Super smoothies in two minutes

Juicing everyday is a wonderful high ideal, but if like me you get jaded by scrubbing the juicer components, why not try whizzing together a quick super-food smoothie instead.

Here are two simple recipes to blast you with nutrients each morning and leave you feeling wonderful.

Milky smoothie:
I never use cow's milk as I object to drinking a baby calf's milk after it has been forcibly taken from its mother, and also because cow's milk increases mucus production and makes colds and blocked sinuses hang on for longer.
Instead I am a big fan of oat milk. It is quite creamy and it's tastier that the 'woody' texture of soya milk. So the base for this first smoothie is a large glass of oatmilk. Poor the glassful into a pyrex jug and add a chopped banana, blueberrries, raspberries and strawberries. Finish with a level teaspoon of agave syrup or real maple syrup. Make sure all the fruit is just covered by the oat milk.
Simply blast with a hand blender. For an extra health boost, break open an acidophilis capsule and stir that in well.

Monster smoothie
This one is so thick, creamy and satisfying, it is usually enough for breakfast in itself.
Use a good quality freshly squeezed cloudy apple juice as your base (no 'from-concentrates'). Chop a small banana and a small avocado and pop those in. Add a generous handful of raspberries or strawberries and a half teaspoon of local or manuka honey. Whizz with your hand blender.
To finish, stir in vigorously a teaspoon of spirulina powder or better still a combination powder containing seaweed, spirulina, wheatgrass, alfalfa and barley grass such as Viridian 'Organic Soul Food Greens'.
WARNING - this smoothie looks a bit like sludge and goes a pasty green, but it tastes bursting with goodness and it makes you feel great.

Your body will love you for giving it all these nutrients and not bombarding it on a cold winter's day with hard to digest refined foods, dairy or sugar.

Winter's coming... getting sugar cravings?

One of my lovely Twitter followers has asked for some tips on how to beat sugar cravings when they hit. I think this is particularly important as we approach the festive season, so here are some Eco-Fitness ideas to help understand refined sugar addiction, and enjoy really healthy alternatives instead.

Firstly, it helps if you muse on the fact that refined cane sugar (and corn syrup) are empty calories, with no nutritional value. They play havoc with your insulin production, invoking a surge of insulin into the body. This results in mood change, peaks and troughs of energy and a signal to the body to STORE FAT. Yes, that's right, refined sugar sends a message to the endocrine system to make fat cells! So it's just as bad as eating saturated fat itself.

Secondly, unlike the fruit sugar we get from freshly juiced fruits or fresh fruit, there is absolutely no water linked with the eating of products like pastries, white breads, white sugar, chocolate and cakes, so these are also dehydrating... and of course, lacking in any fibre.

Thirdly, sugars and refined foods encourage an overgrowth of unfriendly gut bacteria, meaning more cravings, bloating and an underperforming digestive system. Those pesky bacteria certainly know how to clamour to be fed!

If you also emotional eat or 'comfort eat' when you feel needy or emotional, resisting sugary comfort foods is going to be tough. You need to understand the patterns you probably developed at a young age. The trick is to get your emotional needs met from other sources than the ice cream tub or chocolate bar. How about phoning a friend, asking for a cuddle, booking a massage, going for a lovely walk with a loved one, or learning more about your emotions with a therapist?

When you cut out refined sugars, and understand your emotional eating, gradually the cravings fade. All this takes research, time and self belief, but in the long run it is worth it. A great book which will put you off refined junk food, sugar and chocolate for life is 'Slim for Life', by Jason Vale if you want to find out more.

So, some alternatives then, because believe me, there are thousands of gorgeous alternatives that will leave you satisfied, bursting with energy, nutritionally rewarded and healthy.

First, try making delicious carrot-based 'bliss balls', basically sweet bundles of healthy grated carrot, nuts, coconut oil, cinnamon. Simple blend in a food processor, 1 cup almonds, 1/4 cup pecans, 1/4 cup walnuts, 6 medjool dates, 1/4 cup raisins, 1 tbs warm coconut oil, 1/4 cup desicated (unsweetened) coconut, 2 large grated carrots, pinch of cinnamon, pinch of nutmeg. Shape into balls and roll in shredded coconut of cinnamon.
These are ideal as tasty little nibbles, desserts or even gifts...

And here's a wonderful idea for a 'pastry base' but it's made with pecans and juicy medjool dates! Preheat the oven to 350F. Spray an 8- or 9-inch tart pan or pie pan with cooking spray. In a bowl or a food processor, pulse 2 cups of pecans and 3 large pitted dates until finely chopped. Add 2 tablespoons of melted butter and process until a dough forms. Press the dough into the prepared pan. Bake for 10 to 15 minutes, until light golden brown. The crust will puff slightly. Let the crust cool completely before filling. You can fill the base with slices of apple glazed with a hit of (real) maple syrup, or some stewed apricots, sweetened with a hint of honey.

For quick snacks for kids and adults alike, try filling a juicy (pitted) medjool date with an organic brazil nut. Very Christmassy and really healthy too!

