new year, new diet, new you!

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NEW YEAR NEW DIET NEW YOU! NEW YEAR NEW DIET NEW YOU! NEW YEAR NEW DIET NEW YOU! NEW YEAR NEW DIET NEW YEAR NEW DIET NEW YOU! NEW YEAR NEW DIET NEW YOU! NEW YEAR NEW DIET NEW YEAR NEW DIET NEW YOU! NEW YEAR NEW NEW YEAR NEW DIET NEW YOU! NEW YEAR NEW

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NEW YEARNEW DIETNEW YOU!

NEW YEAR NEW DIET NEW YOU! NEW YEAR NEW DIET NEW YOU! NEW YEAR NEW DIET

NEW YEAR NEW DIET NEW YOU! NEW YEAR NEW DIET NEW YOU! NEW YEAR NEW DIET

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If you are tempted to go on a strict detox diet to lose the pounds you

gained over Christmas and New Year - consider this!

YOUR LIVER WON’T LIKE IT AND YOU WILL FEEL WORSE THAN DREADFUL!

NEW YEAR NEW DIET NEW YOU! NEW YEAR NEW DIET NEW YOU! NEW YEAR NEW DIET N

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NEW YEAR NEW DIET NEW YOU! NEW YEAR NEW DIET NEW YOU! NEW YEAR NEW DIET

Detoxification involves two different processes within the liver and unless sensitively managed, overstimulation of the first process, undermines the efficiency of the second phase and toxins are released into the blood stream causing fatigue, headaches, brain fog, bad breath, aching joints and low mood.

DON’T RISK IT!JUST CLEAN UP YOUR DIET!

First Thing in the Morning

HOT LEMON & GINGERPut 1 to 2 tablespoons of fresh lemon juice in a mug, grate in around half a tablespoon of peeled, fresh ginger (you can keep peeled chunks in a bag in the freezer and grate it without defrosting), add boiling water and stir well.

Breakfast

MIXED FRESH FRUIT SALAD

or a glass of

CLEANSING JUICEMix equal quantities of water, unsweetened grapefruit, pomegranate and cranberry juices in a large glass. Add a pinch of cinnamon, ginger and allspice and stir well. You can also warm it through gently and have it as a hot drink on a cold day.

Mid Morning & Mid Afternoon

A couple of apples or pearsor

A bowl of mixed berries with a small tub of natural live/bio

yoghurtor

A selection of raw baby vegetables with a small pot of hummus or natural cottage

cheeseor

A small mixed salad dressed with a mix of olive and flaxseed

oils and lemon/lime juice

Lunchtime & Early Evening

A bowl of Light Chicken Broth or Spinach and Watercress Soup

(see recipes)or

A Warm Salad (see recipe)

Late Evening

If you are feeling hungry, cold or a bit dizzy/spaced out, have a warming mug of Miso Broth

around half an hour to an hour before bed. Clearspring

offer a good range of quick to prepare organic pastes, powders and pouches.

Make it Work!Eat Little and Often

Skin Brush before your Shower

Get plenty of Sleep

Exercise for 20-30 Minutes per Day

Drink Water between Meals

Supplement with a Liver Support Multivitamin & Mineral (optional)

Resist the temptation to go ‘cold turkey’ or semi-starve as the too-rapid release of

stored toxins brought about by a spell of overindulgence on sugar, salt, alcohol and

unhealthy fats more often than not results in nagging headaches, fatigue and low body

temperature.

Recipes

Light, Tasty and Quick Chicken Broth(serves 4)

Itʼs hard to argue with the restorative qualities of a good chicken broth and a good homemade stock ups levels of bone-building collagen and skin, hair and nail-friendly gelatin but if time is tight, good quality stock cubes and gels wonʼt let you down. This is a great broth to make in bulk and freeze in portions so you always have it on hand when you need a quick and nourishing snack - itʼs good for much more than just the soul!

Ingredients

2 chicken thighs or 4 chicken wings1 tablespoon light olive oil3 thick stalks celery, peeled and finely sliced1 large onion, peeled and finely sliced1 medium carrot, peeled and finely diced1.2 litres chicken stock 100g brown rice1 teaspoon horseradish sauceA generous bunch of parsley, stalks removed and leaves very finely choppedSea salt and freshly ground black pepper

Method

• Roast the chicken pieces in a medium to hot oven until the skins are crisp and the flesh is cooked through while you make the soup.

• Warm the oil in a soup pot, add the celery, onion and carrot and saute gently until the vegetables are tender (about 15 minutes).

• Add the stock and bring slowly to the boil.• Reduce the heat, add the rice and simmer, covered until the rice is cooked (around 20 minutes).• Skin the chicken pieces and shred/chop the flesh before adding to the soup with the

horseradish sauce and parsley.• Stir well and season to taste.• As rice soaks up a lot of liquid, you will probably have to add more stock or water to achieve the

light, brothy experience if you are not supping this soup immediately and have refrigerated/frozen it for future use.

Copy and paste the recipes into a pages/word document and print them off

Spinach and Watercress Soup(serves 4)

It is almost impossible not to start slurping this soup straight from the blender the minute you have blitzed it - the rich green colour, the velvety smoothness and that subtle ʻirony edge ̒ that you just know is providing vitamins and minerals in abundance makes this a quick-fix elixir you have to repeat again and again! Play around with the quantities of spinach and watercress if you like it a bit more or less ʻpepperyʼ.

Ingredients

2 tablespoons light olive oil1 medium onion, peeled and finely chopped1 litre chicken or vegetable stock1 heaped tablespoon porridge oats2 bags spinach leaves1 bag watercressFresh lemon juiceSea salt and freshly ground black pepper

Method

• Warm the oil in a large soup pot and saute the onion gently until soft.• Add the stock and the porridge oats, bring slowly to the boil, turn down the heat and simmer for

15 minutes.• Add the spinach and watercress and keep stirring whilst bringing the soup back to the boil then

turn off the heat.• Liquidise the whole lot until you have a smooth, foamy soup then return to a clean pan.• Heat through gently, add a good squeeze of lemon juice and check the seasoning.• You can grate a little lemon zest on top of each bowl for added zing.

For more information on nutritionist and author, Fiona Kirk’s fat loss diets head towww.fatbustforever.com