Blackberry, Açaí & Chia Smoothie

imageIt was just warm enough to have my breakfast smoothie outdoors this morning, but there is a definite autumnal feel in the air first thing. Nevertheless, reluctant to give in just yet, I donned my shorts and sunnies and made the most of it.

This smoothie had some gorgeous large organic blackberries in it. Blackberries are SO good for you.

Nutritionally dense, blackberries are rich in antioxidants, including Vitamin C, minerals and fibre. They are everywhere at the moment, so why not go back to your roots and spend a couple of hours in the fresh air blackberrying – be sure to wash them well and inspect them for insects before eating. Of course, if you’re 3 years old like my grand-daughter, completely disregard this advice, eat them all before you get home and just beam your purple smile!

Açaí is a South-American super-fruit with a mild chocolatey/blackberry flavour which complements the blackberries well while adding lots of healthy nutrients to the smoothie. Açaí is extremely high in antioxidants and has been found to boost immune cell function.

Pumpkin seeds are a good source of Omega 3 essential fatty acids and a good plant-based source of zinc, good for prostate health, a strong immune system, cell growth, wound healing and the breakdown of carbohydrates.

Vegan and Gluten-Free if you use Gluten-Free Oats.

Ingredients

1 Small Banana

Handful Blackberries, washed

1 Tbsp Açaí Powder*

2 Heaped Tbsps Oats

Glass Unsweetened Chi Coconut Water (depending how thick or thin you like it)

1 Tbsp Chia Seeds*

1 Small Handful Pumpkin Seeds

Blend and sip at leisure!

*http://www.therawchocolatecompany.com/

Copyright: Chris McGowan

Green on Green: A Blended Juice (not a smoothie!)

Has anyone tried to tell you that if you blend a juice with some avocado you are either ‘cheating’ or you’re really having a smoothie. I have read this so often. A blended juice is neither ‘cheating’ (cheating whom or what?) nor a smoothie. It is a means of adding some essential fats and protein to freshly extracted juice in order to create a more nutritionally balanced meal-in-a-glass, if doing a prolonged juicing programme, or to make a juice more satisfying and keep you fuller longer. Either way, it will help prevent drops in blood sugar levels and also help keep you from reaching for processed sugary or fatty snacks during those mid-morning or mid-afternoon slumps.

Ripe avocados are easily digested and so versatile. I love them blended into cold-pressed juices, made into guacamole or a salad dressing or with lemon and black pepper on toast or crackers.

They are so good for your skin and are said to help prevent loose skin if you are losing weight. They provide essential fats for opimum brain function. They are also hydrating, as are cucumber and celery. Fennel is a good digestive aid and adds a touch of aniseed flavour to the juice.

All ingredients are organic and therefore have their peel left on (except the avocado!)

Always wash thoroughly whether organic or not.

Ingredients

2 Small Gala Apples

3″ Cucumber

Thick Slice of Wax-free Lemon

1″ Marrow (large zucchini)

2″ Broccoli Stalk

1/2 Stick of Celery

Small Handful of Baby Spinach

1″ Fennel

1/4 Ripe Avocado

Method

Start with an apple then juice all the ingredients except the avocado, finishing with the second apple.

Blend the juice with the avocado.

If you are new to juicing or this is just too green for you, add another apple or a slice of pineapple, but try it first.

If you sip slowly through a (preferably) metal straw it will protect your teeth, aid digestion and help the environment by using straws that are reusable, chemical-free and don’t end up in landfill or the water supply.

Copyright: Chris McGowan

Red Lettuce & Black Bean Protein Salad

imageA short post of a quick salad lunch that was made up of leftover items the day before shopping. These are often the most interesting and unusual meals made up of ingredients you wouldn’t normally put together.

This isn’t too outlandish though, it’s very plain and simple but looks more posh than it is due to the presentation, which often tempts a reluctant eater into trying something they would instantly refuse if you suggested it.

