BENEFITS OF EATING ORGANIC FOODS

Organic food is food prepared and processed without using any chemical fertilizers, pesticides, hormonal growth regulators, anti biotic or chemical preservatives.

How your food is grown or raised can have a major impact on your mental and emotional health as well as the environment. Organic foods often have more beneficial nutrients, such as antioxidants, than their conventionally-grown counterparts and people with allergies to foods, chemicals, or preservatives often find their symptoms lessen or go away when they eat only organic foods.

Organic produce contains fewer pesticides. Chemicals such as fungicides, herbicides, and insecticides are widely used in conventional agriculture and residues remain on (and in) the food we eat.

Organic food is often fresher because it doesn’t contain preservatives that make it last longer. Organic produce is often (but not always, so watch where it is from) produced on smaller farms near where it is sold.

Organic farming is better for the environment. Organic farming practices reduce pollution, conserve water, reduce soil erosion, increase soil fertility, and use less energy. Farming without pesticides is also better for nearby birds and animals as well as people who live close to farms.

Organically raised animals are NOT given antibiotics, growth hormones, or fed animal byproducts. Feeding livestock animal byproducts increases the risk of mad cow disease (BSE) and the use of antibiotics can create antibiotic-resistant strains of bacteria. Organically-raised animals are given more space to move around and access to the outdoors, which help to keep them healthy.

Organic meat and milk are richer in certain nutrients. Results of a 2016 European study show that levels of certain nutrients, including omega-3 fatty acids, were up to 50 percent higher in organic meat and milk than in conventionally raised versions

Organic food is GMO-free. Genetically Modified Organisms (GMOs) or genetically engineered (GE) foods are plants whose DNA has been altered in ways that cannot occur in nature or in traditional crossbreeding, most commonly in order to be resistant to pesticides or produce an insecticide.

For more information on this article, contact the nutritionist for guidance on email nutritionist@bridgesorganics.com or Call 0713607956.

 

 

BENEFITS OF HEALTHY EATING

 

You know that healthy habits, such as eating well, exercising, and avoiding harmful substances, make sense, but did you ever stop to think about why you practice them? A healthy habit is any behavior that benefits your physical, mental, and emotional health. These habits improve your overall well-being and make you feel good.

Healthy habits are hard to develop and often require changing your mindset. But if you’re willing to make sacrifices to better your health, the impact can be far-reaching, regardless of your age, sex, or physical ability. Here are five benefits of a healthy lifestyle.

1.    Controls weight

Eating right and exercising regularly can help you avoid excess weight gain and maintain a healthy weight.

Eating a balanced, calorie-managed diet can also help control weight. When you start the day with a healthy breakfast, you avoid becoming overly hungry later, which could send you running to get fast food before lunch.

Additionally, skipping breakfast can raise your blood sugar, which increases fat storage. Incorporate at least five servings of fruits and vegetables into your diet per day. These foods, which are low in calories and high in nutrients, help with weight control. Limit consumption of sugary beverages, such as sodas and fruit juices, and choose lean meats like fish and turkey.

2.    Improves mood

Doing right by your body pays off for your mind as well. Endorphins are brain chemicals that leave you feeling happier and more relaxed. Eating a healthy diet as well as exercising can lead to a better physique. You’ll feel better about your appearance, which can boost your confidence and self-esteem. Short-term benefits of exercise include decreased stress and improved cognitive function.

3.    Combats diseases

Healthy habits help prevent certain health conditions, such as heart disease, stroke, and high blood pressure. If you take care of yourself, you can keep your cholesterol and blood pressure within a safe range. This keeps your blood flowing smoothly, decreasing your risk of cardiovascular diseases.

