Rejuvenate Retreat - early bird deadline 31st Dec!

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Rejuvenate Retreat – early bird deadline 31st Dec!

garleton lodgeDo you need a chance to detox this January?  Then come and join us for 3 nights/4 days on our fabulous Rejuvenate Retreat, a chance for your mind and body to fully relax and be nourished from the inside out.

You will have tailored  dynamic and relaxing Pilates classes with Laura and delicious and totally gluten free, sugar free and dairy free cuisine, all prepared by nutritional therapist Kate.

Our aim is to provide you with foods, exercise and beautiful surroundings that will have you feeling lighter, energised and ready to realise your full potential of 2016.

When?  4pm 22nd January to after lunch 25th January 2016

Where?  Garleton Lodge, Haddington. http://www.garletonldoge.com  Scotland

Investment?  £450 Early Bird Dec 31st,  £495 thereafter.

What to expect?

  • 1 Pilates Class on Friday and Monday
  • 2 Pilates Classes on both Saturday and Sunday
  • Varied and tasty gluten free, dairy free and refined sugar free meals and snacks
  • Nutrition workshop and cooking demo
  • Time to lounge in the hot tub, walk by the sea, or relax as you please.

 

To book, please go to www.rejuvenateretreat.co.uk

Pilates at GL

 

Lovely retreat lodge

Peaceful, relaxing, warm and cosy!  We can’t promise you snow, but we can promise you peace, nourishment and warmth on our Rejuvenate Retreat. January 2016, Scotland,  Pilates and sinless but heavenly food 🙂

www.rejuvenateretreat.co.uk

https://m.facebook.com/Rejuvenate-Retreat-1503650793263959/

 

garleton lodge snow

Healthy Christmas Cake

Raw Healthy Christmas Cake

This is what I’m going to make the year. It’s brimming with nutrients from nuts, seeds and goji berries and not a grain in sight.  To make it sweet there are dates and maple syrup and some raisins, but still more nuts and seeds to help balance your blood sugars.   It’s from Juliette’s Kitchen at www.julietteskitchen.tv.  Check her out for some great ideas.

If you’re confused about American cup measures, get yourself a set of cups to do it easily (from Amazon)

Ingredients for a large cake /12 slices.

Base

  • 1 cup almonds, soaked for at least 1 hour and water discarded
  • 1 cup mixed seeds (She likes using pumpkin seeds, sunflower seeds and hemp seeds)
  • ½ cup of walnuts
  • ¼ cup raisins or incan berries
  • ¼ cup of goji berries
  • ¼ cup of dried cranberries (without sulphur dioxide)
  • 1 cup pitted dates
  • 1 tbl maple syrup
  • ½ tsp ground cinnamon
  • ½ tsp mixed spice
  • 1 tbl grated orange zest

 

Topping

  • 3 tbl coconut butter melted
  • 1 cup cashews, soaked for at least 30 mins
  • ½ tin coconut milk
  • 1 tsp grated orange zest
  • 1 tsp ground cinnamon
  • 3 tbl maple syrup or agave nectar
  • ½ tsp vanilla extract or vanilla pod extract

 

Base

Place the seeds and nuts into a food processor and blend until it has broken down into a biscuit-like consistency. Then add the remaining ingredients and blend until all the fruit is broken down and you have a dough-like consistency. Pour into silicon mould and press firmly down with your hand making a firm base. Place in the freezer while you make the topping.

 

Topping

First place the cashew nuts, coconut butter, maple syrup and coconut milk into the food processor and blend until creamy. Then add in the vanilla, cinnamon and orange zest and re-blend until mixed in. Pour this over the base and spread out evenly. Place the cake back in the freezer to set for 30mins.

 

You can keep this cake in the freezer covered until the day you want to eat it. Take it out 1 hour prior to eating and leave to defrost. Serve chilled with some grated orange zest and enjoy a healthy and delicious Christmas.

Winter Immune Tips

BeetSoup-CremeFraicheIt’s the time of year again when many people are snuffling, coughing and sneezing.  We’re often tired at the end of the year and combine that with late nights, overindulgence and the stresses of getting Christmas organised…and we can often come a cropper to a seasonal bug.   Here are my top tips to have you fighting them off with a vengeance and staying healthy this festive time.