This salad has black beans left over from making veggie burgers (recipe here for Vegan Black Bean & Walnut Veggie Burger ) – an excellent source of vegan protein – in a tamari and olive oil dressing with more protein in the shelled hemp seeds and walnut pieces scattered on top. You could add more colour with tiny tomatoes and red and yellow peppers, but I don’t eat them due to them being nightshade foods, which can exacerbate skin and joint problems.

Ingredients (all organic)

Cover the plate with washed Red Lettuce Leaves

Make an inner circle of thinly sliced Cucumber (Washed and peel on)

Place julienne sticks of Carrot (washed but peel on) on top of the cucumber

Halve some Red Grapes (washed well, especially if not organic as they are usually sprayed many times during their production) and lay on top of the carrot.

Mix 1/2 Tin of rinsed Black Beans and some chopped up Spring Onion in a dressing of Tamari, Black Pepper and Raw Virgin Olive Oil

Tip into the middle of the salad

Scatter Raw Shelled Hemp Seeds over the salad and top it off with a scattering of Walnut pieces.

Drizzle more dressng over the salad.

Copyright: Chris McGowan

Magnificent Trees, Olympic Medallists, A Czar & Some Sheep!

Believe it or not, these are the grounds of our National Sports Centre at Lilleshall where Olympian gymnasts and archers, and professional footballers train. Not a bad place to work and train, eh?

It’s in a beautiful setting, I love the trees, especially this majestic cedar tree. It is stunning close up and the glade that it forms with the tall pines is home to lots of squirrels, rabbits, birds, pheasant and the odd fox and badger. We have brought friends and family, young and not so young, here to enjoy the peaceful surroundings in all seasons, even on Boxing Day!

The estate was originally in the demesne of Lilleshall Abbey but fell into private ownership during Henry VIII’s dissolution of the monastries. For part of its history it was owned by the Dukes of Sutherland and the second duke’s wife played a large part in the architectural design and landscaping of the estate.

In 1949, The Central Council Of Physical Recreation bought the hall and several thousand acres of land and it has been used as a sports centre ever since. The future Queen Elizabeth II opened it in 1951. The entrance gates are replicas of those at Buckingham Palace.

The England football team trained there for two weeks before the 1966 World Cup – the fresh air and stunning views obviously did the trick!

I thought I would share a few photos from our recent visit.

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The view from the terrace

The water gardens are between the formal hedged garden and the woodland

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These water lillies looked like they were really enjoying the sun

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These are grapevines growing over the path

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There are several follies around the grounds.

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Count the chimneys – we got to at least 40! Imagine having to light all those fires and clean them after, not to mention the chimneys themselves. This is the side of the hall.

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At the far end of the estate there is a pet cemetery, one area for dogs, one for cats, some have their own headstones, some share them with others; there is even a memorial to a Russian wolfhound called Czar, who was given to the Marchioness of Stafford by Czar Alexander II in 1836 and lies buried alongside – but a little apart from – the other dogs and cats, as befits his aristocratic status!

I tried to take some video of our walk through the trees for a friend who could do with some sunny smiles, but finished up with a lot of footage of feet and pink knees! Apparently when I thought I was recording, I was in fact on pause and vice versa. Unfortunately when we tried to rectify this on a second visit, the rain came down and it doesn’t show the grounds at their best. Because we’d had storms in-between, the ground was too wet to retrace our steps (there used to be a canal system running through the estate, built to transport coal and limestone to and from local mines, and parts of it are very marshy, even in the summer). So I present to you some photos of sheep in a neighbouring field!

There is a lot of excitement around at the moment over the impending visit of the medal-winning gymnasts, who are currently having some much-needed chill-out time first.

Copyright: Chris McGowan

Chillin’ on a Chilly Afternoon with Chilli

The other day a momentous event happened:

I went to a local café.

To put this in perspective, let me sketch in some background details. Bear with me, it’s worth it.

I haven’t been to a café for 29 years. That’s no typo. The last time I went to a café or restaurant or anywhere that sells food to eat on the premises, was the evening of the day we moved across country to our present house.

It was an horrendous two days of travelling, I was in a monumental amount of pain having just injured an already seriously injured back a few minutes before getting into the car. We were all tense. I was moaning in the front seat, Mum was worrying and feeling carsick in the back, the kids were confused and apprehensive and concerned about me. My husband was doing his best to concentrate on the driving and not get lost. (We do tend to get lost, a lot).

