Chocolate walnut smoothie

I am thinking... What better way to start the week than with chocolate? And what if this delicious breakfast also contained some delicious nutrients that are oh so good for you?

I am going to keep this short and sweet.

It has been my go to smoothie during this crazy busy week, takes 1 minute to make and it's like having chocolate ice cream for breakfast. You're welcome.

Maybe keep it in mind for mornings when it is not 2 degrees outside ( she thinks.. Shivering while waiting for her train..).

In addition to pure cacao powder with its antioxidant goodness and magnesium burst to help your nervous system work efficiently, you get healthy fats from walnuts and avocado ( you will not taste it, but it'll make your smoothie super creamy...), a hit of potassium from banana, sweetness and a hand to keep your energy levels steady thanks to cinnamon, and some protein deliciousness from almond butter ( and again, walnuts). Oh, I forgot your 1 of 5 a day with spinach ( my favourite to add to

smoothies as there is no taste).

So what are you waiting for?

Ingredients (serves 1)

1 frozen banana chopped

1 handful spinach

1 tbsp almond butter

1 handful walnuts

2tsp cinnamon

1tbsp protein powder (optional, I use Pulsin' Brown Rice protein)

1tsp vanilla extract

Half ripe avocado

1cup almond milk ( or any other plant milk) 

Pop in your blender and whizz it up!

Top with crushed walnuts if you wish...x

Now grab a spoon and enjoy...

Happy Monday!

Xxx

Foodolina

Salted Caramel Chocolates

On Saturday, I attended a seminar on nutrition for fertility organised by a wonderful and incredibly knowledgeable nutritional therapist called Belinda Blake. She runs these workshops called Fabulous Foods, focusing on which foods can help for different conditions.
Each time the focus is on a different topic and on this occasion the subject was fertility. Throughout the seminar Belinda suggested delicious recipes made with specific foods that would help women looking to conceive, and each delegate got a sample to taste. Oh boy... There were smoothies, beetroot fish cakes, asparagus hummus and much more. However, this post popped into my head towards the last part of the seminar, the one dealing with libido. You heard me.. And since Valentine's Day is around the corner, I thought you MIGHT be interested in her recipe for Salted Caramel Chocolates. These mouthwatering bites contain magnesium, a mineral that many people seem to be depleted in and can help the body to  produce energy but also helps the nervous system to function efficiently.   

And.. They happen to also have Maca powder in them, Maca is a Peruvian root which, in addition to help the body deal with stressors, is also thought to have an aphrodisiac effect. Just saying..

So here it is.. 

Makes 12 

Ingredients for the chocolate:

70g cacao butter

60g coconut oil

Pinch of Hymalaian pinch rock salt

85g pure maple syrup or Sweet Freedom

65g Cocoa Powder

For the salted caramel centre:

8 fresh mediocre dates pitted 

2 tbsp almond butter

2 tbsp pure maple syrup or Sweet  Freedom

1tsp Maca powder

Pinch of Himalayan pink rock salt 

To make the chocolate:

Bring a small pan of water to the boil and then take off the heat. 

Place the cacao butter, coconut oil and salt una. Heatproof bowl and place in top of the pan of steaming water, stirring occasionally until fully melted.

Once melted, remove the bowl from the heat and stir in the remaining ingredients.

To make the salted caramel centre: 

Place all the ingredients in a food processor until you have a smooth caramel.

To assemble:

Line a mini muffin tin with sweet paper cases.

Drop a spoonful of the raw chocolate into the bottom of each case and then place in the freezer for 5-10 minutes to set.

When firm to the touch, remove from the freezer and drop a teaspoonful of salted caramel into each cup, smoothing down where needed.

Lastly, spoon or pour the remaining raw chocolate into each cup, ensuring the caramel is covered.

Return to the fridge to set.

Happy Valentine's Day to all of you..

