Ingredients

Serves 2

A cup of berries or half a papaya / pineapple
A quarter deseeded red pepper
Quarter avocado
1 tablespoon ground flax seeds
5 almonds or walnuts or nut of choice
Handful spinach or kale
quarter teaspoon of turmeric
Pinch of black pepper
Cinnamon to taste
250ml almond or coconut milk (unsweetened, add more if needed)

Optional 

Add a serving of baobab powder

Method

1. Place all ingredients in a blender and blitz until completely smooth. Add water or more milk, if needed, until you achieve your desired consistency. Serve and drink immediately for a super food boost!

Looking for more recipes? We are always busy developing new recipes so Join my Health Tribe to make sure you’re the first to hear all about them!

I wish you good health!

Consult your doctor or health care practitioner regarding any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

The post Vitamin C Rich Smoothie appeared first on London Nutritionist - Angelique Panagos, DipION FdSc mBANT CNHC.

I am not here to add to that fear or to fuel speculation, this is NOT an article of panic. Instead, I am here to arm you with a bit of simple practical advice from my humble view as a Nutritional Therapist, a UK Citizen and Isabella’s mummy.

I wish you an ocean of health, a mountain of peace and a sky full of calm and gentle moments. Without further ado I will jump into my personal plan to help you stay as healthy as possible during the Coronavirus pandemic.

What should you be eating to help support your immune system?

What you eat can help strengthen your resilience and overall health. This is the perfect time to pay some attention to your daily diet and to ensure that you are stockpiling your nutrients! Remember my BitCoin analogy? A few of my favourite nutrients for supporting the immune system are listed below. Please remember as always its about consistency, eating to fill the body’s economy. On that note, one piece of broccoli isn’t going to cut it, we need to look at each meal and make it super nutrient-dense. The beauty is that we can start with the very next thing we eat, but please remember that these nutrients won’t stop you from getting the virus, following the NHS and government guidelines can help with that, these nutrients support overall health.

I have had a lot of questions about supplements. We just don’t know enough relating to COVID-19 and its interactions with supplements at this stage. Please speak to your primary medical team.

Lets dive in……

Vitamin C has been shown to contribute to immune defence and can help to prevent infections by supporting various cellular functions of both the innate and adaptive immune systems. Vitamin C can be found in peppers, broccoli, oranges, watercress, cabbage, kiwi, spinach, kale, cauliflower, tomatoes and berries.

Vitamin D is one of the most powerful nutrients for supporting the immune system- sunlight is our main source but it’s available in small amounts in oily fish, egg yolks, liver, dairy products and mushrooms. On a side note, it can be hard to get enough vitamin D from diet alone, my advice is to get your vitamin D tested with your doctor as you may need to take a Vitamin D3 supplement for overall health.

Zinc plays a significant role in immune function- it can be found in meat, shellfish, whole grains, egg yolks, green leafy vegetables, mushrooms, potatoes, and some nuts.

Vitamin A can be helpful in supporting the body’s immune system and ability to fight infections- it can be found in liver, eggs, oily fish, yellow and orange vegetables.

Selenium is a key nutrient for immune function – found in Brazil nuts, seafood, meat and eggs.

Prebiotics are a key player in optimum gut health and in turn gut health is essential for our immunity – they provide “food” meant to promote the growth of beneficial bacteria in the gut. In my book, The Balance Plan, I call them my eco-warriors. You can find these in a wide range of foods including dandelion greens, Jerusalem artichokes, garlic, onions, oats, flax, slightly green bananas and leeks.

Probiotics as above are also key for gut and immune function, the research on this is emerging and it’s really exciting! Probiotic foods are fermented and contribute to the healthy bacteria in our guts. They include sauerkraut, kefir, tempeh, kimchi, miso, natto, kombucha and fermented vegetables.

As always avoid sugar – avoid eating sugary foods like sweets, pastries, cookies and drinking sugary, fizzy drinks. I know I know, I always go on about avoiding sugar. But sugar may reduce the effectiveness of your immune system as well as spike your blood sugar or insulin. Eating to much sugar may also lead to oxidative stress. Free radicals are a byproduct of cellular metabolism, your body’s antioxidant defences can handle normal amounts of free radicals, but under certain conditions, your defence system becomes overwhelmed.

As always, looking after your overall health involves getting in as much of a variety of nutrient-dense foods as possible! Experiment with new recipes, adding in these foods and above all else – enjoy each meal!

