​Schools are breaking up and our thoughts are turning to long summer days (we hope! Coming from the UK that’s not always guaranteed!). Many of us will be departing for a much-needed break. I live for my precious holidays but I must admit I worry that when I finally stop and relax my body will take it as a sign to release the past few months’ pent-up stress and I’ll fall sick with a cold or feel a bit below par. Does this ever happen to you?
​
If so, check out these tips to ensure you’re at your best all summer long!
 
1. Boost your immunity before you go.
A few weeks before I board a plane, I give my immunity a powerful boost. The last thing you need is to pick up nasty germs before you even get to your destination. Check out my recommendations in our August 2017 newsletter especially if you are travelling by air.
 
2. Pack Melatonin.
Melatonin - a natural sleep aid - helps protect against jetlag. Take between 0.5 - 3mg half an hour before you want to sleep, or if you have difficulties getting to or staying asleep. I find that even if I am awake at 2 am I am much more relaxed about it and can fall back to sleep quickly if I’ve taken melatonin.
 
3.  Keep hydrated.
Keeping yourself hydrated is important not only during air travel but also while you’re on holiday. The sun, in all its glory, will dehydrate your skin, and you’ll lose water sweating. Don’t assume a dunk in the pool is all you need to keep cool. Your insides need some water-loving too. Carry a water bottle with you, preferably a glass one that you can refill. We’re not fans of plastic!
 
If you do fancy a glass of bubbly or two in the sun, alternate alcoholic drinks with water. That way, you’ll avoid the risks of dehydration including headaches, dizziness and heatstroke AND you’ll reduce the number of empty calories you consume. Win-win!
 
4. Protect your skin.
Whilst we do want our dose of Vitamin D - critical for so many of the processes in our body, our immunity, and our mood - prolonged exposure to the sun can cause sunburn and longer-term damage. Opt for an SPF of 50 that doesn’t contain parabens and harmful chemicals and apply regularly. I like the Badger range though it can be hard to apply. The Mambino SPF30 for kids and babies is also a firm favourite, which I use on myself. It spreads easily and evenly and I just make sure I apply it more frequently. It’s available at IMI, 13th floor Kailey Tower, Stanley Street or you can buy from their online shop. https://www.imi.com.hk/
 
Avoid the sun in the heat of the day between 11 am  and 3 pm and ensure kids -  and adults too - wear sunvests when swimming. Good skin protection such as long cool cotton sleeves will also help against prickly heat rash, a condition I’ve been unfortunate to have in the past. If you do fall victim, aloe vera gel or a couple of drops of lavender and peppermint essential oil in coconut oil can help ease the discomfort.
 
5.  Eat mindfully and take a good probiotic.
No one wants a dodgy stomach on holiday. Take a probiotic before and during your holiday to protect against offending foods. The Optibacs range – also available at IMI – is super convenient as it doesn’t need to be kept cool. Also, as much as possible, eat fresh local produce as it will likely be higher in nutrients than food shipped in and less likely to cause food poisoning through bad refrigeration. 
 
Try spacing out meals to give your body time to digest the last one. The first bite of everything tastes wonderful so check in to see that each bite lives up to the first taste – if it doesn’t, leave it. Share a dessert with a friend and savour every mouthful – such mindful eating will help weight management so you don’t come back with excess pounds to lose.  It is said that on average people come back 4 lbs heavier on holidays, according to one survey!
 
6. Really unplug.
Just Be. How wonderful does that sound?  I don’t know about you but it takes me a couple of days to relax and unwind. The last 3 holidays I’ve had I’ve been on conference calls within an hour of me getting to my destination. This summer I won’t be doing that. Prioritise and rework deadlines to give yourself some space, ensure you prepare and brief others before you go away, and then set your ‘out of office’ on email. (Here’s one for you: I’m lying on the beach with my toes wiggling in the cool sand right now. I’ll be back ready to go fully refreshed on x date. If you need assistance whilst I’m away please contact x).
 
If you must check your emails, limit it to a couple of times a day - am and pm - and stick to that. Let people know if something’s super important they can call you.  Put your laptop away (and your beloved phone, if you can) somewhere, anywhere, where you won’t be tempted to check it time and again.
 
7. Lose Must and Should from your vocab.
Holidays are about going with the flow, so get rid of “must do this, should do that” and go easy on yourself. In all likelihood – especially if you’re spending time with family - you’ll have enough demands on your time, so ditch the self-imposed ones.
 
8.  Return a day early.
You may want to draw out your holiday till the very last minute but, to really feel the benefits of your time away, head back the day before you need to do anything or be anywhere.  How many times have you felt you’ve needed another holiday after the first day back in the office? A day at home will give you the chance to get over travel-fatigue, to unpack, shop, fill the cupboards for the upcoming week and get yourself in the right mental space before you re-enter the rat race.  If you do plan to return last minute, ensure you have everything ready before you head off – your office bag packed, school uniforms ironed – to avoid post-holiday panic and pressure.
 
