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Tuesday, 27 November 2012

40 ways to cleverly add veggies to your meals


I saw this in the greatlist and had to share with you all http://greatist.com
Even for those of us who like eating veggies, it can be a challenge to fit in all those recommended servings every day. When a craving for creamy mac and cheese calls, it’s hard to ignore the grumbling tummy and go for a bowl full of veggies instead. We’re here to tell you it’s easy to have the best of both worlds! Here is my 40 favorite (sneaky) ways to fit veggies into any meal:


Breakfast
1. Frittata it. We love starting the weekend with an egg-heavy brunch. Mix eggs with veggies for a healthy and hearty breakfast. Bonus points if you make enough to munch on all week!
2. Add finely minced broccoli to scrambled eggs. This veggie addition doesn’t change the texture of eggs and fits in at least a whole serving of veggies.
3. Steam and puree or finely grate cauliflower to mix with scrambled eggs. Try it with chicken or tuna salad for an entrée.
4. Bake ‘em. Breakfast sweets can be packed with veggies, too. Try making some travel-friendly bran muffins packed with zucchini and carrots in addition to the classic raisins, walnuts, and cinnamon.
5. Veg out on savory oatmealYeah, the classic might be brown sugar with fruit, but oatmeal (or steel-cut oats) can be savory, too. Cook plain oats with water and add your choice of steamed or sautéed veggies. Top with an egg for extra protein and season with salt, pepper, or a sprinkle of Parmesan cheese.
6. Make pudding a healthy breakfast. Only if it’s avocado-based!
7. Try pumpkin or butternut squash pancakes or waffles. When the skillet is heating next Saturday morning, throw some pumpkin or squash puree into any pancake or waffle mix to fit in an extra serving of veggies (and get a fun orange tinge, too).
Smoothies
8. Add greens to breakfast smoothies. A handful of spinach or kale blends well with any fruit smoothie. Try the classic “Green Monster” by blending 1 cup milk of choice, 1 frozen banana, 2 handfuls spinach, and 1 tablespoon almond butter.
9. Grab an avocado smoothie. Like the green smoothie, this avocado-based treat is perfect for breakfast or a nutritious midday snack. Packed with healthy fats, vitamin E, and vitamin B6, avocados are definitely one superfood we’d love to learn to liquefy.
10. Slurp a carrot smoothie. Carrot juice is pretty easy to find, but without an expensive juicer at home, it’s hard to make on demand. Luckily, grated carrots are easy-peasy to fit into any fruity smoothie. Bonus points: Because we’re using all parts of the veggie, none of the fiber is lost from the juicing process.
Pasta and Grains
11. Green up pasta dishes. When spaghetti and meatballs is on the menu, add a load of extra veggies to the dish itself instead of opting for a boring ’ol side salad.
12. Substitute veggie strips like zucchini, squash, asparagus, or spaghetti squash and skip the pasta altogether. Add veggies to the sauce too for bonus points.
13. Remember herbs are leafy greens too! Add fresh herbs to any rice, pasta, or grain dish. Or whip up a quick homemade herb pesto to add to scrambled eggs or use as a sandwich spread.


