Thrive Magazine Autumn 2015

Issue 7 - Autumn 2015

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Your quarterly natural health, food & lifestyle magazine

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Banish those stale bags of bitter green tea dust. Welcome TG Teas Organic green tea at its delicious best, blended with other ancient wellness fruit & herbs.

15 pyramid bags packed into a convenient opaque resealable pouch, so freshness and great taste stays in.

Winner of two Gold stars at the 2015 Great Taste Awards.

This is no pricey plant sap. This is Tg. Smart. Sassy. Social.

Refreshing green tea infusions blended with ancient wellness ingredients including ginseng and jujube. Great tasting and low in sugar because both matter. Like nothing you’ve tried before.

The women behind Tg Green Teas

Tg Green Teas was developed by Hua, a Chinese born medical doctor and green tea fanatic, and Sophia, an ex-innovator at global food & drink companies. The have funded the London based business 100% themselves as they wanted the freedom to develop delicious drinks that are also ethical and naturally good for you.

www.drinktg.com Phone us 0800 7723885 / Email: hello@DrinkTg.com / Twitter: @DrinkTg

Thrive Magazine / Issue 7 - Autumn 2015

Autumn 2015 Susan Davies - Editor hello@thrivepublishing.co.uk www.thrive-magazine.co.uk

Wow! Where did the summer go? Time just seems to fly by these days which just means we have to make sure we take time out to enjoy the fun things in life - be it cooking, playing or just being. (pg 6-7).

We’ve been busy finding out the latest health news and products for you. In this Autumn issue we’ve got some treats to stock up your pantry as winter approaches. Our ‘What’s Hot’ section on (pg 5) showcases some of our favourite product discoveries. ‘Rise of the Pseudo Juice’ on (pg 10) with Natural Juice Junkie looks at whether the range of supermarket juices available are as healthy as they say! Emma Mills gives us some ideas of how to stay ‘Healthy on the Go’ (pg 14).

We’ve got an exclusive interview Stephen Jones from The British Quinoa Company on (pg 18) ‘British Quinoa’ We showcase ‘Elderbrook Cordials’ on (pg 22). Natural flavoured cordials that make water taste great.

CNM College introduce their brand new course ‘Become a Natural Chef’ on (pg 24) and Janey Lee Grace gives us some simple ‘Natural Choices for Kids’ on (pg 27). We’ve found four fantastic healthy subscription boxes for you to look at on (pg 31).

And of course we have some delicious healthy recipes for you to try; including an amazing turmeric smoothie from Nutriciously and a passion fruit cheesecake from Spambella.

Other recipes include; a wild mushroom soup, coconut and flaxseed truffles, a super detox salad, red pepper spinach muffins and more.

It’s your chance to join the Thrive Tribe on (pg 48) plus a chance to win in our competitions. So, find your slice of peace and quiet and settle down to read this Autumn issue.

Sue@thrive x

Thrive is about telling healthy stories... so if you’d like to feature your natural, organic foodie product or story in some way then

Winter...

drop us an email at hello@thrivepublishing.co.uk

SUBSCRIBE online at www.thrivemagazine.co.uk

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Thrive Magazine is designed and published in house by Thrive Publishing.

Contact us at...

hello@thrivepublishing.co.uk www.thrive-magazine.co.uk

DISCLAIMER: The views within this magazine are not necessarily those of the publisher. Articles and advertisements are for information only. They are not intended to replace medical care. Check with your GP before trying any of the remedies in this magazine. Always seek medical advice if you are pregnant or taking medication before following any of the advice given in articles or advertisements in this magazine. Please read full disclaimer at www.thrive-magazine.co.uk/disclaimer/

Next Issue - Winter Available December 2015

COPYRIGHT: All content of this magazine is copyright protected by Thrive Publishing and no content can be re-published without prior consent of the publishers, but Thrive is here to be shared and shouted about so spread the word.

Don’t forget - once you’re done reading me, please share, donate or recycle.

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Thrive Magazine / Issue 7 - Autumn 2015

Contents thrive [ issue 7 - Autumn 2015 ] NEWS

EVENTS

FEATURES

5

Hot Products

30-31 Healthy Subscription Boxes

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Running on Plant Power

32-33 Making Time for Me

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Star Blogger Profile

34-35 Home Grown Herbs

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

We caught up with Fiona Oakes, elite marathon runner, devote animal lover and plant based athlete.

A new feature where we introduce you to some of the top food bloggers who are changing the way recipes are made.

10-11 Juicing - Rise of the Pseudo Juices

Natural Juice Junkie looks at the rise of juices readily available on the supermarket shelves and finds out if they are healthy.

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We showcase four of the healthier options available when it comes to subscription snack boxes.

Jo from Capital CBT helps us understand that making time for yourself is neither selfish nor indulgent, it’s necessary!

Cleansing herbs to use as teas, tinctures, infusions and more.

36-37 Turmeric & Coconut Smoothie

Try making this delicious smoothie from www.nutriciously.com

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Recipes from ‘Groovy Food Co.’

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Passion Fruit Cheesecake

True Superfoods

The term superfood has become popular lately but what foods truly deserve the label of ‘Superfood’?

14-15 Healthy on the Go

Writer and editor Emma Mills looks at some of the healthier options for eating whilst out and about.

16-17 6 Overnight Oats

Eat breakfast like a king, as the saying goes! We’ve got six great overnight oat recipes for you to try for breakfast.

18-19 British Quinoa

Yes that’s right, quinoa growing right here in the UK. We find out how with Stephen from The British Quinoa Company.

20-21 What’s it Called? - Pomegranate

In this feature we introduce some of the more unusual fruit and vegetables and give you ideas on how to use them.

22-23 Making Water Taste Great

Say hello to ELDERBROOK Cordial Tonics - a healthier way to make water taste great.

24-25 Become a Natural Chef with CNM

A brand new course from CNM College - train to be a natural chef.

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Natural Options for Kids

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Macro & Micronutrients

Delicious ginger and chocolate puddings and coconut chocolate moouse.

A refreshing cheesecake recipe from www.spambella.com

40-41 Red Pepper Spinach Muffins

Perfect for breakfast on the go, this simple recipe is from www.celeryandcupcakes.com

42-43 Recipes from ‘Hedi Hearts’

Make these coconut, cacao and flax seed truffles or zoodles with avocado and spinach. Super simple and tasty!

44-45 Mixed Wild Mushroom Soup

From Found Mushroom Company. Perfect for Autumn.

46-47 Recipes from Juice Master

A super detox salad. Avocado, asparagus and garlic.

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Join the Thrive Tribe

We’d love to hear from you - get in touch, plus a chance to win some of our latest competitions prizes too.

www.thrive-magazine.co.uk @thrivefeelalive

Janey Lee Grace shares her tips on the best food swops to make for the younger generation.

In this feature we look at what macro and micro nutrients are and what health benefits they can have.

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Thrive Magazine / Issue 7 - Autumn 2015

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1. Protein Ball

Packed with macadamias, cashews and coconut, this delicious protein ball is also high in protein, fiber and antioxidants. www.bouncefoods.com

2. Chilled Green Tea Iced Tg Green Tea with Ginseng. A delicious iced tea that’s also low in sugar – now isn’t that a refreshing change! www.drinktg.com

3. Pop Rice

Nuts and seeds combine to make a tantalising treat. Packed with cashews, diced almonds and popped balls of wholegrain red rice. www.kintaro.co.uk

4. Elderbrook Drinks

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Cordial tonics that make water taste good. These delicious tonics are low in sugar, they use coconut nectar and are packed full of superfoods! www.elderbrookdrinks.co.uk

5. Jason Vale 5:2 Juice Diet Book

Jason brings us his final ever juice diet plan! This book combines his experience of juicing along with some great recipes. www.juicemaster.com

6. Fruit Crisps

Bananas that are picked just at the perfect moment of ripeness. Crunchy with a sweet and creamy flavour. www.emilyfruitcrisps.co.uk

7. Coconut Chips

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These delicious snack chips come in three sensational flavours: Sour Cream & Chives, Chocolate and Original. www.coconutessence.com.au

8. Jamie’s Everyday Superfood Book

In Everyday Super Food, Jamie’s done all the hard work for you - all you need to do is choose a delicious recipe, cook it up and enjoy it. www.jamieoliver.com

9. Stur Drinks

Each issue we highlight the newest healthy foods and products being launched. More in Winter issue.

Stur natural water enhancers. Made from real fruit but with zero sugar.

Fortified with Vitamin C. A great way to stay hydrated throughout the day.

Each little bottle makes 30 delicious servings. www.sturdrinks.eu 5

Thrive Magazine / Issue 7 - Autumn 2015

Fiona Oakes holds three marathon World Records and four marathon course records. She’s been a dedicated vegan for over 40 years and runs her own animal sanctuary - we’re blown away by her achievements!

running on

plant power Fiona Oakes

You’ve achieved some incredible results with your running, including the formidable Marathon des Sables in 2012, but what inspired you to start running and how do you choose your challenges?

What inspired me to start running was my frustration at the negativity and lack of understanding of a plant based diet by both those directly around me and the media and press who influence the general public. Whilst I have always been athletic and sports minded there still seems to be an enormous myth and misconception that a plant based diet is basically deficient in nutrients, is inadequate for daily life and impossible to adhere to in a sporting arena – especially one of elite sport.

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I decided that something had to be done to address this issue as simply caring for hundreds of previously rescued and neglected animals at my sanctuary didn’t seem to be enough.