Or avoid the double whammy of cow's milk and sugar by making a comforting oatmilk shake. Lowering your milk intake during the cold season will reduce mucus production making colds easier to shake off. For an oaty shake, pour oatmilk into a pyrex jug, add a sliced banana, a handful of berries and a teaspoon of maple syrup or good quality local honey. Simply whizz with a hand blender and pour into glasses.

One final fun idea - 'ants on logs': take a finger length piece of celery, fill with (sugar-free, wholefood) peanut butter and pop a few raisins on top.

This winter, think home made vegetable soup: just hand blend any cooked veggies in their stock. Think veggie curries, experimenting with turmeric (an anti inflammatory), tamarind, cardamom and of course loads of garlic. See my previous blog (June 2010) for a really simple recipe, all made up in one pot with no ghee or fat. Enjoy avocado salads with seeds and olive oil/chilli/parsley dressing. Eat stoneground wholemeal breads instead of white bread.

All this will help you kick the sugar cravings and yearn for health-giving, nutritious foods instead.

Two ways to save money on your Autumn heating bills

Foraging logs and kindling in the forestry ( yes I got permission!)

Here are my two Eco-Fitness top tips for saving money this Autumn on heating bills.

1. Go out for a brisk walk or a run every day. You will generate so much heat, that you could save at least an hour a day on electricity/gas/oil/wood/coal this autumn. The heat you generate stays with you for a while after you return home. While the nights are still light, enjoy an evening walk instead of settling in front of the television snacking on comfort foods! You'll get just as big a serotonin hit.

2. Forage and chop your own logs if you have an open fire or log burner. If you don't have a fireplace, why not enjoy a couple of autumn evenings with friends around an outdoor fire in a fire pit or brazier (fire basket). Foraging and chopping are labour intensive exercises which keep you naturally fit and slim, just as nature intended. And fire is really enjoyable at this time of year when we are pining over the disappearance of the summer sun!

Post natal natural fitness (but no 'celebrity-bikini-bodies' necessary)

It's only a relatively recent development that mothers of new babies have relied on pushchairs, prams and strollers to get around. Until the early 1900's new mothers carried their babies in shawls, or in their arms, often long distances. And in many many parts of the world they still do! Yet ask many Western mums these days if they can carry their children and they look in horror, claiming bad backs, or that baby is just too heavy.

Perhaps our perception needs to change for the sake of our post-natal strength and fitness. Carrying babies and infants (and even toddlers) helps improve back strength, abdominal strength and improves fitness levels after the more sedentary final months of pregnancy are over. Baby carrying is also wonderful for baby, contributing to a sense of calmness, attachment, trust, involvement and safety for the baby which is known to be good for his/her body chemistry and mental state. It can also improve conditions like colic and vomiting after feeding. Unless you have a back problem, you should be able to carry your offspring, as nature intended. (Any doubts, get the advice of your GP and a chiropractor.)

Carrying baby means you can take regular walks in rain or shine. I used to dress my daughter up snugly in warm leggings, a jacket and hat, pop her in her sling, and nip out for a walk, even if it was raining. I just carried a large umbrella to cover us both. I did actually have a back problem post-natally as I was hit by a car while 6 months pregnant giving me back pain and whiplash. I still found however, that carrying my daughter helped increase my abdominal strength as I combined it with light abdominal muscle tensing and pelvic floor exercises.

Another way mothers can regain their fitness after baby is born is to join a 'Buggy-Fit' class. If there isn't one in your area, ask a local fitness trainer if she will run a regular session for a small group of mums. Many trainers will be happy to help with a bespoke session including: outdoor walking in the fresh air, light jogging, yoga, pilates, stretches and circuits. The babies enjoy looking and gurgling at each other whilst snacking on healthy snacks like rice cakes or bananas. You could also try asking a local yoga teacher if she will run a yoga class at your home, with other mums. You can share the cost of the session, while the infants crawl, play and snack. It really doesn't matter if you need to pause to attend to your child, or have her crawl over you - just give it a go and go with the flow. Chose a yoga teacher who is understanding about children and who has post-natal experience. It's great fun!

Other Eco-Fitness tips for regaining your fitness and weight after childbirth: Don't rush it! Bond with your baby for the first few months and give yourself time to settle and recover before rushing into worrying about your image! Forget living up to impossible standards set by celebrities who probably have unlimited childcare and personal trainers. All that's important is that you are happy and comfortable in yourself and taking care of yourself.

You can build muscle strength and lose pregnancy weight also by: hoovering, gardening, preparing fresh foods, dancing, housework, stretches in the home while baby naps. Most activities can also be carried out while you carry your baby in a sling, as long as you are safety conscious and sensible. Remember though that rest is important too for mothers, so sometimes you might need to nap while baby naps. Rest is as important to health and fitness as good food and exercise, so think about keeping a good balance.