Other ways to optimise your health during the Coronavirus outbreak

Follow government and NHS guidelines – This is the most important and essential point to help you avoid catching or spreading the virus. As you will have noticed, the guidelines are now a lot more stringent than just washing our hands regularly and for the length of singing happy birthday twice, (although this is still included and vital!). Follow this link for the NHS guidelines on what to do if you are experiencing symptoms as well as staying healthy and trying to stop the spread of the virus. Public Health Engalnd has also published the following set of guidelines: ‘COVID-19: guidance on social distancing and for vulnerable people’. Please also feel free to share the infographic below on the current government guidelines at this time. The guidelines are set out for a very good reason and will only take effect if we all do our bit to stick by them!

Destress – whatever it takes – I cannot overstate the importance of relaxing and destressing. Stress impacts your health, your immune, your wellbeing, petty much everything! Do whatever works for you personally to destress, especially at such worrying times, whether that’s a meditation session, a home workout, the 4/7 breathing technique, watching a funny movie or taking a long bath.

Stay connected and have a laugh – Don’t cut yourself off, catch up with friends on the phone, have a long conversation with someone you love. Laugh! Laughing is good for you, it curbs the levels of stress hormones in your body. Being close to loved ones physically or metaphysically has been shown to give people stronger immunity than those who feel alone…

Get into nature and out of your head – nature is a wonderful tonic for your mental and physical health and wellbeing. Take a walk somewhere with good air if possible! Notice your surroundings and focus on the beauty of nature. At the moment the current government guidelines state that we can still go outside for exercise and dog walking as long as we keep a safe distance (2m) from others.

Get a sufficient amount of sleep and rest – are you sleeping? If not try and look at your sleep hygiene and see if there’s anything you can do to improve your sleep. No bluescreens before bedtime, make your bedroom a sanctuary from the rest of your life and wear a sleep mask if it helps. Spritz your pillow with a calming lavender spray and stay away from caffeine after 12 pm, or ideally all the time if it negatively impacts you.

Surround yourself with health and wellness experts you trust – in times like this, it’s important to listen to the advice you trust. There are so many opinions on social media and it can be completely overwhelming. A few I personally like listening to are Dr Ben Lynch @drbenlynch, Dr Rangan Chatterjee @drchatterjee, Dr Gemma Newman @plantpowerdoctor, Dr Punam Krishan @drpunamkrishan and Dr Jenna Macciochi @drjennamacciochi for health and immunity advice. @besophrolondon and @chloebrotheridge keep me calm too!

Breathe and remember, this too will pass – remember to breathe and to use your breath to help you ground yourself. I am an advocate of the 4/7 breathing technique where you breathe in for the count of 4 and out for a count of 7. Pay attention to your belly and ensure to breathe deeply into it.

*The above image can be shared across all platforms but may not be edited in any way.

Nourishing well wishes,

Angelique

Consult your doctor or health care practitioner for any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

The post Coronavirus – What You Can Do To Help Protect Yourself appeared first on London Nutritionist - Angelique Panagos, DipION FdSc mBANT CNHC.

Ingredients

Serves 2

Dry Ingredients

1 cup oats*
3/4 cup desiccated coconut
3 tbsp ground flax seeds
2 tsp cinnamon
Pinch nutmeg
1 large carrot, grated
Grated zest half orange (optional)

Wet Ingredients

2 cups dairy-free milk of choice
1/2 cup dairy-free yoghurt

Optional Extras

2 tsp raw honey
Handful raisins
2 handfuls chopped walnuts
Handful of berries
1tbs of nut butter

*If you’re following a gluten-free eating plan, remember to use gluten-free oats.

Method

1. Stir together your dry ingredients until well-combined, then set aside
2. In a large saucepan, heat your milk until warm and about to boil
3. Remove from the heat, then stir in the vanilla and the remaining ingredients
4. Allow to thicken and warm / soften the oats for around five minutes – add more milk or water if desired, until you achieve the perfect consistency
5. Spoon into bowls, adding in your optional extras if desired

For Cold Overnight Oats:

1. Stir together your dry ingredients until well-combined
2. Whisk in your wet until combined
3. Place in the fridge overnight
4. Add more milk or yoghurt the next morning, if desired, until you get the texture you desire. Serve with optional extras as toppings.

