Zest4life Bushey

24/01/2022

Happy New Year to you and hope it’s been a good start to 2022!
New Year is a great time together with the change of seasons, to do a cleanse/detox.
Something I do every Monday after the weekend is a brown rice or Kitcheri fast.
I find this a great reset for the digestive system and a very good way to maintain your weight.
I have been asked previously for the recipe, so here it is:

Ingredients: (makes enough for Breakfast, Lunch and Dinner)
1 1/4 cups rice - I use sprouted organic brown rice but you can use basmati or sona masoori
1/2 cup split mung dahl
1 onion
1 Tbsp ghee or coconut oil
1 tsp cumin seeds
1 tsp fennel seeds
1 tsp coriander seeds
1/2 tsp cardamom seeds (out the pods)
1 tsp black onion seeds
1 tsp turmeric
Black pepper

Method:
Soak dahl overnight
Rinse in the morning and add to rice and cook for 15-20 mins depending on rice
Fry onion in ghee
Grind spice seeds to a rough powder
Add to onions together with turmeric and some black pepper
Add onions and spices to cooked grains
Add some lemon juice to taste and serve with a green veggie and lots of coriander together with a chutney

Eat only this for the day together with drinking lots of water and/or herbal tea.

This is great to do for 3 days at the start of Spring and Autumn for a good Detox!

07/08/2021

QUOTE FOR THE DAY:
Success is the sum of small efforts repeated day in and day out

I think there are very few people who can put their hand on their heart and say they eat 'perfectly' all the time.
Even if we thought we were eating as best as possible, toxins and pathogens exist in our body and when they accumulate and are not removed, illness occurs.

I would like to share my weekday Morning Cleanse routine with you in the hope that this simple exercise may be of interest and benefit to you.

My morning starts off with 1/2 litre plain water (optional)
Thereafter I drink a large glass (approx 16 oz or 2 cups) of water with either 1/2 lemon or 2 limes
Wait 15-30 mins and then drink drink 8oz of fresh celery juice on your empty stomach (build up your celery juice until a quantity that feels comfortable for you - you can even go up to 16oz)
Wait another 15-30 mins before eating or drinking anything else

Breakfast can be any of the following but ideal to consume no fats until lunchtime:
Fresh fruit or fruit and veg smoothie (as long as more fruit than veg)
Millet or oats (cooked with water) with fruit
If you are still hungry, you can snack on fruit till lunch

You can modify this in that you can either do it just for 2 weeks at a time, from time to time as a cleanse or you could incorporate into your routine as I do, Monday - Friday.
If you have difficulty with the celery juice, you could juice cucumbers instead.
If you find either not appealing, at least doing the lemon/lime water and the breakfast, you will certainly be going someway towards helping to cleanse your liver and allow it to naturally release poisons on a daily basis.

What is 'perfect' for one may not be 'perfect' for another and that is why it is so important to try and tune into your body to see what it likes, doesn't like and/or what it needs so that you have the foundation to be the best version of yourself.

15/03/2021

QUOTE FOR THE DAY:
You don't always have to eat less, you just have to eat right!

I am loving this Linseed tea and so easy to make. It is comforting, soothing, good for digestion and you can add herbs like chamomile, fennel or mint or even cinnamon sticks. These all help to add flavour and anti-inflammatory properties.

2 Tbsp golden linseeds
1.5 - 2 litres water

Bring to the boil then switch off immediately and leave for approx. 12 hours
Simmer very gently for 1 hour with lid on. Strain while hot.
Once cooled, store in refrigerator for up to 3 days and drink either cold or warmed up.

