ALKALISING SMOOTHIE

ALKALISING

 

“Alkalising” is the new buzz word for health-conscious people but what is it and when do we know when we are alkalising? Alkaline is a state of ph our body can be in, as opposed to acidic. Everything in nature is either acidic or alkaline in levels, which is why it makes sense that to change from one to the other we can rely on food as medicine to do this. All the answers to our health problems can be addressed by choosing the clean foods to nourish our body’s by elevating our levels of nutrients. When we want to tip the acid/alkaline balance we need to enhance the level of alkaline foods to support our cells and the landscape within and around our cells, since we are made up of 50 trillion cells at any given time. Isn’t that amazing! The body really is a miracle and as we focus on what we put into our bodies we can see that this will transform into what health our cells have. The cells within deliver nutrients to our skin, the largest organ of the body. So, it makes sense that if would like the radiance to glow within our skin we must take an alkaline approach whilst we nourish with natures green foods. So, to prepare for spring we have created the Smoothie Starter to energise your mornings and your skin! Being more alkaline means the cells within can enliven our skin and deliver nourishment from a cellular delivery system. Nutrients are highly concentrated in our green vegetables and superfood green powders and are perfect to begin your alkaline body leaving your skin glowing and energy soaring.

Enjoy the ritual of alkalising knowing it’s the place vital skin begins Flow into you day with the following recipe.

 

Clean Green Energising Smoothie

½ handful of kale or spinach

½ handful of berries

3 cubes of ice

1 scoop of pea or rice protein powder

1 tsp of Elevate

1 x pitted date

½ banana frozen

½ handful of cucumber

2 Tbs Hemp seeds

8 almonds

¼ avocado

Fill to just cover with coconut water

 

Enjoy your Alkalising start to the day

 

Luv Miss V

 

Inflammation & Natural Solutions: Focus on Curcumin

Inflammation is usually caused by tissue injury. Pain, redness, heat, swelling or the loss of motion, are symptoms of inflammation. In the skin we see Inflammation in such conditions as Rosacea, Acne and Psoriasis and Eczema.

 

As a result of inflammation, fluid may accumulate in specific parts causing swelling,  and in the body cause compression of nerves and thus creating excruciating pain. Inflammation is the skin & body’s protective response to tissue injury, pain or to an immune challenge and chronic. Acute Inflammation occurs when the skin or body is alarmed by harmful stimuli (i.e. injury or illness). Chronic inflammation becomes progressively worse over a period of time. The tissue at the site of the inflammation is in the process of being destroyed while trying to heal at the same time.

Research suggests that Vitamin D deficiency may contribute to the development of inflammation. However, there are several other factors, which may be viewed as triggers for inflammation.

The following are examples:

  • Food Allergies: Gluten and Casein promote inflammation in the gut. Foods such as corn, soy, safflower oil, sunflower oil, strawberries, egg, cheese, peanuts and sugar may be responsible for instigating inflammation within the digestive system.
  • Toxic chemicals/fumes that are absorbed through the nose membrane and skin reached bloodstream and caused painful conditions within the body.
  • Polluted Water
  • Rheumatoid Arthritis (joint pains)
  • Autoimmune Diseases (Multiple Sclerosis, Lupus)
  • Digestive problems  (support proper digestion with herbs & probiotics)
  • Stress (emotional/physical)
  • Improper posture
  • Type 2 Diabetes
  • Obesity may cause inflammation in swollen areas
  • Hormonal imbalance (women in menopause which develop osteoporosis)
  • Cigarette smoking
  • Allergy to plastics or latex
  • Inadequate nutrition: foods high in sugar, processed or fatty foods aggravate inflamed conditions.

Lifestyle changes which may inhibit Inflammation:

  • Exercise regularly
  • Engage in yoga, meditation and swimming for stress relief
  • Consume heart-healthy foods (Omega-3’s)
  • Acupressure
  • Therapeutic massages with olive oil/essential oils
  • Rest
  • Hot/cold compresses
  • Hydrotherapy

Turmeric and natural solutions for treating Inflammation

There are several conventional therapies, which may alleviate the symptoms and severity of chronic inflammation. Alternative therapies seem to provide the least side effects and may yield long-term benefits.

