Phlegm, Dampness and Chinese Medicine

Internal Dampness & Phlegm

Dampness and phlegm are accumulations that occur in the body that may make us feel ‘phlegmy’ or just heavy and tired. When our diet is out of sync with our body, our mind is working overtime, or when the weather is very damp and humid, we tend to become stagnant with damp and phlegm.

Dampness is generally considered a thicker/heavier viscosity than phlegm, however may be less obvious in physical signs. Dampness is sensed in the heaviness of the body and fogginess of thinking, and can be seen in the tongue coat.

Phlegm is thinner and manifests in a runny nose or wet type of cough.

Symptoms of Dampness & Phlegm

· Foggy head

· Poor memory

· Difficulty waking up in the morning

· Low energy, especially after eating

· Loose Stool

· Poor concentration

· Leucorrhoea

· Wet-pustulent skin conditions

Signs of Dampness & Phlegm

· Swollen tongue with teeth marks

· White coating on tongue

· Runny nose, especially after greasy/dairy food

· Slippery pulse

One of the signs of dampness is a thick tongue coating and swelling of the tongue body. Sometimes the coating of the tongue is very thick and white, especially in people that consume a lot of dairy such as yoghurt and milk. These people often also scrape the coating of their tongue as it is so thick! This doesn’t treat the root of the damp problem, just removes one of the indicators.

Damp and phlegm accumulate for a few different reasons. We can initially break the causes down into 2 categories: Internal and External routes.

Internally damp/phlegm may accumulate due to:

1. Overthinking/stress leading to a deficiency of the spleen qi (digestive energy) which can’t cope with all the damp foods being ingested, thus leading to a sluggish digestion.

2. Poor diet. Too much dairy, greasy, oily, fatty, sweet, cold, raw and rich natured foods.

Externally damp/phlegm may accumulate due to:

1. Humid environment. Tropical weather. Air-conditioner blasting on you during a hot day for long periods of time.

2. The two weeks between each season change, and especially the end of summer which is considered the ‘late summer’ or ‘damp’ time of the year when we expect dampness to accumulate.

Chinese medicine is based on the 5 element theory. Fire, Earth, Metal, Water and Wood.

Each element relates to a season, organ, emotion and function etc. Dampness relates most closely to earth. The earth element relates to late summer, and the organs of the spleen and stomach.

The job of the spleen and stomach is to convert food and water to energy and the rest to waste. However, sometimes when this system is run-down and can’t convert things properly, due to a rich diet for example, there is an excess residue left over that can’t be disposed of efficiently called dampness. Chinese medicine also states that when the dampness over flows from the earth element, it is contained in the metal element; this being the lungs and large intestine. This can explain why sometimes we eat greasy fish and chips or a milk shake and get a runny nose, cough or diarrhea.

Dampness is heavy and likes to drain down and out. Sometimes it can’t do this as it gets blocked and gluggy. There are a few ways we get rid of damp. First we want to reduce the foods that are adding to the problem. Then we want to use herbs and acupuncture to either open the pores of the skin to disperse through sweat, purge through the stool or drain through urination. Then we will strengthen the digestion using a bland diet, exercise, herbs and acupuncture.

Matter and Energy

A good way to explain Chinese medicine and what we call ‘digestive fire’ is through basic physics principles.

Matter and energy. The two fundamental aspects of nature are fire and water. We can refer to these 2 elements as matter (water) and energy (fire). Everything is a form of matter and energy, matter being a more condensed form with less vibration and energy as a more dispersed and insubstantial form that has highly vibrational electrons and protons.

This said, the two are interchangeable; life and nature are always moving and changing. We are made up of matter and we are driven by passion, emotion, will and love, in this case we can say this is the ‘energy’ or fire that is life. Thus, we are made up of matter, driven by energy. But what fuels this energy? Food, air and water. So we have life, or this ‘inner fire’, and we want to add fuel or wood. What kind of wood would we add to a campfire?

What burdens the digestive fire?

When we want to make a good fire, we need good, light and dry wood; like kindling. We notice when we put green sticks on the fire it smokes and dulls the fire. Likewise, if we put a large log of wet wood on the fire, we’re likely to extinguish it totally.

The spleen and stomach like dry, light food. Thus heavy, oily, greasy, raw and dense foods are not the kind of thing to strengthen an already weak digestion. It is like throwing a big heavy wet log on a small fire. Goodbye fire!

We need to start with easily digestible grains and foods that are cooked well and not overly processed. This is our kindling.

