YOUR HEALTH
YOUR HEALTH

EVERYDAY LIVING

GENERAL RECOMMENDATIONS

YOUR LIFESTYLE

COMMON AILMENTS

RECIPES

CONSULTATIONS







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EVERYDAY LIVING

We all have lifestyle demands & restrictions which limit how much extra we can do. The simplest way to introduce the superfoods is through drinks. You can add them to water, fruit smoothies or juices, warm or cold milk drinks (preferably non dairy). These can be drunk in the morning, at elevensies instead of tea/coffee & biscuits or a chocolate bar, or during your mid afternoon energy slump. Sprinkling the superfoods on your breakfast is also an easy way to get a great start to the day. Making these foods palatable is the best way to take them to start with – & they can be really tasty if you get it right. If in doubt use a smoothie recipe & add extra creamed coconut & yacon powder or syrup to ensure the right sweetness.

Each individual will have an easier method & amp;time for making & taking these foods. Find what works best for you & remember to be adaptable if your routine or needs change. You may want to use a pre-prepared smoothie & sprinkle a few superfoods in, or make a batch of juices or smoothies to last you a couple of days.


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GENERAL RECOMMENDATIONS

We have given some general guidelines to assist the body, although everybody is different, so we hope that each individual may use these as a starting point:

  • 1 litre clean fresh water per 4 stone of body weight daily as a minimum intake

  • Omit cooking with all unsaturated fats

  • Introduce sea vegetables & condiments daily

  • Increase raw & living foods to 50% of your daily diet, if digestion allows

  • Pre-soak all nuts & seeds before use to assist with enzyme absorption

  • Limit nuts to one handful daily

  • Support Intestinal & cellular function by limiting/omitting alcohol, nicotine & sugar intake

  • Support blood sugar balance by substituting low gi alternatives to sugar and artificial sweeteners

  • Limit over processed crops, refined foods & artificial substances & chemical intake

  • Where possible eat smaller amounts frequently and not too late at night

  • Check out your tolerance to dairy & wheat to see if these foods are taking all your energy

  • Find alternatives to daily foods that you rely on so that you do not feel that you are going without and then end up craving, bingeing or substituting something worse

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LIFESTYLE

Our lifestyle demands are ever increasing, and maintaining everyday balance is ongoing. Stress impacts us to varying degrees. Some foods will stress us more than others, as will environmental factors, alcohol & chemical intake. Lifestyle choices, emotional & mental strains, social, family or work pressures all also make their mark. With a programme of balanced nutrients & micronutrients, alongside our everyday choices & frame of mind, we are able to create a more balanced approach to daily life. The changes we make must be realistic & manageable in order to sustain them on an ongoing basis, rather than creating further stress.


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COMMON AILMENTS

You may need help with one or more of the following. These are the most common symptoms or issues that we have enquiries about, & here is what we usually suggest. Most of the superfoods will have general knock on effects to all areas of health & well being, so we have been general in our guidelines:

WEIGHT LOSS

  • Spirulina & Chlorella help to sustain the body over long periods of time
  • Seagreens & Maca help to provide trace mineral & micronutrients to build the nutritional load & absorption
  • Barleygrass & Wheatgrass have a vast nutritional profile to enhance your intake & range of vitamins & minerals

    • BOOSTING IMMUNITY

    There are many simple ways to boost the immune system, most of them taste great & are easy to use:

  • Camu Camu is the highest known natural source of Vitamin C with high bioflavanoids to ensure maximum absorption
  • Wolfberries have been used for centuries to maintain health & well being
  • Olive leaves have a profound effect on the immune system in a gentle way
  • Our PuriTee is gentle but powerful blend which works as an adaptogen where the body needs it most
  • Wheatgrass’ impact is world renowned for good reason
  • Graviola is known for it’s deep impact on the immune system. This we would suggest taking in very small doses
  • Seagreens are a good daily support, great for maintaining & rebalancing good health, particularly after/during medical forms of treament

    • BALANCING HORMONES OR LIBIDO

  • Maca is renowned for it’s deep impact on the endocrine functions. Whether this be menopausal symptoms, libido issues, post childbirth, fertility, adolescent changes or growth periods in children
  • Suma is also well known support in this area
  • Wolfberries have been used for centuries in Mongolia, Tibet & China as an aid for sexual function
  • Cacao has a reputation as an aphrodisiac



    • ENERGY & STAMINA

    There are many causes of these symptoms. Working on hydration, blood sugar balancing, detoxing will all support this area. Limiting foods which may aggravate hte intestines will also help a lot.
  • Bee pollen is known for it’s impact on energy, but don’t take it if you need to sit still & concentrate, more if you are busy or active
  • Maca has a tendency to give you an internal strength when you just need that little bit extra for mental, physical or emotional challenges
  • Spirulina will give a more sustained physical energy Chlorella is more yin in it’s impact so will sustain you on a deeper internal level
  • Cacao is a stimulant so will increase energy & brain power – it may also affect sleep
  • Wheatgrass will give you energy (perhaps after a mini detox depending upon your system)
  • Barleygrass is a more gentle in impact than wheatgrass, more balancing in effect
  • Wolfberries, everybody’s favourites offer a sustaining & nourishing energy boost