This is what set me on a path to marathon running. I identified something I am pretty good at – i.e., sport – and worked out how to become very good or excellent at this discipline. I have to admit, it has been a hard learning curve but the main motivation and incentive

has always been, and will always be, helping the animals through educating and influencing others. In 2011 a fellow runner suggested I attempt something a little different – that being the Marathon des Sables (MdS). This seemed like the perfect way of proving that a vegan can achieve anything and that a wholly plant based diet is not inhibiting to sporting endurance or excellence in any way, shape or form. Whether it be hot, high, cold or fast – this vegan can do it all is my simple message and reason for running!

Thrive Magazine / Issue 7 - Autumn 2015

You’ve been vegan since the age of 6, this is a huge answer-back to all of the critics out there who question the sustainability of a vegan diet. Could you share with our readers how you make sure your body gets the nutrients and minerals needed to maintain your fitness for running.

Yes, I have been vegan since the age of six and this was very much a decision I made

sanctuary to her feet after a severe bout of colic had sapped her strength. I so desperately wanted to complete the race and prove my doubters and deriders wrong – those who said it was not possible on a plant based diet.

The one advantage I do have is that when the ‘going gets tough’ I have that little bit extra in my armour as I always cling dearly to the reason I am actually out there doing it in the first place – to help the animals. It’s one thing to want to

misinformation in order to make profit. I believe this can only be achieved through creating role models, by education and through publications such as Thrive Magazine.

We also need to see more high profile people speaking out, more positive information being printed and the truth about animal cruelty being made readily available and prominent for all to see.

My diet is very balanced, very natural and very consistent. I have also learned to listen to my body and respect and interpret what it is telling me. myself, based upon the childlike simplicity and reasoning that I loved animals and did not want to harm them, therefore I did not want to eat them or be party to any industry which exploited them. This was fourty years ago and at that time veganism was not nearly as popular as it is today. At that time, there wasn’t the choice of products that are available now, such as meat replacements, ice creams, soya products and dairy substitutes. So, my diet was cooked from scratch and very, dare I say, basic. This is pretty much what I have stuck to over the years and people are quite surprised to see how little emphasis I actually do place on my diet. I like very natural products – fresh vegetables and fruits – nuts, pulses, rice and home-made soups. My diet is very balanced, very natural and very consistent. I have also learned to listen to my body and respect and interpret what it is telling me. I pretty much know from the way I am feeling whether I am lacking in anything and how to adjust this to suit my own requirements.

Sometimes I do think people spend too much time worrying about what they think they should be having rather than what they actually need.

Obviously, there are certain requirements of nutrients and calories which are not negotiable but after that, each person is an individual.

I truly think and believe each person’s diet should be tailored to meet their individual needs, daily routines and what is available and affordable to them.

What’s been your toughest race so far?

This is a hard question as I have done such a variety of races, in all sorts of terrains and conditions and they have all been tough for different reasons. I do always push myself to get the last ounce of performance out of both my body and mind. Perhaps the Marathon des Sables in 2012 – I did it again in 2014 – which was particularly difficult, not just because of the race itself being so brutal, but also the fact that the week before the competition I fractured 2 toes attempting to get an elderly horse at the

compete in something for yourself but when you are doing it for the benefit of others I feel the drive and hunger are much stronger and the need to finish is that much greater and more acute.

What challenges lie in store for you in 2016 and onwards?

We’re just blown away by the incredible work you do at your animal sanctuary, tell us more about the Fiona Oakes foundation and what motivated you to launch it?

My future aims are: To continue to provide a safe haven for the creatures I am lucky enough to be able to help physically.

Pure and simply I just wanted to show the world what can be achieved on a vegan diet!

A diet I have adhered to for over 40 years.

I wanted to address the myths that living plant based makes you weak, that it isn’t sustainable and it could not provide longevity of career in athletic achievement.

In 2004 I decided to start the now highly popular and globally based Vegan Runners.

11 years on and Vegan Runners is a virtual, online running club where vegan runners can meet and share ideas. It was then that I decided to attempt to break the three Guinness World Records by running a Marathon on every continent plus the North Pole and I decided to start my own Foundation. I wanted to show the world my perspective on life, that I am not just a vegan athlete because it benefits me, but I am an athlete who is vegan because it benefits everyone and everything – the people, animals and the environment too. I don’t just run, I care for the animals I am passionate about giving a voice to – I understand them, I see how amazingly intelligent they are and I want to share that message with the world.

How do you see future generations with regards to health and fitness?

I do hope that future generations are able to take more of a proactive role in their own health, fitness and lifestyle choices and can find the strength to turn their back on the media, press and advertisers who very often pedal

Obviously, my main commitment is to the animal sanctuary and it’s 400 animal residents.

To encourage more people to consider their actions and how they impact on others and what they can do to make a direct change for the better.

Just running the sanctuary and raising the finance to keep going is a big enough challenge in itself. Both Martin, my partner, and I put all our own wages into the sanctuary Every single penny donated goes directly to the animals it was intended for. It really does take it’s toll on you both mentally, physically and financially but is such a vital part of what I do, who I am and what I believe in.

As for the running, I hope next year to complete the Grand Slam of Major’s. Each of the Major City races in the same year. I will use this to promote veganism to a wider audience on a global platform. Rest assured, I will be constantly seeking ways of getting the message of ‘kindness to all and for all’ to as many people who are willing to listen, this is my main challenge for 2016 and for as many years after that as I am lucky enough to live!

If you’d like to help Fiona and sponsor her future races please contact her at: fiona@ towerhillstables.com You can support Fiona Oakes Animal Foundation at: www.towerhillstables.com

T Telephone: 01621 774471

www.facebook.com/towerhillstablest 7

Thrive 2015 Thrive Magazine Magazine // Issue Issue 7 4 -- Autumn Winter 2015

star

blogger profile Welcome to our new food feature ‘meet the blogger’

There’s a new kind of chef in the midst, bloggers with a passion for healthy food and for creating unquie health changing recipes and they are taking the health food world by storm. These passionate foodies are carving out their own kind of cooking niche´. The truth is that we’re in the middle of a new kind of food culture and no one can predict how powerful a force for change it may well be.

In this new feature you get to meet some of those foodie fantatics that are creating and sharing their passions and being part of this change - we think is for the better.

Being a vegan-curious foodie led me to my dream career. Choose a job you love and you will never have to ‘work’ a day in your life! charlotte - that copy girl 8 6

Thrive Magazine / Issue 7 - Autumn 2015

How food blogging changed my career and health.

For the past eight years, my day job in digital marketing was serious and often stressful, so blogging was something I did for fun, as I’ve always loved to write. A couple of blogs came and went as my interests changed, and it was in January 2014 after discovering Deliciously Ella, that a new idea started to simmer. I loved the simplicity of eating nutritious, wholesome food without counting calories, and after exploring this further, I became vegetarian.

I’ve been incredibly lucky so far as I’ve worked with lots of health-related businesses for a variety of projects including a series of clean eating emails, editing a recipe e-book, rewriting a Pilates website, creating content for a vegan food brand on Facebook, and a Twitter campaign for a health food shop. I’m excited about waking up every morning because as the saying goes, “Choose a job you love, and you will never have to work a day in your life.”

A sudden desire to start cooking (much to the surprise and delight of my family who’d barely ever seen me in the kitchen), and many questions from colleagues about what I was eating, inspired me to start a new blog – LottieLovesFood.com. Although I quickly realised that I was no Nigella when it came to creating recipes, I did discover an interest in exploring vegan food through new and existing products.

Going to food shows became my version of shoe shopping! I loved meeting the passionate people behind the products, and there was always an interesting story about how and why they started their business.

Having decided that I wanted to eat more vegan food, but struggling to know what to look for when I was out and about, I decided my blog would be dedicated to vegan product reviews, for other vegan-curious foodies like me.

charlotte - that copy girl Charlotte Moore, founder of specialist food, drink and lifestyle copywriting company ThatCopyGirl.com explains how her blogging grew into a business. www.thatcopygirl.com

Follow Charlotte @LottieLoveFood @lottielovesfood

At the same time, the company I worked for was going through months of drastic change and my role was stale and unfulfilling.

Writing a blog gave me the courage to leave and start my own company, which happily combined my passion for food and a flair for writing great copy. ThatCopyGirl.com was born and as soon as I started to let my blog contacts know about the exciting change I’d made, the work started to flow in.

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Thrive Magazine / Issue 7 - Autumn 2015

The juice in the supermarket fridge had a use by date giving it a shelf life of 3 weeks. So how can this be?

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Follow Neil on Twitter @TheJuiceJunkie www.facebook.com/naturaljuicejunkie

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I have a question for you, would you eat a 21-day-old sandwich?

Thrive ThriveMagazine Magazine/ /Issue Issue74- Autumn - Winter 2015

“High pressure can modify the microstructure of fruits. Changes in the fruit structure usually result from damage in the cell structure”. Neil Martin

% fruit

Common sense tells me that a process which kills all the bad stuff is likely to affect the good stuff too.

% veg 20 0 8 = e l u r 0 :2 0 8 e follow th Over recent months I’ve noticed a significant increase in the number of green juices I see in shops and supermarkets. As someone who has transformed their own health through juicing and helped people across the world to learn more about the power of drinking vegetables, you might think I would get excited by this, but not all juices are created equally.