Kidsfest June 2018
 
Health Nation was proud to take part in our very first Kidsfest event. This is an amazing event run by Michelle Harris of Pure Potential Worldwide for kids aged 8 to 12 years. The children spent the day completing various activities including yoga, meditation and mindfulness, and making their own essential oils. Joe and I were lucky enough to guide the 18 children through making their very own pasta dish and acai bowl (see the recipe below, which was a major hit!).  We finished up with a healthy quiz and a talk on Food and Mood – how the food you eat affects how you feel and behave.  We thoroughly enjoyed ourselves and hope the kids did too. Special thanks to Michelle and the amazing practitioners who all came together to empower kids! Watch out for the next event coming up in August. For more information, check out www.purepotentialworldwide.com.

​Have this for breakfast, as dessert or a healthy snack! Whatever time you serve it – it’ll go down a treat! 
 
Serves 2
 

• 2 Bananas (frozen if possible)*
• 2 cups Strawberries or blueberries or a mix
• 1 to 2 cups Milk (almond, rice, coconut)
• 4 tbsp Acai powder
• 1 cup Chia seeds soaked

 
Combine all the ingredients in a blender and blend to the consistency of a thick smoothie.  Chill and top with your favourite toppings:
 

• Granola
• Berries
• Other fruit
• Nuts
• Seeds
• Unsweetened Coconut flakes
• Goji berries

* if allergic to bananas then avocado can be used as the base, allow half an avocado per person. You can’t really taste the bananas or avocado – they both provide a wonderfully creamy texture.

So, now you’re all set, there is nothing to do but relax and enjoy the break.  Have a very happy and healthy holiday. We’ll be back with more tips and tricks to live well in September!

Alison and the team at Health Nation.

Typically, women are better at seeking health-related advice compared to men who are less likely to take care of themselves or open up to others. Seeing as though June is Men’s Health Awareness month and Father’s Day why not treat your dad or the man in your life to a health consultation. We are lucky to have Joe, our very own male Health Coach here, who can advise on all areas of personal wellbeing from food and weight to exercise, gut and heart health.  

Quick and Easy Tomato and Courgette Stir Fry with Quinoa

A delicious, healthy and nourishing lunch or dinner meal that all the family will love. The quinoa is a great source of protein containing all 9 essential amino acids our bodies need. It also contains double the fibre of other grains, which means it keeps constipation (a common concern for many during stressful times). Meanwhile, tomatoes and courgettes both have an abundance of vitamin C, a natural antioxidant that prevents cancer-causing free radicals from damaging and ageing the body.

Serves 4:
Ingredients:

• 1 cup quinoa washed
• 2 cups of water for boiling
• 3 lemons juiced
• 4 tbs olive oil
• 2 tsp chilli de-seeded and chopped finely (add more or less dependent on how spicy you like it)
• 3 cloves garlic peeled and chopped
• 1 red onion peeled and chopped finely
• 1 red, green, yellow pepper all chopped and deseeded
• 3 to 4 courgettes
• 2 x 400g tins of chopped tomatoes
• Bag of spinach (can be fresh or frozen)
• Bunch of broccoli sprouts or pak choy (or greens of your choice)
• Sea or Himalayan salt

 
Directions:

1. Cook the quinoa in the water, boil and allow to simmer until fluffy and the water is all absorbed. This can take around 15 minutes. You may need to add extra water while cooking if the pan starts to dry out).
2. Whilst the quinoa is cooking, add the olive oil then the garlic and onion to a frying pan or wok and heat until the onion is soft.
3. Add the peppers, courgettes, broccoli and pak choy to the frying pan and cook until soft
4. Add in the tomatoes and spinach until the spinach wilts
5. Once the quinoa is done add lemon juice and salt. Serve with the stir fry on top.​

 
Alison and the Health Nation HK team!

Are you single, in a happy relationship, or in a long-term relationship that has lost its spark? For some people, Valentine’s Day is an opportunity to celebrate love and romance but for others it may be a reminder of longed-for companionship or a long-lasting relationship that has gone a little stale around the edges.  
Here are our top tips to nurture relationships with self and others in the month of love and romance.
 
Single ladies. Put your hands up!
You may be rocking the single life or wishing for a committed relationship this Valentine’s Day. If the latter, it’s time to invest in some self-love.

1. Pamper yourself this Valentine’s Day. Nurture and be kind to yourself. Take the time out for a manicure or a massage. Do something that makes you feel good. Do NOT spend the day staring at friends’ declarations of love on social media.
2. Have a great night out with your friends. Laugh, love and enjoy good, solid friendships.
3. Go out and carve the life that you want for yourself. Don’t spend time waiting for love to happen. Love will come knocking when you’re out there living a full, authentic life, not when you’re cooped up indoors feeling miserable.
4. Love and accept yourself fully and completely for who you are. This is going to sound odd but give it a whirl: every morning as you brush yourself say to yourself “I love you because…’ Do this for 21 days (or longer if you can) and see the effect this has on your self-esteem.

