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How To Eat Raw Food, Raw Chocolate

Posted on: by Susannah

 EAT – DRINK – TAKE – MAKE

 

Raw Food Recipes

At Susannah Makram Clinics naturopathic nutrition means care of our whole body. Naturopathic Portfolio:- this might include healthy dinner recipes; gluten free recipes; in the MAKE section. Raw food or raw cacao might be indicated. London Naturopathy and naturopathic nutrition works in our modern lifestyle – and international naturopathic portfolios are made for the business traveller. But it’s got to be practical in modern, busy, stressful lifestyle.

Cacao comes in many forms; powder, butter, nibs and paste, making it an extremely versatile superfood that can be enjoyed in a number of ways:

  • Blend raw cacao powder into smoothies and shakes
  • Make your own delicious hot chocolate using raw cacao powder, coconut sugar, vanilla                                                                   & dairy free milk
  • Add to dairy free milk for a home-made chocolate milkshake
  • Add cacao powder to cereal or yoghurt
  • Sprinkle cacao nibs over fruit salads, desserts, or add to trail mix

Raw Food Diet

A raw food diet might be adventurous. A partially raw food diet my also sound impractical. You may be curious about what food you can eat on a raw food diet. All EAT & DRINK sample menu options as easy to stick to. If you think it is impossible, you might be surprised to hear that any one small change – as long as it is the right change – makes a huge difference. You may get to include raw cacao so let’s find out why and what it is exactly.

Raw Cacao Powder

Susannah recommends raw chocolate bars sweetened with xylitol – for a safe sweet treat or for those with or following:

Gluten free

Gluten free

Low carb diets

Sugar free diets
Insulin resistance
Type 2 Diabetes
Genetic Predisposition to slower Carbohydrate metabolism
Metabolic Balance

 

The Naturopathic Portfolio is not a diet nor is it a general guide for weight loss or nutrition for fertility or for food for skin and hair health concerns. Nor is it a cure for chronic fatigue. YOUR Naturopathic portfolio is designed as a result of your consultation with Susannah.

Your portfolio is your healthy weight loss lifestyle and personal nutrition to optimise your health and give you your energy back. These include hormonal imbalance, fertility concerns or unexplained infertility, hair and skin health concerns and chronic fatigue.

RAW FOOD & ITS HEALTH IMPLICATIONS ON YOUR GUT MICROBIOME    [tweetthis hidden_hashtags=”#guthealth”]#RawFood & its #health implications on your gut #microbiome[/tweetthis]

 Fermented Foods Have Increased Nutritional Value In Direct Comparison To The Same Raw Food – Pre-Fermentation

eg. sauerkraut and cabbage

According to researchers at Cornell University, levels of antioxidants and vitamin C in sauerkraut range from 57 to 695 mg—with raw, fermented red cabbage having the highest levels of vitamin C, hitting almost 700 mg per cup.

EAT – DRINK – TAKE – MAKE

 3.5 ounces (100 grams) of raw sauerkraut has:

Raw Food Diet

Raw Food Diet

1.5mg Iron
48mg Calcium
.9mg Protein
4.3g Carbohydrates
.21mg Vitamin B6
1.5mg Vitamin K
.17mg Niacin
.03 mg Folic Acid

3.5 ounces (100 grams white cabbage raw) has:
27 Calories
0.5 mg Iron
25 mg Calcium
1.5g Protein
3.6g Carbohydrates
.04mg Niacin
.11g B6
0g Folic Acid

Fast fact -> Did you know that the body also rapidly uses up available vitamin C during infection or stress, suggesting that it plays a critical role in immune system health?