I have a question for you, would you eat a 21-day-old sandwich? When I recently asked this in a poll on Facebook, 100% of the respondents said ‘no’. Yet there is technology being used to process sandwich fillings to give them a 21-day shelf life and it is also being used on green juice.

food or juice in a vessel filled with water and applying intense pressure (up to 87000 psi) to it. This has been shown to kill pathogenic bacteria, yet unlike heat pasteurisation it is claimed that the process has minimal effect on the nutritional attributes of foods and drinks, unlike thermal processes.

However, in the 2012 book Advances in Food Processing Technologies it states, “High pressure can modify the microstructure of fruits. Changes in the fruit structure usually result from damage in the cell structure.”

Common sense tells me that a process which kills all the bad stuff is likely to affect the good stuff too. And the processing is not the only thing to be aware of.

The first time I saw a bottle of green juice in a supermarket with the words ‘cold pressed’ on it I had a huge smile on my face, until I looked more closely at the bottle. See, a cold pressed juice made fresh at home is typically good for about 3 days. The juice in the supermarket fridge had a use by date giving it a shelf life of 3 weeks. So how can this be?

Best practice when juicing for health or weight loss is to focus on juices that highly vegetable based. Typical guidance is 80% vegetable and 20% fruit. So how do some of these bottled offerings compare?

There is method of processing foods, known as High Pressure Processing (HPP) that Deli 24, a company claiming to be the first UK contract processing facility to offer it, describe as a cold ‘pasteurisation’ system.

HPP can extend product shelf life for up to 45 days and involves enclosing the packaged

• Waitrose Apple, Kale & Lime Juice is over 85% fruit • Innocent Easy Greens is 79% apple juice • Savse Super Green is over 65% fruit • Tesco Vegtastic is over 60% fruit • B.fresh #greenwarrior is 36.5% fruit

Well here are just 5 examples of juices available in major UK supermarkets:

By Neil Martin – Natural Juice Junkie.

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Thrive Magazine / Issue 7 - Autumn 2015

Nettle

Milarepa, the Tibetan saint, was said to have lived on nothing but nettles for decades. Nettle stimulates the lymph system to boost immunity, it’s also a diuretic, astringent, pectoral, anodyne and an amazing cleansing tonic too! If you have access to fresh plants, you can simply dry nettle leaves in the sun for a cup of nettle tea.

Each cup of nettle tea contains vitamins A, B, and K, riboflavin, niacin, folate, carbohydrates, fat and proteins.

Echinacea

Echinacea was commonly used by Native Americans for hundreds of years before the arrival of European explorers, settlers and colonizers. There are nine species. Some of its common names are the purple coneflower or black-eyed Susan. Echinacea has a complex mix of active substances, some of which are said to be antimicrobial. Also, it’s shown to be useful against some, but not all, of the more than 200 viruses that cause colds.

superfoods

what’s next in

We showcase the newest superfoods and herbal remedies available and look at the health benefits they may offer.

Ginseng

This powerful root typically grows in Northern China, Korea, and eastern Siberia. Ginseng is believed to be a good tonic that benefits one’s stamina and helps boost energy levels. It helps athletes use oxygen more effectively, and it is believed to regulate metabolism, which can increase energy levels.

Blue Green Algae

Blue green algae, including a type called spirulina, contain valuable nutrients and have been shown to also provide additional health benefits. The Aztecs consumed it regularly and native inhabitants of Africa also made it a common addition to their diet. It’s a great source of protein and also contains vitamins A, C, E and several of the B vitamins, including thiamin, riboflavin, vitamin B-6 and folate.

Ashwagandha

Stress, environmental toxins, and poor nutrition can all have a detrimental impact on our nervous systems. Studies support ashwagandha’s ability not only to relieve stress, but also to protect brain cells against the deleterious effects of our modern lifestyles. In Ayurvedic medicine, one of the main uses of ashwagandha root extract is to enhance memory and improve brain function.

Note:

Please note, all information about herbs included on these pages are purely for information only, it does not constitute advice or recommendations. Please always check with your GP before trying any new herbal remedy or food.

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Thrive Magazine / Issue 7 -Autumn 2015

r option to e healthie ... th g in k a Try m snacks le crispy crisps - ka Simple to make: Toss chopped kale in a drizzle of olive oil or coconut oil and bake in the oven at 180Ëš C until they are crispy, about 10 to 15 minutes. Add a sprinkle of parmesan as a topping.

healthy on the Don’t forget that fresh fruit and veg in its natural form is a great healthy snack choice and most can be easily carried around.

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Thrive Magazine / Issue 7 - Autumn 2015

SUPER SNACKING - THE HEALTHY WAY

“Snack w isely and you can energy le give you vels a he r althier, su stained boost”.

Snacking sometimes gets a bad reputation, but it can be a healthy, not a guilty pleasure, if you’re conscious about the kinds of snacks you choose. When you’re on the go and your energy levels start flagging it can be tempting to grab something sugary or fatty for a quick fix, and with so much choice out there it’s easy to be tempted by unhealthy options. But snack wisely and you can give your energy levels a healthier, sustained boost.

Dried natural fruits such as mango, apricot and raisins are a nutritious and convenient way to satisfy a sweet tooth as well as a rumbling tummy (just watch portion sizes as they’re a fairly concentrated source of calories, and choose unsweetened varieties). Similarly nuts and seeds are a great way to stave off hunger pangs and they provide a rich source of healthy fats and minerals at the same time. Mix a few almonds, cashews, Brazil nuts, pumpkin and sesame seeds into an airtight container for a tasty DIY snack on-the-go. You can find nut and seed mixes from most high street shops including Holland and Barrett. Remember to buy unsalted and unsweetened.

Pack some Brazil nuts, pumpkin and sesame seeds into an airtight container for a tasty DIY snack on-the-go.

Regular potato crisps can be greasy and high in salt and saturated fat, so try the healthier option of kale crisps - you may not notice the difference and may even prefer their light, roasted flavour. They’re available to buy in many supermarkets but are so easy to make yourself. To make kale crisps toss chopped kale in a drizzle of olive oil or coconut oil and bake in the oven at (180 ˚C) until they are crispy, about 10 to 15 minutes.

This retains all the nutritional value and creates a low-calorie, nutrient-dense snack.

Similarly, seaweed delivers a great savoury taste, contains few calories and is relatively low in salt too. Try Selwyn’s Crispy Seaweed Thins. Alternatively, choose popcorn (watch out for added sugar and salt), or edamame beans.

Yoghurt is creamy and satisfying but some shop-bought yoghurt isn’t quite as healthy as it appears, with alarming levels of sugar, fat and calories. Either choose very carefully for natural versions or make your own instead! Simply add a few blueberries and strawberries (frozen berries defrost quickly, are easily available at home and help keep the yoghurt cold) or any other chopped fruit of your choice to natural yoghurt, mix in a little honey and spoon into a small airtight Tupperware container for a deliciously healthy, natural pickme-up. Chia seeds pack a nutritional punch containing fiber, omega-3 fatty acids and protein so try sprinkling some in.

Don’t forget that fresh fruit and veg in its natural form is a great healthy snack choice and most can be easily carried around. So why not choose a naturally sweet, crunchy and fibrous apple, a potassium-rich banana or freshly chopped carrot and cucumber for a simple, low-calorie and filling snack on the go.

Emma Mills is a writer and editor with a passion for healthy living, nutrition and well-being.

Find her at: www.emmamillswriter.co.uk

Follow Emma on @EmmaMills07 Linkedin: linkedin.com/in/emmamills1

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Thrive Magazine / Issue 7 - Autumn 2015

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fudge chocolate peanut butter een.com www.breakfastdramaqu

INGREDIENTS

1 very ripe banana 1 cup pumpkin puree 3 - 4 tbsp grated dark chocolate 2 tbsp smooth peanut butter 3 tbsp cocoa powder 1 tbsp chia seeds 1 tsp vanilla extract 2/3 cup rolled oats 1 cup almond milk 1 tbsp maple syrup, or to taste

TO MAKE IT

Mash the banana in a large bowl or container. Mix in the pumpkin puree, dark chocolate, cocoa powder, chia seeds and vanilla extract. Add the rolled oats, almond milk and maple syrup and mix until completely combined. Taste, and add more maple syrup if desired.

Cover the bowl with plastic wrap (or put the lid on the container) and leave in the fridge overnight.

In the morning, divide the oats between two bowls. Top with chopped nuts, chocolate chips and/or peanut butter. Enjoy!

facebook.com/breakfastdramaqueen www.pinterest.com/BreakfastDrama/ @pancake_land @breakfastdramaqueen

www.breakfastdramaqueen.com 16

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strawberry & chia oats carrot cake protein oats

www.inspirededibles.com

www.dashingdish.com

INGREDIENTS

INGREDIENTS

3/4 cup unsweetened almond milk 1/2 cup plain greek yogurt 1/2 cup grated carrots 1/4 tsp salt (or to taste) 1/2 tsp cinnamon 1/2 tsp apple pie spice or nutmeg 2 tbs baking stevia 1 cup old fashioned oats 1/4 cup natural protein powder

1/3 cup whole grain gluten free oatmeal 2 tbsp chia seeds 1/2 cup fresh strawberries sliced 1/3 banana, sliced 2 tbsp almonds or walnuts 1 cup almond milk or coconut milk 1 tsp vanilla extract drizzle of high grade maple syrup or agave

Optional: Toppings of choice

TO MAKE IT

TO MAKE IT

The estimated total time to make this recipe is 5-10 minutes.

In a small bowl, mix all of the ingredients together. Divide between 2 small bowls, mugs, or mason jars.

