HEALTH & BALANCE

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IMMUNE-BOOSTING SOUPS

In winter, keeping warm and strong are essential if we want illness to stay away and abundant energy to come our way. This time of the year is also suitable for cleansing the body and giving the digestive system a good break so we can embrace the spring season with a stronger body and less toxins. Thus, my favourite meal for the season is a nourishing immune-boosting soup. Below you can find my favourite recipes:

1. Carrot & Kale Warm-up

carrot-kale-soup-busy-bee-blog

60-70g kale (2 handfuls)

500ml water (add more or less depending on how thick you like it – this amount is for medium-thick)

200g carrots

1 scoop (25g) SunWarrior Natual Blend Protein or another pea protein brand

1/2 tsp. ginger

1/2 tsp. turmeric (if you like this Indian spice)

1 tsp. Himalayan or Celtic salt

2 tsp. Cold-pressed sunflower oil (extra virgin oil works too)

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Put the vegetables in a pot to boil with the water. Add the salt, bring to boil and then reduce the heat to low. Simmer for 10-15 minutes until the vegetables are soft. Transfer to a BPA-free or glass blender (hand blender also works), add the protein, ginger, and turmeric and blend together.

Serve straight away with the sunflower oil and extra salt if needed. You can also add sprouted buckwheat for a more filling meal. If you are on-the-go, use this thermos bowl to carry it with you.

2. Carrot, Leeks &  Broccoli Wrap-up

kale-soup-busy-bee-blog

150g broccoli

150g carrots

60g leeks (depends on how strong you like their taste to be felt)

500ml water (add more or less depending on how thick you like it – this amount is for medium-thick)

1 tsp. Himalayan or Celtic salt

1 scoop (25g) SunWarrior Natual Blend Protein or another pea protein brand

1 tsp. dried oregano and parsley

2 tsp. coconut oil or ghee

Put the vegetables in a pot to boil with the water. Add the salt, bring to boil and then reduce the heat to low. Simmer for 10-15 minutes until the vegetables are soft. Transfer to a BPA-free or glass blender (hand blender also works), add the protein, oregano, and parsley, and blend together.

Serve straight away melting the ghee or coconut oil inside. Add extra salt if needed. You can also add sprouted buckwheat for a more filling meal. If you are on-the-go, use this thermos bowl to carry it with you.

3. Carrot, Spinach & Avocado Cream

avocado-soup-busy-bee-blog

200g carrots or squash

70g spinach

700ml water (add more or less depending on how thick you like it – this amount is for medium-thick)

1 scoop SunWarrior Natual Blend Protein or another pea protein brand

1 medium avocado

1-2 slices lemon

1 tsp. Himalayan salt

1 tsp. paprika or chilli

Put the vegetables in a pot to boil with the water. Add the salt, bring to boil and then reduce the heat to low. Simmer for 10-15 minutes until the vegetables are soft. Transfer to a BPA-free or glass blender (hand blender also works), add the protein, paprika, and lemon, and blend together.

Serve straight away. Add extra salt if needed. You can also add sprouted buckwheat for a more filling meal. If you are on-the-go, use this thermos bowl to carry with you.

As you can see, these are easy to make and only take 15-20 minutes. The ingredients will provide you with vital vitamins and minerals to strengthen your immune system. The spices will warm you up and kill bacteria. The rich combination of protein and fat will keep you sated and look after your brain and skin health.

Enjoy!

In Health & Balance,

Maya xxx

 

 

 

 

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Gut-friendly Sunflower Pâté

Sam Faiers Love Your Gut4This week August 11th – 17th is Gut Week 2014. Organised by Love Your Gut and the IBS Network, the week-long event aims to raise awareness about gut health and encourage more people to recognise their symptoms by listening to their ‘gut’ feeling. In recent years, lots of attention has been brought to this issue as no matter how healthy our diet is and how many high quality supplements it contains, if our body is unable to metabolise, absorb and utilise these nutrients, all our efforts will bring minimal to no results. As an IBS fighter myself, you know I am very passionate about this issue and hence have eagerly joined this initiative. On my twitter feed you can find daily tips on gut health, along with useful articles.

Today I want to introduce a gut-friendly recipe that is recommended by Love Your Gut and that I also enjoy with a few extra additions to make it even more nutritious.

Roasted red pepper, rosemary and sunflower seed pâté

This is a simple, nutritious spread that can be eaten as a snack with rye crackers (if you are fine with Gluten) or rice/buckwheat crackers for the more sensitive IBSers.  It’s also nice with boiled white potatoes which we know can help with IBS-D.

