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Flood Your Body With Micro Nutrients by Karen Newby, nutritional therapist and Alchemy founder

Many people I meet outside of the clinic think their diet is OK – not perfect (especially at the weekend!) – but just about OK. And they’d be right – especially if it’s not full of fried food, junk food, sweets or pastries; and take-aways or ready-made meals are at a minimum. However, Western diets are often severely lacking in micronutrients – vitamins, minerals and essential fats – so vital in combating stress, fatigue and boosting our metabolism, enabling us t.....

Green pregnancy nutrition

More than any other time in our lives, we’re most conscious about what we eat as soon as we find out we’re pregnant! A varied diet rich in fruit and vegetables, pulses, wholegrains, eggs and fish are all essential to nourishing ourselves and our bumps too. Buy organic if you can to minimise pesticides and herbicides (to keep toxins to a minimum) and to maximise nutrient content. My first priority is to help my patients eat as nutrient rich as possible… in the easiest way poss.....

Pin Sharp Morning Juice

In your blender whizz 1/4 cup of coconut water (unsweetened), a squeeze of fresh lemon juice, a dash of apple cider vinegar and 1 tsp of Morning Elixir. Pour into shot glasses and down first thing. Or whip up a large batch and pop in a bottle ready for your morning pre-breakfast ritual. .....

Beauty Juice

Beetroot, apple, ginger, chard, lemon, orange, rhubarb. Juice the above and enjoy over ice. .....

Green Warrior Porridge (savoury porridge with spring greens, balsamic asparagus, courgettes & garlic)

1tbsp Morning Elixir                                                                                                                                                                                                   1/2 courgette 1 garlic clove finely chopped 1 cup gluten free oats (we love .....

Acai Chocolate Bomb

1 tbsp Sport Elixir 1 packet of unsweetened Acai (we love Sambazon) or acai powder 1 cup of nut mylk (almond works well) 1/2 frozen banana 1/2 cup frozen raspberries 1 tbsp cacao powder 1 cup frozen kale 1 tbps sunflower seeds 1 tsp almond butter 1/2 tsp cinnamon 1/2 tsp vanilla powder or good quality extract 1tbps cacao nibs Dash of maple syrup if you need a little more sweetness Blend all ingredients until smooth......

Greener Colada

1 tbps Morning Elixir                                                                                                                                                                                                     1 cup coconut water 1/4 cup coconut mylk 1/2 cup frozen peas 1/2 .....

Berry Beets Chia Pudding

First pulse some fresh or frozen raspberries in your blender. 10 or so should be fine (this makes enough for 4 small servings or 1 large breakfast serving – you can even warm it up!) Add 1 cup of chia seeds into a bowl or jar and add 2 cups of dairy free mylk and 3/4 cup filtered water or coconut water. Add 1 tsp beetroot powder (or you can use freshly juiced beetroot juice as a replacement for some of the above liquid quantities).  Add your pulsed rasps, 1 tbsp of Be.....

Alchemy’s Guide to Green Sport’s Nutrition

Exercise places greater needs on the body not only for macronutrients (especially carbohydrates and protein) but for micronutrients too.  So often the focus is on protein, protein, protein.  High protein shakes (highly flavoured, there’s even a birthday cake flavour), are often hyped at boosting lean muscle and being essential to consume within that one hour window after training (research into this is ongoing about the optimum anabolic window). .....

5 reasons to get your 10 a day

Recent research has shown that we should be aiming for 10 portions of veg and fruit per day.  As a nutritional therapist, an essential part of any programme is a bedrock of plants…here are my top 5 reasons why: 1. Mineral and vitamin rich – they are nature’s multi-Vit 2. Phytonutrient rich – ‘phyto’ is the Greek word for plant – 1000s of natural chemicals which help to protect plants from germs, fungi and other threats and help us t.....