    • INTESTINAL SUPPORT

    Any thing green will help the intestines, as it will directly impact the liver & elimination as well as the alkaline balance in the intestines. Alkalinity is essential for healthy intestinal function.
  • Barleygrass is a gentle & soothing starter
  • Wheatgrass is more invigorating in this area
  • Yacon will assist the balance of microflora, essential to a healthy gut

    • WEIGHT & FITNESS TRAINING

    High protein superfoods will help to build healthy muscle tissue mass without the risk of chemical or hormonal load from chemical supplements or vast intakes of meat. These superfoods include:
  • wheatgrass, barleygrass
  • chlorella, spirulina
  • maca, bee pollen
  • hemp protein & hemp seeds

    • VEGAN OR VEGETARIAN

    All our foods are ideal to support a vegetarian diet. With often higher protein content than meats & fish these are a great addition to maximise energy & health whilst supporting the body nutritionally. Bee Pollen is not strictly a vegan food although we know many vegans who take it for it’s full nutritional profile.

  • chlorella, spirulina
  • wild seaweed, seagreens
  • wolfberries
  • maca, bee pollen
  • wheatgrass, barleygrass



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    RECIPES

    All our recipes are suggested as guidelines for integrating the superfoods. Please feel free according to seasonal availability, what ingredients you have to hand, and which flavours and superfoods work best for you to adapt and change the ingredients. Get creative & let us know if you come up with something excellent – we may even put it on our site (with a mention of course)!

    RAW CHOCOLATE CACAO

    I have had great feedback from this recipe & it’s really the easiest place to start when you exploring the use of Raw Cacao. I prefer to use the beans or nibs in recipes as it is less processed, & the cocoa butter keeps it more stable.



  • Combine equal amounts of raw cacao, nuts or seeds (pre-soaked if possible) & dates in a blender.
  • Sweeten with agave or yacon syrup instead of dates if sensitive to fruit sugars or for a low GI option.
  • Add cinnamon, creamed coconut or vanilla to taste.
  • Chill before moulding for ease of handling.
  • Press into balls or into a tray and cut into required bars/bite size pieces.
  • For smoother chocolates blend the cacao & nuts fine to start, or use powdered cacao (it has a slightly stronger taste so you will need less).
  • Will keep in the fridge for 2-3 days or up to two weeks if the nuts or seeds have been pre soaked & dehydrated.

    • RAW CHOCOLATE BANANA SMOOTHIE

    This was my starting point in using the superfoods, it tends to keep me going until mid afternoon or sustains my energy during my afternoon cravings leaving me in need of only a very light supper. It’s great after (or before) a workout or training session when I add use hemp protein, maca, wolfberries & chlorella for extra protein. Best to drink fresh but it can stay in the fridge for a couple of days – so may be worth doing a batch (although best to add superfoods when you are about to drink it & avoid whizzing them up too much as the extra processing will deplete their energy force).

  • 1 banana
  • 2 tbs ground cacao
  • 1 heaped tsp carob powder,
  • 200-250ml rice milk/almond milk/coconut milk/hemp milk
  • Grating of coconut – fresh or bar
  • Cinnamon, nutmeg or vanilla to taste.

    • Optional extras – berries, papaya, 1 tsp maca, up to 1 tbs bee pollen, 1 tbs wolfberries, pre-soaked nuts or seeds, 1 tsp dehulled hemp seeds, 1 tsp nut or seed butter, sprouted flax seeds, living sprouts (alfalfa).

    RAW ENERGY BALLS

    This simple and quick recipe will take 5-10 mins from start to finish. The energy balls can be taken to work, put in lunch boxes, thrown into smoothies, crumbled on cereals, desserts, ice creams or banana splits. They can be eaten as a mid morning or mid afternoon satisfying snack or served up to tempt dubious and cynical partners, colleagues, children, families or friends. They can even be made with a savoury take if you feel like getting more adventurous (using miso, sesame seeds, seagreens etc).

  • Equal amounts of dessicated coconut & ground almonds (approx ¾ cup of each)
  • 1-2 tbsp dehulled hemp seeds
  • 4-5 tbsp of agave or yacon syrup to sweeten & bind (you can also use dried fruits such as apricots, dates, raisins)
  • ½ to 1 tsp of any one to three of the following – maca, barleygrass, camu camu, wheatgrass, hemp protein, bee pollen, yacon powder, spirulina or chlorella
  • Optional extras vanilla, cinnamon, yacon powder, lucuma, carob powder wildcrafted or caramel, coconut butter, soya lecithin, quinoa flakes or oat flakes

    • Getting the flavours right will be a case of trial and error. Start with simple combinations such as barleygrass & maca, wheatgrass & camu camu, cacao powder & carob, spirulina, hemp protein & yacon powder

    Once you have mixed the dry ingredients then add the dried fruit/syrups & mix with a spoon. Bind with your hands into balls or press into a shallow tray. Add more syrup or dried fruits if you need help with the binding. Refrigerating the mixture may assist in getting the right consistency to form into shapes



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    CONSULTATIONS

    We offer a range of Consultations from Natural Nutrition, Raw Foods, Superfood Integration, Touch For Health, Body Stress Release, Natural Mineral Make Up & Image. Please contact us directly for more information on 020 8788 9081 or info@rawintent.com


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