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Wellness + Nutrition

Breakfast, Crushes + Product Reviews, Wellness + Nutrition

3 Minute Superfood Smoothie Health Connections Superfood Leafy Green Mix

5th August 2017

These days life seems to more hectic than usual for me, hence my 3 minute green smoothie which nourishes me most mornings without too much fuss.

Just as the 3 minute smoothie I am keeping my post short & sweet.

I have recently fallen head over heels for Health Connections Superfood Green Leafy Powder, it is well priced and easy to get hold of from most supermarkets, but most importantly it has exceptionally nutrient dense ingredients which will add a significant punch to your daily nutrient consumption.

This smoothie isn’t ‘heavy’, and therefore just perfect to drink before your yoga, gym etc.

Here goes

  • 2 oranges – one juiced and the other one peeled and quartered
  • 1 banana
  • two heaped tablespoons of Health Connections Superfood Green Leafy Mix – buy it here from Faithful to Nature

Throw all the above in your nutri-bullet or blender and drink in the car if need be 😉  

Pssst……click here and visit our Faithful To Nature collaboration store on the Secret Supper Club page to purchase your very own Nutri Bullet at a fabulous little discount)

Until next time and always in dedication to your best health,

Marlien x

 

Wellness + Nutrition

Is Coconut Oil Really That Good For You? Is Coconut Oil Really That Good For You?

11th July 2017

I have been advising the use of coconut oil for years, but recently there have been many articles in the media ‘debunking’ the health properties of coconut oil. Here is my opinion, as well as link to a couple of articles on the subject which I think is well balanced and based on scientific research.

When choosing an oil/ fat to cook with I do advise using cold pressed coconut oil, it has a high smoking point which means it doesn’t become toxic like olive oil during cooking. it also has a delightful taste and other health benefits such as NOT containing omega 6 fatty acids which leads to heart disease as well as being a good source of medium chain fatty acids. read the below two paragraphs and the links to their sources for a more detailed explanation.

‘The smoking point of olive oil corresponds to 280 degrees Fahrenheit, which is relatively low and implies that olive oil should not be heated at high temperatures. The smoking point of coconut oil is 350 F, making more appropriate for cooking at moderate temperatures. Cooking above the smoking point of an oil is not recommended and can lead to the formation of compounds that could be harmful for your health. Olive oil is usually liquid at room temperature but becomes solid in the refrigerator, while coconut oil is hard when kept in the refrigerator and can be either solid or liquid at room temperatures because of its melting point of 76 F.’

which is better: coconut-oil-or-olive-oil – LIVESTRONG

You may have heard that coconut oil is high in saturated fats, artery clogging and dangerous. The truth is, the medium chain fatty acids (MCFA) found in coconut oil are rare in nature and highly health beneficial. MCFA are digested by the body in a different way than the common long chain fatty acids (LCFA) found in most other foods. MCFA are quickly digested, producing energy instead of body fat and arterial plaque like LCFA. About 50 percent of the MFCA in coconut oil is lauric acid, which strengthens the immune system and is also found in human breast milk. Caprylic acid and capric acid are also present, contributing to coconut oil’s antifungal, antiviral and antibacterial properties.

medium chain fatty acids – LIVESTRONG

Coconut oil has been touted as a superfood, but is coconut oil just a health fad, and actually bad for us, it is after all very high in saturated fats, traditionally believed to have been the major cause of heart disease. Well, here is my opinion; saturated fats are not necessarily the culprit of heart disease. More and more research now reveals that heart disease is caused mainly by refined & processed foods as well as trans fats and sugar. Humans need some saturated fats, but as with everything we need to keep balance in mind. When choosing coconut oil instead of other vegetable oil such as sunflower oil, canola, corn oil etc, you are still making a healthier choice, click on the link below to see some of the reasons why this is true.

Perhaps it is wise to use coconut oil in small quantities when cooking, and occasionally add it to a coffee when doing intermittent fasting, or add it to a smoothie before a workout. The jury is still out on whether or not it can be labeled as a superfood, but when it comes to eating a clean balanced diet I still believe that coconut oil can most definitely play an important part in living your healthiest life. Quality over quantity is once again true here.

In dedication to your best health

Marlien

Is Coconut Oil Healthy? (The American Heart Association Doesn’t Think So)

Wellness + Nutrition

On being brave with RialHeim Secret Supper Club

14th June 2017

https://www.rialheim.co.za/blogs/news/bravery-in-transformation-by-marlien-wright

To make positive changes and live a ferociously happy & meaningful life, change needs to happen. But shifts and transformation are uncomfortable. If you want to transform, adjust your expectations and prepare yourself for a time of discomfort. If you expect it and allow it, you have a far better chance succeeding.

