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The Part-Time Vegetarian’s Year by Nicola Graimes is available to buy NOW!

How things have moved on since my original The Part-Time Vegetarian was published five or so years ago. The culinary climate has definitely changed for the better, with more of us choosing to eat plant-based meals on a regular basis. And to prove the point, research figures show that, impressively, one in three in the UK have cut down on the amount of meat they eat, with 60 per cent of vegans and 40 per cent of vegetarians having adopted their dietary preference over the last 5 years.

While the health benefits of a plant-based diet – the reduced risk of major chronic diseases, obesity and diabetes – are well documented, it has been the growing concerns over the environmental impact of intensive animal farming that has spurred much of the move towards flexitarianism, vegetarianism and veganism over the past few years. Recent research has revealed the hefty footprint of intensively reared meat, with the conclusion that the single most effective way to reduce our environmental impact is a global shift towards a flexitarian diet that contains only small amounts of ethically reared, good-quality meat and dairy, eaten once or twice a week with a plant-based diet being predominant.

For me, one of the most exciting aspects of the shift towards flexitarianism is how inspiring and creative plant-based cooking has become. Nowadays, no chef worth their salt would forget to include a vegetarian or vegan dish on their restaurant menu. What’s more, many openly relish the exciting culinary possibilities of plant-based cooking.

As a family, we have become more mindful of what and how we eat over the years. Like many families, our eating preferences vary and I’m constantly on the look-out for meals that both meet our differing tastes and that can be adapted if need be. Whether we eat meat just once a week; just at weekends; as part of an extended family get together; for a dinner party; or not at all, I’ve found that flexitarianism is a way of eating that can be moulded to suit our individual needs.

I’m hoping that this sense of versatility, adaptability and variety shines brightly in the recipes in this book. Importantly, vegetables always take centre stage with a focus on what’s in season. Where meat (or seafood) are included they are in cost-, eco- and health-conscious small amounts and treated as a garnish, side, topping or second to the plant-based components of the meals. At the heart of this book is the growing relevance of a mindful connection with what and how we eat.

Shine Brighter Every Day by Danah Mor is available now! Read on for an exclusive excerpt…

 

No Food Is Forbidden, Unless Your Body Says So

When it comes to nutrition and our health, I like to keep it as simple as possible, to understand the science and the facts, and then make my own conclusions by listening to my body when it reacts with foods or chemicals.

There is no forbidden food,
unless your body says so. We can eat anything we want as long as
our bodies agree. We just need to learn to understand how our bodies communicate. The secret to vitality
is not being obsessed with what you eat or how often you exercise. It’s about getting in tune with yourself and your environment. Most of us are so disconnected from ourselves and nature that we don’t recognize a stomach ache as the body signaling a problem, we don’t know what vegetables grow in which season, how milk or meat really gets into our supermarket, or where our liver is located.

We need to re-tune our mindset and understand that we are an expression from the inside out
and not from the outside in. If our mindset is in tune with nature, we naturally make new choices without feeling restricted. Changing the way we think is the only way we can positively change our lives. When we change our perspective, we suddenly have new desires, different cravings; we no longer want the same things, and making positive choices becomes effortless. I’ve lived through this, and I can tell you how much better it is than forcing a new diet or lifestyle upon yourself. We might have to put in a bit of effort to achieve a new way of thinking, a new mindset, but then it becomes natural, even fun.

If your mindset is in harmony with your essence, you will make new choices naturally without having to sacrifice what you think you need. Instead, you choose what you want. How do we know what we truly want? The connection between our body and our spirit is the foundation of life. Our mindset can allow or interfere with this connection. When our personality is in alignment with our spirit, that is authentic empowerment. The capacity to listen and foster the connection between these two is a secret for true inner joy and happiness.

I have always heard a clear voice in me that sounded humble, generous and real. Then all the other voices invaded my head – what my parents, teachers, sports coaches, and anyone that came into my life thought they should tell me about how to live or even how to listen to myself. Now it’s hard to know which voice is really me. It may be the hardest thing to re-learn, because so much noise has invaded our bodies that it can be hard to know when it’s really us speaking. But taking care of our body relies on our ability to listen to ourselves.

