Thrive Magazine - Summer 2016

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Issue 10 - Summer 2016

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Your quarterly natural health, nutrition & lifestyle magazine

beetroot spaghetti recipe

Issue 10 Summer 2016

chocolate avocado mousse arugula and fig summer salad


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Thrive Magazine / Issue 10 - Summer 2016

Summer 2016 Susan Hay Founder & Editor in Chief

Welcome to Summer 2016 and let’s hope it’s going to be a great one! With Wimbledon on it’s way and a full, hopefully sunny, Summer ahead there’s no better time to adopt a healthier daily routine - we’re here to help you do it. Our ‘Summer Sun’ issue is packed full of new healthy products, features and interviews, plus some amazing healthy recipes for you to try too. Our ‘What’s Hot’ section is now bigger than ever on. (pg 6-7) On (pg 8-9) We caught up with Tanya Maher from Better Raw and Tanya’s Cafe´ London to talk all things raw. In his usual feature Neil Martin - Natural Juice Junkie, gives you some top tips for ‘Juicing on the Go’. (pg10-11). We’ve got some of the most delicious and nutritious ‘Buddha Bowls’ on (pg 14-15).

Sue@thrive x

We get so excited when we find a new natural and organic product to showcase and on (pg 16-17) we introduce TOTM who are on a mission to make your time of the month more simple & natural. Aiming High’ on (pg 20-21) We chat with personal trainer Amy Newton - she’s a PT Coach who’s taking a different approach to helping people get healthier in more ways than one. ‘Leaky Gut Syndrome’ on (pg 30-31). Answers your questions on how your gut plays a bigger part in your health than you may think. Plus we’ve got some delicious healthy Summer recipes for you to try; including an amazing Chia Seed Puddings (pg 36). A Chocolate Avocado Mousse (pg 42-43) and A Green Sunshine Smoothie Bowl (pg 44-45) The perfect way to kick-start a health Summer...

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

Autumn.. Issue 11 - Autumn 2016



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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

Next Issue - Autumn Available September 2016

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 10 - Summer 2016

Contents thrive [ issue 10 - Summer 2016 ] NEWS 5





Thrive experts

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

Hot products

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

Interview with Tanya Maher - Better Raw We caught up with Tanya from Better Raw and Tanya’s Café London to talk inspiration, raw food and cocktails!

10-11 Tips for ‘juicing on the go’

Neil Martin, Natural Juice Junkie offers some top tips on how to stay healthy and juicy on the go.


True ‘superfoods’

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

14-15 The best in buddha bowls Buddha Bowls are perfect to pack in some of your 7 a day

in one sitting. We’ve got six of the best BB recipes to try.

16-17 Be kinder to your vagina! Showcasing TOTM an amazing new company that offer a

more natural approach to your Time of The Month.

18-19 Eliminating toxins

Summer is the perfect time of year to give your body an extra boost and to give your liver a bit of extra help.

20-21 Aiming high We caught up with personal trainer Amy Newton to find

out how she is offering an all round approach to helping her clients feel healthier.

22-23 What’s it called? - chia seeds They are all the rage just now and they offer an amazing

30-31 Leaky gut syndrome Find out how your gut plays a bigger part in your overall

health than you may have thought.

32-33 More than one way to energise? Ways to gain more energy, through nutrition, your outlook

and exercise.

34-35 Roasted veggie toasties On pumpernickel bread with pepper and broccoli. 36

Chia seed pudding - 3 ways


Chipotle tofu fajitas

Chia seed puddings - perfect for breakfast.

A delicious recipe for a simple weekday supper.

38-39 Arugula and fig Summer salad This stunning Summer salad is simple and delicious.

Made with goats cheese and cranberries.

packed full of good fats.

40-41 Chinese cabbage with salsa verde With salsa verde and red onion marmalade. 42-43 Avocado and chocolate mousse A delicious and easy to make avocado mousse, 44-45 Green sunshine smoothie bowl Ideal for breakfast, this sunshine bowl is full of vitamin C

46-47 Beetroot spaghetti with gorgonzola

Perfect for Summer lunches, made with green lentils and kale.


Subscribe and join Thrive @thrivefeelalive

nutritional boost - both fiber and protein packed.

24-25 Food changed my life - CNM The second in our series from CNM - Food Changed My Life

We hear from Connell McNelis and his Food Journey.


Janey loves

All of the latest natural health finds from Janey Lee Grace.

28-29 New Feature: Real Food Journey In this brand new feature we tell you the food journey of our

readers. Meet Amy Benn and follow her battle with Crohn’s.


SAMOL Herbal Hair & Scalp oil is a unique and powerful blend of nourishing herbs and oils, derived from a family recipe over 100 years old.

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Love Natural London Olympia July 8-10th As featured in


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any 50ml bottle For Thrive Readers Use Code: QPBKKMZJI2O0



NATURAL OILS @ samolherbal


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Thrive Magazine / Issue 10 - Summer 2016

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

Neil Martin - Natural Juice Junkie Neil is recognised as a leading authority on juicing and personal transformation.

Janey Lee Grace An expert in media relations but also an advocate in natural health & well being. Janey runs

Tanya Maher Tanya Maher is the founder of and co-founder of a high-end gourmet raw café chain

Lauren Barber Our feature ‘More than one way to Energise’ pg 32 was written by Lauren.

Amy Newton Amy is an established personal trainer based in Bristol. She offers a complete holistic approach to health & fitness.

Connell McNelis Connell features in our 2nd in the CNM series ‘Food Changed My Life’ pg 24. He is currently studying Nutrition with CNM.

Recipes for this issue supplied from: / / / / /

Subscribe Today Subscribe to Thrive Magazine Digital or Print Issues at: Autumn Issue due out Sept 2016

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Thrive Magazine / Issue 10 - Summer 2016


hot products 1. Cacao Powder




Organic Cacao powder. Free from gluten, dairy, soya, yeast & GMOs, suitable for vegans.

2. Coconut Chips

Toasted Coconut Chips. Made from the nutritious flesh of coconuts and slowly toasted.

3. Equinox Kombucha

A quality kombucha drink packed full of naturally occurring vitamins and minerals, amino acids and live yeasts and bacterias.




4. Alkaline Infusion

A beauty and health supplement providing beneficial effects for the health, function and appearance of the skin, hair and nails.

5. Organic Yoghurt Dairy Free, coconut yoghurt. Made from organic green coconuts and containing live vegan yogurt cultures.

6. Purition Pistachio



The Premium range of organic & cold pressed plant proteins now with added pistachio flavour.


7. Organii Suncream

SPF20 Sun Milk protects skin against the harmful rays of the sun. Fragrance free / Paraben free

8. Gut Health Diet

Published by NOURISH. Written by Christine Bailey. Recipes to Improve Digestive Health and Boost Wellbeing.

9. A-Drop Water Filter

A-DROP is a domestic water ionizer with flat electrodes, featuring a unique water silvering function. 6

Thrive Magazine / Issue 10 - Summer 2016

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

10. TOTM 10



No Chemicals. 100% Cotton and natural. It’s time to go natural when your Time of The Month arrives.

11. Samol Hair Oil

Herbal Hair & Scalp oil - a unique and powerful blend of nourishing herbs and oils. Hand blended, all natural and not tested on animals.

12. Cactus Water

First there was coconut water now cactus water. 100% natural, no added sugars, non GMO.




13. Squirrel Sisters

A cacao brownie with natural tangy orange flavour. A twist on the chocolate orange favourite.

14. Chaga Tea

Made from the chaga mushroom, Antioxidant & Nutrient Rich. Plus an excellent source for vitamin D, vitamin K, multiple B vitamins.

15. Healing Berries

from Kirsten Hartvig Published by NOURISH This is a great resource covering the health-giving properties of berries.




16. Allergy Solution from Dr Leo Galland A great book that tackles the problem of allergies from a holistic perspective.

17. Organic Aromas

The most beautiful essential oil diffusers that use pure essential oils to give the best aromatherapy experience possible.