 
If you are in a happy relationship:

1. Celebrate what you have together.  Take the time out to acknowledge and be grateful for what you appreciate about the other person.
2. Look at new ways to keeping that closeness. The familiarity and comfort that comes with a long-term relationship is beautiful but after a while, it can become all too easy to take each other for granted. Take the time out for date nights or a weekend away without the kids to celebrate you as a couple.

For those of you that have lost that connection.
​Ah, life has a funny way of diminishing the flame that once burnt so bright. The long hours at work, responsibilities towards family members young and old, the change in identity as couples evolve after having children all affect the quality and quantity of communication needed to sustain a healthy, happy relationship. Perhaps it’s time to reconnect and rekindle your relationship.

1. Take time out to tell your partner what they mean to you and what it is in particular that you appreciate about them. Both write 3 things down and then share with each other and discuss. Give specific examples where you can.
2. Think about the best times in your relationship. Talk to each other about what them great. Think about how you met and what attracted you to each other.
3. Be honest and share 2 things each about what you both want most out of the relationship that is perhaps not happening right now. I know. It’s a little awkward especially when you need to try and bear your partner’s wish list in mind without judgement or criticism for the next week to see how things goes.  If you are scared to share what you want it may help to know that most partners do want to please their loved ones.  Just leave out “you” and use statements such as  “I would love to be held right now”.  I would love to spend more time with you’.

Being happy and settled in yourself and your relationships is a key part to overall health and wellbeing and vitality so make sure you prioritise you and your relationships this month!
​
‘Only through our connectedness to others can we really know and enhance the self. And only through working on the self can we begin to enhance our connectedness to others.’ Harriet Lerner (author)

Recipe of the Month
​This time it’s a recipe with a difference:  a face mask that is scrumptious enough to eat and will have you glowing from the outside as well as in! 

Avocado Face Mask

• 1 Avocado peeled and stoned
• Juice of 1 lemon
• 1 tbs coconut oil melted
• 1 tsp raw honey

 

1. Mash all the ingredients together till they are all mixed and smooth or blend in a food processor.
2. Apply evenly to your face and leave on for up to 20 minutes
3. Rinse with warm water

Oh, and to really spice things up this Valentine’s Day, who can resist Chilli Cherry Chocolate? Made with love, these rich and creamy chocolate treats are utterly delicious and bursting with antioxidants. 

​

• Organic Dark Chocolate 85% Cacao (look for a brand with no refined sugar)
• Fresh cherries
• Chilli flakes

1. Melt the chocolate
2. Add in the chilli flakes - a few at a time to taste
3. Chop and mix the cherries in
4. Freeze

This also works with fresh strawberries or raspberries (if chilli’s not your thing, leave them out).
 
Wishing you all a month of love and meaningful connection!
Alison and the Health Nation team.

Every new year we set about making New Year’s Resolutions, which at least 1 in 10 of us do not fulfil.  We then beat ourselves up, promising to do better next time and the cycle continues.

Last year, I broke the cycle. Instead of setting New Year’s Resolutions, I chose one word that I wanted my whole year to be about.  I chose COURAGE. 

I decided 2017 would be the year that I stepped up, faced my fears and courageously made major changes in my life.   I put my word out there and committed to it publicly on my own personal blog (AM1 Health – for those of you interested) to hold me accountable.

And what a year I had!  Every time I was faced with something new, daunting and outside of my comfort zone, I was spurred on by the fact that I had to live up to my chosen word. It kept me accountable in a way that New Year’s Resolutions never have.  COURAGE made me achieve so many wonderful things, which is why I’m here today living my dream all set to help you live yours.

So, ditch your New Year’s Resolutions and choose a word that works for you instead.  You won’t be disappointed!

Is your mind doing overtime trying to settle on that one meaningful word?

To choose a word that truly strikes a chord with you, ask yourself the following questions:

• What do I want to focus on this year?
• What do I want to do more of this year that perhaps I didn’t last year?
• Is there a particular attitude/mindset/approach I want to have?
• What kind of person do I want to be this year? What would this person think, do and feel?
• What do I want to accomplish this year?
• What kind of actions does this mean I’ll be taking? What words describe these things and how they will make me feel?

Write down any words that come to mind. Test them out on some of the scenarios that came to mind when you asked yourself the questions above.  Then narrow them down a shortlist of two to three, If you can’t settle on one word, go back a day later and see which one resonates the most.

Some of the words that resonate for me this year and sum up my vision and focus for the coming year are:

Bold, freedom, simple, family, joy, forgiveness, acceptance, grace, gratitude, positivity, confidence, trust, faith, present, fitness.

However, the word I’ve chosen for this year is BALANCE.  I was busy with so many activities in 2017 and sometimes the scales tipped too much in one direction.  I neglected some areas in my life so this year I intend to create BALANCE.  I rather like the word as it ties in with the main featuring image on our website (is this a coincidence, I wonder?!)

So, what about you? What’s your year going to be all about?  And, how are you going to stick to your word?

I encourage you to put your chosen word somewhere where you can see it on a daily basis - a post-it note on your bathroom mirror, for example.  Check in when you have major decisions to make or are feeling unsure.  Let it guide you to move forwards and make 2018 a year to remember.  You might want to share it with a friend and regularly check in with each other to see how you’re both doing, offering each other support and encouragement along the way.