When I was studying Ayurvedic medicine at university in London, we were constantly reminded that our modern medical system separates the body from the mind (forget the spirit). In Ayurvedic medicine, the body, mind and spirit are inter- connected. How you think and express yourself is reflected in your physical body. How you eat and act is reflected in your spirit and mood. Ideally your spirit should shine and be expressed all through your body and into your choices and actions. In every consultation with a client, I often speak about food last because, first of all, food isn’t everything.

Awareness and knowledge are the basis of conscious choice- making. Without awareness and the capacity to think, question, reflect, and make our choices, are we any more than puppets? The decisions you make and actions you take are the means by which you evolve. Each moment, you choose the intentions that will shape your experiences and where you focus your attention.

I’m so excited to share a drop of the wisdom and knowledge of Ayurveda with you, one of the oldest medical systems that exists. Ayurveda, the science of life, introduced me to a world I didn’t know existed; a world of peace and harmony for health and vitality. It is far more appealing to me than the Western medical and nutritional world that seems so obsessive. Ayurveda gave me insight and knowledge that allowed me to see and understand life from a point of view that simplifies and answers so many questions. Considered the mother of medicine, Ayurveda is more than 10,000 years old. It’s a holistic science that takes the whole person into consideration: body, mind and spirit. Every part of our body is connected. Our thoughts and emotions can affect our digestion, just as our physical sensations can affect our mind. If everything is interconnected, our bodies can constantly speak to us through physical signs. It was through the study of Ayurvedic medicine that I learned how important it is to listen to my body, especially when it comes to food, digestion and lifestyle – and how I understood the connection between food and mood. Ayurveda celebrates our bio-individuality, that everybody

 is unique, so we have to learn what diet and lifestyle best fits us.

So, the real secret to vitality is understanding your body’s language and improving your communication with it – on every level.

***

Shine Brighter Every Day is available now.

Shine Brighter Every Day by Danah Mor comes out on May 12th, and today we’re sharing a little peak inside. Read on to hear from nutrition expert and Ayurvedic practitioner Danah about how awesome our bodies are, and get a flavour of the book. 

 

If we knew how amazing our bodies were designed to feel, we wouldn’t think twice about our choices. 

How do you explain to someone driving a car from 1970 that the ride doesn’t have to be uncomfortable, smell like petrol, or constantly break down? It’s likely they’re just happy their car gets them around. And even if it doesn’t cost much to get it fixed, they will take some persuading to change to a newer model! 

Most of us have become accustomed to disease, pain and discomfort in our bodies and minds. We are happy enough to have a body that simply gets us around, rather than making an effort to see how we could improve things for ourselves. Sometimes, even, we don’t want to leave our comfort zone of discomfort and disease; we prefer not to know and just stick with the disease. 

Shine Brighter Every Day is about improving your quality of life, preventing disease, and manifesting the best version of yourself. It unlocks a lifestyle, a way of thinking – a state of being – that is in tune with your body, inspired by the unwritten laws of nature, cutting-edge modern nutrition science, the ancient wisdom of Ayurvedic medicine and my own personal experience. I’m urging you to have the courage to be interested and try a few little steps to see how your body responds and thanks you. 

You can only feel as good as you think you can. 

When I was around thirteen, I lost a large portion of my vision, and this has given me a new perspective on life. Ultimately, it has shown me how many things are possible. Life is what you make of it. It’s not what you have – it’s what you make of what you have. I can’t change my condition. But by perceiving my condition in a different way, I was able to overcome bigger barriers than most of us can imagine and as a result build a life that I love living. I did this by not focusing on my problem and what I couldn’t see, but rather focusing on what I could see. And I realized that I actually see much more than many people. I realized just because we have ears, it doesn’t mean we listen, and just because we have eyesight, it doesn’t mean we look. The curiosity to look without projecting an illusion is harder than I ever imagined. Looking without expectation, with courage to see the truth, is one of the hardest things I have come to learn. Your willingness is your biggest asset; wanting to be or do anything is the beginning of truly becoming the driver of your own life. 

 

Shine Brighter Every Day is published on May 12th, and is available to preorder now.

