Tag Archive for: healthy living

The combination of spices, lemon and herbs from The Gut Health Diet by Christine Bailey provide plenty of flavour for this Turkish-inspired, one-pot dish. It’s ideal for a weekday meal because it can be prepared ahead of time. Serve with cauliflower rice or Paleo bread, if you like. A spoonful of sauerkraut or pickles alongside the dish will give it a probiotic boost.

Gut Health Diet Plan




Serves: 2

Preparation time: 10 minutes

Cooking time: 55 minutes


1 small pinch of saffron threads

4 boneless chicken thighs

1 tbsp coconut oil

4 shallots, cut into halves

2 garlic cloves, sliced

¼ tsp ground turmeric

½ tsp ground coriander

½ tsp ground cumin

2 tomatoes, chopped

10 pitted green olives

250ml/9fl oz/1 cup chicken bone broth (page 39)

1 preserved lemon, chopped

1 handful of parsley leaves, chopped

sea salt and ground black pepper

Seeded Paleo Bread , to serve (optional)


  • Preheat the oven to 180°C/350°F/Gas 
  • Put the saffron in a small mortar and crush using a pestle. Leave to one side.
  • Season the chicken with salt and pepper. Heat the oil in a flameproof casserole over a medium heat and cook the chicken on all sides for 2–3 minutes to brown it. Remove the chicken and leave to one side.
  • Add the shallots, garlic, saffron and spices to the casserole. Cook gently for 5 minutes or until the shallots are soft. Return the chicken to the casserole and scatter over the tomatoes and olives.
  • Pour in the broth and bring to the boil. Cover and cook in the oven for 45 minutes or until the chicken is tender and cooked through. Stir in the preserved lemon and parsley, then serve with Paleo bread, if you like.


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



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


  • 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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If you’re planning on firing up the barbecue, this is a good time to turn to the Barbecue chapter of my new book The Right Bite. On the face of it, a barbecue ticks a lot of health boxes, after all, grilled meats and salad seem to be a relatively healthy option, but there are some major pitfalls to watch out for. Here are four top tips to help you enjoy your next barbecue and maximise the potential health benefits.

  1. Select a Superior Sausage
    If you’re partial to a sausage, then take a close look at the actual meat content on the label, as this can vary dramatically. Some sausages contain less than 40% meat, which can include fat and connective tissue too, and which leaves a lot of room for fillers, such as rusk and water. The more your sausage leaks water or white liquid into the pan, the more it is likely to be largely made up of fillers. A premium sausage will contain 85-90% meat which makes it of far superior quality and ensures fewer additives and fillers. If you’re wondering which sausage to choose, spare a thought for a venison sausage – they’re a better source of protein than beef or pork sausages, as well as containing higher levels of energy-boosting iron.
  1. Tone Down the Toxins
    It’s a smart move to use lean cuts of meat, such as chicken, and to cut the fat off any red meat, as this will help to reduce the amount of fat that drips from the meat onto the barbecue which causes flames. Cooking meat over an open flame can lead to the creation of powerful toxins, known as polycyclic aromatic hydrocarbons (PAHs) which have been associated with an increased risk of cancer. You could also partially cook the meat in advance, so that barbecue cooking time is reduced. Using smaller cuts of meat and cutting off any charred bits could also help to reduce your potential exposure to PAHs.
  1. Shun the Sauces
    It’s easy to undo all your good work and careful choices by getting carried away with sugary sauces and glazes. A modest 37ml serving of sweet chilli or honey-based barbecue sauce contains around 4 teaspoons of sugar, so it’s important not to pour it on with a liberal hand. If sauce is a must, then opt for an unsweetened chilli sauce, a hot pepper sauce or even mustard, as these contain very little sugar.
  1. Keep the Coleslaw
    If it’s a toss up between coleslaw and potato salad, then you should choose coleslaw every time. Largely made up of antioxidant-rich cabbage and carrot, it contains about half the carb content of potato salad and twice as much fibre, which is good news for your waistline and your digestion. It’s also a smart move to opt for full-fat rather than low-fat coleslaw, as manufacturers often add extra sugar to low fat products to enhance the flavour, and coleslaw is no exception.

