the weekend. Think yoga, barre and group running

The Ingredients Show


Be: Fit, London

16th - 18th August 2019 One of the UK’s best wellbeing festivals, Soul Circus combines music with holistic therapies. Set in the stunning Cotswolds hills of Elmore, join yoga masters for yoga at sunrise, get involved in the mindfulness workshops throughout the day and dance in the forest by night. Soul Circus redefines festival food with all the food locally sourced and made in the renowned Market Kitchen

8-10 April 2019 Birmingham Brand new for 2019. A UK event to put food and drink ingredients in the spotlight. Offering five co-located events that cover everything from foodie ingredients through to finished products and new brands. 250 speakers, 100 live events, 5 great shows.



10th – 12th May 2019 London Balance festival - the destination for individuals embracing a healthy lifestyle. Balance unites world-class fitness trainers, awe-inspiring yogis and well-travelled chefs, with real people and awesome brands who share a common vision - to achieve a better self.

3rd – 5th May 2019 London This is an event aimed at the female fitness community of the UK, the event brings together a number of industry leaders who deliver talks and classes during the event. Be:FIT London - a three day celebration of women’s health, featuring a stellar line up of back-to-back classes in fitness, yoga, cycle and more.


Soul Circus, Gloucester

Greenman, Brecon Beacons

15 - 18 August 2019 Described as a shamanic hideaway for the creative and cultured, embrace your zen side with this Welsh festival. Yoga and Pilates classes are offered and be sure to try out their wood-fired hot tub or an Indian summer massage. 31

Thrive Magazine / Issue 19 Autumn 2018

Simple Ways To

Stay Flexible

Our Thrive Expert in fitness - James Golden helps you with simple daily stretches to ensure that your staying flexible. Flexibility is a key component of fitness and is essential to our wellbeing, yet often overlooked by many of us. Movement efficiency is a primary objective to any effective training programme. Poor hamstring mobility is one of the most common causes of lower back problems and can provide ongoing issues if neglected. I will always ensure the clients I work with understand the benefits of good movement and I emphasise the fact that this should not be secondary to weight loss, increasing muscle mass and improving cardiovascular fitness. The long-term benefits of good flexibility can be enhanced if your body moves better or more efficiently. If a person is not able to move a joint freely through its full range of motion, then that joint is under pressure straight away and the risk of injury is increased even before attempting to pick up a weight or hold a posture. It’s not always about achieving difficult postures or positions when it comes to exercise. It can simply be about stretching and achieving the range of motion that your own body is comfortable with. Focus on achieving a small amount of mobility and movement every single day. I will always recommend a period of time either before/after training or even on a separate day that is dedicated to improving mobility. Something as little as 5-10 minutes daily can be enough to see longer term progress. 32

Numerous studies support the short and long-term benefits of daily stretching, including static stretching, dynamic stretching, and proprioceptive neuromuscular facilitation (PNF), just to name a few.

reduce muscular fatigue. When you stretch after training, your muscles are far warmer then when you started, so you will notice that they are inclined to stretch further, which will support long term flexibility.

Whatever your fitness objectives are within your own training session, my advice will always be to prepare your body, to properly allow it to execute the movements during your workout or activity. In order to do this, I suggest mobilising the joints and dynamically applying certain movements to lengthen the key muscle groups.

Ensuring an effective post-workout stretch will ultimately help your muscles to recover and help reduce the risk of soreness.

Once you have completed your main workout, always to remember to stretch your muscles to help to

It’s not always about achieving difficult postures or positions when it comes to exercise. It can simply be about stretching and achieving the range of motion that your own body is comfortable with.

Thrive Magazine / Issue 19 Autumn 2018

See below my top 8 reasons why you should be stretching on a regular basis. 1. Reduce risk of injury 2. To ensure a good range of motion can be achieved 3. Maintain and improve muscular function 4. Enhance the performance 5. Improve blood flow and circulation 6. To take pressure away from the joints 7. To maintain a good quality of life and be pain free 8. Decrease stress on the body Whatever your goal and objectives are through exercise, it is crucial that any fitness programme that you apply yourself to has a degree of focus towards stretching your body and maintaining mobility.




g strin m a

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See a few simple stretches to improve the movement of the hamstrings, lower back, quadriceps, inner and outer thigh will help maintain and improve your lower limb control.