Water kefir from The Supercharged Green Juice & Smoothie Diet by Christine Bailey is simple to make and an effective way to support your gut health and give your immune system a boost as well. By blending in fruit and supercharged foods you create an amazing, healthy, fizzy smoothie.

Supercharged Diet 2

 

Ingredients:

zest and juice of 1 lime

80g/2 ¾ oz fresh or frozen pineapple, chopped

1 tbsp lucuma powder

250ml/9fl oz/1 cup water kefir

1 tsp tocotrienols or oil of 1 vitamin

E capsule, plus the squeezed capsule

1 tsp probiotic powder

1 tsp manuka or raw honey, or coconut sugar

4 ice cubes

Method:

  • Put all the ingredients, except the ice, into a blender or food processor and blend until smooth and creamy.
  • Add the ice and blend to create a slushy drink.
  • Serve immediately.

Supercharged Green Juice & Smoothie Diet

Christine Bailey

The Supercharged Green Juice & Smoothie Diet

£10.99, available from Nourish Books

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This Salmon & Courgette Frittata from The Aussie Body Diet  is a high-protein start to your day and it is great for detoxing, with its combination of chelating agents, parsley and coriander. To get rid of excess water from the courgette, grate directly into a clean tea towel and twist until the courgette is completely dry. If courgette is not your thing, you can substitute any vegetable you prefer. Serve with a fresh garden salad.

Aussie Body Diet

 

Serves: 4

Ingredients:

80 ml extra virgin olive oil, plus extra for greasing

1 large onion (220 g), roughly chopped

1 garlic clove, crushed

10 small courgettes (1 kg), coarsely grated and excess water squeezed out

6 large eggs

2 x 85 g tins salmon in spring water or brine, drained; flesh, bones and skin mashed with a fork

1 tablespoon chopped coriander leaves

1 tablespoon chopped flat-leaf parsley sea salt and freshly ground black pepper

Method:

  • Preheat oven to 180 C. Grease base and sides of a large baking dish with oil.
  • Saute onion with olive oil in a large, deep saucepan or small frying pan over medium– high heat until brown (about 5 minutes). Add garlic and courgettes and cook over medium– high heat for 10 minutes, stirring occasionally.
  • Turn off heat and leave to cool for 20 minutes.
  • In a mixing bowl, beat eggs lightly with a fork, then add salmon, coriander and parsley. Add courgette and onion mixture, season with salt and pepper and mix until thoroughly combined.
  • Pour egg mixture into prepared dish. Bake for 40–45 minutes or until golden brown on top and cooked when tested at centre with a skewer.
  • Take out of the oven, leave to cool for 10–15 minutes and cut into large slices.

Aussie Body Diet

Saimaa Miller

The Aussie Body Diet: A Happier, Healthier You in 14 Days

£14.99, available from Nourish Books

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For this recipe of buckwheat pancakes from The Aussie Body Diet: A Happier, Healthier You in 14 Days by Saimaa Miller, you do need a blender or food processor to break up the coconut into the desired consistency. If you don’t have one, you can substitute coconut cream. These pancakes are very versatile and can be served sweet or savoury – try sheeps’ yogurt, fresh fruit and almond butter, or avocado, wilted spinach and cherry tomatoes.

Aussie Body Diet

 

Serves: 2

Ingredients:

1 young coconut

80 g buckwheat flour

30 g flaxseed

1 teaspoon coconut butter, melted a pinch of sea salt or Himalayan rock salt

1 tablespoon pumpkin seeds

1 tablespoon sunflower seeds

olive oil, for frying

Method:

  • Blend 175 g of the flesh and 250 ml of the juice of the coconut until smooth.
  • Mix all ingredients except pumpkin and sunflower seeds in a large mixing bowl until you have a smooth batter. The mixture should be quite gelatinous and sticky.
  • Mix pumpkin seeds and sunflower seeds together in a small bowl. Scoop out 11/2 tablespoons of mix and set aside in a small bowl. Add remainder of seed mix to buckwheat batter and mix together.
  • Heat a little olive oil in a frying pan over medium heat and drop about 3–4 tablespoons of batter into the pan. Cook for 1 minute and then sprinkle 1 teaspoon of the seed mix on top. Cook for another 30 seconds and then flip the pancake over. Cook for a further 2–3 minutes until pancake is golden brown and repeat with the rest of the mixture.

