What is your body trying to tell you?

Annoying symptoms irking you?

These aliments are a form of communication from our body. It doesn’t have a voice, but uses symptoms such as digestive complaints, headaches, joint pain, poor sleep, skin irritations and such to communicate with us.  Instead of feeling resentful and frustrated with your body, start listening to it, the body will guide you on the food/drinks/lifestyle that it likes and dislikes.

Keeping a food and symptom diary can be a very helpful way of learning to connect into your body’s messages again.  You can analyse how you feel after each meal and start to see patterns.  For example every time you eat bread you feel bloated and suffer gas.  This is your body staying it is having trouble breaking down processed wheat.  You could try changing to paleo bread, a good quality gluten free bread or cutting it out completely and notice how your body responds.

Foods like wheat and other glutenous grains take a full 4 weeks to come out of your system, dairy taking a full two weeks.  Bearing this in mind, you may have to do a longer trial for symptoms such as headaches, PMS and joint pain.

Apply the same to drinks such as alcohol or caffeine.  Do they affect your sleep? Cause hot flushes? Make you anxious? Your body is talking to you!

Open up your communication with your body and consider what it might be asking you to change, the body can guide you to optimal health, you just need to listen!

Abby Soares

Registered Nurse | Nutritionist | Health Coach

Nourish Holistic Health & Nutrition Ltd

4735311 | 0272766268 | www.nourishholistichealth@wordpress.com | www.nourishhealth.co.nz |

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Gorgeous skin and happy hormones

When it comes to your skin and your shine, one of the first places to look at addressing is your liver health.  If the liver is congested and full of liver loaders (see below) then the body has to utilize another detoxification process.  When the liver is overloaded the next port of call is generally to push toxicity out via the skin, our largest organ.

LIVER LOADERS

• Coffee

• Glutenous grains

• Dairy

• Alcohol

• Trans fats

• Refined sugars

• Synthetic substances (for example medications, non organic skin care products, pesticides from foods)

• Infection (for example viruses such as glandular fever)

When the liver is full of these liver loaders the body sends the products that would usually be excreted out though the liver, out via our skin instead.   This causes symptoms such as eczema, rosacea, acne, pimples and rashes.   Liver over loaders can lead to non-skin related conditions too such as PMS, heavy and clotty periods, overheating and hot flushes, poor sleep and cellulite to name a few.

High hormone levels occur when hormones get recycled back into the system rather than leaving the body via the liver.  When the liver is over loaded, it uses a recycling system to with hormones (and cholesterol) dropping them back into our system rather than removing the hormones as it should.   This causes an increased amount of hormones circulating in the body.  This hormone load causes worsening of PMS symptoms, heavy bleeding, clotting and skin related hormone conditions.

Cleaning up our liver by eating a nourishing diet is the first step to improving our skin, mood, sleep and menstruation issues.

Follow the rules of liver loving to improve your liver health.

LIVER LOVERS

• Eliminating liver loaders

• Greens, greens and more greens (your body loves them and so does your liver, resulting in gorgeous skin) double your intake of greens

• Vegetables of all types and colours, double your intake of vegetables.

• Fruit in the morning only, avoid after lunch

• Nuts and seeds

• Juicing (fresh pressed veggie juice) on an empty stomach first thing in the morning or afternoon

• Water between meals

• Yoga, walking and exercise daily

• Diaphragmatic breathing

For most of the women I work with they are either addicted to sugar, coffee, dairy or alcohol.  You will know in your heart which one of these liver loaders is stealing your shine.  Try cutting one of these out for at least two weeks and see how you feel, notice the benefits and note them down.  Then try the next one on the list.

Never underestimate the impact of real food (Food grown in nature in its whole form)  Avoid processed foods, these not only fill your body with toxins and congest your liver, but they steal nutrients away from your body due to their acidity.

Vegetables and plant foods are alkaline; the body loves these foods and knows what to do with them.

Amp up your greens and your veggies by eating more smoothies, veggie juices and salads.

Change your breakfast cereal with milk to this delicious smoothie (recipe below) and lunch to a big salad with left over meat/eggs/beans and roast vegetables from dinner.

GORGEOUS GREEN SMOOTHIE

• 1/2 cup cashews, almonds or pumpkin seeds

• 1 cup frozen frozen berries

• 1 lemon (not essential but the taste is wonderful)
• 1 teaspoon of spirulina or powdered greens (optional but amazing)

• 1 double handful of spinach or cos lettuce

• 2 bananas

• 750 ml filtered water

• Blend and serve

• Makes 2 large smoothies (one for morning and afternoon tea)

• Variations: different nuts/seeds i.e. cashews, macadamia’s, pumpkin seeds, sunflower seeds.Vary greens; add dandelion leaves, mint, parsley, cucumber, use dates or pineapple instead of bananas.

