Healthy eating – Day 24 -Lucy Pook makes raw chocolate!

Lucy Pook is a naturopath from Brighton. And owns Lucy’s luscious raw chocolate which is handmade in Brighton.

Lucy Pook

I am still inspired after 20 years

I have been a naturopath for nearly 20 years now and I am still inspired by my diet and healthy lifestyle. I don’t get bored of food and feel that I eat like a king even though I am not eating so called “normal” foods and have had to cut out a lot of my favourite foods due to allergies and intolerances.

I begin my day with a pint of warm water either in the form of a mint tea or just lemon and water. When I trained with Barbara Wren in the 90,s we didn’t talk about food till the fourth month. The main focus was on hydration as nothing will be absorbed without water.

We lose 4 pints of water a day and so we need to replace that same amount…..having my water first thing makes it easier to keep up with the quota….plus we all wake up dehydrated, your urine is dark and the first thing the body needs is water…..not food.  If I am working from home that day I will have another pint of water before my breakfast or rather brunch. This means I am pretty hydrated to start my day.

Using seasonal fruit in my smoothies

Sometimes I will have a smoothie depending on the season..in the spring and summer it’s a smoothie every morning but in the winter it’s either porridge or my brunch. My smoothies for the last month have been rich in blackberries, Britain’s very own super food rich in anthocyanins which attach to cancer cells and destroy them.

Because I am intolerant to bananas as well as coconut oil..annoying..I use either a pear or nectarine to blend with my freshly picked blackberries and mint. I add soaked linseed water to increase hydration plus a pinch of seaweed for iodine, some milk thistle for liver support and my favourite super food at the moment a teaspoon baobab powder rich in vitamin C. Plus some raw activated almond milk. In the spring I will have green smoothies to help clear out the liver with spinach mixed with seasonal fruits.

This keeps me going for an hour whilst I am writing and photographing my raw chocolate recipes or making my chocolate. If I am seeing a client I will wait until after our session to eat my brunch.

Rye bread is ok for wheat intolerance

I have had 2 kinesiology tests these last couple of years one with a Vega master machine and one with a friend and they confirmed what I already knew, I am intolerant to wheat and I am lactose intolerant. But I am fine with rye..yippee and so I now live on rye sourdough where it is fermented to make the grain more absorbable. It’s how bread used to be made.

I don’t have butter but I toast the bread and make a salad rich in olive oil dressing and raw vinegar with tons of watercress with avocado celery and red onion. Then I boil an egg. The dressing saturates the bread, it’s so delicious. I have another piece of toast with almond butter and sugar free apricot jam with a cup of hot chocolate made with raw cacao powder, sweetener, water topped up with almond milk.

I will have a large spoonful of deep sea fish oil in the winter months or krill in the summer as we need less omega 3 when it is warm, this keeps me going for hours.

I shop daily

I am usually out in the afternoon shopping or delivering chocolate. I shop daily. It’s how the hunter gathers would have gathered their food. As fresh as possible and choosing, feeling and smelling your food. The idea of shopping for a week is alien to me. I drink more water before I leave home but if out too long I may buy a kombucha drink from my lovely local health shop.

When I get home after all that walking I am usually hungry and will normally have sweet mashed potato with olive oil, another green salad with sauerkraut and some fish. Or I may have quinoa cooked in a teaspoon of turmeric or make my quinoa bake. See my facebook or website.

Some raw chocolate or a gluten free cake that I made might be my pudding but sometimes I just have a hot chicory drink with almond milk.

My food is 90% organic. I use very little salt. I have also found out recently I am intolerant to the nightshade family so no more potatoes, but sweet potatoes are OK.

Basically I live on salads. I have two a day even in the winter. Our closest living relatives the apes live on greens 45% of their diet in fact. What I have learnt is that if you can live on greens which provide us with every nutrient we need we are half way there.

For more info please look at my website

A note from Honey

Thank you Lucy for sharing your attitude to food and eating with us and I will have to come and try some of your chocolate!

Why sign up for my newsletter?