18. Ballerina Botanicals A brand new company offering Organic Skincare made with essential oils. Tried & tested Turmeric facemask. www.etsy. com/shop/BallerinaBotanicals

Thrive Magazine / Issue 10 - Summer 2016

better raw

Tanya’s Cafe´ with

Meet Tanya Maher, the creativity and expression behind Tanya’s Café in London. We catch up with Tanya to find out what inspired her to launch Tanya’s Café, where her passion for raw food begun and what 3 things she has to include in her daily menu. Where did your passion for raw food and healthy nutrition begin?

Growing up in Russia and on my grandparents dacha (summer garden) is where I first learned to appreciate how much effort, time and care goes into growing vegetables. Also as I grew up in the far east side of Russia, we were exposed to Chinese medicine, healing teas and medicinal foods. When I seriously damaged my pancreas after a near fatal car accident in my early teens, it was that upbringing that got me tapping into my intuition to choose what my body needed to eat in order to heal. Doctors were planning to remove my pancreas, but luckily I got to keep it, all thanks to raw vegetable juice. Then in my early 20›s I learned that raw food was an actual thing and it occurred to me that if it was able to heal, then it was able to prevent. I started to do everything in my power to help spread the word from there on.

How do you think food has changed you personally - in a physical, mental and spiritual way?

Food isn’t everything to a healthy body and pure mind, but eating cleanly and consciously is the ultimate catalyst. It’s hard to feel happy and on top of the world when you’re suffering from any digestion pains, bad skin, inflammation, allergies, infections, candida and other discomforts in the body.


I went through it all and raw food was my answer to healing. As my body cleared of disease, I had so much energy (and therefore more time) to do all the things I’ve always wanted, which made me pretty darn happy indeed.

Where did the idea of Tanya’s Cafe´come from?

The ‘café idea’ was the result of my clients demands for a place to go and enjoy everything I teach. One day I came across an image of a beautiful café interior, so I cut it out, reshuffled my vision board to fit it in, and on it I wrote ‘Chelsea or Parson’s Green’. I’ve been making vision boards for many years and have learned that to get something, you have to be specific, hence mentioning my dream location. Just 2 weeks later, I was on a coaching call with a client who wanted to know of all the raw cafes in London and wondered why there were none in Chelsea. I had to laugh and shared my vision with him on the call. It turned out that he had a very similar vision and invited me to a Chelsea address for a chat. We collaborated and a few months later, opened the doors to London’s newest raw food restaurant and Europe’s first superfood cocktail bar, called Tanya’s.

What does ‘Your day on a plate’ look like?

Breakfast: Since none of my days are ever the same, they don’t ever begin with the same meal either. You can however find me

with raw chocolate and a cup of peppermint tea on most mornings. In the weekends it’s usually a huge, green, creamy and protein rich Smoothie of a plant-based variety. Lunch: I usually have at least 3 varieties of raw dips in the fridge and either nori sheets or dehydrated burrito wraps in the pantry, so I stuff them with grated veggies and sauce for a quick bite. If I’m working from Tanya’s Chelsea, I’d usually go for my Thai Curry Kelp Noodles or an Adventure Salad Bowl with six scrumptious salads, herbed almond cheeze and dehydrated coconut jerky. Dinner: Dinner is never the same in our house, because I like to shop for fresh ingredients every day and have a hungry husband. It’s usually half a plate of raw salads and half of something cooked, like quinoa lentil mix, Mexican bean stew, root veggie mash or gluten free pizzas.

There’s a huge explosion in healthy eating just now. What do you think has driven consumers to be so interested in healthy foods? Sadly it’s probably due to the amount of disease in the world today. More and more people are discovering that it’s possible to prevent and heal via a healthy lifestyle.

Tell us about your ‘super food’ cocktails?

It was a pretty eye opening experience developing these, because the alcohol

Thrive Magazine / Issue 10 - Summer 2016

Raw De


I went through it all and raw food was my answer to healing. As my body cleared of disease, I had so much energy to do all the things I’ve always wanted, which made me pretty darn happy indeed.


industry is so massive and has a very powerful voice. I was shocked to discover how many wines aren’t vegan, how many spirits aren’t gluten free and how many ‘pure’ alcohols are loaded with preservatives and sulphites. At Tanya’s, not only do we choose the cleanest, ethically sourced alcohols, we also pair them with the most nutritious superfoods and our organic cold pressed juices, so if you’re going to enjoy a delicious tipple anyway, you may as well make it the healthiest one possible.

What’s next for you in 2016 and beyond? We are relaunching our Tanya’s flagship restaurant in Chelsea and expanding the desserts part of our business. Watch this space, it›s going to be a delicious one!

Find out more about Tanya and take a look at her amazing café at:

@BetterRaw @BetterRaw


juicing on the go at ur al

Ju i ce J u n i e k

Thrive Magazine / Issue 10 - Summer 2016

in art Neil M


Follow Neil on Twitter @TheJuiceJunkie


In an ideal world we would all have access to a freshly prepared juice whenever we want, but let’s face reality we don’t live in an ideal world.

Thrive Magazine / Issue 10 - Summer 2016

So, how can you fit juicing into a busy lifestyle and continue to drink nature’s finest when on the go and away from home? Here are my top 3 tips.


One of the most common reasons I hear for why people’s juicers get dusty and then eventually relegated to the cupboard is “I don’t have time to juice”. In reality, juices are quick to make, you can make the process even quicker by having your ingredients prepared in advance. Simply work out what ingredients you need for each portion of juice, bag them in portion packs and store in the fridge. Then when you are in a rush you can quickly grab and bag, empty it into your juicer and hey presto!


But what if preparation is not your problem? Think ahead! Another great option is to make your juices in advance.

Although juices are at their nutritional best immediately after they are extracted from the vegetables and fruits, if they are stored in airtight containers and kept cool they will last for up to 24 hours when made in a centrifugal juicer and 72 hours when made in a masticating juicer. There are a few things that can cause the nutritional value of our juices to deteriorate. The main ones being oxygen, heat and light. In order to protect the nutrients in your juice, store them in airtight containers filled to the very top (to ensure no air is trapped inside) then keep in the fridge or a cool bag. You can also freeze your juices if you need to make them even further in advance - just make sure you leave some room in your containers as the juice will expand as it freezes. To drink your frozen juices, just move them from the freezer to the fridge before going to bed and they should be defrosted and ready by the morning.


The other way to keep juicing when on the go is to source fresh juices from a juice bar or restaurant. These days there seems to be new juices bars opening every week in more and more locations throughout the country (and the world). Before traveling, do an internet search to find juice bars on your route or close to your destination and give them a call to check opening times. A number of high street chains are now also offering ‘cold pressed’ juices. Although many of these have been a treated to extend their shelf life and have a high fruit / low vegetable ratio of ingredients, they are still a good alternative for occasional use. Perhaps my biggest tip on staying healthy when traveling is not to be to hard on yourself and remember that healthy eating stops being healthy if it is causing you stress. Written by Neil Martin – Natural Juice Junkie.

There are a few things that can cause the nutritional value of our juices to deteriorate...





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Thrive Magazine / Issue 10 - Summer 2016


Prunes have been used as a popular digestive remedy for decades. Mainly because of these three components: fibre, sorbitol (a sugar alcohol that can loosen the stool) and a natural laxative compound called diphenyl isatin. Beyond the benefits to your digestive tract, prunes also have been shown to help lower cholesterol, improve bone health, protect against cardiovascular diseases and are also a great source of vitamin K and beta corotene.


An exotic Indian herb that has been used over time to combat the effects of stress, and environmental toxins, that have a detrimental impact on our nervous systems. Used since ancient times this root is often referred to as ‘Indian Ginseng’. Ashwagandha is an adaptogen - shown to modulate your response to stress or a changing environment.


the original

We step back in time and see which ‘superfoods’ our ancestors were using way back when and to see if we can share their knowledge going forward...



