SuperSlaw: Blitz Your Way to 5 a Day by Jill Greenwood, EPUB, 1785035541

October 14, 2017

SuperSlaw: Blitz Your Way to 5 a Day by Jill Greenwood

  • Print Length: 160 Pages
  • Publisher: Ebury Press
  • Publication Date: June 8, 2017
  • Language: English
  • ASIN: B06XXRM6CV
  • ISBN-10: 1785035541
  • ISBN-13: 978-1785035548
  • File Format: EPUB

 

”Preview”

Contents

Cover
About the Book
About the Author
Title Page
Dedication
Creation of #SuperSlaw
What is SuperSlaw
SuperSlaw Essentials
Hydrolyze
Lively Lemon Slaw
Mediterranean Sunshine Slaw
Iceberg Tartare Slaw
Fresh + Simple Slaw
Ruby Green Slaw
Fresh + Minty Slaw
Watercress, Beans + Basil Slaw
Za’atar Slaw
Chicory Pear Slaw
Immunity
Vit-Kick Slaw
Iron Maiden Slaw
Crunchy Slaw
Baby Turnip Fire Slaw
Go-Go Greens
Sweet Onion Slaw
Allotment Slaw
Purple Power Slaw
Applephire Slaw
Pineapple + Purple Broccoli Slaw
Super-Smoothie-Tasha Slaw
Energy Booster
Pesto Punch Slaw
Nuts about Slaw
Quinoa Crackle Slaw
Spicy Texas Slaw
Hummus Slaw
Cauliflower Feta Slaw
Broc-a-Mole Slaw
Peanut Satay Slaw
Avocado Kale Slaw
Green Garden Slaw
Revitalize
Fresh + Pickle Slaw
Fruity Fennel Slaw
Tahini + Lemon Slaw
SuperHero Slaw
Salsa Slaw
Provence Slaw
Coco-Lime Slaw
Celeriac Slaw
Pizza Slaw
Tzatziki Slaw
Papaya Slaw
Recovery
Pea + Mint Slaw
Purple Punch Slaw
Tutti-Frutti Slaw
Japanese Edamame Slaw
Watermelon + Basil Slaw
Beetroot Blast Slaw
Courgette, Tomato + Quark Slaw
Baby Potato + Red Spring Onion Slaw
Sweet + Sour Apple Slaw
Thermic + Spicy
Smoky Pepper Slaw
Night of Passion Slaw
Thai Fragrant Slaw
Luscious Lime Pickle ‘Rice’ Slaw
Choi Sum Slaw
Wasabi Slaw
Ginger Fire Slaw
Spice Kick Slaw
Indian Street Slaw
Asian Cabbage Slaw
Chimichurri Slaw
Additional Recommendations for Macronutrients
Acknowledgements
Copyright


The creation of #SuperSlaw


Opening a near empty fridge after work one night I noticed a common theme had emerged.
Firstly, I had returned home after a long day at work, feeling like a woman possessed, with food rage. Food rage is an acute condition, leading to anyone or anything standing in the way of the fridge being at risk of possible severe harm. Sensible and balanced food choices at a time of ‘H-anger’ are a challenge. Fellow sufferers may empathise when I say that in moments of food rage the family pet sometimes starts to look appealing as a side order — with extra fries. At times of such uncertainty in our blood sugars, our mind tends not to be our own, and the rational decision to take time out and prepare some healthy vegetables to meet our clean living, five-a-day targets is unlikely to happen thanks to the symptoms of irritability, mood swings and total irrationality that have taken us over. This is never a great time to nip to the local shops. You will return with most of the supermarket, but probably nothing that actually constitutes a full and balanced meal.

Secondly, I found myself bored by the requirement to prepare a meal so it covered the full range of nutrients that my body needed. I had reached crisis point. I had become stuck in a veggie rut, using the same monotonous vegetables and salads each night, through pure habit and a lack of imagination. I was bored by five-a-day. I wanted something new. Steamed kale and broccoli no longer hit the spot for vegetable excitement. I needed to act.
As a personal trainer I advise my clients to try and prepare their meals in advance, but as I also have a second job that involves work in front of a computer for very long hours, I know what it’s like to struggle to find healthy choices whilst stuck in an office. To make it even harder, prepping veggies and salads seemed to be a dull and laborious task. I noticed my fitness clients often ended up filling lunch boxes with expensive green powders, bored with the peeling and chopping of mundane salads or carrot batons. What we all lacked was time and inspiration. How else could we plan and prepare interesting vegetables ahead of time without it being laborious?

So, returning to my food rage moment, with a need for extra nutrition, a few green veggies sitting alone in my fridge and a lack of time and patience to prepare, a light bulb moment struck. Noticing my food processor gathering dust in my kitchen cupboard, I thought how could I create an easier method of mixing my greens into a healthful meal? I began experimenting by chopping away with haste. I soon found myself using condiments, herbs and spices that would otherwise have remained untouched in my kitchen. Supermarket shopping became more vegetable focused and recipe requests soon started flowing.
Introducing the concept of SuperSlaw to clients and fellow coaches scored an overwhelming victory for those who needed extra vitamins from the stress placed on their bodies following endurance-based or extreme training schedules. Those who were looking for extra fibre or greens for a fat-loss plan were also excited by the ease at which SuperSlaw could be added into everyday meals.
This was the moment SuperSlaw was born. It was a solution to my troubles. I hope it will now be a solution for you too.