Looking for more recipes? We are always busy developing new recipes so Join my Health Tribe to make sure you’re the first to hear all about them! Check back next week for my delicious cobbler’s loaf recipe!

I wish you good health!

Consult your doctor or health care practitioner regarding any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

The post Carrot Cake Oats appeared first on London Nutritionist - Angelique Panagos, DipION FdSc mBANT CNHC.

Serves 2

2tbs Olive oil
1 Onion, diced
3 clove garlic, chopped
1 cube/ cup organic vegetable stock
3 cups petit pois
200g Baby spinach
½ a Lemon, juiced
1 litre of water
1/4 bunch chives, diced
Sea salt
Cracked black pepper

Method

1. Heat 1tbs olive oil in a medium-sized saucepan over a high heat, add the onion, garlic, sea salt and black pepper and sautee until the onions are golden brown.
2. Stir one stock cube into a cup of hot water, add to the saucepan and bring to the boil.
3. Add the petit pois, lemon juice and 1 litre of water and return to a boil. Reduce to a medium heat and allow to simmer with the lid on, stirring occasionally until the petit pois are bright green and tender.
4. Stir in the spinach and allow it to wilt for 2-3mins.
5. Remove the lid and allow the soup to reduce at a high heat, for around 10-15mins.
6. Remove from the heat and allow to cool slightly.
7. Add the soup mixture to a blender and blend, add the lemon juice and small amounts of water as you go until the desired consistency is achieved.
8. Serve hot or chilled with chopped chives, a sprinkling of sea salt and cracked black pepper.

Looking for more recipes? We are always busy developing new recipes so Join my Health Tribe to make sure you’re the first to hear all about them! Check back next week for my delicious cobbler’s loaf recipe!

I wish you good health!

Consult your doctor or health care practitioner regarding any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

The post Pea and Spinach Soup appeared first on London Nutritionist - Angelique Panagos, DipION FdSc mBANT CNHC.

While I am a strong advocate for eating salads all year round, with the heat, many of us will also be looking to enjoy lighter dishes and meals – think fresh smoothies, homemade hummus and dips and lots of refreshing, light salads packed with leafy greens.

In fact, summer salads may seem like the perfect healthy meal over the next few months. However, many shop-bought or restaurant salads are laden with unnecessary creamy and sugary sauces and dressings. As with most foods, when it comes to salads, it’s always best to make and prepare your own.

If you have been following along my #angeliqueeats posts on social media you will have seen that salads feature with most of my meals, even breakfast. I have received quite a few messages asking what I put in my salads. So, with that thought in mind, here is my very own ‘Build a Balanced Salad blueprint’on how to make the perfect healthy salad: balanced, delicious and incredibly nourishing, these steps and tips will set you on the right track for all year round salad season!

Creating the Perfect, Balanced Salad

Step One: Choose Your Base

Here is where we can load up on those important, leafy greens. Leafy greens are hormone-balancing, detoxifying, high in fibre and packed with nutrients. Leafy greens make the perfect base for a healthy, homemade and balanced salad. Choose a few large handfuls (per person) of one of the following, or mix them up:

• Spinach: Spinach is nutrient-dense and is packed with vitamin A, as well as vitamins C and K, iron, and fibre. It also contains folate, which helps to support healthy energy metabolism, and produces red blood cells and is important for fertility and during pregnancy.
• Mixed Lettuce: We are truly spoilt for choice when it comes to lettuce varieties. I recommend you try them all!
• Rocket: Peppery rocket is great for adding some firepower to salads. It contains vitamin A, vitamin C, iron, and calcium. In the western world our pallets are more accustomed to sweet-tasting foods so if you find rocket bitter try use alongside handfuls of spinach!
• Watercress: Watercress contains vitamin C (half of your daily allowance can be found in a 2.5 cup serving), as well as vitamins A and K, which helps your immunity, hormones and to build strong teeth and bones. I would recommend having this with a mix of spinach, mixed leaves and kale.
• Radicchio: Beautiful radicchio tastes slightly bitter and and works well with other, more neutral leaves, such as spinach. Radicchio is particularly high in vitamin K, which helps to keep bones strong and healthy, and rich in antioxidants which can fight free radicals.
• Kale: Kale is one another of my ‘detox warriors’ from The Balance Plan and is important in building healthy, happy hormones. It is rich in certain phytonutrients and also vitamins A, C and K, as well as iron, potassium and calcium.

