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This is really simple to cook. You can this on a Sunday afternoon so that you can come home on a cold Monday evening, and curl up with a bowl of goodness. Add whatever greens you prefer. I love cavolo nero and broccoli in this recipe.
Nutrition benefits:
Squash is a powerhouse of nutrition. The yellowy/orange flesh of the squash is packed full of carotenoids such as beta carotene. These are responsible for the brightly coloured pigments in plant foods such as tomatoes. They have potent antioxidant and anti-inflammatory properties. Carotenoids can also enhance eye and prostate health. Squash is also full of B vitamins and fibre.

butternut-squash

Miso paste is rich in amino acids which are essential for protein. It’s also high in magnesium, calcium and folate and is a rich source of isoflavones which are beneficial for hormone balancing.

 

Serves 4

Ingredients
2 red onions, finely diced
2 cloves garlic, crushed
2 tablespoons of miso paste

2 x 400g cannellini beans

1 x large butternut squash, de-seeded and diced with the skin on

1 x litre of vegetable stock (Bouillon is good)
Bunch of Cavolo Nero, roughly chopped
Broccoli head cut into small florets
Sea salt and black pepper
To make

  1. Heat a little olive oil in a pan and add the onions and garlic. Cook gently for about 5 minutes.
  2. Add the miso paste, beans and chopped squash.
  3. Add a little of the vegetable stock and bring to a gentle simmer. As the stock reduces, keep ladling in more stock so it doesn’t dry out. The starch from the beans will ensure the stew has texture.
  4. After 30 mins or so, the squash should be tender and cooked. Prick with a fork to test. There should be enough liquid still in the pan.
  5. Add the greens (Cavolo Nero and Broccoli) and allow them to cook gently for about 5 minutes until tender.
  6. Season with salt and pepper.

Ladle curry straight into serving bowls and enjoy.

Written by Daniela Barbaglia – Dip NT mBANT – Nutritional Therapist

If you’re interested in a nutritional consultation with Daniela, please contact the clinic on 01273 321133 to book your appointment.

Start the year with the right support to take you in the direction you desire.

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Often we look to ‘detox in January’ as a way to kick-start the new year with a healthier attitude, usually in knee-jerk response to the over indulgences of the festive period.  Detoxing can be a great way to re-boot the system, however the optimal times to detox the body are in fact in spring and autumn.

January is often viewed as a difficult month for many people. Following the merriment, social whirls and sparkle of December, the days of January are in comparison, often cold, dark and gloomy, and spring can still feel a long way off. Imposing a strict regime of fasting and/or a diet of raw vegetables and water doesn’t always feel like the kindest thing we can do to ourselves.

Most people carry a heavy toxic load due to negative lifestyle habits, pollution, stress and a lack of good nutrition. These toxins accumulate in the body and can eventually lead to the development of degenerative diseases. It’s advisable to avoid harmful dietary and lifestyle habits before starting a detoxification programme to ensure that the release of toxins is not too rapid for the liver to cope with. One of the reasons why detoxing in January is not always the best time.

 

If you truly want to transform your health and your body, you’ve got to be dedicated to consistent lifestyle changes so I advocate a gentler approach in January after hedonistic December. Here are some simple steps to ensure you nourish yourself, body and soul, and still feel lighter, cleaner and more nutritionally balanced in January:

ginger-honey-lemon-tea

  • Start the morning with a mug of hot water, add the juice of one lemon and grated fresh ginger. Give yourself a little time to wake up before breakfast with this refreshing drink. It will rehydrate you after a night’s sleep and your liver will love you for it.

 

  • Opt for a bowl of warming porridge for breakfast, add chopped berries and a handful of pumpkin/sunflower seeds. If you’re not keen on porridge, swap this for sugar-free muesli with a good dollop of natural probiotic yoghurt (I like Yeo Valley), beneficial for your gut flora.

 

  • Swap cold salads for warming bowls of homemade soothing soups, hearty stews and casseroles. (See recipe). Warming recipes, made from whole foods help to provide us with sustenance on cold winter days and strengthen the immune system.

 

  • Cut down on caffeinated drinks such as coffee, tea and fizzy drinks. These will dehydrate the body and also deplete the body of vital nutrients. Instead choose herbal teas such as nettle or fennel which are soothing on the digestive system and also great for the liver.

