WHO KNEW NOT DRINKING COULD TASTE SO GOOD!

LIVER CLEANSE: TIP 2.

Are you looking for a delicious, low sugar, slightly bitter, antioxidant rich, alcohol free, totally delicious and more-ish tipple that makes you feel kind of boujis and partyish, but without the hangover?
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I've got just the ticket, so look no further!
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I've been living off this this month- I'm totally addicted. It's blown almost all other alcohol and alcohol free drinks I've tried out the window. (Unfortunately, it goes incredibly well with #Sunbites Cheese and Onion crisps, but that's just something I'll have to deal with).
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This juice is so potent in antioxidants, it's barmy. I've done a lil brief explanation below as to why:
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This drink contains two fabulous ingredients: Pomegranates and Yuzu.

1. Pomegranates contain a humongous amount of powerful antioxidants & anti-inflammatory anthocyanins and hydrolysable tannins and tests done on our poor little rat friends have shown pomegranate as a potential therapeutic agent against liver fibrosis.
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2. Yuzu is also packed with antioxidants, reducing inflammation and improving toxin clearance. They are vastly rich in vitamin C, which is vital for the immune system too.
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To make this eye poppingly delicious tipple you will need to do the following:
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In a glass combine the following:
-1 tbsp pomegranate seeds, bashed up a bit so the juices are released.
- 1.5tsp yuzu (This is available in a little bottle @waitroseandpartners)
- 200ml good quality tonic water. (I like @fevertreemixers).
- 1 sprig of thyme

That's all!
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Please inspire me with your alcohol free tipples! I'd love some fresh ideas.
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#liverhealth #detox #sobernovember #nutrition #nutritionist #nutritioncoach #pomegranate #alcoholfree #instagood #thefeedfeed #drinkstagram #weekendvibes #partyeveryday #yum #yumyum #yumyumyum #corblimey

Government Warns We Must Tackle Obesity During COVID-19

(PHE: Excess Weight and COVID-19 Insights from new evidence, 2020). Full article available here

According to Insights from new evidence, published in Public Health England have outlined the importance of tackling our obesity crisis:

“Living with obesity seriously affects people’s quality of life and their health. It increases the risk of hypertension, heart attacks, stroke, heart failure, type 2 diabetes, non-alcoholic fatty liver disease and some cancers in adults (4, 5, 6).
Obesity is the second biggest preventable cause of cancer in the UK with more than 1 in 20 cancer cases caused by excess weight (16). These diseases for which obesity is a risk factor are over represented in patients diagnosed with COVID-19 in hospital or with more severe COVID-19 (17)”

— Public Health England, July 2020

So to help us all out, I’ve put together a checklist below, to help you keep an eye on your own gut health and avoid common mistakes that can typically lead to an unhappy gut and consequently obesity:

If you feel that you or someone close to you, might need support with weightloss or you would be interested in cooking lessons to expand your repertoire of healthy and delicious food, do get in touch here and you’ll be guaranteed a response within 24hrs!

Recipe: Nasi Goreng- Well Bean style!

Nasi goreng is the Indonesian equivalent of a fry up brekkie- it’s comforting, filling, flavoursome and generally perrrrrfect for a lazy and indulgent day.

I first came across nasi goreng on a holiday to Bali years and years ago with me old pal, where I devoured this happily every day. Indonesia has the most incredible food and, with such a rich variety of herbs and spices is one of my favourite places to go for sun, surf, sea and foooood!

After several trips back since, I have tweaked and adapted the original recipe to a slightly simpler version, with ingredients which are a bit easier to get our mitts on over here. This version is gluten free, contains anti-inflammatory omega-3s, is fibre rich, packs in juicy cruciferous veg, counting towards your 10 a day, and lots of fresh herbs for an extra antioxidant punch.

Enjoyyyyy:

(serves 2)

• 2 garlic cloves, chopped

• 160g cavolo nero, sliced

• 2 tsp tomato purée

• lemongrass, grated

• 5 anchovies, chopped very small

• 2tbsp soy sauce

• 1tbsp honey

• 1 red chilli, sliced

• 500g of brown rice, cooked and cooled

  For garnish:

• lime wedges

• spring onions

• cucumber

• coriander

• egg (rolled omlette or fried)

Fry the garlic and cavolo nero on a lowish heat for about 5 minutes until just cooked through. Turn the heat up. Add the rice and lemongrass and cook, breaking up the rice with a spatula, for a further 5 minutes.

