Category: Journals

The Hundred Wellness Center has teamed up with The Espresso Lab to bring an innovative coffee concept to Dubai and serve up freshly brewed coffee from one of the UAE’s favourite Baristas, Ibrahim Al Mallouhi. Giving healthy and delicious fuel to our guests after their Pilates classes, The Espresso Lab really is a laboratory for great coffee, with specialty beans flown in from all over the world.

We caught up with Ibrahim to give us an insight into the concept.

 

• Where did your coffee story begin?

For me making quality coffee is my calling in life. Ever since I was a young child, when I would watch my grandmother slowly roast the coffee beans, I knew it was a passion of mine, and something I needed to pursue.

When it comes to The Espresso Lab, I have done something no one else in the industry in the UAE has done. I dedicated my trips abroad to explore the best parts of the world, meet coffee farmers, talk to people over a cup of coffee and actually studied the techniques and the great history behind every bean of speciality coffee that is roasted and brewed. I started to understand the difference between the beans; the grading and everything fell in to place. By then I knew the right path to focus on and what attracted me at the most.

As a result, I am using this knowledge when I communicate with consumers, as I have first hand knowledge of what goes in to their coffee. I guess you can say, I went on an extreme search for the perfect cup of coffee!

 

• What makes The Espresso Lab as a concept so special?

Opening a coffee concept with a difference in my home country was only natural for me. You should always believe in what you do and be passionate about what you do, so, unlike the other coffee stores which focus on time and profit, I focus mainly on the quality of my product. I live by an Arabic proverb, which means that Allah will be pleased with those who try to do their work in a perfect way.

This is reflected into my day-to-day life and I have strived to make The Espresso Lab as perfect as I can. It’s also registered as a member in The Speciality Coffee Association of America, The Speciality Coffee Association of Europe and The Alliance for Coffee Excellence. In addition, all of our baristas have a coffee degree and extensive knowledge, with some of them even coming from barista and coffee grower families. I have taught them that every cup of coffee served must be served as they would explain it to the judges on a the panel of a barista competition and explain to each customer the source of our coffee and answer any questions delightedly.

I show my dedication to my passion and I am always at the outlet looking for ways to improve it. I study what others are doing in the industry and I am even travelling to a tiny village in Norway next month to visit what is considered one of the world’s best coffee shops!

 

• What makes your coffee so delicious?

First of all we only use Microlot coffee. If you imagine a pyramid of coffee, at the bottom you have the lower quality, mass-produced coffee and at the top you have Microlot coffee, which has been harvested in a more careful way. Most places don’t use Microlot coffee as it’s more expensive, but for me there was no other option as it’s the best.

When we look at the farmers we work with, they should all be ‘Cup of Excellence’ certified by the Alliance for Coffee Excellence, the most prestigious award given to a fine quality coffee.

Internally, we make sure our coffee tastes as good as possible by the periodic monitoring it and assuring that it is following the identified standards. We do three tasting throughout the day, one early morning, one at noon and finally one in the afternoon. Coffee can change its taste throughout the day, which then in turn changes the way you need to serve it. We also only serve our coffees with one brand of full fat milk, which we researched for months, as this again changes the taste dramatically. Finally, we neither serve nor recommend adding sugar with our coffee as the taste has the right amount of sweetness already, something which would be ruined with added sugar.

At The Espresso Lab, it is about the whole guest experience. Even our playlist has been handpicked according to international coffee music standards. Yes, that’s right, music can change how you experience your coffee!

 

• What is your favourite cup of coffee?

To be honest I don’t have a favourite way to take my coffee. I like trying every way and perfecting the art of serving all types of coffee. At The Espresso Lab, our signature coffee is the Gibraltar, which is served in a glass, with a lower proportion of milk.

 

• What do you see in the future for The Espresso Lab?