 

  • Make January 2016 the month you drink more water! The body is made up of 70% water and needs at least 8 glasses a day to keep it hydrated. Water also helps the liver and kidneys to flush out toxins but it is vital to every bodily system and function, including carrying nutrients and oxygen to the cells, lubricating joints and protecting the body’s tissues and organs.

 

  • Avoid all processed foods and reduce your intake of meat, dairy and sugary foods. This will give your digestive system a well-earned break.
  • Eat plenty of seasonal root vegetables, including sweet potatoes, pumpkins, turnips, potatoes and parsnips. Steamed dark green vegetables are also a great option (kale, cavolo nero and cabbage are just some good choices).

 

  • Warming spices such as cinnamon, ginger and cardamom are ideal additions to your winter recipes and can perk up most dishes. They’re wonderful in currries and also stir-fries.

 

  • Go for raw nuts, seeds and avocados to get essential healthy fats. These will slow down your digestion, keep you feeling fuller for longer and give you more energy. Chia seeds are also good – full of Omega 3 and protein.
  • All wholegrains are nourishing and are essential to provide fibre which aids digestive health and promotes regular bowel movements. Try brown rice and oats but also experiment with millet, amaranth and quinoa.
  • For protein, cut back on red meat and eat more pulses including soy beans, chickpeas and lentils. If you want to eat meat, keep it light with organic chicken or fish.
  • Avoid fruit juices which are high in sugar but ensure you eat plenty of whole fruit – berries, pears, plums and apples are good choices at this time of year.

 

  • Make moving your body a daily requirement, even if it’s just a walk at lunchtime. High energy workouts are good too, but walking, yoga and pilates will have a more calming and restorative effect on your body.

 

  • Take time to be still and reflect on the year ahead – full of possibilities. Nurture your dreams and aspirations. Seek out motivational speakers on YouTube, keep a journal or try something different, even if it’s a new ingredient that you’ve read about.

 

  • Nourish your soul in the evenings with a good film, an absorbing novel, a cosy chat with a good friend, or a restorative soak in a bath, surrounded by candles and music.

 

 

Keeping your spirits up in the dark days of January can be hard and it might feel all too easy to slip into negative old patterns, including destructive eating/lifestyle habits. But if you start to follow some of these principles throughout January, your body and mind will thank you.  And you’ll be in a much better place physically and mentally to start that detox come Spring!

Written by Daniela Barbaglia – Dip NT mBANT – Nutritional Therapist

If you’re interested in a nutritional consultation with Daniela, please contact the clinic on 01273 321133 to book your appointment.

Start the year with the right support to take you in the direction you desire.

It’s a busy time of year for us all, Spring seems too far away still and your best post-Christmas intentions have faded, leaving you reaching for something sweet and stodgy to lift your mood. But are you trading a short-term energy boost for long-term health issues?

Sugar-Rollercoaster

Sugar now accounts for a fifth of our total calorie intake. The amount of sugar added to everyday foods like ketchup, dressings and tins of beans has doubled over the past 30 years. What’s more, the food industry hides its cheaper, sweeter sugar alternatives behind scientific-sounding names like high-fructose corn syrup, sucrose, dextrose, maltose and hydrolysed starch – and then stuffs them into low-fat alternatives to make them taste better. It’s no wonder we’re walking blindfolded into sugar addiction.

Just why is sugar so addictive? 

Certain chemical reactions take place when we consume sugar. All sugars (honey, syrups included) are “fast releasing” and have the highest glycaemic index (GI); a unit of measurement which tells you the effect a particular food’s carbohydrate has on your blood sugar level.

When your blood sugar level increases, the hormone insulin is released into the bloodstream to remove the glucose (sugar). Some goes to the brain and muscles to be used as energy, but any excess goes to the liver where it’s stored as fat, causing weight gain. Insulin is known as the fat-storing hormone.

White bread, pasta and rice are also fast-releasing carbohydrates. This means they’re quickly digested, causing a sudden and rapid rise in blood sugar levels. The subsequent release of insulin can then cause a sudden drop, leaving you tired, lethargic and more likely to reach for the energy boost of another fast-releasing food like chocolate or cake. And so the craving cycle begins.