 

 Fermented Foods Are More Digestible & Safer To Eat Than Many Raw Foods

eg. sauerkraut and cabbage – sources of probiotic and prebiotic – dairy free, raw, vegan food, respectively,

Recipe Sauerkraut

SINGLE JAR SAUERKRAUT RECIPE

Cabbage – 1 small to medium – approx 2 ounces
1 Tablespoon medium grain sea salt or non-iodised salt
1 Teaspoon caraway seeds, juniper berries (optional)

  1. Cut the cabbage in half. Cut out the thick core and stem end and compost or discard them.Thinly slice the cabbage into shreds or small pieces (think coleslaw)
  2. Loosely pack the sliced cabbage into a clean, wide mouth glass jars, sprinkling in the salt as well as the caraway seeds and juniper berries (if using) as you fill the jars. It is not necessary to sterilise the jars for lacto-fermented foods. the jars do have to be pristine clean, however. Pack the cabbage, salt and spices down firmly as you add them to the jar. Once the jar is almost full, loosely cover it and let it sit for 2 to 4 hours. During this time the salt should draw enough juice out of the cabbage to completely cover the solid food. If it doesn’t, top the kraut off with a brine made of 1 teaspoon non-iodised salt dissolved in 1 pint filtered or non-chlorinated water.
  3. Pour the salt brine, if necessary, over the cabbage and spices. Gently press down on the cabbage and spices to release any air bubbles and to submerge them in the brine. Cover the jar loosely with a lid. Place the jar on a plate to catch any overflow that may happen once active fermentation gets going. Leave the jars at room temperature for 3 days. During this time, remove the covers at least once a day and check to see that the vegetables are still submerged in the brine (add additional salt brine if necessary). You should start to see some bubbles on top – a sign that fermentation is underway.
  4. By the end of the 3 days, the sauerkraut should have a clean, lightly sour smell and taste. Put the jars in the refrigerator (no need to put plates under them at this stage). Wait at least 5 more days for the flavor of your sauerkraut to develop. This recipe also works well with red cabbage.

Fermented Vegetables – Why? Tangy tasting, mineral rich, nutritionally dense, gut healing to name a few…

Lacto-fermentation is the process that produces traditional dill pickles, kimchi and sauerkraut.

Lactic acid is a natural preservative that inhibits the growth of harmful bacteria.

The “lacto” portion of the term refers to a specific species of bacteria, namely Lactobacillus. Various strains of these bacteria are present on the surface of all plants, especially those growing close to the ground, and are also common to the gastrointestinal tracts, mouths, and vaginas of humans and other animal species.

Lactobacillus bacteria have the ability to convert sugars into lactic acid. The Lactobacillus strain is so named because it was first studied in milk ferments. These bacteria readily use lactose or other sugars and convert them quickly and easily to lactic acid. However, lacto-fermentation does not necessarily need to involve dairy products.

How to eat healthy take out

Posted on: by Susannah

How to eat healthy take out

How to eat healthy take out in London. As well as London most healthy food names are in Denmark. If you enjoy a healthy lunch for takeout we proved all the hacks for all the dietary requirements here. If we’re missing yours ask us for it here. 

So, here’s the the round up! How to eat healthy takeout for lunch. lunch ideas in the city of London are easy! Here are options from Susannah to your PA. For gluten free or dairy free; meat free; low cal or paleo –we’re here! No time to look at nutrition labels. We do it for you! READ ON….

Healthy Lunch London City

Corporate wellness doesn’t account for feeling a little overweight, tired , bloated and looking like it.  Reach YOUR performance peak. HOW?
Nutrition makes up for 80% of lifestyle changes impacting our health & wellbeing. 
What’s your health story ? Are you susceptible to back pain?

healthy lunch London

how to eat healthy takeout

EAT DRINK TAKE MAKE

We always read the fine print. Susannah reads the label so you do not have to. We don’t live in a spa – although, that’s a nice thought isn’t it?

Healthy Lunch London City. Regular updates, menus change! Contact us pr@susannahmakram.com

The Ultimate Guide: healthy lunch London City – top 4 nutritious lunch items to grab across the road

It’s a jungle of chains out there. Take a first step.