  • You can get this blog sent to you every day if you sign up here for my newsletter and you will also get a free relaxing recording
  • You will be first to hear about special offers and other exciting things

See you tomorrow

Healthy hug 🙂

Honey

 

Healthy eating – Day 23 -Love the skin you are in says Fiona Crichton

Love the skin you are in and the body within

Fiona Crichton is a kettlebells and pilates instructor from Edinburgh. Here she talks about loving your body and some great top tips for healthy eating. Over to Fiona….

Fiona looking glam

If you are anything like me then you want to feel comfortable in your own skin, to love yourself for the person you are and the body you have. Wouldn’t life be much easier that way?

Ideally I want to look good, feel good and be able to eat what I want. Thankfully in my late 30s I have found what works for me. I’m generally happy with my size, how I look and I have no health issues. You may think I’m lucky but it wasn’t always this way.

I became a yo-yo dieter

Fiona feeling lousy

In my 20s the health issues I had were caused by a hormone imbalance resulting in digestion problems, spotty skin and very irregular or no period. At the time I was not happy with my heavier weight and felt pretty lousy.

Going to the Doctor I found they only treated the symptoms instead of the cause. I started my own research going on my own journey of self-discovery. I learned a great deal about health, exercise and what causes disease.

I tried diets, which of course never worked. The deprivation made me crave fat and sugar and I became obsessed and a classic yo-yo dieter.

It all started with Jane Fonda!

With the exploration into the world of healthy eating I came across some inspiring people like Tom Venuto; A clean eating body builder, blogger and author of Burn the Fat Feed the Muscle. I learned feeding your body with good food is the key to optimal health. However, having an 80/20 rule with food choices will help to prevent cravings and the deprived feeling.

Doing exercise from a young age has been a great benefit. I would jump around the living room to my mum’s Jane Fonda video while feeling the burn.

Now I teach my own Kettlebell Classes called Kettlercise and also Pilates. These have made a huge difference to my body and my health. It is great having lean muscle that burns more calories enabling me to eat more and I love helping others achieve their fitness goals.

I was too thin

After my first child was born I felt too thin, but now with two children my body is in great shape. What has changed in my health since then is integrating plant based vegan foods into my diet.

I eat a daily smoothie with pea rice and cranberry protein powder, a complete protein with amino acids vital for brain health and feeding lean muscle. It doesn’t cause digestion problems like soya or whey protein can.

My son enjoying a smoothie

I include greens balance, a rainbow of fruit and vegetables in one scoop. I add half an avocado with its essential fatty acids as I love what it does for my skin plus it makes the smoothie nice and creamy.. yum. Sometimes I have to share it with my kids!

Lunch and dinner mostly consist of egg and toast, soup and salad or a sandwich. Dinner is mostly meat, veg and rice or potatoes.

My top tips for healthy eating that work for me:

  1. Eat every 4 – 5 hours to keep your blood sugar levels steady
  2. Have portion control – excess carbs will not be burned causing excess sugar in your body
  3. Good fats like coconut oil, flaxseed, avocado and fish oil are essential for optimal health
  4. Going for low fat alternatives is seriously bad for your health as well as being less tasty. Sugar is added to make the low fat foods taste better.
  5. Fibre is essential for good digestion and you can lose as much as 9lb in one year just by increasing your fibre intake.
  6. Gut health is paramount. Studies now show we have brain cells in our gut. The gut feeling is our gut sending messages to our brain. There may even be a link to brain degenerative disorders like Alzheimer’s disease, Huntington’s disease (remember the ice bucket challenge) among others which affect over 45 million people worldwide. Our gut health is being affected by processed food, our over use of antibiotics and exposure to environmental toxins. David Permutter MD states “It has become clear that the lining of the gut plays a fundamental role in determining the degree of inflammation that the human body experiences.”
  7. Since all of our systems in the body are connected; none of our systems are independent of each other. Therefore, gut health can affect your digestion, cause food sensitivity, change your mood, cause skin problems, diabetes, poor memory and ADHD and autoimmune disease. A solution is to temporarily remove inflammatory foods such as dairy, gluten and alcohol. Replace with good bacteria, probiotics and digestive enzymes.
  8. Ditch the diets. Start by loving your body the way it is then focus on making small changes every day to create the daily habits that will make a massive change over time.