Serves 4-6

Roasted red pepper pate-1Ingredients

  • 3 large organic red or orange peppers, halved and deseeded
  • 75g organic sunflower seeds
  • a pinch of smoked paprika
  • Himalayan salt
  • juice of half an organic lemon
  • 1 tsp rosemary needles, chopped
  • 5g coconut oil

 

Method

Preheat the oven to 130-150°C/Gas mark 6. This temperature will preserve the nutrients in the vegetables which is important when we suffer from IBS-D as the frequent toilet visits deplete the body from minerals, such as potassium and salt. The added Himalayan salt is another trick for this purpose:)

Place the peppers on a lightly oiled with coconut oil baking tray and roast for 25 to 30 minutes until the skins begin to blister. Remove from the oven and leave to cool. Peel the skins from the peppers. This is important as the skin can often irritate the gut lining due to the inability of our body to digest cellulose.

If time allows, soak your sunflower seeds overnight in filtered water with a pinch of salt. This will activate the nutrients and enzymes necessary to digest the seeds, making it easy for thr digestive system. You might have noticed that often after eating nuts or seeds your tummy feels heavy which is due to these enzymes-inhibiting nutrients in the seeds and nuts that protect them from being eaten and going rotten.

After soaking, rinse well with water. Place the sunflower seeds on another baking tray and place in the hot oven for 5 minutes to toast a little.

Place the peppers, sunflower seeds, smoked paprika, lemon juice and rosemary in a food processor and blend to a smooth purée. Taste and adjust the seasoning.

If you would like to add a protein kick, add a scoop of unflavoured pea protein. I use Vital Pea Protein as its from organic origin and the manufacturing process removes the difficult to digest components in peas that often upset the gut lining. Below you you find a discount code for the brand too:) Pea makes it even creamier and is suitable after exercise to repair the muscle tissues.

  Per portion (62g)(based on 4 people) Per 100g
Calories 123kcal 199kcal
Fat 9.1g 14.8g
Protein 4.1g 6.7g
Carbohydrate 6.2g 10g
Sugars 2.8g 4.5g
Fibre 2.4g 3.8g
Sodium 2mg 4mg
FODMAPs None

Discount code: JF0K8S

Give the recipe a try and let me know how you get on in the comments or tweet to me @BusyBee_Blogger. Don’t forget to check #GutWeek14 and #LoveYourGut for my gut health tips.

In Health & Balance,

Maya xxx

 

 

 

 


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WHAT EVERYBODY MUST KNOW ABOUT BODY DETOX

Liver DetoxGood health is determined not just by the type of food we consume, but also by the body’s ability to digest this food, absorb its vital nutrients and eliminate the waste materials. This is where effective and efficient detoxification comes crucial to our optimum health. Detoxification is the processes whereby toxins and other harmful compounds, are either neutralised or excreted from the body. Unfortunately, it is inevitable to avoid toxins in our daily lives – they are in the air we breathe, the food we eat, the water we drink and even in many believed-to-be healthy alternatives in the form of artificial sweeteners. Moreover, even the body itself produces toxins as a result of the metabolic processes inside.

The liver, intestines and kidneys are our detoxification organs. Toxins are fat-soluble highly reactive substances that need to be converted to less harmful compounds in the body before spreading to the nearby cells. When toxins build up the body, they pass through the liver which then activates specific nutrients to neutralise them. The newly formed less dangerous molecules will then be attached to other vital nutrients to build water-soluble substances that the body can now eliminate.

Modern living has brought a huge increase in the toxic load for the liver, leading to an overburdened liver in some people, and hence causing dangerous imbalances in the body. As a result, conditions, such as acne, chronic headaches, increased gut permeability, and even constant fatigue are becoming quite common due to poor liver function. Therefore, we must take care of this vital organ, if we want it to continue serving us well and help us leave healthier.

In today’s post, I would like to draw your attention to a better way to detoxify the body – through the right supplements and foods, rather than going on prolong and ‘starvation-like’ detox programmes that do nothing but helping you lose weight in the form of water and muscles. Such diets nourish the body to an extent but to make sure the nutrients actually reach the cells, the liver and the body need to be prepared for this first.

  1. Lipotrophic nutrients

The liver produces bile which helps remove fat-soluble toxins, such as cholesterol and hence it’s important to consume substances that encourage the secretion of this fluid.