08/02/2021

QUOTE FOR THE DAY:
Don’t call it a DREAM, call it a PLAN

Oats are my go-to mostly during the week as they are great for blood sugar control and therefore good for weight control, filling, nourishing and especially comforting in this beautiful snowy weather we are having at the moment.
I have just discovered adding orange juice into the mix as a lovely change and as well as getting your vitamin c in, it is warming and delicious 😋

Here’s the easy recipe for you to try:
1 cup oats
1 cup water
3/4 cup orange juice
1/4 tsp grated orange zest
A little salt and maple sugar if you want

Boil water, orange juice and salt if using
Add oats and cook for 5 mins
Serve topped with orange peel and a little maple syrup if you need

30/01/2021

QUOTE FOR THE DAY:
Don’t look back, you’re not going that way ……. Love that!

I was trying to find a way to eat more carrots and decided that a good way would be to ferment carrots and in that way I am enhancing the beneficial effects of them.

Raw carrots have great hormone balancing effects and together with fermenting you have a win win solution!

“There are interesting associations between vegetable “fiber” and estrogens. Because of my own experience in finding that eating a raw carrot daily prevented my migraines, I began to suspect that the carrot fiber was having both a bowel-protective and an antiestrogen effect. Several women who suffered from premenstrual symptoms, including a migraine, had their serum estrogen measured before and after the “carrot diet,” and they found that the carrot lowered their estrogen within a few days, as it relieved their symptoms.” – Ray Peat, Natural Estrogens

Other beneficial effects of eating 1 raw unpeeled carrot a day:

• Balances your hormones
• Can help your liver remove excess estrogen
• Improves peristaltic movement
• Removes toxins from your body

If you add fermentation to it, you have the following benefits:
• Excellent source of probiotics
• Increased nutritional value
• Easier to digest than raw or cooked carrots
• Safer to eat than raw vegetables (as they could have E.coli on them)

Easy recipe for fermented cumin and ginger carrots:
500g carrots
1 piece of ginger
1 Tbsp cumin seeds
5g salt
500ml water

Method:
Peel ginger and carrots and slice lengthways
Pack the carrots into a sterilised jar with a lid
Add your cumin seeds and salt
Add water to cover the carrots by 1cm.
Close lid and shake
Keep the jar in a dark cool place for about a week opening it every day or two to release any gas that has built up
Store in fridge

You could ferment it with garlic, dill , onions, hot peppers – options are endless so do experiment!

21/12/2020

QUOTE FOR THE DAY:
Discipline is the bridge between goals and accomplishment!

I would say that I am pretty disciplined and I think part of the reason is because I enjoy looking after my health and wellbeing but try and incorporate practises that are simple yet effective.

My newest addition is an exercise routine that takes just 4 mins and which should ideally be done 3 times a day.......so just 12 minutes out of your day and the benefit in particular to those who may be reading this is that it changes the number of calories that you then burn sitting still!!
It also helps to change your metabolism and to strengthen and maintain lean muscle. In addition, it dilates blood vessels, oxygenates your brain, kidneys and pretty much everything in your body.

The idea behind this is that you are releasing nitric oxide from the blood vessels which increases nutrient delivery to your muscles to help feed and strengthen them.

As we are spending quite a bit of time at home in lockdown, and perhaps over indulging particularly over the festive period, this is something that is quick and easy to do and will certainly help you feel energised!

The Four Minute Workout is a new concept of exercise that revolves around the body’s ability to use Nitric Oxide for muscle growth. This is an efficient anae...

06/11/2020

QUOTE FOR THE DAY:
Strive for Progress, not Perfection …..

As we enter our 2nd lockdown, a lot of people have been finding it really hard to focus on healthy eating so I wanted to share a practise I have been doing for the last month, on 1 day a week, which I have found really beneficial.
It is based on an ancient practise and it is a mild form of fasting using Brown rice.
It is really helpful for digestive problems, weight loss, detoxing, clarity and it is also very grounding, comforting, warming and soothing so good for your emotional health too which I think is very much needed with what we are all dealing with.
A brown rice fast can be more stabilising than for instance a fruit fast as brown rice being a complex carbohydrate, metabolises and delivers energy-giving sugars slowly over time whereas fruit, comprised of simple sugars, metabolises more quickly and can lead to highs and lows in people with blood sugar imbalances.
While you will detox, your symptoms should be milder and more comfortable and this, I feel, is a better way to detox rather than producing extreme symptoms where there is a quick release of toxins into the bloodstream which can cause a burden on the body.

