Recipe Alert: A Step-by-Step Guide to Making Homemade Kombucha

The trendy probiotic drink is typically sold bottled, but you can save money and customise the flavours by making homemade kombucha yourself. Here's how.

By now, we all know the benefits of probiotics: balanced gut bacteria, a boosted immune system, and less bloat, for starters. And now that there's a huge focus in the news on digestive health, there's a resurgence of probiotic waters and juices. But if that £5-per-bottle kombucha habit is getting expensive, try this recipe from The Roasted Root to make homemade kombucha.

Below is everything you need to know, from the confusing terminology (like, erm WTF is SCOBY?) to each and every step in the brewing process. Once you have the base down, it's easy to experiment with flavour combos to find the mix-and-match you love best.  Enjoy...

How to Make Homemade Kombucha

Large pot

1 or 2-gallon glass jug/container

Stick-on or floating thermometer

Cheesecloth and rubber band

Glass, sealable bottles (such as flip cap bottles)

Ingredients

1 kombucha SCOBY (you can purchase online or grow your own by following steps below)

1 gallon spring water (don't use tap water because it likely has chlorine or fluoride in it)

10 black or green tea bags (whichever you prefer)

1 cup organic cane sugar

1 cup 100% fruit juice (optional, for flavouring)

Step 1: Brew the Tea

In a large pot, heat the gallon of spring water until boiling, then remove from heat and add the tea bags. Steep for 15 minutes and remove the bags. Add the sugar and stir well. (Whatever you do, don't skip this step, as the SCOBY grows and ferments from the sugar—more on this in step 2).

Step 2: Add the SCOBY

SCOBY, or Symbiotic Culture of Bacteria and Yeast, is the ingredient that transforms tea into kombucha through a sugar fermentation process (which you started in Step 1 when you added the sugar). After your tea is done steeping and has cooled to 75-80 degrees, transfer to a glass jug and add the SCOBY that's now grown. Place the thermometer in the jug, cover with cheesecloth and secure with a rubber band.

Step 3: Allow to Ferment

Place the jug in a dark, slightly warm environment (like a closet) and allow to brew for 7-10 days. The ideal temperature is between 75-80 degrees; any higher and you risk developing mould. (Below is what a healthy SCOBY looks like. If you begin to see mould similar to bread mould, throw the batch away and start again.) Your SCOBY will continue to grow in size—this is normal—but if it starts to become overgrown cut a few slices off to keep it healthy. After 7-10 days, your kombucha is complete—the longer you let it brew, the stronger the taste. 

Step 4: Remove the SCOBY

Now that your kombucha is done, slice the SCOBY off and place in a glass jug with enough kombucha to barely cover it, then cover the jug with cheesecloth. Let the SCOBY sit until you are ready to make another batch. If you like the taste as is, pour the kombucha into sealed glass bottles and place in the refrigerator until ready to drink. A batch typically lasts 3-5 days once the seal is broken.

NOTE: Steps 5-6 are optional, but often followed to develop more flavour within the kombucha. 

Step 5: Flavour the Kombucha

If you'd like to add more flavour to your kombucha, pour into a mixing bowl and add one cup of 100% fruit juice, or one cup fresh fruit and half-cup cane sugar. Stir, then divide into glass, sealable bottles. Place in the dark room where you grew your SCOBY and leave for three days. 

Step 6: Strain and Serve

After three days of fermentation, strain out any additional pieces of SCOBY that grew. Pour kombucha into sealed bottles and place in fridge until ready to drink. Be careful upon opening—the carbonation builds pressure in the bottles similar to shaken soda.

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Perfect Post-Workout Smoothies

 Sip and Recover

You've pounded the pavement, held your poses, pedaled up that last hill, and lunged until you felt the burn. Now, it’s time to refuel: “Your workout’s not complete until you eat,” says Seattle dietitian Emily Edison, RD, CSSD. Smoothies are the perfect snack to turn to after working up a sweat: Easy to make and digest, they offer a simple way to get the protein you need to build muscle, the carbs you need to restore the glycogen you burned during exercise, and antioxidants that fight inflammation and cell damage.

To blend the perfect one, aim for 15 to 20 grams of protein. The rest should be carbs, and don't forget a small amount of fat, Edison advises.

(You don't have to be a scientist to figure this out—just take a look at more smoothie recipes here to get an idea of the ratios to aim for.) Start with a foundation of greens or other veggies, then add fruit, a protein source (plain yogurt, silken tofu, or whey protein powder), and a liquid, such as coconut water, juice, or almond milk. Blend with ice and nutritious extras—such as chia seeds, turmeric, or ginger.

Drink up within 30 to 60 minutes after exercise to swiftly restore energy stores and repair muscle damage, says Simin Levinson, RD, CSSD, of Arizona State University. Here's 5 tasty blends you’ll want to try and see link below for more if you enjoy these!  All recipes serve 1. Blend ingredients til smooth.

Mango-Go-Go
Orange fruits and veggies offer heaps of nutrients called carotenoids, which repair the cell damage that happens during workouts. Meanwhile, coconut water rebalances the electrolytes you’ve lost through perspiration.

2 cup spinach
1 cup frozen mango
½ cup baby carrots
½ cup coconut water
¼ cup orange juice
2 satsuma or mandarin oranges, peeled
½ cup plain yogurt

Cran-Beet Crusher
Not only do beets ease inflammation, but studies show they improve blood flow and stamina, which boosts endurance. And superfood kale lives up to the hype, providing a whole range of vitamins and minerals that amplify the heart-disease and cancer-fighting power of your workout.