If you’d like more handy barbecue tips or would like to find out about the best choices for picnics, takeaway food and other tricky eating situations, then The Right Bite is definitely the book for you!

Jackie Lynch is a Registered Nutritional Therapist and runs the WellWellWell clinics in West London. Passionate about the importance of good nutrition for optimum health, she creates practical nutrition programmes suitable for a busy 21st century lifestyle. Jackie also provides advice and support for a range of blue chip companies, in the form of individual consultations for staff, nutrition workshops and menu analysis and has acted as a food consultant for brands such as Tetley. She is the ‘go-to’ person for the Mail on Sunday for sensible nutrition advice and has a regular column in Reveal Magazine. Jackie is also Chair of Trustees for the Institute for Optimum Nutrition.


Jackie Lynch
The Right Bite
Available from Nourish Books

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Enter the competition HERE for a chance to win 1 of 10 copies of The Right Bite by Jackie Lynch – your survival guide to eating healthily on the go. The giveaway ends on Thursday, May 26.

Bran muffin or chocolate chip? Which wine is likely to add the most inches to your waistline red, white or sparkling? And if you re dying for a pizza, how can you keep the damage to a minimum?

The Right Bite is a practical guide to help people navigate the minefields of everyday eating and make healthy choices when nutritious food is not easily available – such as in coffee shops, office lunches or the cinema.

It’s easy to follow a healthy diet when you’re in control of your shopping list and the contents of your fridge. But as soon as you step outside the front door, it can get a lot more complicated. Walk into a coffee shop, a bar or the cinema, and making the right decision can be a lot more challenging and confusing.

The Right Bite is here to help – with accessible, practical advice for all those everyday occasions, you can make the smart choice even when healthy options are limited. Each chapter focuses on a different eating environment – from Breakfast on the Go to Working Lunches, Takeaway Food, Pubs, Picnics, Barbeques and the Cinema.

For each situation The Right Bite then explores the type of foods likely to be available and compares them, explaining the main health pitfalls and highlighting top picks. A ham and cheese croissant is a better option in a coffee shop than a skinny muffin for example! The Right Bite explains why, providing useful insights with a down-to-earth approach. Packed with design features and small enough to slip in your handbag, this is the one-stop guide for anyone wanting to eat healthily in the real world.

Are you lacking a bit of spice in your life? Add an abundance of flavour by integrating these well-known spices into your diet and reap the benefit of their glorious healing properties.

Spices are much more than wonderful taste supplements. They also provide concentrated, powerful medicines that can enhance health and vitality, treasures that ancient cultures knew well and that modern society is now rediscovering through science and research.


Garlic has a proven reputation as an antibiotic active against bacteria, fungi and other infectious micro-organisms including staphylococci, streptococci, E. coli, trichomonas, candida and amoebic dysentery. It is a traditional remedy
for treating colds, flu, bronchitis and asthma.

A growing body of scientific research confirms garlic’s reputation forgarlic benefiting the cardiovascular system by lowering cholesterol, reducing blood clots (by preventing platelet aggregation), reducing atherosclerosis and lowering blood pressure. Recently, it has been shown that garlic can help to lower blood glucose and thus reduce the risk of diabetes, and there is some evidence that eating garlic regularly may help prevent the development of an enlarged prostate in older men.

Did you know…?

Eating fresh parsley with garlic helps to avoid bad garlic breath.


gingerFor centuries, ginger has been taken to ease rheumatic complaints, and modern evidence confirms that it has an
anti-inflammatory effect and may also lower blood pressure. It can aid slimming if taken as a hot drink with food because, as well as giving a sense of fullness, it enhances the thermic effect of food, reducing feelings of hunger. Widely used as a digestive aid, ginger can also be effective for motion sickness and nausea. It makes a warming drink and is thought to improve circulation.

Did you know…?

Ginger is highly effective in treating morning sickness, but high doses should be avoided.


In the Middle Ages, nutmeg was highly prized and believed to have magical powers. People even carried nutmeg
around with them in a small locket on a chain. It was said to comfort the head and the nerves, and was known to calm the digestion while stimulating the circulation.