Cover and refrigerate overnight (or for at least an hour so the oats soften and absorb the liquid).

Top with chopped nuts, cinnamon, low sugar syrup, or vanilla greek yogurt if desired!

facebook.com/dashingdish www.pinterest.com/dashingdish/ @dashingdish @dashingdish

www.dashingdish.com

Place the oatmeal, chia seeds, sliced banana and sliced strawberries into a bowl. In a seperate bowl whisk together the almond milk and vanilla and pour the milk mixture over the oat-chia mixture.

Place oat-chia mix into the fridge and leave overnight. In the morning remove the bowl from the fridge and top with almonds or walnuts and some more slices of srawberries. You can add some more milk at this point. Or add a drizzle of maple syrup.

If you prefer to soak your nuts, simply add them to the oat mixure overnight rather than in the morning.

facebook.com/InspiredEdibles www.pinterest.com/kellyim/ @InspiredEdibles @inspired.edibles

www.inspirededibles.com

Thrive Magazine / Issue 7 - Autumn 2015

6 OVERNIGHT OATS RECIPES 4 55

ginger bread & chocolate www.laurenkellynutrition.com

chunky monkey oats

cocoa & pom www.ohmyv

6

egranate

www.stephsbitebybite.com

eggies.com

INGREDIENTS

2 cups oats 2 cups almond milk ¼ cup chia seeds ½ tsp cinnamon ¼ tsp ginger 1 tsp pure vanilla extract 2 tsp 100% pure maple syrup 2 scoops of natural chocolate protein powder (that protein) Cacao nibs for topping

TO MAKE IT

Place all of the ingredients except for cacao nibs in a small bowl or jar.

Stir well and cover.

Place in the refrigerator overnight.

Top with cacao nibs.

Eat and enjoy!

INGREDIENTS

INGREDIENTS

TO MAKE IT

TO MAKE IT

If you use unsweetened milk, you may want to add your sweetener of choice to taste.

The oats get so soft and the whole brekkie jar turns so thick and creamy.

It’s absolute heaven!

1/2 cup old-fashioned or rolled oats 1/2 cup vanilla almond milk 1/2 cup pomegranate seeds 1 tbsp ground flax seeds 1 tbsp cocoa nibs or coarsely chopped dark chocolate Stir together ingredients in a resealable container. Cover and refrigerate overnight. Stir again before serving; add additional milk for a thinner consistency.

1 cup natural greek or banana yogurt 1/3 cup rolled oats 1/3 cup almond milk 1 tbsp peanut butter 1/2 banana sliced handful of chocolate chips In a jar or bowl combine all ingredients together. Cover the jar or bowl and place in the fridge overnight or for at least 4 hours. Remove from fridge, get out your spoon, and go to town.

facebook.com/LaurenKellyNutrition

facebook.com/OhMyVeggies

facebook.com/stephsbitebybite

www.pinterest.com/lkellynutrition/pins

www.pinterest.com/ohmyveggies/

www.pinterest.com/stephbitebybite/

@LKellyNutrition

@ohmyveggies

@stephbitebybite

@laurenkellynutrition

www.laurenkellynutrition.com

@stephsbitebybite

www.ohmyveggies.com

www.stephsbitebybite.com 17

Thrive Magazine / Issue 7 5 - Autumn 2015

British Quinoa

We’d like to introduce you to The British Quinoa Company, yep that’s right, quinoa growing right here in the UK! 1. Tell us more about The British Quinoa Co and how it all started for you?

sh

e Briti es from Th n Jo n e h p Ste mpany.

Quinoa Co

Stephen studied agriculture at BSc and MSc level at Harper Adams University. He is passionate about developing new British grown crops and believes that locally produced food is one of the best ways to reduce our individual impact on the environment.

“It all started back in 2006, when I read a magazine article about the fantastic nutritional properties of quinoa, I bought a small amount to try the product and loved it. It got me thinking - wouldn’t it be great if we could produce British grown quinoa on the family farm? And so, the experiment began!

Try the quinoa, avocado and pomegranate salad from the website. www.britishquinoa.co.uk

The British Quinoa Co is owned by myself and my father Edward, and it is based on our family farm in Shropshire. It all started back in 2005 when I first read about quinoa and I managed to give it a try. Fortunately I loved it and started experimenting with various different varieties on my farm to see if we could grow a British version of the product.

2. We know that quinoa is a power packed food but clear up the frequently asked question is quinoa a grain?

Quinoa is actually a seed. It is classed as a pseudo-cereal, because although it is used in a very similar manner to cereals such as wheat or oats, it is not related to them at all.

3. Where does quinoa originate and why do you think it’s getting it’s recognition as a healthy food source right now?

Quinoa originates from South America and it is gaining recognition as a healthy food source due to its great combination of protein, fiber and mineral content. Not only this, but it is also gluten free which appeals to the rapidly growing gluten free market.

4. It’s superb to see quinoa being grown on British soil, but what kind challenges do you have with growing quinoa in the UK?

Our biggest challenge was finding the right varieties that grow in this country.

We had to go to The Netherlands to find varieties that would work for us. After this, our biggest challenge is the lack of weed control, which means that the crop needs to be managed so that we control weeds in a cultural manner, essentially this means without herbicides.

This can make it quite tricky to harvest when there is weed within

the crop, although our customers love the fact that we are pesticide free.

5. What are the nutritional qualities of quinoa?

Quinoa is high in protein, fiber and minerals.

It also is low GI, meaning that it will not raise your blood sugar levels anything like what occurs with white rice.

6. We know that you studied agriculture, but what made you look to grow quinoa?

And how does it differ from other forms of crop farming?

I looked into growing quinoa as I loved the product, but wished to be able to produce a Britsh grown version of it. Also, it allowed me to expand the range of crops we could grow on the farm which is great for the environment. It differs from other forms of crop farming because we cannot spray it for weeds, pests or diseases like with other crops, and although this makes production much harder, our customers love the fact that we grow it so naturally.

7. How many different varieties of quinoa are available and how many can be grown on British soil?

There are hundreds of varieties of quinoa out there, but probably only two or three will grow in the UK as most varieties are bred for production in South America, where the crop is native.

8. Where can people find and buy your quinoa?

It is available from my website, and also is gradually starting to appear in health food shops.

9. What’s next for you and for The British Quinoa Co.

I think my next plan is to develop a wider range of quinoa products, but also to keep developing new crops in the UK that can make a tangible improvement to our diet.

Thrive Magazine / Issue 7 - Autumn 2015

We chat with Stephen Jones from ‘The British Quinoa Company’ to talk about the rise in popularity of quinoa and the great British weather! www.britishquinoa.co.uk

@BritishQuinoa facebook.com/BritishQuinoa UC_R__Emh3Qj4CXrnLW1HBXQ 19

Thrive Magazine / Issue 7 4 - Autumn Winter 2015 2015

All about

pomegranate

This beautiful and nutrient dense fruit is, antioxidant rich and has been revered as a symbol of health, fertility and eternal life, but remember, only the juice and the seeds inside are edible.

Why it’s Healthy

There are two unique substances in pomegranates that are responsible for most of their health benefits - punicalagins and punicic acid.

Punicalagins are extremely powerful antioxidants found in the juice and peel of a pomegranate. They are so powerful that pomegranate juice has been found to have three times the antioxidant activity of red wine and green tea Punicic acid, also known as pomegranate seed oil, is the main fatty acid found in the fruit and is a linoleic acid with potent biological effects.

Antiinflammatory effects

Studies suggest pomegranate juice is anti-inflammatory, and a substantial body of research now supports the idea that it can help prevent heart disease. It seems to cleanse the circulatory system by helping to unclog the arteries, prevent blood clotting,

increase oxygen flow to the heart and lower blood pressure.

Anti viral

Research also suggests that drinking fresh pomegranate juice can also inhibit viral infections, and pomegranate extracts have been shown to have antibacterial effects against dental plaque.A glass of pomegranate juice has more antioxidants than red wine, green tea, blueberries, and cranberries.

How to Eat It

Always try and pick a pomegranate that has thin, tough, and unbroken skin. Cut off its crown with a sharp knife. Score the pomegranate with cuts as if you are going to break it into quarters and soak it in cold water. The water will loosen the seeds to make them easier to collect. While the pomegranate is under water, gently pull fruit apart into quarters.

Run your fingers through each quarter slice to start separating the seeds. Scoop up the loose seeds from the water and they’re ready to eat.

Ingredients:

recipe

2 pomegranates, opened, seeds removed 250g strawberries, washed, thinly sliced 150g punnet blueberries 1/2 cup loosely packed fresh mint leaves 750ml of coconut water

how to make:

Place the pomegranate seeds, strawberries, blueberries, mint and coconut water in a large glass jug. Squish the fruit up with a spoon and add ice. Drink and enjoy!

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Pomegranate

fruit punch

http://www.perfection.com.au/recipes/drinks-and-juices/pomegranate-fruit-punch.aspx

recipe

Thrive Magazine / Issue 7 - Autumn 2015

Our ‘what is it called’ feature introduces some of the more unfamiliar fruits, veggies and ingredients.

Tweet us to suggest which unusual ingredient we focus on next time.

#whatisitcalled Follow Thrive on twitter @thrivefeelalive Facebook www.facebook.com/ ThriveFeelAlive

Pomegranate is a good source of fiber.

It also contains vitamins A, C and E, iron and other antioxidants.