Choose quality over quantity, for me this means being mindful of what I choose to put in my body, who, and which habits I allow to take root. Food choices for example should be delicious and nutrient dense, every single mouthful at every meal….even when you are eating on the run. Don’t settle for just filling a hole with whatever is available. This may mean a bit of planning ahead, but your food choices needn’t be complicated or time consuming. Often the simple things are most delicious and satisfying. A bowl of perfectly made guacamole with some crunchy vegetable sticks and perhaps a few natural corn chips can be a fabulously satisfying and nourishing affair. Similarly, when choosing how to spend some you-time, be picky of who and what you let into that space. Only positive people and nurturing activities allowed!

Allow some creativity and playfulness back in. For me this means some silly dancing in the kitchen with my girls whilst cooking, or taking a mouth-watering picture of a new recipe. This is where I can play and be creative, and at the same time nourish my family and self. Sometimes it simply means taking 20 minutes out of a crazy day to flow through some of my favorite tension busting Yoga Postures. For you it could be a brisk walk or drive somewhere beautiful, or even just sitting in a coffee shop with your hands wrapped around a comforting hot drink, daydreaming happily. Whatever rocks your boat, make it happen…. and do it often

 Be brave and ruthless in your pursuit of your best, healthiest lifeSwitch off your devices, fast a little, become quiet, do whatever it takes to screech this life that you are unhappy with to a halt, get off the bus and start walking in the opposite direction.

For me it meant switching off the television and tablet, and instead spend my evenings and free time writing and plotting my first cookbook. Being brave meant diving into the deep end of possible rejection and failure. It was a time of intense energy and creativity channeled into one project.

If you want to live your best life, start with what you are choosing to eat, clear out the kitchen (throw away any product your great granny wouldn’t have recognized). Re-arrange your kitchen and make it a beautiful space where you want to hang out. Spoil yourself with some gorgeous bowls and platters that will inspire you to fill it with delicious and nourishing food. Find some time to plan ahead, count colours on your plate instead of calories and make some time to awaken your senses.

To stimulate your creative juices, hang out with the right folks, feel inspired by the beauty others create and celebrate it. Recently I was lucky enough to choose some super sexy ceramics out of the new RialHeim range for my new cookbook. I love working with their sensual and often playful designs. To me it says ‘eat from me, lick me…make a romantic, yummy supper for your lover’.

Clear out your old tired habits and create new ones. Join an evening class, or Google a ‘How To ’and start a new project at home. Choose a positive community to surround yourself with and allow them to inspire you, let go of the ones who are dragging you down. It may mean saying; ‘fuck this shit’ (swearing can be very therapeutic)’ and being ruthless in your pursuit to change the landscape of your life. Clear out some of the old to make room for the new. And above all, be brave.

Marlien Wright is the author of the Cookbook’ The Yoga Kitchen – 100 Easy Superfood Recipes’, blogger, yogi, mom & bozo. She enjoys eating real food (and is highly suspicious of those who dislike food & cooking). She loves creating healthy foodporn and swearing silently. She believes that being healthy is sexy, insists on living authentically, honestly and diving in at the deep end. Keep an eye out for her next cookbook filled with gut health recipes on & in sexy RialHeim Ceramics and her The Secret Supper Club, where she will be sharing bi-monthly tips, recipes, nutrition news and health products: http://www.yogakitchen.co.za/secret-supper-club/

Lunch + Dinner Recipes, Soup, Wellness + Nutrition

The Yoga Kitchen’s Top Immune Boosting Foods Fight off cold's and flu this winter with these foods.

3rd April 2017

Winter is approaching, and I am looking forward to making cozy fires and cooking, nourishing warming meals, unfortunately we can all also assume that our immunity will be challenged and tested in the next few months. Here are my top cold & flu fighting foods to strengthen your immune system.

Foods Rich in Vitamin A: Vitamin A protects our body against infections, and keeps our skin healthy, you may not think of your skin being part of your immune system. But this crucial organ, covering an impressive 16 square feet, serves as a first-line of defense against bacteria and viruses. To stay strong and healthy, your skin needs vitamin A.

Foods abundant in Vitamin A are orange fleshed sweet potatoes (the Jewel variety), carrots, watercress, mangoes, pumpkins/ squash, cabbage, tomatoes and broccoli

Zinc is essential for good immune health; it helps fight infections and is important for many other functions in the body as well as keeping cold sores at bay. Foods rich in Zinc, dry split peas, non GMO peanuts, almonds, are Oysters,

Mushrooms, especially Shiitake & Reishi mushrooms has powerful anti-viral and anti-fungal properties that can help prevent and treat the common cold and candida infections.

Broccoli and Spinach are powerhouses of vitamin A, C and E, the trick is to cook both as little as possible, lightly steam or stir-fry it, add it too soups or stew right at the end, or eat it raw in salads.

Foods rich in Vitamin C – no surprises here, we all know how important Vitamin C is for our immune health, Red Pepper is exceptionally high in vitamin C, and a great immune boosting snack idea is to eat an especially garlicky homemade hummus paired with organic carrot & red pepper ‘sticks’. Citrus is also an excellent source of vitamin C, start your day with the juice of 1 lemon into a large glass of boiled, then cooled water, not only will this add a healthy dose of vitamin C into your body, but it’s also an effective way to assist in creating a more alkaline environment.