4.    Boosts energy

We’ve all experienced a lethargic feeling after eating too much unhealthy food. When you eat a balanced diet your body receives the fuel it needs to manage your energy level. A healthy diet includes:

• whole grains
• lean meats
• low-fat dairy products
• fruit
• vegetables

Exercise helps deliver oxygen and nutrients to your tissues and gets your cardiovascular system working more efficiently so that you have more energy to go about your daily activities. It also helps boost energy by promoting better sleep. This helps you fall asleep faster and get deeper sleep.

Insufficient sleep can trigger a variety of problems. Aside from feeling tired and sluggish, you may also feel irritable and moody if you don’t get enough sleep.

5.    Improves longevity

When you practice healthy habits, you boost your chances of a longer life. Start with short five-minute walks and gradually increase the time until you’re up to 30 minutes.

6.    The takeaway

Bad habits are hard to break, but once you adopt a healthier lifestyle, you won’t regret this decision. Healthy habits reduce the risk of certain diseases, improve your physical appearance and mental health, and give your energy level a much needed boost. You won’t change your mindset and behavior overnight, so be patient and take it one day at a time.

For more information on this article, contact the nutritionist for guidance on email nutritionist@bridgesorganics.com or Call 0713607956.

 

NATURAL METHODS FOR CLEANSING YOUR BODY

 

Cleansing diets, herbs, and fasting programs may seem like a modern health trend, but societies have used natural cleansing methods to detoxify the body for hundreds of years. Many religions encourage people to fast as a means of cleansing both the body and the mind for spiritual practices.

The toxins in food, air, water, and the environment, make cleansing the colon, liver and other organs more important now than ever. The burden of over-pollution in our bodies may be responsible for lowering our immune system, a scenario which makes us highly susceptible to chronic degenerative diseases.

How then can we cleanse our bodies? Let us count the ways.

TYPES OF DETOX CLEANSE:

1. Liver Cleanse

Regimes for cleansing the liver usually include bitter greens and chlorophyll juices such as wheat grass and dandelion greens. Other liver-happy foods include carrots, celery, limes, lemons, and beets.

 

Spices that offer cleansing effects on the liver include turmeric, rosemary, cayenne, cumin, and curry. It’s best to avoid coffee, milk, and sodas and instead, opt for purified water and/or apple juice.

2. Candida Cleanse

A Candida cleanse is designed to remove Candida within the body by removing all foods containing sugars. This diet requires avoiding all forms of sugar (including fruit and fruit juice), all refined flour and wheat products, any foods containing yeast, as well as all natural sweeteners such as agave nectar or raw honey. During a Candida cleanse you should also avoid alcohol, dried fruit, mushrooms, cheese, pickled vegetables, and soy sauce. Taking organic oregano oil and a probiotic can enhance your Candida cleansing efforts.

3. Liquid Cleanse

 

A liquid cleanse is an excellent way to cleanse the body while still maintaining energy levels. It involves the consumption of fresh organic fruit and vegetable juices, pureed soup, vegetable soup, smoothies, flax, coconut, sesame or pumpkin seed oil, and purified water.

 

4. Raw/Alkaline Foods Cleanse

This is a temporary cleanse that advocates eating uncooked fruits and vegetables combined with smaller amounts of raw nuts, seeds, and sprouts. It’s an excellent way to detoxify the colon, liver, and other systems in the body. It alleviates the body’s need to alkalize the acidic nature of blood that results from a modern, non-alkaline diet.

5. Juice Fasts

Juice fasts consist of consuming only freshly juiced fruits and vegetables for one to three days, or longer. The best cleansing fruits and veggies include apples, carrots, beets, ginger root, spinach, pears, celery, kale, cabbage, pineapple, cranberry, and other dark leafy greens. Citrus fruits are usually avoided while fasting. Organic fruits and vegetables are best.

6. Cleansing Spices

Coupling a healthy, organic diet with cleansing spices is an effective way to detox the body. The best cleansing spices include cinnamon, oregano, turmeric, cumin, cilantro, ginger, fennel, cayenne pepper, black pepper, clove, parsley, and rosemary.
 