Is your digestive system overworked? Nutritious Beverages to give your overworked digestive system a rest 

  1. Raw Press CITRUS (Immune booster Vitamin C infusion)
  2. Imbibery Cashew Mylk (blood sugar stabiliser)
  3. Nosh Raw Smoothie Coconut, Banana & Acai Berry 250ml (anti-aging, antioxidant delivering)
  4. Press LONDON GARDEN2 (nature’s anti-inflammatory, skin food)

Want to learn more about these guys Follow us!

Healthy lunch London city – Nutritious snack foods to grab on-the-go that are Gluten Free – Vegan – Vegetarian 

Gluten free Snacks

Impossible? Think again.

  1. Raw Press Cafe Baked Sweet Potato With Herb Oil and Coconut Yoghurt
  2. Planet Organic LoveRaw Cacao and Maca Bar
  3. Good Life eatery Sport’s Bites
  4. Pret Dairy Free Coconut Yoghurt Pot
Where To Find Healthy Lunch Options in the City

Where To Find Healthy Lunch Options in the City

Nutritious lunch to grab on-the-go – Vegan & under 490 Calories 

  1. Tibits Mexican Quinoa Bowl
  2. Zizzi VEGAN Lentil ragu
  3. Pret Falafel Mezze
  4. The Good Life Eatery Warm Bowl Quinoa Baked sweet potato falafel

Nutritious lunch to grab on-the-go – Vegan, Gluten Free & under 500 Calories 

  1. Crussh Organic Medium Armenian Daal and Crussh 5 a day wheat free
  2. The Good Life Eatery Vegan Walnut Mince, Jacket Sweet Potato, Mashed Avocado, Chipotle Cashew Cream with a Mixed Green Salad
  3. Zizzi VEGAN GF pizza
  4. Daylesford Organic Rainbow taboulleh – avocado on walnut & summer squash toasts, sriracha mayonnaise, beetroot relish

Nutritious lunch to grab on-the-go – Vegetarian & under 415 Calories 

  1. EAT Chile non carne very big
  2. Raw Press cafe Baked Sweet Potatoes with Herb Butter and Coconut yoghurt with Kale Balsamic salad
  3. Crussh Free Range Egg Mayo and Mustard Cress
  4. Marks and Spencer avocado salad sandwich
Healthy Lunch London City

Healthy Lunch London City

Nutritious lunch to grab on-the-go – High Protein & under 510 Calories 
  1. Daylesford Organic Whole Body Organic Protein Bowl
  2. Wagamama Warm Chicken Salad
  3. Tossed Own Large Salad, Tuna, Egg, Spinach, Broccoli, Spring Onion, Peas, balsamic vinaigrette
  4. Itsu Mixed Sashimi

Nutritious lunch to grab on-the-go High Protein and under 350 Calories

  1. Pod Food Pod Hot and Skinny Piri Piri Chicken
  2. Core Collective Baked Salmon Fillet
  3. Itsu Salad Chicken and Avocado
  4. Crussh Zero Noodle with Ginger teriyaki Chicken

Gluten free Wraps, Salads & Sandwiches London

  1.  Joe and The Juice Sandwiches
  2.  7/8 Salads at Fait Maison 
  3. The Good Life Eatery Wrappers Delight and Juana Burrito?
  4. 5/6 Salads at L’Eto

Nothing from the corporate lunchbox is advised without consideration of individual health.  

What would YOU do if you got ENERGY back? Subscribe for the unique 4 part mini series.

 

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6 Reasons: Osteopathy, Nutrition and health

Posted on: by Susannah

Functional Osteopathy

Knightsbridge and Chelsea Osteopath Susannah helps optimise professional performance. HOW? Physical therapy techniques unique to osteopathy. Functional osteopathy treats the body as a whole.
How we move is our dynamic posture. Osteopathic techniques with a focus at Susannah Makram Clinics enhance two things: form and function.  We do this to capitalise on our body’s unique inherent strength.
We do this to optimise health. PRO-TIP: Don’t ignore warning signs.

SAFE. CLINICAL. PRACTICAL. EFFECTIVE. Does it always include functional nutrition? 

In London our modern lifestyle means chronic back pain and chronic health concerns recur. —->>>  Why?