14. Fancy up macaroni and cheese.It’s a childhood favorite, but grown ups crave it too — don’t lie! When guilt sets in for wanting to demolish the whole box, throw in a load of fresh veggies to justify the choice. Spinach, tomatoes, peas, and broccoli make awesome additions. Extra credit for skipping the boxed mixes and making it all from scratch.
15. Mix the potatoes. Sweet and regular mashed potatoes are perennial favorites. To add some extra nutritional value, mix the two types of potatoes 1-to-1 in a mash.
16. Sneak them in casseroles.Anytime that casserole dish comes out of the cupboard, get out the grater, too. Finely shredded zucchini or summer squash can be added to virtually any casserole without changing taste or texture!
Sandwiches
17. Sub greens for sandwich wraps or breakfast burritos. For tougher greens like collards, kale, or chard, blanch the greens and pat dry before wrapping.
18. Try veggie grilled cheese. Cheese sandwiched between two slices of bread doesn’t have too much green value. Every time the cheesy craving strikes, throw in a few layers of veggies, too. Spinach or arugula, tomato, and avocado make awesome additions.
19. Make vegetarian quesadillas. Instead of opting for the classic chicken-and-cheese, throw in a variety of veggies and cut down the cheese by half for a healthier version. Some favorite fillings are corn, peppers, onions, and greens.
20. Bite a better burger by adding carrot puree to ground beef recipes. From hamburgers to meatloaf, a few steamed and pureed carrots (or a mix of carrot and sweet potato) go a long way.
Sauces and Condiments
21. Pick a pumpkin marinara sauce. Tomato sauce is a great vehicle for any extra pureed veggies. The easiest? Throw in a can of pumpkin puree!
22. Load up. Basic tomato sauce is great — definitely counts as one veggie! But the more veggies added, the better. Try adding pureed carrots or winter squash, peppers, onions, or greens.
23. Health up the Hollandaise. Nothing’s better than a Sunday-morning plate of Eggs Benedict, but the classic Hollandaise sauce can be less than healthy. Try subbing this avocado Hollandaiseto fit in some extra green.
24. Mix butternut squash puree and grated cheese to use as a spread in grilled cheese, quesadillas, or pizzas.
25. Spice up salad dressing. Say bye-bye to classic oil and vinegar and hello to veggie-based dressings. Some ideas include butternut squash, tomato, beet, or zucchini.
Snacks
26. Bake an egg in an avocado. It’s the perfect healthy vehicle for some seriously awesome protein!
27. Turn it into a fry. Slice zucchini, avocado, carrot, or green beans, lightly bread and bake until crispy.
28. Cook up kale chips. Lightly coated in oil and sprinkled with salt, crispy kale chips are a great (and much healthier) stand-in for potato chips.
Pizza
29. Serve a colorful pie. Yes, a cheesy, meaty pizza pie is hard to pass up, but a really great pizza is a great vehicle for a big pile of veggies. Practically anything works, from greens and tomato to roasted squash or root vegetables.
30. Prepare a pizza salad. If pizza’s on the dinner table, throw a salad on top for a fun meal to eat, and an easy two-in-one dinner. A favorite? Arugula salad with tomatoes and Parmesan on top of a mixed veggie pizza.
31. Splurge on spinach. Tomato sauce is a great way to get a serving of veggies. Even better? Spread a layer of spinach puree on the pizza dough BEFORE spreading the sauce for another dose of veg (and some extra greens).
Soups and Stews
32. Add veggie puree to chicken soup. Making classic chicken soup? Add a can of pureed tomatoes, squash, or potato. It will make for a thicker soup and will sneak in some extra veggies.
33. Add carrot, sweet potato, or butternut squash puree to any chili or stew recipe.
Baked Goods and Desserts
34. Bake veggies into bread. Another sweet veggie-packed delight, zucchini bread can be a great way to get in a serving of veggies while fulfilling that sweet tooth.
35. Disguise greens in chocolate! These spinach brownies use pureed spinach leaves in the wet mixture to get in that extra dose of greens in the dessert course, too! (They’re vegan, too.)
36. Choose chocolate cake with carrot and squash. Chocolate cake base is perfect to disguise the veggies packed in the batter. Make avocado frosting for even more veggie bonus points!
37. Pair chocolate and beets. The cocoa covers the earthy beet flavor well and the sweetness of the beets pair well with the sugary cake.
38. Stick to the sweet stuff. Lets just admit it, chocolate is basically the best way to hide veggiesin pretty much anything. Case in point: sweet potato brownies.
39. Add carrot or sweet potato puree to chocolate chip cookies.
40. Pack avocados in chocolate pudding. Yes, we can even sneak some extra nutrients intochocolate pudding. Plus, avocados’ silky texture gives this pudding another plus.

COMPETITION TIME WIN WIN WIN !!!!


I am running this fantastic give-away!!!! (ends next Tuesday 4th Dec at 6pm)

Simply like my FB BUSINESS PAGE FLOW NUTRITION, share this competition and comment if you think you would benefit from an allergy test for a chance to enter.





Allergy Health Test Plus  - Immediate Allergy results to 60 common foods (approx retail cost 140)

The Test can be carried out in your own home and also includes:



    Clinical Health Questionnaire to obtain a complete medical history
    Dietary Analysis
    Medications/Supplements assessed
    Immediate onsite Allergy Test to measure IgG antibodies to 60 common foods





    Information on the principles of living with food and drink intolerances and advice on dietary changes. Often raised stress levels, bad eating habits, changes in body chemistry or clinical deficiencies can cause elevated immune responses that lead to increased susceptibility to allergies and intolerances.