Aussie Body Diet

Saimaa Miller

The Aussie Body Diet: A Happier, Healthier You in 14 Days

£14.99, available from Nourish Books

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This recipe of Thai green vegetable curry comes from the book Top 100 Low-Carb Recipes by Nicola Graimes. The Top 100 Low-Carb Recipes is the essential tool for anyone who is interested in controlling their weight by cutting down their intake of carbohydrates. The key to success is eating the right type of carb alongside good sources of protein and fat.

Low Carb Diet 2

 

Ingredients:

2 tsp sunflower oil

200ml/7fl oz/1 cup reduced-fat coconut milk

150ml/5fl oz/2⁄3 cup vegetable stock (see page 23)

115g/4oz/1 cup small broccoli florets

1 corn on the cob, husk removed, sliced into 2cm/3⁄4in pieces

1 small red pepper, seeded and sliced

55g/2oz/1 cup fresh spinach leaves, shredded

salt and freshly ground black pepper

1 tbsp chopped fresh coriander/cilantro, to garnish

Spice Paste:

3 green chillies, seeded and chopped

1 stick lemongrass, peeled and finely chopped

1 shallot, sliced juice and zest of 1 lime

1 clove garlic, chopped

1 tsp ground coriander

1 tsp ground cumin

1cm/1⁄2in piece fresh ginger, peeled and grated

2 tbsp chopped fresh coriander/cilantro

Method:

  • Place all the ingredients for the spice paste in a food processor and blend to a coarse paste.
  • Heat the oil in a large saucepan and fry the spice paste for 1 minute, stirring. Add the coconut milk and stock and bring to the boil. Reduce the heat and simmer for 10 minutes until reduced.
  • Add the broccoli, corn and red pepper and cook for 3 minutes, then add the spinach and cook for another 2 minutes until the vegetables are just tender.
  • Season to taste and sprinkle with coriander/cilantro before serving.

Top 100 Low-Carb Recipes

Nicola Graimes

Top 100 Low-Carb Recipes

£5.99, available from Nourish Books

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Immune Blast

Blast fat and enhance your immune health with this vibrant juice. Traditionally, chaga has been used to support the immune system, promote longevity and preserve youth. The addition of coconut oil helps to energize the body and support a healthy metabolism, boosting weight loss. Butternut squash and carrot are high in vitamin A, which is great for your vision, your skin and your immune system.

Ingredients:

1/2 tsp CHAGA MUSHROOM powder

300g/10 1/2 oz butternut squash, peeled

2 carrots

1 handful of spinach leaves

1 orange, peeled

1/2 tsp COCONUT OIL, melted

1 handful of ice cubes

Method:

Make a tea with the chaga by adding it to 150ml/5fl oz/scant 2/3 cup hot water. Stir and leave to cool. Put the squash, carrots, spinach and orange through an electric juicer. Pour into a blender and add the tea, oil and ice cubes. Process briefly, then serve immediately.

Nutritional information per serving

Kcals 243 | Protein 6.7g

Carbohydrates 47.8g, of which sugars 37.1g

Fat 2.8g, of which saturates 1.5g

 

Extracted from The Supercharged Green Juice and Smoothie Diet by Christine Bailey

 

SuperchargedGreen

 

Christine Bailey
The Supercharged Green Juice & Smoothie Diet
£10.99 | Available from Nourish Books

 

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Reconnect with your resolutions with our 14 days of wellbeing! For the next 14 days we will be sharing some of the best advice from our books and authors to help you improve your wellness. From spirituality (on our Watkins sites), to health and diet,  we will be sharing some tips and advice with you to help you heighten your spiritual, mental and physical health for life. If you would like to be part of the campaign please keep an eye out on our social media, and follow the hashtag #14days!

Happy 14 days of wellbeing!

If you would like to follow us and share your wellbeing journey please follow us on the platforms below, and share your experience using #14days!