• Add in super foods such as spirulina or cacao powder

When you avoid liver loaders and nourish yourself with whole foods, you will find your liver starts to function optimally again.   You body will be able to use your liver to remove hormones and toxicity optimally.  The body will no longer have to push toxicity and hormones out via your skin and your skin will start to look radiant and glowing again.

Abby Soares

Registered Nurse | Nutritionist | Health Coach

Nourish Holistic Health & Nutrition Ltd

4735311 | 0272766268 | www.nourishholistichealth@wordpress.com | www.nourishhealth.co.nz |

Kumara Brownie

(photo curtsey of https://lunchboxinc.co.nz)

Kumara brownie’s are a massive favourite in our house, they are delicious but also really filling and healthy! Make a double batch as they keep really well in the freezer and are perfect for lunch boxes or afternoon snacks when friends pop over.

Ingredients

• 1 medium sweet potato – 2-3 cups when grated
• 2 organic eggs
• ½ cup melted coconut oil
• ⅓ cup honey (or maple syrup)
• 2 teaspoons vanilla extract/paste
• ½ cup raw cacao powder, sifted (or cocoa if find cacao to rich)
• 1 teaspoon aluminum free baking powder
• 1 teaspoon baking soda
• 2½ tablespoon coconut flour

Instructions

1. Preheat oven to 185 °C (365 °F), make sure the oven is hot before you put in the brownies in.
2. Combine grated sweet potato, eggs, vanilla, honey and coconut oil oil in a large mixing bowl and stir together until well incorporated. Then add cacao powder, baking powder and baking soda and stir. Finally add coconut flour. Avoid adding too much coconut flour as it will absorb too much moisture which will result in drier brownies.
3. Once combined, pour the mixture into a baking tray lined with greased baking paper. I used a 9″/23cm square tin.
4. Cook for 25-30 minutes. Remove the tin and cool for 5-10 minutes before carefully removing the brownie cake form the tin. Cut them into squares and dust with a little cacao powder or melt some dark chocolate in a bowl over boiling water and drizzle it over the top. Serve with raspberries or strawberries and maybe some fresh cream or coconut yoghurt to be extra decadent.

Enjoy

from

Abby

x x x

 

Coconut Cream Ice Blocks

When you are a kid there is seriously nothing better than lying on the trampoline eating a beautiful cold iceblock on a hot day!!!  My boys absolutely LOVE this afternoon ritual!

Dairy, colours and refined sugars are a nightmare for children’s health, behaviour and immunity,  which is why I love this recipe so much.  It is not only insanely easy and fast, but it is also amazingly good for you!

Its easily adapted by adding in anything that tickles your fancy… berries, lemon, crushed nuts, cocoa or cacoa nibs for example.

Ingredients

• 400ml tin of coconut cream (organic if possible)
• 1 ripe banana peeled
• 2 tablespoons of raw honey or maple syrup
• 1 teaspoon of vanilla paste

Method

Put all ingredients into blender and blend till smooth. Pour into moulds, add berries of your choice, pop in popsicle stick and freeze for 6 hrs.

Enjoy

from

Abby

x x x

Paleo Christmas Mince Pies

These christmas mince pies are so divine, I love them in mini size bites too.   So nice to find a paleo version of the original.

Be mindful that they are still full of loads of natural sugars, so have in moderation!!!

Ingredients:

Sweet pastry

100 g (1 cup) almond meal

100 g (3/4 cup) coconut flour

60 g (1/2 cup) arrowroot

210 ml coconut oil, chilled

6 tablespoons honey or coconut sugar

2 eggs

 

Mince filling

100 g raisins

100 g sultanas

50 g dried cranberries

50 g (1/3 cup) currants

50 g golden sultanas

1 granny smith apple, core removed, finely chopped

100 g pineapple, chopped

3 tablespoons honey

1 teaspoon ground cinnamon

½ teaspoon freshly grated nutmeg

½ teaspoon ground ginger

zest and juice of 2 oranges

 

Method:

To make the sweet pastry, mix the almond meal, coconut flour and arrowroot in a bowl. Cut the coconut oil into small pieces and work it into the almond meal mixture using your fingertips to form fine crumbs. Add the honey and eggs and mix until it forms a sticky dough. Wrap the dough with plastic wrap and refrigerate for 30 – 60 minutes, or until it is firm enough to roll out. (The dough can be stored refrigerated for up to 1 week and in the freezer for up to 3 months.)