Add the rest of the ingredients, except the garnishes and cook through for another 3 mins.

Finish with the garnishes and eat hot!

NB. You can really add any leftover bits that you have lying around. On this particular breakfast, I had some carrots that wanted eating, so I finely, finely sliced these in too and shredded chicken (at the rice stage).

COVID-19: Mushrooms & Immunity.

At a time when health and immunity is at the forefront of current conversation, what can WE be doing to support OUR OWN immune systems?

By bringing down the load of the virus, we are able to better fight it with our own immune system.

PROTECTING AGAINST VIRUSES?

Let’s take COVID-19 as an example…

96% of COVID-19 show lymphocytopenia (<1500/mm3) (New England Journal of Medicine, 16.03.2020), meaning an unusually low amount of white blood cells, integral to our immune systems.

Medicinal mushrooms have been shown to modulate/balance the immune system, increasing our lymphocytes as well as the activity of INF-y interferon- are mushrooms, then, our mini knights in shining armor?

…INF-y interferon

- Inhibits the replication of viruses

- Induces antibodies against viruses

- Inhibits the absorption of viruses into cells

- Blocks viral proteins

Cordycep mushrooms improve our oxygen uptake, minimize the “cytokine storm” reaction in the lungs, and, using a molecule, “adenosine”, can actually stop the replication of a virus (Linnakoski, et al. 2018). These are available in many online shops—> check that they’re non-GMO/organic if poss.

VIT D & GENERAL IMMUNITY?

There are 2 main dietary forms of vitamin D that are able to benefit our immune systems: vitamin D2 & D3.

Few foods in the Western diet are a good source of vitamin D, with the best naturally occurring dietary source being oily fish, fungi and yeast (Calvo, et al. 2005).

There are many variables in a mushroom, which alter the amount of vitamin D that’s able to be absorbed by us humanoids, however I suggest:

• Buying vitamin D enriched mushrooms (ie. ones that have been exposed to UV/natural sunlight- I know Tesco were doing these for a while, but look for “egosterol” mentioned on the packets (or keep them on your windowsill! (Conrad & Perera, 2004))

• Sprinkle them with a bit of lemon juice (Ložnjak & Jakobsen, 2018).

• & pan fry them on a LOW heat for 5 minutes (Ložnjak & Jakobsen, 2018).

Anyway, here’s my delicious “immune boosting” mushroom risotto recipe for you to enjoy at home!

• 2 tsp sunflower oil

• 1/2 onion, chopped

• 3 cloves garlic, crushed

• 1/2 lemon, juiced

• 75g mixed wild mushrooms (a mix or any: shitaake/chestnut/oyster/ceps/girolles/cordyceps etc)- Try and get these organic (have a look online if you can’t get them in a shop).

• 2 cups brown rice

• 250ml dry white wine

• 1tbsp nutritional yeast

• 1.5L vegetable stock

• 40g Gruyere, grated

• 30g Parmesan, shaved

• 3 spring onions, sliced

• black pepper to taste

Rinse the rice well.

On a low heat, fry the onion, garlic, mushrooms and lemon juice for 3 minutes, add the white wine and reduce to half.

Add the rice and let it absorb all the liquid before slowly adding the stock and nutritional yeast, stirring in between, until its all absorbed and the rice is just “al dente”.

Remove from the heat and stir through the Gruyere.

Top with the spring onions, Parmesan shavings and black pepper… and serve!

Now, I’m not saying that eating mushrooms is going to mean that you will not get COVID-19, but it certainly won’t do any harm to increase your intake!!

If you’re interested in booking a consultation, give me a call on 020 3886 0029 or email me at info@freshinlondon.co.uk for a FREE introductory session!

For more information on mycotheraphy, mushrooms & immunity, check out #Paul Stamets, #Hifas de Terras & #IHCAN magazine!

Beautiful beetroot

This is a really nice recipe for a quick, nutritious and delicious lunch. I particularly like it because I’m a little piggy and it fills me up nicely, stopping me from jumping on all the snacks.

I’ve just started growing beetroot (on my windowsill I might add- you can keep up with my progress on my Instagram).

Why I love beetroot?

