2017 poison into 2018 medicine

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Today is the last day of 2017 and I also believe that it’s really important to reflect on our year before we begin a new cycle on the 1st of January.

My biggest lesson this year was how truly detrimental chronic stress can be as I experienced it first hand.

When you lead a relatively healthy lifestyle , you think you figured what to eat, what exercise to do and what supplements to take – you kind of think it’s going to be OK. And you might even start to feel invincible. I certainly did. I ran 4 half marathons in the last few years, had 2 jobs (including starting my own company – nutrition practice and collaborating with SuperWellness Nutrition), I had a very busy social life as well as volunteering and participating in my Buddhist activities.

Work hard, play hard – does it sound familiar ?

It wouldn’t be such a big issue had we found balance – leaving time to relax, recharge, recuperate. However, if we miss this very important point – and it’s missing for a long time – our body will show us warning signs – maybe quite subtle ones first and then these signs might get louder, until we can’t ignore them any longer.

Even though I thought I had it all figured – I was missing this very important point – and for 6 months this year I had no chance to rest and relax. After a long day’s work and other activities- more worries and fear were waiting for me at home.

After 6 months – just before a week’s holiday all the pressure manifested as panic attacks.  If you had one, you know how scary it feels, it can literally feel like you’re having a heart attack and dying. It makes you numb. And you feel out of control. I’ve been seen by doctors and twice by paramedics as well – physically everything was fine. But I knew this time that something had to be done.

The good thing is, there are so many tools that can help. And this is certainly a condition that will make you want to do those changes. No one wants to feel like this every day. And no one has to either.

I am lucky to have other tools like functional testing available- so I did an adrenal stress test to see what’s going on on a hormonal level. The results were shocking but not surprising at all. My night stress hormones were as high as during the day – this was another sign to do something about it.

I started to work with my functional medicine mentor (thank you), a fantastic counsellor (thank you), I started yoga therapy (thank you), I incorporated a lot of mindfulness techniques in my life, yoga nidra, journaling. (thank myself too)

I looked at all the possible tools that people have used and tried them all. I stuck with the ones I could incorporate in my life. I learned to understand my feelings and the triggers and slowly I got my life back.

I replaced my running with a yoga practice, late nights with early mornings, watching telly with reading and sleep meditations.

While I was experiencing these symptoms and was working through them – I already knew that this illness has a much more profound meaning.

I shared my struggles with friends and colleagues and learned about so many of them also suffering from anxiety and panic attacks. I realised that this chronic condition has sneaked into our lives and we might feel embarrassed sharing it with others. We fear the stigma and the label of having mental health problems.

I determined to help as many people suffering as possible this coming year.

I want to share my tools and lessons I’ve learnt.

I want to show you that we can all overcome it.

SuperWellness Nutrition already offers a 2 part talk on Stress Busting and having shared this with groups of employees has been very powerful.

I am also already working on a workshop for corporate employees to fight anxiety as I find the pressure is highest in this environment.

Get in touch to find out more!

Wishing you all a fab 2018

Edi

edi@nutreena.co.uk

efi@superwellness.co.uk

New York City Food Adventures :)

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I had the great good fortune to visit one of my favourite cities again this August, New York city is just so much fun.

I guess as a nutritionist it’s a different kind of fun – but I promise, it was amazing.

The challenge is to find tasty food, ALWAYS, and for me it also has to be healthy. I am so sad when people think “healthy” to be boring and dull. It really upsets me if they think that if you’re eating healthy you’re missing out. I hope my blog will show you, that it’s not the case and NYC is the perfect place to find the best of all – tasty, nutritious, ethically sourced food.