What is involved:
2 cups wholegrain brown rice – Basmati rice is a good option – soak overnight for 7hrs as this makes it easier to digest
You can use a bit of sea salt and some cayenne pepper or turmeric as these are warming and anti-inflammatory
Once cooked, you can add a teaspoon of butter, ghee or coconut oil as these fats help with the elmination of fat-soluble toxins and are used in tissue repair.
You can eat between 3-6 cups of the rice over breakfast, lunch and dinner – I personally have approximately 1 and a quarter cup per meal.

Aim to drink 1.5 to 2 litres water during the day as this will help eliminate toxins and reduce symptoms of detoxification.

I have been doing it every Monday and the nice thing is that if you have veered off track over the weekend, this is a great way of kickstarting your week on a healthier footing and making you more conscious of what you eat!

15/09/2020

QUOTE FOR THE DAY:
It always seems impossible until it's done .....

There are so many breads on the market at the moment from sourdough to gluten free to almost anything.
We are quite spoilt for choice but inevitably I find that either there are certain ingredients that I am not happy about health wise or they don't taste that great.
I have made a variety of breads and at the moment, I am really enjoying this one which is vegan, gluten free, dairy free, egg free, refined sugar free and yes, it may not look like your standard bread but to me it tastes good and has nothing unhealthy in it, so thought I would share it with you and hope you like it too!

Psyllium is an amazing absorbent fibre and very good for the digestive tract.
It helps to reduce cholesterol levels, and help with weight loss, together with sorting constipation.

Ingredients
• 1 ½ cups (145g) raw oats (I use Gluten free)
• 1 cup (135g) sunflower seeds
• ½ cup (90g) flax seeds
• ½ cup (65g) ground almonds or almond flour
• 2 Tablespoons chia seeds
• 4 Tablespoons psyllium husks
• 1 teaspoon fine sea salt (½ t if using coarse salt)
• 1 Tablespoon honey or maple syrup
• 3 Tablespoons coconut oil
• 1 ½ cups (350ml) water

Instructions
1. Place all the dry ingredients in a mixing bowl, stir
2. Put coconut oil in microwave to melt oil
3. Add coconut oil, honey and water to dry ingredients and mix well
4. Spoon into Silicon loaf pan (grease first), pat down
5. Let it stand on the counter for at least 2 hours but can stay overnight
6. Preheat oven to 175 or 180 degrees (depends on how hot oven gets)
7. Place loaf pan in the middle rack of oven and bake for 20 minutes. Remove bread from loaf pan and place on baking tray and bake for another 30-40 minutes. Bread is done when it sounds hollow when tapped,
8. Let bread cool before slicing. It freezes well – slice before freezing.

23/06/2020

QUOTE FOR THE DAY:
The secret to getting ahead is getting started!

I have always shyed away from making my own crackers thinking it would be really difficult but would like to share this very simple recipe for really delicious crackers!

Ingredients:
1 cup cooked quinoa
1 cup cooked brown rice
1/4 cup chia seeds
1/4 cup sesame seeds
1/4 cup flax seeds
Salt to taste
Herbs: thyme, oregano, sage, basil or parsley - whichever you fancy but not entirely necessary, however, I feel it really enhanced the flavour

Method:
Preheat oven to 160
In food processor, combine quinoa and rice into a mushy consistency.
Add in all seeds and salt with a little water and pulse to form a mushy ball.
Place half the mixture on a sheet of parchment paper; wrap clingfilm around a rolling pin and roll the mixture out as thin as possible
Transfer onto a baking sheet
Do the same with the other half of the mixture
Bake for approx 15 minutes; flip over and bake for another 12 mins.
When done break into bite size pieces and bake for a further 10 mins or until crispy.
They keep for a good week to 10 days - Enjoy your own healthy, free from additives crackers!