Modern research has shown nutmeg to be among the strongesnutmegt antioxidants and an effective antibacterial and anti-inflammatory plant medicine able to increase calmness while reducing feelings of anger and embarrassment. It has also been found to inhibit blood clotting and to decrease prostaglandin levels in the colon, making it useful in the management of Crohn’s disease. Extracts of nutmeg inhibit leukaemia cell development, and compounds within it have been found to inhibit the breakdown of elastin in the skin and thus keep the skin more supple. Nutmeg also seems to help protect the skin from overexposure to harmful UV sun-rays.

However, nutmeg does have a reputation as an intoxicant that can cause hallucinations and euphoria, together with palpitations, nausea, headache, dizziness, dry mouth and delirium, but the psychoactive effect is only seen in large doses and varies markedly from person to person.

Did you know…?

To relieve joint pain, try an ointment made by mixing freshly grated nutmeg, ginger, ground cloves and citronella oil with ground, uncooked rice. Apply to the affected joint and leave to soak into the skin.


The shikimic acid contained in star anise seeds is a strong antiviral agent and a primary ingredient in the synthesis of antiviral drugs such as Tamiflu. Recent bird flu and swine flu epidemics caused the price of star anise to soar as drug companies bought up vast quantities in order to meet the surge in worldwide demand for antiviral drugs.

star-aniseStar anise is a warming, stimulating herb used in traditional Chinese medicine to relieve cold stagnation, to balance the flow of Qi and to relieve pain. It is a traditional remedy for arthritis and digestive complaints, and has potent antimicrobial properties due, in part, to the presence of anethole, which is effective against bacteria, fungus and some yeasts. Its immune-stimulating, antimicrobial and antioxidant properties, together with a gentle painkilling and sedative effect, make star anise a perfect remedy to give young children to relieve colic, and also to treat respiratory problems such as bronchitis, cough and asthma. It is also a useful insect repellent.

Did you know…?

Sprinkling ground star anise on root vegetables before baking, or adding a whole star anise to sweet potato, pumpkin or leek dishes enhances their flavour.




Exacts taken from Healing Spices by Kirsten Hartvig

£12.99 | Available from Nourish Books



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Jackie Lynch shares some tips from her new book, The Right Bite to help you choose your cinema snacks.

There’s something about a trip to the movies that just seems to send caution to the winds when it comes to snacking. The usual suspects, such as popcorn, ice-cream and hot dogs, are high in sugar, refined carbohydrate and even trans fats which can make movie night a bit of a health minefield. Here are 5 quick tips to help you mitigate the damage.

  1. Start Sharing
    You may not be a natural sharer and hate the idea of someone else picking at your food, but the cinema is one place where you might want to bend the rules, as it can make a big difference to just how much you consume in one sitting. You might run the risk of annoying your neighbours with all the rustling, but it can be a clever way of halving the potential calories and sugar intake, as long as you play fair and stick to your share.
  2. Avoid Sugary Toppings and Glazes
    Sweet or salted, popcorn is a starchy snack that adds up to about 500 calories per small portion, so if it’s your preferred movie snack you need to tread carefully. It’s a smart move to steer clear of extra caramel or toffee toppings, as this ups the sugar content significantly and adds around 150 extra empty calories. Sharing is a very smart move here – a large popcorn (sweet or savoury) averages at around 1,000 calories, which is half the recommended daily amount for women. Splitting it between 2, 3 or ideally 4 of you could make a huge difference, especially if you’re a regular moviegoer.
  3. Opt for Frozen Yogurt
    Ice cream is the ultimate comfort food and the combination of sugar and fat is highly addictive to our taste buds, which is bad news if you’re trying to watch your weight, as the excess sugar will go straight to your waistline. The Right Bite here would be natural frozen yogurt, and it’s easily available in most outlets. At 150 calories per 100g tub it contains less than half the calories of vanilla or chocolate chip cookie ice cream which range from 330-400 calories per 2 scoops. Beware of some of the fruit frozen yogurts – they may be lower in fat and calories than ice cream but they still contain the equivalent of around 7 teaspoons of sugar which won’t help your cause.
  4. Nachos Beat Hotdogs Every Time
    If you’re wavering between the two, then opt for nachos. Hot dogs are highly processed and there’s really no room for manoeuvre to make it a healthier choice. Nachos may not be a perfect solution, as the combination of fat, sugar and salt in the tortilla chips is something we instinctively crave, which means that the more you eat, the more you’ll want to eat, but there is far more mileage in health terms if you’re smart about the topping. Avoiding cheese and sour cream and focusing on guacamole and tomato salsa could make all the difference. The avocado in guacamole is a rich source of heart-healthy monounsaturated fats and contains some protein too which will help to keep you going for longer, so that you’re less likely to get the munchies later on. The spicy tomato salsa is another smart choice, as it’s low in fat and full of antioxidants.
  5. Choose Your Drink Wisely
    If you know there’s no way that you’ll walk past the food and drink concessions without treating yourself to something to eat and drink, try to limit the damage by being smart about your choice of drink. Indulging in a medium soda means you’ll be adding the equivalent of roughly 13 teaspoons of sugar to your snack, which is a huge amount by anyone’s standards. Beware diet sodas, as these may not contain sugar, but the long list of ingredients means that they’re highly processed and the artificial sweeteners they contain can trigger a similar addictive response in the body as sugar, leading to cravings and a possible sugar binge further down the line. There’s no doubt that the Right Bite here would be water – it would help your body cells recover from all the sugar you’ve consumed in your chosen snack, keep you alert during the movie and add no calories at all!

