Keeping it going

Welcome to day 30!!! I salute you for being a part of the challenge.  Whether it was just to learn more, have a detox day or have a cleanse for the entire month - well done!!
We may have come to the end of the 30 days, but don't spoil it by going back to bad habits!!  You have been enjoying the benefit of having better skin, more energy, improved concentration and weight loss, so don't spoil it but "treating" yourself to those foods that we have decided to turn away from.

Being on the juicing challenge certainly keeps you on your toes! I have really enjoyed sampling different combinations of juice and smoothie recipes (I feel like a mixologist!!). I hope the knowledge of the health benefits of the various fruits, vegetables, seeds and herbs have helped you to make more informed choices and you are inspired to add juicing into your daily lifestyle.

Now that the weather is hotting up, it's important to stay hydrated. So always carry a bottle of water with you. Remember, if your urine is looking more like apple juice instead of lemon juice, then it means you need to drink a lot more!!

Today's juice blend is filled with some water rich fruits, guaranteed to keep you topped up and refreshed!


Watermelon Refresher

Ingredients:

Watermelon
Frozen Strawberries
Apples
Lemon
Water
Ice

Blend, drink and enjoy!!


x

Today I am sharing one of my island inspired juices! Drinking one of these in the morning certainly reminds me of being on a beach front holiday, so lets bring a touch of the tropics inside!!


Tropical Teaser

Ingredients:
Pineapple
Orange
Mango
Strawberry
Coconut Water
Ice

Blend, drink and enjoy x

Keeping it colourful

Over the past few weeks we have covered the health benefits of a range of fruits and vegetables, but chances are, we won't remember everything off the top of our heads!! 

So to help you remember some key health benefits, I have provided a short summary under the 6 key colours and as long as you are keeping your diet varied, then you should be fine!!

Red - Heart health and protection

Yellow - Energy and brightness.

Orange - Healthy eyes, skin and heart

Green - Growth and repair!

Blue - Mood boosting and memory

White - immunity and balance

Simple but effective!!!

x

Happy Friday All!!

Today we are putting the spotlight on some more seeds and herbs that you can add into your juices and daily nutrition.

Chia Seeds

Despite the media hype, there is nothing new about Chia seeds.  Chia seeds have been around since the Aztec and Mayan cultures!

Chia comes from the Mayan word which means strength and these South American seeds certainly pack a punch! They are great for improving the functioning of the brain and heart due to the omega 3 content.

Chia seeds are perfect for vegans and non-vegans alike, as unlike other plant based options, they are actually a complete protein - meaning, they contain all the essential fatty acids!

Chia seeds are also rich in fibre, iron calcium and antioxidants.  So perfect for improving digestive health and healthy red blood cells.

These powerhouse seeds have a very neutral taste and can easily be added to soups and smoothies. Due to its gel like consistency when mixed with water,  Chia seeds are often used as an egg replacement in vegan baking.






in protein

Berry Banana Blizzard
 
Now that the weather is warming up, what better way to cool down than with a healthy sorbet in a cup!!
This recipe is packed with a range of berries that packed with vitamin C guaranteed to give you that energy boost and a kick start to your immune system!!

For this recipe, you will need the following frozen ingredients;

-Blackberries
-Raspberries
-Cherries (don't forget to take the stones out!!)
-Cranberries
-Banana
-Water (not too much though, as we want this blend to be thick and creamy)

You can either blend it all up and sip it  throughout the day, or pour into a tub and allow to set in the freezer for a few hours to form a lovely dairy free ice cream with nothing but goodness.


x


P.S For more sorbet type ideas, check out the following link:

 http://www.blogilates.com/blog/2015/06/12/superfoods-beauty-bowl-recipe/

Are you struggling to eat your greens?

Despite the minimum recommendations of 5 a day, a majority of us struggle to have half of the amount of vegetables that we should be having daily.  I know I speak very passionately about my green smoothies and such like, but I know that not everybody is a fan of veggies.  Perhaps it stems from childhood and you simply couldn't stand the taste and texture of cabbage, broccoli or other dark greens.  This predicament has open the door to a wide range of green and other powders to make up for the shortfall.  So what exactly are in these strange green potions??

