Our lifestyle today has seen an increase in heart disease & heart attacks in women – yes…we need to take care of ourselves. Try this combo to boost your antioxidant & vitamin C intake, plus support your cardiovascular & nervous systems.
1C frozen mixed berries
1/2C orange juice/coconut water
1/3C diced cooked beetroot
1/4C Greek yoghurt
2-3 ice cubes
Throw all the ingredients into a blender/food processor, & blend until smooth. Pour into a chilled glass & serve immediately. For an NT tropical twist…..use frozen mango or pineapple!
Endometriosis can be a debilitating problem for many women….pain, heavy bleeding, fatigue etc. This smoothie full of protein rich ingredients, packed with magnesium, selenium, zinc, potassium, iron & antioxidants.
1-2 frozen ripe bananas
1Tblsp cacoa powder (or cocoa if you have – full of magnesium, calcium, iron)
1Tblsp molasses (high calcium, manganese, iron, potassium & Vit B’s)
1tsp moringa powder (high protein, vitamin A, C, potassium & calcium – I have this in stock too now!!)
1C nutmilk of choice (add water to thin out if needed)
Handful of Raspberries (high in calcium, magnesium, Vit C & B’s – great to help menstrual cramps)
Most fruits contain ample natural sugars….so there really isn’t any reason to add sugar. A granita is effectively a sorbet – but without the added sugar. Sugar depletes the function of the immune system for up to five hours after consumption – so reducing your intake will give your body an automatic boost. Peaches are rich in vitamin C & beta-carotene & a great source of fibre.
4 ripe peaches, skinned, halved, stoned & sliced (or any fruits you like)
2Tbsp lemon or lime juice
3 star anise
1 stick cinnamon
Fresh strawberries or raspberries to garnish
Heat the water in the saucepan until almost boiling, then turn off the heat.
Soak the star anise & cinnamon in the water for an hour, then remove & discard the spices.
Blend the peaches in a food processor with 2Tbsp of the water until smooth.
Add lime juice & blend again.
Place in plastic container & freeze until hard (4-5hrs).
Take out of freezer & serve with berries.
Just what the Naturopath ordered in these steamy conditions this long weekend!!!
It’s a fact….we are all ageing every single day. It’s inevitable but we can slow down the ageing process with what we choose to eat, drink & do with our bodies.
Now this is not rocket science….it’s just clean, fun living.
aim for 30mins light to moderate exercise most days…walking is great – just pick up the pace. Change routes as you become fitter, throwing in a hill or two. Do it with a friend or the dog!
do some resistance training to aid bone health. Carry weights or use a back pack…even training in the pool to give a natural resistance is great….& cool!
keep your mind active….you will keep producing new brain cells over time. Do a short course or workshop, read a non-fiction book, sudoku, crosswords, hey – even challenge yourself at the “Chaser”??!!
stress affects every system in the body which can lead to serious health conditions. Take time to relax & have FUN!! Try getting a massage, yoga, soaking in tub with epsom salts & essential oils, watch a comedy movie with a friend, play with your pets, spend some time in nature or throw a frisbee in the park whilst finishing off with a picnic. The list really is endless.
include protein rich foods to cut down appetite & give you extra energy, whilst cutting down on starchy carbs (breads, rice, pasta….only have small portions).
enjoy a myriad of fruit & veggies…all colours of the rainbow ….daily. Choose low GI such as salad veggies & greens, limiting high carbs like potatoes, sweet potatoes, carrots. Organic or spray-free is better….& always wash veggies.
snack on nuts & seeds….& enjoy cold pressed oils such as olive & macadamia. Great for joint, heart, brain & hormonal health.
drink about 2L water daily….more when exercising. Add lemon, mint or lime to mix up the flavours.
avoid excessive alcohol, salt & sugar. Limit alcohol to 1-2 glasses & not every day. Try Himalayan Pink salt or Artisan Sea salt for the extra minerals.
don’t stress about having the odd night off & having takeaway – just don’t do it every week….choose your healthiest option available when out with friends.
With lots of Christmas parties & New Years Eve around the corner….why not throw together this refreshing mocktail to mix it up a little??!! I think this will be on the cards to “pace ourselves” this festive season….I hope you enjoy!!
Happy New Year!!!
Watermelon Berry Crush
500g (3 cups) watermelon, cubed
1 punnet strawberries, stems removed
juice of 1 lime
16 ice cubes
2 tbsp mint leaves
Blend everything together in a high speed blender.
Garnish with a lime wedge & a sprig of mint.
This recipes is from: http://www.embracinghealthblog.com/2015/12/21/delicious-christmas-recipes/
So…most people know juicing fruits & veggies is a great way to add more absorb-able nutrients we need daily. But did you realise that a ‘slow cold press’ juicer causes less damage to the enzymes & extracts more juice than its high speed counterpart – so MORE quality juice from your produce. Full of antioxidants to remove those nasty free radicals & you’ll be full of ENERGY in no time!!
Power Pack– rich in Vit C, E & A, folic acid, potassium, & carotenoids
2 Kiwi fruit
1 celery stick with leaves
Beet Treat – Super charged with Vit A,C & E, B6 folic acid, iron, calcium, & magnesium & potassium
1 small beetroot
Ginger Up – rich in Vit A, C & E, & improves circulation & digestion
small piece ginger
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