Figs N Olives

Ramadan Reboot - Day 20: Chia pudding with strawberries and strawberry puree 🍓🍓🍓

Ingredients:
50g chia seeds (this is about 3 tbsp.)
200-250ml additive-free coconut milk (you could use almond or other nut milk)
1 tsp. ground cinnamon
1 tsp. vanilla extract or the vanilla seeds from half a dried vanilla pod
1 banana
8-10 strawberries
Juice of 1 orange
Method:

Add the chia seeds, coconut milk, ground cinnamon and vanilla to a mixing bowl and mix very thoroughly.
Place into a glass jar or bowl and place in the fridge overnight.
In the morning, blitz the banana with the strawberries and orange juice to make a strawberry puree.
Give the chia pudding a good stir before topping with the strawberry puree and serving.

To learn for improving your Gut Health or detox recipes for your wellness and good health you can discuss with me .henna.k and visit us at www.homeoffigsnolives.com

The final 10 days of Ramadan are upon us. Within these blessed days of Ramadan, we anticipate Laylat ul Qadr - the most blessed night of the year! ⁣✨🌙
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So how can we enhance our energy levels to help us maximise our worship during this time?! ⁣
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1️⃣ Reduce simple carb consumption ❌: found in sugary drinks, cookies, cakes, pastries and white bread - which burn through the body quickly. Though they provide a fast boost of energy, it’s quickly followed by a CRASH as your blood sugar spikes and then drops.⁣
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2️⃣ Maximise on eating nuts, legumes (lentils/beans), sweet potatoes, oats and brown rice: they provide the body with a steady stream of energy. 🍠 🥜 ⁣
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3️⃣ Chia seeds: the essential fatty acids (omega 3) found in chia seeds have been shown to enhance energy levels. Sprinkle some on your porridge, add in your smoothies or make a chia seed pudding. ⁣
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4️⃣ Stay hydrated 💦 : one of the first signs of dehydration is feeling tired or exhausted. Because our bodies are made up of mostly water, even small dips in hydration are enough to affect our health. Remember that many foods, like watermelon and cucumbers contain water as well, so you can also boost your hydration level by upping your intake. ⁣
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5️⃣ B Vitamins: help with energy production and keeps blood cells healthy. Foods that contain vitamin B include: beef, sardines, mackerel, lamb, wild salmon and eggs.⁣
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6️⃣ Napping 😴 : it is important to nap in the day to make up for some of the hours lost. This is essential for our alertness and wakefulness in our daily activities as well as during our worship at night. The time you nap depends on your daytime schedule however the advised time in the sunnah is between dhuhr and asr. ⁣
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May Allah bless all of us to make the most out of these remaining days of Ramadan. Ameen! ⁣

“You who believe, fasting is prescribed for you, as it was prescribed for those before you, so that you be mindful of God” (2:183)

💚 To get to know more daily routine and healthy living and holistic health you can discuss with me .henna.k and visit us at www.homeoffigsnolives.com

Ramadan Reboot - Day 19: Perfect Overnight Oats⁠

Serves 1
Ingredients:
1/2 cup or mug of old-fashioned rolled oats
1/2 cup or mug of dairy-free milk, plus more to thin if desired
1/4 cup or mug of dairy-free yogurt
1 pinch unrefined sea salt
1 tbsp. raw honey or maple syrup, to taste

Method:
Add oats, milk, yogurt, salt and honey or maple syrup to a jar or bowl.
Stir, then cover and refrigerate overnight.
The following day thin with more milk if needed.
Top with toppings of your choice before serving.

To learn for holistic health or detox recipes for your wellness and good health you can discuss with me .henna.k and visit us at www.homeoffigsnolives.com

8 health benefits of 💯✨
Boost Brain Function.
Charges our Energy.
Helps for Weight Loss and Boost our Metabolism.
Promotes better health by Fighting Inflammation.
Provides protection against several diseases thanks to the Self-Cleansing Cell Process (Autophagy).
Improves Heart Health by improving blood pressure.
Improves Gut Health.
Promotes Blood Sugar Control.