Dandelion has been valued as a whole body tonic and a medicine since ancient times. The root contains higher nutritional value than many other vegetables because it is an excellent source of Vitamin A, Vitamin C, riboflavin, vitamin B6, thiamin, calcium, choline and inulin. Studies show that dandelion root improves the flow of bile, improving liver congestion as well as the liver’s ability to clear toxins. Dandelion can be eaten in a salad - using the leaves. As a tea or tonic, by boiling and straining the root. Caution: (See note below)

Parsley has been used for centuries as a tonic for boosting the immune system. It is rich in many vital vitamins, including Vitamin C, B 12, K and A. It is native to central Mediterranean region but is well known as a herb, spice and vegetable all over the world. Ancient Greeks and Romans used this herb as a remedy for gallstones and kidney stones. It was also used to flavor foods in that time, just like it is used in recent days to garnish culinary dishes.

nutritional yeast

As you can guess from its name, nutritional yeast is packed with nutrition, particularly B-vitamins, folic acid, selenium, zinc, and protein. It also contains the trace element chromium, which helps balance blood sugar levels. It’s a great source of B vitamins for anyone on a vegan diet. It’s different from the yeast you use in baking because it is inactive and doesn’t foam or froth.


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. See online feature for full article references.




Vegetarian Rice Bowl

Roasted Chickpea Bo wl



Sweet Potato Buddha Bowl

Nutrition in a buddha bowl serves 2 For the Roasted Veggies 1-2 tablespoons EVOO 1-2 tablespoons of garlic, minced 1 large sweet potato ½ medium yellow onion 4 cups of broccoli florets salt and pepper, to taste 1 teaspoon italian seasoning For the Bowls 1 cups brown rice, cooked ¼ cup roasted red pepper hummus ¼ cup sprouts 1 teaspoon hemp seeds


First, preheat oven to 180ºC and line 2 baking sheets with tin foil. Then, drizzle on about 1 tablespoon of EVOO onto each pan. Prep veggies, by cutting into bite-sized pieces. Then, spread onto pans, tossing in EVOO. Drizzle with more EVOO if you'd like. Sprinkle on minced garlic, salt and pepper, and italian seasoning (all to taste). Roast at 375ºF for 30-35 minutes or until the sweet potatoes are tender enough to pierce with a fork. @pancake_land @breakfastdramaqueen

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serves 4 1 1/2 cups chickpeas, cooked 3 cloves garlic, minced (divided) 1/2 cup olive oil 1/2 teaspoon Cayenne Pepper 1/2 teaspoon Cumin 2 cups butternut squash, cut into chunks 2 teaspoons Chili Powder 4 cups kale, washed and stems removed 1/4 red onion, finely diced 1 teaspoon Garlic Powder 1/2 cup uncooked quinoa, rinsed 1 avocado, peeled and pitted Juice of 1 lime 1/4 cup fresh cilantro


Preheat oven to 180ºC. On a baking sheet, spread chickpeas and garlic, then drizzle with 1 tablespoon olive oil. Season with cayenne pepper, cumin, salt and pepper. Toss until evenly coated. On a separate baking sheet, spread butternut squash and garlic, then drizzle with 1 tablespoon olive oil. Season with chili powder, salt and pepper. Toss. Place both baking sheets in the oven. Bake the chickpeas for 15 minutes and the squash for 25 minutes. Drizzle 2 tablespoons olive oil on a pan and turn heat to medium-high. Sauté red onion until almost translucent. Add kale, garlic powder, salt & pepper. Fill a medium pot over medium-high heat with about 1 cup water. Add quinoa, then bring water to a boil. Cover and let simmer for 15 to 20 mins. In a food processor, combine avocado, lime juice, 1 clove minced garlic, 1/4 cup olive oil, cilantro and salt. Blend with water until smooth. Combine chickpeas, squash, kale and quinoa into serving bowls. Drizzle cilantro avocado sauce over top.

serves 4 2 Tbsp olive, coconut, or grape seed oil 1/2 red onion, sliced in wedges 2 large sweet potatoes, halved 1 bundle (227 g) broccolini 2 big handfuls kale, larger stems removed 1/4 tsp each salt + pepper 1 15-ounce (425 g) chickpeas, drained 1 tsp cumin 3/4 tsp chili powder 3/4 tsp garlic powder 1/4 tsp each salt + pepper 1/2 tsp oregano (optional) 1/4 tsp turmeric (optional) 1/4 cup (56 g) tahini 1 Tbsp maple syrup 1/2 lemon, juiced 2-4 Tbsp hot water to thin


Preheat oven to 200ºC F and bake sweet potatoes and onions. Drizzle both with a bit of oil first. Bake for 10 mins, then add broccolini. Bake for another 8-10 mins, then add kale. Bake for another 4-5 mins then set aside. While vegetables are roasting, heat a large pan over medium heat and add chickpeas to a mixing bowl and toss with seasonings. Once hot, add 1 tbsp oil and chickpeas and sauté, stirring frequently. Once the chickpeas are browned and fragrant, remove from heat and set aside. Prepare sauce by adding tahini, maple syrup and lemon juice to a mixing bowl and whisking to combine. Add hot water until a pourable sauce is formed. Set aside. Combine all elements and serve



Ultimate Hippy Bowl



Stir Fry Zen Bowl

Avocado Quinoa Harv es www.init4thelongrun



6 nutritious buddha bowls serves 2 1 head of kale, stemmed and chopped 1 lemon (reserve half for dressing) 1 1/2 tbsp olive oil 1/2 cup quinoa, uncooked 1 large sweet potato, chopped 1/2 avocado 2 tbsp goji berries 2 tbsp pumpkin seeds 2 tbsp hemp seeds 1/2 cup sprouts 2 tbsp tahini 1 tbsp pure maple syrup 1/2 tbsp miso paste 1/2 lemon, juiced 2 tbsp water


Place kale in a large bowl and top with juice from half a lemon and 1 tbsp olive oil. Mix well. Cook quinoa according to packet. Preheat oven to 200ºC degrees and bake sweet potato. Drizzle with oil and season first. Bake for 20-25 minutes. When quinoa and sweet potatoes are finished, add to bowl with kale. Top with goji berries, hemp seeds, pumpkin seeds, and sprouts. Mix well. In a separate bowl mix together all dressing ingredients. Dressing will be thick but you can thin it out with@pancake_land additional water if desired. Top hippie bowls with dressing and mix until@breakfastdramaqueen well coated. Divide bowls evenly (makes 2 large bowls) and top with avocado.

serves 2 1 Cup of Arugula ½ Cup of Cooked Quinoa 1 Cup of Sautéed Brussels Sprouts 1 Tbsp of Pepitas ½ an Avocado, Sliced 1 tsp of Olive Oil (to cook brussels sprouts) Salt and Pepper to taste 1 Tbsp of Tahini


Cook quinoa according to package instructions. Sautee brussels sprouts for approximately 15 minutes or until lightly browned and tender. Slice half avocado. In a large salad bowl mix together arugula, cooked quinoa, brussels sprouts, pepitas and avocado. Drizzle tahini or tahini sauce (recipe linked below) Enjoy! This avocado quinoa harvest bowl will quickly become your new favorite fall recipe. With tahini, avocado, pepitas, arugula, quinoa and brussels sprouts it will satisfy all your savory fall cravings.

serves 1-2 2 cups cooked quinoa or brown rice Roasted Chickpeas (15-ounces) 1 tablespoon sesame oil 1 crown broccoli, broken into florets 1½ cups shredded carrots 1 cup snow peas ½ cup vegetable stock 2 cups asian greens (or kale and spinach) salt and pepper, to taste 1½ cups red cabbage, chopped 1 cup roasted cashews Dressing: 1 tablespoons miso paste (yellow) 1 tablespoon lemon juice 1 teaspoon fresh ginger 2 tablespoons tamari or soy sauce ⅛ teaspoon ground sea salt 1 tablespoon rice vinegar 2 teaspoons agave syrup (or honey)


Cook quinoa or brown rice and set aside. You’ll need about 2 cups cooked for this recipe. Roast the chickpeas in a little oil. Add sesame oil to a large pan or wok over medium high heat. Add broccoli and cook for 3 minutes, stirring occasionally. Add carrots, snow peas and vegetable stock. Stir and cook for 5 minutes. Add greens and cook another 2 minutes. Remove from heat. Sprinkle with salt and pepper. To make the dressing, combine miso, lemon juice, fresh ginger, tamari, sea salt, rice vinegar, and agave syrup. Stir with a small whisk. Combine in a bowl. Drizzle with sauce and serve. 17 15

ThriveMagazine Magazine //Promotion Issue 8 - Winter 2015 Thrive

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Tampons, pads and liners have been around since the 1930s. And most are still made from the same man-made materials used back then - typically a mix of viscous rayon and conventional cotton; harmful to the women who use them, as well as to the planet. While we might wear synthetic clothing, it isn’t ideal for putting inside you. Especially if it’s treated with chlorine dioxide or chemical fertilisers. As well as being right next to your reproductive organs, your vagina is the most absorbent part of your body, and these harsh chemicals can be absorbed into your blood stream and cause problems with your immune system and hormones. They’ve even been linked to reproductive issues and cancer. TOTM products are free from chlorine, perfume, viscose, rayon, pesticides and chemical fertilisers and, unlike some, they won’t leave any fibres behind. They are hypoallergenic and in sync with your body’s natural PH. We only use 100% pure, certified organic cotton.