Step 2: Choose 4-6 Veggies

This is where we should reach for the rainbow! The more colour you add to your salad, the healthier and more nutrient-dense it will be. You can also add crunch, texture and even sweetness with your choice of vegetables, as well as a good dose of fibre. Some of my favourites to add include:
• Cucumber for a hydrating, refreshing taste
• Avocado adds a hormone-loving creaminess, with plenty of good fats
• Red, yellow and green peppers – the more colour, the better!
• Tomatoes. Again, why not opt for a mixture of colours by choosing heirloom tomatoes?
• Carrots
• Purple or white cabbage – another ‘detox warrior’, you could try grating together purple cabbage with carrot and adding in some avocado and flavourings to make your own, nutritious ‘slaw’, see the recipe for purple slaw in The Balance Plan
• Onion – you could try spring onion, red onion or classic white
• Olives
• Artichokes
• Cooked broccoli, asparagus or courgette
• Bok Choy which is an Asian green
• Celery
• Chicory for a hydrating crunch
• Fennel – have it shaved or chopped
• Cooked or raw beetroot

Step 3: Choose Your Protein

Perfect for helping to transform your salad into a nutrient-dense meal, a portion of protein will also keep you feeling fuller for longer, ward off sugar cravings (and overcome any blood sugar rollercoasters) and build lean, healthy muscles. Of course, there are plenty of vegan options for protein-packed salads, too! Protein options to try include:

• Cooked chicken or turkey
• Cooked or smoked salmon
• Anchovies
• Sardines
• Mackerel or any fish
• Mixed seafood
• Tinned or cooked tuna
• Boiled eggs
• Cooked beef or steak strips
• Cooked duck
• Chickpeas
• Lentils
• Kidney beans
• Black beans
• Butterbeans
• Mixed beans
• Tofu cubes (organic non-GMO)
• Tempeh (organic non-GMO)

Step 4: Choose Your Complex Carbohydrate

Complex carbohydrates (carbs) are an essential part of a healthy, balanced salad, its all about the right carbs, not no carbs – in a perfect world, we should aim for a portion of protein, good fats and carbs with each meal. By adding complex carbs, you’ll enjoy an energy-boost, as well as a good dose of fibre to support your digestive system and hormones. Carbs will also help to keep you feeling full and satisfied, and will even keep your brain firing on all cylinders. Some of my favourite carbs to add to salads include:

• Protein-packed cooked quinoa
• Brown rice
• Cooked butternut squash
• Cooked sweet potato
• Cooked and cooled new potatoes for some resistant starch to feed your good bacteria (microbiome)

Step 5: Choose Your Seeds

To add a healthy dose of fats to your salad, I always suggest adding a sprinkling of seeds. Seeds and even nuts are a great way to enjoy plant-based fats, including omega-3s such as alpha linolenic acid (these are found in foods such as walnuts, flax and chia seeds). Seeds also contain small amounts of protein, minerals and fibre.

Seeds to include could be:
• Sunflower seeds
• Pumpkin seeds
• Hemp seeds
• Flaxseeds
• Chia seeds
• Sesame seeds

Simply add a tablespoon or two to your salad. For an extra hit of flavor, you could always try roasting your seeds in spices or flavourings – I love mine roasted in a drizzle of tamari.

Step 6: Choose Your Dressing

Salad dressings tie the whole dish together, adding flavour and freshness. However, it can also be a downfall if you want to keep your salad healthy –many shop-bought dressings should be avoided due to their refined oils, sugar and additives.

However, a delicious dressing is easy to make at home. You could try:

• Add a drizzle of olive oil and balsamic vinegar, to taste
• Mix olive oil with freshly-squeezed lemon juice
• This recipe for my Homemade Salad Dressing is full of flavour, and makes a great accompaniment to salads. It’s also brilliant for the digestive system
• Have a look at The Balance Plan for my creamy salad dressing
• A blob of mayo, this is my favourite

You could also opt for homemade hummus or even guacamole in place of a dressing.