Curcumin is an active ingredient found in Turmeric and is the best known of the curcuminoids. Currently, Curcumin is one of the most highly researched natural substances. Studies have found that curcumin is effective in reducing inflammation in patients with rheumatoid arthritis. Curcumin prevents pain flare-ups and works as an NSAID (pain reliever) but without adverse side effects. Curcumin therapy minimizes joint swelling, stiffness, promotes flexibility and may help to relieve the symptoms of osteoarthritis. 

Curcumin has the potential to reverse chronic inflammatory symptoms, thus providing relief from degenerative diseases. Curcumin is also a powerful antioxidant. Recent and promising animal studies suggested that curcumin has anti-cancer and neuroprotective properties.

Unfortunately, curcumin from dietary turmeric is poorly absorbed into the bloodstream. Dietary fat and black pepper can enhance absorption. To ensure a therapeutic dose is achieved, good quality supplements will be in a form that is easily absorbed like a complex of Curcumins to improve absorption.

Besides curcumin, there are a number of other natural substances, which can also be used to help ease inflammation. Fish oil, Vitamin C and green superfoods with anti-inflammatory reds are noteworthy:

 

 

Fish Oil: Treats ailments associated with ageing. Eases joint pain and swelling. May prevent nerve damage in patients with diabetes and decrease inflammation associated with nerve disorders. Along with protecting the skin and cellular membranes from oxidative stress, this oil is essential for lowering the ration of omega 6’s in the diet which are often plentiful.

It is a good practice to include supplements such as Vitamin C and Curcumin when trying to maintain an anti-inflammatory regiment.

 

 

 

 

 

 

VEGAN ALMOND BUTTER CUPS

Miss Vitality Vegan Almond Butter Cup

INGREDIENTS:

1 cup dairy-free dark chocolate chips

¼ cup almond butter

1 tablespoon maple syrup

½ tablespoon powdered sugar

½ teaspoon vanilla extract

1/8 teaspoon salt

1 teaspoon sliced almonds

METHOD:

Step 1: Line a mini tin with 12 mini cupcake wrappers or silicone cups.

Step 2: Melt the chocolate chips in a double boiler.

Step 3: Pour a teaspoon of the melted chocolate into the bathroom of one cup and use a small spoon to coat the chocolate halfway up the sides. Repeat until all the cupcake liners are coated.

Step 4: Make the almond butter filling by mixing the rest of the ingredients together, except for the almond slices (save those for the top).

Step 5: Scoop out a teaspoon of the mixture and press in into the center of one muffin tin; repeat with the other 11. Place the muffin tin in the fridge for 20 minutes so the chocolate and almond butter mixture can harden.

 

Step 6: Remove the tin from the fridge and pour a teaspoon of melted chocolate on top of each cup, covering the almond butter filling, using the back of a spoon to smooth it out.

Step 7: Sprinkle each with a few almond slices.

Step 8: Place in the fridge for another 20 minutes to set. Store uneaten almond butter cups in an airtight container in the fridge or at room temperature (if it’s not too hot out).

Miss Vitality Vegan Almond Butter Cups Recipe

TROPICAL ELEVATE SMOOTHIE BOWL

Miss Vitality Elevate Smoothie Bowl

INGREDIENTS:

1 ½ cups frozen mango

2 cups fresh pineapple

1 small Persian cucumber, ends removed

2 celery stalks

1 small avocado

 

1 handful fresh mint

1 cup coconut water

1 tsp of Miss Vitality Elevate

Fresh berries to top

METHOD:

Step 1: Blend above ingredients in the blender until smooth and creamy.

Step 2: Pour into a bowl

Step 3: Top with fresh fruit, coconut and anything else you desire.

Step 4: Enjoy!

Miss Vitality Tropical Elevate Smoothie Bowl Recipe

MISS VITALITY COCOA RAW BALLS

Miss Vitality Raw cacao balls

INGREDIENTS:

2 cups of Almond Meal

1 cup of Almonds

½ a cup of cashews

1 tablespoon of Chia Seeds

½ cup of Pumpkin Seeds

½ cup of Sunflower Seeds

Step 5: Enjoy!