    Find out if you have any Food Intolerances that could be contributing to an underlying health condition.

   Prize Draw Rules
    Location is not a problem
1. Entry to the competitions is restricted to one entry per person please.
2. Multiple entries will be disqualified.
3. Automated entries, bulk entries or third party entries will be disqualified!
4. Competitions are open to UK and US residents only unless otherwise stated
5. Prizes can only be sent to a valid UK and US address unless otherwise stated.
6. Winners will be chosen at random from all valid entries.
7. Winners will be contacted via email names displayed on our website.
8. The Judges decision is final and no correspondance will be entered in to.
9. The competition will run from 19/11/12 until 26/11/12
10.www.Flowfood4health is compliant with the data protection act. Our policy is such that we will not pass on your details to any third party without your prior consent.

The competition originates from my blog
http://flowfood4health.blogspot.co.uk/2012/11/win-win-win.html#.ULTO3EJmvy8

Monday, 26 November 2012

Superfoods for the Skin!!! Are you getting enough?


If like most people you want smooth, healthy skin, and are constantly keeping an eye out for the next ‘miracle’ product, you could be missing out on something much easier, cheaper and closer to home.
Incorporating the right antioxidants into your diet and skin care routine can have a positive effect on your skin.
Antioxidants are nutrients (vitamins and minerals) and enzymes (proteins inside your body) that can help to prevent and repair damage to all your body’s tissue. They do this by slowing or preventing the effect of free radicals, which start oxidation — a process that causes damage from oxygen that can lead to cell membrane damage. If you’ve seen a peeled apple turn brown, you’ve seen oxidation in action. As antioxidants block the effects of free radicals, they too end up being oxidised! This is why it’s important to constantly replenish your supply of antioxidants.
If you are unsure what free radicals are, think of a number that cannot be divided equally by another number and leaves a ‘remainder’, the ‘remainder’ in this example is the by-product of chemical reactions, that the body can normally deal with. However, if antioxidants are unavailable, or free radical production becomes excessive, then cellular damage can occur affecting the appearance of the skin. They may also play a role in heart disease, cancer and other conditions. Contributing environmental factors that produce excess free radicals are pollution, radiation, herbicides and cigarette smoke. Free radicals also accumulate with age.
When it comes to caring for your skin, antioxidants can help to protect your skin from the damaging effects of the sun. Unlike sunscreens and moisturisers, antioxidants can protect your skin from the inside out by guarding your cells from damage. Vitamins A, C and E and the mineral selenium are thought to be particularly helpful in skin care. In addition to helping fortify cells against free radicals, vitamins A and C also encourage cell and tissue growth, helping the body to repair itself. This is very helpful to the skin, which is constantly shedding and re-growing cells. For this reason, any antioxidants that protect cells and encourage cell growth could be helpful in an anti-aging regime, as they may help fight fine lines and wrinkles.
Rather than supplement with antioxidants, it’s far better to meet your body’s quota for antioxidants with a healthy and balanced diet, so make sure you get at least 5-8 servings of fresh vegetables and fruit a day to save your skin.
  • Beta-carotene (vitamin A) – pumpkin, mangoes, apricots, carrots, spinach and parsley.
  • Flavonoids – tea, green tea, citrus fruits, red wine, onion and apples.
  • Lutein – leafy greens like spinach, and corn.
  • Lycopene – tomatoes, pink grapefruit and watermelon.
  • Polyphenols – thyme and oregano.
  • Selenium – seafood, offal, lean meat and whole grains.
  • Vitamin C – oranges, blackcurrants, kiwi fruit, mangoes, broccoli, spinach, capsicum and strawberries.
  • Vitamin E- vegetable oils (such as wheatgerm oil), avocados, nuts, seeds and whole grains.
    • Zinc – seafood, lean meat, milk and nuts.
    • CoQ10 -  oily fish, eg salmon, trout, mackerel, wholegrains
    • Glutathione – avocados, asparagus, squash, potatoes, cauliflower, oranges, strawberries, melon, fresh peaches, broccoli and raw tomatoes

Tuesday, 20 November 2012

Red, White & Blue Antioxidant Slushie: Tea, Berries & Honey


Red, White & Blue Antioxidant Slushie: Tea, Berries & Honey

 Want to start your day off right? Want clean fuel and loads of energy? Then this low-calorie slushie for you. It's quick, it's easy and it's really, really good for you. This drink features three antioxidant powerhouses: tea, berries and honey. I've also tossed in some chia seeds, which provide omega-3s and have fantastic hydrating power: when chia seeds are put into liquid, they swell and hold on to that liquid. That means you stay hydrated longer. 