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It’s worth knowing that pads from the mainstream brands are made from synthetics, and each one could contain as much plastic as four carrier bags. Crazy but true!

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TOTM products are free from chlorine, pesticides and chemical fertilisers, our organic cotton tampons, sanitary towels and pantyliners don’t contain perfume and, unlike some, they won’t leave any fibres behind. They’re also non-GM, chemical and pesticide-free, so don’t give the planet much cause to complain either. Pads can also be made from synthetics, and each one could contain as much plastic as four carrier bags.

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Thrive Magazine / Issue 10 - Summer 2016


Your body is designed to want to shed extra weight as well as toxins during the Summer months. During the Summer months we tend to choose lighter and healthier foods to eat and we naturally move our bodies more, so it’s a great time to naturally eliminate any toxins that have accumulated in your body. Our livers are amazing at cleansing out toxins and waste products from the blood. The liver also separates the nutrients needed from the waste chemicals that need to be removed from circulation. Every now and again, and especially as we come to Summer it’s helpful to give your liver a helping hand.

How do toxins show up in the body and on your skin?

Typical signs of toxicity or acidity show up in the body as aches and pains particularly in joints; inflammation or water retention, feeling tired, or exhausted, feeling unrefreshed each morning, or disturbed sleep patterns and waking up often during the night. Irregular or intermittent headaches are also signs that toxins are causing the liver to feel overloaded and unable to detox itself at a cellular level. You may also notice a change in your skin, with your complexion become dull and spots appearing. The liver is the bodies planner and the principal organ for helping eliminate toxins.It’s the key organ for detoxifying the blood and making bile which helps the body metabolise carbohydrates, proteins and fats.


Eating to support the liver

Eating alkaline foods that are highly nutritious, mineral rich and a good source of vitality fresh seasonal fruit and vegetables (including salads) fish, protein, include: eggs, (lean organic meat but only white meat), beans and pulses, quinoa (high in protein and rich in key enzymes). These all nourish the body and support the liver. Eating raw vegetables or juicing will also increase the mineral and vitamins intake and help cell regeneration. Fruit smoothies with live organic yoghurt for the probiotics is highly supportive to the gut/stomach and supports an alkaline diet. Artichokes, garlic, onion, leeks, beetroot, radish, turnip, watercress, fennel, greens such as; broccoli, cabbage, kale, brussel sprouts, apples and pears, apricots, grapes, berries, lemons, papaya, pineapple, avocado, cranberries, banana and watermelon are particularly supportive to the liver. Avoid all processed foods or anything with chemical additives as these are challenging for the liver to process. Alcohol too is highly acidic and should be minimised or avoided all together during a detox programme. Organic wine is better but not during a cleanse. Include regular exercise or workouts to increase circulation and heart rate. This helps the liver eliminate toxins and cleanse more effectively at a cellular level (challenging exercise should be undertaken under the guidance of a suitably qualified health instructor).

A little extra help

Milk Thistle is particularly supportive to the liver and helps eliminate harmful toxins. Sunflower lecithin granules help the liver to break down fats. Taken with natural yoghurt is a good way of having them or blended in a smoothie is highly supportive during a liver cleanse. Aim to be in bed early to get a good nights sleep. A good sleep regime is supportive in any elimination programme. Consider a short period on just raw vegetable juices for a deeper detox in the run-up. If you’re an experienced juice faster and in good health, a juice only regime for several days will really help your body to eliminate toxins. (Remember to follow a recommended juice routine for this to ensure that you are still getting all of the vitamins, nutrients and protein that your body needs) Drink plenty of fluids, and add lemon to your first drink of the day, add to warm water which kick starts the liver and helps keep elimination routes moving. Article by Natural Nutritionist Randhiraj Bilan D.N.N from Randhiraj trained with Barbara Wren at the College of Natural Nutrition who shares her wisdom in her book Cellular Awakening which emphasises how our body utilises light at a cellular level to maintain equilibrium which is essential for maintaining well.

Thrive Magazine / Issue 10 - Summer 2016

“Kick start

back to health � w



Thrive Magazine / Issue 10 - Summer 2016

you can train as hard as you like, but if you’re not eating the fundamental building blocks, it’s very unlikely that anything will get built!

Amy Newton

Free taster session

I’d like to invite thrive readers to a free taster session to see what it’s all about - give me a call or drop me an email to claim yours now! Limited to the first five people only! Work with me on my ‘The Platinum Package’ and get a discount throughout June & July.

Aiming High Achieving optimal health & fitness... 20

Thrive Magazine / Promotion

What gets you out of bed in the morning?

Being able to do what I love, it’s a dream come true! I’ve always wanted to run my own business, but I wasn’t sure it would ever be a reality, so it’s amazing! Plus I have a lot of energy in the mornings and a puppy demanding breakfast!

Fitness and nutrition is becoming more and more entwined. How do you incorporate the whole body approach?

Absolutely - you can train as hard as you like, but if you’re not eating the fundamental building blocks, it’s very unlikely that anything will get built!

How important do you think tracking activity and past achievements is, to improving health and fitness?

If you could offer our readers 5 simple daily exercises to incorporate into their day what would they be?

Past achievements are a great indicator of what someone enjoys and also often show what a person is naturally good at. I like to have a detailed consultation with all new clients to assess where they are currently at and how I can move them up.

Lastly, just standing and walking. It’s incredible – when standing, the load on your spine is around 100%, but when sitting, it is

It’s really useful to know what people like and dislike in terms of both food and exercise, simply because I don’t want anyone to do anything that they won’t enjoy or won’t enhance their life! Every programme is completely individual and I try to strike a good compromise between efficacy and fun.

I absolutely love squats – they’re an amazing movement to target your legs and glutes, and can be made into a full body exercise simply by holding onto a weight. Also planks – I know a lot of people don’t like them, but there’s few better ways to target all the abdominal muscles. I’m a big fan of the cat cow yoga pose too – great for engaging the opposing back muscles and stretching out the abs, shoulders and upper back.

I would strongly recommend that everyone takes a more holistic approach considering both fitness and nutrition. Even tiny things, like a B12 or a magnesium deficiency, can really alter, firstly, your motivation to exercise and, secondly, your ability to progress. It’s so important to be eating a varied diet – good quality protein, wholegrain carbohydrates and lots of fruit and vegetables – to give you sustainable energy and the ability to grow and repair. Remember not to obsess too much about it though. My philosophy is very much that life is too short for excessive deprivation! As long as I’m eating the good things, I have the ‘other’ things as well (I’ll never call them bad). A way to do it is to try to source the best versions of the latter – homemade often. I’ve been vegetarian since I was five and so I can offer a specialism that is quite rare among personal trainers. I can help people optimise or begin a vegetarian or vegan lifestyle, supplementing it with the right training for them to reach their goal. I offer detailed nutritional analysis and coaching – breaking down what a client currently eats to see whether it is serving them best and making suggestions for improvements. I would strongly recommend that everyone takes a more holistic approach considering both fitness and nutrition.

Tracking activity on a daily basis can be helpful – even a pedometer can surprise you. I’ve recently been given an Apple Watch as a present and it has amazed me how many calories just walking actually burns, and has helped motivate me to stand up more.

How much of your coaching/ fitness programmes works with functional fitness?