AcaibowlEdiI really like to start my day at one of the Juice Generation shops when I go there. (https://www.juicegeneration.com) They have anything you’d want for a yummy breakfast. Cold pressed green juices, awesome smoothies and acai bowls all can be boosted with extra plant based protein powders – all vegan and gluten free, colourful ingredients, and they use their own home made nut milks. We tried the Amazing Green Acai bowl topped with blueberries and hemp seeds and after my 10km run around Central Park – I chose the Protein Revolution bowl, both were super delicious and filling.AcaiBowl

For lunch – especially if you’re playing with the thought of becoming vegan I can definitely recommend Candle 79 (http://candle79.com) – it’s on the East side of Central Park, really cute little restaurant, their meals are very filling and flavoursome – great introduction to some exciting veggie dishes. As the weather was super hot I chose a melon salad with some grilled tofu and vegan cashew cheese, while my friend tried their super yum crepe filled with all the veggie goodness you can imagine. We enjoyed our meals so much, that we just simply didn’t talk to each other for a change 😀

Coffee lovers are also well supported in New York, there are so many great little independent stores, but we also found some nice quality chains there too. One of our favourites was Joe Coffee (http://joenewyork.com) and the ultimate favourite for bullet proof coffee and paleo food – Hu Kitchen (http://hukitchen.com) We had several meals here, dinner and lunch, hot or cold, meat or vegan – it’s up to you, you’ll find the tastiest dishes, best raw vegan and sugar free desserts and most amazing chocolates.

HuKitchenEdi

Our last dinner we chose another one of the ethical and organic chains, Bare Burger (http://www.bareburger.com) All their veggies are organic, they support little farms, their meat is also organic, grass fed and all natural. You just can’t go wrong if you fancy something naughty. They have gluten free buns, vegan, veggie, and different meat patties and you can build your own burger – toppings are also pretty awesome, the selection contains from guacamole to kimchi anything delicious and nutritious you can imagine. My guilty pleasure was their sweet potate fries. But I ran it off next day, all around Central Park, promise.

RunmapNYCA weekend brunch must do is Chelsea Market and walking it off on the High Line – we found the perfect place there as well called Indie Fresh (http://indiefresh.com) – they have healthy soups, broths, smoothies, eggs, pho – all the good stuff your potentially hungover tummy can dream of. 😉

I even found a lovely organic café in Hoboken (Pure Pita) for our last lunch – and we were very positively surprised by the food quality, the choice of yummy meals available and the service was extra nice. (http://purepita.com) We both chose one of their brown rice bowls with lots of veggies and Ahi tuna. It was yum.

I find it super easy to locate quality food in this city and hope my few recommendations will help anyone choosing the right food there as well.

Have you got any favourite places to eat there? Leave a comment if you’d like to share J

Peace, Love & Juice 😉
Edi x

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Eating healthy in the City

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The title of my blog my sound a little bit controversial for you, but it is not impossible to find healthy options during your lunch hour food hunt.

I have spent 10 years working in the City and especially after starting my training in Nutrition it became my challenge to find the healthiest options while out and about.

It’s wonderful to see that most of the high street cafes and restaurants are recognising the new demand for nourishing, vitamin and nutrient packed lunches and your usual triangle sandwich is not good enough for most customers any more.Skinny_ThaiGreen_0

Since joining SuperWellness this January, I’ve also become part of something great. A team of Registered Nutritional Therapists, who are helping city workers transform their habits. We have all been there and have long years of experience in working for corporates, being under tremendous amounts of pressure and finding food could often become a less priority.

We also recognise though the importance of nourishing, healthy meals and how these can actually become our allies while juggling a crazy busy day.

So here we are, our mission became helping our ex companies and all corporate employees to create new, healthy habits. We run wellness awareness days, nutrition centred talks and seminars, food workshops and challenges. We write blog posts on interesting and current topics, all backed up by latest research and spiced with our personal recommendations.

In the spirit of all this, we have launched a series of helping anyone working in the city to find the healthiest food options, and this month, I reviewed POD and how to choose your meals there. Read about it here.

Nutty Nibble Pot copy

If you are a Pret fan, my colleague, Francesca has posted a wonderful review on their menu as well here.

 

Just because we are busy we don’t have to follow the unhealthy eating habits any more.

Enjoy your lunch 😉 x

Breakfast for Champions – 10/10

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The last Champion breakkie is here! And this is a morning time saver. Because you’ll have to make it in the evening, leave it in the fridge, then only add your toppings in the morning and either enjoy it straight away – or take it with you to work, to the gym, park, wherever you’re going.

