Health and Diet – Make the Connection

Hello lovelies! Ask yourself this – what’s stopping you from achieving your health goals? I’m not talking about having great skin or losing some weight. I’m talking about getting well. Healing a health condition.

For many people using food as medication instead of pills can be an alien concept. We’re so used to visiting the GP to be sent away with a truck load of topical creams, antibiotics, stronger pain medication or just being told we need to live with it. NO!

I can’t stress enough how your health is directly linked to what you put in your mouth. You can heal or greatly alleviate many conditions just by changing your diet. It’s that simple.

If you find yourself going back and forth to your GP and not achieving the health results you’re looking for, why not try a different avenue?

I have many clients with a range of different health conditions enjoying the best health of their lives simply by looking at healing through diet. I can guide you and let you know which foods may be causing or making certain health conditions worse. I can design a personalised plan just for you with ongoing support and coaching to get you through to wellness.

Your body is awesome. It WANTS to be well. Many people see huge progress within just a few weeks. A dietary approach is the safest and simplest avenue to try – no toxic drugs, no crazy supplements…food. That’s it.

If you have any health condition then I can probably help but here are a few examples of what I successfully deal with on a regular basis – IBS, food intolerance, kids health, arthritis pain, autoimmune, eczema, psoriasis, acne, anxiety, depression, type 2 diabetes, sugar cravings and hormone imbalance.

My method is to create a healing environment in your body. Doing this will allow your body to do all the work – it will make itself well all by itself given the right opportunity – and quickly too.

Message me now to book a consultation. How could you be feeling within a few weeks? tonicnutrition@gmail.com or grab me at the Tonic Facebook page here >> 

Follow my Fasting Journey

Just £10 to join! Fasting for Health starts Monday 1st June and is a 7 day professionally guided fasting program. Fasting has many fantastic health benefits such as stronger digestion, healthy bowel movements, elimination of toxins, reduction of bloating and better sleeping patterns. There are 3 great fasting styles for you to choose from – juice fast, water fast or warrior fast.

I started my fast yesterday so you can follow my journey before I guyed you through yours on Monday. We’ll aim for a week but just go at your own pace and however many days you feel comfortable with.

There is a fully downloadable PDF guide in the Fasting for Health support group to make sure you complete the fast safely.

Fasting for Health is just £10 to join. Make your paypal payment to tonicnutrition@gmail.com and request access to the Fasting for Health group here >> https://www.facebook.com/groups/fastingforhealth/

Raspberry Bakewell Choc Chunk Muffins

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Were raspberry bakewell choc chunk muffins a good idea? Sshhyeah? Obviously! I used a doughnut tin for these as i couldn’t find my muffin cups but really this mix will go in anything.
2 cups gluten free flour
2 cups spelt flour (yes you can use all gluten free if you want)
2 tsp almond essence
3 tsp vanilla extract
1 tbsp coconut sugar (or use agave or similar)
150g pure dark chocolate chunks
1 cup raspberries
2 tsp baking powder
2 cups liquid (i used almond milk and water. Add more if needed)

Mix everything together. Spoon into your cups or trays. Bake at 200 degrees C for 20 minutes.

How about these for lazy Sunday munchies? If you make ’em remember I want to see the pics

Raw Brekkie Jar with Berries and Coconut

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Fact: if you eat stuff out of jars it’s just better. Honest!

Seriously though it’s also a great way of broadening your nutritional range. Each food has different levels and types of antioxidants which will all help processes in your body in different ways.

I’m not saying eat a different meal every day of the week, just don’t get in a rut with your ingredients.

Instead of having a lettuce salad, choose spinach, greens and fresh herbs instead. Or instead of a bowl of porridge, top it with nuts, seeds and berries. Having a meal with potato wedges? Why not throw in roast parsnip, sprouts and sweet potato too. Green smoothie? Mix up those greens! Spinach, kale and romaine will all offer you different types of crazy awesome goodness.

Bigger plant based nutritional range = higher standard of health.

Vegan Chocolate Chunk Cookies. Effing gorgeous.

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Sunday baking. Egg free, gluten free and dairy free “little bit of everything” chocolate chunk cookies.

These are super low sugar, probably only 3g per decent cookie. A regular store bought cookie will be at least 10g.

Really easy, chuck it in and blitz it. I never measure anything but I’ve given you approximate amounts.