13/06/2020

Quote for the day:
Dream big, work hard and make it happen

Weight loss for a lot of people can be a challenge and there are many factors contributing to this challenge but it is all within our power to make those changes happen if we want them badly enough. With the right knowledge and support it is possible to achieve results.

During this period of lockdown, Freddy Jacuin, an internationally renowned and respected hypnotherapist, Author, Speaker & Hypnosis Trainer, in conjunction with the College of Integrated Medicine has been offering free sessions every Friday at 4pm which I myself have been attending and found to be very beneficial.

On Youtube, you will find a Rapid Change Weight Loss short hypnosis and on his website, there is a free empowerment and also immune system boost video that you may find helpful especially during these times.

If this is of interest to you, you can sign up to his website: www.freddyjacquin.com or email him at freddy.jacquin@gmail.com and he will send you the Zoom link to his Friday sessions which are due to continue until September.

If you are wanting support with weight loss, please feel free to contact me at: sharondowns@me.com.

Freddy Jacquin is an author and trainer who is known for inventing several popular techniques that he teaches hypnotherapy students around the world.

29/05/2020

QUOTE FOR THE DAY:
“Human kindness has never weakened the stamina or softened the fibre of free people. A nation does not have to be cruel to be tough.” – Franklin D. Roosevelt

Home/natural remedies are always what I would choose to use over and above chemicals and I wanted to share something that is very relevant in the times we are facing at the moment.

I was sent a video of someone who had had Covid-19 with pneumonia symptoms and treated themselves using something we all have access to, which is onions.
This remedy was taken from a book called ‘Kitchen Medicine’.

They made what is called an onion poultice – it can be used to break up congestion of colds and ‘flu’ as a chest poultice and as I mentioned above, this person used it to clear her pneumonia symptoms.

Peel and onion and chop it into small pieces, either raw or cooked with olive oil.
Place the pieces in the centre of a square of fabric - e.g. you can use a T-shirt, and roll the ends over to make a packet.
Attach the sides with safety pins.
If the mixture is too mushy, add cornflour.
Apply to the skin and keep it there.
Check for any adverse reactions, such as skin irritation, in which case stop and try again later.

It can also be used to draw out poison, heat, stings or splinters, to treat asthma as well as improve sluggish circulation.

When we are faced with what we are going through at the moment, I think this is definitely worth a try especially at the early stages of symptoms!

Always consult a specialist if in any doubt or if symptoms worsen.

Take care and keep well!

02/05/2020

QUOTE FOR THE DAY:
Small steps climb mountains......and these days that is all we are allowed to do, but let's do it!

If you are wanting to get into healthy eating, this is a great small easy step to take by making quick and healthy soups easily!
I get put off when I see complicated recipes or recipes that I know are going to take me ages so I thought I would share an easy recipe that you can apply to any vegetable to make a quick and easy soup and this one is an example of a Broccoli soup.

Broccoli is part of the cruciferous vegetable family and is an all-purpose multivitamin for the body. It is loaded with fibre, antioxidants to fight cancer, and vitamin C to help with iron absorption plus it contains bioavailable trace minerals and other nutrients that enhance all body systems including the entire immune system and at the moment, that is definitely one that we need to be supporting.

In addition, this soup uses garlic and with garlic being antiviral, antibacterial, anti fungal (including antimold), anti parasitic, again this is what is most needed to protect us during these times - in fact, it should be re-classified as a medicine in my opinion.

Here is this simple creamy green Broccoli soup recipe:

1 cup broccoli florets, steamed
1 clove garlic
1/2 cup vegan or vegetable stock
1/3 cup cream - I use oat cream or you can use a milk of your choice like almond or oat
A little salt

Place all ingredients in a blender and blend until smooth and there you have your extremely quick and easy vegetable soup!

I have used it to make fresh tomato soup (using 12 baby tomatoes), also asparagus soup, parsnip soup - try it with any veg and let us know how you get on.

Keep well and stay healthy!!