1 cup silken tofu
½ cup fresh or frozen cranberries
½ med beet (raw or roasted)
1 small peeled Persian cucumber or ½ medium cucumber
1 celery stalk
1 cup kale
1 orange or a half-cup fresh squeezed orange juice
2 tsp raw honey

Berry Blast Protein Smoothie
Low-fat milk supplies protein and carbs, while the frozen banana provides potassium and carbs to refuel your muscles, says Mitzi Dulan, RD. And you'll get a hit of powerful antioxidants and fiber from the mixed berries.

1 scoop (1.6 oz) vanilla soy protein
8 oz low-fat milk
½ frozen banana
¾ cup frozen mixed berries

Eat Your Wheaties
Far superior to cold cereal, this blend includes wheat germ, rich in folic acid to aid cell growth and development. Don’t fear the spinach—you won’t even taste it, and it helps prevent iron deficiency, common among female athletes.

2 cup spinach
1 cup frozen peaches
½ cup fresh banana
½ cup raw zucchini
¾ cup coconut water
½ cup plain yogurt
2 Tbsp Wheat germ

Powerhouse Pumpkin
Canned pumpkin is loaded with vitamin A, which protects against the cell damage that occurs during exercise. Avocados are high in monounsaturated fat—specifically oleic acid—which is been linked to reduction in inflammation.

½ cup canned pure pumpkin, frozen in ice cube tray
7 oz 2% Greek-style yogurt
½ cup water
¼ avocado
2 Tbsp ground flaxseed
1 Tbsp maple syrup
½ tsp pumpkin pie spice

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Three Junk Foods You Need To Avoid!

We all like to eat junk food sometimes. There are certain foods you CAN enjoy in moderation, and then there are foods (like the ones listed below) that you SHOULDN'T EVEN CONSIDER CONSUMING!

Here are three of the most calorie dense junk foods popular US fast food restaurant chains offer today!

Carl’s Junior Double Six Dollar Burger
602 Grams – 1520 calories – 11g Fat – ?g Trans fat – 60g Carbs

When you see this hamburger, you can just tell it is full of fat and calories. But, it is still a popular menu item at Carl’s Jr. It is over half a pound of greasy, cheesy goodness that tasted so good, yet is so bad.

Arbys Sausage Gravy Biscuit
238 Grams – 961 Calories – 68g Fat –  0g Trans Fat – 107g Carbs

Breakfast is the most important meal of the day. So, what should you eat? If you are looking to stay thin, you will probably want to avoid the Arby’s Sausage Gravy biscuit. While it doesn’t sound too dangerous, this little bundle of flaky dough and creamy gravy packs in almost 1000 calories. Add in an orange juice and some hash browns, and you are almost half way through your daily caloric requirements.

Dairy Queen Chicken Strip Basket
531 Grams – 1270 calories – 67g Fat – 12 g Trans Fat – 121g Carbs

Chicken is pretty healthy, right? It is usually preached as the healthy alternative to beef when people go to fast food restaurants to order a meal. But, that is not always the case. In the seemingly healthy looking dish called the “Dairy Queen Chicken Strip Basket”, there is over 1200 calories! Look back at the Carl’s Junior Double Six Dollar Burger…which one sounds healthier? If you add a glass of orange juice to this meal, you are almost consuming the same amount of calories. Looks can be deceiving!

Take home lesson:
It is OK to have junk food once in a while, but just be sure you know what you are eating. Some things that look relatively healthy can be quite deceiving!

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The Benefits of Greek Yogurt and Why It Deserves to Be Called a Superfood

There's a lot more going on with Greek yogurt than just using it to fill up your morning parfait or smoothie bowl.

The word "superfood" gets thrown around a lot these days, but Greek yogurt definitely qualifies. Here's why nutritionists and protein fiends alike have fallen head-over-heels for yogurt's creamier, tarter cousin.

It's more nutritious than regular yogurt.

Yogurt gets its "Greek" label when it has been strained to get rid of whey, which is the liquid that's left over after the curdling process. Without whey, yogurt takes on a thicker, creamier consistency with a higher concentration of protein and good-for-your-gut probiotics (another bonus: less sugar). Dannon Light & Fit Greek yogurt, for instance, has 22 grams of protein and 9 grams of sugar in a one-cup serving, which trumps the 7 grams of protein and 13 grams of sugar in the same amount of the brand's regular nonfat vanilla yogurt. That high protein count is one of the benefits of Greek yogurt for vegetarians.

It helps you feel fuller, longer.

Digging into Greek yogurt as an afternoon snack can reduce hunger pangs and keep you from feeling ready for dinner when it's only 5 p.m., finds a study published in the journal Appetite. Study participants snacked on Greek yogurt with varying amounts of protein three hours after lunch for three days straight. The group that ate yogurt with the highest amount of protein (24 grams per serving) reported feeling fuller and didn't feel hungry enough for dinner until almost an hour later than the group who ate lower-protein yogurt.

Fat-free versions offer about the same nutrients as full-fat options, but only a fraction of the calories.

While nutritionists may warn you against fat-free and reduced-fat foods, as they often amp up their sugars to make up for lack of flavor from the fat, Greek yogurt is an exception. If you're watching your calorie intake, reach for Greek yogurt with 0 percent fat. It generally has a comparable amount of protein, sugar, probiotics, and calcium, but usually just a fraction of the calories. You might have to sacrifice a bit of the thick consistency, though. Full-fat versions tend to be denser than those that are low in fat or fat-free, according to a study published in the Journal of Dairy Science.

It keeps your digestive system running smoothly.