Foods to reduce dampness & return digestive fire

Cooked whole grains: Rice, Oats, Barley, Rye, Millet, Quinoa, Pearl Barley, Buckwheat, Amaranth, Corn

Veggies: Beans (if you can tolerate from the gas), celery, pumpkin, turnip, alfalfa, leafy greens

Meat/Protein: Small amounts of well cooked (even slow cooked/stewed) are good and damp draining. Beef, Lamb, Chicken.

Spices/Herbs: Ginger is great to warm the digestive fire, especially in congee. Cardamom, cinnamon, fennel, paprika, cumin and pepper are all warming to the digestion.

Foods to avoid that increase dampness & reduce digestive fire

Basically, too much raw, cold, sweet, oily or mucous-forming foods.

Too many raw fruits, vegetable, sprouts, juices, cold food from the fridge, salad, sushi in excess.

Late night eating

Over eating

Not chewing properly

Processed foods such as pastries, pork, duck, salads, wheat grass, avocados, bananas, tofu, soy milk (soy is 50% fats and oils), eggs, chocolate, ice cream, smoothies, iced water, lassies, dairy.

A raw food or salad diet sounds great and cleansing but may not be beneficial for everyone. A person who is very hot, red faced with a strong constitution will benefit a lot, however a skinny, pale, tired person will become worse. This is all due to their condition, digestive fire, and diet.

Further improving digestion and reducing excess weight

When the digestive fire is reduced and we put in more of the wrong foods, we get a left over residue. This is what we call dampness. This dampness is energy that has become more substantial, matter. This left over matter may be deposited as fat or turn into more solid matter such as cysts.

The way to reduce this occurring is:

Reducing damp accumulating foods

Restoring digestive fire

Become active and exercise daily

Clearing your mind with meditation and relaxation breathing

Chris Eddy Dr of Chinese Medicine

Major makeover of Whole Foods Market in Tustin to include a craft beer bar and Mendocino Farms – OCRegister

When a major overhaul of the Whole Foods Market in Tustin is complete, it will be home to the organic grocery chain’s first Mendocino Farms. A new craft beer bar is also in the works, officials confirm.

The 60,000-square-foot store, which is four times larger than an average Trader Joe’s, has been under construction for a few weeks. The dessert section is being converted to a Mendocino Farms, a gourmet sandwich shop with several locations throughout the greater Los Angeles area and Orange County.

Last year, Whole Foods became a minority investor in the Los Angeles-based sandwich chain founded by husband-and-wife Mario del Pero and Ellen Chen-del Pero. When announcing the partnership, del Pero said a few Mendocino Farms would eventually open inside some Whole Foods markets.

Founded in Los Angeles in 2005, Mendocino Farms embraces the “slow food” movement, where sandwiches and salads are made from premium ingredients supplied by local food artisans and eco-conscious growers. Sauces and dressings are made from scratch.

The sandwiches are playful riffs on classic regional dishes. One of its most popular sandwiches is a Kurobuta pork belly banh mi sandwich, a gourmet take on the humble Vietnamese sandwich.

In the same area as Mendocino Farms, Whole Foods is building Hangar Bar. The restaurant will feature 36 craft beer taps, wine and a seasonal menu with expanded vegan options and a kids menu. The venue will serve daily specials such as oysters, tacos, fresh fish and burgers.

The makeover marks the most significant overhaul of the grocery store since it opened in 2007. Some offerings have changed over the years, including a juice bar that replaced a tea bar at the front entrance. A raw food bar also was scrapped four years ago.

In recent weeks, the changes have been visible to shoppers, including the relocation of the communal dining area. All seats are now located in front of the checkout lanes. The seating previously was spread out across the front of the store near the bathrooms. Larger, redesigned bathrooms are part of the revamp.

Last fall, Whole Foods expanded the craft beer area to include an 80-foot long aisle of refrigerated beer. It is the largest selection of beer in any Whole Foods Market store in Southern California.

Mendocino Farms is expected to open next month. The Hangar Bar and other renovations to the prepared foods area should be complete by the end of the year.

Stay tuned.

Contact the writer: [email protected]

Detox Diets – The 24 Hour Detox Revitalization Diet

Much has been written and said about diets and detox, but here we are going to present a simple 24 detox diet to cleanse your system, make you feel better and revitalise you with energy, its simple and very effective.

This 24 hour detox diet can be used after a period of over-indulgence, or when you awake feeling poorly and will revitalize you quickly.

This detox diet should not to be used everyday.

