Oat Milk: reduced my bloating

Oat milk, now forgive me if I ramble on an veer off on tangents, but I am so amazed at the change in my abdomen shape in the past three days that I have to share this with you.

I have tried oat milk on an doff over the past 6 weeks, as I have been creating smoothies and other recipes for vegans and lactose intolerant clients, but I made a conscious decision to stop taking cow milk and just use oat. I have omitted eggs, cheese but not live yogurt, I can’t go without that!!
So on Saturday the cow milk finished and I opened my oat milk carton. I knew I liked the taste as I had previously tried it. So from 11am Saturday to tonight Wednesday 11pm I can say I have no bloating, no cramping, no excess gas, and I have felt more energised.
Why? I am not too sure, so here are some facts taken from www.provitamil.com

About Oat Drink

Provitamil Oat Drink is a high quality, non-dairy alternative to milk. Packed with the goodness of oats, plus added calcium and vitamins, and it is made right here in the UK.

As well as providing nutrition from the oats themselves, Provitamil is also the perfect solution for lactose intolerance. Ideal for drinking straight out of the fridge, or adding to cereals, Provitamil is just as enjoyable as a comforting hot drink.

Great for cooks

It’s even perfect for cooking because oats naturally absorb flavour. That means the cheesiest of cheese sauces, the fruitiest fruit smoothies and totally mushroomy mushroom soups. 

Backed by science

There’s even a bit of science behind it. Until January 2014, the oat drink market was dominated by one supplier. Then along came Provitamil Oat Drink. When Sheffield Hallam University asked a panel of milk alternative consumers which they preferred for appearance, smell, flavour and texture, Provitamil either matched or beat its rival every time. When asked which they preferred overall, Provitamil came out on top, thanks to its creamy taste and texture.

Why not put it to the test yourself and make Provitamil Oat Drink a core part of your healthier lifestyle.

Try some for yourself

Why not try Provitamil Oat Drink for yourself, to see how well it fits with your lifestyle?

A healthier lifestyle

At Provitamil, we want to give you more than a great product, we want to help you to use it in a heathy lifestyle.

 

Livestrong also recognises the health benefits and states “oat milk contains 10 minerals and 15 vitamins. Just a cup of oat milk contains 36 percent of the recommended daily allowance, or RDA, of calcium. Oat milk also contains 10 percent of the RDA for vitamin A, which is twice as much as cow’s milk. If you suffer from anemia and are looking for vegan options for iron intake, one serving of oat milk contains 10 percent of the RDA.”

“A surprising fact about oat milk is that it contains more calcium in one serving than regular cow’s milk. Oat milk contains 36 percent of the RDA for calcium, while one serving of whole milk contains 28 percent. This fact allows you to get a good dose of calcium each day even if you are lactose intolerant, since oat milk is lactose-free. Many people who are lactose intolerant choose other sources for lactose-free milk, such as rice milk or soy milk. Oat milk might be a better choice for you, because it’s typically cheaper to buy, or you can even make it yourself.”

 

So that is why I have changed… will you?

Unsure of how to maximise your nutrient intake, shed a few excess pounds or use food as a medicine? Why not book yourself a Holistic Nutritional Consultation. £60 for 60 minutes via Skype or live chat.

 

Exercise and clever ways to incorporate it in your busy lifestyle.

Exercise and clever ways to incorporate it into your bust lifestyle. Every day we hear or read the power of exercise, medical research supports that exercise is necessary to sustain health living, we see evidence from media images of celebrities who have shed pounds through taking up exercise. 
I, like you, knew that exercise would benefit me, help me shed those stubbed pounds, and reduce my huffing and panting when doing strenuous jobs around the house, but I am a master at excuses, procrastination and the old saying ‘I will do it tomorrow’.

So what made me stop the excuses and don my fitness gear?

