How the body responds to the mind

The body is not stupid - in fact, it's pretty damn clever.

I've been thinking a lot recently about the link between what's going on in our heads and how that manifests itself in our bodies.

This past couple of weeks I've never felt such a strong link between physical and emotional happiness - and it's even made me reassess my whole outlook when it comes to what I'm practising, and preaching.

Over the past week, without going into too much detail, I haven't been the happiest of bunnies - and this has triggered a week long sore throat and lingering cold, a spasmed lower back (that I've never had before), breakouts, dry skin and poor sleep. *Plays small violin*

What's so interesting is the change in these conditions (particularly the pain) when I'm around positive, loving people, or listening to my favourite music (old school garage of course). Yet the increase in pain when I'm alone, feeling sad, or around people giving off negative vibes is way more than just a coincidence.

This is something that was spoken about at a great workshop I went to on Friday night, led by Tanya Goodman Bailey of The Belly Love Method. (Yes it was a wild Friday night out, exploring my digestion!) Tanya highlighted so many interesting links between digestive health and emotions, the management of pain, and simple techniques such as singing and using body scans to reduce and even eliminate pain completely.

While it's nothing new, the idea that your body is simply a reflection of your mental wellbeing, and that we can actually not only create pain, but also eliminate pain with the power of the mind, it's made me even more passionate that when it comes to health promotion if we can address what's going on in our minds, the rest will just follow naturally.

So with that in mind, I'm off to meditate for a few minutes before dinner with some people I love.

Here's to a happy mind in 2016.

Ruth xxx

Christmas gifts for chocoholics

These really simple decadent chocolate bites are perfect for that foodie friend who will turn their nose up at a Cadburys variety box!

Ingredients:

150g almonds, roast for 5-10 minutes until golden and then chop (you can use any nuts you like)
150g dried fruit (I used raisins and dried mango - random but all I had in the cupboards! But it tasted great and just goes to show any dried fruit will do).
2 tbsp raw cacao powder
100g spelt flour (you can use any flour you like)
80g brown rice syrup - again you could use honey, agave or syrup - if using honey or syrup you might need a little less as it's already pretty sweet.
2 tbsp coconut oil (or you could use butter), melted
1 tsp ground cinnamon
1 tsp ground mixed spice
4 tbsp water
pinch of salt


Method:

Once the almonds have roasted, leave to cool and then mix with the dried fruit and rest of the dry ingredients. In a bain marie (bowl over boiling water), melt the coconut oil and pour in the syrup, stirring well. When combined, pour into the fruit and nut mix, adding water if needed until thoroughly mixed. Line a baking sheet with aluminum foil or baking paper. Pour the mixture onto the tray, pressing down with a spoon until well compressed. Bake for around 30 minutes at 150 degrees C. Remove from oven, leave to cool and then cut into small squares.
Keep refrigerated and then enjoy!

Keeping the balance

Yesterday I had the pleasure of being invited to speak at Tally Rye's Secret HIIT Club in London. It was such a fun way to start my Sunday - we did an intense workout on the set of Loserville at the Union Theatre, then were treated to some yummy snacks from ChicP and ProteinHaus and then I got to speak to the lovely attendees about what it means to me to 'keep the balance' over Christmas.

I thought I'd share some of what I spoke about as it's a tricky time of year when we're told to 'let our hair down and indulge' yet at the same time are reminded not to 'undo all that good work' and stick to our diet and fitness '#goals'.

So here are my thoughts - hopefully you'll find some, if not all of them helpful.

What is balance? It's a physical and emotional place where you're thriving and flowing. Diets should nourish your physical and emotional self. A salad and chicken breast might nourish you physically (for a while) but what is it giving you emotionally?

Ask yourself these 4 questions:

1. Is your current diet or way of eating allowing you to eat your favourite foods (regardless of nutritional quality) or are you denying yourself of these foods? If you're 'not allowed' remember that it's you not allowing yourself. Take back control and ditch that restrictive diet!
2. Do you often feel guilty when you've eaten certain foods? 
3. Do you have a black and white way of thinking about foods as 'good' or 'bad'? 
4. Is the way that you're eating at the moment enjoyable and sustainable for life? (would you recommend to your family/kids that they also eat this way?)

My top 5 tips for finding more balance in your diet

1. Think about what your food is giving you - physically and emotionally. Don't focus on what it's not giving you e.g. gluten, dairy, carbs, sugar. Focus on the positive. If that chocolate brownie is really going to give you a great deal of pleasure, go for it. If that protein bar isn't giving you anything physically or emotionally, scrap it.
2. Eat a little of what you love, and leave the things you're 'meh' about. This is particularly true over Christmas. If you LOVE banoffee pie, make that your treat. If you're 'so so' about christmas pud, let it go.
3. Avoid seeing food as good or bad. There's no such thing as bad food, just bad diet habits and bad relationships with food. No food is evil or the devil (even wheat ;-) )
4. Make eating a mindful experience. Think more about HOW you eat, not what you eat. Take your time, enjoy your food, eat in nice surroundings, don't multi task or eat on the go or in a rush.
5. Be kind to yourself. Be kind to yourself (so important I said it twice!). You will not put on a stone in a day, and probably not in a week either. Christmas is about enjoyment, loved ones, relaxing and being thankful for what we have.
Try not to compare yourself to others - people may look like they're eating healthier, exercising harder and having more fun that you are but they're probably not, and if they are, so what? Happiness comes when you stop comparing yourself to others.

