What dark chocolate is suitable for those on a ‘plant based’ diet?

Plant based diet is in basic terms just that all items that are plants, omitting dairy and animal meat. There are multiple reasons for individuals to adopt a ‘plant based diet’. Many of my clients do this after they make small changes within their eating habits, which include no processed foods, and reduced meat intake. Eventually they learn that all the nutrients gained from meat consumption can be achieved through wholegrain, beans, pulses and dietary supplements.

The Choc Snack Attack is a favourite of my clients, yet one client has changed their diet to ‘plant based’, this means the family no longer consume dairy or meat produce, yet they love the Choc snack attack so here is the recipe and links to all the ingredients required to make for those following a vegan or plant based diet.
Ingredients at bottom of page.

 

Ingredients

2 tablespoons peanut butter
2 tablespoons oat or rice milk
4oz dark chocolate
6oz oats

Method

Heat peanut butter, milk, chocolate in a  saucepan for 3 minutes or until choc has melted. Keep stirring!!!
Stir in the oats.
Remove from the heat.
If too dry, add more milk, slowly!!
Spoon into small cake cases or roll in the palm of your hand to make balls, or press into small baking tray.

Place in the fridge to set.
Can be frozen and last for four days in fridge!

 

Peanut butter

Oat Milk

Dark Chocolate

Oats

 

8 Steps to a Healthy Digestive System

 

Many of your body’s essentials functions are supported by a healthy digestive system. This system is responsible for not only digesting foods, but also absorbing critical nutrients that promote overall wellness. Without a properly functioning digestive system, everything easily becomes out of balance and can lead to serious illness and disease.

Take steps to ensuring a healthy digestive system is key and the following tips will get you started in the right direction:

Stay on schedule. Maintaining a consistent meal and snack routine helps keep your digestive system at top-function. Waiting too long between meals  leads to hunger and encourages binge eating that can cause bloating and acid reflux. Munching too frequently leads to overeating and high-calorie intake.

Want help in creating a menu plan that suits your dietary needs? Book a Nutritional Consultation by clicking here

Exercise regularly. Routine workouts and regular exercising help keep food moving through your digestive system. Try yoga practices that are designed specifically for healthy digestion like twists and gut-friendly poses.

Ban processed foods. Nutrient-poor processed foods are full of refined salt, sugar, and fatty oils,  which are more difficult for your body to digest. Having a diet high in these foods makes your digestive system work harder than it needs to in comparison to a whole foods diet.

Detoxify. Take a high-quality detoxification supplement regularly to clean your organs and body systems, as well as to reset your GI tract. Detoxes also help flush the liver and kidneys, which play essential roles in healthy digestion.

Cut sugar. Too much sugar and sugary foods can cause bloating and an unhealthy overgrowth of harmful gut bacteria.

Incorporate probiotics. On the flip side, probiotics in your diet encourage a healthy growth of beneficial gut bacteria that help combat the effects of a poor diet, antibiotics, and stress. Probiotics also assist in nutrient absorption, break down lactose, and strengthen the immune system. You can get probiotics from yogurt, kefir, kombucha, and fermented foods.

 

 

 

Stay hydrated. Water is essential for dissolving fats and soluble fiber. If you’re suffering from digestive issues, increasing your water intake isone of the easiest solutions.

Concerned about the quality of your water? Use the Ariix Puritii Water Bottle. Click here for further information 

Eat a high-fiber diet. Fiber-rich foods help keep your digestive system strong and healthy. Be sure to incorporate a combination of soluble fiber, which comes from nuts, seeds, and legumes, and insoluble fiber, which are found in wheat bran, vegetables, and whole grains.

 

Some digestive issues and be repaired easily and naturally when you take the right steps. By incorporating these tips you’ll enjoy a happier, healthier digestive system that supports overall wellbeing.

 

Nutritional Yeast: What is it?