We had an equally horrendous first night at a hotel. We had requested a room with a firm mattress for me, it was anything but.  Our daughter was completely unsettled and spent the night wandering between their room and ours (on the next corridor),  with her exhausted older brother in tow. It was one of the longest and most uncomfortable nights of my life, spent part-time in her bed, part-time on the floor, part-time in ours, and no-one getting any sleep.

Next day, moving-in day, we had to sit in the drive of our new house for several hours waiting for the removal van to turn up and bring us some furniture to sit (and in my case lie) on. I wanted to scream and scream and scream with the pain. (Mum meanwhile was happily filling in the neighbours about our family history over the garden fence!)

When we were finally in, it was early evening. Mum kindly offered to buy us dinner, but wanted us to go to a local restaurant. I had assumed it would be fish and chips out of the paper.  However, she wanted to treat us in an effort to erase the horrible time we’d had. I couldn’t face it, but I didn’t want to disappoint her or the kids who rarely had such an opportunity to eat out. It was the only way I was going to get any food and I was feeling light-headed. Even takeaway was too much for us all to face as it meant trying to find plates and cutlery, washing them etc. So we agreed.

It was a small, homely restaurant with just a few tables and a tiny reception area. The seats were totally unsuitable for me in my state, even padded around with cushions for support. (I am feeling every painful moment of this story as I write, it’s not one I usually like to recall). 

We waited, and waited. The staff were very apologetic, fully aware that something was going on besides kids getting ravenous and all of us about to begin gnawing on a chair leg. They called us through, just as I was about to throw in the towel.

The plates and portions were enormous. There was no way I was going to sit through all that. I felt sick with pain and knew that if I let go of the chair and table that were providing support, in order to use the cutlery, I was done for. My husband tried cutting up the food for me.

I had one mouthful and had to give in. We asked Mum to stay with the kids and my husband took me home, put me to bed and dosed me up with painkillers before returning to the restaurant. To this day, I don’t know if they saved his meal or if the kids ate theirs. I passed out in bed and have never been in an eating establishment since.

So, you see why my visit to the local café was such an adventure.

My husband had often spoken about this café in a lake setting where he and his cycling friends stop off for tea and toast during their bike rides. He kept wanting to take me, just for some fresh air and a change in scenery. I was sceptical that the seats would be suitable (they never are), but this particular day, I felt adventurous, it was a fine if slightly chilly day and I decided to go just so my husband could show me what he’d been describing and the subject would be closed. We would have a cup of tea – herbal in my case, he had made sure they sold it – admire the view and come home.

When we arrived, there was only one other couple there and we had the choice of sitting inside or out. The inside chairs were no good for me, but the outside wicker ones looked more promising so we chose a table outside and once I was installed with my ever-present support cushions, I looked around and let out a breath that I didn’t even realise I’d been holding on to.

It was a stunning setting, with a huge lake, trees, fields, housemartins. The lady who served us was friendly and helpful. I had done a quick scan of the meals chalked on the board and soon confirmed there was nothing vegan and gluten-free available. This was where fishermen and cyclists came for toasted bacon sandwiches in the mornings, in the heart of farming country. There were the usual lasagne, jacket potatoes with tuna and cheese, fish and chips and so on.

We ordered tea, my husband had his usual strong brew and I had green with jasmine. I was surprised he didn’t order a scone or cake to go with it. I looked at the menu she had given me; no, there definitely weren’t any vegan snacks, I was beginning to feel hungry and realised I hadn’t had lunch, but I encouraged him to have a scone if he wanted one. He checked with the lady that there weren’t any vegan options and surprisingly, after asking if I ate eggs (!) she said they had chilli that was vegan.

I was more than a little surprised and very sceptical. We questioned her further. Something about the fact she kept switching between vegetarian and vegan made me a little wary. But she was so keen to find me something as, by this time, I was becoming a little light-headed and all those memories came flooding back.