A lot – I’m a big believer in functional fitness. Replicating the movements that we make every day, especially when combined with resistance, is where we are going to see the most impact on our daily lives. Squatting, jumping, throwing, twisting are all going to ensure that our muscles ‘activate’ in the right order and are all balanced, not tight or over-long. So much of modern life is antifunctional, especially office work. I’m going to be collaborating with a brilliant sports massage therapist, to offer a Back To Form Office Rehab programme designed specifically for office workers with common problems, such as lower back pain, a weak core, hunched shoulders and just a general lack of flexibility.’ This will give clients access to two professionals to treat any existing issues and to prevent reoccurrence in the future at a great package price. Watch this space!

140%. Added up, over time, that will make a big difference to its stability.

How does mindset and mental health play a part when trying to achieve health & fitness goals?

Very much so – the key to achieving your goal is hard work and consistency. If you’re not confident with what you’re doing, or feeling good in yourself, it is unlikely to work in the long term. I’m all about longevity and making changes sustainable, so I help clients overcome any mental barriers, such as a lack of confidence or self-esteem, alongside the physical barriers. We all struggle with our mental health at different times during our lives, so it’s impossible to ignore.

How can people find out more about your health and fitness programmes?

Readers can contact me at or my website. I’m also available at amy.newton@hotmail. or give me a call on 07717718947 I post daily on Facebook with helpful demos, hints and tips, and I very much welcome any questions you may have! E



Thrive Magazine / Issue 10 4 - -Winter Summer 2015 2016

All about

chia seeds

What are chia seeds?

Chia seeds are power houses of protein. Despite their small size, they are packed full of important nutrients. They are an excellent source of omega-3 fatty acids, which help to raise HDL cholesterol (the good cholesterol that helps protect against heart attack and stroke).

Where do they come from?

Originally grown in Mexico, the seeds were highly valued for their medicinal properties and nutritional value. In fact, they were once even used as currency!

unprocessed grains. Just one ounce of chia seeds provides 10g of fiber, almost half the daily recommendation for a woman over 50.

How to consume them:

Chia seeds are extremely absorbent, they swell up when exposed to any fluids. Chia seeds are great to add to many foods and drinks. They can be used whole or ground. Unlike some ‘super-foods’ like spirulina, chia seeds don’t have a strong flavor and can be easily used in recipes and added to smoothies without affecting flavor.

Aztec warriors ate chia seeds to give them high energy and endurance. They said just 1 spoonful of chia could sustain them for 24 hours. Chia means “strength” in the Mayan language, and they were known as “runners food” because runners and warriors would use them as fuel while running long distances or during battle.

Protein power house!

Chia seeds contain a decent amount of protein. By weight, they are about 14% protein, which is very high compared to most plants. They also contain a good balance of essential amino acids, so our bodies should be able to make use of the protein in them. On an amino acid scale, both chia and flax seeds score 115 and 92, respectively. Scores of greater than 100 mean that the protein is a high-quality, or complete protein, so chia seeds win a point for that! Chia seeds really are an excellent protein source, especially for people who eat little or no animal products.

Packing in the fiber

Chia seeds have a huge amount of dietary fiber with a whopping 11g per ounce, nearly half of the 25g recommended amount per day. The easiest way to increase fiber intake is to increase your consumption of plant-based foods like fruits, vegetables, nuts, seeds and 22


utrition Seed N


A) 2% RD (11g – 4 r e b fi V) Dietary 9% RD (4.4g – in te 15 mg) ro P cids (49 a y tt fa -3 0 mg) Omega ids (162 fatty ac 6 a V) g e Om 18% RD 7 mg – (7 m iu RDV) Calc mg – 3% V) .1 (0 r e 27% RD Copp 65 mg – (2 s ) ru V o RD Phosph mg – 1% m (44.8 iu s s ta ) o P RDV mg – 7% Zinc (1.0

References abs/10.1021/jf3034978 benefits-of-chia-seeds/

Thrive Magazine / Issue 10 - Summer 2016

Chia Pudding

1/4 cup shredded coconut 1/4 cup chia seeds 1 cup coconut milk 1 tsp pure vanilla extract 1/4 tsp Himalayan salt 1/2 cup fresh raspberries Combine all in a jar or bowl leave in fridge overnight add fruit - enjoy!

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 ThriveFeelAlive


Thrive Magazine / Issue 10 - Summer 2016

FOOD CHANGED MY LIFE In the second of our series on how food can change lives, Connell McNelis tells us how food helped him regain his health and passion for life, and led him to study Nutritional Therapy with CNM (College of Naturopathic Medicine).

Three years ago I was diagnosed with stage 4 terminal kidney cancer which had spread to other parts of my body. The chemotherapy drugs were making me feel horrendous, so I made a personal decision to come off them. I started to research ways to help myself, and everything I found out seemed to point to nutrition.

I have never felt so good, from running a half marathon, to spending quality time with my family. I love waking up in the morning and making my shot of wheatgrass before my vegetable juice. By eating this way I know that I am alkalising my body with all those leafy green vegetables giving me the tools to help prevent disease.

My first step was attending a raw food health retreat. This gave me the foundation I needed to try and follow a vegan diet consisting of a whole food, plant-based diet, cutting out meat, dairy, sugar, and all processed foods. This was extreme, and very difficult for me at first, but gradually became easier.

What I learnt from my research was that nutrition is the first and best defence in preventing disease.

I had never really eaten much fresh fruit or many vegetables and I had lived on a diet of sugar and processed food, for convenience. I used to drink a lot of fizzy pop, milk and protein shakes. But somehow I managed to drastically change my diet, going vegan and juicing organic vegetables every day.


It’s been two and a half years since I began doing this, and so far my scans have been clear. No-one can forecast the future, but I can honestly say that I am now in the best shape of my life, and food has played an important part in that change.

A modern diet provides a perfect environment for cancer to develop and spread. Processed food is generally so lacking in nutrition, or full of things that aren’t good for us, that it’s no wonder to me that more and more people are getting sick. In contrast, changing your diet can boost your body’s chances of healing. I’m not recommending what I do as any kind of treatment of, or cure for cancer. I’ve gained the most enormous passion for life, and I just want to share knowledge which might in some way help support others who are struggling with their own health journey. So I’ve set up a website with information on what I’m doing, called I work full time as a Design Engineer, but I’ve now also embarked on a Nutritional

Therapy Diploma Course at the College of Naturopathic Medicine, so that I have some credentials when talking to others about nutrition. I’m really enjoying my studies, and feel like a sponge when it comes to all the fantastic knowledge I’m gaining. I truly believe that learning how the body functions, and the effect that food has on that process, is the most powerful knowledge that any of us can have, when it comes to health.

What I learnt from my research was that nutrition is the first and best defence in preventing disease.

CNM (College of Naturopathic Medicine) is the UK’s leading training provider in a range of natural therapies, including Diploma Courses in: Nutrition, Herbal Medicine, Acupuncture, Homeopathy, Naturopathy, and Natural Chef Training. All based on the naturopathic approach. Colleges across the UK, Ireland, Finland, South Africa and the USA.

Thrive Magazine / Issue 10 - Summer 2016

I can honestly say that I am now in the best shape of my life, and food has played an important part in that change.


For further information on CNM courses please visit or call 01342 410 505

UK Colleges in: London / Belfast / Brighton Birmingham / Bristol / Edinburgh / Manchester Follow CNM on Twitter @collegenatmed

Visit the CNM website for a prospectus:


Thrive Magazine / Promotion

l ra Im perfectly Natu

Summer is a great time to do some simple natural ‘Life Hacks’... In the summer there’s no longer the need for heavy protective moisturisers, opt for light facial oils and avoid chemical sunscreens which can do more harm than good. For sun protection cover up! Big pashminas, sunglasses and parasols, film star style-y and for those times when you really must be exposed opt for a more natural sun cream such as the excellent one from Green People.

ac e-


ee Janey L

If you wear make-up make it light summery and natural, try the lovely lipsticks, mascaras and shadows from NATorigin, vegan and hypoallergenic. Remember too that mineral powders have a natural spf factor result!