I had noticed an increased pins and needle sensation in my ankles and lower arms. Having worked in a manual profession for 20+ years and strained almost every muscles in my body, I kept putting it down to wear and tear on my body. But one morning it took the entire morning for the pins and needles in my ankles to subside. 
Initially I thought I was having a stroke, thankfully I wasn’t, but my body was telling me that my circulatory system was failing to function effectively.
I started to do simple chair exercise that involved ankle twists, and then progressed to standing exercises. I didn’t rush out to purchase a gym membership or buy the latest fashion sports gear, I merely scheduled 20 minutes into my already manic diary and stuck to it.

I kept a diary that would state if I had pins and needles, where and how long the episodes were, and by the end of the week, I had only one.

Seeing this significant result, I reflected on my overall health and mental state. I established that prior to allocating the 20 minutes each day for me, I was feeling stressed and totally frustrated that I was helping others 24/7 yet unable to help myself. However, now 7 days after the exercise I was feeling pleased with myself, and actually felt at times, not all the times, relaxed.

So I continued, and now I have a 40 minutes yoga routine I complete every day, sometimes in the morning, sometimes afternoon, but I still schedule my 40 minute sessions in. What was interesting too, was that I have managed to find more time for me, this I put down to the fact I am less stressed and work more productively, instead of wasting time stressing on how I can manage. I just work each day as it arrives, and if I have jobs unfinished I can transfer them over to the following day. 

I will share with you some very simple ways to incorporate exercise into you life.

Stretch
Before you even attempt to get out of bed, stretch. A full head to toe stretch. Repeat three times. Become conscious of the stretch, visualise your internal organs waking up and repositioning themselves for the day.

Once out of bed, before you dash to the bathroom, link your hands (fingers) together and stretch up to the ceiling. Repeat twice

Squats

When brushing your teeth, straightening your hair, waiting to get into the bathroom, squat. Repeat as many times as possible, but no less than 4.

Walk

Don’t shout for the lift to be held, take the stairs, hop off the bus a stop earlier, park the car away from the main entrance, walk to the shops, taxi back. Throughout your day, you can increase your walking easy, yet during this extra walking time, become mindful of your surroundings. Even if you are in the middle of a nosy bust city, look up, see the architecture of the building, or look at people, study their faces, smile at a stranger, say ‘good morning/afternoon’, be present in the time you walk. Another tip is don’t answer your phone, your on your way to work and will be there shortly, have those minutes for you, the world won’t stop believe me!!

So there you have three simple things to add into your daily life that will increase your activity levels and improve your overall health and wellbeing.

Eating a balanced nutrient dense meal plan is necessary to provide your cells with the energy they need to function and allow you to exercise effectively.
1:1 nutritional coaching can help you kick start your new healthy lifestyle and improve your overall health and wellbeing.

One of my clients increased her activity levels and purchased a Barbara Currie DVD, although my client confessed that initially she could hardly bend, after battling on she is now far more flexible than she ever imagined, so here is the link for you to purchase the DVD and improve your overall activity level and flexibility.

Superfoods for your skin

Superfoods for your skin are necessary to promote health from within. Yet, trying to eat the required amount of nutrients can be a challenge with our daily hectic lifestyles, so here are some superfoods that you can add to smoothies, or use within your usual recipes.

Chia

Packed with omega 3 that help to nourish your skin, reduce redness and inflammation.

Berry chai smoothie

Process the following ingredients in a blender:

  • 1/3 cup of blueberries
  • 1/3 cup of raspberries
  • 1/3 cup of strawberries, chopped
  • 1/2 tbsp of chia seeds
  • Optional: 1/2 cup of water

 

Spirulina

Rich source of protein, your body’s building blocks for repairing and restoring cells.

Process the following ingredients (add or decrease to create your own taste)
  • 1 ripe banana, previously peeled and frozen
  • ½ cup (52 g) sliced cucumber (organic when possible // skin on)
  • ¾ – 1 cup (180-240 ml) light coconut (or other non-dairy) milk (less for thicker smoothie, more for thinner smoothie)
  • 1 cup (30 g) spinach or chopped kale (organic when possible // I like to freeze mine)
  • 1 tsp spirulina
  • optional: 1 Tbsp Chai seeds

Option for serving

  • ¼ cup (37 g) frozen or fresh blueberries (organic when possible)

 

Remember reduce your intake of caffeine, try to reduce or remove your dairy, limit your alcohol intake and increase your water intake.