21

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Thrive Magazine / Issue 7 6 - Autumn Summer 2015 2015

train as a

natural chef with

After a generation of Big Food dominating our range of food choices, it looks like more and more consumers are joining up the dots between what we eat and our health, and wanting to choose differently. To this extent, they are running ahead of many restaurants, cafés and take-aways, where it can be hard to find something on the menu that’s truly healthy.

‘Natural Chef’ is a brand new Diploma Course on offer from the UK’s largest training provider in natural therapies, CNM (College of Naturopathic Medicine). The course has been developed to meet the growing demands of a society increasingly interested in food that supports and promotes health.

The course is suitable for food lovers, either who want to know more so they can serve up truly healthy and delicious food for the family, or who want to exploit the new ‘appetite’ for healthy food by turning their knowledge into a successful career as a Natural Chef.

Fundamental to CNM’s Natural Chef training is the understanding both that food is

24

CNM

‘Train as a Natural Chef’ - a brand new course from College of Naturopathic Medicine. All CNM training promotes natural health, harnessing the body’s innate ability to heal if given the right conditions. (such as nourishing food). medicine, and that individualised food choices are necessary for health. Apart from food allergies and intolerances that have risen dramatically in the last 20 years, we all have different needs.

Since CNM is well-known for training Nutritional Therapists, it’s no surprise that budding Natural Chefs learn invaluable information about what food can do to the body. They learn the importance of the quality of food, and about the energetics of food, based on whole, organic, fresh and minimally processed foods procured in season.

Where and when?

CNM’s Natural Chef Training is done part time over 1 year. It begins with an on-line course in basic Anatomy & Physiology so that students get an understanding of how the digestive system functions. The second part is classroom based and focuses on the nutritional values of individual foods which impact our immunity, cognitive abilities and

Thrive Magazine Thrive / Issue Magazine 6 - Summer / Issue 2015 7 - Autum

“Understanding food, nutrition and cooking are essential life skills.” Renée Elliott - author. Founder of Planet Organic, and guest Healthy Baking tutor on CNM’s Natural Chef Training.

The course is suitable for food lovers, either who want to know more so they can serve up truly healthy and delicious food for the family, or who want to exploit the new ‘appetite’ for healthy food by turning their knowledge into a successful career as a Natural Chef.

energy levels. Part 3 is the Chef Training based half the time in the kitchen at CNM London, and half the time on home assignments. This is the part where leading Natural Chefs teach essential cooking techniques.

Students learn methods for sourcing quality ingredients, culinary business principles, and the art of preparing delicious gourmet meals that focus on nutritional value. They learn food therapeutics, therapeutic menu writing and planning, and how to use their skills to build a culinary career. Finally, a 100 hour internship allows students to experience the role of a Natural Chef in a professional setting where they can hone their skills before qualifying as a CNM Natural Chef.

Qualifying as a CNM Natural Chef can open doors to a variety of careers, from being a Chef, to starting your own healthy catering business, from being a healthy cooking instructor or consultant, to a food product developer, recipe writer or blogger.

Professionals such as fitness instructors, see the Natural Chef training as a way of developing their existing business.

Teaching is by a team of talented and successful nutritional therapists and chefs, and training takes place in small groups.

CNM’s course starts this autumn. Places sold out quickly so more start dates are being added. As Hippocrates said, “Let food be thy medicine, and medicine be thy food.”

CNM (College of Naturopathic Medicine) is the UK’s leading training provider in a range of natural therapies. Diploma Courses include Naturopathic Nutrition, Herbal Medicine, Acupuncture, Homeopathy, Naturopathy, and Natural Chef Training. Courses available depend on location. There are CNM Colleges across the UK, Ireland, South Africa and the USA. For further information visit www.naturopathy-uk.com or call 01342 410 505

UK Colleges in: London / Belfast / Brighton Birmingham / Bristol / Edinburgh / Manchester

TRAINING SUCCESSFUL PRACTITIONERS

Follow CNM on Twitter @collegenatmed www.facebook.com/CNM.UK Visit the CNM website for a prospectus: www.naturopathy-uk.com

www.naturopathy-uk.com

25

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n a t u ra l l y h e a l t h y

Thrive Magazine / Issue 7 - Autumn 2015

1

Get snacking

With four kids it’s a good thing I am willing to be ‘Imperfectly Natural’ Children don’t often want to choose the healthiest options so you need to be a bit more creative and offer natural options that are acceptable to them. Let’s start with snacking, I’m loving the new snack bars from Zoot, the Boost is packed with fruit and nuts bursting with flavour. Its low in calories, gluten free and suitable for vegetarians. A great source of fiber.

2

Superfood Ice Slushy

My kids love ice lollies even in winter and this is a winner, Each YUM Slushy from Live Wheatgrass, contains 50ml of juiced pomegranate seeds, raspberries, red grapes, coconut water and fresh Live Wheatgrass Juice. 100% pure ingredients, They eat them frozen, take to school or drink defrosted as a juice.

4

Boost Brain Power

Most of us are aware of the ‘brain power’ of Omega 3 oils, but it’s hard to get kids to take a supplement.

Bring on the Virdiikid Omega-3 oil supplement for kids from Viridian. Its flavoured with organic vanilla and organic orange oils. It’s also Vegan, Kosher and Organic.

Ingredients include: Organic golden flax seed oil, Organic Hemp seed oil, Organic avocado oil,Organic pumpkin seed oil, Organic vanilla oil, Organic orange skin oil, Alpha linolenic acid (Omega 3), Linoleic acid (Omega6), Gamma linolenic acid (Omega 6),Oleic acid (Omega 9)

5

Make Bathtime Fun

Kids love bubble baths but most are chemical laden and very drying for the skin.

The Organic Children Bath & Shower Berry Smoothie really smells delicious enough to eat, with fruity raspberry, apple and vanilla.Kids love the natural bubble derived from coconut and corn and best of all, its kind to the skin.

3

Vitamin D

Better You Vitamin D for kids. Most of us are sadly lacking in Vitamin D especially at this time of year but its so important for immunity. Try this LuxJunior daily vitamin D oral spray (is suitable for children 5+) it provides 400IU of vitamin D. They like it as its got a great natural peppermint flavour.

Natural choices for kids

Janey Lee Grace offers up some healthier alternatives when it comes to making choices for your kids.

"With four kids it's a good thing I am willing to be 'imperfectly natural' as kids don't always want to choose the healthy option" Janey Lee Grace x

Janey Lee Grace is the author of ‘Look Great Naturally - without ditching the lipstick’.

Find her at www.janeyleegrace.com 27

Thrive Magazine / Issue 7 - Autumn 2015

micro & macro

The major food groups we consume can be broken down into two main categories: macronutrients and micronutrients.

These are terms you might have heard thrown around in the past, but perhaps you’re unsure what they mean? Here we will look at what the difference is.

Macronutrients

The macronutrients are carbohydrates, proteins and fats. You define a macronutrient as something that you require in large quantities in your diet (or sometimes as the major sources of energy), so these are the three food groups that should sit at the top of your pyramid.

Protein Getting enough protein in your diet is key if you want to build muscle and aid fat burning. Protein contains 4 calories per gram, but these calories are used in a different way when compared with carbohydrates as the amino acids get converted to tissue and muscle.

It is generally advised that you aim to get about 30-40grams of protein per day. If we don’t get enough from the diet, our health and body composition can suffer.

Good Unsaturated Fats Fat has often had a bad rap, but actually it’s an

28

important part of your diet and supports brain function, energy supply, protein absorption and more. The only type of fat you need to avoid is hydrogenated ‘trans fats’ which are found in things like ready meals.

All types of fat provide the same number of calories (9kcal/g) regardless of where they come from. This means that too much of any type of fat can encourage weight gain. Foods that contain a lot of fat provide a lot of energy and are called energy-dense foods.

Carbohydrates Carbohydrates come from things like bread, potatoes and other sources. When you eat carbohydrates, they are broken down very quickly by the body resulting in a very rapid release of sugar into the blood. This spike results in an insulin release which in turn causes the sugar to be stored as fat.

Micronutrients

Well as you might have guessed, this is something that you need to get in your diet in small amounts. That doesn’t mean that they aren’t also essential – it just means that a small amount goes a long way.

Micronutrients include things like minerals and vitamins and these include zinc, iodine, vitamin C, vitamin A. Normally we get our micronutrients from our macronutrients. For instance you would consider something like a banana to be a carbohydrate (a macronutrient), yet it contains micronutrients such as potassium.

So consider your micro and macronutrients when creating your diet, but realise that you need to be getting other things in there too and not to focus on it too much.

Instead read the science and learn how each individual nutrient will affect your body and go from there!

CNM

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TRAINING SUCCESSFUL PRACTITIONERS

CHANGE CAREER

CNM Attend a FREE near you! g in n e v E n e p O

Train to become a…  Nutritionist  Herbalist  Acupuncturist  Homeopath  Naturopath Postgraduate and Short Courses also available Colleges throughout the UK, Ireland, South Africa, USA. Part time and full time studies.

01342 410 505

www.naturopathy-uk.com

Thrive Magazine / Issue 7 - Autumn 2015

healthy

subscription box

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Looking for a healthy snacking option to eat quickly; be it a lunchtime snack or to keep you going passed that 3pm slump. We’ve found four fantastic box deliveries that’ll help you eat and snack healthy in any situation...

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Thrive Magazine / Issue 7 - Autumn 2015

hellofresh.co.uk

superfoodio.com Superfoodio

Superfoodio was born out of a passion for good, wholesome food. Their easy to order boxes are delivered straight to your door, and contain a surprise selection of the finest, energy boosting, superfood snacks and drinks, as well as a ‘feature’ meal ingredient.