We want to be the place that others measure themselves against. We want to continue to work and develop on our techniques and strive to be the best and hopefully one day to compete in international barista championships, representing the UAE. I want to share my passion with the world and educate the UAE community about the great process of serving the perfect cup of coffee. This will result in valuing the Speciality Coffee Industry and will definitely support the shift of the coffee culture in the region.

 

Now that you have heard the story of The Espresso Lab we hope to see you soon so you can try the coffee out for yourself!

 

 

As the kids are heading back to school in the UAE, parents are busy thinking of healthy and inventive lunch box ideas. So we caught up with our in-house Clinical Nutritionist (DCN) Ryan Penny, at the DSM Weight Loss Center within The Hundred Wellness Center to get his advice when it comes to feeding the little ones this back-to-school season.

 

1. What should parents think of when preparing kids school meal and lunch boxes?

The three things parents should think about when preparing kids’ school lunches are: Quality, Quantity, and Fun.

The first is to ensure that the majority of what is included is quality food. This means mainly “natural” food; in other words, food that has been minimally processed. Fruit is the obvious choice. Things like apples, pears, bananas, clementines, and grapes are easy. Add on some raw vegetables, like carrots, cauliflower, or green beans and you’ve got a good natural base. Whole grains in the form of bread or wraps can be convenient ways of serving up a mixture of these vegetables. Add to that the option of a few meat or chicken strips and you are well on your way to a good-quality packed lunch.

In terms of quantity – the idea is to pack for a single meal and not a buffet. Depending on how long the child is going to be at school you might need to pack for a second meal. In this case it’s probably best to prepare the meals in separate lunch boxes or, at least, in a way that clearly differentiates the meals. This is a helpful way of defining for the child what constitutes an appropriate sized meal or snack. Portion control is very important as we attempt to reduce the risk of childhood obesity.

When it comes to fun, there is little harm in including a small treat. Ideally this should not be every day – possibly every second or third day – and shouldn’t make up more than 20% of the total meal. It’s best to choose the treat with the child and to tell him or her that it’s the only treat to be had during the school day.

Applying these principles and then changing up the individual foods will ensure a good variety over the week, which is highly recommended. Remember, variety keeps things from getting boring and provides a broader spectrum of vitamins, minerals, and other micronutrients growing bodies need.

So, what about something to drink?

There’s no need to include anything but water. Fruit juices, sodas, and the like are best excluded from school lunches.

2. Is there something we definitely need to avoid?

As already mentioned – I would avoid any sugar-sweetened beverages. Sodas, fruit juices, and milkshakes are completely unnecessary. Also, find out if there are any regulations specific to the school, such as a “No Nuts” policy on packed lunches. If these kinds of restrictions are in place – avoid these foods accordingly.

3. Is there something we definitely need to include?

In my opinion, each packed lunch should have at least one serving of fruit, preferably a vegetable as well, and 250-500ml of water.

4. How can we help inspire / help our kids make better / healthier choices?

Helping children grasp the reality that food is the fuel that energizes them and provides the building blocks for their brains, eyes, and insides is a good way of helping them make healthier food choices. This is only true when they have been taught to differentiate between healthy and unhealthy foods. A simple way of doing this is to introduce them to the Wellness Brothers’ definition of a great diet, which is, “A good variety of clean, whole foods, plant-strong, and mostly raw.” By filtering what they eat through these five check points (underlined) and having at least three of these checked for each food will be an effective way of promoting a generally good eating pattern at school and home.

 

5.  Are there any supplements you would recommend for kids?

Yes, I do recommend supplements for children. Always look for good quality, food-derived supplements. Unfortunately, a large number of supplements on the market for children are not ideal. Of the better options available in Dubai are the Animal Parade supplements by Nature’s Plus, and The Wellness Brothers’ DSM750 shake, which contains a blend of fifty five organically grown whole foods. It mixes easily with water and is pleasant to drink. The low-calorie content of the shake is also extremely helpful in tackling and preventing the growing problem of childhood obesity.

