June 2010

What are Chia Seeds?

There’s a new superfood that you’re likely to start hearing a lot more about, called Chia Seeds. While you may be unfamiliar with Chia, you are probably aware of the health benefits of flax seeds. Chia Seeds are nutritionally superior to flax, are the richest source of omega-3 fats from the vegetable kingdom, tastes better and stores and remains fresh for longer.

Chia seed is an ancient superfood that is currently experiencing a wonderful renaissance. A member of the sage family (Salvia Hispanica), these little black and white seeds were once a staple of the Incan, Mayan and Aztec cultures, who considered it to be a sacred food, along with the Native Americans of the southwest. The first record of Chia’s human consumption is 3500BC, and by 1500BC it had become a major cash crop in Mexico.

Chia is actually the Mayan word for strength. The seeds were used by these ancient cultures as mega-energy food, particularly for their running messengers, who would carry a small pouch of them.

Why would you want to eat Chia Seeds?

Chia is a highly-nutritious food and said to have:

- 2 times the protein of any other seed or grain,

- 5 times the calcium of milk, plus boron which is a trace mineral that helps transfer   calcium into your bones,

- 2 times the amount of potassium as bananas,

- 3 times the reported antioxidant strength of blueberries

- 3 times more iron than spinach

- copious amounts of omega-3 and omega-6, which are essential fatty acids

Dieter’s dream food

Chia has been called a’ dieter’s dream food’ because when added to foods, it bulks up the stomach, displacing calories and fat without diluting the flavour. This means that you can eat a typical serving, yet only consume about half the calories that might have eaten, because the food has been bulked up with Chia. PLUS, you get a bellyful of nutrient-rich superfood goodness, which hydrates and sustains!

What are further benefits of eating Chia?

- Provides energy

- Boosts strength

- Bolsters endurance

- Levels blood sugar

- Induces weight loss

- Aids intestinal regularity

Chia slows the impact of sugars on the system, ‘Chia Gel’ creates a physical barrier between carbohydrates and the digestive enzymes that break them down, which slows the conversion of carbohydrates  into sugar. That means the energy from the food is released steadily, resulting in more endurance. This is clearly of great benefit to diabetics in particular.

Whole, water-soaked Chia Seeds are easily digested and absorbed. Their tiny dinosaur-egg-like shells break down quickly. They feel light in the body, yet energising. Their nutrients can be quickly assimilated into the body.

Chia Seeds bulk up, then work like an incredible digestive broom, sweeping through the intestinal tract, helping to dislodge and eliminate old accumulated waste in the intestines. Many people find their stools also become more regular once they eat Chia.

Chia can be used in so many kinds of recipes – savoury, sweet, it works with anything. You might want to try them in salad dressings, cookie mixtures, smoothies, crackers, ice creams, juices and so on.

Chia seed protein contains no gluten. This makes it ideal for anyone with a gluten sensitivity or simply wanting to find a replacement for gluten-containing grains like wheat, barley, rye and oats.

How to use Chia Seeds

The most common way to eat Chia is to first soak the seeds. They can very rapidly absorb a large amount of liquid, between 9-12 times their volume, in under 10 minutes.

Basic Chia Seed Gel

To make a basic Chia gel, simply add 1/3 cup of seeds (2oz) to 2 cups of water. Stir the mixture well, to avoid clumping, and then leave it in your fridge, in a sealed container. This will yield around 17oz of Chia Gel. You can begin to eat the gel almost immediately if you like. Just 10 minutes is enough time for the gel to be formed. More of the nutrients will be easily accessible after a few hours however, so it’s ideal to make up a batch and leave it in the fridge, where it will stay good for about three weeks.

Then you can just reach into the fridge and take out some of the ready-made gel whenever you need it. You might add it to smoothies, mix it with salad dressings, puddings or breakfasts, or simply take it by the spoonful.

As mentioned above, Chia will absorb anything; it doesn’t have to soak in water; you could try soaking it in things like apple juice for example. That way, the intense sweetness of the apple juice is also offset by the Chia and it tastes delicious. You can also blend fruits; for example bananas, raspberries, strawberries, then stir the Chia into that mixture. Again, the longer the seeds are left to soak, the more their nutrients will be readily available to you, yet you could easily eat a meal like this 10 minutes or less after preparing it.

Now available in the UK

Chia hasn’t been available to buy in the UK – until now. Nutri-Health now stocks Chia Seeds. For just £5.95 you can purchase 250g. Because Chia is a very reasonably priced concentrated food, you’ll find that a 1/3 cup of dry Chia Seeds (2 ounces) makes about 17 ounces of Chia Gel!

May 2010

Can’t concentrate? Lethargic? Have A Glass of Water. Right Now.

It’s the most essential element in our lives – only oxygen beats it on the scale of necessities. Without water the human body cannot survive for more than a few days, and yet we take it so much for granted in our modern Western way of life. It’s there, on tap, most of the time – and when it’s not we become outraged that our gardens can’t be watered, and our cars can’t be washed.

The understanding of the fundamental importance of water to the human body has been lost, and that’s why so many of us have trouble getting enough of it into our systems! We’ve forgotten how vital it is.

Many people don’t think they need to worry about dehydration. They associate it with the dramatic ‘acute’ form, which occurs if you are stranded at sea with no water source, or lost in the dessert, gasping for water. They don’t realise that there is a chronic (long-term) form of dehydration that does not have the swift and intense effects of the acute form, but which is still damaging to the underlying health and fitness of the human body.

Chronic dehydration is widespread today – particularly in our ‘heavy’ industrialised, electronically charged world, and it affects everyone who is not drinking enough water. Even being mildly dehydrated over a period of time can seriously effect your energy levels and concentration.

Water Facts:

• The average human body is composed two-thirds of water. That’s very nearly 70% of you. In other words, you are water all the way from the floor up to your armpits – about 10 gallons on average!

• Your bones, part of the hard, unbending frame that holds you up, are still approximately one-third water.

• Your brain, the bit that tells your whole body what to do, how to think, create, love, laugh and choose – is 85% water.

• Your blood is 90% water.

What does water do for me?

• It helps to regulate your body temperature – the most obvious indication of this is that when you get too hot, you sweat. Droplets of water are pushed out through your skin, where they evaporate. As they do this, they take heat from your body, and cool you down.

• Water allows your body to transport, use and get rid of all kinds of substances:

- it helps to flush out excess salt and toxins

- it allows nutrients to reach the organs that need them

- it allows your digestive system to operate efficiently and regularly.

• It’s a huge constituent of your blood, which carries oxygen from your lungs, through your body, and then cleans out the carbon dioxide residue, taking it back to your lungs for you to breathe out.

• Water helps to lubricate your joints and keep your skin hydrated and healthy.

Here are a few clinical symptoms of dehydration, with an explanation of how lack of water affects the body:

• Headaches and lack of concentration: As it says above, your brain is 85% water – depriving your body of water directly affects the brain and all its functions. Thinking, creating, concentrating – they all become more difficult. If you have a headache, drink a glass of water as a key remedy. It may be all you need.

• Tiredness & lack of energy: Dehydration of the tissues causes enzymatic activity to slow down. Put simply, this means that the biochemical reactions throughout the body slow down, and you won’t have as much energy as you should.

• Constipation: When chewed food enters the colon, it normally contains too much liquid to allow stools to form properly, so the wall of the colon absorbs the excess and recycles it. In cases of chronic dehydration, the colon is triggered into absorbing more water, for use in more important bodily functions. The result is dryer, harder stools, leading potentially to constipation.

• Digestive Disorders: Lack of liquid also causes imbalances in the secretion of digestive juices which can affect how efficiently the nutrients in your food are absorbed.

• High and Low Blood Pressure: Blood has a high water content, and lack of water in the body can affect the viscosity (thickness) of the blood. Thicker blood is harder to pump, putting a strain on your heart and raising your blood pressure. Severe dehydration can actually lower the volume of blood in the circulatory system, which in turn leads to low blood pressure. Exactly how dehydration affects this delicately balanced system depends on a number of factors, but needless to say, it’s never good news.

• Excess Weight and Obesity: We may eat too much because we crave foods rich in water. The thirst reflex is often confused with hunger, and simply drinking a glass of water 20 minutes or so before meals can help to stop you over-eating

• Eczema: Your body needs enough moisture to release quite a lot of perspiration during a 24 hour period, which is necessary to dilute toxins so they do not irritate the skin. Lack of water means that toxins are pushed out onto the skin in higher concentrations, potentially allowing them to cause skin rashes and irritations.

• Cholesterol: Dehydration can lead to a lack of liquid inside the body’s cells. One of the results of this is that the body tries to stop the loss by producing more cholesterol, and that’s definitely a side-effect to avoid.

• Cystitis, Urinary Infections: If toxins contained in urine are not diluted enough, they attack the urinary mucous membranes which in turn can cause painful infections and sensitivity.

• Rheumatism: Dehydration increases the concentration of toxins in the blood and cellular fluids to abnormal levels. Pain can then increase in proportion to the concentration of the toxins.

• Premature Aging: The body of a newborn child is composed of 80 percent liquid, but this percentage declines to no more than 70 percent in an adult and continues to decline with age. Chronic dehydration will lead to your skin looking older than it is, as it loses condition and elasticity.

Hopefully you’re beginning to understand why it’s so important to drink the recommended two litres of water every day. It really is your body’s most essential fuel, and not drinking enough can cause more problems than you might realise.

How does the body lose water?

You lose water at the rate of around 2-3 litres every day through your skin, especially when you take exercise and visibly sweat, urinating and every time you breath out. If you breathe onto glass, especially in cold weather, it mists up because of the warm water vapour you’re expelling.

Your body doesn’t hold extra stores of water, like it does with fat, so you need to replenish the water that your body loses every day. That’s why you can only survive for a few days without water to drink.

How to Make Drinking Water a Joy – NOT a Chore!

• Understanding what water does for you is a great start! Knowing how good it’ll be for your body and how great you’ll feel can really help you to choose to drink more water. After all – isn’t it great to be hearing someone say that you need to be putting more of something in, rather than all that cutting down, or cutting out?

• It is best to drink water in between meals, and a glass 20-30 minutes before you eat is ideal. While you are eating a meal, sip small amounts of water as you don’t want to dilute your digestive juices and slow down your digestion. This is also why it’s recommended that you do not drink after eating for, ideally, a couple of hours.

• You need to spread your intake of water out during the day – start by drinking a glassful in the morning, before breakfast – one down already! Downing two litres in a short time will do you no good at all, in fact it can be harmful. It doesn’t give your body time to absorb and use the liquid you’re putting in, and it can overload the kidneys and make you ill. It’s really important to get a rhythm going so that you are steadily replenishing your water stocks.

• You’ll need to be quite deliberate about your intention to drink more until it becomes habit. Plan your day if you need to, bearing in mind the advice about when is best to drink – you know your routine, when will be a good time to get yourself a glass of water? When is it really quite difficult to? Do you need to fill up a bottle ahead of time? Plan ahead so you don’t find you’re behind. If it suits you, draw up a chart and tick off the glasses as you drink them! Whatever works for you, do it.

• If you’re office or home based, do you have a favourite glass, one the ‘feels’ or looks good? Find or buy one that appeals to you and that holds about 250ml. Then, during the course of the day, drink 8 glasses from your chosen vessel. Maybe buy two, and have one at home and one in the office.

• If you are active and moving about, get yourself a bottle that holds 500ml of water and make sure you can replenish it during the day.

• The purer the water you drink the faster it’s absorbed by your body and the better it can perform the many tasks it is needed for. Aim for optimum hydration by following these guidelines:

- Avoid carbonated water. The carbon used to add the bubbles can cause gas and bloating, which is not the result you need from your water intake.

- If you do like to drink bottled mineral water, please try to avoid chilling it as the shock to your system caused by cold water is also not good for your body.

- Coffee, tea, alcohol and won’t count towards your 8 a day. It’s well known that alcohol dehydrates your body, and so do coffee and tea. The hydrating effect of the water in the drinks is compromised by what goes in with it!

- Fizzy, sweet drinks also don’t count. All that sugar and gas are not designed to give you optimum hydration!

• There are some good alternative ways to increase your water intake, especially if you prefer warm drinks. Herbal teas are very good, and try drinking warm water with lemon to refresh your system.

• Although we do get a proportion of our water intake from food – fruit, vegetables and salads which are high in liquid content, the body has to work at extracting that liquid, and it isn’t the same as drinking pure unadulterated water.

The very best for you is that you achieve the optimal intake of water, drinking it in a condition that slips into your body most easily and does its best work for you.

When you fully appreciate what water does for you, you can begin to form a new, relationship with it which will turn drinking water into a joy and not a chore!

April 2010

Spring is here! Maximise the energy boost it gives you by trying this tasty chocolate shake…

Spring has truly sprung, we’ve just had the Equinox, which is the first day of the Season of Spring and the clocks went forward too, which means we have some lovely long, light evenings coming up.

It’s time to wake up out of the winter snooze, shake off the hibernation and feel more energetic and purposeful. Spring cleaning is indicative of this time of year; clearing out cupboards, blowing out the cobwebs and opening windows is so refreshing. It may even mean a move of house or a new job. Spring is all about the creation of new ideas and then generating the energy to make them happen!

It’s been a long, cold and very wet winter – if you are still feeling sluggish and need some help to shake off the duvet – if you’re just a little less raring to go, how do you fancy an energy boost?

We at Nutri-Health are delighted to be able to show you how easy it is to make a delicious raw chocolate shake that can truly boost your mood, and your nutrition! Take a look at our video clip to see just how easy it is….

Warmer weather can see us changing the types of foods we eat, and it can be a great time to try out some new and different foods, especially if they can truly help to warm us up to the summer with some sizzling nutritional goodness.

Check out the range of healthy, organic Trail Mixes in our shop, along with our raw chocolate bars, goji berries, superfood range, nutritional supplements and detox products.

March 2010

10 Easy Ways To Incorporate Superfoods Into Your Diet

Superfoods are fantastically nutritious, surprisingly delicious and actually really easy to use.

Here are some accessible ideas for you to incorporate into your daily diet.

1.    Barleygrass is a powerful superfood containing 18 different amino acids and it is also a superior source of vegetarian protein.  Barleygrass is packed with a variety of vitamins and minerals, including: Beta Carotene, Folic Acid, Vitamin C, Vitamin E, 5 different B Vitamins (including Vitamin B12), Calcium, Iron, Magnesium and Phosphorus.  A teaspoon or two of Barleygrass powder in a glass of water first thing in the morning is an excellent way to wake and alkalise your body. It’s also used as a great tonic and ‘pick me up’. A cheeky teaspoon of Barleygrass sits well in any smoothie and can be surreptitiously sprinkled onto salads and vegetables.

2.    Grab a hand blender – mix together a small tablespoon or two of Raw Cacao Powder, the same of Maca Powder and half a teaspoon of Ashwaganda. Blend them into a large glass of water along with a banana and you’ve created a delicious, nutritious and energising breakfast or snack. You will be amazed at how long these superfood ingredients will keep you going. Great for kids too as they contain Calcium and Iron among other vital nutrients!

3.    Sprinkle Shelled Hemp Seeds over any meal – sweet or savoury. They are packed with essential fatty acids and amino acids. Also a great vegetable protein.

4.    MSM Crystal is a naturally occurring form of the mineral sulphur, which is known as the ‘beauty mineral’ – but it does taste bitter! Best spooned into a glass with some juice or water and drunk quickly. It’s absolutely worth it though – skin, hair, nails, and joints all benefit.

5.    He Shou Wu is a Chinese ingredient that has long been associated with vigour and longevity. Half a teaspoon tastes delicious with a tablespoon of Raw Cacao and Maca in water or rice milk – you can even add a banana if you want something more substantial. Just blend together and enjoy.

6.    A good salt is actually beneficial for you as it contains important minerals the body needs. The highly processed salts found on supermarket shelves do not have the required mineral content, whereas a natural Himalayan Rock Salt, for example, contains over 80 minerals. Just use sparingly and appropriately.

7.    Goji Berries are brilliant. Eat straight out of the packet, sprinkle onto desserts, cereals and even salads. Soak for a plumper juicier Goji experience or pop a few into your herbal tea and eat them afterwards. They are highly nutritious and great for all the family to enjoy.

8.    Bee Pollen is an interesting one as the name is a misnomer; it’s actually the pollen that is produced by the flowers and collected by the bees! Bee Pollen contains every single known nutrient the body needs, including essential amino acids, minerals and vitamins.  Bee Pollen is particularly high in B vitamins and is an excellent source of vegetarian protein. Eat off the spoon for a sweet honey taste or sprinkle into any smoothie, cereal, or dessert. Children love it!

9.    Spirulina is a dense green powder with a strong flavour, so start by mixing half a teaspoon into water and drinking, then build up to a whole teaspoon. Add to any smoothie, or into a salad dressing with olive oil, lemon juice, Himalayan rock salt and a little honey.

10.    Packets of Trail Mixes and Raw Chocolate bars are excellent superfood snack choices. They are completely delicious and totally good for you. Just open and eat – it couldn’t be easier!

Get in touch to let us know how you get on with these ideas to incorporate Superfoods into your diet, or if you have any questions.

February 2010

Dawn Rising – the inspiration behind Nutri-Health and winner of Extraordinary Woman in an Organisation Award 2009

I have worked with Nutri-Health for about 11 years now, and it’s hard to believe that my first job for them was stuffing envelopes!

Over the years I have seen Nutri-Health transform itself from a global multi-level marketing company to a health and wellbeing online shop; a portal of well researched information and products with the intent to encourage and support people in taking care of their whole wellbeing – helping them to be the best version of themselves they can be.

I struggled for many years with my own weight and health issues. I remember feeling deeply unwell, but with nothing obvious to indicate any illness – there were no spots, no temperature and no physical signs. I just felt bloated, overweight and thoroughly unhappy with myself.

So how did I turn myself around? I went through a massive learning curve. I was open to trying out new foods, ideas and philosophies; in fact, I adopted a whole new lifestyle. I was willing to recognise old bad habits that no longer served me well and swapped them for new ones that did – I took action and changed things!

The rest, as they say, is history. As a result of my new-found healthy lifestyle, I am now truly thrilled to be in a position where I own Nutri-Health and am constantly looking at ways in which I can help people banish their old bad habits and lead healthier lifestyles, such as the Boot Camp Blog.

I am also CEO for Intelligent Health Solutions, aimed at corporate wellbeing, and am very proud to have worked with a top TV nutritionist, for whom I devised a hugely successful online health and wellbeing programme.
Now, I feel very lucky to have a job that is aligned with what I really want to do, help people to help themselves, and health is a fundamental part of that. The stronger, more alive and vibrant we are, the more we can enjoy life – all of it. Happiness is our birthright.

---

Nutrihealth – Aug 09

In 2006, we had a Raw Magic shop in Brighton’s Laines. It only lasted a year, but we had a wonderful time, introducing people to the wonders of superfoods, particularly raw chocolates and cakes! Some people came in and knew exactly what they wanted, but most people came in wide-eyed and curious, with lots of questions. Time and time again, people would ask, “What are goji berries good for?”, “How do you take maca?” and “What exactly is Etherium Gold?” So I had a really good idea of what people wanted to know, and my knowledge grew rapidly because if I didn’t know the answers to someone’s questions it was my job to find out.

That was a lot of what inspired me to write Raw Magic, the world’s first superfood recipe book, published by Rawcreation in 2008. I wanted to steer people away from the idea that superfoods could only be consumed in smoothies or “energy balls” (truffles usually made with dried fruit and nuts or seeds). I believe that if we want to incorporate superfoods into our diets successfully, we need to learn how to add them to our existing menus. It’s got to be easy: if a new habit is too much effort then we are much more likely to give up on it sooner rather than later.

Breakfast is the best place to start. Superfoods can be very energizing, so if you don’t want to be up all night, best not to take them in the evening after about 8.0. On the other hand, if you’re going to a party, a superfood smoothie before you go out is just the thing to make sure you’re the life and soul of the party and the last one left on the dancefloor!

If you have cereal for breakfast it’s very easy just to sprinkle some superfoods on top. It’s a good idea to make the switch to a non-dairy milk if you haven’t already. Good ones to try to begin with are bee pollen, cacao nibs, goji berries and maca. You only want a teaspoon or so of each, and I wouldn’t have more than two or three at once. With superfoods, it’s very hard to recommend a dosage: it is so dependent on your lifestyle and your own particular needs. For instance, if you are the mother of a toddler who’s going to be running around all day, doing shopping and housework, you’re going to need more physical energy than someone who’s doing an office job. If your day job is mentally rather than physically demanding, if you’re an accountant for instance, than you’re going to suit blue-green algae more, which is very good for the brain.

Maybe you don’t like cereal and prefer toast. That’s a bit harder, but you could still make a nice raw chocolate and maca dip to spread on your bread, or perhaps some hemp cream. Or even better, you could replace the toast and give the wheat a miss completely. Try a smoothie made with bananas and fruit juice and extra superfoods and healthy oils. If you’re not a breakfast person at all, do like I do and make some hemp or almond milk to drink during the morning and put your superfoods in that. It’s surprisingly easy to make your own milk, and only takes a few minutes. There’s a recipe below to get you started, or if you’ve time, watch the video clip for even more ideas.

For snacks between meals, superfoods are also easy to incorporate. Raw Living make a range of trail mixes which are as nutritious as they are delicious. Or you can make your own by mixing cacao nibs or bee pollen with your favourite dried fruits. If you’re feeling inspired in the kitchen, there are dozens of recipes in Raw Magic for exciting fudges, chocolate and cakes, all of which make incredibly satisfying snacks.

Lunch again should be fairly straightforward. Whatever you’re having, it’s usually possible to sprinkle some blue-green algae on (1/2 tsp is plenty) without effecting the taste too much. Hulled hemp is another gorgeous sprinkle to add to most meals, and if you don’t mid the taste, try using a seaweed sprinkle like Nori flakes or the Clearspring Atlantic sea salad. Barleygrass is another good one: it has quite a pleasant taste and is easily stirred into soups or dips.

If you’ve managed to get two superfoods in your breakfast, one in your lunch and another in your snack, you’re doing great! I think that’s enough, and I wouldn’t really advise taking more than four in a day, not to begin with anyway. Superfoods are all foods that blur the line between food and medicine, and with plants that have such profound healing and rebalancing effects, you don’t want to take too many at once or your detox symptoms could get quite intense!

Superfoods such as Aswaganda, Maca, Hulled Hemp, and Raw Chocolate are available in the Nutri-Health Shop

Golden milk

Golden milk makes a grounding, filling, energising, and balancing breakfast. Guzzle it all down at once, or make it last all morning – your body loves Essential Fatty Acids to oil your machine first thing.

Makes 4 glasses
Takes 5 mins, with 1 hr pre-soaking
You will need a blender

2 tbsp flax seeds, soaked 1-2 hours
1 lemon, juiced
2 cm root ginger
1 litre purest water available
1 tsp lecithin granules
1/4 tsp ashwaganda powder

Soak flax seeds in a little water until they become gelatinous. Juice the lemon, chop a chunk of ginger, and throw everything in the blender. Whizz up for a minute, and enjoy!