Sarah Fretwell

Yoga, Movement, Mobility, Wellness

Health

The Gut Microbiome: The Key to Health and Wellbeing and a Low FODMAP Cookery Workshop with The Urban Kitchen

HealthsarahComment
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theurbankitchen_salmon-768x439

This week, I was invited along to Toral’s workshop, Understanding Low FODMAP and Improving Gut Health. In this fantastic workshop, we learned how to cook to nourish our digestive system, increase our energy levels, improve our immune response and potentially help with weight management.

Read all about it here: http://healthylivinglondon.com/london-health-fitness-reviews/the-gut-microbiome-low-fodmap-diet-workshop

I hope it proves useful to you if you suffer from digestion problems, let me know!

Om Bar - my favourite kind of chocolate!

HealthsarahComment
ombar

ombar

I love Om Bar chocolate for it’s super creamy consistency… you would never know it’s dairy free and really healthy! They have amazing flavours, and if you're a coconut fan then this will hit the spot!

Om Bars are made from raw chocolate, which is perfect for those who are lactose intolerant and who are trying to eat cleaner. Instead of using refined sugar, they use coconut sugar, a natural sugar made from the sap of the coconut plant, which has a much lower glycemic index.

This chocolate is melt-in-the-mouth stuff - rich, creamy, packed full of flavour and best of all it's actually good for you! I love that they are made with love in a small factory in Cambridge, and that all the ingredients used are 100% natural, organic and ethically & sustainably sourced. Much better to buy this than to pay Nestle or Cadbury's, whose use of palm oil has in the past caused an uproar about their sustainability and ethics.

That's all for now! Let me know which flavour you like best in the comments below!

Sarah

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My top 5 Winter Detox Juices

HealthsarahComment
The-Detox-Kitchen-Review-Pressed-Juice.jpg

My favourite winter detox juices It’s winter. It’s cold. The sun has gone into hibernation and the Christmas party season is in full swing. Bring on the rich food, alcohol and one too many late nights partying. While it’s fun make the most of the pre-Christmas festivities, all this can take its toll on our body and health, making our immune system more susceptible to picking up the dreaded flu, tummy bugs and pesky, lingering colds. This is why it's so important to invest in your health, take a yoga class and reduce stress as much as possible by boosting your diet.

The body’s ability to detox effectively can be supported by drinking cold-pressed, organic juices, where the vital nutrients have not been heated or damaged, but gently pressed to preserve vitamin content. Juicing is not a food supplement, but should be an addition to your diet when your body is vulnerable to stress and illness. Combining a healthy cocktail of nutrient rich and alkalising vitamins, fibre and minerals, juicing is a quick and easy way to bolster your vitality, immunity and energy levels. You’ll also get your five-a-day in one drink. Awesome? I think so!

I have my eyes set on the following delicious juices, jam packed with in-season winter vegetables, fruits and spices. Read on to learn about how their ingredients can boost your health this winter…

ImBibery – Exotic Juice

500 6-4-14 EXOTIC NEW LABEL

500 6-4-14 EXOTIC NEW LABEL

Ingredients: Pineapple – Ginger

The combination of these two star ingredients helps to decrease and prevent inflammation both inside and out. Bromelain, an enzyme found in pineapples, reduces swelling in the nose and sinuses, and even stimulates the body to get rid of fat, which will help balance out those rich Christmas treats. Ginger’s numerous health benefits include preventing colds and flus, easing respiratory problems and helping blood circulation.

£6, imbiberylondon.com

C Press Juice - G Force

1117

1117

Ingredients: Orange – Ginger – Lemon - Oregano Oil

The perfect combination of citrus fruits and ginger in this juice is incredibly stimulating, immunity system optimising and detoxifying to the body. To increase its potential, they’ve added oregano oil, which has extremely high levels of free-radical fighting antioxidants and is one of the most powerful anti-fungal remedies. I'll have a litre of this one, please.

£3.95, cpressjuice.com

Daylesford Organic B Bright Cold Pressed Juice

B BRIGHT

B BRIGHT

Ingredients: Carrots – apples – celery – lemon – ginger –ginseng

This organic, raw, unpasteurised cold-pressed juice contains naturally sweet root vegetables and fruits with warming ginger. Ginseng plays an inflammatory role, while the vitamin C from the apples and lemon will help brighten dull skin and increase energy levels. The high percentage of water and electrolytes in celery can prevent dehydration and reduce bloating, making this one a great juice to have post-Christmas party.