24 Hour Detox Diet Basics

The basis for this detox diet is 4 glasses of ‘fresh’ pomegranate juice, slow-cooked brown rice, a high-power vegetable salad, and 200 grams of raw almonds.

The combination will give you all the vitamins and minerals you need for your day, clear your body of toxins and oxidants, and give you plenty of energy to face the world. You will also lose a minimum of 600 grams to 1 kilo depending on your height and body weight.

Detoxing to cleanse your body

The pomegranate is a very powerful (the most powerful) anti-oxidant we know of in any food.

It has been shown to reverse and even prevent some cancers and heart disease.

The almonds will supply all the calories, oils, and proteins you need, without feeling hungry.

The salads are for bulk and all the vitamins and minerals that are gained from the eating of salads and vegetables.

The brown rice is also a wonderful antioxidant, and source of many vitamins and minerals that can be readily absorbed by the body.

The rules of this detox diet are simple:

1. No coffee or tea, or any soft drink. The ONLY liquids that are allowed are the 4 glasses of pomegranate juice and much water as you can drink.

2. If you are a smoker, try to stop for the 24 hours, or if you cannot, limit the cigarettes to as few as possible, and try not to inhale, but smoke the cigarette as you would a cigar.

3. Take a hot shower or bath both in the morning and in the evening, scrubbing the skin with a brush, loofa, or special skin cloth that will stimulate good blood circulation. Also going to a sauna is a wonderful idea. Spend as much time there as possible, taking your food with you.

4. Do not cheat; follow the diet plan. Eat ONLY when you are hungry, not by the clock.

5. Exercise by any means (walking may be the best) for at least 45 minutes during the day. This is very important.

Detox diet Morning Meal

One glass of pomegranate juice, with a handful of the raw almonds. Do not overfill your stomach; when you are about 50% satisfied, stop.

Detox diet Mid-morning Snack

One bowl of the brown rice, with some natural soya sauce, and some tofu if you feel you need protein. One glass of water.

Detox diet Lunch

One glass of pomegranate juice and a mixed green salad, as much as you wish. A dressing of virgin olive oil, wine vinegar, and salt may be used.

Detox diet Mid-Day Snack

One glass of pomegranate juice, with a handful of the raw almonds. Do not overfill your stomach; when you are about 50% satisfied, stop.

Detox diet Diner

The last glass of pomegranate juice and a large bowl of brown rice.

No more food should be consumed with this detox diet.

You will have taken over 1200 calories, and a host of wholesome and healthful nutrients with this detox diet if followed exactly.

Moreover, you body will have had 24 hours to rid itself of the toxins absorbed by over-indulgence, or simply daily city life (stress, pollution and processed food products).

During the day When using this detox diet feel fantastic and alert.

We advise to not follow this detox diet more than one day weekly, as it is not effective as a general everyday diet. It is however highly effective as a quick pick me up and cleansing diet.

Ashley Smaldino claims banana-only cleanses cured her chronic acne – Metro

This health coach claims banana-only cleanses cured her chronic acne
(Picture: Ashley Smaldino/Caters)

A health coach who suffered from chronic acne for years claims that her skin has finally been cured thanks to banana-only cleanses.

Ashley Smaldino, 27, who also had IBS and chronic fatigue, first tried the ‘Banana Island fruit cleanse’ after discovering raw veganism.

She was diagnosed as gluten intolerant in 2009, and subsequently cut gluten, sugar and diary from her diet.

She finally adopted a raw vegan diet after coming across its healing properties on YouTube, where there are channels such as Freelee The Banana Girl, which promote a high carb/raw vegan lifestyle.

MORE: How many bananas would you have to eat to kill you?

‘It made sense to me that food could heal,’ Ashley says. ‘I’ve always loved fruit and that really pulled me to it.’

During her first ‘Banana Island’ cleanse, Ashley consumed up to 20 bananas a day for two weeks – and found that her skin and other chronic symptoms began to clear.

(Picture: Ashley Smaldino/Caters)
(Picture: Ashley Smaldino/Caters)

‘After doing Banana Island, my digestion had never been better and my skin cleared up,’ she says.

‘I had so much energy and the bloat and the pain I had experienced from my chronic IBS was so much better.’

Her acne was so bad prior to switching diets that she says tried to avoid having to see herself.

(Picture: Ashley Smaldino/Caters)
(Picture: Ashley Smaldino/Caters)

‘I was working at a retail boutique and I couldn’t look in the mirrors,’ says Ashley.

‘My skin was so bad and so red, and inflamed, I couldn’t wear makeup because it hurt.