 

 

We hope that these ideas and guidelines will help you keep your children healthy and happy throughout the school year.

Everyone loves a pizza, especially kids! Whether it’s the delicious, stringy cheese or the concept of eating slices with your hands that excite children, it’s a meal that the majority of kids love. However, with an average of over 800 calories in your everyday pizza, this is an unhealthy meal to be eating on a regular basis.

We have found a fun alternative to pizza that looks just the same but is fresh, juicy and healthy! The watermelon pizza can be created in as little as 15 minutes and is a really fun activity to do with your kids. You can also wrap up slices and add them to their lunch boxes to give them a fruity dessert or snack.

Ingredients:

• 1 large slice of Watermelon
• 1 Kiwi
• A handful of goji berries
• A handful of blueberries
• Chopped nuts
• Grated white chocolate or chopped coconut

Method:

• Cut the watermelon into a large slice, shaped like a pizza base.
• Add slices of kiwis, goji berries and blueberries to the watermelon base.
• Sprinkle the white chocolate or coconut flakes over the top and add the nuts.
• Cut the watermelon pizza into slices and serve!

This is an extremely quick and easy fix to give your kids a fun and healthy lunch option. With a subtle taste, watermelon is a great fruit to feed to the little ones and by being shaped like a pizza it’s an exciting way to make sure they get fresh fruit.

 

The Schroth Method has a long and established tradition, being founded in 1921 by Katharina Schroth in the eastern part of Germany. In 1961 Katharina and her daughter Christa moved to Bad Sobernheim near Frankfurt and established the “Katharina Schroth Klinik” in 1983.

Katharina suffered from Scoliosis herself and created the three-dimensional treatment of spinal deformities and scoliosis, which developed into the most recognised conservative exercise based approach for scoliosis treatment in Germany. She died in 1985, so Christa continued the work of her mother and refined the orthopaedic breathing treatment.

Schroth Exercises are customized for unique spinal deformation. The method teaches you how to;

• Correct spinal rotation and increase lung capacity with a rotational breathing technique.
• Help restore normal spinal position with pelvic corrections, breathing technique and stabilizing isometric contractions.
• Improve your posture during routine daily life, not just during therapy.
• The term Scoliosis was first described by ancient Greek physician Hippocrates: σκολίωσις skoliosis meaning “bending”‪. It is a medical condition in which a person’s spinal axis has a three-dimensional deviation. Although it is a complex three-dimensional condition, when viewed on an X-ray of a sufferers rear profile, the spine of the individual can resemble an “S” or a “C”, rather than a straight line.‪

What is scoliosis?

The term Scoliosis was first described by ancient Greek physician Hippocrates: σκολίωσις skoliosis meaning “bending”‪. It is a medical condition in which a person’s spinal axis has a three-dimensional deviation. Although it is a complex three-dimensional condition, when viewed on an X-ray of a sufferers rear profile, the spine of the individual can resemble an “S” or a “C”, rather than a straight line.‪

According to SRS (Scoliosis Research Society) the most common type of Scoliosis is idiopathic which affects 80% to 90% of all scoliosis patients.

The other 10% to 20% are Scoliosis with known aetiology such as congenital, neuropathic or neuro-muscular origin. The classification idiopathic Scoliosis literally means that there is an unknown aetiology for the disease – it is perhaps genetic.

The group of idiopathic scoliosis is further divided into 3 sub-groups, which are determined by the first features detected:

• Infantile idiopathic Scoliosis (IIS) age 0-3
• Juvenile idiopathic Scoliosis (JIS) age 4-9
• Adolescence idiopathic Scoliosis (AIS) age >9

There is also a rarer variant, so-called degenerative Scoliosis, which starts in the postmenopausal period.

Generally speaking it is observed that Scoliosis ‘itself’ does not cause pain in children or teens. When back pain is present with scoliosis, it may be because the curve of the spine is causing stress and pressure on the spinal discs, nerves, muscles, ligaments or facet joints of the spine itself and this imbalance can then radiate to the surrounding tissues and compromise correct muscular alignment.