7. Master Cleanse

This detox method consists of a diet composed only of freshly-squeezed lemon juice, organic grade-B maple syrup, cayenne pepper and spring water. While this can be an effective method for both liver and colon cleansing.
 

TRY THIS CLEANSING DRINK AT HOME:

GREEN DETOX DRINK

 

 

This vegetable Detox drink is made up primarily of green vegetables, providing an effective natural body cleanse of the digestive system.

INGREDIENTS:

• 3 carrots
• 2 celery stalks
• 2 beets
• ½ bunch of spinach
• ½ cabbage
• ½ bunch of parsley
• 2 garlic cloves

DIRECTIONS:

• Juice all ingredients in a juicer
• Serve fresh

 

 

At Bridges Organic Restaurant, we offer the Juice fast cleanse for 1 day, 3 day, 5 day and 10 days. Our clients have enjoyed the benefits of this cleanse and we would like you to try it too. For any comments or questions on any of these cleanses, feel free to reach me on:
nutritionist@brisdgesorganics.com
Or call us on 0713607956

 

RECIPE

 

INTRODUCTION

A healthy diet provides the body with essential nutrition: fluid, adequate essential amino acids from protein, essential fatty acids, vitamins, minerals, and adequate calories. The requirements for a healthy diet can be met from a variety of plant-based and animal-based foods. A healthy diet supports energy needs and provides for human nutrition without exposure to toxicity or excessive weight gain from consuming excessive amounts. Where lack of calories is not an issue, a properly balanced diet (in addition to exercise) is also thought to be important for lowering health risks, such as obesity, heart disease, type 2 diabetes, hypertension and cancer.

Tips for healthy eating

1. Always try to eat organic foods
2. Eat plenty of organic fresh fruits and vegetables on a daily basis as they are loaded with vitamins, minerals and fiber.
3. Eat whole grain cereals to meet your daily requirements
4. Reduce salt, sugar, and fat intake .substitute these with natural herbs and spices for added flavor and taste.
5. Cut down on processed and junk food intake
6. Cook by steaming, boiling baking and stir frying.
7. Engage in physical exercise while at the same eating in moderation

CONTENT

1. SWEET POTATO SALAD
2. AMARATH MIX IN RICE
3. MORINGA AND WIMBI (MILLET) PORRIDGE
4. FRUIT COCKTAIL SALAD
5. PUMPKIN CHAPATI
6. MILLET(WIMBI) SOYA UGALI
7. STRAWBERRY BANANA SMOOTHIE
8. PEANUT BUTTER BANANA SMOOTHIE
9. MANGO ORANGE SMOOTHIE
10. BLUEBERRY BLAST SMOOTHIE

SWEET POTATO SALAD

Ingredients

• 3 medium sweet potatoes
• 1 onion or shallot
• 1 small capsicum(hoho)
• 1 small lemon
• 1 small pepper
• 2 stalk celery
• A handful of coriander leaves
• 1 teaspoon sea salt
• 1 teaspoon extra virgin oil

Method

1. Wash sweet potatoes
2. Put water in a pan (enough to cover the sweet potatoes), add salt and boil.
3. Add sweet potatoes into the pan when water has boiled
4. Continue boiling: reduce the heat and simmer for about 35 minutes
5. When cooked, drain the water and skin the sweet potatoes and let them cool.
6. Chop them into cubes and place in bowl
7. Squeeze lemon juice on the sweet potatoes, add salt and chopped or whole pepper
8. Leave to cool for some hours or put in the fridge to cool
9. Chop the onions, capsicum and celery and mix with the sweet potatoes
10. Add coriander and a tea spoon of olive oil to dress the salad
11. Serve when cold
12. Serve for four

AMARATH (TERERE) MIX IN RICE

Ingredients

• 1 cup cooked brown rice
• 1 cup cooked amaranth leaves
• ½ cup cooked peas or French beans
• 1-2 cubed carrots
• Basil/mint or coriander leaves-handful
• 1 teaspoon sea salt
• 1 tablespoon of extra virgin oil
• 3 tablespoon of coconut milk or fresh milk