 

Fiona helps others to look and feel their best, have more energy and to improve their eating habits on her Healthy Living Programme. Contact fionacrichton@outlook.com for more information or to join. Or find more information on her kettlebell classes here.

A note from Honey

Thanks Fiona for that insight into your diet and your top tips.

Why sign up for my newsletter?

  • You can get this blog sent to you every day if you sign up here for my newsletter and you will also get a free relaxing recording
  • You will be first to hear about special offers and other exciting things

See you tomorrow

Healthy hug 🙂

Honey

 

Healthy eating – Day 22 -Health Coach Hannah March from Shorebeing

Health coaching from a health coach

Health coach Hannah March owns ShoreBeing a health and fitness company hosting wellbeing retreats alongside holistic health coaching, personal training, boot camps and running courses across West Sussex.

Separate the nutrition to stay focused

Juggling all the different areas of ShoreBeing alongside my degree and being a mum to a five year old means that life is always busy! I find that separating the nutrition from the fitness side of my business helps me to keep focused so I dedicate specific days to certain jobs.

I’ve set aside today to work on the wellbeing retreats as I have a day retreat on Saturday at The Artisan Bakehouse, I’m also finalising my 2017 residential retreat schedule.

A good breakfast starts the day right

healthy breakfast

I’m an early riser so my day starts at 6am, if I don’t have any personal training clients I’ll do a morning meditation to mentally prepare me for the day ahead. I always eat a good breakfast, today I had banana porridge topped with stewed apples, coconut yogurt, almond butter, flaxseeds, blueberries and dried raspberries.

Preparing for a lovely retreat on Saturday 24th September

I will check my emails at 8am as I provide online support to my weight loss clients but work tends to start properly at 9am once I’ve dropped Sonny to school. This morning is dedicated to Saturday’s day retreat, which I’m really excited about, The Artisan Bakehouse is a beautiful venue and it’s such a lovely atmosphere. The retreat includes a Pilates class, a mindfulness session and a nutrition workshop then we break for a two course lunch so there’s quite a bit to prepare!

Each retreat has a different focus, this week we’ll be looking at how to start the morning for a positive and happy day ahead. The nutrition workshop is about healthy breakfasts, I develop recipes that follow the same ethos as my online cook club – they have to be suitable for the whole family, reasonably priced and simple to make. Now that I’ve finalised the demonstration recipes I can make a start on the shopping list!

The only thing left to do for the day retreat is plan the two course lunch, I tend to use recipes from my blog so that people can recreate the dishes at home. This weekend we’ll be having soup with an autumnal salad followed by a sugar-free, gluten-free dessert – raw chocolate brownies are always a favourite!

Lunch with leftovers

I eat lunch early, I tend to make life a little easier by having leftovers. Dinner is the meal we spend most time preparing and is usually contains most vegetables, saving some for lunch not only cuts down on further cooking, it will also be nutrient-rich and help to control portion sizes.

I post a new recipe to my blog every Monday and always give it one last run through on the day to make sure the recipe is right so today’s leftovers are Vegan Thai Yellow Curry!

This afternoon I’m working on 2017’s residential retreats – I’ve recently secured an amazing new venue so next year will see the introduction of my Yoga & Mindfullness weekend retreats in Arundel. I’m going to be exhibiting at The Om Yoga show for the first time so I need to furnish my stand, design and arrange printing of the promotional material, arrange travel for the retreats team and finally arrange childcare! There’s a lot to be done and is seems a little daunting so I’m breaking each job down into bitesize chunks to make it more manageable.

Work life balance

I stop work temporarily at 2.30pm to spend the afternoon with Sonny, it’s not always possible to switch off completely but I try to keep away from my computer during these hours.

I start preparing dinner at 4pm, I usually have to cook while playing Top Trumps Dinosaurs! Tonight I’m making Caponata, an aubergine antipasti that tastes great hot or cold so it’s perfect to set aside for tomorrow’s lunch. I eat dinner early as I work three evenings per week.

Personal training time

I have two personal training sessions scheduled for tonight, I’m very lucky in that I attract lovely clients so work never actually seems like work! I arrive back home at 8.30pm and start my night routine; a shower followed by a relaxing cup of herbal tea.