You can use any kind of tea you like. I chose an organic pomegranate white tea; its color and flavor are a nice match for the berries. White tea has the lowest caffeine content of all teas (and much less than coffee); it's a great choice for those of you who are trying to cut down on caffeine but still feel you need some to get going. I cold steeped my tea; just soak the tea bag in cold water for up to a couple of hours. You can also brew it in hot water and then just chill it for use in this recipe.



















BONUS: If you use white tea, you can call this a red (strawberries and raspberries), white (tea), and blue (blueberries) slushie. Happy early July 4th!

Ingredients
yield: about 16 ounces
  • 1 cup of tea, cooled
  • 1 1/4-1/2 cups mixed organic frozen berries (I used blueberries, strawberries and raspberries)
  • 2tsp raw honey, or to taste
  • 2T chia seeds

Put everything in a blender. If your blender isn't very powerful, allow the berries to first thaw a little bit. Blend until smooth. Then enjoy the jewel tones, the refreshing coolness and the fabulous flavor.

I love seeing the little flecks of blueberry skins...

 Want a sip?



















By the way, this slushie doesn't have to be just for breakfast. In fact, I had it for dinner last night with some cheese and crackers.

How to love yourself......










A real theme of late in sessions with clients, and indeed in my own life, has been all about the intriguingdynamic that exists between a person and themselves.
That relationship in which you relate to YOU….
Yourself…
We never really stop to reflect consciously on the alliance, or lack thereof, between the person we spend the most time with…
They say we become who we hang around most, and I argue that YOU are who you spend the predominant amount of your time with….
So stop now and reflect on how that is working for you…
Observe how you speak to yourself.
Are you kind, supportive, nurturing, encouraging, honest, compassionate and forgiving?

Or are you judgemental, harsh, cold, critical, closed and deceptive?
My experience has been that when I stop in the moments I am feeling the most stressed, most down, most lost, most scared, most defeated, most ugly, most fat, most useless, most unworthy….the voice I hear speaking to me is indeed of the latter kind.
When I started exploring this idea with clients, they too reported the same observations.
Predominantly, their own voice to themselves was terribly nasty, hurtful and one that they would wish to avoid as much as possible.
Isn’t that interesting? The person we often need to escape from most is ourselves.
No wonder we have come to depend on so many distractions, comforts and “buffers”; external things that make life with ourselves much more tolerable and bearable.
Television, chocolate, bad relationships, dramas, excessive exercise, work, alcohol, food…..We all have our “bandaids” of choice…the things we immerse ourselves in with abandon so that we can avoid, at all costs,ourselves.
Ahhhhhh…..!
Now, entertain me for a moment and imagine what life would be like IF you decided to start afresh with yourself…
Let’s go back to when you were 5 or 6….you are at school in the playground and the teacher walks up to you with another, obviously new student.
She says,
Hi (your name here). This is (your name here). She/he is new and I am wondering if you can please be kind to her/him and show her/him around. Please, can you take him/her by the hand, be a lovely friend and get to know her/him simply by spending some time with him/her. I think you will really like each other. You have a lot in common and I thought you would be excellent friends! It is SO nice to have a friend with whom you can share everything, especially the scary parts of life!
With that, the teacher leaves you standing there looking at this other child. You are immediately curious and ever eager to have a playmate, so with that you do offer your hand and get on with the very important business of having FUN together and simply being yourselves…!
So…. how does that sound?
It may seem corny, strange, weird, whatever….! Let me just say this though….
This ONE relationship will MAKE or BREAK you….
This ONE relationship will forever effect and impact every other relationship you ever dare to have…
This ONE relationship will permanently “colour” how you see and experience life….
This ONE relationship is the very and ONLY one you need to work most hard on…
When you can engage with YOU in a loving, nurturing, fun, open, supportive and kind way, the WHOLE world will be your playground!
You will have confidence that no matter what happens you have a friend- the VERY BEST- by your side. You will have someone to turn to when you need advice, are scared, lonely, depressed, anxious, stuck, overwhelmed…
This ONE relationship will bring to your life EVERYTHING you seek outside of yourself, IF ONLY you allow it to….
It is curious that we have entered into a world in which there are more distractions and stimulations than ever before….we have EVERY option and opportunity to AVOID getting to know us….to AVOID spending time with us….and, I believe, this is the root cause of most of our suffering today…
Please, if you do NOTHING else on your quest to be happier, healthier, thinner, more attractive, fit, rich, whatever…..Please spend some time getting to know YOU…
Make time and space to LISTEN….to allow yourself the opportunity to speak openly and honestly….confess all your innermost fears, shames and guilts….get it all out…let it all out…Learn that unconditional love means knowing all of this and still loving anyway….
I promise your world WILL be instantly transformed as you forge a beautiful bond between you and yourself…..