Like many things in life, our body is more forgiving in our youth, but it is as we age and more specifically, if we age without compensating for weaknesses in our bodies that the said imbalances can begin to introduce pain into our daily life.

 

Do you give everyone the same exercises?

No, the exercises I use with my patients are specifically personalized to their condition. There are many different exercises and all can be adapted to suit the patients’ needs and stage of Scoliosis.

 

How long does the therapy take?

Every program is based on what the patient needs. I encourage my patients to continue the exercises at home, so that they are constantly reinforcing their treatment regime, even if they only have time to visit me once a week.

It will also very much depend on the individual and how disciplined they are with their homework. An essential time to focus is during puberty, as hormones have an impact on the progression of the Scoliosis. As a consequence, some of the children that come are with me for many years.

A way of thinking about Scoliosis is a little bit like a permanent suit of clothes. You will wear the condition for the rest of your life and accordingly the treatment will become a part of your life, helping you to adjust and to compensate as much as possible.

 

It’s all about Teamwork

I cannot emphasize enough that the treatment of the Scoliosis is a team-based approach. Sometimes the patient is aware that they have the condition, sometimes it is diagnosed by a visit to an Orthopedic doctor or a Physiotherapist. In any situation, it is imperative that a full and regular communication and continuous assessment is maintained between the patient and their practitioners to ensure the best possible outcome is achievable.

 

A big thank you

We would like to extend our thanks to the Dubai community that continuously supports us in raising awareness about Scoliosis. And we want to take this opportunity to especially thank Dr. Michael Voeher and Dr. Marc Sinclair at the Children’s Medical Center here in Dubai and Dr. Babak Ansari at Medwin Medical Center for trusting us with their scoliosis patients.

If you suffer from Scoliosis or want to know more about sessions with our Physiotherapist Nora, contact us today!

 

Nora Straeter

Physiotherapist and Certified Schroth Therapist

The Hundred Wellness Center

Although we live in a country blessed with constant sunshine, the Dubai Health Authority estimates that 78% of the UAE population is deficient in vitamin D. Researchers cite “decreased outdoor activity” as one reason that people may become deficient in vitamin D, which makes sense as our sun is so strong, many people limit the amount of time they spend on it, fearing other conditions such as heat stroke, sunburn and even skin cancer. However going without adequate sun exposure can really affect the amount of Vitamin D your body intakes and this gets overlooked most of the time as people assume living in a hot country gives them more vitamin D, not less.

 

What is Vitamin D?

Vitamin D is a fat-soluble vitamin that is stored in the fatty tissue of the ‫ body and is considered one of the most important vitamins your body needs. Vitamin D balances the calcium level in our bones and aids in helping our bones develop and grow strong. What’s more, sunlight has other hidden benefits, like protecting against depression, insomnia, and an overactive immune system.

 

 

 

How can we improve our Vitamin D intake?

Sun exposure to the skin is the most natural, effective and unfortunately the most neglected source of vitamin D. The best way to get vital vitamin D is to expose yourself to more direct sunlight! Getting just 15 minutes of direct sunlight a day (without sun cream) can give your body all the vitamin D it needs. You can also increase the amount your body receives by eating vitamin D strong foods like oily fish, eggs, leafy greens, tofu, pulses, seeds and whole grains.

Other sources of Vitamin D are dietary supplements that can easily be purchased at health food stores in the UAE, such as Organic Foods and Café or Holland And Barrett.

 

Things to consider

The best time to expose yourself to sunlight to get Vitamin D is between 10am and 2pm.

Age affects the amount of Vitamin D your body can absorb so the older you get, the more direct sunlight you need.

Clothing blocks the UVB rays you need, so your bare skin has to be in the sun in order to absorb Vitamin D.

Do not wash with soap for more than 30 minutes after sunbathing, as this blocks the vitamin D from being absorbed.