How SuperSlaw will make you healthy and happy

Health is often defined as the absence of disease. One of the biggest problems with health is that we overlook it, taking it for granted until one day it starts to fail. Signs and symptoms of disease begin to show. Usually at this point we lean on the medical profession for drugs and quick-fix solutions so that we can get back to our superfast life with the same ferocity. Others may send themselves off to the latest detox camp for a week of self loathing, living off a bowl of cabbage, committed to a life of repentance – until the next social event calls and they are back to square one! Tiredness is seen as normality. Energy is seen as something that happens in a gym or following a caffeinated drink.

A key point about good health is the relationship this area has with happiness and contentment. You’d be hard pushed to find someone who is suffering with stress, anxiety and depression, but who also appears full of vitality and looks a picture of glowing health. Health and happiness are interconnected. This is why when our diet is unhealthy, void of proper nutrition, or loaded with chemicals, we get mood fluctuations.
Have you ever fed a child a giant bag of multicoloured sweets? I am willing to bet you will see a change in their mood that is not usually restaurant-friendly. Have you ever grabbed a quick pick-me-up (in the form of the same bag of sweets)? What did you notice about your energy in the aftermath? My guess is a stimulated synthetic fix, followed by a low-level mood slump. Am I close?
Conversely, when our diet is rich in vitamins and minerals, research suggests there can be a positive mood change and a stable supply of energy. Our skin, hair, nails and personalities begin to glow. Medical treatments now increasingly look to diet as an essential aspect of treating severe health-related conditions. Ask anyone who has ever suffered with high blood pressure or a gout attack what the first thing their GP asked them about and diet will be top of the list.
Hormones are pivotal in driving our mood and food plays a key role in driving our hormones. It’s all a cycle of chemical reaction, that’s just how the body works. What we eat influences our mood and thereby influences our overall happiness. It is increasingly up to us to manage our own health through good nutrition. So, as busy as we are, we need to handle it.


The best nutrition plan for health and happiness?

If I had the answer to this question I would be up for a Nobel nutrition peace prize. There are infinite responses, theories and diet books that profess their nutritional approach is the best way to slim down or gain energy or become a brighter, tighter human being.
The ‘low-carb, paleo, raw, clean eating, low-fat, SIRT, high-carb’ diet guides (to name just a few) all provide in part legitimate and sustainable eating plans and pointers for most people. Those who follow their approaches often find hard-and-fast results for a diverse range of health goals, and this is despite the seeming contradictions and disagreements amongst the macronutrient principles and content. Some argue fat is bad, others argue eat more fat. Whilst carbs have been given a bad reputation over the last few years (see paleo), others argue that carbs should fill most of our plates! Some say starch is in. For others starch is out. Even government guidance is contradictory, dependant upon what country you live in! It’s no wonder we get confused.
I’m a believer in personal experimentation. Having worked with this philosophy, however, I have also found there is no one size fits all approach, nothing that works for every person. What works well for someone with a high carbohydrate tolerance who is very active, will not necessarily work the same for the person who is sedentary and overweight. Female hormones can alter how they use fuel. At different times of the menstrual cycle even the body may respond better to fats than carbohydrates, and vice versa at other times of the month (sorry chaps), when carbohydrates seem to come out on top. Stress changes hormones and again can influence how the body uses (or fails to use in certain cases) different sources of fuel. This is why two people following exactly the same diet or exercise plan can often achieve very different results. People have different goals, bodies and physiologies. They also have different hormones depending on their lifestyles. We are all unique. However, what I have begun to find most interesting in all of the existing nutritional plans is not what is different about each nutritional recommendation, but what is the same.
What do almost all diet or nutritional plans have in common?

Regardless of the craziness of some of the health plans I have seen, having researched this issue for numerous years, vegetables seem to come out on top as being the most consistent feature of any nutritional health-related programme. Even in the strictest of plans that ban fruit, vegetables will feature in some form or another. In terms of importance in almost every health buff’s tool kit, vegetables will come out on top. This is not to say that I am encouraging a solely vegetarian diet. Regardless of whether the veggies are paired with meat, fish or tofu, they are consistently flagged as the golden key to health, regardless of your goal.

 

Superfood for busy people

SuperSlaw contains highly nutritious, convenient recipes for busy people wishing to increase their vegetable intake. The book contains 60 main recipes, with two additional variations for each, which show how to create different combinations of micro-chopped vegetables to add a rainbow-colored nutritional boost to your day and deliver specific benefits, whether you’re looking to improve your immunity, boost your energy, fortify yourself before a run or simply eat more healthily. Chapters are structured by benefit: Hydrolize (Hydrate + Alkalize), Energy, Revitalise, Immunity, Metabolic Warmers, Recover.

All of the recipes can be whizzed up in an ordinary food processor (or with a knife and chopping board) making it simple and fun to prepare even for those with the busiest of lifestyles.

Recipes include Red Cabbage Purple Power Slaw which can be topped with mixed berries or transformed into a stir-fry with bean sprouts; Pesto Punch Slaw which can be served with roasted garlic quinoa or reinvented as Sweet potato and steak pesto burgers and Mediterranean Slaw which can be topped with cooked seafood or morphed into a tomato bake. Includes metric measures.

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