Helping you EAT, MOVE and THINK your way to better health
from Naturally Chiropractic and Living Naturally
Start the day as you mean to go on... July is the perfect month to take advantage of the extra hours of daylight and such wonderful weather.
MOVE earlier, THINK better_

Most of us have a fixed morning routine, often lazing in bed until the alarm goes off even if we have woken with the birds. Take a tip from them, get up a little earlier and plan your day so you can enjoy it. It's easy to achieve something that you might have been delaying – like a task you know you won't enjoy – simply by getting up when the air is fresh and still cool. It only takes...

10 seconds to decide NOT to turn on your phone or check your emails.
5 minutes to sit quietly, clear your head and meditate.
7 minutes to do some deep breathing exercises. Here...
10 minutes to make a healthy smoothie for breakfast – no commercial cereals full of rubbish, please! Here...
12 minutes to do some gentle exercises before you shower. Here...
15 minutes to plan your day. Make a list that priorises the tasks you don't want to do then set some goals for the future. Once it's all on paper, the niggles will go away and you can approach the rest of your day with a more positive attitude. Here...
And, when you are home again in the evening, there will be several more hours of twilight to refect on what you have acheived, and even, hopefully, a little more time for yourself to relax.
.EAT simply__
It's hot, who wants to cook? So create a main course salad. Try this inspired version of the classic Pad Thai. It's a 3-step recipe but you can simplify it:
STEP 1: Marinated Mushrooms
450g mushrooms – try shiitake
60ml of tamari or soy sauce
2 tablespoons of maple syrup or honey
2 tablespoons of cold-pressed olive oil
Whisk the liquid ingredients together then pour over sliced or chopped mushrooms. Leave to marinade for as long as possible, even overnight.
STEP 2: Pad Thai Sauce
1 cup of cashews, peanuts or almonds
1 inch ginger root / 1 clove garlic / 1 red chili pepper / 1 teaspoon ground turmeric / 10 coriander seeds
1 tablespoon maple syrup or honey
1 tablespoon tamari or soy sauce
Juice of 2 limes
1 tablespoon cold-pressed olive oil
500ml water (or as needed)

Soak the nuts for at least 4 hours, or overnight. Drain and place in a blender with all the other ingredients and half the water. Blitz and add water as needed to create a sauce that is thin enough to pour, but thick enough to coat the vegetables. Season to taste. Store leftovers in the fridge.

STEP 3: assemble the salad
1 small cabbage
2 carrots
1 courgette
1 bunch spring onions
1 each red and yellow pepper
A few handfuls of mung bean sprouts
A bunch fresh of coriandeer
For serving - pumpkin seeds or extra nuts plus lime wedges.
Slice all the vegetables as thinly as possible – use a vegetable peeler, mandoline or spiralizer to create a variety of strips and shapes. Roughly chop the coriander including the stems. Add the mung bean sprouts and toss everything together in a very large bowl. Just before serving, pour the dressing over and fold to coat. Garnish with the marinated mushrooms, seeds and lime wedges.
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