So, please share your chosen word for the year below!  We’d love to hear what you’ve chosen and why, if you are happy to share.

On behalf of the team at Health Nation, we wish you a very happy and healthy and fulfilling 2018!

Alison
 
DETOX CHALLENGE

Overindulged over Christmas and want to get into shape for Chinese New Year?  Join us for our 5 day-online New Year’s/Winter detox/cleanse.  All the work is done for you – 5 days of recipes and meal planners, eating out guides and shopping lists provided.  Plus you’ll get access to a kick-off webinar where you ask any questions and a private Facebook group to give you the community and all the support from me that you need over the course of the 5 days.

If you are not sure if our Winter Detox is for you, have a listen to Alison's webinar sharing why it is important to detox/cleanse and sharing her top 10 Secret Tips to a successful detox.

Sign up before 10th January for our early bird price and a surprise bonus gift. Get your friends to join in too! ​

Oven Roasted Winter Vegetables

Ingredients:
•           1 red or yellow beet, peeled
•           1 rutabaga, turnip, or parsnip, scrubbed
•           1 sweet potato or yam, scrubbed
•           1 head broccoli or 12 Brussels sprouts, trimmed
•           2 TB coconut or olive oil
 
Directions:

1. Preheat your oven to 375-400 degrees. If you have a 'convection roast' option, use it.
2. Cut all vegetables into bite-sized pieces, aiming for relatively equal sizes to allow for even cooking.
3. Place veggies on a roasting dish and drizzle with coconut or olive oil, then toss to combine. If using coconut oil, you may need to gently melt it. To do this, place the coconut oil in the empty roasting dish and pop it in the oven for 5 minutes, then add the veggies and toss.
4. Roast for 30-45 minutes, depending on how big the pieces are. You'll know your veggies are done when they are fork-tender, meaning you can easily pierce a piece with a fork. Be sure to toss the veggies at least once while roasting - I usually toss them or shake the pan 2-3 times.
5. Store the vegetables in a glass container with a tight-fitting lid for 5-6 days in the refrigerator. Gently re-heat them on the stove-top with a little bit of oil over medium heat.
6. If you don't like any of the ingredients listed above, you can mix and match and substitute. Other good options are cauliflower, mushrooms, and even chopped up kale when added in the last 5 minutes of roasting.

 
Stuck on what to cook in the cooler weather? Integrative Health Coach Yelena, one of our resident chefs, will be hosting a Vegetarian Comfort Food for Cooler Weather demo and lunch on Friday 26th January so why not grab a friend or two and sign up!  Lunch and fun are on the menu!  Click here for more details and to sign up.

Christmas is fast approaching! We’re pleased to share exciting news, a feature in Playtimes magazine that includes Health Nation’s expert tips on how to enjoy a healthy holiday, and advice to ensure the joyful season is stress-free!
 
What’s New
We’re stoked to welcome Joe McLean, our first male Health Coach, to the team! With a BSc. in Exercise Nutrition and Health and an extended diploma in sports and health, Joe’s specialist areas include sports nutrition, nutrition and cardiovascular health, weight management, pregnancy & early life microbial exposure.
Joe is ready and waiting to help you realize your health and wellness goals! Contact him here.
 
The ultimate Christmas Gift

Some gifts are good for Christmas; others are great for a lifetime. Give your nearest and dearest a forever-gift this festive season: optimal health, happiness and balance.
If you’ve watched a loved one struggle with health issues, excess weight or unhealthy cravings, a consultation with one of our health coaches is THE perfect present to get them looking and feeling their best in 2018.
Contact us here to purchase a one-to-one tailored programme your loved ones will truly appreciate!
 
12 (Days of) Christmas rules to survive “The most wonderful stressful time of the year…”  
It's that time of year again! T’is the season to be jolly! The Christmas trees are up, children are finishing off their notes to Santa, and loved ones across the globe are preparing to reconnect over a full-on festive feast.
Let’s be honest, though: the season isn’t all fun and games. End-of-year deadlines are looming, Christmas shopping is anything but relaxing (remember, we’ve got you covered on that front!), and spending time with ‘those’ relatives is the last thing you really want to do. Then there’s all the rich food, excess alcohol and the need for everything to be picture perfect. It’s no wonder some people rate Christmas as more stressful than moving house or being burgled!

Here’s our gift to you: twelve tips to help you leave the stress behind to not only survive but thrive during the festive season!

1. Plan ahead and be organised. We like making lists as it makes us feel in control. Decide what can be done now and in advance. Many recipes can, at least in part, be made ahead of time and frozen thus reducing tasks in the immediate run-up to Christmas Day. 
   