Well green powders are basically concentrated versions of greens that have been dehydrated and condensed to a powdered form.  So in a few daily teaspoons, you can feed your body with those vitamins and minerals that you may have lost from not having much greens in your diet. There are not only green powders, but also powdered versions of fruits, seeds and other grains.

Who needs green powders?

I guess it all depends on how good you are with eating vegetables!!   I would say that if you are experiencing any deficiencies or struggle to add more vegetables to your day, then there is definitely no harm in adding these powders into your diet.

Which one is the best?

That's a tough question!!  There are so many on the market at present, so I would first consider the health benefits and your nutritional needs.  Here is a summary of just a few options.

Spirulina Powder - Spirulina is a green algae which is a rich source of protein, calcium and iron!  Perfect for us vegans looking to boost our vitamin B12 levels too!!  I would say that this is the more palatable of the green powders

Barley Grass Powder - This is made from dehyrated barley leaves and these full of magnesium (which helps the nervous system), chlorophyll (helps to prevent anaemia)and dietary fibre (keeps the gut healthy!!).

Chlorella Powder - This is another algae cousin of Spirulina.  This is one of the stronger tasting green powders  (I warn you now!!) which comes from the dark green variety.  It is rich in vitamins B, E, iron zinc and calcium!

Wheatgrass Powder - Although it has wheat in the same, it is actually gluten free!!  It is a great source of vitamin E and with its antioxidant rich properties, helps to cleanse and detox the body!!
 
Moringa Powder - Again another popular leaf which provides natural iron, potassium, calcium, protein and a range of vitamins to help your body to feel rejuvenated and energised!!

Matcha Powder - This is made from Japanese green tea leaves which boast 5 times as many antioxidants as regular green tea and is perfect for boosting energy, burning calories and improving your mood!


The great thing about all of these powders, is that you can simply add them to smoothies, juices and soups!  So these are definitely optional extras.  They can be a little pricey and vary in taste, so it is worth doing your research.  Don't forget, having the whole fruit or vegetable is always going to be the best option, but I hope this blog has inspired you to take a closer look at some of these powders and make an informed choice.

Keep sending your comments and emails as they are really keeping me on my toes, but helping so many of us on this juicing challenge!!

x

You haven't talked about superfoods and supplements!!

This is a question that I have been asked consistently throughout the programme!  Well in terms of "superfoods", you have actually been consuming them every day!!  As a nutrition adviser, the term super food is rarely used, as it is more of a marketing term which highlights the health benefits of eating certain foods.  Well all fruits and vegetables can be given the "super" title, as every day this month I have been highlighting the health benefits!!

Ok but what about supplements?

I am a firm believer in feeding your body with fruits and vegetables in order to give you those vitamins and minerals that your body needs.  However, a majority of the population are not eating enough of the daily recommendations and do have to turn to vitamin supplements to aid deficiencies.  If your GP has prescribed you a course of vitamin supplements, please do take them as directed, however I would recommend that you eat a variety of fruits and vegetables, so that you can nourish your body naturally also.

There are so many companies making health claims about taking a cocktails of this supplement with that can do XY&Z for you, many of which are over priced!!  However, if you look at the labels, a lot of these tablets are filled with fruits and vegetables and then bulking agents.  Now if you have a health issue that hinders you from eating whole fruits and veg, then a supplement may be needed.  However, if it becauses of time and convenience, then I would encourage that you prioritise your health before a supplement will become a MUST.


Are protein powders necessary?

That's a very good question.  Well again, these are more convenient short cuts of taking in more protein without carrying large amounts of food. As a minimum, we should all be having at least 0.8g per kg of bodyweight.  Professional (elite) athletes have to consume alot more - roughly 2g per kg of bodyweight daily.  
 Now a majority of people don't take the time to do the math .  Protein does NOT have to come from animal sources or powders laced with animal proteins  (whey, casein etc).  We have a wealth of proteins within a plant based diet from soya to quinoa!!  Whatever your protein source, do the math and don't over do it.  Protein in it's recommended amount helps to aid muscle repair and recovery, but too much will have an impact on our cholesterol levels and can lead to weight gain.