She offered salad, rice, jacket potato and tortilla chips as options to accompany the chilli. She checked the ingredients on the tortilla chips and on the balsamic salad dressing. I was getting caught up in the thrill of it all and as my husband had agreed to the scone I decided to go for it. I was out, I was in a café after all this time, surrounded by breathtaking scenery, it was a lovely afternoon and I wanted to make the most of it. I chose the chilli, salad and tortilla chips.

As we drank our tea and waited for the food, some moorhens came out to play and entertained us chasing around on the grass.

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 The food arrived and it looked good. I couldn’t believe this was all happening. I was really enjoying myself, and my husband couldn’t believe he’d got away with bringing me out to one of his many cycling stops and we were actually having an enjoyable afternoon out.

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I tentatively tasted the chilli, my husband warned me it may be a bit too spicy for me, it was, but it was good. Then I noticed the textured bits and I was a bit flummoxed, but I was sure it must be some kind of textured vegetable protein. My husband checked with the waitress, she concurred and told us not to worry, she was vegetarian and she understood. She said it was quorn.

Now I had read recently that Quorn were introducing vegan products into their range after a lot of consumer pressure (they had already gone gluten-free). I trusted that this was one of them. A little voice in my head was trying to get my attention. But I trusted her, she had checked and I didn’t want to spoil this celebratory occasion or ruin my husband’s friendly relationship with her and make it awkward for him to go there again with his friends.

As the skies darkened and rain threatened, we called it a day and headed home. I couldn’t wait to tell my family what just happened. I put pictures on Instagram of my vegan chilli. My son commented ‘Fab!’ (He’s a man of few words). Then, ‘How was the chilli?’ ‘Fab,’ I replied, picking up his (relatively) youthful parlance (although I hesitate to describe his appropriation of a sixties expression as youthful, but we’ll let that pass).

Then I remembered and decided to Google quorn.

Guess what.

 Yes, 3 of their products are indeed now vegan. My quorn mince isn’t one of them.

There is a difference between vegetarian and vegan.

 My chilli was gluten-free. It was also vegetarian.

Copyright: Chris McGowan

Berry Chia Breakfast Jar

This is a pretty way of making chia porridge, so if you’re feeling arty and have the time, have a go! 

This is such a healthy breakfast and will keep you going (in both senses of the word!): it has protein, calcium, minerals, fibre, healthy fats, vitamins and antioxidants galore. Plus it looks pretty.

You can choose alternatives to the nuts – golden linseeds, pumpkin seeds – and vary the fruit according to what’s in season. I am making the most of organic raspberries at the moment. I always intend to put some in the freezer for during the winter, but usually end up eating them all!

Vegan, gluten-free (I used gluten-free oats) and if you substitute the cashews, nutfree too. Organic except for the maple syrup.

(Take a look at the video at the end – but you’ll have to click onto the blog if you’re reading this via email).

Ingredients

1 Heaped Tbsp Chia Seeds

3 Tbsps Oats

1 Medium Glass Chi Unsweetened Coconut Water

1 Tsp Maple Syrup (optional)

CoYo Coconut Yogurt (dairy and sugar-free)

Cashew Pieces (you can substitute with other seeds)

1 Ripe Pear or 1/3 of a Mango

Raspberries (or any other berries)

Blueberries

Desiccated or Shredded Coconut

Method

Soak the chia seeds and oats in the coconut water in a jar overnight or for ar least an hour in the fridge, stir well.

You can soak the cashew pieces, too, if you prefer, but if you want to layer them, do them separately.

Soaking nuts deactivates the phytates (which bind to minerals in the body and remove them) and makes them more easily digested, softer too.

When ready to add other ingredients, either stir maple syrup into chia porridge or drizzle it over the layers.

Layer coconut (or other dairy-free) yogurt, cashews, pear and berries. Sprinkle desiccated or shredded coconut on top.

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Hopefully, the sun will be shining and you’ll have the time to be able to sit back and enjoy at leisure, admiring the colours and  beauty of Nature.

(I know this is but a dream or wishful thinking for a lot of you, but maybe you can treat yourself on a weekend).