James Golden – AKA The Fitness Pro Self Employed Fitness Professional and Head of Fitness on the YOLO Retreat fitness programme w


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thigh er n In

thigh ter u O aka_thefitnesspro The Fitness Pro


A vivid memory of mine is Googling ‘how to lose weight,’ and what I found was the advice saying -
‘burn more calories than you eat’. Simple right!!


Thrive Magazine / Issue 19 Autumn 2018

run your own path lauren tickner – real life health stories

My fitness journey started when I was quite the opposite of what I am now: I was Lauren but I was unfit, unhealthy, and unhappy. I was 15 years old. I remember seeing photos from the night before, where I looked twice the size of all my gorgeous, petite, blonde friends. The boys in my year referred to me as “Maccy D’s” because I had a shiny forehead and I remember standing on the scales one day and seeing ‘10 stone 12.5’. I didn’t really know what that meant, but I knew that in our science classes, the average weight of the girls in my year was around 7 and a half stone. I was sick of feeling uncomfortable and out of place, and I decided to do some research. A vivid memory of mine is Googling ‘how to lose weight,’ and what I found was the advice saying -
‘burn more calories than you eat’. Simple right!! So, I took it quite literally. I ate fewer calories than I burned on the crosstrainer, every single day. I believed I was in a 200-calorie deficit, having eaten 300 calories and burned ‘500’ (or so the cross-trainer says), every single day. I wasn’t aware of BMR, and so therefore I was eating a dangerously low number of calories, and my mindset towards food became very black and white. As you can

to my trusty old friend: Google. And I typed in ‘How to gain weight healthily.’ My answer was weight-lifting. And at this time, I started my Instagram account which was then a secret account under the username @fitnesslifelauren

I had achieved a ‘skinny’ body shape and the number on the scale read 8 stone (which was always my goal), but I was still not happy. I realised I couldn’t continue with what I was doing. So, I turned back

Deciding not to quit and to continue connecting with amazing people via my instagram community is the best decision

The reason I didn’t quit right there and then, was because of the community that I had built online and their ongoing support. I researched how to do particular exercises and I loved how it was making my body look and feel, and I slowly began to look at food as fuel, rather than something that was going to make me fat. However, I was still what I would now call ‘orthorexia’. I became obsessed with ‘healthy eating’ and adding protein to certain foods. For some reason, I thought that if it had protein in, it was ‘healthy’ (which I now know has no definitive definition). Back then, orthorexia wasn’t really a ‘thing,’ and I am so glad people are speaking about it now, because it can be so debilitating. I was sharing my protein bakes on my Instagram account and soon started attracting a loyal following. I was adding value to people, without even knowing that’s what’s the most critical component to building a brand is about. And when I

I was eating a dangerously low number of calories and my mindset towards food became very black and white. imagine, I lost weight rapidly. I lost weight, and I gained anxiety. After a while, I could not last an entire day at school without having a panic attack.

journey as me. They understood and I was getting positive feedback.

reached around 4000 Instagram followers when I was 17 years old, the boys in my year found it. I was mortified. Shortly after, they posted to one of their accounts, a photo of them mocking me. I nearly quit. But the reason I didn’t was because of the community I had created online. I had connected with so many other people who were on the same

I have ever made. I have been able to create a business for myself that provides me with so much fulfilment. I started off with selling fitness e-books and building the hastag #StrengthFeed and then I re-positioned myself to work on my personal and business brand. I now help others build and monetise their own brands through my online courses and seeing that I am helping to change so many peoples lives in a positive way is a feeling better than I could ever possibly explain. Funnily enough, the ringleader of the ‘Instagram mocking episode’ actually apologised to me very shortly after, and then brought it up again a couple of years later to let me know that the only reason they were all mocking me was because, they were intimidated by the fact that I was weight training! I found that super interesting, but it just goes to show that you cannot worry about what other people think - it sounds cliché, but you truly do have to do what makes you happy and feel fulfilled.

@lauren_tickner @LaurenTickner Instagram: @aurentickner

Got a health story to share? Tweet #ThriveRealHealthStories


Add vegan cheese or feta for a non-vegan option. Avocados are a naturally nutrient-dense food and contain nearly 20 vitamins and minerals, plus healthy monounsaturated fatty acids.

Pumpkin seeds are a rich source of omega-3 fatty acids, antioxidants, and fiber.