Let me know how you go on your journey in getting to know, and LOVE, you….
LOTS OF LOVE,

Monday, 19 November 2012

It's Competition Time again Win Win Win


It's competition time again folks!!

Simply like my FB PAGE and share this competition for a chance to enter

This Georgeous Wild Rose Hand Cream from Neal's Yard
It deeply nourishes, moisturises and softens with antioxidant wild rosehip oil and a balancing blend of essential oils.
Neal's Yard Remedies has brought an holistic approach to health and beauty to local people and their communities. They are committed to making products 

with high quality organic, natural and wild, plant-based ingredients with a view to safety, efficacy and biodegradability.

Prize Draw Rules
1. Entry to the competitions is restricted to one entry per person please.
2. Multiple entries will be disqualified.
3. Automated entries, bulk entries or third party entries will be disqualified!
4. Competitions are open to UK and US residents only unless otherwise stated
5. Prizes can only be sent to a valid UK and US address unless otherwise stated.
6. Winners will be chosen at random from all valid entries.
7. Winners will be contacted via email names displayed on our website.
8. The Judges decision is final and no correspondance will be entered in to.
9. The competition will run from 19/11/12 until 26/11/12
10.www.Flowfood4health is compliant with the data protection act. Our policy is such that we will not pass on your details to any third party without your prior consent.
Photo: WIN WIN WIN
I am running this fantastic give-away!!!! (ends next Monday at 6pm)
 
Simply like my FB PAGE and share this competition for a chance to enter

This Georgeous Wild Rose Hand Cream
from Neal's Yard
It deeply nourishes, moisturises and softens with antioxidant wild rosehip oil and a balancing blend of essential oils.
Neal's Yard Remedies has brought an holistic approach to health and beauty to local people and their communities. They are committed to making products with high quality organic, natural and wild, plant-based ingredients with a view to safety, efficacy and biodegradability.

Prize Draw Rules
1. Entry to the competitions is restricted to one entry per person please.
2. Multiple entries will be disqualified.
3. Automated entries, bulk entries or third party entries will be disqualified!
4. Competitions are open to UK and US residents only unless otherwise stated
5. Prizes can only be sent to a valid UK and US address unless otherwise stated.
6. Winners will be chosen at random from all valid entries.
7. Winners will be contacted via email names displayed on our website.
8. The Judges decision is final and no correspondance will be entered in to.
9. The competition will run from 19/11/12 until 26/11/12
10.www.Flowfood4health is compliant with the data protection act. Our policy is such that we will not pass on your details to any third party without your prior consent.

Wednesday, 7 November 2012

FREE GIVAWAY TIME - Dr.Hauschka
















I am running this fantastic give-away!!!! 
A georgeous bottle of Dr.Hauschka Lemon Grass Body Oil to a person who comments under this post or comments on my FB page. 

What is your winter skincare advice and routine?
Homemade or bought I'm interested in it all!