To make the mince filling, place all the ingredients in a saucepan over low heat and stir to combine. Gently simmer, stirring occasionally, for 30 minutes. (Do not boil or it will burn and become bitter.) Turn off the heat, transfer the mixture to the bowl of a food processor and pulse a few times until coarsely chopped. Set aside to cool.

Preheat the oven to 160°C. Grease 10 x 7.5 cm flan tins.

Place the dough between two sheets of baking paper and roll out until 5 mm thick. Transfer the pastry and baking paper to the refrigerator, and chill for 5 minutes to slightly firm. Remove the top layer of baking paper and, using a 9 cm round cutter, cut out 10 rounds. Reroll the offcuts and cut out ten 7 cm star shapes.

Line the prepared flan tins with the pastry rounds and trim to ensure you have smooth clean edges. Because this dough does not contain gluten it will feel quite different to regular dough and may crack a little more easily. If cracks do form when lining the tins, simply bind the dough together with your fingers to seal. Add 2 tablespoons of mince to each pastry case and spread with the back of a spoon until level. Place a pastry star on top of each pie and transfer the pies to a baking tray. Bake for 15 minutes, or until the pastry is golden. Set aside for 5 minutes to cool before removing from the tins and transferring to a wire rack to cool completely.

Adapted from Pete Evans recipe

Enjoy

Abby

x x x

Grain Free Apple Muffins

I love these apple muffins, they are delicious and my kids adore them.  They freeze well, so double or triple the batch, they are great for lunch boxes or snacks on the go straight out of the freezer.

This is a great replacement for a sandwich in the lunch box or to settle sweet cravings in the afternoon with a cup of herbal tea.

Ingredients

• 5 eggs
• 1 cup homemade stewed apples
• ½ cup coconut flour
• 2-3 TBSP cinnamon
• 1 tsp baking soda
• 1 tsp vanilla (optional)
• ¼ cup coconut oil
• 2 T honey (optional)

Instructions

1. Preheat the oven to 180 degrees C.
2. Grease a muffin pan with coconut oil.
3. Put all ingredients into a medium sized bowl and mix with immersion blender or whisk until well mixed.
4. Let sit 5 minutes.
5. Use ⅓ cup measure to spoon into muffin tins.
6. Bake 12-15 minutes until starting to brown and not soft when lightly touched on the top.
7. Let cool 2 minutes, drizzle with honey (if desired) and serve.

Enjoy

from

Abby

x x  x

Raw Chocolate Mint Slice

INGREDIENTS:

Base:

2 cups almonds, soaked

6 dates

1 cup cacao powder

1/2 cup desiccated coconut

1-2 tsp unhulled tahini

2 tbsp filtered water

Mint layer 

1 tbsp Spirulina powder/green powder

10 drops peppermint oil

2 cups raw cashews

1/2 cup water

1/4 cup maple syrup

Chocolate icing  

2 cups cashew nuts

1/2 cup maple syrup

3/4 cup cacao powder

1/2 cup filtered water

100g (4 oz.) cacao butter

1/4 tsp tamari

 

METHOD:

Base:

1. Blend all the ingredients in a food processor until combined.

2. Press into a slice tin (10″ x 14″ jelly roll pan).

3. Freeze for 10-15 minutes until set.

Mint choc layer:

1. Blend all the ingredients in a blender or Vita-mix until smooth.

Choc icing:

1. Melt cacao butter in a small saucepan over gentle heat (don’t allow to smoke)

3. Combine all ingredients in a Vita-mix and blend until smooth.

 

ASSEMBLY:

1. Spread mint choc layer evenly over base mixture.

2. Once spread evenly over base, allow to set in the freezer.

3. Once the mint layer has set ( firm when touch) spread the chocolate icing layer over (sprinkle with cacao nibs if desired) and return to freezer until the chocolate icing is firm to the touch.

4. Slice and serve

Nutritional info: The above ingredients are packed with nutrients and antioxidants. They satisfy the sweet tooth without causing a large spike in your blood sugar levels (due to all the good fats and protein component).

 

Enjoy

from

Abby

x x x

Abby Soares

Registered Nurse | Nutritionist | Health Coach

Nourish Holistic Health & Nutrition Ltd

4735311 | 0272766268 | www.nourishholistichealth@wordpress.com | www.nourishhealth.co.nz |