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Issue 19 Autumn 2018
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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
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Thrive Magazine / Issue 19 Autumn 2018
Contents thrive [ issue 19 - Autumn 2018 ] NEWS
EVENTS
FEATURES
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Thrive experts
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Hot products
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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.
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@thrivefeelalive
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.
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Thrive Magazine / Issue 19 Autumn 2018
Increasing your
FIBRE INTAKE
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
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www.nutritionbylizzy.co @kclnutritionist @nutritionbylizzy
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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.
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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.
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Thrive Magazine / Issue 19 Autumn 2018
Health & Fitness EVENTS IN UK 2018/2019
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Thrive Magazine / Issue 19 Autumn 2018
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SFN Expo, Scotland
6th – 7th October 2018 Glasgow www.sfnexpo.co.uk 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!
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Mind Body Spirit Event
2-4 November 2018 London www.mindbodyspirit.co.uk 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.
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Food Matters Live
20–22 November 2018 London www.foodmatterslive.com 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.
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Love Natural, Love You
5-7 July 2019 London www.lnlo.co.uk/ 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!
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Move Fit, ExCel, London
8th - 10th March London www.moveitdance.co.uk/ 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.
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VegFestUK London
October 27th and 28th London www.vegfest.co.uk/ 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.
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Allergy and Free From Show
2-3 March 2019 Glasgow www.allergyshow.co.uk/scotland 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.
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IFE Food & Drink
17-20 March 2019 London www.ife.co.uk 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.
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Balance Festival
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LoveFit, London
July 2019 (Date TBC) London www.lovefitfestival.com 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.
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Wilderness Festival, Oxfordshire
1st - 4th August 2019 www.wildernessfestival.com 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
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Be: Fit, London
16th - 18th August 2019 www.soulcircus.yoga 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 www.theingredientsshow.co.uk 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.
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10th – 12th May 2019 London www.balance-festival.com/ 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 www.befitlondon.com/ 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.
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Soul Circus, Gloucester
Greenman, Brecon Beacons
15 - 18 August 2019 www.greenman.net 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
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: www.modernfoodstories.com @modernfoodstories facebook.com/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.�
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