The boxes are prepared once a month, each time with a different variety of foods allowing you to discover a new mix of superfoods every time you order. Classic or deluxe options.

Hello Fresh

Delivering delicious, healthy, easy recipes to your door every week. Along with all the ingredients you need to cook them perfectly. Simple! They offer a choice of Classic box, family box or veggie option. Each box comes stylishly packaged and has cool recipe cards that are simple to follow.

The recipes are both nutritious and healthy. The packaging is fully recylcable too!

Classic Box Recipes for Delivery

1

£

Classic box on subscription starts at £18 / Deluxe is £30

2

£

healthynibbles.co.uk

lifebox.com Life Box

Each Lifebox is supercharged and packed to the brim with meticulously and lovingly selected health foods – real food to get the nation excited about eating well. Each month you can discover the latest and greatest wholesome health food goodies from home, helping you to create a pantry of everyday staples that assist your body’s natural processes

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£

Everyday or cleanse boxes on subscription start at £19.95

Classic box starts at £39 for 3 meals for 2 people.

Healthy Nibbles A new concept in vending; they’re dedicated to health and wellness, supplying fully serviced and maintained SMARTvending machines stocked only with healthy nutritionally certified, sustainable products containing no nasties - delivering SMARTeating. Healthy Nibbles also offers corporate boxes and subscription boxes for delivery.

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£

Subscription purchase of the Original box is £17.96

“ making time for me

“

Thrive Magazine / Issue 7 - Autumn 2015

Using behaviour to encourage mental wellbeing Making time for yourself is neither selfish nor indulgent, it’s necessary.

What we do affects our mood. When we feel overwhelmed and stressed we spend more time doing jobs, we reduce the time we normally spend socialising or engaging in hobbies/enjoyable activities. Essentially we cut out the things that can help us to feel good, happy or fulfilled. The result of which can be increased stress levels and lowered mood.

This cycle doesn’t just apply to stress, behaviour impacts a range of emotions; when we feel depressed we do less and withdraw socially, this serves to further reduce our mood.

Similarly, when we are anxious we tend to avoid going out, we reduce social contact, thus increasing anxiety in the long term and increasing the likelihood of experiencing low mood.

We can see how our behaviour impacts upon the way we feel, however, the examples here illustrate how our behaviour negatively affects mood but it can also have the opposite effect.

Let’s look at how you can use your behaviour in order to encourage mental wellbeing.

We need to be more aware of what we do, to keep it simple consider these three elements: • Closeness to others • Achievement • Pleasurable activities The key is to create a balance between these three factors (CAP).

Closeness to others

Socialising and connecting with others boosts oxytocin. Mix with others on a regular basis.

Meet with friends or family members, smile at a passer by or make time for a colleague. The Internet and social media are a good place to start to build confidence socialising but the overall aim is to experience face to face contact.

Achievement

Achievement and purposeful activity increases dopamine and serotonin. It is great to partake in purposeful activity to a limit. There are always jobs to be done but perhaps limit them, develop a realistic plan for the day.

Don’t try to complete all of your jobs at the expense of your mental health.

Capital CBT is a team of Psychotherapists and Psychologists offering psychological therapy on a one to one basis. We offer a range of therapeutic approaches including CBT, EMDR and Mindfulness. These approaches are effective evidence based forms of psychotherapy. www.capitalcbt.com

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Pleasurable activities

Aim to do more enjoyable activities, a hobby, exercise, even something as simple as a hot bath, drinking of cup of tea whilst reading your favourite magazine. Whatever works for you.

The tricky thing is giving yourself permission to get a balance in these three areas. Don’t get caught up completing all of your jobs and neglecting what makes you happy and fulfilled. Whilst it’s hard to let things go, it can be in your best interest.

So here it is, permission to do something for yourself. It’s good for you!

If you are affected by stress and feel you need to talk about it or find a way to cope with it then contact Capital CBT at www.capitalcbt.com Or on Facebook @Capital-CBT

Thrive Magazine / Issue 7 - Autumn

Aim to do more enjoyable activities, a hobby, exercise, even something as simple as a hot bath, drinking of cup of tea whilst reading your favourite magazine.

Whatever works for you.

Follow Capital CBT on twitter @CapitalCBT Facebook www.facebook.com/Capital CBT

5

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Thrive Magazine / Issue 7 - Autumn 2015

ot scrub our “Because we cann s to learn a few skill inner body we need and r tissues, organs, to help cleanse ou .� da t of Ayurve mind. This is the ar Sebastian Pole use rbs is a great way to Growing your own he th cooking bo for ts tural ingredien cultivate organic, na relatively is rbs he ing ies. Grow and for herbal remed s can be fantastic. easy, and the result

Information ONLY

Just be sure to check with your doctor since some herbs can interfere with certain prescribed medicines.

34

Thrive Magazine / Issue 7 - Autumn 2015

Home Grown Herbs cleansing herbs to use as teas, tinctures, infusions and more...

Nettle

Nettle has been shown to stimulate the lymph system, to boost immunity and relieve symptoms of arthritis, plus it is said to be extremely beneficial for the kidneys - being useful in expelling gravel from the bladder and dissolving kidney stones. You can brew stinging nettle leaves in almost boiling water and drink daily as a tonic.

Peppermint

Peppermint is considered a stomach healer that can assist with irritable bowel syndrome, nausea, stomach aches, diarrhea or constipation. Peppermint grows easily and readily in a small city garden or in a large pot. Select the healthy green leaves and brew them in hot water, strain and enjoy!

Andrographis

Frequently used to treat the common cold. Andrographis has been primarily studied to support immune system health, by supporting healthy levels of immune cells in the blood. Native to South Asian countries such as India and Sri Lanka and readily used in Auyervedic medicine. The leaf and underground stem are used to make tonics. Andrographis is also used as an astringent, bacteria killing agent, painkiller, fever reducer, and treatment for worms.

health benefits. The first type is volatile oil components—including myristicin, which has have been shown to inhibit tumor formation in animal studies, and particularly, tumor formation in the lungs. The second type is flavonoids—including apiin, apigenin, crisoeriol, and luteolin.

Gotu Kola

It’s a member of the parsley family that grows in India, Southeast Asia, and Africa. It thrives at the edge of calm bodies of water, spreading its venous stems. Gotu Kola has been shown to strengthen the adrenal glands and cleanse the blood to treat skin impurities. Gotu Kola has been used as a medicine in the Indian Ayurvedic tradition, and in African and Chinese medicine.

rosemary

Rosemary grows on a small evergreen shrub belonging to the Labiatae family that is related to mint. Rosemary contains substances that are useful for stimulating the immune system, increasing circulation, and improving digestion.

In addition, rosemary has been shown to increase the blood flow to the head and brain, improving concentration.

Parsley

Parsley is the world’s most popular herb. It derives its name from the Greek word meaning ‘rock celery’.

Parsley contains two types of unusual components that provide unique 35

Thrive Magazine / Issue 7 - Autumn 2015

Thanks to Alena for this recipe www.nutriciously.com

Turmeric is a natural anti-inflammatory, it inhibits the growth of new blood vessels in tumours and it’s a powerful antioxidant. Ralph W. Moss

turmeric & coconut smoothie perfect for the colder, darker nights that are on the way

ingredients 1 cup mango chunks ½ banana 1 inch piece of ginger ½ cup coconut milk ½ cup plant milk ¼ tsp ground turmeric ¼ tsp ground cinnamon pinch vanilla powder

36

how to make it (serves 1) Put everything into a blender and blend on high until smooth.

Pour into your favourite glass and enjoy!

Recipe from: www.nutriciously.com

Alena is a food lover and health enthusiast from Germany. Having read every book imaginable on healthy living, she is excited about spreading this powerful message and reaching out. Together with her partner, she created Raw Food Mastery where she loves to help other people to thrive on a healthy plant-based, whole food diet.

quick & easy

For more recipes visit www.nutriciously.com/

Thrive Magazine / Issue 7 - Autumn 2015

Turmeric Ayurveda, an old traditional Indian medical system, has been using spices for over 5000 years in order to treat or prevent ailments. The orange pungent, astringent tasting powder called turmeric is one of the best choices when it comes to supporting countless body functions. The most of its benefits concern the heart, skin, lungs, and liver – it can purify the whole body, blood and organs. Being a powerful antioxidant, it helps fight off cancer cells, kills off parasites, and gives your immune system a big boost! It also has great detoxifying properties, heals infections, wounds, poisoning, and indigestion. Taking its heating qualities into account, it’s a nice addition to a meal on these cold, wet days lying ahead of us.

Ginger This wonderful roost is closely related to turmeric and also used quite often in Ayurvedic medicine. It’s most common benefits include relieving nausea, helping with sickness in the stomach, and feeling gassy. But it doesn’t stop here – ginger can heal skin burns, pain in your joints or back and even soothe menstrual cramps. Being such an all-round talent comes from its wonderful anti-inflammatory effects, which our ancestors were fully aware of – I remember my grandmother telling me to have ginger-infused water to fight off any cold or soothe a sore throat.

And this advice continues to be passed down, from generation to generation.

Coconut Milk This superfood makes for a nice round-up and adds a nice creamy texture to the sweetand-spicy taste of this smoothie. Coconuts have been getting a good reputation for a reason: they are filled with essential nutrients such as vitamin C, E, and B-complex, as well as minerals including calcium, selenium, magnesium, and iron. Especially during cold days, the higher fat content leaves you satisfied and grounded, since it’s not as quickly digested as carbohydrate.