Love,

Xxx

Foodolina

PS: The next Fabulous Foods events with Belinda are taking place at Institute of Optimum Nutrition (click on the link and call the institute on 020 8614 7800 to book your place) in Richmond, and here are the date for you all:

5th March 2016: Women's Health- The Menopause and Beyond
2nd April 2016:  Digestive Health
11th June 2016:  Pregnancy and Weaning

Should you want to have a one to one consultation with her instead, you can email her at: blakenutrition@googlemail.com

WOKIT baby, WOKIT!

This is a place I discovered just before Christmas, my flatmate Patch swore to me I would have loved it and boy, was he right.

I as a little sceptical on my way there, Patch said they did stir-fries and I thought it would just be another Wagamama.. I was wrong.

Wokit is just in front of Borough Market, it's cosy and colourful inside. Just a couple of regular tables at the back, and two high ones with tall stools just next to the cooking area. And that's the great thing, you can see everything that's happening, it's all out there, right in front of your eyes for you to take  in: the fresh ingredients you can choose from, and the fabulous smells from the different types of dishes being sautéed just next to your table.

They have anything you might need, gluten free noodles, vegan options such as tofu if that's what you want. If not, then you can add some delicious salmon, beef, duck, pork and chicken...

But what I loved the most were the noodles, oh wow the noodles! I was looking for a gluten free option and decided to try the buckwheat and sweet potato noodles. Absolutely incredible, trust me, light and tasty.The stir fry comes with a mix of vegetables ( carrot, garlic, ginger, beansprouts, cabbage and spring onions) to which you can add some extra one from their menu. You add your source of protein,  I chose salmon, and a miso coriander dressing. Yes, you also choose your dressing people! You create a stir fry that is perfectly tailored just for you.

The prices are affordable and the portion is large. I couldn't finish mine, but Patch was very happy to finish it for me. Kind man.

Take a look at their menu and start drooling. Then get yourselves down there and enjoy every single bite, you'll be back for more. I know I will.

This is where you are headed:

Borough Market

3 Stoney Street

London, SE1 9AA

Tel: 0207 74032111

Happy Monday!

xxx

Love,

Foodolina

FOODOLINA'S MONDAYS ARE HERE!!!

Yes, my detox journey has come to an end. However, the lovely feedback and reaction I got from many of you, has made me decide to have a weekly post.

Monday is a day not loved by many, the week starts again and it takes a little more effort to get going... So I am starting Foodolina Mondays! That's right!

Every Monday a new post, be it a new recipe or a review about a delicious food spot in town you might want to try,. Who knows? Something for you to read on the journey to work, or back from it.

If you have any requests, feel free to comment here on the blog, or Instagram or on my Foodolina Facebook page.
All the links are on the main Foodolina Blog's page.

And with this I leave you to your lovely evening... See you Monday!

Love,

xxx

Foodolina

MY FIRST DETOX, DAY 9: bye bye detox..

So this is where it all ends for me, on the night of day 9 of my first ever detox journey.
As I wrote in my previous post, it's not easy for me to give up on something.
Thankfully though, I have been lucky enough to have an honest chat with Louise, a sweet and incredibly knowledgeable nutritional therapist from NutriAdvanced.
As soon as she read on the detox Facebook group that I was really struggling, she contacted me immediately to assess the situation. And together, we agreed that it was time for me to stop. So from tomorrow no more supplements from the programme, and I will be reintroducing one of the foods that were not allowed, such as eggs, every couple of days. This will allow my body to adjust and give me the chance to notice any potential reactions. Slowly and easy.

Only a handful of participants in this program did not have positive results by the end. But as I said before, everybody is different. And also, yes, I am repeating this again, this is why it is so important to be supervised by a professional practitioner: so you can have the support and guidance you need throughout the programme, whatever the final outcome might be.