Beetroot is a source of dietary nitrate, which has been discovered as having potential benefits in cardiovascular health; numerous studies show that its’ consumption can significantly reduce systolic and diastolic blood pressure. (Webb et al, 2008; Lundberg et al, 2008; Jajja et al, 2014; Hobbs et al, 2013)

Clearing out toxins/ illnesses? Beetroot also contains important phytochemical compounds such as ascorbic acid, carotenoids, phenolic acids, flavonoids as well as betalains which have high anti-inflammatory capabilities and is classified as one of the ten plants with the highest antioxidant activity (Zielińska-Przyjemska et al, 2009; Vulić et al, 2014; Pavlov & Georgiev, 2005; Baião et al, 2017).

Basically, if it isn’t already a super-food, it should be. This isn’t to say that if you eat beetroot, you will turn invincible, but it does contain many supportive nutrients for health and well-being.

Breadcrumbs (make a batch of these and keep them in the freezer)

200g white bread- or gf (about 6 slices)

3/4 cup fresh herbs (1 or a mix of parsley/ thyme/ lemon rind/ oregano/wild garlic/ fennel seeds)

2tbsp grated Parmesan

3tbsp olive oil

pinch of salt

Blend all of above together (I use the chopper attachment of my hand-blender) and store in freezer.

Roasted Crispy Beetroot with Lentils and Gorgonzola- serves 2

4 beetroots- steamed for 30mins and peeled

30g Gorgonzola/ other blue cheese.

Herbs: Corriander, mint, spring onions (sliced) and wedge of lemon for garnish.

To serve: 2 cups of lentils, cooked according to packet instructions

Preheat oven to 200C.

Cut the beetroot into quarters and arrange on a baking tray. Crumble the Gorgonzola on top and sprinkle the herbed breadcrumbs all over. Drizzle 2tsp of light and mild olive oil over and put into the oven for 15-20mins, until the breadcrumbs are golden and the cheese is melted.

Serve with lentils, lemon and herbs and a mixed leaf salad.

I’d love to hear your own beetroot recipes! Beetroot bread anyone??

Pop it in your lunchbox

Working in the city? In an office? At your desk from 7am? No time for a lunch break? 

This is the reality for so many people now a days and it can mean meals become a chore.

Let’s be honest, finding ready-to-eat food out on the streets that ticks all the nutrition boxes is near impossible (if you have any recommendations, I’d LOVE to hear them!), whilst getting home in the evening to do a massive cook up for dinner AND the next day isn’t always the most appealing either. 

Here are a couple of tips:

1) Look to make your plate ½ different coloured vegetables, ¼ protein and the rest made up with grains and healthy fats (plants, nuts, seeds and fish are our best sources).

2) Tinned lentils, beans, chickpeas & fish can be great cupboard essentials as they vastly decrease preparation time. (Add in some fresh leaves/herbs, some veg from dinner, ¼ avocado, a squeeze of lemon and you’ll have a pretty wholesome gig to look forward to come lunchtime!)

The clean 15 and dirty dozen

Eating ‘clean’ if you’re not lucky enough to grow your own food, can be quite a minefield and it can be very disheartening when your hard-earned wages are being thrown back into the ether as you try your best to buy chemical free food supplies. 

I recommend this to a lot of my clients, as I think it gives a comprehensive approach to what “is” and “is not” necessary to buy organic. 

*image from:*

(https://www.algaecal.com/expert-insights/infographic-dirty-dozen-clean-fifteen/?inf_customer_id=1342763&utm_source=email-broadcast&utm_medium=email&utm_campaign=newsletter&utm_content=Dirty-Dozen-April14&utm_term=lead-customer-list&inf_contact_key=9a9c76a18b9ac81d3b5bce99da040cc177370ee9e739be31b670154bb783036b)

Musings on the importance of personalised nutrition

I’m sure I’m not the only one, who’s spent hours self diagnosing symptoms online or has been caught up in the online fad-dieting ‘one size fits all’ approach?

The truth is, that this is totally non-sensical. We are all exposed throughout our unique life experiences, to a cocktail of contaminants, microbiome altering medications and stressful situations which have left our health in someway compromised. Often these situations are necessary and unavoidable, so please try and leave the self-criticism out!

The point is, is that optimal health comes weaving our way through this quilt of potential influences and repairing any damage that may have been made. 

This will vary hugely from person to person, thus throwing one diet at 6 billion people worldwide, in the hope that we will all live a little longer, just won’t work. 

We need to appreciate our individuality and what makes us unique and promote the importance of personalised nutrition.