‘I was so self-conscious. When the acne was so bad, I would avoid going out with my friends. It just totally ruins your self esteem.’

(Picture: Ashley Smaldino/Caters)
(Picture: Ashley Smaldino/Caters)

Ashley now only eats uncooked fruit and vegetables, which she claims have caused her IBS and chronic fatigue disappear.

Generally, she eats mono-meals during the day which consist of just fruit and every now and again, she does another banana island cleanse for a few days.

‘After the first banana diet, I started to reintroduce meat the way I was eating before, for about two weeks, and my skin got bad again,’ she says.

‘All my digestive symptoms came back too so I realised there must be something to it and switched to raw veganism.’

Ashley’s gluten-free diet before

Breakfast: oatmeal, eggs with bacon and toast; smoothies; cereal

Lunch: Sandwiches; quinoa with roasted vegetables and chicken or beef; salad with hard-boiled eggs or tuna

Dinner: pasta, fish, chicken or beef with roasted vegetables, stews and soups with meat

Snacks: fruit, vegetables and hummus, rice crackers, chips

Drinks: tea, water, coconut water

Ashley’s raw vegan diet now

Breakfast: celery juice and lemon water; smoothies

Lunch: salad; banana ice cream; fruit

Dinner: fruit then salad

Snacks: fruit

Drinks: Thyme tea, water with lemon

Ashley now runs a vegan website called Happily Healthy Ashley, as well as an Instagram for other chronically ill people.

She is also launching a support group called The Wellness Warriors which she hopes will help other women heal themselves through nutrition, yoga and meditation.

MORE: Vegan food ‘should be on menus at schools, hospitals and prisons’
MORE: Vegans have renamed all of their cheese ‘Gary’

Fruits, Veggies And Seeds: Author To Promote Plant-Based Diet in … – Wyckoff-Franklin Lakes Daily Voice

RAMSEY, N.J. – Interested in learning about the health effects of eating a plant-based diet?

Then Ramsey’s Karen Ranzi is the speaker for you.

Ranzi, a plant-based health coach and author on two books about nutrition, said she was able to heal her son from asthma about 20 years ago by changing his diet. Since then, she has been on a mission to teach others about the benefits of diets rich in fruits, vegetables, nuts and seeds.

“I see that it makes people happier. It changes lives. It heals. It helps people gain confidence,” Ranzi told Daily Voice.

Ranzi has shared her message all over the world, in places like Russia, England and Australia. Lucky for Bergen County residents, this month she will be conducting a pair of free presentations closer to home.

Ranzi will be speaking at 6:30 p.m. Thursday at the Oakland Public Library, 2 Municipal Plaza, and at 7 p.m. Thursday, Oct. 13 at the Ramsey Free Public Library, 30 Wyckoff Ave.

Ranzi, who raised two children as raw vegans, is author of the book “Raw Vegan Recipe Fun for Families: 115 Easy Recipes and Health Tips for Energetic Living,” as well as “Creating Healthy Children: Through Attachment Parenting and Raw Foods.”

She also operates the New Jersey Raw Food Support Network, a group with about 2,500 subscribers whom she updates on events, speakers and her plant-based coaching classes. She currently is offering one of those classes for a group women who meet weekly to make recipes like raw lasagna and zucchini linguini with marinara sauce.

Rose Curry, adult program coordinator at the Oakland Public Library, is looking forward to having Ranzi speak. “I think that people are very much into the whole raw food movement for the nutrient value of foods like that, and I think this program is timely,” Curry said.

Those wishing to attend the program in Oakland can register online at or by calling 201-337-3742. Those with questions about the presentation in Ramsey, can call Debbie Barnette at 201-327-1445.

For more information on Ranzi, visit or

Why I Gave Up FullyRaw and DON’T Recommend Raw Food Diets

Why I Gave Up FullyRaw and DON’T Recommend Raw Food Diets
Legit Nutrition Hawaii

Now is the time to take responsibility for your health and well being… because, as proven, no one’s going to do it for you. Especially not your doctor.

Questions about Weight Loss, Calories, Nutrition, and Exercise??? Check out my Weight Loss Series:

Your best health and happiest self is achievable through a healthy lifestyle, centering around a Whole, High-Carb, Plant foods, and is only achievable if you stop the excuses, cut the bullshit, and commit to your health as an important priority.

Then we can also acknowledge our inherent responsibility to protect our environment (currently being decimated by animal agriculture: the leading cause of green house gas emissions) and speak up for those who can’t speak for themselves: the billions of sentient beings who are tortured and slaughtered every year. YOUR CHOICES MATTER.