Is it stress? What makes us tired all the time? Get stubborn belly fat, skin conditions and poor hair health?
Can  functional nutrition boost performance by a notch after osteopathy?

OSTEOPATHY, NUTRITION CONT’D

When’s the best time to have osteopathy?

“Health is more than the absence of disease. Health is about jobs and employment, education, the environment, and all of those things that go into making us healthy.”

Posture and Health

What does being healthy mean to you? Total body wellness or simply feeling balanced? Form and function. The best way to visualise these two things is via our posture. Our posture and health are interconnected.

Are you fatigued at work? Bloated or experiencing gastrointestinal symptoms of stress and anxiety? Chest pains? Feel like you cannot breath properly, you have aches in your joints? Poor posture can lead to an impairment to blood flow through the chest. This strains the blood vessels below the chest to produce a weakness in blood flow to the brain and cause fatigue (Orthostatic intolerance).

Nutrition and health

An internal chemical and hormonal imbalance sets us up for illness. One example can be seen in this study linking Low Immune Function and Intestinal Bacterial Imbalance to the Etiology of Rheumatoid Arthritis. There’s a case for diet and lifestyle alone to be a potential cause of non specific chronic lower back pain. Osteopaths look to treat the cause of pain or disease. Our training includes studying the pathophysiology of disease. Inflammation must exist for a reason. Pain, therefore, must exist for a reason. Put simply, poor posture from lower back pain or an injury we are accommodating for leads to our disrupted patterns of healthy:

(i) breathing (ii) digestion (iii) sleep (iv) responses to nutrition  (v) respones to stress

osteopathy, nutrition

osteopathy, nutrition

Osteopaths are highly competent healthcare professionals, recognised by the NHS. Osteopathy is a way of detecting, treating and preventing health problems. Osteopathy, nutrition and lifestyle change support is health optimisation. How are you feeling?

Osteopathy, Nutrition

The Missing Link In Functional Care. A clinical background in Osteopathy Matters. 6 Reasons – Osteopathy, Nutrition.

  1. Osteopathy seeks to find dysfunction. All the while we’re examining and treating the body as a whole.
  2. Using our understanding of disease pathophysiology and pain pathways are the greatest diagnostic tools of the osteopath.
  3. Correctly identify the cause or causes linked to why you are seeking nutritional therapy to begin with are the only way to deliver the correct therapy or therapy as treatment.
  4. “You can have inflammation without pain, but there is no pain without inflammation”. One cause of pain is metabolic. A type or stage of inflammation indicates a homeostatic imbalance. Both osteopathy and naturopathy adhere to the principle of helping to create the right environment. This is for optimal homeostatis (balance). It means the body will heal itself, as it does in nature. We help this bodily process to happen to the best of its ability.
  5. Clinically, common tests to diagnose inflammation are erythrocyte sedimentation rate (ESR), white blood cell count, albumin levels (and other biomarkers). These tests are nonspecific. So, an abnormal result might be from a condition unrelated to inflammation. With osteopathy, nutrition and lifestyle as a means of optimising health, it’s important to know about this. Recognising signs and symptoms of acute, sub-acute and chronic inflammatory process, for example. Also, being able to interpret laboratory reports thus, is unique and invaluable for healthy weight loss results, unexplained fatigue etc.
  6. Our hormones have a complicated relationship with our Central Nervous System as well as our Cardiovascular Systems.

Functional testing in osteopathy, nutrition

Conventional medical testing will usually produce a result only when you’ve developed a disease. Often you may feel ill long before there is a “measurable pathology” – you know something is wrong but your tests keep coming back clear. Sound familiar? 

Allergy epidemic

10 Things To Know About Your Child’s Allergies Now

London naturopath in Kensington and Chelsea Susannah sees complex cases. Acquired allergies and intolerances: are we expected to live with them?
Allergic conditions have been diagnosed in 50% of UK children .        [tweetthis]In the UK 50% of children have been diagnosed with one or more #allergic conditions. [/tweetthis]      Allergies occur when the immune system reacts, by producing antibodies, to a foreign substance (allergen). When the immune system identifies this substance as harmful, this is an allergic reaction. The same substance does not cause a reaction in most people. Where do our children’s allergies come from? Why is this fast becoming an allergy epidemic?