An amazing book ‘Radiant: Recipes to heal your skin from within’ by Hanna Sillitoe is packed with skin friendly meals is a great way to begin healing from within. 

Taken from Amazon – ‘For 20 years, Hanna Sillitoe suffered from psoriasis, eczema and acne. They dominated her life and shattered her confidence. When her doctor told her the only remaining treatment was chemotherapy, she began her own research and completely changed her diet, with dramatic results. Now free from all skin complaints, Hanna is sharing her secret.

Her programme begins with a juice cleanse, then moves onto delicious, skin-loving meals, including Immunity Ramen, Beet Burgers, Cheese-less sauce and even Clean Tiramisu. There is also a selection of homemade beauty products, such as Avocado and Honey Facemask and Rosemary and Lemon Salt Scrub.

So if you are searching for a healthy, natural way to a beautifully clear complexion, follow Hannas recipe for good health and clear skin’.

Super Healthy Skin radiates from within

Super healthy skin, a challenge to most. Looking great from the outside requires a high level of maintenance from within. No matter how much money or time you spend on skin care products, unless your cells are in top notch, you’re fighting a constant battle.

Your skin is your outer protective layer, shielding your delicate internal organs and providing a case to keep them in. The skins outer layer is fighting 24/7 to protect and fight off invaders.

There is a number one invader that causes damage both on the surface and inner layers of your skin, Stress!

In very simplistic terms, nerve endings in the skin sense and respond to stimuli. For example, if you touch a hot pan, you instinctively withdraw your hand, as the nerves responded and triggered the reaction. The same goes for stress. Stress triggers a tension to occur in muscles, including muscles in your face. This persistent state restricts circulatory flow and absorption of nutrients, that triggers a reactive response, often inflammatory, resulting in outbreaks, reddening, psoriasis and eczema. 

Stress prevents super healthy skin and natural healing. As brutal as it sounds, unless you reduce your stress levels, your entire body struggles to function effectively and not only will your skin reflect the trauma from within, so too will your mood and energy levels, so everyone can suffer!

Many of my clients initially present with the common goal of weight loss, though as the consultation explores deeper, self-image and energy levels often become goal motivators. The weight loss will bring with it the improved skin and increased energy, providing the dietary advice is taken on board. Stumbling blocks arrive when clients identify realistic time frames to work with, this simple task often forces the client to recognise that they are not as calm and unstressed as they had thought themselves to be. It is only when we step back from our busy lives and take stock of what is truly going on around us, can we see the bigger picture. Whilst you may well have your daily chores timed to perfection, this merely masks the stress on the body in order to stick with the schedule. Where is there a window to accommodate the road works that arrived over night, the lost school shoe as you dive out the front door, the queue in the ladies toilet making you a few minutes late for that very important meeting? We schedule our lives to run perfectly, but do we schedule ‘me time’? When did you last consider the state of your skin? Look now in the mirror, can you honestly says it looks like super healthy skin?

Stress increases hormone release and this can alter the level of oil production in our skin. This stress causes the body to concentrate on the key organs, it is a natural response in preparation for the ‘flight’ or ‘fight’ response. This reaction reduces oxygen and nutrient delivery to the less important organs and your skin unfortunately falls into this category.

So what can be done to maintain, prevent and restore our skin?

Click on the topic of interest for tips and advice.

Stress management for the skin

Sleep

Food

Reflexology

 

 

Omega-3: Food for improved mental clarity and function that may also protect against diseases.

 

Recently The Journal of Alzheimers Disease have reported that “This is very important research because it shows a correlation between lower omega-3 fatty acid levels and reduced brain blood flow to regions important for learning, memory, depression and dementia.”