Chicken blocks the migration of inflammatory white cells—an important finding, because cold symptoms are a response to the cells’ accumulation in the bronchial tubes. The amino acid cysteine, released from chicken during cooking, chemically resembles the bronchitis drug acetylcysteine, which may explain the results. The soup’s salty broth keeps mucus thin the same way cough medicines do. Added spices, such as garlic and onions, can increase soup’s immune-boosting power.

Garlic: This potent onion relative contains the active ingredient allicin, which fights infection and bacteria. British researchers gave 146 people either a placebo or a garlic extract for 12 weeks; the garlic takers were two-thirds less likely to catch a cold.

Barley & Oats: These grains contain beta-glucan, a type of fibre with antimicrobial and antioxidant capabilities reported to be more potent than Echinacea. Beta -glucan boosts immunity, and speeds wound healing.

Why not create some recipes that include as many of the above immune boosting foods as possible, below is my version of an immune boosting chicken soup that will also be an excellent cold & flu remedy meal for those who have succumbed to the sniffles.

Immune Boosting Chicken Soup with Sweet Potato, Barley & Garlic

Serves 4 – 6 portions

Ingredients:

  • 2 brown onions, finely chopped
  • 5 cloves of fresh garlic, finely grated or crushed
  • 1 teaspoon of turmeric
  • 2 sprigs of thyme
  • 6 skinless chicken thighs (only choose birds free from growth hormones and antibiotic treatment)
  • 5 liters of filtered water
  • 2 bay leaves
  • 2 cups of finely shredded baby spinach
  • 2 medium jewel sweet potatoes, peeled and then grated
  • ½ cup of dry pearled barley
  • A dash of cream or coconut cream (approx. 50 ml)
  • Pink salt to taste

Instructions:

  • Saute the onion in some coconut oil or grass fed butter until translucent, then add the chicken pieces and brown them evenly, seasoning them with salt.
  • Once the chicken pieces are browned, add the turmeric, garlic, bay leaves & thyme.
  • Next add the liquid; seasoning with some more salt and cover with the lid of the pot, then turn the heat down to a slow simmer for approximately 1 hour.
  • When the soup has been cooking for an hour, remove the chicken pieces, de-boning them, putting the meat aside, and adding the larger bones back to the pot, then add the barley, sweet potato and cook for another 45 minutes on low heat.
  • When the soup has cooked for another 45 minutes, remove the bones, add the spinach and chicken pieces (you can chop it it into smaller pieces before adding them back to the pot). Let it all simmer together for another 15 minutes and then serve with a drizzle of olive oil.

To download my ’14 Day Immune Booster Plan’ click on the link below:

The Yoga Kitchen’s Products

In dedication to your radiant health,

Marlien x

Wellness + Nutrition

Feel Like a “FOODporn” star || Marlien Wright || The Yoga Kitchen

22nd February 2017

As I approach 40 (it’s a slippery slope, but I can feel the wind in my hair). I have learned that feeling good about yourself has nothing to do with clothes, make-up, money, age etc.

It is about feeling strong and healthy, and once that happens your confidence goes to the next level, and that is what feeling sexy and good about yourself is all about.

In order to get to the ‘strong and healthy’ you, there are no shortcuts, you have to consciously choose healthy food and exercise over their unhealthy counterparts, and it has to happen consistently. But how do we make those changes to our diet that will get us there, often the mere thought of change is terrifying and exhausting.

The art of eating well is a well-documented, and a much discussed subject, yet we all seem to struggle with implementing a healthy lifestyle despite the wealth of information available to us on the subject.

There are perhaps just too many schools of thought when it comes to the ultimate ‘diet’, it’s not only confusing, but makes us feel inadequate and overwhelmed.

What is the ultimate ‘diet’? The answer to that lies not in this article, but in your own inherent body-intelligence, willingness to listen and learn from our body’s messages and equally depends on your lifestyle, blood type and many other factors.

My belief is that every individual has a unique optimal diet that can only be determined through conscious eating and living, but often this journey to your own unique and sustainable lifestyle diet can be intimidating and confusing.

With guidance and support, we do much better to start, and stay on our personal path to your best health and that is where the real value of a Personalised Reboot lies.

Not only will your unique lifestyle be taken into consideration, but also your health issues, goals and food preferences, in order to make it as easy as possible to stick to your plan. You also receive daily support and encouragement, especially when you have fallen off the wagon. Often we are about to break through the mental and habit barrier, but when we are struggling at it alone we give up before we get to the other side. With support and encouragement it is so much easier to keep going.

Once you have embarked on a journey to your best health with support and guidance, a subtle shift happens, it becomes easy and sustainable to make daily choices that will promote your own personal recipe to radiant health.

My mission is to be a partner in that journey, and to witness that beautiful, and very rewarding leap my clients make to glowing health.  Sign up now for your Personalised Yoga Kitchen Reboot and become a food-porn-star in 2017

 

Thank you for reading.

In dedication to your radiant health,

Marlien 

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21 DAY PERSONALISED REBOOT PLAN

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