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Ps I was looking for an appropriate video and came across this – I never knew such things existed! How do people think these things up? I am just adding it for amusement, not promoting it in any way. Enjoy.

Copyright: Chris McGowan

A Cheerful Tuesday Kind of Post

imageJust a brief post after a very tiring, but enjoyable day to say thank you to everyone who read and commented on my Monday Kind of Post and sent their support.

I have had a much better day today, in fact I’ve been smiling all day.

The sun’s been out and so have I! (I’ll write a proper post later, with photos).

It was 27C today, such a contrast to the last couple of days.

So on went the shorts, my husband put up a new washing line (having rewashed the white sheets that fell from the broken one yesterday), then a lovely young man came and fixed my phone and as soon as he was done we threw some food in a cool box, got all my paraphernalia into the car (it’s like mounting an expedition whenever I go anywhere) and headed south.

We ended up at another ruin! A Saxon priory in some stunning grounds.

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So I’ll tell you all about it soon, I’m exhausted and I have yet to find out if I’m still leading our family Velogames Fantasy League in La Vuelta!

Thank you again for all your support.

Copyright: Chris McGowan

A Monday Kind of Post

I had a bad day yesterday. At least, it wasn’t my bad day at all and I feel bad for feeling bad if you see what I mean. Of course you don’t, I haven’t told you anything yet!

First, a jar fell out of a cupboard, hit a dish – dish was ok, jar was ok – bounced onto the counter and onto the floor – jar was still ok. Contents intact.

Phone wasn’t. I had left it on the counter.

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 I am convinced there is a malevolent phone genie operating within our family. 4 of us are currently awaiting an expensive phone repair and my husband has had to replace his a month ago after dropping his old one on our newly-laid floorboards!

You can’t see all the damage, it’s cracked all down the black screen, too. Virgin quoted us £404 ie the cost of a new phone! Apple said £109 and in both cases I would be without my phone for up to 10 days. We found a local company that will come to my home and repair it there and then, for £84. An expensive accident.

But worse, much worse, I had some bad news about the health of a loyal, lifelong friend and I can’t stop thinking about it and him. It knocked me sideways. Of course, I told myself at regular intervals, you can’t make this about you. He’s the one dealing with it, and dealing with it very positively. I sent a hopefully positive and supportive response to his email. But my head is full of this news and I don’t know to deal with it. I didn’t sleep last night. I kept thinking of all our exploits when we were young. His songwriting friendship with my brother after I left to go to uni, his ongoing support after my brother’s fatal accident. How he always makes me laugh.

Today all I could do was sit and eat! I tried distracting myself with a very bad comedy film but it wasn’t as diverting as the fridge! Let’s just say the almost full peanut butter jar is no longer almost full.

Then my ever-weather-optimistic husband began hanging out all the white bedding despite the black clouds and the rain warnings on the weather app.

This happened:

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Now, a very long time ago he bought one of those washing lines that you pull out from the wall and fasten to a tree or something and then it recoils when you no longer need it. Of course it’s still in a cupboard while the existing washing line was tied together having broken once already. It was bound to happen. And it chose today.

So, this afternoon, I had words with myself and decided to watch La Vuelta, the pro-cycling Tour of Spain. I am leading our family Velogames Fantasy League, having chosen the winners of the first two stages. My son is not a good loser and is not taking it well that I tweet about my wins each day and I looked forward to extending my lead.

Within minutes, I lost a rider! He didn’t even crash – an acceptable reason for abandoning the race – no, he has sinusitis. Now, he arrived with sinusitis, a very painful, debilitating condition. No-one is going to get through an uphill 3 week race in the upper 30’s with sinusitis! Why would they start him and why couldn’t they have told me before I chose him?!

I looked up out of the window and saw this:

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I burst out laughing. My husband had been awol all day, I presumed mending bikes in the shed, he hadn’t mentioned anything about chopping down ash trees. I’d assumed he was just giving me some quiet time.

Anyone who knows us knows that the only tools my husband is safe to be left alone with are bike tools. If he so much as looks at a drill, we all run for the hills. He is accident-prone, falls off ladders, bikes, has flooded the kitchen trying to decorate behind a radiator, so no way would I have let him near a saw unsupervised haha.