2. Don’t be afraid to ask for help.  Delegate the responsibility for certain tasks to other family members to reduce your workload. Ask them to bring a dish, hand out canapés, or top up your guests’ drinks. People like to be involved especially those that are a little on the shy side.    
3. Buy online. We don’t know about you but shopping for gifts during the mad Christmas rush is way too stressful for our liking. Amazon can be your best ally! Also, get that food order in early if you are cooking as the most popular delivery slots get booked up fast!
4. Have a healthy eating strategy. If you don’t want to pile on the pounds over the holidays, we suggest the following: Before eating out at a restaurant, look up the menu and work out what’s best for you in advance. Avoid the breadbasket, ditch the potatoes/fries and opt for an extra side dish of vegetables instead. If you wish to indulge in dessert, sharing is fun! Or have a couple of mouthfuls and really savour them. If you’re attending a party at a friend’s home, knock back a glass of water and a protein-filled snack (hummus or apple slices with nut butter is one of our favourites) before you go. This way, you won’t be tempted to overindulge on the less healthy crisps and canapés
   
5. Sleep.  Yes we know Christmas is a time for partying but do ensure that you get your full 7 to 8 hours sleep as often as possible. When necessary, compensate with a 20-minute powernap in the afternoon before your next party. This will keep your hunger hormones at bay: when we don’t sleep well, we are more likely to overindulge on carbs and cookies and eat more. Plus, sleep deprivation over a period of time means you are on a shorter fuse – one that is more likely to blow if things don’t go to plan. 
6. Exercise.  Christmas is a time to eat, drink and be merry for many. It’s no wonder exercise routines can fall by the wayside. But if you want a smooth, stress-free holiday, exercise is a must to burn off hormones such as cortisol and adrenaline and produce mood-enhancing endorphins. A simple walk after an indulgent meal in the crisp, fresh air will burn off those extra calories and lift your mood. 
7. Have some down time.   In between endless visits to see relatives or entertaining at home, we all need a moment to stop, breathe and recharge. Schedule ‘me’ time in. Watch a movie, read a book, practice yoga or meditation. Do whatever you need to keep your sanity in check. Figure out some pre-planned excuses to escape from proceedings that get too stressful. Check in on a neighbour, leave the room to call a friend. Even ten minutes away from a situation will give you a chance to clear your mind and regain control.
8. Embrace your relatives and friends.  Hugging releases oxytocin - the feel good and loved hormone that puts you in a contented and calm mood. Literally ‘embrace’ your guests and relatives when you see them. 
   
9. Eat, drink and be merry.… Well, we’ve said our piece on eating so we’re not going to be party poopers! What I will say though is alcohol wreaks havoc with anxiety. Have your champers but remember to drink plenty of water in between. Knocking back as much water or juice as alcohol as will help you to stay hydrated, feel positive, and cope better with stressful situations. 
10. Don’t beat yourself up if things are not perfect. ‘Good enough is good enough’. Because, the truth is, perfection doesn’t really exist. Perfection is only ever someone’s opinion, and we can’t control the opinions, thoughts and feelings of other people (we really can’t). Life is messy, not perfect, and sometimes it’s those quirky little imperfections and even *gasp* ‘mistakes’ that make life so interesting and beautiful and teach us so much. So make peace with your wonky tree, overcooked Christmas pud, and slightly too-tight festive jumper: if it’s good enough, it’s good enough.
11. Unplug. Make Christmas a time to unplug, recharge and switch off from social media for a few days. Spend some time focusing on real life and the people around you. Use it as an excuse to forget about the wider world for a while. It’s a great way to give yourself a mental break.
12. Be grateful. At the end of every day over the holidays make a note of three things you’re grateful for; things you appreciated or that went well. It feels good, it helps to train your brain to automatically look for more positive things, and it’s been proven to lead to a happier more satisfied outlook. What better way to start the New Year?

​

We’ve got two delicious recipes to share with you in the lead up to Christmas. Both contain our all-time festive favourite: the cranberry.
 
Five times (yes five times!) the antioxidant capacity of broccoli, cranberries are brimming with nutrients. They counteract free radicals, support the body’s immune and detoxification systems, lower cholesterol and work hard in the fight against cancer, heart disease and Alzheimer’s. According to research, three servings of cranberry juice per day can increase blood levels of antioxidants by up to 121%. Renowned for treating urinary infections, they also inhibit the growth of bacteria Helicobacter pylori in the digestive tract and fight viral infections and the flu.
 
Humble in size yet huge in flavour and benefits, cranberries are great for boosting your immune system when you’re partying away.
 
Throw them in smoothies and salads, use them to make salad dressings and sauces, or just eat them raw with nuts as a delicious and healthful snack. Try to buy organic where possible. When drinking juice ensure it is at least 20% undiluted and unsweetened. If you prefer it sweeter, add a drop of stevia to taste.
 
Cranberry Orange Relish with a Spice of Ginger
 
Based on recipe by Diane Morgan from Fine Cooking, modified by HN’s culinary expert, Yelena Zakharova.