It’s essential to get some sunshine of course, many of us are lacking in Vitamin D so we really need some sun, in days of yore Naturopaths would encourage people who were convalescing to literally Sun ‘bathe’ for an hour a day. Interestingly certain foods are sun protective; opt for red and orange peppers to boost your protection. Avoid conventional lips balms as they are usually petrochemical based and can irritate, try the Vanilla lip balm made by hand by therapist and detox expert Amanda Nelson, using all natural ingredients, great for sore sun damaged lips.


Be careful not to let UV rays degrade the protective protein in your hair and wipe out the shine and moisture in your locks- leaving it feeling dry and brittle, Chlorine and saltwater can parch your locks too so think protection and nourishment.


Be kind to your belly Try Tabitha James Kraan 100% natural Organic Scented Hair Oil. It contains a range of high quality natural ingredients such as Argan, Safflower, Rosehip and Goji Berry infused with Organic essential oils of Rose, Neroli and Lemon. Perfect for strengthening, restoring and protecting your hair. This is a multi-use product, you can use it on damp or dry hair


What we really don’t want is to be bitten on holidays. The World Health Organisation have apparently warned that the Zika virus could hit Europe so for those people who like me are attractive (to insects!) it’s really important to protect yourself. I used to be bitten constantly till I found a natural insect repellent called Incognito, it makes you invisible to the mosquitoes and other insects, (the kids love that idea!) I found out exactly how much it worked


when I wasn’t bitten for a few days and then, of course being blaze I forgot to apply, and lo and behold I was bitten everywhere! Eat a rainbow! it’s time to ditch the stodgy meals and opt for colourful salads, the expression is ‘eat a rainbow’ that means make sure you eat a wide variety of colours, as a general rule the lighter and blander the colour of the food, the worse it is so ensure you get creative with your fruit and veg. A recent study found that women who eat a handful of red or purple berries daily live longer – oh and the study suggested avoiding routine, varying mealtimes and not wearing a watch!


Keep well hydrated too, the new raw coconut water from Tiana Fair Trade Organics is fantastic, no sugar and high in electrolytes so great for hot days or for athletes.


Thrive Magazine / Issue 10 - Summer 2016

w Benn Athlete instagram @ @amy_benn_

It’s all because I said no to the voice in my head that said I wasn’t good enough, and I put in the work and got it done. Submit your ow n Real F #Thrive ood Jou MagUK rney


© Photography:

Thrive Magazine / Issue 10 - Summer 2016

living with crohns Amy Benn – Real Life Food Journey

I have always been passionate about health, and helping others. As a fourteen year old, I was suddenly struck down with illness. I was in and out of hospital for months. My symptoms included; nausea, vomiting, diarrhoea, fatigue, severe abdominal pain and I was running to the toilet several times a day. I lost weight, and any sense of a ‘normal’ adolescence. Crohns disease was my final diagnosis, and I experienced a constant up-hill battle to regain my health for years.

One day in 2013, I decided to take my health into my own hands. I was tired of being tired. I was trying to be healthy, but I was run off my feet looking after patients all day and doing shift work messed with any routine. As a 23 year old socialising on days off would ruin any progress I made. I knew I was capable of more, I knew I wanted to get more from life. That’s when my whole life changed. I signed up for training and nutrition

One day in 2013, I decided to take my health into my own hands. I was tired of being tired The worst part was missing out. I don’t have a lot of memories of this time, and I look back on absent school photos. Sitting on the bench at my own basketball state final as I was too weak to play, I watched my team lose by 1 point. The best part was the help I received. I am forever grateful for my mum, and family for supporting me. The kind, compassionate and dedicated team of health care professionals who helped pick me up every time. I was so inspired by them, that I became one of them, and completed my Nursing Degree in 2010. My health gained more stability through adulthood, I listened to my specialist and we worked together to find the best treatments for me. I had more knowledge and understanding of human physiology and health. The best thing I learnt, was how to listen to myself, I was able to provide my body with an environment to heal and grow.

courses, I started to lift weights, eat better and I became very good at organising my time. It was the knowledge from evidence based research that helped me. It was hard but I managed to break old habits and created a new healthy routine which my body and mind thrived on. Since then (in three short years) I have completed many half-marathons and triathlons. I then switched my sport to Body Building/Fitness Modelling. I wanted to be stronger, and I found my health improved and great stress relief from lifting heavy weights.

All because I said no to the voice in my head that said I wasn’t good enough, and put in the work and got it done. And that’s how I got here. My deep seeded reason why is that; I believe waiting around for the perfect timing or situation is rubbish and that you need to take action NOW for the life you want today and tomorrow. I believe that everyone can be the happiest and healthiest they can be. So here I am - training for my biggest event yet. The International Natural Body Building Association Victorian Championships. My aim is to have fun, live life to the full, enjoy the journey and learn along the way.

I believe everyone should be as happy and as healthy as they can be and should live the life of their dreams I started blogging about my health journey, I signed with a modelling agency, and even started my Health Coaching Business where I help people through difficulties to achieve optimal health and well-being.

My message is that everyone deserves to live their happiest and healthiest life, to love yourself and enjoy the journey. Amy Benn - surviver and thriver


leaky gut

Thrive Magazine / Issue 10 - Summer 2016


Prebiotics and Probiotics are a great way to restore the gut.

One of the autoimmune diseases that leaky gut syndrome may directly affect is Hashimoto’s disease. 30

Thrive Magazine / Issue 10 - Summer 2016

what is leaky gut? The gut plays a major role in the well-being of humans as 70% of the immune system lies in the gut. The gut barriers job is to protect you from infections, viruses, fungi, bacteria and parasites.

Leaky gut occurs when the binding material which glues the cells that regulate the system get damaged and separate, due to an imbalance of gut bacteria. These


The following could all lead to a compromised immune system and imbalance in bacteria. • Emotional stress causes elevated cortisol which affects gut health. • Antibiotics early in life • Not been breastfed • Unhealthy diet • Birth Control Pills • Birth C section babies are at risk as they don’t absorb the necessary fluids from the mothers birth canal to set their immune systems up for life. • Alcohol • History of parasite or major GI illness

Symptoms and conditions:

• Auto Immune diseases • Fatigue • Brain Fog • Weight Gain • Depression • Anxiety • Digestive problems: IBS, Crohn’s, urinary tract infections • Food Allergies • Arthritis/joint pain • Migraines • Adrenal Fatigue • Asthma/allergies • Thyroid problems • Malabsorption

Tests for diagnosis:

• Comprehensive stool analysis • Elimination diet testing • Blood tests for food sensitivities/ allergies • Parasite test

gaps allow toxins to leak through into the blood stream. As a result the immune system gets activated and produces chemicals to deter these invaders. When this happens it causes inflammation throughout your body which could lead to a variety of diseases.

This is when you may start to notice some of the below symptoms and conditions...

AloeVera - a powe rful anti-infla mmatory ...

Elimination Diet:

In order to aid gut healing it’s advised to eliminate inflammatory foods, as well as rule out any causes of inflammation which is correlated to leaky gut. Eliminate foods for minimum a month to see if it’s the cause: • Gluten (Wheat, barley, rye, oats, spelt) • Dairy ( milk, yoghurt, whey) • Eggs • Soy • Corn • Yeast


Eliminate for minimum 2 weeks: • Night shade vegetables (potato, eggplant) • Alcohol • Caffeine • Chocolate

• Kefir • Saukraut • Kimchi

Restoring the Gut:

Prebiotics and Probiotics are a great way to restore the gut. Prebiotics are plant fibers that nourishes the good bacteria already in the gut. Probiotics introduce good bacteria into the gut, not replacing but instead building the system up.