Step 7: Added Extras

If you really want to shake up your salads, try adding some fresh fruits for a burst of sweetness.
Some fruits to try include:

• Pomegranate, which tastes delicious with goat’s cheese or quinoa, try my spring quinoa and pomegranate salad
• Strawberry which works brilliantly with avocado and chicken, have a look at my Summer strawberry and chicken salad
• Blueberries
• Apple slices
• Orange or clementine segments, would work well with duck salad
• Mango

And some added fresh herbs for an extra boost of nutrients.
Herbs to try:
• Basil
• Mint
• Coriander

There you have it, your own ‘Build a Balanced Salad blueprint’ to get you started. I really hope you find this helpful and I would love to see your salad creations so be sure to tag me in your social media posts.

*Fibre – a word on fibre – it’s important for digestion, hormonal health and health in general and research is showing that we are lacking in fibre, so increasing it would be beneficial. But we are all biochemically individual and for some the addition fibre (or any fibre) causes bloating and digestive complaints. If you find that this happens to you please book in to see your GP to discuss as soon as possible and come and see me in clinic to work on the possible underlying causes.

Looking for more recipes? We are always busy developing new recipes so Join my Health Tribe to make sure you’re the first to hear all about them!

I wish you good health!

Consult your doctor or health care practitioner regarding any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

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Ingredients

Serves 2

2 cups nut milk of choice
1/3 cup full-fat coconut milk or coconut cream
Large handful brazil nuts or cashews or macadamias
3 dates or 1 tbsp raw honey
1 tsp vanilla paste
Pinch salt
¼ tsp nutmeg
½ tsp cinnamon
Pinch ground cloves
Optional: ice cubes for cold drink

Method

1. Place each of the ingredients into a blender and blitz until completely smooth. Strain through a nut milk bag if your blender isn’t strong enough to blitz smooth. Warm or serve at room temperature, or even cold, and enjoy!

Looking for more recipes? We are always busy developing new recipes so Join my Health Tribe to make sure you’re the first to hear all about them!

I wish you good health!

Consult your doctor or health care practitioner regarding any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

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Boy were you wrong! And, when the alarm goes off the next morning, it feels as if someone is hitting you on the head with a hammer, you are unexpectedly nauseous and feeling as though you have just run a marathon- in flip-flops. This is most probably when you vow to never touch another drink…’til the next time, that is!

Unsurprisingly, the dreaded hangover is not a new phenomenon and has been around for many many moons. In fact, tales of its stinging nature can be traced as far back as in the writings of ancient Egypt and Greece.

But, back to modern times, and the festive season sees us enjoying more tipples than usual as social calendars fill up with parties and glittering events. Although I do not advocate excessive drinking, if you are thinking of skipping these glitzy parties just to avoid the dreaded hangover, then we need to talk! Instead of sitting at home twiddling your thumbs as you watch old TV re-runs, there are more natural ways to deal with this self-inflicted pain, which is caused by an increased toxic load on the liver, dehydration, blood sugar imbalance, immune system activation and inflammation and electrolyte imbalance in the body (I know, killjoy!).

I am still not sure if a hangover is caused by alcohol’s direct effects on the body or its aftereffects. Perhaps, it’s more likely a combination of both. However, I will tell you one thing I do know: we are all biochemically individual, and genetics can play a huge role in how ‘poisoned’ you feel the next day.

It’s also worth remembering that the metabolism (breakdown) of alcohol is even more toxic than the alcohol itself. Here, a substance called acetaldehyde is created, which is linked to why you start to vow to never touch another drop again! Although the jury is still out on the exact cause of hangovers, if you feel like someone is hitting you over the head repeatedly after a few glasses of red wine, research points towards an increase in histamines (and plasma serotonin) where red wine is concerned.

And, ladies, it gets worse – there is research that shows a link between alcohol and increased PMS, as well as affecting oestrogen metabolism. Basically, it plays havoc with our hormones.

Now, of course, the easiest way to avoid hangovers is to drink in moderation, to never get drunk, or avoid it altogether. But in case this fails, let’s look at my PDP (pre, during and post) tips to get us through the holidays or any hangover situation.

If you are off to a party, have something to eat before you go. Having something in your belly can slow down the body’s absorption of alcohol, while it also helps to protect against irritation and vomiting. Whatever you do, do not drink on an empty stomach!

This one is your prevention and your ‘cure’! Alternating alcoholic drinks with a glass of pure water is the best way to slow down your drinking and fend off dehydration which can lead to headaches, soreness, and nausea. If you did not manage this golden tip, have a good drink of water afterwards (and first thing the next morning) to avoid a pounding headache. The faster you replenish your fluid loss, the faster you will begin recovering – you are welcome.