This versatile relish is more tart than sweet and goes well with turkey, beef or chicken. Any leftovers can be used in muffins, stuffing, or breakfast. Healthy, delicious and nutritious, cranberries are full of anti-oxidants.  So good, and so quick and easy-to-make!
​
Ingredients:

• One 12-oz. pack fresh cranberries picked over and stemmed
• 1 small navel orange, including the peel, washed, cut into eighths
• About 1/3 cup roughly chopped crystallized ginger
• 1/4 tsp. minced fresh ginger
• 1/8 tsp. cinnamon
• 1 Tbs. maple syrup
• 1/4 tsp. sea salt

1. In a food processor, combine the cranberries, orange, crystallized ginger, sugar and salt.
2. Process until coarsely ground, stopping once or twice to scrape down the sides of the bowl.
3. Transfer to a serving bowl, cover, and refrigerate until ready to serve.

​

This is perfect when you want something light after indulging in the festive goodies but have leftovers to use up.

• Bunch of kale
• 1 small apple (any variety, we prefer green)
• 1 small pear
• ½ cup dried fresh or dried cranberries
• A few leaves of fresh basil
• Lemon juice (sprinkled over the apple/pear to stop them from turning brown)
• ½ cup of walnuts
• Season to taste with salt and pepper
• Leftover cooked Brussel sprouts
• Leftover cooked broccoli

Optional:

• Add shredded leftover turkey sprinkled on top
• Add some feta or goat cheese
• Substitute pine nuts or pecans for the walnuts

Dressing:

• 2 or 3 Tbsp extra virgin olive oil
• 1 Tbsp balsamic vinegar (optional)

1. Slice your apple and pear into thin slices. To prevent browning of the apple & pear, put them in a shallow bowl of water with lemon juice while you are preparing the rest of the salad.
2. Mix all the rest of ingredients together
3. Mix the olive oil and balsamic vinegar and sprinkle over as you are ready to serve.

 
And that’s not all from our resident master-chef!
 
Health Nation in the News
This month, Playtimes magazine invited us to share our top tips to enjoy a healthy, happy winter holiday. Read it here!​

From all of us at Health Nation, have a happy, healthy Christmas!

Health Nation wishes you all a happy and healthy Halloween! Before we dive in to the festivities, we thought you’d like to know where we’ve been hiding these past few months.​

​Well, for starters, the name! When we took over Nutrition Nation HK earlier this year, we realised we needed a name that would reflect our team’s core goal: to empower our clients to be their healthiest, happiest self. Diet and nutrition is only part of the puzzle. In order to fulfil our goal, we need to consider a person’s whole being – emotions, lifestyle habits, fitness, sleep, and so much more.

So, we’ve rebranded to reflect our offerings, hence our new name and logo. We’re currently working hard behind the scenes to bring you our new website packed full of health and wellness services, recipes, and tips to live the life you deserve.

We’re also pleased to welcome two wonderful additions to the Health Nation family:

Melanie Collins Moran is an integrative nutrition and holistic healing specialist. She is passionate about ‘living to thrive’ in a toxic world and believes the body has an innate ability to heal itself when given the right tools. When she’s not working (this busy mama is also a Primary School teacher!) she enjoys time in the kitchen cooking nutrition-packed delights for her young twins.

Yelena Zakharova is an Integrative Nutrition Health Coach. She is passionate about helping people learn to nourish themselves, find the right balance in life, make healthier choices and love themselves. Having watched her mother and grandmother make good, wholesome food from scratch, Yelena is a culinary goddess and hosts regular cooking classes.

They join our ever-growing team of health, life, nutrition, fitness and corporate wellness coaches.

Building our brand and team is not the only thing that’s kept us on our toes these last few months. Chrissy Denton, our senior nutritionist and fitness professional, shared her views with the South China Morning Post on a plant-based diet for high performance athletes. Check it out here: http://www.scmp.com/sport/other-sport/article/2104876/high-performance-athletes-shy-away-veganism-fear-low-protein

We’ve also been busy delivering corporate wellness talks including CLSA Supercharge your Brain, APG Working Well: Improving Efficiency and Focus; and Nutrition 101 for Freshfields. Research shows that a happy employee is a productive employee. If your company or firm would like to know more, drop us a line. We cover a wide range of topics including stress-management, work-life integration. weight loss and sugar cravings.

On that note, it’s Halloween! How do encourage our kids to have fun without the Halloweeen sugar fest? With the end-of-year mayhem pulling us in every which direction, what can we eat to stay grounded this Autumn? We’ve got you covered here!

​We are all mums at Health Nation, and I have to confess festivals like Halloween fill us with dread. It’s not the scary costumes or the ghoulish make-up that get us. It’s the massive sugar-load that sends shivers down our spines. Of course, we want our children to have fun but you can’t blame a health-savvy mum for getting squeamish at the site of nasties!

So, what can we do about it? Well, you could take a deep breath, plaster on a fake smile, and accept that this candy-craze will last for one night. Everything in moderation, right? Remind yourself - as you grit your teeth through the sugar high and ultimate crash that comes with bucket-loads of candy - that Halloween comes just once a year.

Or, you could take this opportunity to teach your child that it’s entirely possible to have heaps of fun without the sugar and candy-fest. Find a tribe of mums who feel the same way as you and who are on the trick and treat path that your kids will tread. Agree on some non-candy treats to hand out when the

doorbell chimes - mini bounce balls, yo-yos, pens, stickers and bubblepots, work a treat. You don’t need to spend a small fortune; if you are organised, you can start foraging the local markets for fun ideas. If you’re in the mood to be creative, you could prepare some novel tangerines using a black permanent pen to make a face.