You can thank the probiotics for that. The beneficial microorganisms are naturally found in Greek yogurt and have been shown to keep your tummy happy by easing lactose intolerance, constipation, diarrhea, and IBS. Yogurt also helps more serious gut issues like Chron's disease and ulcerative colitis. Search for the phrase "live and active bacteria cultures" in the ingredient list or look for the National Yogurt Association's Live & Active Cultures seal, which means the product has at least 100 million live cultures per gram (which is a good thing). Probiotics aside, there are plenty additional benefits of Greek yogurt. Check out 10 more of them here.

It can help keep your weight in check.

A 2012 study published in the journal Annals of Epidemiology tracked the diets, weight, and waist circumferences of more than 3,000 people and found that while everyone's weight and waists increased over time, those who ate yogurt tended to stay trimmer than those who avoided it.

There are some imitators out there.

The ingredient list on a real Greek yogurt might look complicated because of the hard-to-pronounce probiotics, but it should generally be short and include just milk and the bacteria names. Some brands try to side-step the straining process and just throw in a bunch of thickening ingredients instead. If you're looking for real Greek yogurt made the traditional way, beware of fakes that have ingredients lists that include things like pectin, cornstarch, and xanthan gum.

It can be used as a healthy substitute in recipes or enjoyed on its own.

You might not be a fan of the tangy, slightly sour taste of plain Greek yogurt, but that's exactly what makes it a seamless substitute for condiments like sour cream and mayo. Add a dollop of Greek yogurt to soup or chili, or use it to create a healthy but creamy dressing or dip. (You'll see just how versatile it is as a cooking ingredient in these 10 yogurt-based recipes.) Greek yogurt also adds a creamy protein punch to your smoothie.  Or you could eat it solo and spoon natural sweeteners like honey or berries on top for a healthy treat that tastes surprisingly decadent.

Some studies suggest too much high-fat dairy can threaten your health.

A 2013 study from Kaiser Permanente researchers found high-fat dairy could negatively affect breast cancer patients, likely because dairy products contain high amounts of estrogen. The study followed breast cancer patients for an average of 12 years and found those who ate one or more servings of high-fat dairy (such as yogurt, milk, ice cream, or cheese) a day had a 64 percent higher chance of dying from any cause. Low-fat versions, however, appear to be OK.

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Just Do It! Five Tips to Kickstart a Fitness Routine

We all have things we want to do – goals that we have set for ourselves to reach. As a fitness trainer, one of the biggest issues I've seen people come across is the divide between wanting and doing; meaning, they know they want to be healthier and workout more, but they don't know where to begin.

With the internet chock-full of health smoothies and vitamins and supplements and different types of fitness gear, it can be extremely overwhelming and even a little intimidating to get started, so here is my guide to starting a fitness routine:


1. Be like Nike – Just Do It:
The Nike tagline may seem a little cliché, but the more you think about doing something, the longer you're putting off actually getting it done. Don't psych yourself out! Remember, it doesn't have to be perfect, it just needs to be done.

Remember, you can (and should!) start small. If you haven't worked out in a long time, try simply throwing on some tennis shoes and going for a walk. The important part in the beginning is to just get yourself moving.

2. Don't worry about what others think of you:
Remember the last time you were embarrassed? You totally do. But think of this: when is the last time you noticed someone else was embarrassed? It's a little harder to recall, isn't it. Keep this in mind when you feel judged when you're trying a new exercise. People probably aren't noticing you nearly as much as you think they are.

3. Try new things:
Here's the thing: nobody becomes an expert in any field overnight. You may feel a little lost when you start working out, but that's normal, we've all been there! The important thing is that you are willing to learn. Figure out your learning style and use it to your advantage. Do you like planned workouts? Try online fitness guides (I have many available on my website for free that you can do at the gym or at home). Don't know how to do a movement? Search for it on YouTube. Or if you're a hands-on learner, ask for help in person. I assure you that guy in the corner doing perfect squats hasn't always have good form, but I bet he'd be happy to show you some pointers.

Another great way to try something new is to sign up for a local fitness class. Most gyms offer classes such as Zumba, spin class, yoga, and pilates. If you find a class you love, it can become a great incentive to keep exercising. However, if you take a class and absolutely hate it – don't force yourself to stick with it. Exercise isn't meant to be punishment.

4. Invest in the right gear:
I know this sounds contradictory to worrying about what others think of you, but you're not dressing well to be noticed. Wearing proper fitness clothes not only makes you feel amazing, it can help save you from some uncomfortable situations like chafing and sweating. Try to buy clothes that are comfortable and easy to move around in. Ideally, they should wick away moisture and keep you cool. One of my favorite brands is Hylete, but you can also find great workout gear at Dick's Sporting Goods, Nike, or any other major retailer.

With shoes, keep in mind what actions you'll be performing as shoe types vary by activity. There are different shoes for hiking, gym workouts, and running, etc. If you're unsure what shoes to buy, a number of stores will actually  analyze you and suggest shoes with the proper support according to your foot arch, gait and exercise requirements. Just be sure to call ahead and ask if that is a service they offer.

That said – don't feel like you can't workout if you have the right gear. Make buying gear be a reward for hitting certain milestones, or a small commitment from each paycheck. Ideally you want to have enough fitness gear that you aren't having to wash the same outfit each time, because then you're more likely to skip workouts.

5. Find a support community:
Everybody needs a little encouragement from time to time! Find your tribe to support your efforts. This could be your spouse, children, coworkers, friends, or an online community. You could even use your social media channels to report your workouts and progress. The goal here is to keep you accountable, and have others around to celebrate your successes! The great part is you may even motivate someone else to start living a healthier lifestyle.

No matter where you start, keep in mind that progress is never linear, but it is rewarding knowing you're working towards a healthier lifestyle, one step at a time.

