Alkaline Detox - Day 2

Hello! I hope you are finding today somewhat bearable! Please find below my tomorrow menu enjoy!

Green Smoothie

• 1 packed cup chopped kale leaves
• 1 apple deseeded and roughly chopped
• 1 tablespoon almond butter
• 2 Medjool dates, stones removed
• Squeeze of lemon juice
• 1 tbsp chia seeds OR flax seeds
• 1 cup water
• 5 ice cubes

Optional add-ins: ½ tsp ground turmeric; ½ tsp matcha green tea; 1 tbsp maca powder

Place all ingredient in blender pulse initially then blend well.

Breakfast

• Handful of ripe cherry tomatoes
• 1 perfectly ripe nectarine or peach
• 8-10 fresh mint leaves
• Half an avocado
• 1 tbsp extra virgin olive oil
• Ezekiel Bread

Method: Toast the bread. While the bread is toasting, chop the tomatoes and nectarine/peach, finely slice the mint and chop the avocado. Toss with olive oil, season with salt and pepper, and let this sit for a couple of minutes. Once the toast is cooled pile the fruity topping on the toast. Let the juices seep into the toast a little.

Lunch

Left over pasta from tonights supper with a good handful of rocket and other greens.

Supper

Quinoa with tahini dressing And Roasted Root Veggies

Make a couple of servings of quinoa (for the next couple of days) follow directions on quinoa packet. Roast a variety of your favorite roots veggies do a sizable tray worth so that you have left overs!

Sauce:

• 1 small garlic clove
• ¾ packed cup chopped parsley and fresh cilantro – your call about the balance
• 1 tbsp roughly chopped fresh mint
• 4 tbsp water (more as needed)
• 2 tbsp tahini
• Juice of ½ large lemon – about 2 tbsp
• ½ tsp ground coriander seed (freshly ground if possible)
• Pink Himalayan Sea Salt, to taste

Method:

Place the garlic, herbs and water in the bowl of a small food processor/hand blender. Pulse to blend. Add in the remaining ingredients and blend until you get a mostly but not completely smooth sauce. Taste and adjust as needed. Serve over quinoa and root veggies

Day 1 - Alkaline Detox

Hello I hope by now you’ve done your shopping and preparation for the coming few days.  Should you have any questions do please let me know – in the meantime this is my menu for tomorrow:

Breakfast – Avocado Toast

• 1 or 2 slices of Ezekiel Toast

• Apply a thin layer of tahini

• On top of tahini add 1/8 avocado to each slice of toast

Green Smoothie

• 1/8 cucumber

• 100 g spinach leaves

• 1 tsp chia seeds

• ¼ banana (Amy leave out J )

• Splash of chlorophyll and or ¼ teaspoon spirulina (optional)

• Juice of ½ lemon

• ¼ cup coconut water

• ¼ cup filtered or spring water

Blend till smooth.

Lunch – Green Soup

Ingredients:

• ½ red onion finely chopped

• 1 clove garlic finely chopped

• ¼ tbsp. fennel seeds

• juice and zest 1 lemon

• 220g tender stem broccoli

• 140 g baby spinach

• 1 pint of stock made with natural bouillon cube (wholefoods stocks them)

• 1 tbsp coconut oil

Saute the red onion, garlic and fennel seeds in the oil on medium heat for 2 minutes

Add stock, broccoli, lemon juice and zest and leave it to cook for 4 minutes

Take off heat and add spinach until wilted

Transfer the mixture to a blender and straight away blend until smooth

Serve hot

Supper  - Gluten free pasta with walnut and spinach pesto

• 70g spinach

• 15g parsley

• 100g walnuts

• 4 tbspolive oil

• pinch Himalayan pink salt

• 1 tbsp nutritional yeast

• Gluten free pasta or rice noodles

To make pesto

Put all ingredients into a blender and blend until you reach a rough texture

Taste and season with a bit more salt or lemon

Cook pasta as per packet instructions and toss the pesto through – serve with some roughly chopped walnuts over the top

Enjoy and do please let me know how you get on! 

Chewing

Taking the time to appreciate your food may bring with it amazing health benefits. Chewing your food thoroughly not only allows the flavors of food to linger satisfying your taste buds, but it also enhances the first step in digestion. In fact the act of smelling and seeing food causes the release of salivary enzymes. The longer we linger over our food the less indigestion and bloating, less acid reflux, and better nutrient absorption we experience.

Our saliva actually consists of digestive enzymes that start the digestive process. The more the food is chewed and in the mouth before swallowing the more the food will be broken down before entering the stomach. The stomach and the small intestine can then continue the digestive process. If the food isn't well digested larger food particles find their way into the colon and putrefactive bacteria may grow on this undigested foodstuff causing a number of disorders including but not limited to candida, and bloating.