Unfortunately I experienced noticeable bloating, worsening of skin and increased forgetfulness, in addition to a change in mood. And not for the better. I am generally the happiest, bubbliest of people and trust me, these three past liquid days especially..You did not want cross me. It did not feel like me. And unexpectedly, the first day of liquid only, when I stood in front of the mirror with a bloated belly that looked like I was 3 months pregnant, a thought jumped into my mind which I had not experienced for many years, since I had eating issues as a teenager. "I look fat".

I am not sure how that happened. Everyone that knows me will tell you that I love to eat, I truly enjoy it. And I do not eat like a bird. The opposite. I do not overdo it (except maybe at Christmas, and a little at Easter and ok...a couple of days when I fo back to Italy in summer...hihi..) but I will finish whatever is my plate. I love vegetables, fish, meat, fruits and I also have dessert. I think of it as an 80:20 balance, you know? Eating fresh and nutritious food makes me feel great and I like that, but I also do not deny myself a dessert if on the weekend I am at a street food market and something catches my eye, or if I am with friends and we want to have ice cream. Without guilt. Because life is too short not to enjoy your desserts.

So, that toxic thought might have been a combination of mental stress which as I mentioned before, has not made me think clearly, and too much sudden bloating. I am not sure. Nevertheless, I will be having a chat with another nutritionist at Nutriadvanced who specialises in eating disorders, just to check if she can give me a clearer explanation. I want to be able to know myself as best as I can, if I want to be able to help people at the best of my capabilities.

Back to the programme: this experience has taught me so much. And I am not only talking about the science behind detoxification. But I know how much attention I am going to pay to my clients' lifestyle, health and emotional history before deciding which kind of detox could be the best approach for them. If detoxifying should indeed be what they need.

Would they benefit more from just a cleaner diet? Could they also add a few helpful supplements? Can they go through the whole programme? Would then enjoy it, or would it add additional stress to their current lifestyle? Different people respond to stress in different ways, so it would all depend on the type of person sitting in front of me. The time when that will happen is getting closer and closer, only a few months to go and it's both scary and very, very exciting.

Learning more about myself and the type of practitioner I want be? I couldn't have asked for more.

And I would like to close the detox posts on high..With a delicious smoothie recipes tried out this morning!

SMOOTH MANGO, SPINACH & STRAWBERRY SMOOTHIE (don't knock it till you tried it..)

1 chopped frozen mango

2 organic strawberries

1 bug handful of spinach

1 tbsp almond butter

1/2 avocado

1 tbsp protein powder ( optional)

2 tsp cinnamon

1tsp vanilla extract

1 small handful mint

Unsweetened almond milk

1 tbsp ground flaxseeds ( optional. If you use them make sure you drink the smoothie straight away otherwise it becomes too gelatinous.)

Pop everything in the blender and whizz it up.

Enjoy with a spoon...

Love,

xxx

Foodolina

PS: For any of you who have been following this Blog, not sure why I did not let you know before..Sorry..
I am telling you now, if you have ever thought about seeing a nutritional therapist for any kind of issue you might be experiencing such as low energy, skin problems, weight loss or whatever it might be..Feel free to contact the training clinic at ION (the Institute of Optimum Nutrition), and you could book two or three sessions with a third year student (under the supervision of an experienced and qualified nutritional therapist), at a much lower fee that you would with a qualified one.

Two sessions are £40 and 3 are £55. They are currently looking for clients for the months of February and March. I am not entirely sure how many places are left, so if you want to book or just know more, feel free to call the  teaching clinic on:  020 86147822 or email training.clinic@ion.ac.uk

And yes, you can tell them you heard it from Valentina, I am a third year student too :)

MY FIRST DETOX, Day 8: enough is enough. Getting back to happy.

Today is my last day of liquid detox, and solid foods are back in for tomorrow, my last week of the 14 days!!! I cannot express how happy this makes me feel. I have not stopped thinking about food all day today. Do not get me wrong, I love soups and smoothie but boy have I had enough for a while.

Smoothies are always a good option for breakfast though , especially if you are running late.