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Why You Should Eat That Easter Chocolate

There are certain times of year when we can cut ourselves a bit of slack for a little over indulgence. I believe Easter to be one of them.  Dark chocolate is my absolute favourite type so I was pleased to come across this article outlining its benefits.  Read on....and then go ahead, enjoy your Easter egg! 

 

Regarded by many as the tastiest food on Earth, dark chocolate also has many health benefits..

1. It’s loaded with antioxidants

Dark chocolate contains hefty amounts of disease-fighting flavenoids, antioxidants also found in red wine and many fruits and vegetables. In fact, it appears to have more flavenoids than any other food.

2. It helps you through PMS

“There’s a reason we crave certain foods, such as chocolate, at that time of the month,” says Toronto-based raw foods coach Nathalie Lussier. “Chocolate releases calming endorphins that reduce anxiety. Plus, it’s high in magnesium,” which lifts moods and reduces water retention. But overindulging in sugar, salt and caffeine can backfire, causing bloating and fluid retention (not to mention weight gain).

3. It may lower cholesterol

A small study from the University of Illinois at Urbana-Champaign found that daily consumption of cocoa flavanol-containing dark chocolate lowered cholesterol and improved blood pressure.

While the research was funded by chocolate manufacturer Mars, Inc., the study was double-blinded and peer reviewed.

4. It may prevent pregnancy complications

A new study reports that a chemical (theobromine) found in chocolate may reduce preeclampsia, a major pregnancy complication. The darker the chocolate, the better.

Preeclampsia is primarily noted for raising blood pressure in pregnant women, and eating chocolate helps to lower this risk by up to 69 percent. The study of nearly 2,300 women established greater benefits to those who ate five or more servings per week, especially in their third trimester.

Despite the results from this study, researchers have said that further studies are needed to prove the direct link between chocolate and preeclampsia.

5. It helps prevent heart disease

A recent study shows that people who regularly consume 70% dark chocolate (about 20 g per day) show a marked improvement in blood flow, while no improvement is observed in those who eat “processed” chocolate, which contains very little cocoa paste. It seems that the positive effect of dark chocolate is linked to a property in its polyphenols that releases a chemical messenger, nitric oxide, which increases arterial dilatation, at the same time improving blood flow and reducing platelet aggregation.

However, it is important to note that previous studies have shown that milk prevents the absorption of dark chocolate’s polyphenols, thereby neutralizing its beneficial effects. Milk contains large amounts of casein, a protein that interacts with polyphenols and prevents them from being efficiently absorbed by the intestine. It is therefore always preferable to consume dark chocolate unaccompanied by milk.

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How To Stay Healthy During the Easter Holidays

The Easter holidays are now in full swing in the UK and the shops are filled with all manner of oval-shaped, chocolate temptations to test our willpower and lead us away from our regular healthy eating and fitness routines!  Whether you are staying home or heading away for the holidays, don't let all your resolutions and effort go out the window.  Follow these simple tips from Personal Trainer, Geoff Sa Joe, sharing tips on how to keep the bulge off during the Easter holidays.

With so many holidays upon us, most people tend to take quite a bit of time off to recharge for the remainder of the year. 

Just because you’ve planned for a holiday, does not mean that your regular fitness and eating regime needs to go out the window. In fact, it’s during these times that your commitment to a healthy lifestyle will be tested. 

It’s scary how easy it is to develop bad habits like skipping gym sessions and eating badly. Do it for two weeks and it can easily turn into four weeks, so don’t fall into that trap.

So what can you do if you are away on holiday:

1. Utilise the hotel’s gym - should it have one, at least twice a week.

2. Body weight exercises: Squats, lunges, push-ups, planks, burpees can be done anywhere! It just needs a bit of commitment! A simple 20min bodyweight workout can do wonders as a maintenance plan during the holidays. This will keep you in shape, so that when getting back into your gym routine it will not feel like you’re starting from scratch (which can be very demotivating).

3. Get your workout done first thing in the morning: During the day you’ll have all sorts of fun activities planned after which you will not feel like going for a workout.

4. Any form of exercise is great, so make it fun: You are more likely to do it if it’s fun! Running, yoga or pilates - it does not necessarily have to be resistance training. 

5. Try to stick to your regular eating regime: Three main meals with healthy snacks in-between. Healthy snacks – protein snacks, nuts, yoghurt, fruit. These are great to nibble on whilst out and about, keeping you fueled during the day. 

6. Realistically, you are likely to eat poorly: Try to keep it down to one bad meal a day - minimize the damage!

7. Keep your alcohol in-take down to a minimum: Especially if you are not used to drinking alcohol. Go for drinks like dry white/red wine, vodka, rum, brandy and gin. The problem is what do you mix it with as sweet mixers are very high in calories? Try diet soda or tonic, light cranberry or orange juice, light lemonade, lemon or lime juice. 

Basically, moderate the bad eating & alcohol in-take and maintain some form of exercise routine. By doing this, getting back into your regular fitness and eating routine will not be a problem at all AND your body will love you for it! 

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Do You Have to Be Antisocial to Lose Weight?

We all know how tough it is trying to lose weight, or even maintain weight, with the type of hectic social schedules that most people (certainly those with a busy job and friends!) are faced with.  It's impossible! That dream of a healthy lifestyle goes out the window and overeating, too much drinking and weight gain slowly slip back into your life.  Ever tried mindful eating?  Read on for some guidance on how this can help in the battle against the bulge!

When it comes to weight loss, friends and restaurants can lead to overeating. Do you have to choose between keeping the pounds off and hanging out with friends?