But yesterday, I had remarked that I could see an ash sampling sticking up well above the height of the shed and growing behind it in a very inaccessible position. I said we needed to ask someone to get it down, we couldn’t allow it to get any more established.

Today, he was beaming from ear to ear, brandishing the saw in one hand, the 20′ tree in the other. I couldn’t believe it. And no injuries or damage to property.  He’s even more pleased with himself because he’s going to chop it up and dry it off to add to the woodpile.

Even better, he finally solved a problem with his bike that has been taxing him for several months – I’ve had to listen to endless descriptions of the problem and to no end of YouTube videos purporting to show him how to resolve it and his frustration when they didn’t. He’d stripped it down and replaced lots of bits. In the end, as often in such cases, all it took was a £3.50 part!

Now I just need Sky to get the win on Stage 3.

Copyright: Chris McGowan

My Top 20 Tips for Juicing – updated to 25!

imagePoor Thalia of Backpacking (and eating) my way around the world was suffering with a nasty flu-like virus and we chatted about juicing to try to clear her sinuses.

(Here’s my daily Morning Glory juice to help prevent and treat colds and hayfever).

One thing that came out of the conversation was that she had got out of the habit of juicing since going on her travels and her juicer was away in a cupboard.

Thalia had broken the number 2 rule for juicing (see below) and so I thought I would revisit my Top Tips for Juicing. There are several posts in the blog Menu with tips for juicing success both as part of Juicing Programmes and for everyday juicing, but I thought I would try to condense it all into one post. So here goes:

  1. Choosing a juicer: if possible, ask a regular juicer what they recommend. Most regular juicers have started with a fairly cheap one to see how they get on with juicing and have progressed through the brands and prices, so will know the difference between a fast, centrifugal juicer and a slower, masticating or cold-pressed juicer. My advice is buy the best you can afford so you won’t be put off juicing from the start by a machine that breaks down/can’t manage celery/leaves or doesn’t extract enough juice. (See Which Juicer? and my review of the Retro Super Juicer for some suggestions).
  2. Always, Always keep your juicer readily accessible! If you have to get it out of a box/cupboard every time you need it and reassemble, it won’t get used. So not only have you wasted your money, you won’t get into the habit of juicing daily or reap the benefits of adding healthy juices to your menu. If you need to create space, get rid of the microwave/toasted sandwich-maker/ice-cream maker/ waffle maker. image
  3. Read a Juicing Book/Watch a Juicing Film to inspire/motivate/help you understand why it is worth doing, how the food and pharmaceutical industries work to manipulate your food and health choices, how juicing works and to explode all the myths put out there by so-called ‘experts’. If your family or friends start questioning or making fun of your attempts to improve your health and fitness, you’ll be better equipped to rebuff their comments! I like Jason Vale’s books/apps and his SuperJuiceMe! documentary (click here to watch for free). He has a light, down-to-earth style, makes you laugh while you learn and has dealt with every question thrown at him by the sceptics by proving time after time that juicing works. (See How I Juiced My Skin Clear and  Juicing: How To Begin to read my own experiences). Joe Cross aka Joe the Juicer also has books, juicing programmes and several inspiring films based on his own experiences of being ‘Fat, Sick and Nearly Dead’.
  4. To avoid any potential side effects like headaches, try not to jump into a full-on juice programme without preparing your body first. Spend a couple of weeks to a month cutting down, then cutting out, processed foods especially those laden with sugar and unhealthy fats – ready meals, takeaways etc. – fizzy drinks (even so-called energy drinks are usually chock full of sugar, chemicals, additives, artificial sweeteners and caffeine), coffee and of course, tobacco and other artificial stimulants. Introduce a juice a day and you’ll feel the benefits in no time at all. (See Do As I Say Not As I Did!)
  5. If possible and affordable, juice organic vegetables. If not, choose local produce where possible. Always wash and scrub well before using. Research the fruits and veg in your country that are the most highly sprayed with chemicals, pesticides, fertilisers, fungicides etc and try at least to buy organic versions of these. Grapes, strawberries and potatoes often fall into this category, for example. Above all, please don’t think juicing is a waste of time if you can’t buy organic. Any fruit and veg are better than no fruit and veg. Just make sure you wash before use.
  6. If organic, you can leave the peel on (except for oranges and grapefruit, and pineapples if you have a juicer that can’t manage the skin).image
  7. If you peel citrus fruit, do it as thinly as possible leaving the pith where the micronutrients are.
  8. Don’t let excuses get in the way. If time is an issue, make your juice/s the night before and put it/them in the fridge for the following day. They are best used fresh but a few hours late is better than not at all.
  9. Keep juices in the fridge, preferably in glass or metal containers to keep them away from the light and from chemical-laden plastic, or in a cool box with ice packs if you need to transport them.  If you’re going to drink them soon after making, glass jars are good to store them and you can drink from them too. We save jam jars for this. image
  10. Keep hydrated. You still need to drink water/herbal/fruit teas in addition to juices. I made this mistake and suffered symptoms of dehydration during my first juice challenge.
  11. Metal Straws are great for drinking juices: no plastic or waxy chemicals, no landfill; they can be used over and over and go in the dishwasher. They come with a tiny brush to clean the inside.  image
  12. Try not to treat juicing as a form of dieting. It is all about adding healthy nutrients to your body in the most accessible and digestible form to optimise health, increase energy levels and improve chronic conditions. Weight loss is a bonus, it comes naturally when you introduce fresh home-made, nutritionally-balanced juices into your daily routine.
  13. All juices are not equal! When I write about juicing, unless I state otherwise, I am referring to freshly-made juices not commercially-produced juices bought in supermarkets. They have generally been pasteurised and stored, often contain added sugars and come in single-use plastic bottles. They don’t have the same nutritional content as home-made juice produced and consumed on the same day and shouldn’t be used as regular meal replacements or for longterm juice challenges.
  14. Beware of adding too much fruit to your juice. This is usual when new to juicing, but as you get used to the flavours and combinations you should gradually reduce the fruit in favour of more vegetable content, especially leafy greens, broccoli etc.
  15. Adding a slice of lemon to a juice helps slow down the oxidation and deterioration of the juice, improves the flavour of green juices and adds its own nutrient content of course.
  16. Rotate the leafy greens so you’re not consuming the same ones every day. This varies the nutrients but also ensures you don’t consume too many oxalates which can lead to kidney stones in those who are susceptible. I alternate kale, spinach etc with romaine and other kinds of lettuce. (Did you know that romaine has good protein content?)
  17. You don’t need to become a juice fanatic to be a juicer. Juice whenever you can. It’s not a competition. There’s no winning and losing, no succeeding or failing. If you miss a couple of days or even a few days, it doesn’t mean you can’t do it. Just don’t put your juicer away. Get right back on the juicing wagon as soon as you can.
  18. This is a contentious one: some say always wash your juicer straightaway (I am one of them), while others say, if you’re in a rush, leave it till you get home. For me, it’s a question of health and safety. If you leave it, the pulp dries and is really hard to remove properly. This can lead to harmful bacteria developing and the last thing you want from a healthy juicing regimen is food poisoning! Also, it can reduce the efficiency of your juicer, even damage it. At the very least, empty it and give it a quick rinse through or leave the parts soaking until you can get to it. For me, there is nothing worse than being faced with dirty pots several hours later.
  19. Try to use the pulp rather than throwing it away. You can use it for burgers, nut roasts and so on, we compost it and our daughter fed it to her chickens! It is full of fibre and still contains some of the original nutrients.
  20. Lead by example. Let your progress do the talking when confronted by naysayers. Don’t let them put you off doing something you find beneficial. I started juicing entirely on my own. It was suggested that it would harm my health, that I was losing too much weight, that neither the juicing nor the weight loss or health improvement were sustainable – that was 3 years ago. Everyone who sees me now compared with 5 years ago remarks on how well I look and how did I do it! Now all the family juice and many friends/acquaintances have bought juicers and not looked back. Here are some of my before and after photos:
  21. If you’re on your own and need some support, advice, inspiration, there are many groups on social media who will be happy to help and you may make some new like-minded friends as I have done.
  22. Jason Vale, Joe Cross, the guys from Food Matters TV and Neil Martin (Natural Juice Junkie) all do regular free juicing reboots/programs/challenges/detoxes if you’d like to join in, get free recipes, apps, coaching etc and share experiences with fellow juicers.
  23. If you want a more substantial juice, blend it with 1/4 avocado. This will add essential fats and make a more satisfying juice, you will feel fuller longer. It is not ‘cheating’, it is providing you with what your body needs and will help prevent random snacking on less healthy foods. Your body needs healthy fats to metabolise certain vitamins, balance hormones and keep your brain functioning healthily.
  24. If ‘super-juicing’ and you have a lot of weight to lose, adding avocado to your juice occasionally can help prevent loose skin.
  25. Finally, REMEMBER NOT ONLY TO USE YOUR JUICER, BUT ENJOY IT TOO. You are not being punished, you are not doing penance. Enjoy getting creative. Enjoy its benefits. You have spent time, energy and money researching your purchase, you made a commitment, it’s not there to decorate your counter or impress your friends and family! You resolved to take control of your diet and health.