Jackie Lynch is a Registered Nutritional Therapist and runs the WellWellWell clinics in West London. Passionate about the importance of good nutrition for optimum health, she creates practical nutrition programmes suitable for a busy 21st century lifestyle. Jackie also Jackie Lynchprovides advice and support for a range of blue chip companies, in the form of individual consultations for staff, nutrition workshops and menu analysis and has acted as a food consultant for brands such as Tetley. She is a regular contributor to the Mail on Sunday and the Net Doctor website and her advice features in a wide range of other national media. Visit her website.


Jackie Lynch
The Right Bite
£6.99, available from Nourish Books.
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Jackie Lynch is the author of The Right Bite, a practical guide perfect for urban life, to help people make healthy choices on the go, when Jackie Lynchnutritious food is not easily available. Last week Jackie visited Nourish offices in Angel, and we took this opportunity to have a chat with her about her work, and to know the behind the scenes of writing The Right Bite. You can listen to Jackie Lynch podcast, or download it from iTunes.

Jackie is a Registered Nutritional Therapist and runs the WellWellWell clinics in West London. Passionate about the importance of good nutrition for optimum health, she creates practical nutrition programmes suitable for a busy 21st century lifestyle. Jackie also provides advice and support for a range of blue chip companies, in the form of individual consultations for staff, nutrition workshops and menu analysis and has acted as a food consultant for brands such as Tetley. She is a regular contributor to the Mail on Sunday and the Net Doctor website and her advice features in a wide range of other national media. Visit her website at www.well-well-well.co.uk.


The book is practical and friendly. Each chapter has a Right Bite box, so if you are in real hurry, what you have to do is flick through the book and find the right option for you. – Jackie Lynch


JAckie 2



Jackie Lynch
The Right Bite
£6.99, available from Nourish Books.

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Jackie Lynch shares some helpful tips from her book The Right Bite to help you effortlessly limit the sugar in your diet.

If you’ve been following the headlines recently, you’ll have seen that sugar has been firmly cast as the villain of the piece in health terms which makes it a smart move to keep it to a minimum. Unfortunately, that can be easier said than done as sugar is highly addictive and seems to be added to everything, from bread to soups and pasta sauces. Here are 4 simple strategies which will help you significantly reduce sugar without too much effort.

1. Read the label carefully
Sugar comes in many different guises, and can often feature two or three times on a label in a form that you might not recognise, which means high levels of sugar can slip under the radar, if you’re not careful. Anything that ends in –ose is a sugar, for example sucrose, fructose, dextrose or maltose. Corn syrup, maple syrup (or any other syrup, for that matter), treacle, molasses, maltodextrin and hydrolysed starch are all commonly used terms to look out for, as they are just sugar under another name. Don’t be fooled into thinking that honey is a healthier form of sugar, as it’s just sugar in a liquid form (and that doesn’t change if it’s raw, organic or Manuka honey – it’s all sugar). Avoiding products that contain high levels of these hidden sugars could help you cut sugar consumption quite dramatically. If you want to do the maths when you check the label, a teaspoon of sugar adds up to about 4g.