And if you do want to indulge, here’s a recipe for delicious, healthier wine gums. The good news for busy parents is it only takes five minutes to combine ingredients and 15 minutes to set in the freezer.

​You will need a sweet mould for this. I picked mine up at City Super. Makes about 20 mini gums.

• 1 cup of freshly squeezed lemon juice or lemon and orange juice mixed
• 8 Tbs of Gelatin (we like Great Lakes Collagen)
• 4 to 6 Tbs maple syrup or agave syrup (organic preferably)
• 4 drops of lemon and 4 drops of orange essential oil (we like Young Living).

Variation: Instead of fresh juice and the essential oils you can use a cup of low sugar fruit juice – pomegranate or cherry, for example - to make different flavours.

1. Put all the ingredients bar the essential oils in a pan and heat till the entire gelatin has dissolved

2. Add the essential oils to the melted mix and pour into the mould

3. Place in the freezer for around 15 to 20 minutes to set

4. Once set, remove them from the mould, put in a container and keep in the fridge. (These last for a good 3 weeks but usually get devoured way before then!).

Autumn has arrived, and the busy back-to-school season that's quickly met with the hustle and bustle of the half-term holidays is now behind us and we are on our way to Halloween. This last part of the year flies by in a wink. Because of this, it can feel like a time where your out-of-control schedule is controlling you. You're pulled in many different directions, and you just want to sit down for a second to catch a break.

One of the beautiful things about nature is it knows. It knows how insane this time of year gets and exactly what we need to find our way back to balance and what we need from nature. So many grounding foods become available this season, and it's of our highest benefit to take advantage of them. These foods can ground us and help us to re-balance.

Here are a few of our favourites at Health Nation:

Pumpkin and squash

These are two traditional autumn foods, but they’re also exactly what we should be eating to ground ourselves. When you want some sweetness in your meal, these are the ideal way to achieve that and a much better alternative to chemical-laden artificially sweetened items. Use that pumpkin you carved out for Halloween to create a healthy meal with the next day. You’ll feel oh-so-healthy and grounded while enjoying a delicious pumpkin dish!

Root vegetables

Vegetables that fall into this category are sweet potatoes, beets, carrots, turnips, garlic, and ginger. They add great flavor to your meal and will make you feel rooted and grounded. Interesting how that works, right? Foods that grow as roots in the ground are naturally rooting and grounding for us. Nature is amazing.

Naturally Fermented Foods

Raw sauerkraut is perfect to add some sourness to your autumn meals, while also strengthening your gut health. Fermented foods make your meals taste great, assist with grounding you, act as prebiotics, and feed all the good bacteria in your gut. Some other naturally fermented food items include kimchi, kefir, kombucha, and pickles, to name a few.

Add on the proteins

Finding healthy, high-quality protein sources will be of benefit to you this time of year. Proteins that come from high-quality foods give you the nutrients you need to build strong muscle while also feeling more grounded. We tend to crave more substantial meals this time of year due to their grounding effect. Hearty stews and soups are among the most popular food items this season, and that’s exactly why. Are there any plant-based proteins you have meant to experiment with in the kitchen? Now is a perfect time to be adventurous and try something new.

Aside from eating foods that naturally ground you, there are other ways you can enjoy feeling grounded. Being in nature has a natural grounding effect too. Take a walk outside as often as possible to breathe in the crisper air after the humid Hong Kong summer months and enjoy the change to cooler temperatures.

Breathing exercises help with feeling more grounded, so focus on your breathing throughout the day. Take note if you're breathing freely or holding your breath often. When you notice you're holding your breath, take a moment to practice a short breathing exercise: try breathing in through the nose for a count of 4, hold for a count of 7 and breathe out through your mouth for a count of 8. You’ll feel the tension releasing from your body.

​The holiday season is fast approaching and I, for one, am looking forward to visiting my lovely family and friends in the UK.

Much as I love hopping on a plane to far-flung destinations, air travel doesn’t quite go hand-in-hand with health and hygiene. So, here are some tips that I’ve picked up along the way to make travelling by plane as stress-free and healthy as possible. By sharing them with you, I hope you arrive at your destination feeling fresh and raring to go!

​Seven days before I head off for my holiday, I make a point of boosting my immune system with some extra Vitamin C, 1000mg of Vitamin A, and 40-50mg of Zinc. It gives my body the much-needed protection it needs, especially on the plane ride.

​Tell me I’m not the only one who does this! Once on board, I head to my seat armed with my trusted wipes and essential oils. I clean the armrests, seat belt areas, tray, movie screen and remote controls. Once I’m confident I’ve zapped as many pesky germs as possible, I sit back, relax and enjoy the ride.

Lemon Oil smells good and works great. My all-time favourite, however, is Young Living’s Thieves Blend.