 

½ cup of shredded Coconut

½ a cup of Cranberries

8 Pitted Dates

1 teaspoon of Elevate (Organic Greens and Reds)

2 to 3 tablespoons of Organic Cocoa

2 teaspoons of Coconut oil

METHOD:

Step 1: Place all dry ingredients into a food processor or thermomix and blend until all ingredients are chopped and in small rough pieces.

Step 2: Add enough coconut oil and mix into a consistency that all the ingredients stick together.

Step 3: Add more cocoa if required for a darker chocolate taste

Step 4: Roll into small balls and place in the refrigerator or freezer.

Step 5: Enjoy!

Miss Vitality Raw Cocoa Balls Recipe

RAW CHICKPEA HUMMUS

Miss Vitality Raw Chickpea Hummus

INGREDIENTS:

345g uncooked chickpeas

2 tablespoons tahini

1 teaspoon sea salt

2 lemons, juiced

4 cloves garlic, crushed

1 cup filtered or spring water

1 pinch paprika

METHOD:

Step 1: Soak the chickpeas for 24 hours. Drain, and let sit for 2 to 4 days or until the bean sprouts are 3cm long. Rinse the beans once or twice a day.

Step 2: Bring a large pot of water to a boil. Remove from heat and let stand for 1 minute. Place the sprouted beans in the hot water and let sit for 1 minute. Drain.

Step 3: Place the sprouted beans into the container of a large food processor. Add the tahini, salt, lemon juice and garlic. Process until smooth, adding water if necessary. It will take 3 to 5 minutes to blend.

Step 4: Let sit in the food processor for 5 minutes to allow the beans to absorb as much of the water as possible. If too thick, add more water, and blend again. Taste and adjust seasonings if needed.

Step 5: Spoon into a serving dish and garnish with paprika.

 

Miss Vitality Raw Chickpea Hummus Recipe

CHIA AND COCONUT PUDDING

Miss Vitality Chia and coconut pudding

INGREDIENTS:

400g can organic coconut cream

80ml (1/3 cup) honey

1/3 cup Chia Seeds

Blueberries, to serve

Toasted coconut, to serve

 

 

METHOD:

Step 1: Place coconut cream, honey and chia seeds in a bowl.

Step 2: Stir well to combine.

Step 3: Cover and store in the fridge for 4 hours or overnight to thicken.

Step 4: Divide among serving glasses.

Step 5: Top with berries, and coconut if desired.

Miss Vitality Chia and Coconut Pudding Recipe

Yoga Vs. Pilates: Which one is right for you?

Yoga and Pilates are often thrown into the same category. True, they are similar practices, but they have some major differences that many people don’t recognise.

 

Difference 1: The origin
The practice of yoga originated in India more than 5,000 years ago. It has evolved over the centuries and cultures into many different types of yoga: Ashtanga, Kripalu, Bikram and Vineyasa, to name just a few. Pilates is a much younger practice, beginning in the mid-20th century by an athlete named Joseph Pilates. He created the exercises as a form of rehabilitation and strengthening.

Difference 2: Mind, Body and Spirit
Both yoga and Pilates bring an understanding that the mind and body are connected. However, yoga adds an additional element to the mix—the spirit. Exploring spirituality is a huge part of yoga practice, especially through meditation.

Difference 3: The Class
Many yoga classes are flexible in routine. Postures, sequences and variations can be combined into tens of thousands of routines to create a class. So it will be up to the style of yoga you practice and the teacher guiding you to decide what’s on the agenda. Pilates classes are a little more structured. Because of this, you will more likely know what to expect when you walk into the door of a Pilates class than in a yoga class.

Difference 4: The Workout
In both practices, you will gain strength and flexibility. Pilates classes offer a total body workout but focus on aligning the spine and strengthening the core. The exercises done in Pilates classes almost always involve regimented movements to gain core and spine strength. In a yoga class, you will work out every muscle in your body equally. Each posture is accompanied by a counter-posture to ensure you create balance in your body.