It also makes for beautiful, shiny hair and skin, both of which need extra care during winter time.

Follow Nutriciously on social media /nutriciously @nutriciously

/nutriciously

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Thrive Magazine / Issue 7 - Autumn 2015

ginger and coconut puddings made with coconut oil and fresh ginger (Serves 8)

ingredients

100g The Groovy Food Company Rich and Dark Agave Nectar 1 tsp icing sugar mixed with a pinch of ground ginger 6 pieces stem ginger, plus 3 tbsp of the syrup 75g The Groovy Food Company Organic Virgin Coconut Oil, melted 200ml warm water 1 inch of fresh ginger, grated ½ tsp ground ginger ½ tsp allspice 175g self-raising flour ½ tsp baking powder ¾ tsp bicarbonate of soda 2 eggs

how to make it...

Recipe from Groovy Food Co. www.groovyfood.co.uk

Preheat oven to 180°C and grease 8 darial moulds and then dust with a mixture of icing sugar and ground ginger. Finely chop the stem ginger or whiz in a small food processor.

Melt the coconut oil with the stem ginger syrup in a pan until simmering, then add the warm water. Sieve the flour into a large bowl, then add the sugar, fresh ginger, ground ginger, allspice, baking powder and bicarbonate of soda and mix thoroughly. Stir in the eggs and coconut oil mixture and whisk with an electric hand whisk until smooth. Fold in the chopped stem ginger. Divide between the moulds, making sure they are no more than 2/3 full then place on a baking sheet and cook for approximately 13-15 minutes.The puddings will have risen, so level out the tops with a knife and then turn out and serve with custard or cream.

coconut chocolate mousse

with agave nectar and fresh raspberries (Serves 4) Ingredients: 1 tin coconut milk 2 medium free-range eggs, separated

how to make it...

Recipe from Groovy Food Co. www.groovyfood.co.uk 38

3 tbsp The Groovy Food Company Amber and Mild Agave Nectar 3 tbsp cocoa powder

Place the tin of coconut tin in the fridge overnight. This helps the coconut cream solidify and separate from the coconut water. In a bowl over a pan of simmering water, whisk the egg yolks with the agave with an electric hand whisk until it forms a thick pale mixture that leaves a trail when you lift the beaters from it.

This should take about 5 minutes.Remove from the heat and continue to whisk for a further 3-4 minutes to cool a little. Remove the coconut milk from the fridge.

Open the tin and scoop the solid coconut cream from the top of the tin into a bowl. Discard the coconut water (or drink it). Mix the coconut cream with the cocoa powder then mix this into the egg and agave mixture. In a clean bowl, whisk the egg whites until they form stiff peaks. Carefully fold them into the chocolate and coconut mixture, being careful not to knock out too much of the air. Spoon into 4 glasses and chill for at least an hour before serving.

Thrive Magazine / Issue 7 - Autumn 2015

passionfruit cheesecake topped with delicious passionfruit curd

(makes 1 delicious cheesecake)

ingredients Passionfruit curd Juice of 3 large limes 1/2 cup natural sweetener (I used Truvia) 1/2 cup water 2 tbsp cornflour, mixed with cold water to make a thick paste 3 egg yolks 3 passionfruit 1 tbsp butter

Biscuit base 1 cup coconut flour 1/3 cup buckwheat flour 1/4 cup ground almonds (or almond flour) 1/2 cup natural sweetener (I used Truvia) 2 tbsp melted coconut oil 1 tsp vanilla extract 1 egg + 1 egg white 1-2 tbsp almond milk

the perfect spring salad

how to make it...

Place the lime juice, water and sweetener in a small pan and bring to the boil. Turn down to simmer, then whisk in the cornflour paste, whisking continuously for a few minutes until thickened. Remove from the heat then whisk in the passionfruit (scooped out of the shells), egg yolks and butter. Set aside. Preheat the oven to 190 degrees C and grease and line a 20cm loose-bottomed cake tin. Put the dry ingredients in a bowl and stir well, then pour in the melted coconut oil, vanilla, egg and egg white, plus almond milk. Mix together until you have a dough-like texture, then press into the tin. Bake for 10 minutes until starting to go golden.

Remove from oven, pour over the passionfruit curd, and bake for a further 10-15 minutes, until set. Leave to cool, then keep in the fridge to chill.

Where to find more...

Recipe provided by Pamela at www.spamellab.com

/spamellabcom @SpamellaB http://instagram.com/spamellab

Thrive Magazine / Issue 7 - Autumn 2015

Top with some sweet organic blueberries rich in natural anti-oxidants and proven to aid cognitive function too.

quick & easy

/Celery-and-Cupcakes

Recipe from www.celeryandcupcakes.com A fantastic healthy blog run by Jemma - a wellness writer, blogger and recipe developer, passionate about wholesome food, green smoothies and cupcakes!

@celery_cupcakest http://instagram.com/celery_cupcakes

red pepper and spinach muffins

Thrive Magazine / Issue 7 Autumn 2015

red pepper, spinach muffins with egg and cheese. Perfect for breakfast on the go!

ingredients 6 large eggs 3 tbsps milk (I used almond milk) 2 tbsp dried mixed herbs 1 red pepper 1/2 cup spinach Melted coconut oil to grease the muffin tin 1/3 cup grated cheddar cheese

how to make it...

(makes 6) Preheat the oven to 180 degrees and brush some melted coconut oil around the muffin tin holes to grease them. Prepare the red pepper and cut it into small diced pieces. Lay the red pepper and spinach in the bottom of the muffin tray. In a bowl, beat together the eggs, milk and dried mixed herbs. Pour the egg mixture into the muffin tray and sprinkle over the grated cheese.

Cook in the oven for 20-30 minutes, or until golden brown and the eggs have set. Serve and enjoy!

Quick Superfood

Sa

lad 1 cup quinoa (rin sed and dried) 1½ cups water Salt and pepper 1/2 red pepper, stemmed, seeded & chopped 1/2 jalapeno chile , stemmed, seed ed & chopped 2 tbsp chopped red onion 1 tbsp chopped fresh cilantro 2 tbsp pomegra nate seeds 2 tbsp lime juice 1 tbsp extra-virg in olive oil 2 tsp Dijon mustar d 1 clove garlic, m inced 1/2 tsp ground cu min.

How to make it...

Toast the quinoa in a large saucepan over medium heat. Stir it often, until it’s lightly toasted and aromatic, about 5 minutes. Stir in the water and 1/4 teaspoon salt and bring to a simmer.

Reduce heat to low, cover, and continue to simmer until the quinoa has absorbed most of the water and is nearly tender, est. 12 minutes. Spread the quinoa onto a baking sheet and set aside until tender and cool, about 20 minutes.

When cooled, transfer the quinoa to a large bowl. Stir in the bell pepper, jalapeno, onion and cilantro. In a separate bowl, whisk the lime juice, oil, mustard, garlic and cumin, then pour it over the quinoa tossing to coat. Season and sprinkle with pomegranate seeds. Serve & enjoy!

More Recipes at: www.celeryandcupcakes.com 41

Thanks to Hedi Hearts for this recipe. www.hedihearts.com @hedihearts

coconut, cacao and flax-seed truffles

the perfect spring salad Makes: 16

ingredients...

Recipe by Brandi Doming - theVegan 8.com

2 tbsp coconut flour 3/4 cup shredded coconut 1 heaped tbsp ground flax-seeds 3 tbsp raw cacao, cocoa powder or carob powder 1/4 cup coconut oil 2-3 tbsp maple syrup 1 tsp vanilla extract These truffles or balls are the easiest recipe ever and satisfy even

the toughest chocolate craving. This snack is

raw, which means very high nutritional value

and loads of wonderful benefits.

how to make...

Place all the ingredients in a bowl and mix them until well incorporated. Next line a small fridge/ freezer friendly dish with baking paper. Roll the dough into small balls then roll them in desiccated coconut, place in the dish, cover and let them chill in the fridge for an hour before devouring. The truffles keep well in the fridge for up to 1 week, that is if they can last that long!

Serve and enjoy as a treat!

42

Thrive Magazine / Issue 7 - Autumn 2015

zoodles with avocado and spinach

Recipe by @HediHearts

zoodles are tasty noodles created from courgettes

ingredients...

2 medium courgettes/ zucchini, washed half of an avocado 1/3 cup of unsweetened almond milk 1/4 cup of cashew nuts 2 handfuls of spinach 1 garlic glove, finely chopped juice from 1/2 lemon half of small onion, finely diced salt and pepper to taste sprinkle of chilli (optional)

how to make... (serves 2) Start by peeling or spiralizing the courgettes. If you like it crunchy use them as they are,otherwise you can cook them first, but don’t forget to let the water drain before serving. Once done set aside. Get your food processor or high speed blender and pop the cashew nuts in and pulse until it starts forming a paste.

Now add the avocado, almond milk, spinach, onion, garlic and lemon juice and process until it becomes a smooth sauce/paste. Add pepper and salt to taste and add more seasoning if required (I like a bit more garlic and a few flakes of chilli). All that is left is to mix the sauce with the zoodles, add cherry tomatoes, garden peas and even a sprinkle of hemp seeds.

vegan www.hedihearts.com Hedi Hearts is created out of love and the desire to rediscover the joy of preparing and eating food while maintaining a healthy lifestyle. Hedi says; “It’s time to brush away all of the harsh diets, calorie counting and feelings of starvation, guilt and negative emotions. I am on a mission to help everyone fall back in love with food again”.