Nutritional yeast is  is made from a single-celled organism, Saccharomyces Cerevisiae, which is grown on molasses and then harvested, washed, and dried with heat to kill or “deactivate” it. Because it’s inactive, it doesn’t froth or grow like baking yeast does so it has no leavening ability. This is ideal for those with delicate digestive systems, excessive bloating and abdominal cramps.

Chances are you have at least one friend who is vegan, because, really, who doesn’t these days? And you may have heard them talking about eating some questionable items, including Nutritional yeast.

 

Why?
Well Nutritional Yeast doesn’t have to be reserved for only vegans. It can be a healthy and delicious addition to anyone’s diet. Before you dismiss the idea, here are some delicious recipes, so think twice as nutritional yeast might be the ingredient you never knew you needed!

 

Vegangela.com

Image taken from Vegangela.com

Here are some links to purchase your stock of Nutritional Yeast and some cook books the support healthy living and plant based eating.

Any further support or advice on how to start your inner health journey through the power of food, book a Skype consultation by clicking here.

Oat Milk: reduced my bloating

Oat milk, now forgive me if I ramble on an veer off on tangents, but I am so amazed at the change in my abdomen shape in the past three days that I have to share this with you.

I have tried oat milk on an doff over the past 6 weeks, as I have been creating smoothies and other recipes for vegans and lactose intolerant clients, but I made a conscious decision to stop taking cow milk and just use oat. I have omitted eggs, cheese but not live yogurt, I can’t go without that!!
So on Saturday the cow milk finished and I opened my oat milk carton. I knew I liked the taste as I had previously tried it. So from 11am Saturday to tonight Wednesday 11pm I can say I have no bloating, no cramping, no excess gas, and I have felt more energised.
Why? I am not too sure, so here are some facts taken from www.provitamil.com

About Oat Drink

Provitamil Oat Drink is a high quality, non-dairy alternative to milk. Packed with the goodness of oats, plus added calcium and vitamins, and it is made right here in the UK.

As well as providing nutrition from the oats themselves, Provitamil is also the perfect solution for lactose intolerance. Ideal for drinking straight out of the fridge, or adding to cereals, Provitamil is just as enjoyable as a comforting hot drink.

Great for cooks

It’s even perfect for cooking because oats naturally absorb flavour. That means the cheesiest of cheese sauces, the fruitiest fruit smoothies and totally mushroomy mushroom soups. 

Backed by science

There’s even a bit of science behind it. Until January 2014, the oat drink market was dominated by one supplier. Then along came Provitamil Oat Drink. When Sheffield Hallam University asked a panel of milk alternative consumers which they preferred for appearance, smell, flavour and texture, Provitamil either matched or beat its rival every time. When asked which they preferred overall, Provitamil came out on top, thanks to its creamy taste and texture.

Why not put it to the test yourself and make Provitamil Oat Drink a core part of your healthier lifestyle.

Try some for yourself

Why not try Provitamil Oat Drink for yourself, to see how well it fits with your lifestyle?

A healthier lifestyle

At Provitamil, we want to give you more than a great product, we want to help you to use it in a heathy lifestyle.

 

Livestrong also recognises the health benefits and states “oat milk contains 10 minerals and 15 vitamins. Just a cup of oat milk contains 36 percent of the recommended daily allowance, or RDA, of calcium. Oat milk also contains 10 percent of the RDA for vitamin A, which is twice as much as cow’s milk. If you suffer from anemia and are looking for vegan options for iron intake, one serving of oat milk contains 10 percent of the RDA.”

“A surprising fact about oat milk is that it contains more calcium in one serving than regular cow’s milk. Oat milk contains 36 percent of the RDA for calcium, while one serving of whole milk contains 28 percent. This fact allows you to get a good dose of calcium each day even if you are lactose intolerant, since oat milk is lactose-free. Many people who are lactose intolerant choose other sources for lactose-free milk, such as rice milk or soy milk. Oat milk might be a better choice for you, because it’s typically cheaper to buy, or you can even make it yourself.”