​My mini selection of essential oils accompanies me on every single trip. Essential oils are a natural alternative to over-the-counter relief for all sorts of ailments including headaches, upset stomachs, and sleep deprivation. They are especially useful when you are travelling with young children.

Lavender, for example, is calming and relaxing. It helps to promote sleep, which is exactly what you need on a red eye flight. Place a couple of drops on your tissue and breathe in its soothing scent.

Peppermint oil and ginger oil help to calm motion sickness and bloating. Just rub a couple of drops in your tummy button or put one drop in some water and sip slowly. You don’t need much as the oils are super

strong – one drop of peppermint oil is equivalent to over 20 cups of peppermint tea! Peppermint is also great for in-flight headaches and to cool you down if you find yourself getting hot and bothered on the plane.

Rub a drop onto your forehead (be careful not to get into your eyes as it can sting) and a drop on the back of your neck.

A word of caution: I recommend using only high quality pure essential oils such as the ones by Young Living, which have been independently tested and are safe for ingesting. For young children, dilute the essential oil with a carrier oil (olive, coconut or almond oil are good options) and apply to the soles of the feet.

Tip: Young Living Oils can be purchased at i-Detox (visit i-detox.com for more information). Mention my name when you’re in there. It is cheaper to join and purchase online, especially in the long term. The lovely staff at i-Detox can help you out with setting up an account.

​Airplane food is typically calorie-rich, nutrition-poor and pretty unkind to our taste buds!

I limit the amount I consume on the plane, which means I don’t suffer from stomach discomfort or bloating. Before boarding, I enjoy a light and nutritious meal with protein to keep me full for a few hours and if I’m on an overnight flight, I skip the meal service, switch off and sleep instead.

Here are some of my ‘go to’ snacks for when I do get peckish:

· Hard boiled eggs in their shells, as a good source of protein

· Fresh berries such as strawberries and blueberries, which travel better than raspberries. Cherries and grapes are good too though it’s best to limit grapes due to their high sugar content

· Nuts and seeds. To create a delicious trail mix for children, add in some dried fruit. We love goji berries for their sweetness and antioxidants

· Apples, as they are or ready sliced. Whilst I’m not a fan of plastic, for lightness and convenience, wrapping apples in a sandwich will help them to last longer

· Carrots, celery sticks, sugar snap peas, edamame and radishes are great choices to snack on and team them with

· Nut butter! I love the convenience of mini sachets. Check out Artisana’s raw almond, pecan and cashew butter sachets at Just Green stores. Hummus is also a delicious option

· Kale chips

· Protein and/or greens powder. Some brands come in single portion sizes, which are great for travel. I love NuZest vegetable protein shake sachets, which come in different flavours – strawberry, vanilla, cappuccino and chocolate. They can be found at IMI. Go Green sachets are good too for your veggie intake. They can be found at Just Green and other health food stores too. If you can’t get your hands on sachets, simply decant into a small container. I usually add take my empty green smoothie shaker on board. When I fancy a smoothie-fix, I throw in my powder, fill it up with water, give it a shake, and knock it back

· Oatcakes and rice cakes. They’re healthier than crisps and other crackers and are nice with nut butters and hummus too

​It’s important to drink loads on the flight to avoid dehydration. And no, sorry, I don’t mean alcohol! I usually take an empty glass bottle with me, fill it up with water once I get past security, and add a couple of lemon oil drops to it. It’s a delicious, refreshing and cleansing drink to sip throughout the journey.

You could even make a game out of this. If you are travelling with young children, each family member can take a bottle of water with them. (I like the glass bottles covered in protective rubber that are available at i-Detox. Not only are they kinder to the environment, they’re safer too for this purpose. Essential oils can break plastic down, which we definitely don’t want!) Put four rubber bands around each bottle. Each time a bottle is emptied and refilled a rubber band is removed. Make it a competition to see who gets rid of all their rubber bands first.

​I have found the most wonderful Sleep Master eye mask. Check it out on Amazon. https://www.amazon.com/Sleep-Master-smblu01-Mask/dp/B0015NZ6FK. I love its luxurious silk feel and the fact that it covers my ears.

I also take a light scarf or wrap and tend to wind that around my mouth and nose with a few drops of lavender and thieves oil on it when I settle down to sleep on the plane and will usually keep that wrapped around me for most of the journey. It’s soothing and I like to think it acts as an extra layer of protection against germs.

I always have a natural lip balm to stop my lips from drying out and a tiny container filled with coconut oil to moisturize my face during the flight.

Finally, when I’m bored of the movie channel, I read a good book on my Kindle or listen to soothing music.

​Almost there! After a long-haul flight, Cedarwood and Peppermint essential oils are my go-to pick-me-ups guaranteed to clear any lingering grogginess. A sniff of the bottle or a couple of dabs on my forehead are enough to get me feeling fresh. Oh, and a dab of peppermint oil on your finger and placed on the roof of your mouth helps to banish traveller’s breath!

If you’re staying in Hong Kong or heading out, we wish you all a fun and fabulous summer break. Stay healthy, be happy, and enjoy the holiday.