GLUTEN-FREE OVERNIGHT OATS

Choose one item from each category and mix all the ingredients thoroughly. Top with your choice of topping, put in the fridge overnight and it’s ready for you first thing in the morning. (Serves 1)

♦ BASE (40G)
oats | quinoa flakes | buckwheat flakes

♦ LIQUID (150-200ML UNSWEETENED) almond milk | hemp milk | coconut milk

♦ PROTEIN
1tbsp protein powder | 100g plain Greek yoghurt 20g chopped nuts

♦ SEEDS (1TBSP)
chia seeds | flaxseeds | pumpkin seeds

♦ TOPPINGS
1 handful frozen / fresh berries
1 chopped apple / pear / peach / nectarine 2 chopped plums / apricots

Want to bulletproof your immunity? How to endure Lock Down and Still Thrive! »

Paleo Beetroot Hummus

GOING PALEO for a while to detox from pulses and grains and generally sugars? January is the perfect month to start that. Buy a good Paleo Cookery Book and follow simple recipes to regain energy. Also, for your snacks try this Paleo Red Beet Hummus.

PALEO BEETROOT HUMMUS

INGREDIENTS: 4 fresh red beetroots, 5-6 spoons of coconut yogurt, 2 sprigs of thyme, 1 tsp milled coriander seeds, extra virgin olive oil, 3 garlic cloves.

METHOD: Peel the beetroots, slice them and place then in an oven dish. Add the thyme and the garlic cloves. Add 1⁄2 glass of wine and place in over at 180C for 35 minutes, until the beets are tender. Place them in a liquidiser once they have cooled with 5-6 spoons of coconut yogurt, and shelled hemp seeds. Use as hummus for your snacks, with oat biscuits or crudités.

29 September — World Heart Day

A LOWER CARBOHYDRATE DIET is recommended to balance blood sugar and therefore reduce insulin and blood glucose levels. Elevated insulin is a major risk factor for heart disease and promotes inflammation. You’re also likely will lose weight on a blood sugar balancing diet, and that in itself will reduce the risk for many chronic diseases, including heart disease and high blood pressure.

To help your hear health make sure you enrich your diet with plenty of: fibre, healthy fats, fruit and vegetables. Avoid at all costs processed foods and vegetable oils (except of course for Extra virgin olive oil, rapseed oil, linseed oil and coconut oil).

Love Your Heart!

Glutathione – the master antioxidant

GLUTATHIONE is one of the most important molecules in the body – almost like a magic elixir of health. Too little of it and you’re at risk of developing one of the most feared health conditions facing us today, including stroke, Alzheimer’s disease, and heart disease.

If you’ve got good enough levels, that’s where the gold is…

But when levels are adequate or high, that’s when the magic happens. You’ll not only have protection from the conditions above, but you’ll have amazing energy, glowing skin, healthy detoxification, strong heart and brain function, and possibly even a longer life!

Glutathione is made up of three amino acids called cysteine, glycine, and glutamic acid (or glutamate). It’s often called the “master” antioxidant because it helps recycle all the other antioxidants in your body like vitamins C and E, as well as alpha lipoic acid and CoQ10.

Research show glutathione primes the white blood cells of the immune system and helps them produce more infection-fighting substances so they can control both bacterial and viral infections.

Foods to increase glutathione

Eating the right foods to naturally increase glutathione will help keep you fighting fit. There are a small number of foods that naturally contain glutathione. These include asparagus, avocado, cabbage, Brussels sprouts, spinach, broccoli, garlic, chives, tomatoes, cucumber, almonds, and walnuts.

Some other foods contain the building blocks needed to make glutathione (they are the pre-cursors – the warm-up act); the foods containing cysteine and other sulphur-containing foods, and selenium.

Good foods to choose are onions, spring onions, shallots, leeks, kale, bok choy, rocket, spring greens, watercress, radishes. Some spices such as turmeric, cinnamon and cardamom – have compounds that can also help to restore healthy levels of glutathione and its antioxidant enzymes.

Want to bulletproof your immunity? How to endure Lock Down and Still Thrive!

Increase your antioxidants

You need to stockpile those natural antioxidants (and not just the packets and tins of pulses!). When you supercharge this “antioxidant potential” you give your immune system a real boost. And, if you’re wondering ‘where have I heard about antioxidants before?’ they’re the things skincare companies tell you their anti-ageing moisturisers are full of so double win.

Why are antioxidants important?

Viruses and bacteria produce oxidants, which are reactive forms of oxygen that damage cells and age you faster. Simply, they are bad news. We’re also getting our fill of oxidants from eating chargrilled/ blackened foods or breathing polluted air, and maybe you’ve had a less than great diet over the years. Where you can end up is a situation in which you have too many oxidants and not enough antioxidants.

Revving up your antioxidant status at times like these is a really good idea. While vitamin C seems to get all the praise when it comes to immunity, there’s another molecule that is the under-recognised supporting actor who deserves the starring role – glutathione.

…more about glutathione tomorrow!

GLUTEN-FREE OVERNIGHT OATS

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