  • Choline and Inositol

 Choline participates in fat metabolism as it promotes the flow of lipids through the liver. Inositol, on the other hand, works with choline to help break down the fat cells and remove them from the liver.

  • L-Methionine

This amino acid also takes part in the breakdown of fats preventing them from building up in the liver. This is due to its ability to increase the levels of another amino acid taurine which stimulates bile flow. Methionine is also a potent antioxidant which protects the liver from free radicals – the dangerous by-products of detoxification.

  • Artichoke

Artichokes gently stimulate bile production while their key active compound cynarin, is an antioxidant which helps prevent cell damage. Poor bile flow is related to fatty meal intolerance and irregular bowel habits. Studies show that including 320mg of artichoke leaf extract with 5% cynarin content are useful to treat the above conditions.

        2. Re-circulation prevention

Liver detoxification occurs in two phases. Phase 1 neutralises the toxins through the help of vitamins B2, B3, B6, B12, folic acid and iron. The second phase depends upon an adequate supply of antioxidants which will bind to these neutralised toxins to make them water-soluble and hence suitable for excretion from the body. If the body does not have enough antioxidants, the toxins might be reabsorbed back in the body, putting us in a vicious cycle of toxins overload.

  • Alpha Lipolic Acid

This is one of the most powerful antioxidants for the body as it works in both water and fat environments unlike most antioxidants, such as vitamins C and vitamin E that are effective only in water and fat respectively. Thus, supplying the body with alpha lipolic acid will protect the liver from free radicals and help the elimination of toxins. A starting dose of 250-500g is recommended depending on the person’s toxic levels.

  • Glutathione

This compound acts to detoxify harmful substances such as heavy metals, solvents and pesticides. It binds to these fat-soluble toxins and also protects the liver from free radicals as it is a powerful antioxidant.

  • L-glutamine

The amino acid is often used to treat gut issues as it strengthens and heals the intestinal wall. It feeds the cells of the digestive system and helps them repair and regenerate. This makes it important for detoxification as a damaged gut wall may allow toxins to be reabsorbed in the body. It is also an antioxidant and is best consumed as powder in its natural ‘L’ free-form as this makes it ready to be absorbed and used by the body.

  • Green tea

Green tea is a powerful antioxidant which scavenges free radicals as it contains catechins (polyphenols) that are found in high quality green tea leaf extract. For relevant potency, it’s best to take a green tea extract with around 250mg catechins.

best-detox-foods

Foods for body detox

 3. Toxins Elimination

Once toxins are converted to less harmful molecules they need to leave the body before building up and then being reabsorbed. This requires a healthy bowel function and a well-working digestive system.

  • Diet

Our diet must aid the process of detoxification and provide the nutrients required for the process. It’s important to drink plenty of water and organic herbal teas, such as peppermint, ginger, dandelion, nettle and fennel are great digestive helpers. Consuming plenty of green leafy vegetables and citrus fruits, such as grapefruit and lemon, will add necessary vitamins and minerals. To reduce the burden on the liver, try to eat organic whenever possible, drink filtered water, reduce alcohol and smoking and spend more time in nature, around clean air. Limiting processed foods and sugar, staying away from fat-free labels as they often contain artificial sweeteners, and aiming to eat balanced meals of complex carbs, lean meat cuts and healthy fats are also vital.

  • Fructo-oligodsccharides (FOS)

This is a source of soluble fibre that promotes bowel health by drawing water into the waste material to add bulk to the stools and facilitate easer bowel movements. FOS is a prebiotic substance which feeds the friendly gut bacteria that promotes better peristalsis in the GI tract. Use FOS that is derived naturally from chicory root, since only this form is scientifically proven to help digestive health. Avoid synthetic version from sugar beet as they do not bring the same benefits.

  • Probiotics

The abundance of friendly gut bacteria ensures a well-functioning digestive system and factors such as medication, stress and illness are known to reduce the amount in the body. Thus, a good supply of 10-30 billion bacteria, 1-2 a day is necessary.

As you can see, detoxification is not just about what we eat but also the type of supplements and nutrients we consume to prepare our body for this process. Don’t follow generic detox diets or eat whatever is believed to be useful for the purpose. Assess your health status first (what’s the extent of toxic exposure you experience) and then prepare your body for the process – slowly but smart.

For more information on how to start your individual supplementation and nutritional programmes to a healthier and cleaner way of eating, get in touch.

In Health & Balance,

Maya xxx