Picture your last meal at a restaurant with friends.

Plates loaded with delicious food.

People laughing and telling stories.

Wine glasses filled and refilled over the course of the meal.

A good time, right?

Sure. But researchers say there’s a downside to all that social revelry, especially if you are trying to lose weight, or even just keep off the pounds.

New research has found that the urge to overeat is strongest when you are dining with others in social situations, especially when out at a restaurant.

“The biggest source of temptation is when people are in restaurants and they’re with other people. In particular, being with others who are eating is a huge trigger,” Lora Burke, PhD, MPH, the study’s lead author, and a professor of nursing at the University of Pittsburgh, told Healthline.

But it’s not just your friends who can lead your diet astray.  People can feel food temptation “even if they’re alone but are in sight of people who are eating,” said Burke.

Increasing Temptation

In the year-long study, researchers used a smartphone app to follow 150 people enrolled in a weight loss program.

The app asked people to check in up to five times a day, reporting whether they were tempted to stray from their eating plan, or if they actually did.

At the same time, they reported where they were, who they were with, and their mood.

Throughout the day they also reported whenever they ate — or thought about eating — foods or portion sizes that didn’t fit their plan.

And they weighed themselves every day on a digital scale that sent data to the researchers automatically.

This use of technology in the study allowed researchers to capture information in real time, rather than relying on people to remember details later.
“We assessed them in the moment,” said Burke. “They’re in their natural environment — wherever they are — and they let us know what they’re doing, rather than relying on recall.”
The amount of data provided some hints at how people react to food temptations in different situations.

People were more tempted when they were in the presence of other people eating, compared with eating alone — even if they were sitting near strangers.
They also reported more food temptations when they were at a restaurant or bar, rather than at home or work.  And they were less likely to be tempted when eating in their car or at another person’s house.  Not every meal with friends at a restaurant leads down the path of temptation.

But the study found out that when people were tempted at a restaurant and were around others who were eating, “at least 60 percent of the time they will go on and eat something that they really weren’t planning for,” Burke said.

The chance of giving in to temptation at work or in the car was about 40 percent and 30 percent, respectively.

The study was presented at a recent meeting of the American Heart Association.

Mindful Eating

So is locking yourself in your house with a bowl of salad and ignoring your friends’ text messages your best option?

Not quite.

Even though eating at a restaurant with friends can be a high-risk situation, friends can actually help you stick to your weight loss plan.
Other research found that people who received more social support were better able to keep the weight off. As were people who enrolled in a weight loss program with friends.

Plus, the new study found that even though people experienced fewer food temptations when they were at home, they still gave into them about half of the time. Even when they were alone.

So food temptation lies in wait in many places. As do distractions — which some think may be behind our overeating.

“People often overeat when they’re distracted — social situations can be distracting, of course,” Dan Zigmond, author of “Buddha’s Diet: The Ancient Art of Losing Weight Without Losing Your Mind,” told Healthline. “But sitting alone at your desk at work can be hugely distracting, as well. And there’s lots of evidence that people make bad choices in that situation, too.”

You can counteract the effect of these distractions by being more mindful while you eat.

This technique has been applied in successful weight loss programs. But its roots extend even further back.

“Part of the theme of our book is to carry forward the teachings that Buddha presented so many years ago. Those really all boil down to just paying attention,” said Zigmond. “To try to ensure that you’re always paying some attention to what you’re eating, no matter where you’re doing it, when you’re doing it, or with whom.”

Zigmond said that this works even in groups, as seen with Buddhist monks who eat their meals communally, and mindfully.

Mindful eating mind might mean something as simple as pausing for a moment before starting to eat. Or paying attention to each bite of food. Or talking about the food with your friends.
In the end, this can improve the dining experience for everyone, without leaving you feeling guilty afterward for overeating.

“I don’t think meals out with friends have to be bad for our health or our weight,” said Zigmond. “But we have to combine them with a certain amount of attention and mindfulness.”


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Healthy Homemade Breakfast Cereal With Walnuts, Oats and Apricots

My post last week - The Top 10 Healthiest Foods for Breakfast Ever - was a popular one so I thought I'd provide another healthy breakfast related recipe to try.  It is my favourite meal of the day and finding a good one, that fills you up and provides you with good solid nutrition is always a bonus! I hope you enjoy this recipe as much as I enjoyed it, there's a good healthy dose of fibre and the flavours are perfect for getting your day started right.

Ingredients  - makes approx 9 cups

2 cups oats
1 cup spelt flakes
1 cup barley flakes
1 cup wheat berries
1 cup dried apricots chopped
1 cup dried dates chopped
2 cups walnuts roughly chopped





Instructions

Combine oats, spelt flakes, barley flakes, wheat berries and walnuts on a large rimmed baking sheet. Bake in the centre of a 325°F / 160°C oven, stirring often, until grains and walnuts are fragrant and golden, about 5 to 7 minutes. Remove from oven and let cool completely.

Combine cooled grain ingredients with walnuts, apricots and dates. Store in an airtight container for up to one month.

Serving Suggestions

1) Overnight Oats:
Place 1/2 cup (125 ml) of the cereal mixture into a bowl. Cover completely with milk and place in the fridge for 30 minutes or up to one day (make the night before) and it will be perfect in the morning. Serve with fresh berries and plain yogurt.

2) Warm:
Warm through in a microwave if desired. Add shredded apple, fresh berries or sliced banana. Drizzle with a little maple syrup or honey and stir to combine.

Recipe adapted from here

The Top 10 Healthiest Foods for Breakfast Ever

Breakfast really is my favourite meal of the day and I aim to make it as healthy as possible to give me the best start - ready to tackle whatever the day throws at me!   Read on for some healthy breakfast tips and indulge yourself in the morning.... 