I love chia seeds as they are not only high in omega 3 essential fatty acids, but also great sources of protein. So perfect for blood sugar balancing, easy to make and you can dress them with literally anything – they will be great. My sweet tricks are my usual berries, organic ground cinnamon and vanilla powder. At the moment those two are added to all my breakfasts, my coffees and matcha lattes as well 😉

OvernightCHiaBowlBreakfast for champions 10.

Overnight chia bowl 

Ingredients:

  • 3-4 tbsp of chia seeds
  • 150ml of organic unsweetened almond/hazelnut/coconut milk
  • Sun Warrior vanilla protein powder (optional)
  • handful of almonds/walnuts to dress
  • blueberries to dress
  • cinnamon and vanilla powder to dress

Method:

Add the chia seed and almond milk in your favourite bowl and mix well, until all the little seeds are covered with the milk and it starts to become a little bit jelly like. You can even add a little bit of cinnamon then and cover the bowl and leave in the fridge overnight.

In the morning, add your favourite nuts/seeds/paleo granola/ and berries and enjoy!

It’s that simple. If you forgot to leave it in the fridge but still fancy this for breakfast, stir in the chia seeds well, and leave it while you take a shower. It does get to the right consistency and soaks up all the almond milk in about 15 minutes.

Enjoy – all the 10 recipes!

Happy blending, stirring, cooking! And have a magical weekend!

Edi x

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Breakfast for Champions – 9/10

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Let’s start Thursday morning with a healthy kick – another green smoothie for you all. This one is perfect especially if you’re having it after your exercise, in which case I would also recommend you to add a scoop of vegetarian protein powder to it (Pulsin, Sun Warrior, Purple Balance – just to mention a few options).

Keep warm and enjoy the blending 😀ChiaBananaSpinachWalnut

Breakfast for champions 9.

Banana-walnut-spinach-smoothie

Ingredients:

  • 1 small or half a big organic banana
  • 3 tbsp of chia seeds
  • 150ml of organic unsweetened almond/coconut milk
  • 2 big handfuls of organic baby spinach leaves
  • handful of walnuts
  • 1 scoop of protein powder (optional)
  • blueberries and cinnamon to dress

Method:

Blend the almond milk and spinach first – then add all other ingredients and blend again until smooth. Dress with blueberries (or any of your favourite berries) and sprinkle over some cinnamon.

Hope you’ll enjoy it!

Edi x

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Breakfast for Champions – 8/10

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Hope your week is going well – and that you’re enjoying the healthy smoothies and the ‘not so boring’ porridge recipes 😉

Today I’m sharing with you my longing to summer and the strawberry season. You don’t have to spend a fortune on organic fruit though, you can buy them frozen for much cheaper and possibly packed with more vitamins as well as they don’t necessarily have to travel the world to get on your plate. Try online or I know that Planet Organic, As Nature Intended or Whole Foods definitely store them.

Breakfast for champions 8.

Berry Chia Pudding

Ingredients:BerryChiaPud

  • 150ml of unsweetened organic almond milk
  • handful of organic mixed berries (or frozen berries – leave them in the fridge overnight so they won’t be that cold first thing in the morning)
  • 3 tbsp chia seeds
  • optional any booster: maca powder, raw cacao powder
  • handful of walnuts
  • organic toasted coconut flakes
  • organic raspberries (or any other berries to dress)

Method

Put all ingredients (except the coconut flakes and extra raspberries) and blend until smooth. Dress and enjoy! Have an amazing day! Hopefully the sun will shine on you today, but even if it isn’t, this bowl of healthy goodness will defo make you shine brighter 😉

Edi x

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Breakfast for Champions – 7/10

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Getting ready for your Tuesday morning? Would you like to boost your immune system with some green goodness again?

This is the smoothest smoothie you can imagine and the secret ingredient is avocado. Don’t get discouraged, give it a go, it’s going to be amazing! 😉

Breakfast for Champions 7.

Avocado banana spinach protein bowlAvocado-Spinach-Protein_Bowl

Ingredients:

  • half an avocado
  • half a banana
  • big handful of spinach
  • 1 scoop of vanilla Sun Warrior protein powder
  • 150ml of unsweetened almond/coconut milk
  • handful of pistachios
  • blueberries
  • beepollen

Method:

Add the almond milk and spinach in the blender/Nutri bullet and blend until smooth. Add the remaining ingredients, and blend again. Pour your smoothie in your favourite bowl – and dress with blueberries, pistachios and bee pollen for some extra boost and protein source.