Method

1. Heat pan with reduced heat
2. Add amaranth leaves ,peas and cubed carrots and stir
3. Add rice and a teaspoon sea salt to taste and mix in low heat
4. Add basil/mint/coriander leaves
5. Add coconut milk or fresh milk and stir gently
6. Serve hot with a stew of choice
7. Serve two

MORINGA AND WIMBI (MILLET) PORRIDGE

Ingredients

• 1 tablespoon of moringa leaf powder
• 1 cup wimbi(millet) flour
• 1 litre of water
• 100 ml of honey to sweeten
• 1 small lemon (optional)

Method

1. Bring water to boil
2. In a separate bowl, mix the wimbi flour with water into a consistent paste and add to the boiling water( you can also mix moringa with flour at this stage)
3. Stir constantly for a few minutes until it starts to boil and thickens
4. Stop stirring and let simmer for about 10-15 minutes
5. Add a table spoonful of moringa powder and stir until well mixed
6. For a sour taste add lemon juice
7. Add enough honey to taste if desired
8. Serve three

FRUIT COCKTAIL SALAD

Use any fruits of your choice and especially the ones in season.

Here are some not so often used fruits that can make a nice salad

• 2 tree tomatoes
• 1 orange
• 1 passion
• 2 guavas
• 4 loquats
• 1 cup natural yoghurt(optional)
• A handful strawberries (optional)
• 1 tablespoon honey(optional)

Method

1. Wash all fruits and dry them using a towel or paper towel
2. Peel and chop the different fruits as desired and mix in a bowl
3. Arrange attractively in a big platter or dish (optional)
4. Sprinkle a table spoon of honey if desired or spread the yoghurt on top
5. Chill for about 30 minutes and serve cold or eat immediately
6. Serve three

PUMPKIN CHAPATI

Ingredients

• 2 cups whole wheat flour
• One quarter small pumpkin chapatti or 1 carrot(In this case carrot chapatti)
• Half a teaspoon sea salt
• Water to make a dough
• Table spoon extra virgin oil.

Method

1. Sift the flour and the salt together into a mixing bowl.
2. Peel pumpkin, chop into cubes and boil till soft.
3. Mash pumpkin into a soft paste and add in the mixing bowl, if carrots ,grate them into a bowl
4. Add enough water to make fairly stiff dough, add the oil as well.
5. Knead the dough until elastic and well done, then cover with a damp cloth and let it stand for about 1-2 hours
6. Knead the dough again and divide into equal balls and roll each out into a flat round disk like pancakes.
7. Cook each chapatti, a well oiled frying pan, turning each side with the extra virgin oil.
8. Remove from the pan and brush both sides with the extra virgin oil
9. Serve with a stew or beverage of your choice
10. Serves two

MILLET (WIMBI)/SOYA UGALI

Ingredients

• 2 cups millet flour/soya flour
• ½ teaspoon sea salt (optional)
• 1 cup of milk(optional)
• 3 cups of water

Method

1. Bring water to boil and add ½ a teaspoon of sea salt
2. Put the millet/soya flour into a bowl and mix with the milk until smooth
3. Pour the millet/soya mixture into the boiling salted water and stir until it start to thicken
4. Reduce the heat and keep on stirring as you mix the flour
5. Continue to cook for about 20 minutes, until it is thick and stiff
6. Serve when hot with preferred stew
7. Serve two

Strawberry Banana Smoothie

Makes one serving

Ingredients:

1/2 banana

1/2 cup plain yogurt

1 cup strawberries

1/4 cup orange juice

Drizzle of honey

Directions:

Combine all ingredients in a blender and blend until combined and frothy. Serve immediately.