To get to know more about your gut health you can discuss with me .henna.k and visit us at www.homeoffigsnolives.com

Ramadan Reboot - Day 16: Grilled Aubergines with Quinoa and Spinach

Serves 2
Ingredients:
•100g quinoa
•1 large aubergine, cut into slices
•Extra virgin olive oil
•Sea salt and freshly ground black pepper
•250g fresh spinach
•2 cloves of garlic, crushed or finely chopped
•3 spring onions, finely chopped
•1 red chilli, deseeded and finely chopped
•Handful of fresh coriander, chopped
•1 lemon or lime

Method:
1. Rinse the quinoa under cold running water to remove its bitter flavour.
2. Tip into a pan and add double the amount of salted water (or for a nutrient boost cook the quinoa in bone broth).
3. Place over a medium heat and bring to the boil. Reduce to a simmer for 10 to 15 minutes, or until tender and the liquid is absorbed. Fluff the quinoa up with a fork.
4. Brush each aubergine slice with some olive oil, then season with salt and pepper. Heat a griddle pan or preheat the oven and grill the aubergine slices for 2-3 minutes on each side until golden brown and tender.
5. In a large bowl add the wilted spinach and the quinoa, and then add the additional garlic, spring onions, chilli and coriander. Dress with olive oil, salt, pepper and a good squeeze of fresh lemon or lime juice. Mix everything thoroughly.

Plating: Grilled Aubergines with Quinoa and Spinach with the grilled aubergine slices. Squeeze a little more lemon or lime over everything and serve.

To learn for gut health or detox recipes for your wellness and good health you can discuss with me .henna.k and visit us at www.homeoffigsnolives.com

💦 With the long days of fasting, there’s no question that adequate hydration is important! ⁣⁣
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The result of not getting enough fluids to your cells is dehydration, which can be the major cause for those Ramadan headaches, constipation, and low energy! Therefore it is important to maintain good hydration to avoid complications. ⁣⁣
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Water Based foods like cucumber, watermelon, lettuce, melon, broths, soups, courgette, celery, tomato, coconut water (90 - 95% water Content),These high-water content foods are great to have at suhoor and in between iftar-suhoor, as they are hydrating and energising! 🙌🏽

💚 To get to know more daily routine and healthy living and holistic health you can discuss with me .henna.k and visit us at www.homeoffigsnolives.com

Olives are a savory and delicious addition to meals or appetizers.

They’re low in carbs but high in healthy fats. They’re also linked to several health benefits, including improved heart health.

This stone fruit is very easy to incorporate into your routine and makes a great addition to a healthy, whole-foods-based diet.

Health benefits of olives
Olives are a staple of the Mediterranean diet. They’re associated with many health benefits, especially for heart health and cancer prevention.

1. Cardiovascular Benefits
2. Cancer Prevention
3. Maintains Metabolism
4. Improve Eye / Skin / Hair Health
5. Reduce Allergies
6. Digestive Tract Health
7. Good Source of Iron
8. Weight Loss

To get to know more about your gut health you can discuss with me .henna.k and visit us at www.homeoffigsnolives.com
# holistichealthcoach

“It’s the small habits.
How you spend your mornings.
How you talk to yourself.
What you read.
What you watch.
Who you share your energy with.
Who has access to you.
That will change your life.”
- Michael Tonge

The secret to your future, your success and achievements, lies in the small rituals we repeat each day. It’s hidden in your daily routine.

These small things, make big differences. Start with one and go from there.

Maybe it’s five minutes of exercise or maybe it’s adding one more veggie with every meal. Whatever it is make it small and watch the changes happen 🙌🏻.

💚 To get to know more daily routine and healthy living and holistic health you can discuss with me .henna.k and visit us at www.homeoffigsnolives.com




2d

RAMADAN REBOOT - DAY 11
MY ULTIMATE GUT HEALTH SMOOTHIE- DRINK THIS EVERYDAY!

Here’s how I’ve been starting my mornings recently – with this ultimate gut health smoothie.

The ingredients that go into the smoothie include probiotics, fibre, healthy fats, protein, fruit and greens.

BENEFITS
After drinking this smoothie daily for a couple of weeks you may notice the following benefits:

💚 Improvement to your nails, skin and hair (from the collagen, and also from improved elimination)

💚 Better digestion

💚 More regular bowel movements (normal is 1 – 3 per day)

💚 More energy (this smoothie helps to stabilize your blood sugar)

💚 Less cravings (blood sugar is balanced, protein, fibre and healthy fats keep you full up and lessen cravings)

💚 Better sleep – both the prebiotics (fibre) and collagen have been associated with improvements in sleep.