2. Ensure protein features in every meal or snack
It’s incredibly difficult to limit your sugar intake if you’ve allowed your blood sugar to drop. Low blood sugar leads to increased levels of the stress hormone cortisol which creates powerful cravings for sugar, carbs or caffeine to restore blood sugar balance. When your hormones start to determine your food choices, it’s almost impossible not to give into the temptation of the nearest sugary snack. Protein is hard to digest and helps to slow down the release of sugars and carbohydrate in the body, keeping your blood sugar balanced. A protein-rich lunch will make it much easier to say no to a sugary snack mid-afternoon and including protein in all your meals or snacks will go a long way to helping you stay on the straight and narrow.

3. Avoid the low-fat trap
A common misconception is to opt for low-fat foods as a means of losing weight. This is likely to be extremely counter-productive, as sugar not fat is the principal culprit when it comes to gaining abdominal fat. When fat is stripped out of a product, there is a significant loss of flavour and manufacturers will often add sugar (or salt) to enhance the flavour. A typical example of this would be the so-called skinny muffin in coffee shops. This often contains more sugar than the classic version which means it isn’t the healthy treat you might imagine. Make sure you do a label comparison next time you grab your favourite low-fat product at the supermarket so that you don’t fall into the low-fat trap.

4. Steer clear of dried fruit, fruit juices and smoothies
Swapping dried fruit for fresh fruit can make huge inroads into your sugar intake. The dehydration process considerably intensifies the sugar content of the fruit – for example raisins contain about four times as much sugar as grapes. It’s also important to be wary of fruit juices and smoothies – a glass of orange juice with your breakfast may seem like a healthy option, but it contains the equivalent of 6 teaspoons of sugar and a 250ml smoothie bottle contains even more, with sugar content averaging at the equivalent of 7-8 teaspoons. Opting for vegetable juices will help to keep the sugar content down, as long as you make sure there isn’t too much fruit hidden in there. Or you could just drink water!Jackie Lynch

Jackie Lynch is a Registered Nutritional Therapist and runs the WellWellWell clinics in West London. Passionate about the importance of good nutrition for optimum health, she creates practical nutrition programmes suitable for a busy 21st century lifestyle. Jackie also provides advice and support for a range of blue chip companies, in the form of individual consultations for staff, nutrition workshops and menu analysis and has acted as a food consultant for brands such as Tetley. She is a regular contributor to the Mail on Sunday and the Net Doctor website and her advice features in a wide range of other national media. Visit her website.



Jackie Lynch
The Right Bite
£6.99, available from Nourish Books.
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We hope you have enjoyed the past 14 days! We loved sharing our wellbeing tips and tricks with you. If you would like to find out more, and to be informed about the next time we do the #14days of wellbeing, please sign up to  our newsletter!

The books that we have included, and you might like to delve into a little deeper, are:



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








Saimaa Miller
Aussie Body Diet
£14.99 | Available from Nourish Books








Jo Pratt
In the Mood for Healthy Food
£ 20.00 | Available from Nourish Books





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‘No pain, no palm; no thorns, no throne; no gall, no glory; no cross, no crown.’ – William Penn, 1644–1718

Move it or lose it. We’re designed to move, not sit at a desk all day. Movement eases tension, boosts circulation, stimulates the metabolism, releases endorphins, fires up the libido, wards off disease . . . the more you move, the more enriched your life will be. We all know how good exercise is for us, but we are so good at finding excuses not to do it. Exercise should be a habit, just like flossing or checking Instagram. There are no shortcuts; you can’t outsource it. But regular exercise doesn’t need to be a chore.