If someone asks you to dance, accept and bust out your best moves. If nothing else, at least you will have put your drink down for a few minutes and make some great social media content.

Variety is not the spice of life in terms of hangover woes. To avoid a hangover cocktail of assorted additives, flavouring, sugar and other elements, stick with one type of alcohol, and keep away from shots – no matter how discounted they get.

Avoid carbonated and sugary drinks, which can speed up the absorption of alcohol into your bloodstream. Drink clear liquors such as vodka, gin or white rum. Darker alcohols like bourbon, brandy, whiskey or red wine contain higher concentrates of congeners (a substance produced during fermentation), which contributes to hangovers.

The liver is an amazing chemical factory and its job is to process the alcohol as quickly as possible. After a night of drinking, help your liver by having cleansing foods and what I call my ‘detox warriors’ such as beetroot, carrot, leeks, garlic, onions, eggs, broccoli, watercress, ginger and (breath freshening) parsley. Try my superfood green smoothie.

Avoid the classic, greasy post-alcohol meal. Eating heavy foods can irritate your stomach further, and creates more work for your poor liver which is already overloaded. A hot porridge breakfast will fill you up, and the oats or quinoa will help keep your energy up while being rich in B vitamins to nourish your nervous system.
Boil, scramble, poach or fry some eggs which are high in protein (there’s that blood sugar balancing again) and an amino acid called cysteine, which helps breakdown acetaldehyde in the liver to be excreted more effectively. Energy Eggs from my book The Balance Plan would go down a treat here.

Eating fruit such as pineapples, which contain bromelin, cleansing apples which are high in fibre and pectin, or potassium and vitamin C-rich bananas, can help increase energy and replace lost vitamins and nutrients.

In many, drinking alcohol can lower blood sugar which can lead to irritability, fatigue, light headedness and have you reaching for the nearest chocolate bar. Let’s avoid this by following my blood sugar balancing tips here.

Noticed that you need the loo much more while you are on a night out? OK, you are drinking more, but alcohol acts as a diuretic, causing you to lose more fluid than normal. On top of this, hangovers can trigger sweating, vomiting, and diarrhea (not the best morning after look), causing further fluid and electrolyte loss. Drink enough water and get munching on some potassium and magnesium-rich foods like banana, spinach, coconut, avocado, beans, lentils, leafy greens, broccoli, cabbage, sweet potatoes, nuts and seeds. Kefir, bone broth and coconut water can be helpful, too (not mixed together though) and may even help the dreaded headache.

Feeling ‘unexpectedly’ nauseous? Steep some fresh ginger in freshly-boiled water and drink as a tea. Ginger has antiemetic (anti-nausea) properties so can help calm that sick feeling. Try my Immune Booster Tonic as natural remedy. Fennel and dandelion tea can also help to soothe the stomach and assist your liver, too.

Ensure you get some omega-3 fatty acids in from the likes of nuts, seeds and wild-caught fish, which has anti-inflammatory properties and may even help with that banging headache.

Get some movement! I know, I know the couch is looking mighty comfy right now, but a bit of movement will do you good. Nothing too strenuous – think a long walk in fresh air, or a little yoga. If you are feeling faint, you have a free pass on this one.

Once you are sober again and only suffering the effects of the aftermath, consider a visit to the sauna. Sweating can help the body expel toxins quicker and it will get you breathing a little deeper, too. Again, if you are feeling faint or still drunk, this one is not for you.

So there you have it, my PDP to add to your anti-hangover arsenal along with long-standing member, drink in moderation. Have a look at my website for more recipes to help you nurse the hangover. If you have any tips and tricks of your own, then please do share!

Above all else, remember to drink responsibly. If you suspect someone has alcohol poisoning, then please call emergency services as a matter of urgency! Symptoms of alcohol poisoning include; passing out/ unconsciousness and can’t be awakened, irregular heart rate, slow or irregular breathing, pale skin or a blue-tinged skin, confusion, vomiting, seizures, low body temperature. These are not to be taken lightly and you must get help.

An on that note, have a fun, happy, healthy, and safe festive season.

Angelique

Consult your doctor or health care practitioner for any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

Detox Detoxification Energy Festive Health Healthy Liver Nutrition

The post A nutritionists guide to nursing a hangover appeared first on London Nutritionist - Angelique Panagos, DipION FdSc mBANT CNHC.