Facebook – https://www.facebook.com/nourishbooks/

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This is the perfect time to start Aussie Body Diet‘s detox plan and we are really pleased to announce the UK release of Saimaa Miller’s fantastic book.
Published in paperback, Aussie Body Diet includes a fad-free diet that reveals simple Aussie lifestyle secrets to help you look and feel your very best, from one of Australia’s most sought-after health coaches.

Aussie Body Diet

Australians are famous for their sun kissed, athletic physiques, and now Saimaa Miller has written a guide to getting that same naturally healthy body this side of the equator. In Aussie Body Diet you’ll discover the seven secrets to optimum health, learn which type of detoxer you are, and be able to devise the programme that’s right for you, with tips for good health from Saimaa’s celebrity clients to encourage you. All accompanied by recipes so delicious, you’ll hardly believe you’re on a detox. In just fourteen days you’ll detox your system, and be left refreshed, rejuvenated and ready to take on the world.

Saimaa Miller

The book is available in any good store and online from Nourish Books or Amazon.

 

– by Lowri Turner

The Hunger Type Diet starts with getting your breakfast right. By this I mean eating the best food to get all your Hunger Type hormones working properly. And yet this is probably the meal that most people get wrong. How? You’re busy, so you grab a couple of slices of toast with jam, or a muffin or a croissant, or you just attach a jump-lead to your brain, aka glug down a strong coffee. But all of these are bound to unbalance your Hunger Type hormones and set off a tsunami of cravings that last for the rest of the day.

Peanut Butter and Blueberry Smoothierecipe
Many dieters are frightened of peanut butter, because the calorie content is so high. There’s no doubt that if you spread it on toast like tile adhesive you’ll put on the pounds, but it’s full of healthy fats and a little goes a long way, as in this smoothie.
Serves: 2
Preparation time: 5 minutes
Ingredients: ¾ cup rolled oats; 2 tablespoonss sugar-free smooth peanut butter; 2 cups blueberries; ½ cup vanilla flavor whey protein powder; 4 tablespoons fat-free Greek yogurt; 1¾ cups skim milk; 2 tablespoons flaxseed

1 Put all the ingredients in a blender or food processor and add 1¼ cups water, then blend until smooth. Serve immediately.

Quinoa Crunch Bars
For those who haven’t heard of quinoa, it’s a grain used all across Central and South America. Higher in protein than rice or wheat, it makes these
bars better at keeping your blood sugar and hunger hormones stable.
Makes: 6
Preparation time: 10 minutes
Baking time: 20 minutes, plus cooling
Ingredients: 1½ cups quinoa flakes; ½ cup rolled oats; ¹/D cup stevia-based granulated sweetener; 2 tablespoons ground flaxseed; ½ cup chocolate flavor whey protein powder; 2 tablespoons cocoa powder; 1 tablespoon chopped hazelnuts scant ½ cup coconut oil, melted; 4 tablespoons agave syrup.

1 Preheat the oven to 375°F. Line a 12 × 9-inch baking pan with baking parchment. Put all the ingredients in a large bowl and stir well to combine, using a wooden spoon.
2 Tip the mixture into the prepared pan and use your hands to press it down evenly. Bake for 20 minutes or until golden brown. Remove from the pan and
leave on a wire rack to cool completely. Cut into 6 bars before serving.

Bran and Berry Muffins
Oat bran might look like the stuff with which you line a hamster’s cage, but it is fantastically high in fiber and low in calories. It bulks out these muffins so that they keep you satisfied until lunchtime.
Makes: 6
Preparation time: 10 minutes
Baking time: 25 minutes, plus cooling
Ingredients: Generous ¾ cup whole-wheat flour; 1 teaspoon baking powder; ½ teaspoon baking soda; ¹/D cup berry flavor whey protein powder; 1 tablespoon oat bran
¹/D cup stevia-based granulated sweetener; 2 eggs; Heaping ¹/D cup fat-free Greek yogurt; ½ cup canola oil; 2 teaspoons agave syrup; 1 teaspoon vanilla extract; ¾ cup fresh strawberries, hulled and finely chopped

1 Preheat the oven to 350°F. Line a muffin pan with six paper cases. Sift the flour, baking powder, baking soda and protein powder into a large bowl. Stir in the bran and sweetener.
2 In another bowl, beat the eggs with the yogurt, oil, agave syrup and vanilla extract, then pour this mixture into the dry ingredients. Add the strawberries and stir gently with a wooden spoon until just combined.
3 Fill the muffin cases and bake for 20–25 minutes until golden brown. Remove the muffins from the pan and leave on a wire rack to cool completely before serving.