• Chicory Root • Leeks • Onions • Garlic • Asparagus • Dandelion greens


Other strong gut repair aids: • Liquorice root • Bone broth • L-Glutamine • Cumin • Zinc • Aloe Vera • Slippery Elm bark • Okra • Apple cider vinegar

Once you have altered your diet and stress levels to a much healthier way, and you’ve been feeding the microbiome via pre and probiotics, you can begin to supplement to keep this up via anti-fungals and anti parasitic herbs such as oregano, grapefruit seed extract, wormwood, black walnut, golden seal, saccharomyces boulardii. NOTE: Some herbs may affect medications, please check with your GP or Nutritional Practitioner, before starting to try any herbal remedies.. Written by: Niki Koutsouridis / E: 31

Thrive Magazine / Issue 10 - Summer 2016

There’s more than one way to energise... Energy is something that everyone wants more of in life - whether it is the physical energy to get up and move your body or the emotional energy to deal with challenging situations. When people think of energising ingredients, they often instantly reach for a banana or a cup of coffee. However by choosing a more sustainable source of energy – which will release glucose more slowly and prevent big blood sugar highs and lows – the body is far more likely to maintain stamina and focus and you are less likely to require an extra snack in between meals.

5 ways to energise with nutrition

Include a balance of protein and fats in the first meal of the day. This can include eggs, meat, fish, avocado, cheese, nuts, seeds or yoghurt.


Instead of reaching for fruit that is high in sugar, or a coffee to pick up your energy levels, go for a handful of nuts, an apple with some almond butter or some carrot and cucumber sticks with hummus to provide a longer term fuel source.

Include a balance of protein and fats in the first meal of the day for sustained energy. Listen to your body and find out what times of day you are most energised. When you figure this out you can plan your day accordingly and also plan your meals to re-fuel when necessary.

If you are consistently feeling the need to snack between meals, look at whether your meal is satisfying your nutrient requirements. You may need to increase the protein and fat intakes to keep you fuller for longer. Choose whole grains and complex carbohydrates such as sweet potato, quinoa, oats and brown rice to provide sustainable energy and good quality fibre to keep your digestion healthy.

Looking beyond food

While we think of food as the main source of energy, I believe there is often too much emphasis on nutrition alone and not enough focus on other areas of life, including mindset.

Thrive Magazine / Issue 10 - Summer 2016

Choose whole grains and complex carbohydrates such as sweet potato, quinoa, oats and brown rice to provide sustainable energy. Paulo Coelho said, “When you are enthusiastic about what you do, you feel this positive energy, it’s very simple.” Even if you are nourishing your body with energising food, nothing will compare to the energy you will gain from balancing your life and surrounding yourself with positive energy by doing something that makes you feel alive every single day. When you find ways to make you happy, whether that is around work, relationships, spirituality or daily movement, as long as you’re eating a balanced diet, energy levels are not something you have to worry about.

6 ways to energise your life

Laugh out loud – we underestimate the power that laughter and happiness can have on our energy levels. Take a look at your thoughts – are you giving yourself enough time to nourish your mind with kind words and gratitude? Spend some time outside. Fresh air – even for just five minutes – is the ultimate high. Even if it is cold and rainy – the incredible power of nature lifts us up.

Indulge your inner child – think about what used to light you up when you were younger, tap into that feeling and discover ways that ‘play’ can help boost your mood. Find a way to exercise that energises you – rather than leaves you feeling sore and uncomfortable for days and days. This may vary from week to week – pay attention to what your body is telling you. Look at your working life. This may not be the simplest thing to tackle but we spend way too much of our lives working for us to be doing something that doesn’t make us feel alive. Becoming aware of this is the first step to increased energy levels because when you discover a job that you enjoy, that is the ultimate boost.


focus to m aintain en levels thro ergy ughout th e day

Feature written by: Lauren Barber Lauren Barber is a multi-passionate ‘thirty-something’ with a huge love for food, fresh air, yoga, communication and cacao! She strongly believes that life is too precious to spend it doing stuff that you don’t enjoy – so at the top of her priority list is finding things that make her feel good – and inspiring others to do the same! You can find out more over at:

- find a nergises e t a th fats. Eat food rotein and good p f o balance


Pumpernickel is a heavy, slightly sweet rye bread traditionally made with coarsely ground rye flour.

Rye is a cereal grain similar to wheat. When milled as whole grain, rye flours contain higher concentrations of dietary fiber and other nutrients than refined wheat flour.

roasted veggie toasties


Thrive Magazine / Issue 10 - Summer 2016

roasted veggie toasties on a pumpernickel bread, with peppers and broccoli

ingredients (makes for 2) 2 slices of your favourite bread (I used pumpernickel bread) 1 Red pepper, or a mix of 2 small peppers (chopped) 1/2 small head of broccoli (already cooked) 4 medium sized chestnut mushrooms 1 small courgette (sprialized or grated) 1/4 avocado (sliced) 1 heaped tbsp of hummus 1 tsp of olive oil or coconut oil 1 tsp of mixed herbs A good pinch of salt and black pepper 1 small palmful of nutritional yeast (optional but recommended for a cheeeezy-sensation)

how to make it... Add the peppers and mushrooms to a baking dish and coat in the oil before spinkling on the mixed herbs, salt and pepper. Roast these for about 10 minutes at 180-200ËšC Meanwhile, toast your bread to your desired toasty-ness. Once toasted, place one of the slices on one of your favourite plate and spread your toast with the humous, and then top evenly (or very unevenly like my version) with all of the roasted veggies. Go ahead and top with your avocado slices, as well as a flamboyant spinkle of the nutritional yeast (while nibbling any leftovers from your now-cheeezy hands), before placing on top the second slice of toast Add the spiralized or grated courgette to the top of your toasty masterpiece, or around the edges of your plate to develop a tastefully creative design


Marissa-Francesca-Pendlebury/100010391624380 @Nourish_routes @Nourishing_routes

More Recipes from Marissa


Thrive Magazine / Issue 10 - Summer 2016

chia seed puddings 3 ways Chia seeds are amazing powerhouses of protein. They are loaded with nutrients that can have important benefits for your body and brain.

how to make the puddings Base - Vanilla Chia Seed Pudding • 3 tbsp chia seeds • 3/4 cup coconut milk • 1 tsp. vanilla extract • 2 stevia packets (or any other sweetener of choice)

awberry ocolate Str


Mix all ingredients together in a small bowl/container and leave in the fridge over night.

Topping Variation #1- Chocolate Strawberry • 1 tbsp cacao nibs • 2-3 strawberries, sliced • 4-5 slices of fresh coconut • 1-2 chopped dates

Topping Variation #2 - Mango Cashew • 1/3 fresh mango, chopped into little cubes • 8-10 blueberries • 1 tbsp pumpkins seeds • 1 tbsp cashew butter • sprinkle of cinnamon

Mango Cashew

Topping Variation #3 - Tropical Extravaganza • 1/3 sliced banana • 5 fresh coconut slices • 1/2 kiwi, chopped • 2 tbsp pomegranate seeds • 1 date, chopped

quick & easy

vaganza Tropical Extra


Recipe created by Rachel over at: Rachel Katz- Health & Wellness @Rachel_Katz_

Chia seeds were an important food for the Aztecs and Mayans. They prized them for their ability to provide sustainable energy.… in “chia” is the ancient Mayan word for “strength.”

Thrive Magazine / Issue 10 - Summer 2016

Chipotle Tofu Fajitas with spicy tofu and pineapple salsa

Cook time: 30 mins Makes 4 Fajitas


the perfect spring salad 4 wholemeal tortilla wraps 1 Red Pepper ½ Red Onion

Marinated Tofu 1 packet tofu (400g) 1 Chipotle chilli (or 1 teaspoon paste) 2 teaspoons paprika 1 Lime 2 tablespoons maple syrup Olive oil Sea salt Black pepper

how to make it...

Pre-heat your oven to 200°C (Gas 6, 392 Fahrenheit) Let’s marinate that tofu! Slice it into chunks about 1 cm thick. In a bowl, combine the juice of 1 lime with the maple syrup, paprika and chipotle (chop it up if using a whole one). Add the tofu and stir so it’s nicely coated. Add a glug of olive oil and season. You can do this stage in advance, cover and leave the tofu marinating in the fridge for up to 24 hours. Put the tofu in a baking tray and cook in the oven for 20-25 minutes until the edges have gone crisp.