4 tbsp trail mix
2 tsp vanilla extract
2 tsp almond essence
2 tbsp coconut
2 tbsp chopped brazils
150g dark chocolate (real 80% stuff so it’s got barely any sugar)
2 ripe bananas
3 cups oats
1 cup gf flour
2 tbsp maple syrup
Splash soy milk
1 tsp baking powder

Whizz roughly together. Spoon into biscuit shapes and bake at 200 degrees C for 20 mins approx or until golden. Dee-lish-ious

Dairy free, low fat creamed leeks…Oh Yeah. I did.

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I had made this for Christmas dinner? New Years we had a spicy carribean theme with steel drum music! I’m craving fruity and spicy.

Why not add in an old classic when you’re craving a traditional feed – creamed leeks?
I LOVE creamed leeks but I like a healthy version! This is low fat, gluten free and dairy free – but still super creamy and “cheesy”.

Fry off about 6 large sliced leeks. Set aside.

Make a roux: this is a really simple white sauce. It’s easy! Don’t panic! Just try it.

Roux:
In a hot pan melt 3 tbsp dairy free “butter”/spread – don’t burn it.
Once melted mix in 3 tbsp gluten free flour with a wooden spoon. It will go lumpy! It’s fine!

Next, drizzle in dairy free milk slowly and keep whisking until combined. Add a little, whisk, add a little whisk some more. Carry on until you have a thick white sauce.

Next add 4 teaspoons English mustard, 1 teaspoon salt, white pepper, garlic granules, 2 tbsp soy cream cheese and optional nutritional yeast (about 2 tbsp). Mix well then pour over your leeks.

Keep any leftovers as a nice cheese sauce for your tatties!

Apple Roast Veggies – Winter Warmer

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You can’t go wrong with roast veggies. Remember not to drown them in oil. Although a lot of oils are very nutritious, you only need a little to reap the benefits! Just a quick drizzle and massage in with your hands. A little goes a long way!

This is carrot, parsnip and apple with fresh rosemary.

Method: slice up your parsnips and carrots. Massage in a little oil, sea or rock salt and a sprinkle of garlic powder (or use whole cloves).
Roast at 190 for 35 minutes.

Give everything a good shake.

Next add in big chunks of chopped up apple and fresh rosemary. Bake for another 15 minutes, or until the apples are golden.

Tip: I’d peel the apples as the skins can go a little tough.

Enjoy! 🍏

GF Apple Spice & Cranberry Mini Breads

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More gluten free, sugar free, dairy free baking! Having lots of fun creating at the moment.  I’m in the zone 🙂

So these are vegan friendly as well as food intolerance friendly (gluten and dairy). They’re so super low fat and sugar free. So dig in!

Recipe:

500g gluten free flour

2 tsp baking powder

3 tsp mixed spice

2 tsp nutmeg

2 tsp cinnamon

2 tbsp melted dairy free butter

1 large apple peeled and chopped

30g dried cranberries

1 tsp vanilla extract

1 cup oat milk

200 ml approx warm water (add in gradually)

Put all dry ingredients in a bowl and mix well. Add the wet ingredients plus the fruit. Mix in the warm water gradually until you have a very thick batter.

Bake at 200 degrees for 30 minutes.  Cool on a wire rack.

I used a brownie tin to make mini breads but if you haven’t got one of those just use a muffin tin.

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Chocco Peanut Butter Smoothie

Oh this was luscious! peanut butter and chocolate smoothie topped with a raw chocolate sauce. Sounds soooo bad! Buts it’s super good for you, I promise 😉

2 bananas, 1 avocado,  1 tbsp peanut butter, 1 tbsp ground flax, 2 tsp pure organic cocoa powder (for no added sugar or dairy just pure cocoa bean and lovely antioxidants, I use Green & Black’s Organic or you can use pure cacao if you prefer ). A little soy or other dairy free milk and the rest water. 

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This baby is packed with essential fats, so those beautiful omega 3s and 6s which will stabilise your blood sugar, increase your metabolism,  give you glossy hair and glowing skin, feed your brain and keep you healthy on a cellular level. Antioxidants,  calcium from the avocado and serotonin production from all that potassium. Wow. All in one smoothie!

This made quite a lot so I split it between pre-run and post-run. Just halve the ingredients if you want a smaller portion!