£3.49, daylesford.com

Detox Kitchen - Pretty Powerful Juice

b Bright

b Bright

The-Detox-Kitchen-Review-Pressed-Juice

The-Detox-Kitchen-Review-Pressed-Juice

(Photo by Urban Pixxels)

Ingredients: Pear – beetroot – celery – pineapple – lemon

The ingredients in this juice are excellent for digestion, with the fibre from pears and beetroot enough to give the most sluggish digestion a kick-start.  Pineapple quickly fixes dehydration, which is vital after one too a Christmas tipple.

£3.75, Fitzroy Place Deli, Fitzrovia

Plenish Cleanse – BOOST Juice

Boost high res

Boost high res

Ingredients: Cucumber – Romaine – Pear – Kale – Spinach – Lemon – Parsley – Ginger

At 75% vegetables and with 1 KG of organic produce packed into one bottle, replenish your brain and body with this green power juice. The dark leafy vegetables are a source of vitamin C and manganese, which protects your cells from oxidative stress, and folic acid, which supports psychological performance. Spicy, warming ginger improves circulation, lemon and parsley help to purify the blood from too much alcohol and rich food, and the fibre and vitamins from the pear are great for energy levels and digestion.

£9.90, 1kg, plenishcleanse.com

Alternatively, why not make your own detox juice? Comment below!

Summer health habits

Beauty, Healthsarah
coconut-oil.jpg
coconut-oil

coconut-oil

I'm a big believer in switching up your products and routines depending on the season, and with summer upon us and the holiday season in full swing, it's time to replenish lost moisture, both for hair and skin.

Here's my top 5 natural products, free from preservatives, that will nourish your skin and hair.

1) Coconut oil

coconuts-Coconut-oil-on-spoon

coconuts-Coconut-oil-on-spoon

I absolutely love coconut oil and use it in my cooking, as well as on my skin and hair, every week. Coconut oil is rich in fatty acids, and a natural emollient. I heat this up a little, and work it into my hair and leave on overnight, and then wash off in the morning and my hair is as soft as a feather. I tend to not use too much coconut oil on my face, since it can be quite clogging, but for my body it sinks in and cares for my much neglected skin. This tropical fruit is a lifesaver, and I couldn't be without it.

2) Avocado

Avocado-Recipes

Avocado-Recipes

Vitamins K, C, E, and B 5 and 6 are all plentiful in avocados, and they are a must for healthy skin, nails and hair. Avocados are full of monounsaturated fat, which is great for your heart and brain. This fruit contains a multitude of essential fatty acids that, when mixed into a face or hair mask, will provide so much moisture that you won't even need conditioner or that dab of face cream. I like to mix avocado and yoghurt into a paste, with a little honey, and apply it as a face mask. The protein in the milk adds extra softness to the skin, and the honey is very rejuvenating.

3) Turmeric

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c7929d0657572c4e_immunity-tonic.xxxlarge_2x

Turmeric is probably one of my favourite spices.This bright yellow spice is a powerful medicine that has long been used in the Chinese and Indian systems of medicine as an anti-inflammatory agent. I take it every morning in orange juice or almond milk and a little honey (turmeric tonic). Trust me, it won't taste good in just water! Curcumin is the main active ingredient in turmeric. It turns out that curcumin is strongly anti-inflammatory, it is so powerful that it matches the effectiveness of some anti-inflammatory drugs. If that's not an incentive to try turmeric tonic, I don't know what is!

4) Apple cider vinegar

apple-cider-vinegar-for skin

apple-cider-vinegar-for skin

Apple Cider Vinegar is a great way to help improve digestion by increasing stomach acid. The acetic acid in it is anti-bacterial/microbial supporting gut health. ACV has also shown to improve insulin sensitivity and consequently help to drop body fat. I take this straight away when I wake up, with some honey in warm water, before breakfast. Make sure you get a brand with "the mother" - the live bacteria that makes it cloudy.

5) Green tea

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images

I drink about 4 cups of green tea a day, mainly sweetened with a bit of honey. Green tea is loaded with polyphenols like flavanoids and catechins, which function as powerful antioxidants. These substances can reduce the formation of free radicals in the body, protecting cells and molecules from damage. These free radicals are known to play a role in ageing and all sorts of diseases. I love the flavoured green teas by Twinings, if you haven't tried Salted Caramel green tea then you're seriously missing out.

What are your health rituals? Comment below..