I put together my clothes for the next day to avoid panic in the morning and check my diary to visual the day ahead. I’m prone to bouts of insomnia so I always mediate before bed to clear my mind, if it’s a good night I’m asleep by the end of the recording!

 

A note from Honey

Thanks Hannah for that insight into your day and I wish I was free on Saturday to come to your retreat!

Why sign up for my newsletter?

  • You can get this blog sent to you every day if you sign up here for my newsletter and you will also get a free relaxing recording
  • You will be first to hear about special offers and other exciting things

See you tomorrow

Healthy hug 🙂

Honey

 

Healthy eating day 20 – What does an Ayurvedic practitioner eat? Find out here…

Julie Rawnsley is an Ayurvedic Practitioner from Ditchling, Near Brighton, East Sussex. Shes runs an Ayurvedic practice called Simply Ayurvedic. Here Julie tells us about her typical day.

A Day in the life of….

  Japanese Green Tea

What gets me out of bed in the morning is a cup of Japanese green tea. Of course it’s full of immunity-boosting anti-oxidants, but what’s really important is that I love the taste.

According to Ayurveda, when we are more or less in balance we will have healthy cravings; so by listening to our bodies we can stay on track. The tea is my early morning ritual and time for myself. To make a perfect cup of green tea, use a loose leaf tea and water at 80° rather than boiling as this allows the flavours to develop fully.

No ‘one size fits all’

Sourdough spelt bread

In Ayurveda there is no one-size-fits-all diet. There are three constitutional types: Vata, Pitta and Kapha: each comprised of different elements and each with differing dietary needs.

As I am predominantly Vata (air and ether elements), I need more earthy, grounding food to balance: Carbs! I make my own sourdough spelt or rye bread which I love. These grains are much easier to digest than wheat and the sourdough process makes it even better.

This morning I had one with tahini and another with homemade blackberry jelly: Heaven! But if I’ve eaten late and I need a lighter breakfast I might have an Ayurvedic Green Smoothie instead.

Mung on the move

Mung soup

When I’m working in London I take a thermos of mung soup. This is filling but very easy to digest. A protein-based meal helps to stimulate the neurotransmitters which make you more alert, so it’s ideal for a working lunch.

As I’m often seeing clients back to back in London with breaks at odd moments I will generally need an energy bar as a snack. When I’m at home I have a larger lunch and prefer not to snack in between as it can weaken digestion.

Mung Soup Recipe

I love my thermos!

thermos

Warm drinks support good digestion: Mine’s a roibos-based herbal tea.

“But why does our digestion need so much support?” I hear you asking.

Answer: Without good digestion, you can’t have good health.

I remember my first Ayurvedic Consultation:

“How’s your digestion?”

“Fine.”

 In fact it was anything but fine, but because I was so out of touch with my body I really had no idea. I would eat constantly, grazing, eating from boredom rather than hunger. No wonder I felt tired and out of sorts!

My evening meal

stir-fry-png

If I’m at home I’ll have my evening meal as early as 5.30 or 6.30pm as we eat with the kids. When you eat can be just as important as what you eat, and eating earlier allows your body plenty of time to digest before bed.

Carbs are definitely on the menu as they stimulate serotonin release, which helps you sleep well. We always eat together and I’ve never had problems with picky eaters. The kids love stir fry with basmati rice and eggy strips. Colourful, healthy and easy to cook: What more could anyone want?

Homemade biscuits

homemade biscuits

My ten year old had great fun making these biscuits. Making your own deserts means you can eliminate white sugar, which is more or less banned in this house.

Having said that, I don’t have any blanket bans as such, because I find rigid rules can be in themselves quite unhealthy and we tend to desire the things we forbid!

The emotions aroused by food can be quite intense. However, the Ayurvedic approach can help you to become more balanced, so that you actually prefer to eat foods that are good for you. Then eating a healthy diet becomes effortless and joyful.

 

A note from Honey

Thank you Julie for that insight into the wonderful Ayurvedic way of life.