The whole "breakfast is the most important meal of the day" saying is cliché for a reason: because it's true. But those breakfast bars are just not going to cut it. Get the most out of your mornings with these 10 healthiest foods for breakfast.

Steel-Cut Oatmeal 

A festival of heart- and waist-friendly fiber, steel-cut oatmeal is a whole grain that everyone (gluten-intolerant or not) can benefit from adding into their daily diet, says Vandana R. Sheth, R.D.N., C.D.E., spokesperson for the Academy of Nutrition and Dietetics. After all, in one 2015 Harvard University study of more than 100,000 people, those who ate at least 33 grams of whole grains daily—the equivalent of a single bowl of oatmeal—cut their risk of early death by 9 percent compared to those who rarely, if ever, ate whole grains.

"A single cup of steel-cut oats contains about 12 grams of protein as well as beta-glucan, a viscous fiber that helps promote a feeling of fullness," adds Jim White, R.D., owner of Jim White Fitness & Nutrition Studios in Virginia. "It's also very rich in antioxidants to help protect heart health and reduce blood pressure." As if all that weren't enough of a selling point, oatmeal is the perfect canvas for healthy breakfast mix-ins like milk, seeds, nuts, berries, and antioxidant-packed cinnamon.

Eggs

How do you like your eggs? Scrambled? Poached? Sunny-side up? It doesn't matter. They're all great. Every egg provides about 6 grams of muscle-building, fat-quashing protein. (Did you know that eggs are the number-one bioavailable source of protein, meaning that your body can absorb and use protein from eggs more easily than it can protein from any other food? Boom!)

Meanwhile, egg yolks are one of nature's best sources of choline, a nutrient that is vital to brain and liver health and is typically contained in prenatal vitamins because it is so important to neurological development, says White. In case you're still leery of yolks, don't be. Research published last year in the American Heart Journal shows that eating as many as three eggs per day doesn't have any effect on heart health, even in people with existing coronary artery disease.

Berries

Berries (of all kinds—blueberries, blackberries, raspberries, strawberries) are the perfect morning fruit, thanks to their low glycemic loads—meaning they won't spike your blood sugar and insulin levels like that glass of OJ will. "A cup of berries contains only about 50 to 85 calories, but tons of anthocyanins, antioxidants that been shown to reduce inflammation and protect the heart, says White. For instance, in one Circulation study of 93,600 women, those who ate at least three servings of anthocyanin-rich blueberries and strawberries had a significantly lower risk of heart attack compared to those who ate less.

Berries not in season? Go for frozen. Research from the University of Chester in the U.K. shows that frozen berries actually tend to have higher antioxidant levels than fresh varieties because they are picked, packed, and sealed at their peak ripeness.

Cottage Cheese 
A muscle-building powerhouse, cottage cheese contains 25 grams of protein per cup. In a 2015 University of Missouri study, dieters who ate a high-protein breakfast (35 grams of protein) ended up being less hungry and eating fewer calories throughout the rest of the day compared to those who ate low-protein breakfasts. Opt for full-fat, grass-fed varieties to get the most conjugated linoleic acid per spoonful. White explains that the fatty acid has been linked to weight loss, muscle development, and even a decreased risk of colorectal cancer in women.

Greek Yogurt
Greek yogurt is another protein-rich option that pairs perfectly with several other foods on this list: berries, nut butter, even eggs (your scrambled eggs just got so much creamier). It's an obvious breakfast choice for its bone-protecting calcium and immunity-bolstering probiotics, explains Kimberly Gomer, M.S., R.D., L.D.N., nutrition director at the Pritikin Longevity Center + Spa in Florida. But it has a slew of other health benefits such as keeping your digestive system running smoothly, helping you feel full longer, and giving you a low-fat choice that doesn't sacrifice other nutrients.

Nut Butter

"This is a quick and easy option for when you don't have a lot of time," says Sheth. Spread it on some toast (more on the best pick for bread later) or mix it into your Greek yogurt or oatmeal. A spoonful provides a perfect blend of protein, antioxidants, and heart-healthy fats. In fact, people who eat nuts every day are 29 percent less likely to die of heart disease and 11 percent less likely to die of cancer, according to a 30-year-long New England Journal of Medicine study. (Did you know you can make your own nut butter at home?)


Avocado

All hail, avocado toast! These green goddesses have it all—omega-3s, protein, fiber (half an avocado contains a quarter of your recommended value for the day), vitamin E, and more potassium than you'll find in a banana, says White. Those nutrients come with a big payoff: New research published in the Journal of Clinical Lipidology found that eating one to one and a half avocados per day (in place of other foods high in saturated fat) significantly reduced levels of total cholesterol, LDL cholesterol, and triglycerides.



Sprouted-Grain Bread
This is the perfect bread to feed your avocado-toast habit, says Gomer. Baked goods made from sprouted grains—meaning they have been allowed to germinate—actually have a lower impact on blood sugar levels compared to other whole-grain bread with the same amount of carbs, according to research published in the Journal of Nutrition and Metabolism. Plus, researchers found they triggered a greater post-toast increase in GLP-1, a powerful satiety hormone that's linked to maintaining a healthy weight.

Flaxseed

"These little seeds reduce blood sugar levels, improve insulin sensitivity, and have been found to protect against breast cancer," says White. Research published in the International Journal of Cancer suggests that the compounds contained in flaxseed may be behind the seeds' protective effect. Use these little guys as a staple breakfast ingredient, like in this Strawberry Banana and Flax Smoothie.