Vegan Nutty Broccoli Tabbouleh

Thrive Magazine / Issue 19 Autumn 2018

Vegan Nutty Broccoli Tabbouleh made with avocado, courgette, olives & peppers

ingredients (Serves 4 - 6) Cooking Time: 45 minutes Tabbouleh Ingredients: Heads of 2 large broccoli (470g) 3 romano peppers (400g), chopped small 2 medium carrots (200g), chopped small 1 medium courgette (240g), chopped small 1 tbsp extra virgin olive oil Pinch of pink Himalayan or sea salt 75g pitted black olives 8 sun dried tomatoes, chopped 1 large avocado, sliced 25g pumpkin seeds 15g sunflower seeds 15g pine nuts 30g fresh parsley, finely chopped 5g fresh chives, finely chopped 5g fresh mint, finely chopped Option: to add 35g vegan cheese or feta (for a non-vegan version) Dressing Ingredients: 1/3 cup extra virgin olive oil 1 tbsp coconut aminos Juice of 1/2 lime Pinch of salt and pepper

how to make it... Preheat the oven to 180C fan assisted. (200C, 400F). Place the chopped peppers, carrots and courgettes on a baking tray and toss with 1 tbsp of olive oil and a pinch of salt. Roast for 35 - 40 minutes until soft. Add the broccoli florets to a food processor. Using the S blade, blitz until they resemble a rice consistency. Place the broccoli rice in a bowl and microwave for 4 minutes. Allow to cool slightly. Transfer to a muslin cloth or fine tea towel and squeeze out any excess water. (This makes it fluffier). Option to enjoy raw if you prefer. Place the seeds and pine nuts on a baking tray. Roast for 5 minutes until golden. Mix the dressing ingredients together in a small bowl. Fluff the broccoli rice with a fork and mix through the roasted vegetables, olives, sun dried tomatoes, seeds, herbs and dressing and top with avocado.

Recipe from Jo at: @modernfoodstories @modernfoodstories

Jo at Modern Food Stories:

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


Thrive Magazine / Issue 19 Autumn 2018

Roasted Aubergines with Honeyed Blackberries served with quinoa side, made with lentils and cherry tomatoes

ingredients (Serves 4) Prep time 10 minutes Cook Time: 30 mins 2 aubergines, halved lengthways salt 1 tbsp olive oil 4 tsp miso For the blackberries 150g blackberries 2 tbsp soy sauce 1 tbsp honey For the quinoa 200g quinoa 400g canned green lentils, drained 150g cherry tomatoes, halved 2 spring onion, sliced 2 tbsp parsley, chopped

how to make it... Preheat the oven to 200C/fan oven 180C/gas mark 6. Slash the cut side of the aubergines in a criss cross pattern and sprinkle with salt. Set aside in a colander in the sink for 10 minutes then rinse and pat dry with kitchen paper. Brush with the olive oil and place cut side down in a roasting tin. Cook for 20 minutes or until very soft. Mix together the soy sauce and honey, then combine with the blackberries. Turn the aubergines cut side up and brush with the miso, then spoon over the blackberry mix and continue roasting for 10 more minutes. To prepare the salad; place the quinoa in a pan with a pinch of salt, cover with 3 times the volume of water and boil for 20 minutes, then drain and cool with running cold water. Stir in the remaining ingredients with fresh pepper. Serve the aubergines with the salad alongside and any extra blackberry sauce from the roasting tin.

an Aubergines are

of excellent source


And a good source of vitamins B1 and B6 and potassium.

Rich in fibre

Recipe from Seasonal Berries - @seasonalberries 38

Quinoa is gluten-free, high in protein and one of the few plant foods that contain all nine essential amino acids.

Blackberries are packed with vitamin C. Just one cup of raw blackberries has 30.2 mg of vitamin C.

Roasted Miso Aubergines with Honeyed Blackberries

Quinoa (pronounced keen-wah)! is not actually a grain, it is classified as a pseudo-cereal. However, nutritionally, quinoa is considered a whole grain.

Edamame is a young soy bean that is harvested early. They contain complete protein, calcium, vitamin C, and other key nutrients.