You don’t need to log hours in the gym, running on the treadmill like a hamster on a wheel. And you don’t need to pay a drill sergeant. Exercise can be anything you want it to be – the more varied the better. Just move your body. Some days you’re itching to put on your trainers; some days you’d rather defrost a fridge than exercise. I get it. Even on the difficult days, just try. Do something. Consistency is the key.

When you use your muscles for more than just lifting shopping bags, they increase in strength and size. They become less easily fatigued and work more efficiently. If you don’t use your muscles enough, they can literally waste and everything becomes difficult. When you exercise, your heart – the most important muscle – works harder to pump blood around, as there’s an increased need for oxygen. Your cardiovascular system becomes more efficient and better at circulating oxygen even when you’re stationary. Everything becomes  easier: climbing stairs, chasing after toddlers and, yep, carrying shopping bags.

Cardio Health
When we exercise, our hearts have to work more efficiently to pump the blood around as we need more oxygen for proper cell functioning. The more we exercise the more toned our cardiovascular systems become, circulating more oxygen even when we’re not exercising. This naturally stimulates a feeling of wellbeing, as I believe oxygen is alkalising to the blood.

The Lymphatic System
The lymphatic system is a network of tiny vessels and a major part of the immune system. It removes excess fluid – called lymph – from the tissues of our body, stops off at lymph nodes where white blood cells attack bacteria, microbes and cancer cells, then returns the filtered lymph to the bloodstream. If the lymphatic system isn’tworking properly, a range of illnesses can develop, such as oedema, glandular fever and even Hodgkin’s disease.

Unlike the bloodstream, the lymphatic system doesn’t have a built-in pump: it relies solely on muscular contraction to move the lymph in one direction (towards the heart). If you don’t move, the system breaks down. Activity, massage and dry skin brushing help to keep lymph moving.

Your Brain
Exercising not only helps with circulation, muscle growth and lymphatic drainage; it’s also essential for optimal cognitive function. When you work out, your blood transports more oxygen – food for your brain. In a study of 1.2 million Swedish men, fit twins scored higher IQs than their less-fit brothers. Exercise is also strongly associated with a reduced risk of dementia as it slows down the age-related shrinkage of the frontal cortex, which is important for memory and recall.

The relationship between exercise and mood is now well documented. Exercise stimulates the release of neurotransmitters such as norepinephrine, serotonin, dopamine and endorphins – chemicals that significantly lift your mood. It makes you feel good. Researchers believe regular exercise can help treat depression.

What’s more, exercise stimulates our brains to produce new neurons, and ‘anti-ageing’ hormones such as dehydroepiandrosterone and growth hormone. Each neuron is linked by synapses, which permit an electrical or chemical signal to pass through, allowing communication. Each time we repeat a thought or action (see Visualisation Practice, page 27), these synapses grow stronger.

Exercise helps us achieve our very best, inside and out. If you want it to, exercise can push boundaries, increase pain threshold and boost focus and tolerance. Overcoming physical challenges hones the mind. Top athletes are very determined characters because they constantly test their limits, make mindfulness part of their daily lives and never, ever give up.

Movement is vital to weight loss. Nothing new here. You simply need to follow this equation: expend more energy than you take in. Exercise more, eat less. And if you build more muscle through weight-bearing and resistance exercises, you’ll burn more calories when you’re doing nothing. Lucky for those of us who like to indulge!

If you diet but don’t exercise, you’ll still lose weight. But you’ll shed muscle as well as fat and when you regain weight, it all comes back as fat. Every time you lose muscle through dieting, you reduce your ability to burn fat. It only gets harder and harder to fight the fat. Cardiovascular exercise is important for everybody, but especially relevant to weight loss. It means working up to 80 per cent of your maximum heart rate (your MHR is roughly 220 minus your age). So if you’re running with a friend, you won’t be chatting.

Staying active is essential for cardiovascular health, preserving and building muscle and losing excess lard. In turn, your self-esteem shines. I won’t lie to you: it requires a bit of commitment and dedication. Make it easier on yourself by choosing an exercise schedule that suits your lifestyle. If you’ve got kids, play chase in the park for an hour. If you loathe gyms, buy a Pilates DVD. If your schedule’s busier than the Prime Minister’s, cycle or walk to work. If you can incorporate exercise into your routine, it will give you so many gifts. Your brain will be clearer; you’ll work smarter, not harder. You might even be able to leave work sooner and have more time for yourself. You might find you’re less snappy at the kids or your partner thanks to those wonderful happy hormones. You’ll feel more alive.