Ingredients

Serves 1

3 handfuls spinach
½ medium ripe avocado, pitted
½ small courgette, roughly chopped
½ stick celery
a handful of berries
Juice ½ lemon
1 scoop vanilla pea or hemp protein
1tsp Maca Powder (optional)
1 tbsp flaxseed
1 tbsp chia seeds
1 tbsp desiccated coconut
¼ – ½ tsp cinnamon (to taste)
1 cup coconut milk or water

Method

1. Place all ingredients in a blender and blitz until completely smooth. Add more water or milk, if desired, until you achieve your desired consistency. Serve and drink immediately for a super food boost!

Looking for more recipes? We are always busy developing new recipes so Join my Health Tribe to make sure you’re the first to hear all about them!

I wish you good health!

Consult your doctor or health care practitioner regarding any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

Dairy free female health Gluten-Free hormonal health Hormones PCOS Smoothie

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Firm, meaty halibut works well with all sorts of flavors. I love roasting it in one pan with two detoxifying wonders – Artichokes and Broccoli – for the perfect hormone-balancing dish.

Ingredients

Serves 2

300g (10 1/2 oz) tenderstem broccoli
360g (12 1/4 oz)halibut fillets
2 tablespoons capers
1 lemon, thinly sliced
a handful of fresh parsley, finely chopped
1 tablespoon finely chopped fresh tarragon
1 tablespoon finely chopped fresh chives

For the artichokes

1 x 400g (14oz) BPA-free tin of artichoke hearts, drained and halved.
2 garlic cloves, crushed
extra virgin olive oil
juice of 1 lemon
salt and pepper

Method

1. Preheat the oven to 200C/400F/gas mark 6.
2. Arrange the artichokes in an ovenproof pan with the garlic. Drizzle over a splash of oil, a squeeze of lemon juice and season with salt and pepper. Bake for 10mins.
3. Remove the pan from the oven, add the broccoli and halibut fillets and scatter the capers into the pan. Season well, then lay the lemon slices over the halibut and drizzle everything with a splash of oil.
4. Spoon any juices over the fish and broccoli before returning the pan to the oven. Bake for a further 15mins or until the fish is opaque and cooked through.
5. Before serving, sprinkle over the parsley, tarragon, and chives.
6. Serve with a mixed her salad or some cauliflower mash – recipes for which can be found in The Balance Plan

Looking for more recipes? We are always busy developing new recipes so Join my Health Tribe to make sure you’re the first to hear all about them!

I wish you good health!

Consult your doctor or health care practitioner regarding any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

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Ingredients

Serves 2

Salad

100g Wild rice
1 Organic vegetable stock cube
1 large sweet potato, diced
1 tsp paprika
1 Onion, diced
1 Clove Garlic, minced
1 red pepper, diced
1 stalk celery, chopped
100g steamed broccoli
100g steamed mixed veg
Olive Oil

Dressing

3tbs Olive oil
40ml red wine vinegar
1tbs tahini
1 clove garlic, minced
Juice of half a lemon
Sea Salt
Cracked black pepper

Method

1. Preheat your oven to 200 C, gas mark 6.
2. Add your rice to a saucepan with approx. 2 cups of water and the stock cube and bring to the boil over a high heat. Reduce to a medium heat, cover and simmer for approximately 20-25mins until the water has been absorbed and the rice is soft enough to eat. Add to your salad bowl and set aside.
3. While the rice is boiling, prepare your sweet potato. Toss the raw chunks in a drizzle of olive oil and the paprika. Lay on a flat baking tray and bake for around 20mins or until soft. Add to your salad bowl and set aside.
4. While your rice is boiling and your sweet potato baking. Heat a drizzle of olive oil in a pan with the minced garlic and the onion and sauté until golden brown. Add to the salad bowl.
5. Add the rest of your salad ingredients to the bowl and toss until all ingredients are well combined.
6. Prepare your dressing by adding all ingredients to a bowl or jar and stirring well. I like to put all of my dressing ingredients into a glass jar with a lid and shake well to combine.
7. Drizzle the dressing over the salad, toss and enjoy!

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I wish you good health!

Consult your doctor or health care practitioner regarding any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

The post Wild rice and sweet potato salad appeared first on London Nutritionist - Angelique Panagos, DipION FdSc mBANT CNHC.