/HediHeartsCleanEating pinterest.com/hedihearts http://instagram.com/hedihearts

43

Thrive Magazine / Issue 7 - Autumn 2015

fresh

wild mushroom soup with asparagus served with créme fraiche and cracked black pepper

ingredients 1 Pack (25g) Found! Mixed Wild Dried Mushrooms 1 tbsp olive oil 1 onion, finely chopped 1 Garlic clove, finely chopped 250g fresh asparagus, chopped 400ml/14fl oz chicken or vegetable stock Salt and freshly ground black pepper 100ml crème fraîche to add after Note: To prepare your Found! Mixed Wild Dried Mushrooms - Soak them in 500ml boiling water for 20 minutes, squeeze dry and chop.

how to make it... (serves 1)

Preheat the oven to 180C/350F/Gas 4.Heat the oil in a pan and gently fry the onion and garlic for 2-3 minutes.

Then add the asparagus and mushrooms and cook for 3-4 minutes.

Add the stock and simmer until the asparagus stems are tender, about five minutes. Stir in the cream and season, to taste, with salt and freshly ground black pepper. Using a hand-held blender, blend until smooth. Heat thoroughly and add the crème fraîche and pepper before serving.

Recipe from www.foundmushrooms.co.uk

/foundmushrooms @foundmushrooms @foundmushrooms

mushroom bruschetta with red onions, with cherry tomatoes toppped with pesto oil

Ingredients 1 x Pack (25g) Found! Porcini Dried Mushrooms 1tbsp olive oil 2 cloves garlic, crushed 150g cherry tomatoes 1 red onion, sliced Small baguette, cut into 9 x 1 inch slices Pesto Oil Garlic Butter Parmesan shavings

how to make it... /foundmushrooms @foundmushrooms @foundmushrooms

44

Heat the olive oil in a frying pan, and add the Found! Porcini Dried Mushrooms and garlic. Cook over a fairly low heat for 5 minutes, until the mushrooms are soft. Add the cherry tomatoes and red onion. Cook for a further 5 minutes, until there isn’t too much excess liquid left over. Brush the baguette slices in the garlic butter and place on a baking tray and grill for a couple of minutes each side, until golden brown and crispy. To plate the bruschetta, add the mushroom mixture top, top with pesto oil and parmesan shavings. Serve immediately.

Mushrooms are the only fruit or vegetable source of vitamin D. Like humans, mushrooms produce vitamin D when in sunlight.

Certain enzymes in mushrooms along with the fiber can help lower cholesterol levels. The high lean protein content in mushrooms also helps burn cholesterol when they are digested.

Mushrooms contain vitamin B2 (riboflavin) and vitamin B3 (niacin). Both are essential for turning carbohydrates into glucose for energy.

mixed wild mushroom soup 45

ER NU T WA RM GI NG ER IN FU SE D BU TT

JAS ON ’S CHE EKY FIS H ‘N’ CHI PS

SALAD E I H C N U M Y H CRUNC

46 SW EE T CH IL LI FI SH CA KE S

Jason Vale brings you his final ever juice diet plan – the 5:2 Juice Diet. By taking 5:2 beyond simple calorie counting and combining the science behind it with some incredible, nutrient-rich and delicious juice recipes.

Thrive Magazine / Issue 7 - Autumn 2015

191

Rocket, Avocado, Grilled Asparagus & Shaved Parmesan with a Roasted Garlic, Lemon & Honey Dressing A seemingly simple combination of ingredients, but don’t let that fool you as this baby delivers nutritionally and tastes sublime. Light, filling and fresh it packs in an unbelievable array of essential nutrients including vitamins, minerals, amino acids, enzymes, good carbohydrates and healthy fats. It’s fusion of flavours and tantalizing textures knocks this recipe out the park!

InGrEDIEnTS

Prepare the Dressing

Serves 2

Preheat the oven to 180°C / gas mark 4.

Place the cloves of garlic onto a baking tray with the skin on and cook for 5 minutes.

Asparagus 8 spears or 140g Olive Oil 2 tablespoons or 30ml Ground Black Pepper 1 generous pinch Avocado 2 medium (ripe) Parmesan or Parmigiano Reggiano Cheese 75g Rocket 2 large handfuls or 100g

Create the Dressing Remove the garlic from the oven, carefully peel (it’s hot!) and remove any hard ends. Add to the small mixing container of a hand blender (making sure the blade is already in). Squeeze the lemon juice directly into the container, then add the oil and honey. Blitz for 20 seconds.

Create the Salad

Dressing InGrEDIEnTS Garlic 2 cloves (skin on) Lemon ½ Olive Oil 3 tablespoons or 45ml Honey 1 teaspoon or 5ml

Remove any hard ends from the asparagus, cut in half and place on a plate. Pour over half the olive oil, sprinkle with the black pepper, turning each piece so it is coated in the olive oil. Cut the avocados in half; remove the stones, scoop out the flesh and cut into generous slices. Shave the cheese with a vegetable peeler into very thin slices. Put the rocket into a bowl, drizzle over the remaining olive oil and lightly toss.

Cook Heat a griddle pan on a hot ring, add the asparagus and allow to cook for 2-3 minutes before turning and cooking for a further 2-3 minutes.

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Diet plan * The full 5:2 Juice per day * Four juice recipes totalling 500-600 calories to meet the 5:2 principles Jason * Recipe videos with list * Interactive shopping * Full Q & A * Offers

In-App Purchases

AMAZING Minnie1467-temple – 18 March 2015

Yet another fantastic app from Jason. The app is extremely easy to use with great photos and simple descriptions. The juices all taste great and doing a 5:2 diet has never been easier, no calorie counting or room for confusion, just juice for 2 days a week. I find this such an easy plan to follow and feel so cleansed and energised and clear-headed after my days on juice. Would recommend this app to anyone especially someone new to juicing who just wants to do a 24 or 48-hour juice cleanse. But for all us die hard juicers it’s also a fantastic way of maintaining a fit, healthy body and waistline! Thank you Jason.

LOVE IT! LOVE IT!

By Biggedy Boo – 7 Feb 2015

I love this plan! It’s just so easy and completely fits in with any lifestyle. The app is funky and again soooo easy to use. The best thing for me is that all the info is included, it’s very detailed and even goes into the science of why the plan works.

Shopping list was a godsend and the recipes taste great and all at 150 calories!

5:2 juice diet

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OVER 3 MILLION JASON VALE BOOKS SOLD!

Serve

Jason Vale – the world’s number one name in juicing – brings you his final ever juice diet plan – the 5:2 Juice Diet. By taking 5:2 beyond simple calorie counting and combining the science behind it with some incredible, nutrient-rich and delicious juice recipes, Jason Vale’s 5:2 Juice Diet revolutionizes 5:2 and takes the potential health benefits to another level.

Place the rocket onto the middle of a plate, add the avocado, asparagus and cheese and drizzle over the dressing.

Jason believes that where you get your calories from on your “fasting” days and the rest of the week does matter. In this book, you will not only find all the beautiful, nutritious, calorie-specific recipes for his 5:2 Juice Diet 4 Week Challenge – all in full colour – but also delicious creative healthy recipe ideas for the other days to ensure you get both weight loss and nutrition for life!

“When it comes to juicing, there’s only one man for the job Jason Vale!”

Jason is an internationally respected name in the world of juicing and health, with over a dozen books including his global best-selling 7lbs in 7 Days: Juice Master Diet and his ground-breaking documentary Super Juice Me! He is frequently featured on radio, television and in the press in the UK, America, Australia and beyond. His unique approach focuses on the right psychology and nutritional tools to make weight loss and healthy eating easy and delicious for everyone.

Carol Vorderman

/jasonvale

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mast www.juice 9 780954

766467

5:2 Juice Diet

/juicemasterltd

www.juicemaster.com

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www.juicemaster.com

@juicemaster

47

Thrive Magazine / Issue 7 - Autumn 2015

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from this issue: Some samples lthy goodies for you to win anic, org st fine We’ve got some great hea the you ging te brand committed to brin cola cho raw san arti an Raw Halo chocolate. A selection of 100% natural Peruvian raw and free englut , free ar refined sug more healthy delights. nty First Century Herbs plus cleansing herbs from Twe mpetitions

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Credits / References / Where to buy...

Natural Juice Junkie - www.naturaljuicejunkie.com Fiona Oakes - www.towerhillstables.com That Copy Girl - www.thatcopygirl.com Emma Mills - www.emmamilswriter.co.uk The British Quinoa Co. www.britishquinoa.co.uk Elderbrook Drinks - www.elderbrookdrinks.co.uk

Nutriciously Recipe Blog Check more recipes over at www.nutriciously.com

CNM College - www.naturopathy-uk.com Capital CBT - www.capitalcbt.com

SUBSCRIBE online at www.thrivemagazine.co.uk

Recipes Supplied by: Groovy Food Company / Nutriciously / Hedi Hearts Celeryandcupcakes / Spambella / Juice Master Found Mushrooms /

www.thrive-magazine.co.uk To subscribe to Thrive Magazine: Email subscribe@thrivepublishing.co.uk / Contact us at: hello@thrivepublishing.co.uk Credit to sxc.hu & pixabay for stock images used throughout and to each supplier. / Designers: ‘Designs by Stephanie’ and Thrive Publishing.

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