In winter, if where you live doesn’t have sun, the winter sun still works so even if you’re skiing or snowboarding, keep your face and arms out to absorb some sunlight every day. Otherwise, take supplements to enhance your Vitamin D intake.

Consult with your healthcare provider to monitor your vitamin levels and see whether you are deficient in Vitamin D or any other key vitamins.

So as soon the temperatures lower, why not start to explore all the al fresco options the city has to offer or head to the beach to soak up the sun. At The Hundred Wellness Center we also have a gorgeous outside seating area where you can enjoy some fantastic refreshments. We hope to see you there soon!

 

Gluten is a generic name for the storage protein found in grains. Gluten basically binds starches together; it’s the stuff that makes dough, well… doughy.

If you regularly feel uncomfortable after a gluten-rich meal (like pasta and bread), gluten could be the culprit. “Uncomfortable” can mean anything from feeling slightly bloated, gassy or brain fog, to much more severe symptoms like excruciating cramps, vomiting, migraines or dizziness. Most people find that reducing or completely removing gluten from their diet has many positive health benefits, leaving most feeling lighter, more energetic and overall healthier once they stop eating it. So…how do you eat gluten free?

Here are some small tips to help you to go gluten free with ease!

1- Focus on “real” foods

By far the easiest and healthiest way to live gluten free is to focus on unprocessed fresh, and organic whole foods. There is no guessing when it comes to the ingredients in fresh produce. And for all the rest of your food, do your research. Knowledge is power, and cutting gluten out of your diet will be much easier when you know what contains gluten and what doesn’t. So when you find yourself sometimes hungry and did not prepare anything in advance opt for fresh fruits or vegetables – this way you will never go wrong or worry if it has gluten or not.

 

 

2 – Be prepared and pack your snacks

Before leaving for work if you have a full time job, cook your lunch and dinner in advance, and take it with you to the office. Whether you work or not always pack with you light snacks that you can eat on the go like nuts, cucumbers, carrots or celery sticks, rice crackers with peanut butter, bananas, or fresh berries and don’t forget your water or coconut water too.

You never know where you may end up or if you will have access to gluten free foods, so when you are grocery shopping be sure to pick up naturally gluten free dried fruits, nuts (non-toasted or salted), and seeds. These can easily be thrown in jars or bags, and also make excellent granola bars, which can be baked ahead of time and frozen for later use. Fresh fruit and vegetables are great, but check the labels on any dried fruit as they can contain additives or added sugars. Another great gluten-free snack is rice crackers, which can be enjoyed alone or with toppings like avocado.

 

3- Read your labels

Removing such a large staple from your diet can be challenging, especially if you have a love for breads, cakes and all types of baked goods. So when you go to the supermarket before buying anything you need to read the label and to be on the safe side always go to the gluten free sections if you want to buy any cookies, crackers or bread. I personally will never buy anything if it doesn’t say gluten free in the label, as some stuff does not have gluten-containing ingredients like wheat, barley, rye, malt, or oats but the factories might produce something else with gluten. You need to be extra careful if you are celiac.

Always stay away from canned soups, instant sauces, seasoned rice mixes, seasoned nuts, and many others as these most of the time contain gluten. Just, stay safe and stay away from processed food in general – even if they don’t contain gluten, they’re still unhealthy and if once in a while you want to buy a canned soup, for example, then get it from the gluten free aisle and make sure it says gluten free on the label.

Another important point is that not all gluten free products are healthy, as some still have preservatives and many unhealthy flours. Everything may sound daunting at first but once you initially do your research on the good products and compile a list of the healthy gluten free items you like and keep exploring more, it becomes easier. If once in a while you want to get unhealthy gluten free items, it’s ok! Because it’s all about balance and the most important thing is that you are avoiding the gluten that makes you feel bad.

 

4 – Stock up on alternatives

Nowadays there are many alternatives to gluten products, such as gluten free pasta, brown rice, gluten free bread, gluten free cookies, millet, gluten free oats and more. These can be easily bought from the Organic Foods Café here in Dubai.

Be careful with gluten free oats, as many people with gluten intolerance are also intolerant to even gluten free oats. If you’re fine with these, then team them with vegan milk, such as Cashew or Almond mylk sold at The Hundred Wellness Center.

 

 

5- Get Creative

The truth is that it is a lot easier to cook gluten free than you may think, but it does take a little extra creativity. So start with some of the foods that you love and gravitate towards, and then get creative with re-creating those foods into healthier options with your gluten free ingredients.

Sauces can also have gluten, such as Soy Sauce, so for gluten free options, go for Tamari Sauce. You can also substitute rice for millet, bulgur for quinoa and noodles for buckwheat noodles or rice noodles to give you even healthier options. All of which can be found at Organic Foods & Cafe. With these different options you can cook any cuisine, from an Asian Stir Fry to Arabic dishes like Kabsa. When cooking at home, some sauces need flour for thickening, so opt for gluten free flour or gluten free cornstarch. It’s not as hard as it sounds – once you start exploring you will find many creative dishes that you can do.

 

Favorite gluten free products: 

Gluten free oats from Organic Foods store

Tamari sauce from Organic Foods store

Brown rice noodles from Organic Foods store

Almond and cashew mylk from The Hundred Wellness Center

Egg free diary free Chocolate brownie and double chocolate biscotti from The Gluten Free Kitchen & Cafe

At Spinneys they have a great selection of Schär and Genius Gluten Free products.

With these fantastic tips you can transition into your gluten free life a little easier!

 

Asma Hilal Lootah,
Owner & Founder of The Hundred Wellness Center

Indulging in good food is something we all love to do, especially during holiday times with our friends and family. For the upcoming Eid Al Fitr, we have tried out some delicious and indulgent, yet healthier desserts to share with your loved ones. We all deserve a little indulgence now and then so with these vegan, sugar free and gluten free recipes you can have all the sweetness without the guilt!

Double Dark Chocolate Coconut Macaroon Tart

This is definitely a dessert whose name even makes your mouth water! With a velvety, chocolate taste and an underlying hint of coconut this is a must-try for this Eid Al Fitr.

Ingredients:

Directions:

These are perfect to help you cool down over this hot Dubai summer and can be prepared well in advance of any event.

Ingredients to make 4-6 popsicles

• 1 cup fresh pineapple juice
• ½ cup of regular coconut milk – found in The Organic Food Store
• 1 ripe banana
• 1 avocado
• Juice of 1 lime
• Popsicle molds

Directions:

Place all the ingredients in a fast speed blender or Nutribullet, and process until smooth. Fill your Popsicle molds and freeze over night.

You can also use the Zoku Quick Pop Maker, where you freeze the base for 24 hours ahead of time, and then when you are ready to make the actual popsicles it only takes 7-8 minutes. Either way makes delicious and healthy popsicles – perfect to help you cool down over Eid!

Try out these fab Eid desserts and let us know how you get on!

 

Asma Hilal Lootah,
Owner & Founder of The Hundred Wellness Center.
Winner of Mohammed Bin Rashid Award 2010
Emirates Woman of The Year 2012

Sauerkraut, Kimchi, Kavass, Kefir, Sourdough and Kombucha are just a few of the names given to fermented food and
drink. Beers, wine, yogurt and cheese are other name associations that come to mind when the word fermentation is used.

Fermenting food isn’t a new concept. It goes back to the first humans on this planet that needed to create a method to
preserve their food, long before refrigeration.

Bacteria is all around us and these microbial cultures are usually depicted as scary little green monsters we need to wash away with antibacterial soap to stay safe. We have become scared of food that isn’t pasteurised at high heat to kill these bacteria and to keep us safe from potential harm. With pasteurisation (often law enforced) we also kill the good bacteria with the bad. This means many of us now lack these friendly microbial cultures in our digestive tract, which play a critical role in our gut health.

