Festive Season

Celebrating The Year Past, Celebrating Life

This Summer Holiday Edition:

• Know which foods will Nourish and Sustain you
• Christmas Raw Recipes to impress!!
• Herbal Brews to calm the nerves 

Food to Nourish & Sustain

How can you stay trim throughout the summer festivities?!

Choose your food wisely throughout this season.

I've put together a short-list of foods that you should keep on hand as a staple. 

Lots of juicing, salads and stir-fries!

Simple Treasures

• Leafy Greens (spinach/kale/silberbeet): Rich in calcium, potassium, magnesium, folic acid, amino acids, fiber, vitamin K, vitamin C. Benefits - Bowel health/regularity/ enhances metabolism of Carbohydrates (reducing LDL levels)/ Immune boosting

• Beetroot: Rich in glutamine, amino acids, fiber. Benefits - Enhances metabolism of Carbohydrates (reducing LDL levels)/ Immune boosting

• Carrot: Rich in glutamine, amino acids, fiber. Benefits - Enhances metabolism of Carbohydrates (reducing LDL levels)/ Immune boosting

• Daikon Radish: Rich in amino acids, fiber, potassium, vitamins K & C. Benefits - Enhances digestion (especially starches)/ dissolves hard fat deposits/ supports immune system 

• Ginger: Deserving of an entire blog to itself, ginger is your gem. For now, just to spike your interest ... Benefits - may protect your liver and stomach against the toxicity of alcohol/  protective against electromagnetic radiation/ alleviate nausea/ lower serum cholesterol levels (LDLs, VLDLs)/ protect against free radicals/ regulate blood sugars/ pain relief in arthritis/ alleviate cramps/ boost immune system/ enhance digestive function

• Coconut Milk (use in your stir-fry): Rich in amino acids, potassium, omega 6. Benefits - protective against detrimental bacteria, fungi and viruses including - Chlamydia trachomatis, Helicobacter pylori, Hemophilus influenzae, Listeria monocytogenes, Neisseria gonorrhoeae, Staphylococcus aureus, Staphylococcus epidermidis, Streptococcus agalactiae, Candida albicans and Herpes Simplex (1 & 2)

• Bee Pollen: Rich in amino acids, B-vitamins including B12, minerals and over 5000 types of enzymes ... and much, much more! Benefits - protects liver/ reduces fatigue/ lung health/ boosts haemoglobin

 

 Honey Dew Refresher

• 2C Honey Dew Melon, diced
• 2tsp Coconut Sugar or Agave Syrup
• 1/8 tsp Vanilla extract
• 1C Ice
• 1C Water  

 Option: Add 1/2tsp Bee Pollen

*Blend well and enjoy!

  






  Hot Pink Salad

• 1C Beetroot, grated
• 1C Carrot, grated
• 1C Daikon radish, grated
• 1C Apple, grated
• Juice from half a lemon, freshly squeezed 
• Olive oil/Hemp seed oil, drizzle

Options: Add 1C chopped tomatoes or soak half cup Loving Earth Salad Sprinkles in 1/4C olive oil while grating your ingredients before mixing through. 1C chickpeas are also nice in this dish.


  
Raw Christmas Fruit Cake
Trust me!! This is one impressive cake, even if i do say so myself! 
AND - nobody will ever guess it is raw. 

Time needed - 15 minutes preparation, 2 minutes washing dishes, 1 day to set (freezer)

*Nuts and seeds - remember to always soak nuts and seeds overnight in water for better digestion 
*Any of the fruits or nuts may be substituted for others you prefer or can find at your local store.

• 1+1/4C Almonds, soaked & chopped coarsely
• 1/2C Hazelnuts
• 1/2C Currants
• 1/2C Sultanas
• 1/2C Apricots, chopped (if using dried apricots, soak in water until soft)
• 1/4C White Mulberries (Loving Earth) 
• 1/4C Pepitas (pumpkin seeds)
• 1/4C Sunflower kernels
• 1+1/4C Cacao powder

*Mix ingredients (above) together. 
*Halve the mixture. 
*Blend half in a food processor moderately (or speed #6 in a thermomix) - roughly to a muesli bar texture. This will determine the texture of your cake, so it's up to you how crunchy you keep it.

• 1/4C dried Cranberries

*Add cranberries and blend gently (i used #4 speed in my thermomix)
*Now add the remaining half of your mixture to the already blended half ... very gently (i used #2 Reverse speed in my thermomix)

• 1+1/4C Dates, pitted & soaked
• 1Tbs Agave Syrup
• 1Tbs Water

*Process final three ingredients to create a smooth paste.
*Add date paste to fruit & nut mixture, stirring well.
*Press mixture firmly into a small round bowl or cake tin that has been wiped very lightly with coconut oil/butter. Put in the freezer and leave for 24hrs.

Option: Shape mixture into small truffles ... have some fun with this recipe!

• 1/2C almonds, soaked
• 1/2Tbs Agave Syrup
• 1Tbs Coconut oil/butter

*Process almonds into meal.
*Add remaining ingredients and process until a smooth paste.
*Take cake out of freezer after 24hrs and turn upside down onto a serving plate.

*Spread paste over cake, garnish with almonds - and have a wonderful Christmas xo

 

Herbal Brew

Infuse your own unique blends for a 

Balance of Taste and Health!

These herbal brews taste just as good hot 

from the teapot or chilled over ice. 

Enjoy! 

Lemon Balm: Infuse 4g loose tea per cup for 5-10 minutes before serving. 

Drink throughout the day when you are feeling nervous, anxious or depressed. Lemon Balm lifts your spirits! If you are having trouble sleeping drink an infusion of Lemon Balm with Valerian before bed.

Passionflower and Lavender: Infuse for 5-10 minutes before serving.

Passionflower is another herb that may reduce nervousness, anxiety and insomnia. Lavender is very calming and effective during times of stress, anxiety, depression, nervousness and insomnia. Brew Passionflower with Lavender for a beautiful flavor.

 

Next month ...

• Herbal Tea Blends to Support Your Health - learn how to make more tasty herbal brews!
• Food to Nourish and Sustain - Coconut, Maca, Hemp seed ,Klammath Lake Blue-Green Algae
• Recipes - Juice, Raw Pumpkin Pie .. and something savoury!

To be the first for new recipes and healthy bits, "LIKE" Ascendance Natural Health on Facebook xo

Spring Festival

Your Health - Holding The Balance

Dedicated to my clients ending October Detox & Cleanse - well done!!

As promised:

• Know which Ingredients will Nourish & Sustain You
• Sweet Treats Loaded with Energy & Goodness
• Herbal Brews Unique & Balanced for your Health

Food to Nourish & Sustain

What's all the fuss about??? 

Where's the Balance between Superfoods and regular Wholefoods?

Here's my reason for including Superfoods alongside locally grown Wholefoods!

Latin American Treasures

• Chia Seeds: Rich in protein, phosphorous, calcium, manganese, potassium, sodium, soluble fiber, zinc and Omega 3. Benefits - Enhances cardio health/ Supports joint function/ Promotes digestive health.

• Cacao (raw): Chocolate makes the world go round, and round, and round! ... I promise I'm not exaggerating! Rich in magnesium, iron, chromium, manganese, zinc, vitamin C, tryptophan, serotonin, soluble fiber, theobromine. Just think of all the body systems that require and benefit from these nutrients! This is just scratching the surface of what real chocolate (raw cacao) can offer you! For an in-depth journey into the world of Cacao, i highly recommend Naked Chocolate by David Wolfe.

• Lucuma: Sacred to the Inca, this powdered fruit is rich in carbohydrates, fiber, B-vitamins, iron, beta-carotene, phosphorous, calcium, protein. Lucuma has a sweet taste but has a low GI.

• Camu Camu: Powdered berries, one of the worlds richest sources of Vitamin C. Also rich in calcium, phosphorus, potassium, iron. Benefits - Enhances your immune system/ Supports collagen, tendons, ligaments/ Promotes optimal function of your brain, eyesight, heart, lungs, liver, oral health/ Promotes skin health/ Helps regulate stress and anxiety.

• Yacon Syrup: One of my favourites! Related to the Sunflower, syrup is pressed from the root. Rich in antioxidants and potassium. Benefits - Minimal impact on glucose levels due to low mono- and disaccharide sugars/ Promotes digestion by supporting good gut bacteria/ Improves absorption of calcium, magnesium, B-vitamins/ Helps regulate cholesterol and triglyceride levels/ Enhances your immune system/ Supports the health of your small intestines and colon.

 Carnival Smoothie

• 1/2 Cup Green Pear
• 1/2 Cup Beetroot
• 1/2 Cup Carrot
• 1/2 Cup Banana
• 1 Cup Ice
• 2 Cups Water

Blend all ingredients in high speed blender - add more water if consistency is too thick.

Options: Add 1 tsp Camu Camu powder
               Add 1/4 tsps Bee Pollen

               Add 2 tsps LSA

Banana Chia Pudding 

Inspired by Matthew Kenney, raw food chef extraordinaire!! 

A favourite amongst my family and friends - Enjoy!

• 1 Cup Cashews, soaked for 20min & strained
• 1 Cup Water
• 1 Cup Banana
• 1/3 Cup Raw Honey
• 1 Tbs Cinnamon, ground
• 1/4 tsp Nutmeg, ground
• 1/2 tsp Ginger
• 2 tsp Vanilla extract
• 1-2 Vanilla bean, cut in half and scrape
• 1/4 tsp Himalayan Salt or Celtic Sea Salt
• 1/2 Cup Chia Seeds
• 2 Tbs Shredded Coconut

Blend all ingredients in high speed blender until smooth. 

Pour into a mixing bowl to stir in Chia Seeds (if you have a thermomix, add Chia Seeds and reverse blend on speed 4)

Pour into small serving bowls (I like to use tiny recycled jam jars - they look cute and store easily in the fridge!) Allow 30 minutes to set, garnish with Shredded Coconut, store in fridge. 

Options: Leave out Ginger if you prefer a smooth banana flavour - ginger will taste peppery.

              Replace Nutmeg and 1/2 of the Cinnamon with Raw Cacao Powder

Chocolate Mousse-Custard

• 2 Avocados
• 1 Cup Almond Milk
• 2/3Cup Agave Syrup (or Yacon Syrup)
• 1 Cup Raw Cacao Powder
• 3 tsps Vanilla extract
• 1/2 tsp Cinnamon, ground
• Pinch Himalayan Salt or Celtic Sea Salt

Blend all ingredients in a high speed blender until smooth like custard! Pour into small serving bowls and garnish with strawberries or thin rounds of banana & shredded coconut. 

For a mousse-like texture, leave for 2 hours in the fridge.

Option: Once blended into a smooth consistency, add chopped raw walnuts or chopped raw macadamia nuts

Macadamia Cacao Truffles

• 3/4 Cup Raw Cacao
• 1 Tbs Lucuma powder
• 1/2 Cup Coconut Oil
• 1&1/2 tsp Vanilla extract
• 1/4 tsp Himalayan Salt or Celtic Sea Salt
• 2/3 Cup Yacon Syrup (or Agave Syrup)
• 1 tsp Cinnamon, ground
• 1/4 tsp Nutmeg, ground
• 1/4 Cup Coconut, shredded (+ extra Coconut)
• 1/2 Cup Raw Macadamias, chopped 

Except for Coconut and Macadamias, blend all ingredients in high speed blender until smooth. Pour mixture into a mixing bowl and stir in Coconut and Macadamias (if you have a thermomix, add the Coconut and Macadamias and reverse blend on speed 4). Refridgerate for about 1 hour or until firm. Roll into balls and coat with extra shredded Coconut. 

Option: Add 14 drops of the Flower Essence Bluebell or Sydney Rose - enjoy the love vibe!

Store in fridge in air-tight container. Share with your loved ones!!

 

Herbal Brew

Infuse your own unique blends for a 

Balance of Taste and Health!

These herbal brews taste just as good hot 

from the teapot or chilled over ice. 

Enjoy! 

Peppermint & Green Tea: Infuse equal parts loose tea for 5-10 minutes before serving. 

Peppermint to support your digestion after meals and green tea for super antioxidant levels and to promote the elimination of brown fat!  

Liquorice root, Star Anise & Spearmint: Simmer Liquorice root & Star Anise for 7 minutes, turn off heat before adding Spearmint to infuse for 5 minutes before serving.

Liquorice to support your immune system, lung health and nervous system, Star Anise is antibacterial and will also promote healthy digestion, Spearmint to support your digestion and for any kind of nausea. 

Next time ...

• Herbal Tea Blends to Support Your Health - learn how to make a tasty herbal brew!
• Food to Nourish and Sustain - Leafy greens, Beetroot, Carrot, Daikon radish, Ginger, Coconut milk, Bee Pollen
• Recipes - Honey Dew Melon Juice, an old favourite - Hot Pink Salad, Raw Christmas Fruit Cake

To be the first for new health bytes, "LIKE" Ascendance Natural Health on Facebook.

Know Thyself ... especially during your detox & cleanse!

In answer to your many questions I’ve put together this newsletter focusing on:

How to make the distance detox & cleanse

Detox recipes: Juice, Cheese, Pasta

Everyone who’s done a detox & cleanse will know how much organisation and commitment is needed to see the distance. To set the boundaries and make the month easier, these are some questions I always ask myself before starting out:

• What is my goal?
• How disciplined should I be about what I can and cannot eat?
• How emotionally attached am I to the food I eat?

Having a clear answer to these questions will help you immensely throughout your detox & cleanse.

The Goal

If you are doing this simply because you feel you have to it’s going to be a tough slog and to be honest, you probably won’t make the distance.

When you have a goal you will draw an inner strength that comes from doing something positive for yourself.

Self-discipline

• Once you set your detox & cleanse goal, have clear boundaries about what you can and cannot eat.
• Remember, this is your decision.
• Remember why you are detoxing and cleansing your body – write a list of positive outcomes in bright green and stick it up on your fridge and pantry doors.
• If you slip up, acknowledge why you did this, forgive yourself and get on with the rest of your detox!

Emotional Attachment

We all have something that’s a challenge to give up for the month ... sugar, wheat, dairy, alcohol. Often you won’t know what that item is or how attached you have become to it! Watch your behaviour!

• Do you feel irritable, sad, angry?
• Do you wander around the kitchen even though you are not really hungry?

Know Thyself

When you realise what foods you are emotionally attached to, sit down and journal your feelings. Write about how you feel when you eat those foods and how you feel when you don’t. Writing is a wonderful way for your subconscious mind to communicate feelings you may not understand or have noticed about yourself! Once you are aware of those attachments, you are empowered to act upon them.

Your detox & cleanse is more than physical, it inevitably will detox & cleanse your emotional body too! The body-mind connection is real! You will feel it during your detox & cleanse - be ready for some wonderful changes ahead! 

'Light for your Liver' Juice!

• Pineapple ..................100g
• Carrot ........................ 30g
• Celery ........................ 30g
• Beetroot .................... 30g
• Ginger ....................... half inch
• Turmeric ................... 1 inch
• Water  ....................... 2 cups
• Ice ............................. 1 cup

Blend all ingredients in a high power blender (or push through a juicer if you don't like drinking the fiber) and enjoy!

This juice may help cholesterol levels, rheumatoid arthritis, fluid retention, and support your nervous system. 

 Raw Cheese Veggie Bites

• Cashews .................. 1 cup
• Macadamia nuts ..... 1 cup
• Savoury Yeast .... 1 Tbs
• Lemon Juice ............ 1 Tbs
• Sea Salt ................... 1 pinch

Blend all ingredients until smooth.
I like to layer cucumber and tomato slices, placing a generous spoonful of 'cheese' on top and garnish with cracked pepper!Enjoy!!
Also great as a dip or a cream cheese replacement.

This is a nice snack, loaded with amino acids, protein, B vitamins including B12. These nutrients will give you energy and support your nervous system.
 For more information on savoury yeast: http://www.efn.org/~sundance/NutritionalYeast.html 

 Raw Spaghetti Napolitana

• 3 Tomatoes, chopped
• 15 Sundried Tomatoes, soaked
• 5 Cloves Garlic
• 3 Tbs Fresh Basil, chopped
• 1/4 Cup Extra Virgin Olive Oil
• 2 Dates, pitted
• 1 tsp Sea Salt or Himalayan Salt
• Pinch of Chilli powder
• Cracked Pepper
• 6 Zucchini, chopped into 2 inch lots

Blend all ingredients - except cracked pepper - until smooth but still a little chunky. Next, spiral cut your 2 inch zucchini pieces (i bought my spiral cutter for $25 over the internet). Plate up with cracked pepper and cherry tomatoes to garnish! 
Share with loved ones and watch their amazed faces as they enjoy this raw Spaghetti Napolitana!!!

Enjoy these beautiful raw recipes during your detox or share them with your loved ones! You'll be sure to impress!! Monique xo

 

Detox & Cleanse this October

Daylight savings is detox & cleanse time!

Wind back your clocks, detox your body!

I love detox time! Truly I do!! Not only because I’m a health obsessed naturopath, but because I love to feel like I have enough energy to last forever! To feel strong in body, clear in mind.

If I could have a few more hours in every day I’d take it!! If anyone can grant me that wish ... Until I find the magic wand ...  the next best thing for me is to feel energised and bright enough to take every little second of every beautiful day and LIVE IT!

This is what a Spring detox does for me.

The most precious thing - Your Body

Think about how often you give your car or bicycle a service... now honestly say how long you would keep your car (5 years, 10 years, 20 years???) And how long will you live in your body?? Take care of it and it will serve you well!

Why detox & cleanse my body now?

• Spring cleaning is not just for the home! Your body is actually designed for a cleanse following each winter. Think about all the cultures that fast each year.
• Your body is ready to transition away from the rich, heavy winter foods.
• You will have more energy for the festivities of Summer! 
• Your mind will feel more switched on.

What am I detoxing from my body?

• Airborne pollutants that we breathe in everyday.
• Pesticides and fertilisers that our great-grandparents lived without!
• ‘Foods’ that burden – everything refined, fried, sweetened and pumped with artificial colours and preservatives.

How do I detox and cleanse my body?

• Food choices are key to a successful cleanse.
•  The right combination of supplements will support your liver during the various phases of detoxification and enhance the detoxification process.
•  Commit to a minimum of 3 weeks to allow your body time to really cleanse.

As your body detoxifies ...

At first you may experience headaches, flu-like symptoms, digestive changes, fatigue ... This will all pass and by the end of week 3 you will feel energised and ready to enjoy Summer!

The promise!

As promised to all of my detoxing clients!! Throughout October I’ll be posting cleansing juices and salads as well as snacks you won’t believe are healthy. Today we’ll get started with a breakfast that will keep you going for hours. Start every day with a fresh juice and notice how good you begin to feel!

Cleansing Refresher Juice

Carrot .............................. 100g

Cucumber ...................... 150g

Granny Smith Apple .....170g

Spinach ...........................  50g

Coriander .......................  10g

Fresh Turmeric .............. 1 inch

Water ............................... 2 cups 

Ice .................................... 1 cup

All ingredients go into your high speed blender or juicer to make your delicious Cleansing Refresher Juice. Enjoy!

Be creative! Change it around – use pineapple instead of apple, kale instead of spinach, parsley instead of coriander, ginger instead of turmeric.

Next time ...

• Raw pasta - make it and taste it to believe it!
• Super cleansing foods

Be the first for new postings on detox cleanses and other healthy bites, like Ascendance Natural Health on Facebook.

Getting Started!

Body, Mind, Spirit ... your health is sacred

Your body is sacred; after all, you have your body for a lifetime!

Health is everything that makes you feel the way you do ... from head to toe! Body, mind, and spirit in balance will bring you good health. Once you have decided to get healthy and feel good, make an appointment to visit me and I’ll show you how easy it is!

Youthful, Energetic ... YOU!!!

What is your ultimate picture of health?

Learn the age old ‘secrets’ of natural remedies and eating for your health.

Learn how to stay healthy in the modern world of stresses and pollution.

Once you have the resolve to bring balance into your life we can work together to achieve your healthiest goals!

Food ... See Just How Good Healthy Food Can Taste!

Understand how your food choices shape your body and your health

Coming Soon...

I’ll be sharing with you how to make healing herbs and nourishing food choices the path toward your healthiest dreams! 

See what the Naturopath eats ... don't worry, i'll even give you the recipes - too easy!

Herbal Tea of the month ... forget what you've tasted in the past! Herbal teas will have you hooked once you know which ones taste good!


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