This week my sister and I made this delicious simple recipe. When eating meat please make sure it is organic. You do not want to eat meat that is full of hormones and antibiotics. For the full recipe click on the link below:
Recipe this week is this super easy to make salad that my sister and i made. It is quite hot here in Italy and we have been craving cold recipes. This salad is one of your favourites. Full of flavour and goodness. We love pears and feta. For the full recipe click on the link below:
It is fair to say that all of us at some point in our lives have experienced sleepless nights or suffered from insomnia. I certainly have in the past when I was younger. Living in a city like London can often be very stressful leading to anxiety. It is so important that we switch off when we go to bed. Overthinking is not good and the more we can’t sleep the more we tend to analyse and stress as to why we are not falling asleep. Prolonged lack of sleep can have drastic effects on our health. It can leave us feeling confused affecting our day to day performance leading to inflammation in the body and lowering our immune system.
The reason for restless nights vary from person to person. Some reasons include: Stress and anxiety, Lack of calcium and magnesium (nature’s tranquilisers), stimulants like caffeine, over thinking, depression, bladder problems, certain diseases like over active thyroid, Here below are a few tips I hope will help.
Keeping a sleep routine
It is important to go to bed at the same time every day and wake up in the mornings at the same time. When I was suffering from insomnia I was going to bed at all sorts of different times. It is important to let the body get used to the the same sleep routine. If at first you find this difficult, do not over stress that you are not falling asleep, simply get up and relax for 10 minutes, You can meditate or listen to some classical music. No going online or chatting on whatsapp. You want to relax your mind not stimulate it.
Foods to avoid and foods to include
Avoid having massive meals late at night. This not only will disrupt your sleep but it will place an enormous strain on the digestive system. You have to go to bed that you are feeling not too hungry and not too full. Caffeine is a big stimulant and should not be consumed after 5pm. Caffeine is not just present in coffee and regular tea. It is found in coca cola, chocolate, cocoa and energy drinks. So eating chocolate at night in front of the tv is not such a great idea. Avoid eating foods that are hard to digest like cheese late at night. Alcohol is another stimulant that should be avoided. Most people have alcohol to help them distress when in actual fact it does the opposite. You may feel it helps you fall asleep but it will only make you wake up 2-3 hours later feeling dehydrated and thirsty.
Friendly foods to include in your diet: Avocado, fish, turkey, beans, bananas, wheatgerm sprinkled onto your porridge, gluten free oats. You can even have a little bowl of porridge with a chopped banana in the evening, You do not have to have porridge only for breakfast. Drink more herbal teas like camomile tea.
Switch off all technology
In todays modern world this is rather challenging. I for one spend far to much time on my phone and computer. Most people after a long day at work, come home have a bite to eat and go online straightaway or watch tv. In order to get a good night’s sleep it is essential to relax a few hours before bed. This means no lap tops in bed. No whatsapp with friends, no tv. You want to create a relaxing bed time ritual. Going online will only stimulate your mind even more making you more awake. You want to fall asleep remember.
Creating a relaxing bed time environment
This is carrying on from the above point. So you have switched off your mobile phone, closed your computer for the day and switched off your tv. Now you are ready to relax. I would suggest a relaxing bath with epsom salts. This is truly relaxing before bed. Do not have a shower. Showers are for the mornings when you want to wake up. Play some soothing classical music. You can have music for every mood and bed time music should be relaxing so no techno. Make sure your room is dark and comfortable. You do not want it to be too cold or to warm.
Manage your stress levels
This is extremely important. Some people keep on going until they completely exhaust themselves. You must leave your work at the office. Your mind must switch off. No bringing work papers to bed. You must learn to delegate tasks. Do not try to do everything by yourself. If you do not manage your stress it can lead to adrenal exhaustion. Regular exercise every day can help you de stress especially yoga. Regular exercise will make you feel and look great. However do not do any exercise before going to bed as you will be too energised
I hope the above helps. I am a qualified nutritional therapist so if you would like an initial consultation please email me.
It is seriously hot here in Italy and all my sister and I have been craving is fruit and ice cream. Pistachio is one of our favourites. This delicious treat is dairy free and sugar refined free making it super healthy and while dairy ice creams can often leave us feeling bloated and heavy, this gelato will make you feel light. We hope you enjoy it as much as we did. For the full recipe click on the link below:
Chlorella is a great detoxifier and very rich in chlorophyll which oxygenates the blood. This Chlorella chia pudding makes for a great breakfast, post workout snack or as an afternoon snack. Simple to make and full of goodness.
For the chia pudding
3 Tablespoons of chia seeds
2 Tablespoons of coyo coconut yoghurt
1 1/2 Cups of almond milk
1-2 Teaspoons of raw honey
For the smoothie
A handful of spinach
1 Teaspoon of chlorella
For the topping
Raspberries and bee pollen
Place the chia seeds, coyo coconut yoghurt, almond milk and raw honey in a mason jar mixing all the ingredients well and place in the fridge overnight. Mix the ingredients again after 30 minutes. when ready place all the smoothie ingredients in a blender and blend until smooth. Spoon the chia pudding into two glasses or bowls and top with the green smoothie, raspberries and pollen.
Summer is finally here and it always has me craving salads. This dish makes a great side salad or a main meal. Asparagus is one of the most alkaline vegetables and is a very powerful acid reducer. This salad is easy to make and super healthy. I would recommend sweet potatoes. I used normal small potatoes as I couldn’t find any sweet potatoes where I am in southern Italy.
1 cup of cooked quinoa
A bunch of asparagus (about 20) I used only the heads
2 radishes thinly sliced
1 small sweet potato cut into small pieces or 4 small normal potatoes – no need to remove the skin
Apple cider vinegar
2 garlic cloves thinly sliced
Start by preheating your oven to 180C. Scrub the potatoes well. No need to remove the skin. Cut into small pieces and place in a bowl with olive oil, cayenne pepper, himalayan salt and slices of garlic and mix well making sure the potatoes are well coated. You can prepare them a few hours before hand if you like so the flavours blend well. Place in the oven and cook for 15-20 minutes. Cooking times will vary depending on different ovens so keep checking the potatoes. You want them golden brown and crisp.
While the potatoes are in the oven you can cook the quinoa according to the instructions on the packet. When the potatoes are almost cooked place the asparagus in a steamer and steam for about 4 minutes then put them aside to cool.
Once ready place the quinoa, asparagus and roast potatoes in a bowl, mix together and add the sliced radishes on top. Add olive oil, apple cider vinegar and salt and pepper to your liking. Serve and enjoy!
It is officially summer and my sister and I made these delicious dairy free, refined sugar free refreshing popsicles which are perfect for the warm weather. These are also very easy to make. We used mini silicone moulds by Silkomart and used strawberries. You can use any mould and fruit of your choice. We hope you will enjoy them as much as we did. For the full recipe click on the link below: