Free food - Nettles are here again!

There is nothing more appealing than food that is free as well as healthy - but what if it comes with a sting?

Although they may seem a little unfriendly nettles are full of vitamins and minerals which are essential to good health including calcium, iron, vitamin A and D.  They are particularly well known for their ability to help the body detoxify as they are a diuretic and help the kidneys release waste.  This is a reason to avoid drinking nettle tea too close to bedtime - but a great reason to incorporate it into a morning routine as you prepare for the day with a detoxifying drink.  They are also anti-inflammatory so may help with allergic reactions such as hayfever.

It is best to harvest them when they are shooting out new leaves which is now (April/May).  Of course it is important to wear rubber gloves or gardening gloves to make sure you don't get stung.  It is also a good idea to avoid nettles on roadsides (to avoid polluted plants) or along the edge of the path (to avoid dog mess).

Here are a few ideas for using your precious shoots!

1. Nettle Tea - Simply add a few sprigs to freshly boiled water and leave to steep for 2-3 minutes.  If you cover with a plate while it cools you will retain all the healing benefits.

2. Green Smoothie - You can add nettles as a green in any green smoothie recipe.  A nice combination is to simply put kiwi, mint, nettle and pear in the blender.

3. Nettle Soup - This is a lovely recipe to keep you strong in the lead up to summer.  

Ingredients

½ carrier bag full of nettles, tops or young leaves
55g butter
1 large or 2 medium onions, finely sliced
1 large carrot, chopped (optional)
2 celery sticks, chopped (optional)
1 large garlic clove, crushed (optional)
1 litre good chicken, fish or vegetable stock
a pinch of freshly grated nutmeg (optional)
3 tablespoons cooked rice or 3 rice cakes
2 tablespoons thick organic cream or crème fraiche
salt and freshly ground black pepper

Method

Pick over the nettles and wash them thoroughly. Discard only the tougher stalks, as the soup will be liquidised. Melt the butter in a large pan and sweat the onion, plus the carrot, celery and garlic if using, until soft but not brown. Add the stock and pile in the nettles. Bring to the boil and simmer for 5-10 minutes, until the nettles are tender. Season with salt and pepper, and with nutmeg if you wish. Puree the soup in a liquidiser with the cooked rice or rice cakes (you will probably have to do this in 2 batches). Return to a clean pan, stir in the cream and reheat, but do not let it boil. Check the seasoning, then serve, garnishing each bowl with a swirl of cream and a generous sprinkling of chopped herbs.
Enjoy!

Josie.x


References:

Nettle Soup is featured in Hugh Fearnley Whittingstall's 'River Cottage Cookbook', published by Harper Collins, ISBN: 0002202042, price: 19.99

http://www.ncbi.nlm.nih.gov/pubmed/19140159

The Benefits of Vitamin D

Vitamin D has been getting lots of press attention recently and new research is being conducted all the time with very positive findings that suggest this may not simply the latest nutritional hype.  Several medics and researchers believe that deficiency is a key factor in today's most prevalent chronic diseases.

Vitamin D is a fat soluble vitamin which is available in 5 different forms but you are most likely to hear about D2 and D3.  Vitamin D2 is derived from plants and is thought to be the most bioavailable form.  Vitamin D3 is derived from animal products and is present in foods such as oily fish, liver, eggs, butter and fortified products.  

Because we can synthesise vitamin D3 in our skin from contact with sunlight, it is especially important that we get outside.  A prescription of lovely foreign holiday springs to most peoples minds - but if that is not feasible then even a bright day in the UK is worth getting out in. Aim for 15 minutes without sun protection factor each day when the sun does decide to show its rays (although spring and summer sun in colder climates is only likely to be warm enough to be sufficient so a holiday is still a fab idea - and what a perfect excuse!).

So,  what are the top 5 reasons to keep on top of your vitamin D intake...?

1. Bone Health

2. Mood Enhancer (particularly with SAD)

3. Reducing the Risk of Cancer

4. Immune Health

5. Cardiovascular Disease


So, if you think you may be deficient after a long winter then consider a supplement to give you a boost and consider taking one at the onset of winter to get you through the darkest days.

Happy Sun Hunting!

Josie

How to reduce your toxic exposure by 90% in 1 easy step!

Organic foods are expensive and often they are not an option financially.  Although choosing organic is the best way to avoid your exposure to pesticides and other damaging chemicals used to grow crops, there is a way to reduce your exposure to these toxins.  

Although all non-organic crops always use some kind of chemical spray, there are some crops which use considerably more.  By avoiding the most heavily sprayed crops or choosing organic versions of this produce you can reduce your exposure to chemical nasties by 90%!  

So, here is the list!

1. Apples (More than 10 different chemicals may be sprayed on apple trees or other vegetable crops 
before harvest)

2. Bell pepper

3. Celery

4. Cherries

5. Imported grapes

6. Nectarines

7. Peaches

8. Pears

9. Potatoes

10. Lettuce

11. Spinach

12. Strawberries



Happy Shopping! :)

Josie

WHO. Pesticides - Children's Health and the Environment. Available from: http://www.who.int/ceh/capacity/Pesticides.pdf.