Weight loss may be another benefit of eating more slowly. This weight loss may occur not only because of less bloating and indigestion but also because eating more slowly gives your body a chance to tell your mind that it's full, which ought to help you put that fork down.

When possible allow plenty of time to eat your meal. Try to eat at table with friends or family rather than in front of a screen. Take the time to smell, see and appreciate your meal. Try to count to 30 chews per mouthful of food – this can be a challenge at first - as always practice makes perfect.

Foam Rolling — The Next Step to Living Better

“addressing problems not symptoms”

 

Foam Rolling is a physical therapy tool for injury prevention and postural realignment.  If you have trouble sleeping, migraines or tension headaches, TMJ pain, numb or tingling hands or feet, upper or lower back pain, muscle spasms, sciatic pain, knee pain, hip pain or shin splints, Foam Rolling could help you.  Foam Rolling also reduces the appearance of cellulite! Even if you have none of these, a 30 minute Foam Rolling session will make you feel fabulous!

Bari Clark is a Certified Personal Trainer and has been working with people for over 9 years. She also has a Bachelor’s degree in Engineering. She has not met anyone yet who foam rolling did not help. That's a 100% success rate!  

Naturalis LLC, Wellness in the Park

917 N. Pennsylvania Ave.

Winter Park, FL 32789

407-718-1733

Interesting and fun blog about gluten

GLUTEN is my BITCH

The Biomat is amazing. Here is a bit of the science behind it:

 http://naturalisllc.biomat.com/the-science-behind-amethyst-as-a-healing-alternative/

Black Pepper

Black Pepper, this understated spice, has many health benefits including but not limited to the following:  

Black Pepper contains piperine, vitamins C and A, flavonoids, carotenes and other anti-oxidants.  These nutrients make it an anti-inflammatory and an anti-oxidant (therefore a free radical quencher). It is especially powerful when combined with another common kitchen spice – turmeric.   According to a study carried out by the University of Michigan Cancer Center, black pepper was found to prevent the development of breast cancer tumors. Its ability to help prevent cancer is not limited to breast cancers. 

Adding black pepper to your meal helps with digestion.  The piperine  stimulates the production of hydrochloric acid in the stomach which is essential for digestion.   It will also help the body assimilate nutrients. 

Black pepper promotes sweating and stimulates urination therefore it can aid in detoxification.

Piperine has been shown to assist in increasing cognitive function as well as being mentally up lifting therefore it is somewhat of an anti-depressant.

One does not need to consume massive quantities of black pepper to benefit from this understated spice – simply add 1/8-1/4 teaspoon to your meals daily.  Again it works synergistically with turmeric – and the combination taste amazing! 

Dandelion

Spring is an excellent time to gently cleanse the body. One herb dandelion works wonders in supporting two of the major organs/systems of detoxification; the liver/gallbladder biliary system and the kidneys. Dandelion root is an excellent liver/gallbladder tonic while dandelion leaf is a powerful tonic for the kidneys.   

Dandelion is versatile – it can be used as fresh leaves in a salad, and it can be consumed as coffee or tea.  For tea one can use fresh leaves finely chopped up or dried leaves – allowing a teaspoon per cup of tea add boiling water and let steep for a few minutes.  When consumed as coffee – the dandelion root is used. Dandelion coffee can be purchased in many health food shops. 

Combining the Bowen Technique with the Cranial Structural Technique (CST)

I have been a Holistic Health Care Practitioner for many years but recently I learned and gained qualification in Cranial Structural Technique.  Currently in my practice I have been combining the Bowen Technique with the Cranial Structural Technique (CST) and achieving staggering results. 

CST was developed by Don McCann.  CST should not be confused with craniosacral technique in fact they are worlds apart.  With Cranial Structural Technique one addresses the core distortion pattern that exists within the structure of every body – we are born with it.  It is a similar to a spiral that runs through the body causing rotation of the iliums and a tipped sacrum as well as a bit of scoliosis.  The spiral is not only found in the body but also in the cranium. Pain is often caused by this distortion – and when the distortion is released pain is relieved.

“Craniosacral techniques are applied within the soft tissue restrictions of the normal cranial motion. Cranial/Structural techniques release the soft tissue restrictions of the normal cranial motion resulting in structural changes throughout the body.” Don McCann 

For more information about CST go to http://www.structuralenergetictherapy.com/cranialstructural/

CST has been shown to be effective in treating a plethora of conditions ranging from TMJD to Knee Pain. 

 Should you wish to experience this amazing technique I am offering $25.00 off your initial visit, making your total cost for CTS and Bowen combined $60.00.