Difference 5: Breathing Techniques
Breathing and concentration techniques are important to both yoga and Pilates practices. However, yoga uses breath work on a very deep level. Often in yoga classes, there will be segments dedicated to breath work, called pranayama. In Pilates practices, you just inhale through the nose and exhale through the mouth.

 

So how do you decide which one is for you? If you are certain you want your practice to be spiritual and are looking to manage your stress, yoga may be the better option for you. If your priority is to focus on your back and core, Pilates may be a better fit.

If you don’t know where to start, try them both and you will find one that you enjoy or benefit more from.

Wellness for your children – the natural way

You don’t need to spend a ton of money and time to boost your child’s health. Instead, you can make small lifestyle choices to improve your child’s immune functioning, development and overall well-being without putting a dent in your wallet. 3 quick and easy way to do so are:


1. Catch some rays
Vitamin D is vital for your child’s healthy bone and immune system development, but many kids (and adults) border on vitamin D deficiency. Just 10 to 15 minutes of direct sunlight per day will give your child all the vitamin D they needs. Encourage sun exposure before 10a.m. or after 4p.m. to minimize the risk of sun damage.


2. Plant a garden
Your kids benefit in two ways when your family plants a garden: They get dirty, and they learn to love veggies. Believe it or not, children need to interact with dirt, soil and dust to build a healthy immune system for life, so it’s actually good for them to get dirty in a garden. Also, kids are more likely to enjoy fresh veggies if they’ve participated in planting and harvesting the produce.


3. Serve more fruits, vegetables and beans
Carrots, green beans, oranges, strawberries: They all contain such immunity-boosting phytonutrients as vitamin C and carotenoids. Phytonutrients may increase the body’s production of infection-fighting white blood cells and interferon, an antibody that coats cell surfaces, blocking out viruses. Studies show that a diet rich in phytonutrients can also protect against such chronic diseases such as cancer and heart disease in adulthood. Try to get your child to eat five servings of fruits and veggies a day. Also consider replacing meat with beans and rice a few times a week, as the beans contain healthy protein as well as a full range of minerals that are often missing from diets.

Morning rituals to empower your day and change your life

Most of your reality is not a given. It is shaped by your expectations, beliefs and thoughts you have formed about what your reality should be. A big chunk of these beliefs and expectations are encoded into habits you integrate in your daily life. The most common trait of highly successful people is the recognition of the power they have in co-creating their reality through changing the way they think, believe or expect their reality to be. One of the most effective ways of changing our belief patterns is through practising and maintaining daily rituals.

 

Here are some the easiest yet life-changing rituals you can do every morning. Of course, you can have your own afternoon or bedtime rituals, but morning rituals are extremely effective in empowering your day since they help you charge yourself before it all starts.

1. Gratitude
Feeling gratitude and appreciation for those little signs and moments of joy happening in your life is probably one of the most overlooked or underestimated rituals. The real power of gratitude is that it makes you pick out and focus on what is working in your life – what is in tune with your being as a whole. It reinforces happiness and positivity by shedding light on those awesome things, small or big, that grace your everyday living. You might be grateful for an unexpected visit from an old friend, a beautiful encounter with a kind stranger, a new opportunity or whatever it is that shines your way. Do it every morning and see what happens during the day.

2. Write down your most important tasks 
Start your day by identifying and writing down from one to three of the most important tasks you need to complete during that day. These tasks are ones which support important long term goals that are aligned to your purpose, passion or general direction in life. What is important with this ritual is that you identify these tasks and complete them as early in the day as possible. This step will also prioritise and manage your time better.

3. Hot water with lemon
Simply add a slice of lemon in a glass of hot water and drink one every morning. Apart from being a good source of vitamin C and a great way of flushing out toxins in the morning, it balances and maintains the PH levels in the body, reduces pain and inflammation in joints and knees and helps nourishing brain and nerve cells.

4. Rise earlier
The practical advantages of waking up early include that you gain more time for doing exercise such as walking, cycling or yoga, more time to be with yourself to reflect, meditate or, more importantly, carrying out the other morning rituals! It has been shown that sleeping early and waking up early helps the body attune with the earth’s circadian rhythms thus promoting more restorative sleep. Studies also show for instance that early risers tend to be more optimistic and can anticipate and solve problems more efficiently than the norm.