  1. Get creative with all the festive warming herbs and spices.  Add ginger to your cooking and smoothies or even porridge (my personal favourite), sprinkle cinnamon and nutmeg on natural or coconut yoghurt and add a clove or 2 to soups and sweet mixtures.  These all contain immune supporting properties.
  2. Where possible cook with alternatives to sugar.  Molasses is rich in minerals, xylitol is anti-bacterial and good quality honey has plenty of anti-oxidants.  Refined sugar leads to an inflammatory state and feeds any negative bacteria in your gut.
  3. If you feel a cold is coming on, have a teaspoon of turmeric and honey in coconut milk (warm) before you go to bed.  Wonderful anti-viral properties.  Normal milk might make you a bit more bunged up as it can produce mucus, which is why I advise coconut milk.
  4. Make sure you are getting at least 6 (preferably 8) portions of fruit and veg per day even amidst the treats and drinks! This will help provide you with nutrients your immune system demands.  Make a smoothie to take with you for mid-morning.  Spinach, pineapple,ginger and coconut water for example.
  5. Get your vitamin D levels tested. This is such an important immune vitamin as it helps to increase the flow of white blood cells to an infection.  Supplement in winter!  When I feel a cold coming on, I supplement with 5000 iu of emulsified vitamin D every couple of hours, along with 10 drops of echinacea…does the trick providing I rest as well.
  6. Look after your gut. 70 to 80% of your immune system is based in the GALT (gut associated lymphoid tissue) and this is dependent upon your gut bacteria.  Foods like sugar, alcohol and refined carbs feed the negative bacteria and compromise your immune function.  Provide the beneficial bacteria with substrate instead: many vegetables and fermented foods such as miso, sauerkraut, tempeh or kefir.
  7. Eat mushrooms: especially “exotic” ones such as shitake.  As well as providing B vitamins, these contain beta-glucans, vital for immune function.
  8. Sleep!  Most of us need 6 to 8 hours. Less than this and you are unlikely to be resting enough, leaving no time for repair and rejuvenation.
  9. Find some down time.  If you are chronically stressed you may be over or under producing cortisol, a hormone involved in the stress response.  Too much cortisol and immunity is dampened.  Too little and ditto.  It’s all about balance.
  10. Laugh!!  Research shows that laughter increases the mobilisation of white blood cells.  Smile and you are half way there.

Rejuvenate Retreat

green smoothieWould you like a few days in a beautiful, comfortable location, with views of the coast and fields and a hot tub?

Would you like to be fed nourishing and delicious food, as much of it organic and locally sourced as possible? *

Would you like to have 2 Pilates classes per day from an experienced and supportive teacher?

Would you like to have some nutritional advice?

All this, plus time to fully unwind inside or in the fresh air,  will be available at our brand new Rejuvenate Retreat, January 2016, near Edinburgh.

Where: Garleton Lodge,  Haddington, East Lothian

When: afternoon of 22nd January to afternoon of 25th January 2016

Investment:  £450 Early Bird (until 31st December), £495 thereafter

For more info see www.rejuvenateretreat.co.uk  and https://www.facebook.com/Rejuvenate-Retreat

 

Superboost Salad

black sesame hearts

So I know summer is really the season of salads but with all this sun, we could be forgiven for thinking were just a breath away…

This is an easy, very quick meal bursting with energy giving foods.

Serves 2

• 3 hard boiled eggs
• 2 celery sticks
• 6 pieces marinated artichoke heart, roughly chopped
• 6 spring onions, finely chopped
• 1 tbsp sesame seeds

• 1tsp sesame oil
• juice of ½ lemon

Mix all the ingredients together and serve with a green salad.

This image is courtesy of thankuntorn @freedigitalphotos.net.  The recipe has sesame seeds and artichoke hearts and so this is a black sesame seed heart! 🙂

Open Day Green Smoothie

green smoothie

We had a lovely Open Day at Balanced in Stockbridge today. Great to see the team and good to meet all the people popping in. Here is the recipe “green” Nutriblast I was making up.

  • handful spinach
  • 1/2 avocado
  • handful frozen pineapple chunks
  • 1/2 apple
  • fresh lime
  • handful of sunflower seeds
  • fill to the Max line with half water and half coconut water.

This is full of magnesium and calcium from the spinach and sunflower seeds.  It has lots of bromelain to help decrease inflammation from pineapple, as well as tons of vitamin C.  The avocado and seeds have plenty of good fats and B6 for hormone balance, and the coconut water gives a good dose of electrolytes, so great if you’ve just done a Pilates class with one of our fabulous teachers.  Do add in the seeds as they also make it creamier and stop you getting a sugar rush from the fruit.

Enjoy!

Marathon Training Top Tips

marathon runner

Marathon Nutrition

Running a marathon is fantastic, but there’s no doubt that it places extra nutritional demands on your body. Putting your body through those 26 and a bit miles warrants a bit of TLC foodwise as you are using up far more nutrients than usual. If you put good fuel in, then it makes sense that your engine will last longer, run smoother and have fewer niggles or breakdowns along the way. If you put poor quality fuel in, then your aches and pains will be greater, you’ll be more prone to injury, and your muscles (and you!) are more likely to fatigue.

Here are my top ten tips for reaching your running potential! Please note that the food advice is very general and may not suit everyone. Our individual requirements can vary enormously.

1. Make sure your muscles have an optimum supply of fuel, especially glycogen. Include lots of low GI meals. This includes meals like chicken, veg and rice, or salmon, green veg and sweet potatoes, or chick pea curry and a salad. If you include some form of protein (animal or veggie source) you will help convert the carb to glycogen.