Superfood Quinoa & Bean Salad

Thrive Magazine / Issue 19 Autumn 2018

Superfood Quinoa & Bean Salad made with tenderstem, shallot and edamame beans

ingredients Serves: 4 Prep time: 20 mins Superfood Salad 1 cup Quinoa red and pearl 2 cups of vegetable stock Dash of olive oil 100g Tenderstem broccoli, blanched and refreshed in ice ½ a Shallot, chopped and sautéed in olive oil until soft 100g Edamame beans, blanched and refreshed in ice 100g Kale, blanched and refreshed 50g Pomegranate seeds Citrus dressing 1 cup fresh orange juice reduced to glace 25ml white wine vinegar 75ml Olive oil Seasoning (Salt & Pepper as you please) ½ tsp honey

how to make it.. Place quinoa in saucepan adding in the stock and the dash of olive oil. Roughly mix together with a fork and bring to the boil before turning down to simmer until all the liquid has been absorbed. If the quinoa has not expanded and appears to still be hard, add some more water and leave to simmer some more. We recommend using a fork to ‘fluff’ up your quinoa to get the desired texture. Top tip: Rinse the dry quinoa in a sieve before cooking, this will encourage the quinoa to expand and soak up the stock. To make the dressing To make the dressing first you’ll need to turn the orange juice into a glace, you can do this by adding the orange juice to a saucepan and gently boiling on a medium to high heat until a syrup like texture has formed. Once cool you will then need to whisk the orange glace, vinegar and honey together and begin to slowly add olive oil and seasoning. To serve In a mixing bowl, toss quinoa, tenderstem broccoli, kale and edamame beans with citrus vinaigrette. Sprinkle pomegranate seeds and you’re ready to serve.

Superfood salad

Recipe suplied by:

@SopwellHouse @sopwellhouse 41

Thrive Magazine / Issue 19 Autumn 2018

Autumn Vegan Butternut Squash Quiche

made with tofu, plant based milk and chickpea flour

ingredients (Serves 8)

how to make it...

For the pastry: 230gr plain flour 100gr of vegan margarine pinch of salt and black pepper to taste

For the pastry: Mix the flour with salt and pepper into a large bowl, add margarine and mix to obtain breadcrumbs-like balls, then add water, just enough too make the whole mixture into a ball. Wrap it in cling film and let it to rest into the fridge for 30 minutes.

Alternatively just buy an already made short crust pastry from any supermarket

Meanwhile in a food processor mix the following: tofu, oil, milk, paprika, turmeric, salt, pepper, parsley, oregano, onion. In the oven roast the leeks and the butternut squash. Cut the butternut squash into slices and the leeks into pieces, season them with a pinch of salt and olive oil. Roast them at 160 for 10/15 minutes, take them out even though they might not be cooked yet.

For the filling: 1 finely chopped red onion 3 medium leeks 1 medium butternut squash 2 tsp of smoked paprika 2 tsp of turmeric 2 tsp of oregano 30ml of sunflower oil 100g of chickpea flour 4 tsp of salt and pepper 900g of tofu 20ml of soya milk (you can use any plant based milk of your choice) a handful of fresh parsley a generous piece of vegan cheese chopped in little pieces

Remove the dough from the fridge and roll it on a flat surface (put some flour on the surface first). Roll it large enough for the size of your tin. Before you put that into your tin lay some parchment paper on the bottom, all using some margarine to grease the inside of the tin, then add flour (like your are preparing a tin to make a cake). Then put the pastry in your tin and work it with your hands to make it even everywhere. Pinch the bottom with a fork and sprinkle some salt and olive oil - blind bake in the oven for 10 minutes. Take the pastry out from the oven and add the mixture you prepared in the food processor. Then add a layer of the mixture and place your leeks and butternut squash slices on top. Add more mixture and add some of the chopped cheese, then repeat until you have filled the whole tin. Sprinkle some cheese, olive oil and parsley on top and cook it for at least 30/35 minutes at 170ËšC. Enjoy!

Research has shown that a... heart disease

Recipe from: 42

Š Photo b y Kim Bur

rows Vego


Mediterranean diet reduces the risk of @leles_london


Chickpea flour is naturally gluten-free and packed with protein. Made of finely milled chickpeas, this ultra-fine flour makes the perfect base.

Tofu is a good source of protein and contains all eight essential amino acids.

Autumn Vegan Butternut Squash Quiche

Š Photo by Kim Burrows Vegography

Polenta is an Italian ingredient made from fine or coarsely ground cornmeal - a tasty alternative to wheat-based foods as it’s made from corn.

Made with apricots which are a good source of vitamin A which is also known as retinol and rich in fiber too.

Apricot, Almond & Rose Water Cake

Thrive Magazine / Issue 19 Autumn 2018

Apricot, Almond & Rose Water Cake a sumptuous way to use the last of the summer fruits.