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Which teas are good for you?

I am a tea lover.  Actually, I am a tea worshipper.  There is never a bad time for tea.  Can you tell I am English?

But, I am a Brit with a difference, because I am not going to be talking about a milk and two sugars cup.  I want to suggest you try some herbal teas, speciality teas and herbal infusions in your day.

I totally understand that herbal tea can feel boring at first, especially when you first make the transition and are used to a sweet, milky brew. However, as you drink more of it and allow your body to adjust to this new tea experience, you may find that it is better than you think.  Occasionally I will have a normal English Breakfast tea at a friends house when there is nothing else around and I still enjoy it (and it would be rude not to).  But, if I am at home I always have a wonderful selection of infusions that make a decision hard and every teatime different.

We are all told caffeine makes tea bad and this is true if you drink too much of it, because it mimics the stress response and unsettles our day and night.  However, small amounts in green tea and other varieties is ok and some caffeine free teas and herbal infusions are so fantastically good for you that we should drink them in abundance.

I am not suggesting you never have your normal tea, that would upset too many people.  But I do encourage you to mix and match your tea throughout the day so you get a variety of healing benefits and calming, cleansing reactions.

Here are my top five Teas/Infusions

1. Tulsi Tea: Holy Basil Tea

2. Yogi Tea/Bright Mood Tea

3. Fresh Peppermint from the Garden

4. Fennel from the Garden

5. Dr Stuarts/Detox Tea

Try some new teas today and eventually you will find a herbal tea that makes you go, mmmmm.  Or, if you think it all tastes like pond water, try fresh ginger in hot water.

Enjoy!

Josie.

 

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How Much Water Should I drink?

We are made up of about 60-70% water and our brains, amazingly, are about 80% water. It makes sense to keep our bodies topped up so that they function effectively. 

Water is necessary to transport nutrients around the body; if you are dehydrated your body cannot function effectively and extract what it needs from your food. Water also lubricates your joints and reduces toxic build up and tension in your muscles, think of it like oil in a car. It allows your digestive system to pass things through neatly and efficiently.  It is also responsible for protecting our bodies against illness by keeping all our bodily functions on form.

So, it makes sense that a lack of water can do the opposite. For a start, your immune system may be lacking. You may be prone to depression because lets face it, when you are tired and droopy things don't seem very manageable. The soft tissues in your body may be functioning poorly and may be prone to injury and its likely you will not be absorbing the nutrients from your food effectively.

Ideally quality filtered water is what you want to be drinking, but something is better than nothing and you do have options.

1. Herbal tea (I can hear you groan) is hydrating for the body. Some of them, honestly, taste really good.

2. You can add water to fruit juice to make it more hydrating, 5:1 is the ideal ratio (1 is the juice not the water!) Be aware that 100% fruit juice is not a very hydrating drink as you need a lot of the water content to process the sugar and carbohydrate. 

Sports drinks and 'sugar free' drinks often contain aspartame and other additives so I recommend making your own sports drinks by adding one part natural fruit juice, a small pinch of organic sea salt and four parts filtered water. Salt helps you suck up water into the body's cells and therefore increases fluid absorption. If you want more carbohydrate as you are doing a lot of exercise, just add more juice! It doesn't have to be complicated.


Josie.








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How to fight the flu season...

The seasons are changing in most places around the globe in November, some transitions being more extreme than others.  Here in Samui the monsoons have hit hard this last month.  Although we are still in shorts and t-shirts here in Thailand, it is the equivalent of winter and everyone is falling ill with colds and flu. 

Whatever your climate, a change in the season hits us all with pressure changes in the air, the temperature shifting and perhaps a rain shower here and there.  This is a time where we have to pay attention to our diet more than ever, our bodies are so susceptible to illness and we are more likely to be huddled in dark places together, with the windows pulled tightly shut (a breeding ground for colds and flu).

So, how do we boost our immune systems in times of change?

We all think of orange juice immediately and load up on Vitamin C tablets, which is a great start.  However, there are loads of other brilliant ways of getting our immune systems impenetrable.  The best one is prevention of your immune system getting low in the first place. The best thing to do is start to get your body strong as you go along. If you were working too hard or partying too long as the winter approaches you are not in a good position to fight back.

Keep Strong As You Go Along - The Tips To Keep You Topped Up.

1. Here comes the green smoothie again, try and get one in every day of the year and your body will always be in a position of strength nutritionally.

2. Super foods.  Spirulina, goji berries...the list goes on. An immune BOOST INJECTION as you approach the cold.

3. Sleep.  We need healing sleep, under no circumstances miss out.  

4. Nourishing grains. Quinoa, brown rice, lentils.  Mix in with soups, dahl, stews and broths. Power food.

5. FRESH FRUIT and VEGGIES in all shapes and forms, some raw, some steamed. 

6. Supplements.  If you work too hard and your diet is lacking, then there is a place for supplementation.  

7. Laughter.  Keep it light, don't let winter blues get you down.  Feeling low is also the immune system's enemy.

8. Stay wrapped up.  I know this sounds obvious, but your Mum was right, keep that neck covered up.  This is maintenance for all seasons, hot then cold is never good, whatever the weather.  Air-con, central heating, it's all playing havoc with our bodies as we go in and out.