Pineapple Salsa Eat warm or cold. Enjoy! 1 medium pineapple 1 small bunch mint 1 Lime 2 Chillies (different colours is good!) Olive Oil Sea salt 1 tbsp fresh parsley, finely chopped

Recipe created by Veggie Lad @VeggieLad @veggielad

Thrive Magazine / Issue 10 - Summer 2016

arugula & fig summer salad with added chopped pecans and cranberries

ingredients 180g of Arugula/rockett (most packets are about 180g) 1 cup chopped Pecans 8-9 Sliced Figs 140g of Cranberry Asiago cheese (or goats cheese and a handful of dried cranberries)

how to make it...

(makes 2) / Make time 15mins 1. Place rinsed arugula/rockett on a plate or in a bowl.
 2. Add sliced figs. Crumble the cheese and sprinkle on top. 3. Crush the pecans slightly with a rolling pin. Add the pecans on top.
 3. Drizzle with dressing. (see recipe below)

Recipe from Amanda over at: @santucci113 @theskinnyspice

honey cider dressing

Ingredients: 1 tbsp Honey / 1 tbsp. Olive Oil / 2 tbsp. Apple Cider Vinegar 1-2 tsp finely chopped onion (optional) / Sea Salt / Pepper Mix all ingredients together with a whisk and pour over salad! Simple and delicious. Start with the ingredients listed above and add more of each the ingredient to your preference. Then you’ll have to do some adjusting. If you’re more of a honey person add more honey, or if you want it a little more sharp like I did, add a little more apple cider vinegar. It’s really just an excuse to keep tasting it… we won’t tell anybody. 38

This is a great as lunch, dinner or a side salad. Super tasty for Summer.

You can use a sweeter cranberry cheese or use as goats cheese and add a handful of cranberries to get the sharp flavour.

arugula & fig summer salad Š Amanda Mihajlov Photography


Chinese cabbage has became a staple in Northeastern Chinese cuisine for making suan cai - Chinese sauerkraut.

chinese cabbage with salsa verde


Thrive Magazine / Issue10 - Summer 2016

chinese cabbage leaves fried in chickpea flour with salsa verde & red onion marmalade ingredients how to make it...

(makes for 2) Chickpeas: 8 medium size Chinese cabbage leaves 200g chickpea flour cold water 1 tsp of nigella seeds 0.5 tsp of sea salt 4 tbsp of olive oil oil for frying Lovage salsa verde: 1 big lovage bush 1 lemon zests 1 orange zests juice of 1/2 a lemon rape seeds oil 1 clove of garlic salt to taste

For the marmalade, slice the onions really thinly really thinly. Place them in a big pan with the unrefined brown sugar, nigella seeds and white wine vinegar. Bring it to the boil on really low heat and steam it slowly for around 45 minutes. Stir often. Your marmalade should be a nice purple colour and sticky. Then place it in a big container and leave until cool. In a medium bowl mix all of chickpea mixture ingredients. You have to combine it to a cream or yoghurt consistence. Then cover your cabbage leaves in this mixture and gently fry it in a hot oil for about 3-4 minutes on each side. You have to fry until it’s a nice golden color. To make a lovage salsa verde; finely chop your lovage and mix it in a bowl with lemon and orange zests, lemon juice, crushed garlic and rape seeds oil. You have to add enough oil to cover all of your ingredients. Then mix everything very well and season to taste. Serve your fried cabbage leaves with lovage salsa verde and onion marmalade on the top. ENJOY!

Red onion marmalade: 1kg of red onions 100g unrefined brown sugar 2 tbsp of nigella seeds 100ml of white wine vinegar @healthyfoodbyjanek Thanks to Janek for this recipe:

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Thrive Magazine / Issue 10 - Summer 2016

chocolate and advocado mousse with raspberries ingredients 3 ripe avocados 3 heaped tbsp of raw cacao powder 4 tbsp of raw honey 1/8 tsp vanilla powder 1/8 cinnamon powder tiny pinch of salt Juice of 1/2 lime juice Fresh/ Frozen Raspberries

how to make it... (serves 2)

Place all the ingredients into a food processor and process until velvety. Add additional honey or lime juice to taste. Serve in small glasses with raspberries. Chill for an hour before serving. Variation For a lighter version that contrasts the raw cacao well, add 1 cup of frozen raspberries to the mix.

Melissa-Yap-948194271923006 @melisyap

@yapandyap Thanks to Melissa for this recipe:

avocado facts Avocado is a fruit or more correctly a berry with a single seed They are rich in Omega 9 saturated fatty acids Ripen off of the tree, best stored at room temperature.

No cholesterol, High in protein and dietary fibre. More Potassium than bananas, rich in Vitamin B5, B6, High in anti-oxidants Low in sugars High in folic acid Best peeled by slicing in 4, like peeling a banana


Raw cacao•is considered to be the superfood of superfoods as it has the highest level of anti-oxidants of any food. 42 Wolfe, David 2009 Superfoods The food and Medicine of the Future North Atlantic Books, Berkley, California.

Raw cacao contains high levels of Magnesium, Iron, Zinc, Manganese, Chromium, Copper, Vitamin C, Omega-6 Fatty acids.

Avocado contains polyhydroxolated fatty alcohols shown to maybe help in Osteo and Rheumatoid Arthritis and UV skin-damage.

chocolate and avocado mousse with raspberries


Packed full of vitamin C this green smoothie bowl is perfect for a simple weekday breakfast...

Raw kiwi contains actinidain, a protein-dissolving enzyme that can help digest a meal much like the papain in papaya or bromelain in pineapple.

green sunshine smoothie bowl 44

Thrive Magazine / Issue 10 - Summer 2016

green sunshine smoothie bowl

with fresh kiwi, packed full of protein ingredients (makes for 1) 200g soya yogurt (if you prefer to drink it as a juice add 250ml plant-based milk instead) 60g spinach 2 kiwis 1 tbsp chia seeds 1 tsp matcha green tea powder agave syrup to taste

how to make it... Kiwis, containing vitamin C and antioxidants, are amazing for a glowing and healthy skin. If consumed regularly it can help even fight acne thanks to its anti-inflammatory properties. Avocado is then high in fibre, which stimulates regular bowl movements, helping getting rid of toxins. Matcha tea is also rich in antioxidants and it gives a good boost to the metabolism. Once everything was blended I topped it with some shredded coconut and kiwi slices. Together are the perfect mix to start the week after a long weekend of celebrations! Pretty simple really! Enjoy


You can substitute the toppings for blue berries, strawbs, raspberries or banana. That’s the beauty of a smoothie bowl - go, get creative! She-Smiles-1582482825401435 @_She_Smiles_


Thanks to Mara at for this recipe:


Thrive Magazine / Issue 10 - Summer 2016

beetroot spaghetti with green lentils, hazelnuts, kale & gorgonzola cheese ingredients (serves 2)

2 big beetroots 100g kale leaves 60g toasted hazelnuts 100g green lentils 50g of gorgonzola cheese 8 tbsp of good quality olive oil 3 tbsp of balsamic vinegar 1.5 tbsp of honey 2 cloves of garlic sea salt

how to make it... Place lentils in a pan, add 3 table spoons of olive oil and cover it with a 1cm layer of water. Place it on a fire and bring it to the boil. Then cover a pan, turn a fire to low and boil it for around 15 minutes. When all of water will be absorbed by the lentil add a salt to taste and stir it well. On a medium frying pan heat 5 table spoons of olive oil and add 100g of kale leaves. Stir it and after 2-3 minutes of frying add chopped garlic cloves, balsamic vinegar, cooked lentils, honey and spiralized beetroot spaghetti. Add half of gorgonzola cheese and stir everything very well. Your dish should be nice in flavour - with a honey-balsamic taste. Sweet and sour with garlic aroma. Place it in bowls and sprinkle with toasted hazelnuts and rest of gorgonzola cheese.

Beetroot contains high concentrations of nitrates, which are converted into nitrites by bacteria in the mouth. Nitrites help dilate (widen) blood vessels in the body, increasing blood flow and oxygen to places lacking in oxygen. @healthyfoodbyjanek

Thanks to Janek for this recipe: 46

Beetroot is a good source of iron and folate...

Some recent health claims suggest beetroot can help lower blood pressure, boost exercise performance and prevent dementia.

beetroot spaghetti with green lentils lentils,


Thrive Magazine / Issue 10 - Summer 2016

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