HungerTypeDiet_PB_US_CMYK-300x463

Lowri Turner
The Hunger Type Diet
ISBN: 9781848999770
Available from Nourish Books

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HungerType

The Hunger Type Diet draws on the latest scientific research to help you identify exactly what is driving your over-eating. Take the quiz below to find out which Hunger Type is the most appropriate for you! Remember, you may be more than one Hunger Type, which would mean that you can combine one or more Food Plans for your Hunger Type Diet.

Quiz

Please read the following questions, answering yes or no to each, then go to Find Your Hunger Type to find out what your answers mean.

1 My mother was a ‘worrier’, and so am I.
2 I suffer from headaches, indigestion, fast heartbeat, IBS, panic attacks or insomnia.
3 I eat quickly, sometimes not really realising I am doing it until the food is gone.

4 Evenings and weekends are my danger time for overeating.
5 I eat in front of the computer, TV or in the car.
6 I am a snacker or grazer.

7 I am an ‘all or nothing’ person.
8 An open packet of biscuits is an empty packet of biscuits. I cannot just eat one.
9 Someone in my family has a history of problems with alcohol, drugs, gambling, sex, computer games, or was/is a heavy smoker, or moved house or country frequently.

10 When I am upset, I eat to make myself feel better.
11 My favourite foods are bread, pasta, rice and potatoes.
12 I know I can relax when it gets to ‘wine o’clock’.

13 Dessert is my favourite part of a meal.
14 I love cooking and eating out. I consider myself a foodie.
15 Diet food is boring, so I find it hard to stick to a weight-loss plan in the long term.

16 There is no ‘off’ button for me with food. I never feel full.
17 I am more than a stone overweight.
18 I eat bigger meals than other people.

19 Usually, I eat well, but in the days before my period, I binge on sugar.
20 I have a history of endometriosis and/or ovarian cysts.
21 I have always been curvy, with a D-cup bra size or larger.

22 I ‘run’ on tea/coffee or diet cola.
23 Although I feel tired by about 6pm, I get a second wind around 10pm and can stay up late.
24 My favourite snacks are crisps, peanuts or other salty/highly flavoured foods.

25 Sleep is a problem for me. I either can’t get to sleep or I wake in the night.
26 My job involves foreign travel, shifts and/or I have a young baby.
27 Food gives me energy to get through the day.

28 I tend to put on weight in the winter.
29 Sunshine cheers me up and I feel happiest on a beach holiday.
30 When it’s dark outside, all I want to do is stay in bed.

31 I am over 40.
32 I have never had to worry about my weight, but now I can’t stop eating.
33 My doctor has suggested that I take HRT (women) or statins (men).

Now let’s find your Hunger Type

Answered yes to two or more in questions 1–3? You are an Anxious Hunger Type
Answered yes to two or more in questions 4–6? You are a Bored Hunger Type
Answered yes to two or more in questions 7–9? You are a Cravings Hunger Type
Answered yes to two or more in questions 10–12? You are an Emotional Hunger Type
Answered yes to two or more in questions 13–15? You are a Hedonistic Hunger Type
Answered yes to two or more in questions 16–18? You are a Never-Full Hunger Type
Answered yes to two or more in questions 19–21? You are a PMS Hunger Type
Answered yes to two or more in questions 22–24? You are a Stress Hunger Type
Answered yes to two or more in questions 25–27? You are a Tired Hunger Type
Answered yes to two or more in questions 28–30? You are a Winter-Blues Hunger Type
Answered yes to two or more in questions 31–33? You are a 40+ Hunger Type

Eek! My answers say I’m more than one hunger type! Not to worry this is very common and you can still find an eating plan that will work for you.

For more information and to find out what meals you should be eating for your Hunger Type read The Hunger Type Diet by Lowri Turner.