Peanut Butter Banana Smoothie

Makes one serving

Ingredients:

1/2 cup vanilla yogurt

1/4 cup milk

1/2 banana

1/2 tablespoon honey

1 tablespoon peanut butter

Ice

Directions:

Combine all ingredients in a blender and blend until combined and frothy. Serve immediately.

Mango Orange Smoothie

Makes one serving

Ingredients:

1 mango, cubed

1/4 cup orange juice

1/2 cup vanilla yogurt

1/2 tablespoon honey

Ice (if needed)

Directions:

Combine all ingredients in a blender and blend until combined and frothy. Add ice if desired. Serve immediately.

Blueberry Blast Smoothie

Makes one serving

Ingredients:

1/2 cup vanilla yogurt

1/2 cup milk

1 cup blueberries

2 teaspoons honey

Directions:

Combine all ingredients in a blender and blend until combined and frothy. Serve immediately.

For more innformation on healthy eating reach us through :

email: nutritionist@bridgesorganics.com

or visit us at bridges organic health restaurant .

Ways to Detox Your Body and Refresh Your Brain

 

You’re designed to thrive. Knowing and putting to use some simple ways to detox your body makes it possible for you to refresh your brain. You can have a clearer mind, a healthier body, better moods, and improved relationships.

Our bodies are under a constant assault from chemicals, bacteria, stress, and viruses whose toxic effects may directly impact our brain functioning. When under attack, the body tends to become inflamed. Inflammation makes it more difficult for the body to deliver nutrients and oxygen to the brain, as the body’s organs become slowed down, or stop working well.

 Ways to detox your body and refresh your brain:

1. 1. Drink plenty of pure water and add fresh lemon juice

Just like clean water on the outside washes away dirt, sweat and dead skin, pure water on the inside helps the body wash away toxins that build up in the blood stream and organs.

How much water should you drink? Divide your body weight in pounds by half. The number you get is the minimum number of ounces of water that you should drink to keep yourself well hydrated. So, if your weight is 200 pounds, 1oo ounces of water per day is the amount of water needed to stay hydrated. But, be careful not to drink too much water, which can be fatal.

Drinking pure water is important. You want it to be clean, not adding toxins while you’re trying to detox.

Squeezing fresh lemon juice into a warm glass of water in the morning produces a more potent cleansing effect when you drink it. Lemon juice provides a dose of Vitamin C, helping the liver with detoxification, and along with warm water helps stimulate the colon to clear the waste out.

2. Breathe deeply

Deep breathing produces increased blood flow to the body’s organs, including the brain. Deep breaths help these organs to clean out waste and take in a fresh supply of oxygen and nutrients.

To breathe deep, stand straight or sit up with your shoulders back.  Just place your hands on your belly, breathe in slowly through your nose while counting to 5 and feel your abdomen expand. Then exhale slowly while counting to 5 and feel your belly go down. Repeat this 5 to 10 times. Be careful not to hyperventilate. If you’re prone to dizziness, sitting may be best.

Vigorous activity also stimulates deep breathing, such as running, swimming or brisk walking.

3. 3. Replace animal meat and milk with plant foods high in fiber

Think of food fiber as a scrub brush for your insides. Many people eat too little fiber, in turn increasing the risk of a long list of illnesses, such as: heart disease, stroke, high blood pressure, diabetes, obesity, and certain diseases of the stomach and intestines.

Meats and milk give us no fiber, and often carry toxins and proteins that put the human body under stress, causing it to break down.

A broken body ultimately produces a broken brain.

Certain foods high in fiber have detoxifying properties. Detoxifying foods high in fiber include: apples, artichokes, avocados, basil, beets, broccoli, carrots, cilantro, fennel, ginger, kale, parsley, pineapple, radishes, onions, and lettuce. But any whole food high in fiber is good for the body. Go for foods that are not genetically modified, that are organic or that are clean of pesticide residue.