What’s in this blog for you:

  • 30 days of blogs from a variety of people including experts to give you ideas and top tips for healthy eating
  • You can get this blog sent to you every day if you sign up here for my newsletter and you will also get a free relaxing recording

See you tomorrow

Healthy hug 🙂

Honey

 

 

Healthy eating – Day 19 – Healthnutgirl Rachel Kieffer shows us easy healthy eating

Today’s blogger is Holistic Health Coach,  Rachel Kieffer who is going to show us how to make healthy easting easy. Rachel is from New York who owns Healthnutgirl. She helps women create a healthy relationship with food and their body and fall in love with a healthy life.

Make Eating Healthy EASY!

Hello loves,
Who wants to spend hours in the kitchen every day slaving over elaborate meals? Not me!
I am a busy mom of an energetic 7 year old boy with a full work and life schedule. As a holistic nutritionist I know and teach the importance of preparing daily healthy meals. The best thing you can do to improve your health is make your own meals from fresh and whole ingredients.
You will be able to know exactly what goes into your meals, make choices and changes that can support your health and the life you want to create and teach your family healthy eating habits. Preparing your daily meals can become an act of self-care and self-love.
There are many strategies that can help you make your meal preparations and healthy eating easier and quicker. Here are a few that I use and teach my clients:

Keep unhealthy food out!

Or at least out of sight. If the cookies and crisps are on the kitchen counter you will eat them! I keep a bowl of fruit on my kitchen table and even my son will reach for a fruit when he wants a snack.

Friend you fridge!

What do you see when you first open your fridge? To make your fridge work for you and not against you rearrange it to put the healthiest foods front and center!
Keep bowls with washed fruit on the top shelf. Keep sliced vegetables for snacking and dips in clear containers. Keep washed and chopped greens for salads, cooking and smoothies in clear bags in plain sight.

Wonder water.

Drinking enough water will energize you, help your body cleanse and get rid of toxins and will improve a staggering list of health conditions. To help you remember to hydrate keep a large pitcher full of water somewhere visible.
Infuse it with one or more of the following: sliced cucumbers, fresh mint leaves, sliced strawberries, sliced lemon, sliced lime, sliced orange, fresh rosemary, fresh sage. Experiment with flavor combination and create your own signature “spa water”.

Plan and prep!

Plan your weekly meals and once or twice a week wash, slice and chop veggies for your weekly recipes, it will greatly shorten the meal preparation time. Enlist family members to help you or invite your friends to a “vegetable cutting party”, where everyone brings a basket of veggies, chops them together while listening music and goes home with veggies ready for salads, cooking and freezing!
No time for prepping? Buy your veggies already chopped and sliced, fresh or frozen.

Protein power!

Cook a large roast chicken and divide it up for a few meals. Make a double portion of grilled fish and freeze half for an easy “heat and serve” meal. Cook a large batch of chickpeas and freeze in portioned freezer bags for easy soups and curries. Keep canned beans (I prefer organic and salt free) for easy quick meals.

Gorgeous grains!

Eating more whole grains will give you important nutrients, lots of fiber, a sense of fullness and it will help stabilize your blood sugar levels and reduce cravings for sweets. Some grains cook faster than others and I like to keep them on hand: quinoa takes 15 minutes, whole grain pasta (there are many gluten free varieties) takes 8-10 minutes and whole wheat couscous is ready in 5 minutes.

Smart selections.

Sometimes you just want to enjoy a meal in a restaurant or get take-away when you’re too tired or busy to prepare your own meals. Make a list of your favourite restaurants with their healthier meal options and your favourite take-away places with their more wholesome selections and carry it in your bag.
When you’re hungry and tired it can be hard to make a healthy choice, so use this list as a healthy alternative menu. When you feel like indulging, enjoy it without guilt, you have my permission.
Remember to make healthy eating enjoyable and fun, include your favuorites and don’t try to be perfect, just surround yourself with healthy choices and reach for them more often and you will make great progress!
You can connect with Rachel Kieffer on facebook or her website

A note from Honey

Thank you Rachel for sharing those tips on making healthy eating easy. We could all do with a bit of that!

What’s in this blog for you:

  • 30 days of blogs from a variety of people including experts to give you ideas and top tips for healthy eating
  • You can get this blog sent to you every day if you sign up here for my newsletter and you will also get a free relaxing recording

See you tomorrow

Healthy hug 🙂

Honey

Pin It on Pinterest