Supplements can support your intake of Omega -3 supplements, NYROrganics Omega-3.6.9 Blend is ideal.

Omega-3 Food for improved mental clarity and function that may also protect against diseases.

Omega-3 Fatty acids are crucial for mental health and wellbeing. Foods high in saturated fats affect the molecular systems that maintain mental function. Correct nutritional intake plus regular exercise improves cognitive function.

Your diet is influenced by multiple external and internal factors. External factors are those associated with culture, family habits, geographical location, income and society in general, not to mention media and advertising pressures.

Internally your brain controls your eating behaviours. Memories associated with both pleasure and dislike of foods remain with you for many years; as does the use of food as a reward.

Studies relating to the interactions of your brain when consuming Omega-3 fatty acid saturate the food sector. Within your brains cell membranes is an omega-3 fatty acid known as Docosahexaenoic acid (DHA).

As the Western diet has evolved, there has been an increased intake of saturated fatty acids; and decrease intake of omega-3 fatty acids. Research suggests this may have some relation to the high levels of depression.

For several years, therapists have combined diet and exercise to reduce symptoms of depression and bipolar disorders. The thought behind this is where therapists focus on the gastrointestinal tract playing a critical role in the release and production of enzymes and nutrient absorption. The vagus nerve, stems from the base of the brain to several organs linked to the digestive tract. Inflammation within the gastrointestinal tract puts pressure on the vagus nerve, resulting in stimulation, and this reaction decreases the behaviour of neurotransmitters in your brain.

Some hormones found within your gut are associated with influencing your cognitive process and emotions:

Leptin – chemically reacts (synthesised) within the adipose tissue. This is loose connective tissue, with the main role of storing energy. Leptin also sends signals to your brain to reduce appetite. If your leptin levels fall when you lose weight, this can trigger hunger and increase your appetite and food craving.

Ghrelin – a growth hormone produced in the stomach and small intestine, known as the ‘hunger hormone’. The hormone influences part of your brain called the hypothalamus, which controls your appetite and more recent research has linked it to food ‘reward’ behaviours. Ghrelin also controls insulin release.

When you are dieting, the ghrelin levels are high and triggers the hunger response.

Your food intake both amount and nutrient content affect multiple brain processes that impact the behaviours of neurotransmitters and signal pathways; in basic terms food affects the way you brain reacts.

A deficiency in omega-3 fatty acids can result in impaired memory function and has been associated with mental disorders including depression, where those with diets rich in omega-3 fatty acids research findings found less episodes of depression and improved cognitive function and overall benefit to health.

Interestingly exercise with a diet rich in omega-3 fatty acids reduces the mental decline associated with ageing.

Foods that contain omega-3 fatty acids:

Fish – Salmon
Flax seeds
Kiwi fruit
Butternut squash
Walnuts

Other nutrients that improve /support cognitive function:

Curcumin – Turmeric (curry spice)

Flavonoids – Cocoa, green tea, citrus fruits

Vitamin D – Fatty fish, mushrooms, soy milk, cereal grains.

Vitamin E – Asparagus, avocado, nuts, olives, spinach, wheat germ.

Vitamin C – Citrus fruits

Calcium – Milk,

Zinc – Oysters, small amount in beans, almonds, sunflower seeds.

Selenium – Nuts, meat, fish, eggs.

Choline – Egg yolks, turkey, lettuce.

Copper – Oysters, lambs liver, brazil nuts, cocoa.

Iron – Red meat, fish, poultry, lentils, beans.

Neal’s Yard Organic remedies Omega3.6.9 Oil Blend supports overall health and wellbeing.

Simply drizzle over vegetables, pasta or rice, add to your smoothies or juices, or just take from the spoon, whichever way you chose, you are boosting your overall health and wellbeing.

Rich in balanced ratio of omega 3,6 and 9 fatty acids, this nutritional, certified organic oil blend of Linseed Oil, Avocado Oil, Pumpkin Seed Oil, Evening Primrose Oil is ideal for the whole family.