Legit Nutrition Hawaii



High Carb, Low Fat, Low Protein, Plant Based.

If you have any questions, please explore the links below, or feel free to contact me in the comments section!

Essential Documentaries:
Forks Over Knives:
Earthlings Documentary:
Speciesism Movie:

Plant Powered Doctors:
Dr. Pamela Popper:
Physicians Committee for Responsible Medicine:
Dr. John McDougall:
The China Study/Dr. T Colin Campbell:
Dr. Caldwell Esselstyn:

Animal Rights:
Meet Your Meat:
Animal Welfare:

Additional Resources:

(excellent info, recipes can be high in fat)

Top 10: Healthy restaurants and cafés in London – Business Review Europe

With news that the Health Secretary Jeremy Hunt has been trying to ‘name and shame’ restaurants offering indulgent desserts as part of the government’s war on obesity, we take a look at 10 of the best healthy restaurant and café businesses currently in London.

All food from The Detox Kitchen is completely free from wheat, dairy and refined sugar and all of the vegetables used are Grade 1 and 80 percent are grown in the UK, the fish used is sustainably farmed, all the meat used is free range from British farmers and they also don’t use any preservatives in their food. Their food is ideal for vegetarians and vegans and perfect for people who like clean-eating and detoxing.

“I believe that all food should be tempting and pleasurable to eat. This is at the heart of how we cook at the Detox Kitchen. First we aim to please the taste buds then we let the ingredients work their magic on your health and well-being.”

The Detox Kitchen has more than one location in London, it has delis on King Street and Mortimer Street and ‘grab & go’ ranges in Selfridges on Oxford Street and Covent Garden. It also has an online ordering service where it plans, puts together and then sends out meals and detox plans to you. They have two delivery windows to make sure that packages arrive at the best convenience for their customers.

Follow The Detox Kitchen on Facebook, Twitter & Instagram

Tanya’s Café is located in the heart of Chelsea and in Parson’s Green and it sells a completely organic menu. Tanya (who is a holistic coach), initially opened the café when she realised that there weren’t many choices for a raw or organic meal in the city.

Tanya’s Café has the only bar in Europe that mixes organic spirits with superfoods and cold-pressed juices.

Tanya’s Café only sells products that are completely raw, plant based, hand-picked, organically grown, ethically sourced, natural, gluten free and free from refined sugar and dairy products. The menu contains a selection of milks such as My Sweet Surrender (Raw cacao, activated almond milk, medicine flower extract, agave nectar, pink salt and vanilla) and food such as Avo Un-Toast (Nourishing soft dehydrated onion bread with avocado and chilli flakes), classic dishes like Lasagne and Soup of the Day.

Follow Tanya’s Café on Facebook, Twitter & Instagram

Nama is situated on Notting Hill and is a raw food restaurant. They offer raw food courses, catering, raw food cleanses, juice cleanses, and all different kinds of information about living a raw food lifestyle.

Foods that they sell include an Italian Pizza with seed cheese, caramelised onions and marinated mushrooms with a courgette and walnut base. Nama also sells day-by-day raw juice cleanses, smoothies and health foods including wraps, salads and pastas.

“Our sole aim is promoting wellbeing through nutrition. We believe in harnessing the power of natural food to create balanced, nourishing, life-enriching dishes that help you to attain greater levels of health, in both body and mind.”

Follow Nama on Facebook, Twitter & Instagram

The Good Life Eatery is situated in Chelsea and Marylebone. They’re known for their simple foods that are very uncomplicated with their focus being “Simple. Clean. Fresh”. All the products that they sell can also be taken away or delivered to your door.

The Good Like Eatery was the first café that stocked cold-pressed juice. They make their juices with a custom made hydraulic press which extracts all of the vitamins, enzymes and minerals from the fruits and vegetables without losing any flavour or nutritious benefit. Juices that they sell include 100 percent Raw Coconut H2O, Pineapple Immunity, Dr. Green Love, Drink Your Salad and many more varieties.

Dishes at The Good Life Eatery include Matcha Me! (matcha chia seed pudding, homemade GF granola, coconut yogurt, homemade almond brittle, banana, and raspberry), So Fresh and So Clean (poached eggs, quinoa, kale, roasted sweet potato, omega seeds and basil cashew cream), Skinny Royal (poached eggs, smoked salmon, saffron yogurt, chives on whole grain or wheat free rye) and loads more.

Follow The Good Life Eatery on Facebook, Twitter & Instagram

Farmer J’s is located at 107 Leadenhall Street. 90 percent of the food they sell is made on-site. The beef in their meals is prime meat and the ingredients used in the kitchen are all seasonal and sourced from quality high-welfare farms.

Food choices at Farmer J’s include the Acai Energy Bowl (Served with mixed fruit, almond milk, oats and coconut), Chicken and Avocado Sandwich (Grilled Free Range Chicken, Mayo, Cayenne Pepper, Avocado, Cucumber and Red Onion) and Roasted Sea Trout which is seasoned with Tamari and topped with Salsa Verde. The company also offers office catering around London.

Farmer J’s also has a wide variety of Smoothies and juices such as their Berry Protein Fuel (Almond Milk, Mixed Berries, Hemp Protein, Banana, Honey and Coconut Oil) and their Hail Kale Shake (Coconut Water, Pineapple, Apple, Kale, Ginger & Lemon) all of which are very popular.

Follow Farmer J’s on Facebook, Twitter, Instagram & LinkedIn

Raw Press opened in 2014. They have a café in the Wolf & Badger store in Mayfair and also have a juice ‘outlet’ in the Wolf & Badger store in Notting Hill.

All of their juices are raw, organic and cold-pressed. The cafés have a warm and inviting interior and have newspapers for you to browse through and free Wi-Fi.

They also offer a delivery service delivering raw food detox packages straight to your door.

“The Coffee & Mylk is wicked before a workout.” – Professor Green

“The Almond Mylk is one of the best things I’ve ever tasted; absolutely incredible.” – Ella Woodward or Deliciously Ella

Follow Raw Press on Facebook, Twitter & Instagram

Juicebaby is situated in the borough of Chelsea and sells organic foods and a variety of healthy juices. They also offer a food-to-go service so you can even have healthy food to take away with you.

They have a variety of juices on sale such as; Green Easy (Pineapple, cucumber, celery, seasonal leafy greens, lemon), Beet Boy (Carrot, beetroot, apple, lemon), Autumn Gold (Seasonal sweet apple) and many more. They also have a selection of milks such as Vanilla Almond and Creamy Cacao and you can also purchase ginger and Aloe Vera shots.

All of Juicebaby’s foods and drinks are handmade and they never pasteurise, water down or add sugar to any of their juices. They also don’t use dairy, eggs, gluten, soy, chemical additives or preservatives of any kind. They also don’t use cartons or cans, or serve any animal products as they want to encourage the consumption of plant-based foods.

Follow Juicebaby on Facebook, Twitter & Instagram

Grill Market was opened in 2014 and has stores in Holborn and Chelsea. The healthy café

Food sold at the Grill Market is ideal for people who want to eat healthily. Options include the Seared Steak & Caramelised Onions, the Harissa Marinated Halloumi and the Vegan Pesto Stuffed Field Mushrooms. They also sell drinks such as their Skin Enhancer (Avocado, apple, lime and ginger), Alkaliser (Kiwi, celery, lime, spinach and cucumber) and Green and Clean (Vegan protein, spinach, lime and cucumber). There are two different menus for the two different locations. So the food you get in Holborn will be different to the food on offer in Chelsea.

Grill Market also does an office delivery service and their Chelsea store is available on Deliveroo.

Follow Grill Market on Facebook, Twitter & Instagram

Rude Health Café is located in Fulham on New King’s Road and is ideal for vegans, vegetarians and people who enjoy clean-eating. The café is London-based and was co-founded and led by Nick and Camilla Barnard.

The café only uses ingredients that normal everyday people would find in their kitchens. They don’t use anything artificial, nothing refined, no thickeners, stabilisers, sweeteners, preservatives, colourings, flavourings or any other additives.

Each of their drinks contain just five ingredients or less and are made with 100 percent  organic ingredients.

The menu at Rude Health Café changes every day so every time you go in, you’ll see and be able to try something new. They always have a Porridge of the Week on offer along with a selection of healthy toasts (such as sourdough and avocado) and cereals.

Follow Rude Health Café on Facebook, Twitter, Instagram, LinkedIn, YouTube & Pinterest

SHOT was founded by Asad Naqvi and Rahil Malik. It serves super quick, cleanly cooked food from their healthy eating spot in the city located on Bride Lane.

Everything that is sold at SHOT is made fresh on-site by their team of chefs and they do not add an item into the ingredients of a product unless it has proven benefits to your health. Their menu is 85 percent raw and 15 percent minimally processed ingredients.

SHOT only uses natural sugars, they don’t add any refined sugar into their products and they also only use clean cooking methods (grilling, steaming, stewing and water-bath cooking) with absolutely no cooking with oil.

They ensure that the meat and fish that is used in their dishes is non-GMO, hormone-free, antibiotic free and 100 percent traceable.

Items on their menu include Corgetti Noodle Salad, Chicken Hummus Wrap, Salmon Nori Wrap and many more food options as well as a variety of smoothies such as their Energy Smoothie as well as many different types such as Beauty, Protein and Endurance.

Follow SHOT on Facebook, Twitter & Instagram

Ester Marsh column: Can I eat healthy yet still have my forbidden foods? – Salisbury Post

The other day, someone told me that they could never be a health nut because they weren’t able to eat healthy all the time. So what do we see as a “health nut”? Most health nuts prefer to only eat foods that are either organic or foods that are produced without pesticides, chemical preservatives and GMOs (genetically modified organisms). Fruits and vegetables such as zucchini, sugar beets and corn have a high risk to be genetically modified, just to name a few.

That’s why I love to eat food that grow in my own garden. I know exactly what vegetables I plant, what I put on them and how I fertilize them (another reason why it’s great to have horses!) A health nut focuses on high consumption of fruits and vegetables and a low consumption of red meat and fatty foods. Raw foods and grains are preferred to processed or refined foods. They like to get their protein from fish, dairy (for some) and nuts. Salt, pepper, sugar, coffee, caffeinated beverages and alcohol are discouraged. Then, throw regular exercise on top of that and you can call yourself a health nut.

I believe there are different levels of being a health nut. Some will absolutely stick to their plan and never veer off and be perfectly happy with it. Some, like myself, like to challenge their taste buds and eat processed foods. My personal philosophy is that if you never eat junk food or abstain from wine, beer or coffee, life sure seems longer! Of course, there are people that, due to health conditions, have to be on an extremely strict diet. A diet that has been recommended by a doctor and is set up by a registered dietitian is very important to stick to.

For people who want to better their eating habits but also want to be able to live and enjoy “forbidden” foods once in a while, the following works for me:

First of all, I really try to stick with the serving sizes recommended by the USDA. Your intake level depends on your age, sex and activity level. The website I often recommend is . This free site will give you helpful information and can also calculate your calorie needs.


For the grains (yes, your body needs carbohydrates), eat about 6 servings of grains a day. Make at least half of your grains whole. (And one big bowl of cereal is not just one serving.) A six-inch sub can actually be 4-6 servings of grains.

For the vegetables (and I have never met anyone who gained weight on just vegetables), try to eat five serving sizes per day. Eat more dark green veggies like broccoli, spinach and dark green lettuce and orange vegetables like carrots and sweet potatoes. And watch what you put on your salad such as bacon, cheese, croutons and dressing — these things can be high in fat and calories.

For our fruits, eat 2-4 servings per day, choosing a variety of fruits and pick the fresh ones that are in season. Go easy on fruit juices.

For our milk group, shoot for 3-4 servings. Go low fat or fat free when you choose milk, yogurt and other milk products. If you can’t tolerate milk products, choose lactose free and/or calcium fortified foods and beverages. Many people have switched and love the almond milk and coconut milk.

This country loves its meats. Huge serving sizes of meat on just one sub or sandwich is very normal here and puts us way over our daily recommended serving size of 2-3 servings (one serving of meat should be the size of your palm of your hand). Bake, broil or grill, and choose low-fat meats and poultry and vary your protein intake with fish, beans, peas, nuts and seeds.

I really try to get in all my food groups with the correct serving sizes. It is all about awareness of what you are putting into your body. I will have ice cream (just not very often). I will eat ribs, loaded baked potato and steamed veggies (once in a while). I use less butter and oil and make food tasty with herbs and spices. I do own a fryer but have only used it when my family is here. The Dutch love their fries! A healthy variety of foods, low fat yet very tasty, adequate serving sizes and a calorie intake your body will burn again (if you want to stay the same weight) is not a horrible life sentence you just have been given. It is the recipe for feeling and looking great! And, of course, an occasional piece of cheesecake is definite part of this “not a health nut” lifestyle. I just love to be healthy.

Ester H Marsh Associate Executive Director JF Hurley family YMCA



Top 10 Protein Foods List – Know the Best Protein-Rich Foods You Should Eat

Protein is essential in building muscles, restoring and replacing tissues, and maintaining a healthy immune and hormonal system. For people who are physically active, more protein is needed in their diets. The following list contains the top foods that are the best sources of protein.