 

Constant peaks and troughs in blood sugar levels can wreak havoc, causing symptoms such as irritability, poor concentration, dizziness, forgetfulness, excessive thirst, crying spells, insomnia and night sweats. Over time, your body becomes less responsive to the continual peaks in insulin levels and this can cause long-term, serious health problems such as type-2 diabetes and obesity.

sugar_n

In addition to this, cheap sweeteners like high-fructose corn syrup (used in everything from cakes to soft drinks) suppress the action of leptin, a hormone that lets your brain know when you’re full. Sugar also depletes your stores of vitamins and minerals, and an excess of glucose has been implicated in anxiety, depression, eating disorders, fatigue, learning difficulties and PMS.

How to break the sugar craving 

If it feels like your sugar cravings have spiralled out of control, give these suggestions a try and watch your energy and focus return, your waistline shrink and your mood improve. Recognise that the human body naturally craves carbohydrate for fuel, but respond to these cravings with slow-release foods found in whole grain breads and cereals and sweet vegetables like carrots, beetroot and sweet potato. Carrot sticks are a great snack to have on hand. They’ll give you a little sweetness, but not too much of a hit.

  • Take a week or two to monitor when the cravings hit. If it helps, jot down your ‘trigger times’. What are the cues – stress, boredom, emotional downers or the need for a distraction?
  • When you notice a craving, think about what you need or do not need to eat at that moment. Are you actually hungry? Can you fulfill the need by having a hot drink, a quick walk, or by drinking more water?
  • Eat at regular times, including quality protein in the form of lean meats, nuts, beans and pulses at every meal.
  • Keep a handful of nuts at hand – almonds are perfect – for times when you feel your energy dropping and need a boost.
  • Sour foods such as lemons, plain yoghurt and fermented foods can curb sugar cravings.
  • Try adding Cinnamon which is a natural sweetener. It balances blood sugar levels and also has potent anti-inflammatory properties, being especially good for joint pain, irritable bowel syndrome, and all types of skin problems (eczema, psoriasis, and other inflammatory skin complaints).
  • Consider a chromium supplement, which can help get blood sugars into a healthy pattern – but speak to a nutritional therapist about this first.
  • Substitute white or brown sugar for a natural sweetener such as manuka honey – this is closer to nature and contains antibacterial properties. (It is however, still a simple sugar, so be mindful of amounts. Don’t be fooled by brown or raw sugar, it’s simply refined white sugar with molasses added).

 

Once you’re back in balance you may find that sugary foods no longer appeal. But if you do indulge once in a while it will be from a place of pleasure, rather than addiction.

Written by Daniela Barbaglia – Dip NT mBANT – Nutritional Therapist

If you’re interested in a nutritional consultation with Daniela, please contact the clinic on 01273 321133 to book your appointment.

Start the year with the right support to take you in the direction you desire.

Merry Christmas from the Coast Team

At this time of year we can stretch ourselves so thinly, trying to see everyone and get everything done while indulging in a lot of overly rich foods and and alcohol. Then we wonder why we get ill. Our poor bodies can only cope with so much. So pace yourself. Give yourself enough sleep; drink plenty of water and find the time to pop in for a treatment with either Wayne or myself; you could even indulge in a massage!

Here are our opening hours over the Christmas holidays:

  • Wed    Dec 23rd – 10am – 7pm
  • Thurs Dec 24th – closed
  • Fri       Dec 25th – closed
  • Sat       Dec 26th – closed
  • Sun     Dec 27th – closed
  • Mon    Dec 28th – closed
  • Tues    Dec 29th – 10am – 7pm
  • Wed    Dec 30th – 10am – 7pm
  • Thurs Dec 31st – closed
  • Fri       Jan 1st – closed
  • Sat      Jan 2nd – closed

Then back to normal.

We would like to thank you for choosing us to help you with your health needs during 2015 and we look forward to helping you in the New Year with your further health goals.

 

 

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Coast Clinic

01273 321133
Tuesday: 10am - 7pm, Wednesday: 2.30pm - 6.30pm, Friday: 3pm - 7pm, Sat: 9am - 1pm