(serves 8) Prep/Cooking time: 50mins Base: 150g or about 8 fresh apricots 200g ground almonds 50g fine polenta 1 tsp baking powder 150g caster sugar 6 eggs 1 tsp rosewater 1 tbsp sunflower oil for greasing the tin 200g flaked almonds

Recipe and styling by Amelia Stewart from Cook First @Cook_First

how to make it... Preheat the oven to 180°C. Grease the sides of an 8-inch springform cake tin and line the bottom with baking paper. Add the ground almonds, polenta, baking powder, caster sugar, rose water and eggs in a food processor and give a good long blitz to combine. Open the top of the processor, scrape down the batter and then scrape into the prepared tin and smooth with a spatula. Slice your apricots in half and squash them down into the cake batter. They will rise a little when baked so don’t worry if you’ve pushed them right down almost to the baking paper. Scatter the flaked almonds on top and then pop in the oven on a middle shelf. Bake for 40 minutes, although check after 30 minutes and if the top is going very brown, remove from the oven, cover it with foil and then pop it back in the oven to let the middle of the cake cook through. When it’s ready, the cake will be coming away from the edges of the tin. Remove the cake from the oven and transfer to a wire rack to cool. Once cooled, remove from the tin and place on a plate – then slice up and enjoy!

@cook_first_ @BeKitchenConfident

Autumn bake

Amelia Stewart - Cook First

“Through ‘Cook First’ my aim is to teach people to become ‘kitchen confident’. By promoting wholesome nutritious cooking with seasonal organic produce.” 45

Thrive Magazine / Issue 19 Autumn 2018

Autumn Mixed Berry Vegan Pavlova

topped with coconut cream and delicious fresh berries


how to make it...

(Serves 8) Prep time: 20 minutes plus overnight chilling Cook time: 2 hours

Preheat the oven to 180C/fan160C/gas mark 4. Line 2 baking trays with parchment. Drain the chickpeas over a large bowl (it’s the water or aquafaba you want but you can use the chickpeas in another recipe). Use an electric whisk to whip the water into soft peaks, which will take around 5 minutes.

2 x 400ml coconut milk, chilled overnight in the can 400g can chickpeas 1 tsp white wine vinegar 125g caster sugar 25g icing sugar, sifted finely grated zest 1 lime 600g mixed strawberries (hulled and sliced), raspberries, blackberries and blueberries

Add the vinegar and continue whisking for another minute. Gradually add the sugar, a spoonful at a time with the whisk running and continue whisking for another couple of minutes until smooth, shiny and increased in volume. Spoon or pipe the mixture into 8 rounds about 10cm each. Reduce the oven to 120C/fan100C/gas mark ½ and bake for 2 hours until they are firm and dry on the outside. Open the oven and leave the meringues in the oven to cool with the door ajar. Open the coconut milk and scoop out the solids. Beat this with the lime zest and icing sugar until smooth adding some of the liquid left in the can if too stiff and then use to fill the meringues. Top with the berries and serve.

ought Who’d have th


that the cookin

water from chickpeas could make an amazing dessert!

Vegan recipe

Recipe from Seasonal Berries - @seasonalberries 46

Coconut flesh is highly nutritious and rich in fibre, vitamins C, E, B1, B3, B5.

Coconuts belongs to the Palm family and are grown in abundance in Malaysia and southern Asia. Coco means ‘grinning face’!

Autumn Mixed Berry Vegan Pavlova

Thrive Magazine / Issue 19 Autumn 2018

join the thrive community we’d love to hear from you - get in touch, plus a chance to win @thrivefeelalive



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Introducing Sophie another valuable member of our #ThriveExperts. We’ve built a panel of experts in #health #nutrition and #mindset to work with us on our mission. Clearing up the confusion around health & nutrition. Say hello to Sophie. @sophiebertrand_ #FridayFeeling


Late for work? Then try stuffing one of these in your face... #MeatFreeMonday #meatfree


If you’re a fan of #overnightoats here are a few ideas to up your game, from @ThriveFeelAlive #healthybreakfast #HealthyEating


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Credits / References / Where to buy... Lizzy Coles - Sophie Murray - Rebecca Boulton - Victoria Hamilton - Gemma Hurditch (CNMCollege) - Rowan Cheshire - @rowancheshire

Recipe and styling by Jo at:

James Golden - Lauren Tickner -

SUBSCRIBE online at

Recipes Supplied by: / / (©Photo by Kim Burrows) To subscribe to Thrive Magazine: Email / Contact us at: Credit to pixabay and istock for stock images used throughout and to each supplier. / Designers: ‘Peter at Utopia Design Solutions / Thrive Design


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Thrive Natural Health Magazine Autumn 2018