 

So that is why I have changed… will you?

Unsure of how to maximise your nutrient intake, shed a few excess pounds or use food as a medicine? Why not book yourself a Holistic Nutritional Consultation. £60 for 60 minutes via Skype or live chat.

 

Exercise and clever ways to incorporate it in your busy lifestyle.

Exercise and clever ways to incorporate it into your bust lifestyle. Every day we hear or read the power of exercise, medical research supports that exercise is necessary to sustain health living, we see evidence from media images of celebrities who have shed pounds through taking up exercise. 
I, like you, knew that exercise would benefit me, help me shed those stubbed pounds, and reduce my huffing and panting when doing strenuous jobs around the house, but I am a master at excuses, procrastination and the old saying ‘I will do it tomorrow’.

So what made me stop the excuses and don my fitness gear?

I had noticed an increased pins and needle sensation in my ankles and lower arms. Having worked in a manual profession for 20+ years and strained almost every muscles in my body, I kept putting it down to wear and tear on my body. But one morning it took the entire morning for the pins and needles in my ankles to subside. 
Initially I thought I was having a stroke, thankfully I wasn’t, but my body was telling me that my circulatory system was failing to function effectively.
I started to do simple chair exercise that involved ankle twists, and then progressed to standing exercises. I didn’t rush out to purchase a gym membership or buy the latest fashion sports gear, I merely scheduled 20 minutes into my already manic diary and stuck to it.

I kept a diary that would state if I had pins and needles, where and how long the episodes were, and by the end of the week, I had only one.

Seeing this significant result, I reflected on my overall health and mental state. I established that prior to allocating the 20 minutes each day for me, I was feeling stressed and totally frustrated that I was helping others 24/7 yet unable to help myself. However, now 7 days after the exercise I was feeling pleased with myself, and actually felt at times, not all the times, relaxed.

So I continued, and now I have a 40 minutes yoga routine I complete every day, sometimes in the morning, sometimes afternoon, but I still schedule my 40 minute sessions in. What was interesting too, was that I have managed to find more time for me, this I put down to the fact I am less stressed and work more productively, instead of wasting time stressing on how I can manage. I just work each day as it arrives, and if I have jobs unfinished I can transfer them over to the following day. 

I will share with you some very simple ways to incorporate exercise into you life.

Stretch
Before you even attempt to get out of bed, stretch. A full head to toe stretch. Repeat three times. Become conscious of the stretch, visualise your internal organs waking up and repositioning themselves for the day.

Once out of bed, before you dash to the bathroom, link your hands (fingers) together and stretch up to the ceiling. Repeat twice

Squats

When brushing your teeth, straightening your hair, waiting to get into the bathroom, squat. Repeat as many times as possible, but no less than 4.

Walk

Don’t shout for the lift to be held, take the stairs, hop off the bus a stop earlier, park the car away from the main entrance, walk to the shops, taxi back. Throughout your day, you can increase your walking easy, yet during this extra walking time, become mindful of your surroundings. Even if you are in the middle of a nosy bust city, look up, see the architecture of the building, or look at people, study their faces, smile at a stranger, say ‘good morning/afternoon’, be present in the time you walk. Another tip is don’t answer your phone, your on your way to work and will be there shortly, have those minutes for you, the world won’t stop believe me!!

So there you have three simple things to add into your daily life that will increase your activity levels and improve your overall health and wellbeing.

Eating a balanced nutrient dense meal plan is necessary to provide your cells with the energy they need to function and allow you to exercise effectively.
1:1 nutritional coaching can help you kick start your new healthy lifestyle and improve your overall health and wellbeing.

One of my clients increased her activity levels and purchased a Barbara Currie DVD, although my client confessed that initially she could hardly bend, after battling on she is now far more flexible than she ever imagined, so here is the link for you to purchase the DVD and improve your overall activity level and flexibility.