Coffee
Coffee really does get your brain going, says White, noting that a blend of caffeine and antioxidants may be to thank. So strong are the anti-inflammatory compounds in coffee that research published in the Journal of Alzheimer's Disease found that when patients with memory problems drink three cups of coffee per day, they delay the onset of Alzheimer's disease by an average of two to four years. Basically, with that and all the other health benefits of coffee, you can feel better about your daily java habit.


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What’s Really in Your Fast Food?

I've never been a fan of fast-food or burger bars 👎....here's some of the reasons why.  If this doesn't put you off, I don't know what will!  😱

French Fries 
The humble potato, fried in a vat of simmering oil, and finished with a sprinkling of salt. What could be simpler? Apparently, quite a lot. Fast-food fries often have more than 15 ingredients, including sugar and artificial coloring. They also have preservatives like sodium acid pyrophosphate and tert-butylhydroquinone, which in high doses has been linked to vision problems.


Hamburgers 
Ground beef, right? Sure -- but there also may be growth hormones and antibiotics, which can end up in your system. And in one study, some burgers had over 100 calories more per serving than the fast-food places said they did.

Soda
It’s the same soda you buy at the grocery store. But when you get it at a fast-food chain, you get more calories because the drink sizes are so large. And we’re not talking “supersize.” A medium soda at a typical fast-food place is about 30 ounces and has about 300 calories. And studies show that if you order it, you’ll drink it.

Breakfast Sandwich
Some of the ingredients listed for what one national outlet calls a “fried egg” include modified corn starch, soybean oil, medium chain triglycerides, propylene glycol, artificial flavor, citric acid, xanthan gum, and -- oh yeah -- egg whites and yolks (listed separately). If you didn’t bargain for all of that, ask for the propylene glycol (also used in fog machines and to make polyester) on the side.

Hot Dog
What’s in them? Let’s just say they make full use of the animals that supply the meat. They’re also loaded with salt and saturated fat (which most Americans get too much of) and with nitrates, a preservative linked to diabetes and cancer.

Chicken Nuggets
A piece of chicken breast battered and fried to golden perfection? Not exactly. There’s meat in there, but there are also bones, blood vessels, nerves, connective tissue, and skin. And they have loads of salt and fat, which are linked to obesity, diabetes, and heart disease.

Strawberry Milkshake
Besides milk and sugar, one leading fast-food outlet also adds high-fructose corn syrup, preservatives like sodium benzoate, and artificial flavors and colors to this drinkable dessert. One thing that appears to be missing: actual strawberries.

Sauces 

The first ingredient listed for almost any sauce served at a fast-food restaurant is sugar. It may be called sucrose, dextrose, maltose, rice syrup, barley malt, high-fructose corn syrup, or any number of other things, but the end result is the same: quick delivery of lots of calories with almost zero nutritional value.




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5 Ways To Boost Your Immunity

At this time of year when the weather is starting to turn (warmer, dare i say it), we need to ensure we are supporting our immune system to help fend off any unwanted bugs or germs. Read on for some expert advice...

Eat Well

The best way to increase immunity is to make sure your diet is full of fresh fruit, vegetables and other nutrient-dense foods. An 80g serving of cherries, for example, is packed with vitamin C, as well as natural antioxidant and anti-inflammatory compounds, which help fight infection, says state registered dietitian, Helen Bond. Seafood’s are full of protein needed to make infection-fighting white blood cells to help crowd out viruses. They also contain zinc, which may help shorten the duration of colds. Garlic, chicken soup, live yoghurt and mushrooms are all good, too, adds Helen.

Get Moving

Tempting though it is, don¹t sink into couch potato mode.

Get outside and make the most of the better weather. Regular exercise helps to increase the number of immune cells in your bloodstream says US research. Try to do something - a brisk walk, some gardening or a gym session for at least half an hour most days. Trainer Dan Roberts agrees, but warns it's all a question of balance; you need enough exercise to help boost circulation to get blood and nutrients to your immune cells but not so much that you dent your immunity... if you're feeling under the weather don¹t overdo it. Relaxation techniques, such as yoga can help boost immunity, too.

Take It Easy

When you are stressed and run down, you are twice as likely to develop symptoms when exposed to a common cold virus, says GP and medical nutritionist Dr Sarah Brewer. This is thought to be a result of high levels of stress hormones and depleted adrenal glands that interfere with immune function.

Cover Up

The virus particles of both the common cold and the flu are spread from person to person; they may then enter a nearby person's body through the eyes, nose or mouth, says GP Dr Roger Henderson. In addition to avoiding people with a cold or the flu, it's important for us all to wash our hands regularly throughout the day and to avoid touching your face after touching surfaces.

Herbal Help

Echinacea is a herbal favourite for warding off winter nasties, says nutritionist Robert Hobson. A study carried out at the Common Cold research Centre at Cardiff University showed that taking it for four months may reduce the risk of catching a cold and lessen its severity if you do catch one.    

Supplements can also assist with boosting immunity. Healthspan's Vitamin C Sustained Release Tablets provide support for the immune system. Vitamin C is an essential vitamin however the body does not store Vitamin C, so a regular daily intake is required. Each 500mg (625% NRV) tablet is made using a special process that ‘meshes’ the vitamin with a plant cellulose so that it breaks down gradually to release vitamin C. Zinc is also included as it contributes to the normal function of the immune system

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How to Balance Healthy Living....and Weekends

When talking about how to keep on track with your healthy lifestyle at the weekend, we really need to talk about what we’re doing the rest of the time...