Probiotics are microbial organisms that take up residence in our gut. We need them to digest our food, absorb nutrients and help eliminate toxins. We need our gut to function optimally because it is so crucial to a strong, healthy, and fully functioning immune system. We also host bad bacteria in our gut which in itself is not a problem as we can accommodate these unwanted guests. The problem manifests when we consume food that isn’t very good for us which causes the bad bacteria to multiply and overstay their welcome. The problem becomes apparent when we neglect our good friendly bacteria by not creating an environment for them to survive and by generally not looking after our gut flora with prebiotics. Prebiotics are indigestible carbohydrates which are food for probiotics. If good health is our goal, we want the good vs bad bacteria to be balanced.

We are only just starting to scratch the surface of how important gut health and probiotics are. In fact, it was a sentence I heard in a nutrition lecture I attended once that got me into fermenting food. The sentence was this “antibiotics means anti life, whereas probiotics means pro life’’. Although antibiotics are critical and necessary in medicine, this interpretation of the word made me transition towards investigating pro-life i.e. probiotics. Studies and research is being conducted globally that investigate the effects and possible benefits of fermented foods on physical, mental, and even emotional health. Some of the possible positive effects have been shown with those suffering from autism, cancer, arthritis and even weight loss. Other studies have demonstrated the many strains of good bacteria in fermented foods, some highlight findings such as there is an increase of vitamin C in cabbage (in sauerkraut) after fermentation . These are all fascinating and an area that, although it once had limited research, it is now being closely looked at.

You will see probiotic foods and supplements with the names of different strains such as lactobacillus, bifodobacterium and streptococcus. Some tell you their CFU’s (colony forming units, or live organisms) closest to the nearest billion. Other labels will state that they are by products of preparatory culturing process and can be used on the skin.

With this new age reviving of quite a simple traditional practice, one can feel a little overwhelmed at first. Our previous generations recognized good food without the technical mumbo jumbo and had a community approach to fermenting. They would share fermenting recipes, pass fermenting skills to each other, ferment large batches together and consume a variety of fermented food.

Nearly all cultures have forms of fermented food including my own. I grew up eating a pickle my mum made from carrots, green mangoes and fenugreek seeds. I had no idea this was a fermented probiotic food. It was just a jar of pickle made from a recipe passed down to her from her family where she grew up (on a snow topped mountain in the middle of nowhere). I make kimchi with fermented Arab chilli paste called Shatta. Yet these aren’t called probiotic foods, we just eat them, and they taste nice. Maybe the simplicity in knowing that real food will benefit and nourish us is the way forward because it will makes us feel good. Therefore, let’s just eat it!

This is the recipe for one of the easiest ferments you can make. Some say Sauerkraut, that’s because they haven’t met my mother.

Carrot Mango Pickle

You will need
1 mason jar with lid
2-3 carrots
2-3 green cooking mangoes
1 Tsp salt
1 Tsp Fenugreek seeds

Spring water

Start off with sterilising your mason jar.

Add all the ingredients into a large glass bowl. Give the ingredients a massage and make sure the salt is evenly mixed in.

Add the above to the mason jar and pack in tightly leaving around a 2 cm space at the top. Now add spring water to the mason jar filling it to the top.

Make sure no carrot or mango pieces are floating to the top. If they are use a glass weight to weigh them down.

Put the lid on tightly and rest on your counter for 24 hours. After 24 hours release the gas that has built up during the anaerobic fermenting by slightly opening the lid. Repeat this stage every 24 hours. On day 3 taste some of the pickle, if it tastes like a pickle it is ready. If it needs longer, return back to it on day 5. I have the most success when my kitchen is set at 24deg. Refrigerate once done and it can last for months.

For more information, follow me on Instagram @eatdrinkrealfood.