For optimum fitness, vary your type of sport, intensity and duration. Include conditioning as well as cardio. All athletes now incorporate some form of stretching or yoga as an essential part of their training. Yogis say, ‘You can tell the age of a person by the flexibility of their spine’, and it couldn’t be more true – as we age, our bodies become more acidic, and acidity makes us rigid. Stretching and yoga are deeply alkalising as they aid in oxygenating tissue, while removing metabolic acids, preventing injuries and keeping us youthful to boot.

If you want to know more about Aussie Body Diet, you can visit Saimaa’s Website or our website.

Aussie Body Diet

Saimaa Miller
Aussie Body Diet
£14.99, 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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Nourish books are full of recipes ideas, some of them require a dedicated time, some others are quick to make during a working day evening, and if you can combine them with the company of a good friend, then it is even better. After pondering awhile over Jo Pratt’s In the Mood for Healthy Food, our Associate Publicist Jillian and her friend decided to go for the Lemon and Garlic Griddled Chicken with Green Mash recipe. They definitely had a lot of fun and enjoyed the making of this delicious recipe with a glass (or two) of red wine.

Jo Pratt’s In the Mood for Healthy Food is chock-full of gorgeous recipes, so picking one for dinner was both easy and difficult. Easy because you can’t really go wrong, and difficult because it took ages to settle on one thing!

We finally decided on Lemon and Garlic Griddled Chicken and Green Mash, due to its short list of ingredients and simple preparation, as well as the tantalising promise of hot creamy mash on the very gloomy first night of February.

As the chicken has to marinate for at least half an hour we set about doing that right away, and it took only a few moments to zest and juice the lemon, grate in some garlic, and sprinkle in seasoning. With that poured over the chicken and popped into the fridge, we had the time to sit down with a glass of wine before needing to start on the mash.

After a glass (or two), we chopped the leek and courgette, and got those simmering away. Mixed with the scent of garlicky lemon already floating around, the kitchen started smelling wonderful.

Lemon and Garlic Griddled Chicken and Green Mash cutting

Next went in a can of cannellini, some chicken stock, and frozen peas, and as they all cozied up together in the pot we chopped some basil and grated the parmesan, getting everything ready at the same time.

Lemon and Garlic Griddled Chicken and Green Mash cooking

Half an hour passed quickly, and the chicken came out of the fridge and into the pan. As soon as the lemon-garlic marinade hit the heat there was a delicious sizzling sound and smell. A few minutes on either side and the chicken was done at the same time as the mash.

In went the fragrant basil and the sharp cheese, and it was time to eat.

The chicken was deliciously flavourful, and the mash was creamy and moreish. Knowing that it was comprised of beans and veggies made us have no qualms about having multiple helpings.

This meal is easy to prepare, quick to make, and everything comes together simultaneously, giving you a warm, nutritious, and totally delicious meal. We were too full for dessert, but were tempted by the Blackberry and Honey soufflés! There’s always next time…

Lemon and Garlic Griddled Chicken and Green Mash final

Serves: 4
Preparation time: 20 minutes, plus at least 30 minutes marinating
Cooking time: 15 minutes

4 skinless, boneless chicken breast fillets
juice and zest of 1 large lemon
4 garlic cloves, crushed
2 tbsp olive oil
sea salt and freshly
ground black pepper

For the mash:
1 tbsp olive oil
1 large leek, finely diced
2 courgettes/zucchini, finely diced
800g/1lb 12oz canned cannellini beans, drained
150g/5.oz/1 cup frozen peas, defrosted
125ml/4fl oz/. cup hot chicken stock
1 bunch of basil, leaves and stalks finely chopped
50g/1.oz/. cup finely grated Parmesan cheese
2 tbsp extra virgin olive

Get in touch! If you want to review one of our recipes, you can write to nourishbooks.community@gmail.com.



Jo Pratt
In the Mood for Healthy Food
£ 20.00, available from Nourish Books




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