If you can afford it for a few months, a post-natal doula, or child minder (or trusted relative/neighbour) can be invaluable to help you with this balancing act, by looking after baby for short periods of time. Even if it's just for an hour, get outdoors, get some natural light and some light exercise and your mood will improve due to the increased endorphins released in the body.

Flowers (etc) that make you happy

Love this time of year, the blackberries are just becoming ripe, the waterlillies are at their peak on the fishing lake, the baby birds have fledged and there are lots of 'happy' flowers with bright colours.

It's the little things you see when out walking that help elevate your mood. Coupled with the surge of endorphins we get from natural light and physical exertion, walking is a very simple and free-of-charge to spend a happy few hours. And keep fit at the same time.

Kindle version of The Eco-Fitness Book

At last, The Eco-Fitness Book is available on Kindle...

At just £2.85, it's much cheaper than a gym membership! Or a personal trainer!

http://www.amazon.co.uk/The-Eco-fitness-Book-ebook/dp/B0051ATRDU/ref=sr_1_1?ie=UTF8&m=A3TVV12T0I6NSM&qid=1310467044&sr=1-1

I've got a new job title!

I've just stumbled across this amusing term for a full time mum - 'home executive'. Yay, at last recognition for a job, which done well is at least as taxing as any other you can think of (well maybe excluding test pilot or neurosurgeon...)

I do manage to squeeze in several hours of 'real work' in a week, seeing patients or writing, but since having a child I have decided more or less to be a full time mother. I have my off days but I try very hard to be gentle, rational, entertaining, boundaried, encouraging and considerate with my daughter. This requires more patience and stamina than anything I ever experienced in an office!!!

Then of course, there's the dog walking, gardening, hoovering, school runs, play dates, birthday parties (aaagggghhh, yawn), cooking, shopping, cleaning, camping, art and crafts sessions, museum visits, riding lessons, potty training, washing, swimming lessons, ironing.... Yes, home executive suits me fine thank you. It's a great job and I think I made the right decision to take some time out and be a dedicated mother. But ask any full time mum and they will tell you it's not some 'easy option' or luxury decision. To keep a nice balance between nurture and structure is a real emotional challenge. The pay off is not financial or course, but knowing that hopefully your children will grow up with a sense of trust in the world, with good self esteem and with the ability to distinguish between healthy and unhealthy relationships.

In terms of eco-fitness, there are a lot of opportunities to keep fit too as a 'home executive'. Gardening, walking, activities outdoors, child carrying, 'rough and tumble play', ball games, musical statues and soft play are all good ways to incorporate core stability and a little aerobic work into the week.

So thanks to the mother who introduced me to my new job title. It will give me a little spring in my step today, until tomorrow I forget and just go back to being 'mummy'.

Yay! New front cover for my book

Here's the new front cover for the Eco-Fitness Book, in preparation for publication on Kindle.

Try this healthy low GI spring breakfast

Anyone out there like me who has trouble eating breakfast? Yes I know it's the 'most important meal of the day' but toast doesn't enthuse me and I haven't got time to cook in the mornings. Well here's a simple idea, which is great for spring - light and healthy and takes the minimum of preparation time...

Into a cereal bowl, tip a portion of All Bran, just cover with (vitamin enriched) oat milk (now easily available from supermarkets and health food shops), add a generous handful of raspberries, chopped strawberries or blueberries and 2 tablespoons of pumpkin seeds and cover with a small drizzle of agave syrup or authentic maple syrup.

This breakfast is delicious, virtuous and filling. It is low GI so releases energy slowly through the morning, it is dairy free helping keep your sinuses clear and it contains a portion of your daily fruit and a dose of vitamin A, vitamin E, essential fatty acids and zinc.

Edible gardening - another type of Eco-Fitness

If the thought of gardening bores you, try to think of it in a new way...

Edible landscaping is not just about lawns and flowers - it is a form of eco-fitness in that it keeps you supple, strong and fit, while you work happily in outdoor natural light. Digging, weeding, pruning and planting are excellent methods of keeping strong and supple. And it also provides you with lovely fresh edibles such as fruit, vegetables and herbs.

Even if you have the tiniest of spaces, you can maximise your garden, or just an area of your garden, by planting cleverly. Fruit and nut trees form the tallest element of your edible garden (eg apple, pear, cherry or walnut), and you can use the space around the trees to grow everything from raspberries to outdoor cucumbers to blueberries or figs. Herbs such as fennel, parsley or thyme can be squeezed in too. And you can plant tomatoes in pots, or even goji berries or coriander.

A lovely new site www.ediblelandscaping.co.uk gives lots of tips to get you started and offers courses.

Get fitness training for free!

The Eco-Fitness Book is offering three volunteers the chance to receive the Eco-Fitness Book for free. In addition they will receive a free intensive one to one eco-fitness coaching session and follow up counselling.


If you would like to be considered, please get in touch via the website www.theeco-fitnessbook.com, where you can also find out more about eco-fitness and read chapter 1 to get a taste of the book. Eco-fitness allows you to get fit and slim, using natural everyday movement. No gym membership necessary!



Please apply by March 16th.