Like I was this morning... So thank you Nutribullet!

Unfortunately, nothing else to report today. Lots of running around, one smoothie, two soups and my metabolic food shakes. 

Will try and get another soup tonight on the way back from the theatre... Hopefully my stomach won't be rumbling during the show :)

UPDATE at 9.13pm on the train back home..

I can't stop smiling. I have a hot delicious roasted chicken in my shopping bag and I cannot stop smiling! The girl at the counter actually asked if I was in love, I replied: much better! I am having solid foods again after a 3 day liquid detox! She said she had never seen someone so happy to buy a chicken. She had obviously never done 3 days of liquids only.

I am stopping this 4 hours early but enough is enough, for me the one more soup or smoothie tonight would not have made a difference. After these three days three different girls on Facebook raved about how wonderful and glowing they felt and looked, but for me, for my body and mind, it did not work. 

I felt worse physically and mentally. Not to mention I was turning into an angry bitch. That it is not me.

However I am happy to go back on the regular detox plan filled with delicious vegetables, proteins and fruits. Very very happy with that.

Detox can be good but learn to listen to your body I say. I was pushing even if I felt horrible just because I admit I can be stubborn and I do not like to quit. Anything.

I have previously stayed in abusive relationships or depressing unfulfilling jobs because I did not want to give up.

But it's not about giving up.It's about being strong enough to do what is best for you your body and your mind.

After all isn't that what nutrional therapy is all about? Feeling your healthiest and happiest with the help of the right kinds of food, active lifestyle and positive attitude?

At least that's what I think. And that is how I am going to help my clients starting from this summer, helping them feel happy and healthy, while enjoying all the right kinds of foods that are just right for them.

I am finishing this post now at 10.15pm, with a happy tummy, zero guilt and smile on my face. 

What more can I ask for?

I hope you all have a lovely night.

Xxx

Foodolina

MY FIRST DETOX, DAY 7: fighting the opposition.

What I learnt today: liquid detox and a weekend filled with lectures do not go hand in hand.

Also, my friends are not currently happy with my liquid days detox and think I should stop. I explained the liquid days are only 3 out of 14, but they stopped listening when my hands could not stop shaking before lunchtime. A little sugar drop... Not to worry, it all went back to normal after I had one soup from Planet Organic, plus other 3 containers of my homemade pea soup. Summary of my lunch= 4 soups.

Hands stopped shaking and I kept drinking water till the end of my lectures at 5.30pm when I was really glad to have my metabolic foods shake. Actually my brain kind of turned itself off around 5pm,  so I had to ask about a million questions as I couldn't really understand any concept about the statics bit we were doing.

As for tonight, I have bought a soup at Planet Organic as I cannot be asked to cook one and I finished all the ones I  had made. I normally avoid any shop bought soup as it tends to give me a bit of acidity, we'll see how this one goes down.

I am not enjoying this 3 liquid days to be honest, it is tough, I am not feeling any better and actually my friends said I do not look too good and actually skinnier.. i am hoping these results will change once I go back to solid foods, and hey, what do you know, by the end of the 14 days I might be actually be glowing! A whole new woman. We'll see. 

I am finding really interesting though how the same detox is affecting in a different way everyone who is taking part in it, some women feel great and loved the liquid days, others not so much. It really strengthens the concept of what is called biochemical individuality, which talks about how every single person is biochemically different and therefore will thrive with different types of foods/lifestyle to someone else. Detox is the same. I am currently thinking that It can be a useful tool to give a break to your liver and pancreas, however the type of the detox and for how long really needs to be tailored to the specific individual. That it exactly why I am so excited about becoming a nutritional therapist in a few months: not one client is the same, everyone will have his own specific protocol to help them get back to their healthiest and happiest. 

The idea of being able to help feel this way makes me feel really happy.

I hope you all had a great weekend and enjoyed a Sunday Roast for me too.

love, 

Foodolina