9. Balance.  We need an equal balance of work, play, rest, relaxation and spirituality in our lives.  If this is out of whack...good health is hard to achieve

10. Set boundaries at work.  Try to keep your work life balanced - over working is a recipe for a weakened immune system.

Josie

How to start juicing?

Fresh, homemade juices are something I thought sounded like hard work.  When I lived in the UK I started to think about making them. The first thing that came to mind was that I would have to choose and pay for a juicer.  The thoughts usually stopped there; I did not get very far. 

However, when I came to Thailand to work in a detox centre where there was a juicer at my disposal, that first pathetic excuse was abashed with no defence. 

The best thing about juicing is the nutrient density. Imagine trying to eat two carrots, two handfuls of spinach and a stick of celery before you leave the house in the morning?!  With juicing you can fit the abundant goodness of all of these things into one juice as well as having room for an energy boosting breakfast.  A brilliant start to the day!

I have to admit (and no-one can deny) that a juicer is not the easiest piece of equipment to clean first thing in the morning. However, if you rinse it immediately, it really only takes a couple of minutes and is well worth the time.  

All fresh juices are packed with goodness, green veggies are packed with chlorophyll which helps to build our bodies in so many ways - it is the life inside all greens.  Think about energy being taken from the sunlight and creating luscious green life, this energy will give us an extra surge of life too.  Green juice is a delicious way to get a chrolophyll injection.  

Green veggies also supply our bodies with almost all the trace minerals we need as well as live enzymes needed to cleanse and detoxify. 

At a cellular level, your body will thank you!

So, how do you get started? 

Buying a Juicer

When it comes to juicers, you get what you pay for.  I recommend identifying your budget then going online and doing some research.  We are lucky enough now that there are endless reviews and choices at our fingertips.  A slow speed juicer is recommended as it is more gentle and does not heat the produce with a high speed blade.  I think it is best to pick something within your budget and if in the future you want to invest in something better, then you can.  I should add: the more you pay = the less parts there are = the easier the washing up! 

What to Juice?

As with the smoothies, I really think it is good advice to experiment with fruit and veg that you like.  It is good to start with a base of something sweet such as apples, carrots or beetroot and add dark green leafy veg such as kale, spinach or watercress.  Choose a balance you like.  

It is worth paying extra for organic when juicing as you are taking in such a large volume that you don't want an instant hit of concentrated pesticides along with all the goodness.  Again, it comes down to affordability, but do the best you can.  Always scrub veg well and peel any non-organic veg.  

Finally remember to chop all veg according to your juicers preference.  There should be directions which tell you how much your juicer can handle. A juice explosion could be a messy moment.

Below are some ideas to get started with.  You could start really simply with blends like carrot and ginger/apple and celery/cucumber and lime and try some more adventurous blends as you get used to it.

Beetroot Ginger Zinger

2 Beetroots

1/2 cup of Kale

Piece of root ginger to taste

If you decide to do a beetroot juice then do not wear a new white shirt.  I learnt this the hard way!

Pineapple n' Basil

2 Cucumbers

2 sprigs of Thai Basil

1 cups Pineapple

If you cannot access these ingredients experiment with local produce; swap pineapple for apple and thai basil for normal basil. 

All the best for now...Happy juicing.

Josie

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How to live a healthy life.

I used to scoff at those who ate ‘too' well and called them extremists, puritans and, frankly, BORING. However a few problems with my body and an accident involving a long flight of unsuitably placed stairs robbed me of my health and made me sit up and pay attention (well sort of half listen at first).  I am going to share my experiences of healthy living in general, detoxifying the body and ultimately, how to be the best version of you possible, in a way that feels right for you.

A lot of us think we are healthy. We try to eat the right things and do the best we can given our busy lifestyles. But, we still seem to lack energy. There are so many excuses we come up with for feeling less than our best, but 90% of the time it is related, at least in part, to our diets. I am here to help you feel vital and energetic in a few, surprisingly easy, delicately trodden steps. Once your energy levels improve you can start to take leaps and bounds.

We often create an experience of time limitation in our lives, where there never seems to be a moment in the day to do what we want to do and this leads to neglect of our bodies and our diets. It is amazing how often I hear, ’I don’t have time’. What if I told you that it is actually really easy to increase your energy levels by 20% just by making a few simple changes?

I know we all have our forbidden fruits, our treats, our cravings. I think we should have those things sometimes, just not everyday. You should enjoy your food and make health changes gradually…and who knows, eventually those cravings might disappear? Actually, if you do this right (in your own time) I can guarantee they will, perhaps not overnight but when it’s right for you. If over time you choose to cleanse your diet even more, then that is fantastic.

I see this journey as a ladder to health. We climb it gradually at a speed which is right for us. Food really is the key to making us feel better about ourselves emotionally and physically. It is nature’s medicine.

Best Wishes


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