Happy Christmas and best wishes for a healthy and loving 2016.

Ruth xx

High protein Paleo 'focaccia'

Ok, so this has more of a texture of a corncake but it tastes great dipped in a little olive oil and balsamic, or warm with some butter spread on top, yum!

Ingredients:

1 cup coconut flour (I used Biona)
4 eggs
100ml water (or more if it's looking a little dry)
1 tsp bicarbonate of soda
1/2 tsp of salt (I used chilli salt)
2 tsp dried rosemary
1 tsp fresh thyme
1/2 tsp chilli flakes
1/2 cup coconut oil, melted
2 tbsp rice protein powder (optional addition!)

Method:

Blend all ingredients in a food processor (easy!). Pour into a bread tin (greased with coconut oil). Bake in oven at around 180 degrees C for around 45 minutes. If the top starts to burn, cover with foil and continue to cook.

My Sunday hanging out with Martina - Aloha!

Last Sunday I was lucky enough to be invited by Maui Jim sunglasses to the Wimbledon Club for a day of tennis, cream tea and sunglasses - how could I refuse?!

On arrival the weather was looking a bit dodgy but luckily we were provided with tea, sandwiches, and a whole host of cakes before having to head out onto the courts - I'm pretty sure this is how Roger prepares for most of his big games. I made sure I wasn't snapped devouring the red velvet cake, us nutritionists have a rep to protect!

So carb-loaded and raring to go (I managed to resist the pre-match Pimms), we headed down onto the courts where the pocket rocket that is Martina Hingis was waiting to whip us into tip top tennis shape.   What a power house she is - you can see why despite being half the size of Serena and Venus she's just won two doubles titles at Wimbledon this year having come out of retirement for the second time!

Showing Martina how it's done!

We then sweated it out on the courts for a couple of hours - no wonder tennis players have such amazing legs, it really is quite a workout! By which time we'd earned some well deserved Pimms and more cake, strawberries and cream (Sundays are nutritionist's days off ;-) )

We were then treated to our choice of the gorgeous Maui Jim sunglasses (could this day get any better?!)

Oh yes it could, Hawaiian dancing anyone?

 A fantastic day all round and I've genuinely not taken off my Maui Jim's since - love them! http://www.mauijim.com If you're not familiar with them.

Thanks to everyone at Maui Jim and the Wimbledon club - and well done Martina for doing the double this weekend! (I knew my coaching tips would pay off).

Veggie Garam Masala 'Scotch' eggs

Ingredients: Makes 5

6 eggs (one for binding the ingredients)
1 can of cooked green lentils (I used Biona)
1 onion, finely diced
2 garlic cloves, finely diced or crushed
coconut oil
2 tsp garam masala
1 tsp dried chilli or chilli flakes
1/2 tsp cumin seeds
pinch of salt
black pepper
1/2 cup polenta (coarse cornmeal)
1/2 cup flour (I used spelt but you can use any flour you like)
1 courgette, grated





Method:
Heat about a tsp of coconut oil in a frying pan and lightly saute the onion and garlic - adding the spices and stirring after a few minutes. Add the grated courgette and saute for three more minutes.
Remove from the heat and leave to cool. In the meantime boil your eggs - no longer than 5 minutes is needed. Then set aside in cool water.
Next in a large food processor blitz the courgette and onion mixture, with the lentils (drained) and one egg. Stir in the polenta and flour.
Lay some cling film over a clean surface and using a wooden spoon dollop one 6th of the mixture in the centre. Flatten slightly and place a peeled egg in the centre. Using the clingfilm, roll the lentil mixture over the egg and shape with the cling film still in place into a ball shaped. Using floured hands dip the egg into a bowl of polenta and coat. Place on a greased baking sheet.
Repeat with the rest of the eggs.
Bake in the oven at 180 degrees C turning halfway. If you like a little extra bite, you can shallow fry the in coconut oil for a few minutes when you take them out of the oven to make them nice and crispy and brown!
Serve with mango chutney and yogurt and mint.

Chocolate avocado mousse (yep, avocado)

Raw chocolate mousse – serves 4
Ingredients:
1 large avocado
1 banana
1 tablespoon coconut oil
3 tablespoons raw cacao powder
2 tablespoons honey, agave nectar or maple syrup or 4 medjool dates
1/8 teaspoon sea salt
1/4 tsp chilli flakes or chilli powder (optional)

Blitz all the ingredients in food processor or blender adding a little water or nut milk if too thick. Chill in fridge for 30 minutes. Serve and enjoy!