Enjoy x

Edi

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Breakfast for Champions – 6/10

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Is it Sunday evening already? Are you planning to start the week with some healthy choices?

Here’s my 6th champion breakfast to help you with just that 😉

Breakfast for champions 6.

Four Grain (Gluten-free) Porridge with Grated Apples 

Ingredients:

  • 1 tsp of raw organic coconut oil4grainPorridgewithApples
  • 40-50g four grain porridge mix (I chose Amisa gluten-free)
  • 100 ml organic unsweetened almond/coconut/hazelnut milk
  • 50ml water
  • 1 apple grated
  • 1 tsp cinnamon
  • coconut yoghurt to dress
  • bluberries
  • walnuts

Method:

Cook the four grain mix in some coconut oil for the first few minutes, then add the apples and the nut milk. Cook for a few more minutes and then add the grated apples. Add the water if the porridge soaked up all the nut milk. Cook for a few minutes, until both the grains and apple feel cooked.

When done, serve in a bowl and dress with coconut yoghurt, walnuts (or any nuts) and blueberries. You can add extra cinnamon if you need more sweetness. Enjoy x

Edi

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As always, any comments or feedback, please get in touch below…

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Breakfast for Champions – 5/10

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Something for the weekend?

You’ve done it. You’re amazing. It’s the weekend now and hope you can enjoy some well deserved rest. Maybe you’re planning a sleep in tomorrow and then a yummy breakfast/brunch, maybe you’re wondering how to surprise your loved one or kiddies with a treat. Well here’s the answer, a very easy and healthy pancake recipe. Have a great weekend! Join me for the remaining 5 recipes next week!

Breakfast for champions 5.

Blueberry banana pancakes

Ingredients:Blueberry&BananaPancakes

  • 1 cup of teff flakes (or gluten free oat flakes)
  • 1 cup of almonds (i used a mixture of almonds, walnuts and hazel nuts)
  • 1/4 cup of chia seeds
  • 1 cup of water
  • 2 over ripe bananas
  • 1 tsp of raw honey/dark agave nectar for vegan option
  • 2 tsp of ground organic cinnamon

Method:

(optional: put this link in your browser and pretend that it’s the weekend 😉 https://www.youtube.com/watch?v=OkyrIRyrRdY)

Mix oats and nuts first in food processor, once fine, add all other ingredients and mix till smooth.

Pour into mixing bowl and add a cup of blueberries.

Add tsp of coconut oil to a heated pan and fry both sides for a minute or two. Enjoy x

Edi x

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Breakfast for Champions – 4/10

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As the temperature is dropping here in London, am sure you’ll also enjoy a soul warming and taste bud pleasing new recipe to prepare for the last work day of the week.

Teff has been my latest obsession lately, I just can’t get bored of the yummy nutty flavour, so easy to cook it, and it’s also gluten free. Hope you’ll enjoy it too, happy experimenting!

Breakfast for champions 4.

Teff porridge with apple and blueberry sauce

Ingredients:TeffPorridge

  • 1 tsp of organic raw coconut oil
  • 40-50g teff flakes (you can get them in any health food store or order online)
  • 1 tsp cinnamon
  • 100ml organic unsweetened almond/hazelnut/coconut milk
  • 50 ml water
  • 2-3 tbsp organic apple and blueberry puree
  • almond flakes to dress
  • optional – coconut yoghurt to dress
  • optional – bee pollen to dress

 

Method:

Heat the oil in a pan and fry the teff flakes for a few minutes – add the cinnamon and stir for another minute. Once all mixed, add the almond milk and cook it on a lower temperature for a few minutes, then add the apple and blueberry puree and mix well. If it needs to be more liquid, add the water and cook all the ingredients for a few more minutes.

Serve it in a bowl, add flaked almonds and if you like coconut yoghurt and/or bee pollen to dress.

Enjoy and let me know if you also enjoyed the flavour.

Leave your comment in the box below.

Love x

Edi

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