The allergy epidemic. Fast Facts.

  1. Most to least common environmental allergens: pollen, grass, dust mites, molds or moulds and weeds. Food intolerance/sensitivity: generally less serious, often limited to digestive problems.
  2. Severity ranges from minor irritation to anaphylaxis —a potentially life-threatening emergency. 90% of food-allergic reactions are to peanuts, eggs, milk, (shell)fish, wheat, soy, tree nuts. Symptoms: h
ives, eczema, asthma, difficulty breathing, abdominal pain, vomiting, diarrhoea. Anaphylaxis also causes confusion, rapid heart beat/palpitations,  swelling of lips, tongue, throat, bluish skin, nausea, dizziness, fainting.

The allergy epidemic – understanding it gives us knowledge to combat the allergy epidemic.

  1. The pathophysiology of environmental allergies is fairly well understood. Allergies and asthma often occur together. Diagnosis can be made by history taking, physical exam and a Radioallergosorbent test (RAST) (prick-skin test). Results are nearly immediate. 50-60% of positive skin test results are also false positives. ImmunoCAP (blood test measuring levels of antibodies to specific food proteins). Results take up to one week. Highly controlled food challenges can render a definitive diagnosis.
  1. Introducing high allergenic foods to your child is advisable from 6 months. these foods should be introduced one at a time. leaving 3 days in between each new food is best. It is encouraged to breastfeed babies with eczema or a family history for 4 months+. Avoid cow’s milk or soy formulas. Hydrolysed protein formulas are best. “Hypoallergenic” formulas will not prevent but may delay allergy onset.
  1. Allergic reactions share a genetic link. Specific allergies do not. Studies show a gender-specific genetic link in inherited allergies.
  1. Quercetin can block the effects of histamine before they start. Recommended: 500 mg 1-2 times/ day, weeks before allergy season+ vitamin C.
  1. The best way to fight allergies is to avoid the offending allergen. This is not easy. Controlling your environment is a start. Keep homes cool, dry, non-smoking, low-odour and ventilated (use a pollen-proof screen). If keeping carpets think small, vacuum and dust often. Launder sheets. pillowcases (55°C water) and wash indoor pets, especially cats, after discussing this with your vet weekly. Replace furnaces and air-conditioner filters while in use. Wash stuffed animals (55°C water/place in a plastic bag in the freezer for a few days) monthly.
Allergy Epidemic

Allergy Epidemic

  1. Leukotriene inhibitors and steroids sprayed in the nose can help with symptoms. Conventionally anti-histamines (diphenhydramine; check side–effects) with/out “Mast cell stabilisers” or steroids are given.
  • Changing medication prevents building a tolerance to them.
  1. Subcutaneous immunotherapy (SCIT) or allergy shots are injections of allergens given at increasing dosages. Typical treatment: weekly shots for the first 3-6 months, then monthly for 3-5 years.
  • Sublingual Immunotherapy (SLIT) – a preventive treatment – is not as effective as shots but is safer, since there’s less risk of side effects (anaphylaxis).
  • In the case of severe allergies, carry an EpiPen in case of anaphylaxis.
  1. Most allergies can’t be cured. However, potentially life-threatening peanut allergies have recently essentially cured 9/10 recipients of a new treatment using a dose of a probiotic, together with peanut protein in increasing amounts.

Susannah Makram is a registered Naturopath. Her diagnostic skills are recognised as a registered Osteopath. Her interests in Naturopathic Nutrition, nutrigenomics, epigenetics and the functional approach to healthcare make her Portfolio treatment Safe, Clinical, Practical, Effective.

When you correctly identify your child’s allergies, Susannah will help you find a suitable strategy to help manage your child’s allergies. Managing your child’s allergy symptoms need not be a lifelong burden.

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