2. Avoid relying on sugary snacks to up your carb amounts or fuel your training after work. While these give you an instant lift, once you start upping the mileage and running for more than an hour you are likely to crash. Have a low GI snack/small meal a couple of hours before training – eg oatcakes and houmous or avocado, large handful nuts and dried fruit, natural yoghurt and chopped apple.

3. Don’t forget your fruit and veg. Endurance sports increase your need for antioxidants as you will be using these to quench all the free radicals produced in training. They are also needed for your immune and digestive function. A simple way to get them in is to remember the rainbow and have something green, red, purple, orange, yellow at least once, if not twice a day….umm, that’s in the fruit and veg department not M and Ms or Skittles!

4. Increase your supply of essential fats. In times of training we are crying out for good fats to help combat inflammation and improve our recovery. They also help get oxygen to your muscles. Up your oily fish intake and make smoothies with hemp seeds or flax oil. Snack on avocadoes. Add seeds to your porridge and home-made flapjacks. Don’t go for doughnuts, biscuits, fish n chips and other trans fats if you are injured (or not!!) as they encourage inflammation, slow down healing and block the beneficial acts of the good fats!

5. Consider your protein intake. It’s needed to repair and fuel muscles, and to heal injuries. Pasta and tomato sauce is hopeless for repair, but chuck in some chick peas and some other veg and you have a complete meal. Whey, hemp or brown rice protein can be useful additions, especially if vegetarian, but avoid the ones with added sweeteners. And don’t forget to have some form of protein and carb 30 minutes or so after your training.

6. Female runners often have low iron counts. We need adequate iron to transport haemoglobin and get oxygen to our muscles. Lambs liver once a month can do wonders for iron levels (avoid chicken liver unless organic) as can mussels. For veggies it’s harder as non animal iron is harder to absorb, but pulses, nuts and seeds are reasonable sources and have with some vitamin C rich food such as dark green veg .

7. Up your B vitamins. B vits are great suppliers of energy and if you’re stressed or juggling training and work and/or family life, your need will be pretty big! If you’re getting really tired, consider supplementation with a good quality brand, cut back on the refined sugar (this uses B vits up in its metabolism) and increase whole, unprocessed foods such as nuts, seeds, eggs, and fruit and veg.

8. Stay hydrated. We just can’t perform if we’re under-hydrated. A fast runner can lose 2.5 litres of water in an hour, even when it’s cold. And if you’re not fast you’re still going to lose a lot. You should be taking in 400-600ml every hour, breaking it up in 15-20 minute intervals.

9. By all means use isotonic drinks on longer runs as your glycogen stores could do with topping up, but remember we can’t absorb more than 60g glucose per hour. You could have 20g fructose on top of that to give you 80g of available sugars.

10. Look into any digestive issues as if you’re having problems it will prevent absorption and utilisation of all the good stuff you’re putting in. You may want to supplement with some good probiotics to support your digestion and immune system as your training increases.

If you’re a serious athlete I am now doing fascinating DNA testing looking at your individual genes in relation to your sporting potential. You can find out about your recovery times, your tendency for injuries and just how cut out you are for endurance. For more information read here. http://nu-boosthealth.co.uk/2015/03/20/dna-sport/

For the month of April I am offering £10 off a sports nutrition consultation. Why not get a tailored plan just for you!

DNA Sport

ID-100285749

If you’re a competitive athlete this test could be for you!

Find out:
• if you are genetically more suited to endurance or power sports
• how quickly you should recover from training sessions
• your genetic susceptibility to tendon and other soft tissue injuries.

Genetic testing can allow individual athletes to learn more about training patterns that will help you to progress towards your full potential.

To perform well in sport you need:

• to be doing a sport that suits your genetic type
• the right training, nutrition, lifestyle and environmental interactions to optimally express your inherited genes.

Price: £199 including a thorough report by Kate with your results and suggested dietary changes clearly explained.

DNA Oestrogen

This is another in the series of revealing DNA tests I’ve been trained in and am now using in practice this year. This is a particularly interesting one for women, but also for men regarding prostate health.

DNA oestrogen includes 10 genes involved in oestrogen biosynthesis, oestrogen metabolism and liver detoxification pathways.

Oestrogen hormones affect the growth, differentiation and function of a number of target tissues. This test may be of use to women who suffer from possible oestrogen-dominant conditions such as endometriosis, PMS, fibroids, or where there is a family history of breast, uterine or ovarian cancer. We know that these conditions arise in the presence of excess oestrogen, or oestrogen dominance, when the hormones oestrogen and progesterone may be out of balance. Knowing how we metabolise oestrogen and what foods promote oestrogen production and help prevent its absorption on a cellular level is a useful tool in achieving hormonal health. It may also be interesting where prostate issues are concerned.

Modulation of oestrogen metabolism can be accomplished through dietary and lifestyle modifications.

Price: £199 including a thorough report by Kate with your results and suggested dietary changes clearly explained.