Helping you eat, move
and think your way to better health.
Living Naturally homepage
Wishing you a happy and healthy New Year
The most important part of our diet, and one often overlooked, is fluid.
No matter how you look at it, it is simply not possible to drink too much water. Aim for 8-10 glasses (up 1.5 litres per day). After that, try some of these ideas that take traditional drinks and give them healthier properties.
Coffee has a bad reputation but have you ever wondered why? It is true that it can elevate blood pressure but some studies show that it may also reduce the risk of other serious diseases. • Coffee drinkers are less likely to get Type II diabetes, Alzheimer’s, Parkinson’s and liver diseases like cirrhosis. Studies that examined the effects of caffeine on the brain, show it can improve mood, memory, reactions and overall brain function. • Caffeine helps to mobilize fatty acids from the fat tissues, boosting metabolism and increases exercise performance. • Coffee is loaded with antioxidants and is the biggest source of them in the modern diet, outranking both fruits and vegetables combined.
If you adore your morning coffee but would like some additional health benefits, try this recipe.
Grain free
√
Egg free
X
Dairy free
√
Nut free
√
Time needed
5 mins
Tried and tested
√
Ingredients
Freshly brewed coffee
1 egg yolk
1 tbsp coconut oil
honey (optional)
Instructions
Put a mug of your best freshly brewed coffee in a blender, add an egg yolk (for protein) and a tablespoon of coconut oil (a healthy fat that is good for your nervous system) then whizz to a froth. Add a little honey if you like your coffee sweet. This is unusual but it is delicious as the coffee turns into the most amazing 'latte' style drink you will ever taste plus it's good for you!
Coconut coffee
A dairy free option
Grain free
√
Egg free
√
Dairy free
√
Nut free
√
Time needed
5 mins
Tried and tested
√
Ingredients
Freshly brewed coffee
Coconut milk
Instructions
Likewise, if you are strugging to give up that vital morning coffee with a dash of milk – and would like to reduce your dairy intake – take out the cows milk and use coconut milk instead. This is surprisingly good as the flavour does not overwhelm the coffee.
Herbal teas and tonics
Tea doesn't always need to be the usual black stuff. Making your own with herbs and spices can be great for your digestion, stress or simply relaxing.
Grain free
√
Egg free
√
Dairy free
√
Nut free
√
Time needed
5 mins
Tried and tested
√
Ingredients
Mint and lemongrass for digestion: bruise then chop 6 fresh lemongrass stalks, add 6 big sprigs of fresh mint and cover in boiling water. Infuse for 10 minutes. Liquorice root and cinnamon for destressing: Add 4 tablespoons of liquorice root, a cinnamon stick and an inch of sliced fresh ginger to a jug then add a litre of boiling water. Infuse for 20 minutes. Add honey to taste. Turmeric, ginger and chilli tonicacts as anti-inflammatory: grate a 2 inch piece of both fresh turmeric and ginger and chop half a chili. Add a spoonful of honey and 3 cups of water. Heat then leave to steep until cool.
Instructions
All these recipes can be made then sipped hot or kept in the fridge to use as a cooling tonic. They will all need straining, or make smaller batches in a cafetiere!
Tea and ... Give your favourite tea a healthy boost.
Grain free
√
Egg free
√
Dairy free
√
Nut free
√
Cooking time
10 mins
Tried and tested
√
Ingredients
Black tea
lemon or lime, ginger or mint
Instructions
That famed remedy of a cup of tea is based in fact. Hot and soothing, tea is good for you. It's even better for you if you take the milk out. Instead, add lemon or lime slices to your teapot, some fresh ginger roughly crushed or mint leaves. Add a little honey if you want to sweeten.
Green tea is even better than black tea or try matcha (ground green tea), which is packed full of essential vitamins and minerals, plus it contains flavonoids that have been shown to have an antioxidant effect. See the recipe below.
Bullet-proof tea
Grain free
√
Egg free
X
Dairy free
√
Nut free
√
Cooking time
10 mins
Tried and tested
√
Ingredients
Matcha tea mixed with boiling water
1 egg yolk
1 tbsp coconut oil
honey (optional)
Instructions
Put a mug of hot matcha tea in a blender, add an egg yolk (for protein) and a tablespoon of coconut oil (a healthy fat that is good for your nervous system) then whizz to a froth. Add a little honey if you like your tea sweet. Like Bullet-proof coffee, this tastes great and and it's good for you!