Protein-rich foods for vegetarian athletes:

1. Cowpeas and leafy tips that are cooked and drained (may be added with salt)
2. Raw and fresh egg whites
3. Cheeses such as cottage cheese, non-creamed cheese, dry cheese, and non-fat cheese
4. Dried seaweed and spirulina
5. Extra-Firm or Silken-Lite Mori-Nu Tofu
6. Soy sauce from tamari
7. Low-fat, 1% milk-fat cottage cheese
8. Lite-Firm Mori-Nu Tofu
9. Raw pumpkin leaves
10. Nuts and seeds such as cashew nuts, walnuts, and almonds

The following are the top 10 animal-based and plant-based protein foods:

1. Red meat such as beef, pork, and liver
2. White meat such as chicken and fish
3. Eggs and dairy products such as:
a. Hard cheeses including Parmesan
b. Soft cheeses such as Mozzarella, Brie, and Camembert
c. Medium cheeses such as cheddar and Swiss
d. Yogurt
e. Cottage cheese
f. Milk
g. Eggs
4. Legumes – These are edible dried beans (seedpods) such as chickpeas, flagelot beans, kidney beans, split beans, haricot beans, and lentils. They are rich sources of protein.
5. Nuts and seeds – Over the years, nuts and seeds have been among the best sources of protein. Examples of nuts are almonds, cashew nuts, peanuts, and walnuts. These can be served chopped, raw, or roasted.
6. Cereals and food grains – Eating protein-rich cooked grains promotes muscle building.
7. Algae – A type of seaweed, spirulina is among the best protein-rich foods there are.
8. Fruits – With today’s technology, fruits can be eaten canned, frozen, or dried. Regardless of how they are prepared, fruits are still nutritious and included in the list of protein-rich foods.
9. Vegetables – Laden with protein, vitamins, and minerals, vegetables are known to be among the best foods for staying healthy.
10. Seitan – Seitan is a meat substitute. It is prepared from whole-wheat flour mixed with sufficient amount of water, kneaded and rinsed in water, expelling starch and bran. The protein is simmered in a soya sauce to become seitan. Seitan broth can be added as flavoring.

BODY BLITZ: Rita Ora goes raw to get ripped! – NW online

Singer, actress, America’s Next Top Model host – whatever role she’s taking on, Brit star Rita Ora looks amazing doing it!

But girlfriend don’t need no Spanx to keep her figure so fine – Rita says it’s all down to her uber-healthy lifestyle.

“When I’ve been really good with my body – no alcohol, no late nights, watching my diet, drinking water… I start feeling like a superhero!” Rita, 25, reveals. She’s also devoted to her raw-food diet, and has been spotted munching on snacks like uncooked kale. So what are the benefits of going raw?

We followed Rita’s lead…

rita ora

Credit: Instagram

What is it?
The diet involves avoiding food cooked above 40°C. “[This] retains the enzymes and nutrients, so food is easier to digest, which frees up more energy for exercise and other fun things!” says raw-food chef Ames Starr (

“Raw foods in their natural state are also much more nutrient-dense than the processed foods many of us are accustomed to eating, so your body is nourished by less food.”

How does it work?
“You’ll boost your intake of vitamins, minerals, fibre and phytochemicals (plant antioxidants) from your fresh uncooked fruit, vegetables and salads as cooking can reduce levels of heat-sensitive vitamins such as vitamin C, vitamin B1 and folate,” explains dietitian Catherine Saxelby.

“[Plus] you’ll be eating big on volume but low in calories… Good for weight loss.” However, there are some cons with adhering to a raw diet. “While cooking lowers some nutrients, it can increase the bio-availability of others, like beta-carotene in carrots and pumpkin and lycopene in tomatoes,” says Catherine.

“[And heat] kills bacteria, which helps you avoid food poisoning.”

What can you eat?
While it’s a tricky diet to follow long-term, you’ll likely get your five-a-day eating raw fruit, veg, sashimi, nuts, seeds, nut butters, nut milks, fermented foods, sun-dried tomatoes and capsicums, raw cacao and cold-pressed oils.

What’s out? Anything cooked, including staples like bread and dairy, plus coffee and quinoa. “A 100 per cent raw diet doesn’t suit everyone,” says Ames. “Make sure you’re getting enough protein, and don’t overdo it on the nuts and sweeteners.”

Read on to see how you can channel your raw power…