 

Nisa Yousafzai,
Founder of Juice Prescription and is a qualified Independent Natural Juice Therapist. Nisa has completed a comprehensive course covering Biology, Anatomy & Physiology, Nutrition and Juicing as well as an intensive academy run personally by Jason Vale.

 

 

We all know that travelling can wreak havoc on your body, with jetlag, fatigue and unhealthy eating leaving you feeling unwell and unhappy by the end of the trip. Most people break their usual healthy routine when they go on holiday as they feel they need to relax and have a break from the routine of their daily fitness schedule. Although this is definitely true, you should only let go of your routine a certain amount, otherwise you will return from your holiday feeling unhealthy and unmotivated.

One of the ways you can stick to a healthy lifestyle but still enjoy your holiday is to use the 80:20 rule during your vacation. This principle can be applied to all aspects of your life, but can come in particularly useful when talking about your health and wellbeing.

Eating:

Eating is a large part of travelling and something you should definitely not sacrifice! While away, we all succumb to the temptations of local food and delights. How can you not feast on pasta and pizza when in Italy, or cheese and pastries in France? However, this can leave your body in a state of shock, especially if you are used to leading a healthy lifestyle while at home. So for example if  you are eating pizza, add vegetables. If you’re drinking a cola, eat a salad and protein with it.

This way you can go out socialize and explore the local food, without feeling like you’re missing out. A good way to practice this for example is to pick one small thing every day to indulge in, such as a croissant, a gelato or maybe a creamy hot chocolate.

Drinking

Just like eating, drinking can be applied to the 80:20 rule. As long as you drink water or clean, cold pressed juices 80% of the time, 20% of the time you can indulge in fizzy drinks or sugary cocktails. The 80% will outbalance the 20%, meaning the healthy side of your body will outweigh the unhealthy.

Exercising

While on holiday, the last thing most people want to do is go the hotel gym first thing in the morning! Exercising doesn’t have to be going to the gym, if the city you are visiting has parks you can go for a run or a power walk, if you are next to a beach then you can go for a swim or try some water sports. Remember moving can be fun! On holiday we walk more as we are exploring the city around us. By choosing to walk instead of catching a taxi, or by having a swim in the pool or sea everyday, we will be able to keep our fitness level up. Be conscious about incorporating movement into your travels without making it a harsh routine, and you will be able to enjoy your holiday without feeling like you have sacrificed your fitness in the process.

Sleep

Our sleeping patterns are really disturbed when we travel, due to jetlag and changing time zones. Although there are many things you will want to do in the evenings while you are on holiday sticking to the 80:20 rule again here will keep you energized for the duration of your trip. So 80% of the nights try and sleep before midnight, and 20% of the time you can explore and stay out later.

Be prepared

If you are committed to staying healthy while you are travelling, why not research some cool, healthy places to visit in your destination, such as cafes that sell cold pressed juices or delicious smoothies. This can help you stick to your health regime. You can also bring healthy snacks with you whenever you go out, so you opt for your snack when you feel hungry instead of buying chocolate or sweets on impulse.

Overall, don’t beat yourself up if you slip from your usual healthy routine while you are away – you are on holiday and it’s allowed! Just try and stick to the 80:20 rule and you will be able to relax and do everything you want without the negative health impact.

 

Asma Hilal Lootah,
Owner & Founder of The Hundred Wellness Center.
Winner of Mohammed Bin Rashid Award 2010
Emirates Woman of The Year 2012

Opening The Hundred Wellness Center was a very rewarding yet challenging journey. I felt my stress levels really increased and knew I needed to do something to bring them down. I needed to find some tools to help deal with the situation and improve my health.

The first step I took was to consult Dr. Sean Penny, our in-house Homeopathic Practitioner at the center. I have known Sean for many years and really believe that homeopathic remedies and consultations can help you with whatever you are dealing with. He advised me on a number of factors that could help reduce my stress:

Continue reading “5 steps I took to lower my stress”