Go on…Just do it!

Oh, ps Nutribullets and their ilk are not juicers, they are super-blenders, they do not extract juice.

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Jason Vale’s website

Reboot With Joe

Food Matters TV

Natural Juice Junkie

Copyright: Chris McGowan

A Word About Teenagers & ‘Energy’ Drinks

My 13 year old grandson attends a martial arts class every week.

He is very keen and although he is very young he participates with adults who all bring their bottles of Lucozade energy drinks to consume during their practice to keep up their fluids and energy levels.

As young as he is, he is very aware of the sugar content of these drinks however, he wants to fit in and felt under pressure to conform, but it bothered him. He is not alone.

There is a lot of concern among health professionals and schools at the effects of so-called energy drinks on the health and behaviour of teenage boys in particular.

These drinks can contain the caffeine equivalent of 2 cups of coffee and up to 20 teaspoons of sugar!

They are believed to be playing a significant part in the obesity crisis among young people and contribute to the growing addiction to other sugary foods in their diets. Teenage boys are particularly drawn to these types of drinks, believing they improve performance in sports or combat fatigue from poor diets and lack of sleep.

Concern is such that there have been calls from some groups to ban them from sale to under-16s.

I live on a street near to a secondary school, and every morning I see teenage boys walking to school with cans or bottles of energy drinks and packets of crisps or sweets in their hands. My grandson’s friends also bring Lucozade to school.

He however wanted an alternative drink that didn’t make him feel uncool but wasn’t chock full of unhealthy ingredients. We have persuaded him to have a recovery smoothie when he comes home after his session, but he wanted something to drink along with his water during breaks in practice that would also not set him apart too much from his mentors.

We eventually came up with Purdey’s Rejuvenate Multivitamin Fruit Drink.

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Made from fruit juice, sparkling water, with Vitamin C, B vitamins, botanical extracts and no chemicals, caffeine or refined sugar, the drink also comes in a recyclable dark glass bottle which protects the contents and is better for you and the environment than single-use plastic. It provides 1 of your 5 a day and contains no artificial sweeteners.

I don’t normally recommend commercial products unless they are organic and unprocessed, but sometimes circumstances mean you need to compromise a little bit. Purdey’s was always my go-to when out and about and feeling my blood-sugar levels getting low. It was the closest I could get in the shops to a healthy drink at the time. (Long before cold-pressed juices were sold and even before I had ever heard of them!).

Another plus when our grandson asked about this is that at the moment Sainsbury’s have them on offer at £1 each, so we bought a dozen to get him through the next term’s sessions.

I thought long and hard about writing this post.

Teenagers will always do what teenagers do and above all they want to fit in. So I hope this doesn’t disappoint my regular readers looking for home-produced, unprocessed recipes and recommendations.

Copyright: Chris McGowan