We’ve all done it, eating a diet of lettuce leaves and apple slices before a big weekend full of meals out and one too many cocktails. The warped cycle of being ‘good’ by nibbling on carrots during the week for substance ahead of a ‘bad’ weekend full of over-indulgence is one that we can all get stuck in, which can not only be damaging for our bodies but our minds too.

The truth is that we should all be striving for a balance. The old 80/20 rule is a firm favourite of the SourcedBox team; eat natural, nourishing foods 80% of the time and allow yourself to enjoy less nourishing foods the other 20% of the time.

All sounds pretty straight forward, but how do we actually put it into practice?

Get Researching

A lot of us don’t actually know what we should be eating and how different foods impact our bodies. For instance, did you know that starting your day with protein will keep you fuller for longer throughout the day? Or that the more sugar you eat, the more you will crave it? Or that eating some fruits after meals will make it harder for your body to digest?

There are so many brilliant resources online and offline that will give you the lowdown on how to shape your diet so that you are getting the most from your foods. Time spent on understanding your nutrition is time well spent.

Get To Know Your Body

You could be deficient in minerals and vitamins and not even know it. You can download the VITL app for free to see which nutrients you might be lacking and what foods you can eat to get back into balance.

It’s also useful to do an analysis of how much food you should be eating, the amount of food you need varies depending on your weight, height and activity levels. You may be unknowingly over or under eating which could be damaging your overall wellbeing and quality of life. This can be easily checked out by your GP or a by doing a quick test online.

Get Experimenting

Are you a creature of habit, constantly remaking the same meals? This could be the reason why you’re reaching straight for the junk when it gets to the weekend and who can blame you? After a week of limp salads, anybody would be craving some flavour.

The good news is that nourishing food can be both healthy and delicious. In an age where healthy living is cool, there are a ton of blogs, Pinterest boards and recipe books crammed full of healthy meals. Give them a go and discover a whole new range of meals to enjoy.

Get Planning
After learning about how to fuel your body properly in an enjoyable way, get planning. If you know you’ve got a birthday at the weekend it makes sense to balance out the rest of your week. Prep a couple of nourishing meals that you can easily grab on the go, this will enable you to stay satisfied all week long and stop you from stuffing yourself with birthday cake at the weekend.

If you’re meeting friends for brunch at the weekend, pick a spot that serves balanced meals. A quick search online will give you a list of the best places to visit. Eating out doesn’t have to mean unhealthy foods, there are lots of restaurants serving healthy meals and with avocado on toast being such a huge food trend, you can guarantee to see this green goodness popping up on most menus.

Relax

And our final tip, relax! If you’ve had a weekend of birthday cake and cocktails, don’t panic and definitely don’t punish yourself by eating way less than required on Monday. The trick is to keep yourself full and satisfied with delicious, healthy foods and enjoy treats occasionally. The more you eat to nourish your body, the more you will naturally eat the foods your body needs.

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Mindful Eating

The day is flying by. You’re running from meeting to meeting and need to refuel. Perhaps you choose your meal poorly -- and regret it later. But have you ever scarfed down a perfectly delicious meal without appreciating it? Mindful eating -- chewing slowly and savoring the smell, taste and sensation of food -- helps us achieve wellbeing and "brings to the surface the rich abundance of life available to us in every moment," writes Lilian Cheung, director of health promotion and communication at the Harvard School of Public Health and coauthor (with Thich Nhat Hanh) of Savor: Mindful Eating, Mindful Life.

Everyone has reasons for not eating mindfully, though. Reasons like:

But... I only have 15 minutes to eat. "When we eat mindfully and with awareness, we choose foods that we not only like, but those that are also good for our health and wellbeing," says Cheung. In other words, savoring your food is well worth the few extra minutes -- and you can do it no matter how much time you have.

But... I’m starving! Hunger pangs can be relentless. For that reason, Cheung advises that people center themselves with a few deep breaths before eating. "Eat slowly," she says, "so that you really enjoy it and get the food connection." (Eating slowly will help you eat less, too: It takes 20 minutes for your brain to realize you're full.)

But... when I'm craving something, I can't control myself. Ah, the mindless potato-chip binge... "We're beginning to learn more from neuroscience that eating the 'wrong' foods -- i.e., foods that are high in sugars and fats -- may overpower the pleasure centers in the brain, causing us to eat more and more despite the fact that we're full," says Cheung. Mindful eating helps us consider the impact of our food choices before we make them.

But... I can't unplug when I eat, because of work. "Mindful eating encourages us to eat with other people, instead of eating alone with the TV and our smartphones," says Cheung. Doing that allows us to be fully present with one another and gives us a better sense of one another’s state of being. When it comes to colleagues, a shared meal may take us further than a fast email reply.

But... mealtimes are chaotic in my house. "By being fully immersed in the present moment, eating slowly, and engaging all our senses, we get more pleasure from the sight, form, texture, sound, and aroma, as well as the taste of the food that we're eating," notes Cheung. Be the oasis of calm at your table. Model mindful eating for your children. Just because everyone else is scarfing their food down doesn’t mean you have to.

But... I like to eat dinner in front of the TV. It’s impossible to fully immerse oneself in a dining experience when you're watching TV. Sitting at the table, however, can set the stage for a mindful meal -- so make your dining space a supportive one, says Cheung. Attractive placemats and a single flower on the table can subtly transform the environment. "Every human society is known to value eating together as socially and emotionally important," says Rachel Marie Stone, author of Eat with Joy: Redeeming God’s Gift of Food. "When we eat together with others, we acknowledge our bodily needs and also establish some sort of community -- communion! -- with them."
Adds Cheung, "Eating mindfully not only nourishes both our bodies and our minds, it also helps us to feel grateful and compassionate."

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By Christine A. Scheller