Please post your comment under this post or comment on my facebook page
http://www.facebook.com/pages/FLOW-NUTRITION/12116916383


The comment I love the most and I feel really embodies happy healthy skincare Wins - simple!!
For over four decades Dr.Hauschka customers have enjoyed comfortable, radiant skin and as a result Dr.Hauschka is acknowledged as the original and best natural skin care brand. The consistent quality of Dr.Hauschka is achieved through a deep and authentic commitment to nature and mankind.
If you are seeking a skin care range that delivers wholly natural, authentic beauty, why not take their on-line skin consultation?

wHAT CUSTOMERS SAY!

lemon grass body oil

Rating: 5 / 5
I really love this lemongrass body oil, it smells so lovely and lemony,almost good enough to eat. I can't wait to put it on after I've come out of the shower. I've been using it on my legs, they look great & feel silky smooth too. I definitely see an improvement in my skin it looks more toned.The fragrance is amazing and really does make you feel refreshed, I love it x
Anonymous, Scotland

like lemon drizzle cake!

Rating: 5 / 5
Wonderful to use during the summer or on hot, humid days - skin is refreshed in an instance. You'll smell like lemon drizzle cake for hours afterward. Possibly good enough to eat!
Emily Bennett, London

lemon body oil

Rating: 4 / 5
I have used the Lemon Body Oil (and then the new lemon lemongrass body oil) for a couple of years now. Absolutely love it, skin feels silky soft and the smell on your skin is lovely and fresh. Use it straight after shower whilst skin still a little damp.
Jean Krajnyk, Keighley, West Yorkshire


Prize Draw Rules
1. Entry to the competitions is restricted to one entry per person please.
2. Multiple entries will be disqualified.
3. Automated entries, bulk entries or third party entries will be disqualified!
4. Competitions are open to UK and US residents only unless otherwise stated
5. Prizes can only be sent to a valid UK and US address unless otherwise stated.
6. Winners will be chosen at random from all valid entries.
7. Winners will be contacted via email names displayed on our website.
8. The Judges decision is final and no correspondance will be entered in to.
9. The competition will run from 7/11/12 until 16/11/12
10.www.Flowfood4health is compliant with the data protection act. Our policy is such that we will not pass on your details to any third party without your prior consent.

Get more Vitality with Living Foods





colorful raw juices












The raw food movement has progressed and changed over the years of it’s social infancy to where it is now.  With each new generation the movement takes a new form and appeals to a new audience of life affirming advocates.  Although the look of the raw food movement has changed, the integeral principles of health and sustainability have not.  I am seeing so many people turning on to this information at a rapid pace.  People are waking up to the fact that the old model of health care is inadequate for our time therefore people are hungrier then ever for a path that can lead them and their families out of the rat race.
  A lifestyle centered around raw and living plant food can effect a powerful change in every pillar of someones life.  There is no other method that can pull someone out from the most toxic lifestyle ever dreamed up.  Raw foods whether done short term or long term is the most effective cleansing strategy we have available to us.  Raw foods and superfoods contain all the nutrition that we have been missing our whole lives from subsisting on the standard American diet.   When we saturate our bodies with chlorophyll from green leafy vegetables we begin to restore damaged blood and this allows oxygen to travel effectively to our brain.  When our brain is working better every aspect in our lives begin to improve dramatically.  Processed foods and drinks contain many preservatives, coloring agents, and artificial sweeteners among other offensive fillers known to degrade the complete function of our brain.  Living foods can literally snap someone out of a life of quiet desperation and into the life they always knew was possible.
   The phrase you are what you eat must be at the core of our lifestyle habits.   If we do not take this seriously then we will run the risk of continuing on a path where our blinders are on and therefore miss out on the beautiful experiences that occur when we open ourselves up to the magic.  There is also a great sankrit phrase that encapsulates the true power of food as fuel, “The subtle energy of your food becomes your mind.”  If we continue to consume foods that come from laboratories, conventional super markets, and factory farms where animals suffer horendous abuse we will absorb the energy put into making that food.  So many of the behavorial problems in society can be linked directly to the food people are eating, in fact this is the most obvious common denominator among the human race in the twenty-first century.  You do not have to follow out this same pattern.  You can make a new choice for yourself and your family.  Raw plant foods carry the energy of natures brilliance and infuse the life force energy within the people who consume it.
Ronnie Landis
ronnielandis.com
Ronnie is an author, public speaker, researcher, and a nutrition & peak performance specialist. He spreads his message of raw & living foods, super foods, herbalism, and a practical approach to designing an ideal lifestyle to audiences everywhere.
www.ronnielandis.com