💚 To get to know more about your gut health you can discuss with me .henna.k and visit us at www.homeoffigsnolives.com

6 SIGNS OF AN UNHEALTHY GUT
These days, we know that gut health is super important for physical and mental health. The amount of “good” bacteria in your gut can be affected by stress, poor sleep, taking antibiotics and eating lots of sugary and processed foods.
How can you tell if your gut isn’t as healthy as it could be? Here are some signs that can point to this:

#1 - Digestive issues
Struggling with bloating, gas, heartburn and changes in your bowel movements? These can all be signs that your digestive system is having to work hard to process food and move it along your digestive tract.

#2 - Skin problems
Eczema, skin rashes and other skin conditions can sometimes be linked to an unhealthy gut. Inflammation in the gut can set the scene for inflammation elsewhere in your body too and that can be bad news for your skin.

#3 - Low mood and anxiety
If your gut bacteria isn’t balanced, there’s a pretty good chance that it will affect your mood and mental health in general.

#4 - Low immunity
Always seem to get sick and struggle to shake things off very quickly? It could be down to your gut. According to research, as much as 80% of your immunity may start in your gut so it’s super smart to focus on gut health if your immunity isn’t great.

#5 - Chronic yeast infections
Get yeast infections more than you’d care for? An unhealthy gut can contribute to this as it allows yeast to run wild.

#6 - Fatigue
Constantly feeling tired and worn out? Poor gut health can sometimes affect your body’s ability to absorb nutrients from your food and this can have an impact on energy levels. Poor sleep can be another factor in this. If your gut isn’t as healthy as it could be and you’re not producing as much serotonin, this can affect sleep quality.

To get to know more about your gut health you can discuss with me .henna.k and visit us at www.homeoffigsnolives.com

RAMADAN REBOOT DAY 10
Roast Beetroot, Fig & Feta Salad⁠

⁠Serves 2
Ingredients:
6 small beetroots
100g rocket
4 fresh figs, quartered
50g feta cheese, chopped into cubes
1 red onion, finely sliced
2 handfuls of walnuts
2 tbsp. extra virgin olive oil
1 tbsp. balsamic vinegar
Unrefined sea salt
Freshly ground black pepper
Method:

Preheat the oven to 180C/gas mark 4.
Put the beetroots in a roasting pan; brush them with olive oil and bake for 30 minutes, until tender. Allow to cool and then halve.
Divide the rocket between 2 plates. Place half the beetroots, figs, feta, red onion and walnuts on each plate.
Mix the oil and vinegar with some salt and pepper and drizzle over the salad plates before serving.

To get to know more about your gut health you can discuss with me .henna.k and visit us at www.homeoffigsnolives.com

Fasting days can be difficult – and may be even more challenging this year because of the pandemic. But there are many things that people can do to look after their mental and physical health during Ramadan.

4 tips to help you eat right & stay healthy in Ramadan:

1. Good nutrition
During Iftar drink plenty of water, and eat a good balance of starchy carbohydrates, vegetables, proteins and dairy, for natural fats.

During Suhur, focus on eating food such as wholegrain foods, fruit and vegetables including oats, rye, barley, brown rice, quinoa, berries, apples and oranges. These foods won’t spike blood sugars and will help you feel fuller for longer. This can also help you control your appetite and will help keep you going throughout the day.

2. Avoid some ingredients
Some of the things you need to avoid are oily foods, salt, caffeine, sugars and processed foods.

3. Exercise
Being physically active has significant health benefits, which is why it’s important to keep exercising regularly throughout Ramadan. start off with light exercises for 15-30 minutes – such as walking, jogging, pilates, yoga, or stretching. Try a brisk walk around the park or garden, or a short cycle or jog. Walking is the easiest form of exercise to fit into your day while fasting.

4. Plan ahead
It’s important to plan your meals. Don’t skip Suhur to keep up with your sleep. And whether you’re studying, working from home or going to work, it’s vital to plan what you’re going to be eating in Suhur and Iftar. What you eat has an impact on your energy levels the next day – so again focus on eating quality, high-nutrient foods.

To get to know more about your gut health you can discuss with me .henna.k and visit us at www.homeoffigsnolives.com
# holistichealthcoach