Ok but what about the vegan friendly powders?

Haha I knew that one would come up.  Always check the ingredients!!  We all have different goals and whilst my mantra will always be to supplement naturally, do your research.  Yes there are a range of great vegan friendly health products on the market, but just because its vegan friendly, it doesn't necessarily mean we need it.  Whatever powder you go for, seek objective advice in order to make an informed choice.

Green Powders


Lots of you have been asking me about spirulina, wheat grass, moringa and other green powders.  So rather than making this one long Q&A, I will focus on each of these over the next few days.


Useful links

http://www.informed-choice.org/sites/default/files/pdf/Guide-to-Nutrition.pdf

http://www.veganproteins.com/how-do-vegans-get-protein/

http://www.vegansociety.com/resources/nutrition-health/vitamins-minerals-and-nutrients/protein

Happy Father's Day!!  

As I write today's blog, I'm just sitting on a coach heading back to London after participating in the London to Brighton bike ride organised by the British Heart Foundation.

It certainly was a challenging 54miles, but I am glad that I crossed the finish line with no chaffing, cuts, bruises or severe muscle cramps!!    
 
There were many riders who were hydrating themselves with their lucozades,  energy gels and even beef burgers!!! (yep, barbecues were blazing all along the route entice the omnivorous ones!!).However what kept be energised was my Banana Datorade!

Don't you mean gatorade?

No, I was right the first time! This particular juice blend was inspired by fellow vegan and vlogger Freelee the banana girl.  Now as controversial as she is, she has some great tips for living a raw till 4 lifestyle.  When working out, Freelee regularly drinks a juice blend of dates, water, coconut sugar and peppermint drops - aka datorade.

What's the benefits of dates?

Well dates are a great source of dietary fibre which help to keep you fuller for longer.  They are perfect for boosting energy levels, as they are a natural form of sugar and also are rich in iron and potassium (which aid recovery)!!

So Banana datorade....

Well I wanted to modify Freelee's recipe as I am not a fan of peppermint drops and I wanted to have the health benefits which come with bananas. Bananas are an excellent source of energy, fibre, folic acid, magnesium(for energy growth and repair), potassium and vitamin A.
I also popped in some cinnamon, as not only does it add to the flavour, but cinnamon is packed full of antioxidant and anti-inflammatory, so hopefully that will help to keep the sore muscles at bay.

Freelee inspired Banana Datorade

Ingredients
Bananas
Dates
Water
Ice
Cinnamon

So the next time you are doing an intense workout, why not give this blend a try!!

x

Grape Expectations

Today we will be putting the spotlight on grapes. Grapes come in a variety of  colours, sizes and are used in a range of food and drinks - from wines to jams! Grapes have also been the inspiration behind Michael Jordans 2013 line of sneakers!!

Why so popular?

These antioxidant rich berries are great for keeping the heart healthy, by combating the levels of bad fats (LDL cholesterol) in the body and thus reducing the risk of a heart attack.

Grape juice has been used as a tonic for the management of migraines. However, not all grape related products help with migraines, as drinking wine is often one of the triggers which exaggerate the symptoms of a migraine!

As a great source of vitamins A, C and K, grapes are perfect for boosting your energy and immune system.

Green vs Red?

Well the saying 'the darker the berry, the sweeter the juice' certainly rings true with grapes, as they are rich in natural sugars and full with even more nutritional density.

Grapes make the perfect lunchtime snack as they are water rich, full of fibre and will keep you fuller for longer.  Oh and the fibre contained will certainly give relief from constipation!! (yay!).

For an energy boosting juice, why not try today's recipe taken from Michael Von Straten's book 'Super juice'.

Peak Performer

Ingredients:

Grapes
Pear
Apple
Pineapple

Serve over ice, drink and enjoy

x