4. Invigorate your immune system with hydrotherapy

This one’s my favorite. Hydrotherapy is the use of water for healing. Exposing the body to cold water invigorates the immune system by increasing the number of natural killer cells in the blood stream, which attack and destroy viruses. Hot water opens the pores, allowing the skin to cleanse itself of waste and toxins.

Hot-cold contrast showers provide a simple way to use hydrotherapy for detoxing. I do this every morning. It’s my routine for waking up! Try standing in water as hot as you can endure without burning yourself for 2-3 minutes. Next turn the cold water on as low of a temperature that you can endure for 30 seconds. Do this 3 times. Then, after doing this the first time, lay in bed for an hour afterward with enough covers to avoid getting chilled. As your body adapts, you won’t need to lie down afterward.

5. Practice and attitude of gratitude

Practicing and attitude of gratitude can produce a more positive outlook, boosting the immune system. The immune system fights invaders that can make us sick and cause disease. Make a habit of ending each day by telling someone, or writing in a journal, 3 things that you are thankful

 

RECIPE

 

Strawberry Watermelon 
 Detox Water

Servings: 1

Ingredients:

3 cups watermelon, organic, seeded, diced
7 strawberries, organic
1/2 lemon, peeled, juiced
1 cup purified water

Directions:

Blend watermelon, strawberries and lemon. Pour into a large glass jar, pour water into jar. Top jar with lid, shake well, or stir. Serve over ice.

Enjoy.

SUMMARY

Mental clarity is an aspect of health that has benefits in absolutely all areas of life. Whether at home or work, and to be either alone or in the company of others; being able to think clearly is of vital importance no matter what the situation.

Unfortunately, consuming a poor diet may well create a real decline in this area. Failing to eat, drink on healthy foods daily which bolster our state of mind will lead to cloudy judgment for a lot of people. Cleansing the brain with nutrition is thankfully quite easy to achieve, if you want to achieve a state of mind clarity, alertness and stability subscribe to our juice cleanse for 1 day, 2 day,3 day,5 day or 10 day and achieve this rewarding experience.

Reach us through;

Cell: 0713607956

Email nutritionist@bridgesorganics.com

 

 

BRIDGES ORGANICS DETOX JUICE CLEANSE PROGRAM

Detoxes and extreme diets can be quite controversial, but health advocates say juice cleanses made from raw fruits and veggies are safe as long as you check in with your doctor first and don’t go for too long a period.

Doing a juice cleanse has been said to help unleash the natural healing power of your body by ridding built up toxins. Juicing floods your system with powerful nutrients and antioxidants. It may be the first step toward a long-lasting lifestyle change, or jump starting a weight-loss regimen by helping to retrain your taste buds as well as psychological connection to food. Bridges Organics colorful juice cleanses are packed with so much delicious goodness; you’ll never believe something so healthy can be so satisfying. Begin to renew your mind, your energy and your soul.

 

HOW DOES THE JUICE CLEANSE BENEFITS THE WHOLE BODY?

Think of a juice cleanse as a deep cleaning for your insides. Similar to how we cleanse and moisturize our bodies from the outside, the nutrients from a juice cleanse help rid “dirt” from our insides.

By feeding the body readily-available nutrients in the form of juice, the digestive system is allowed to rest and heal, while the rest of the body gets to work clearing out toxins. This is how the juice cleanses work in the body:

• A juice cleanse can do wonders for you by allowing organs normally responsible for daily detox to work in overdrive to rid the body of toxins and heal inflammation.
• If that’s not enough, many cleansers also report improved sleep during and after a juice cleanse.
• Rest the stomach. Juices require less of the stomach’s digestive processing (churning, acid and pepsin).

• Rest and repair the gut. Consuming a nutrient dense rainbow plant-based juice diet allows food to be assimilated quickly through the intestine consuming less energy, while the toxin-free, nutrient-dense food helps to repair the gut itself.
• Rest the liver. The liver is our main detoxifying organ. Every molecule of food that is absorbed through the intestinal wall (fiber is not absorbed) moves into the liver for detoxification and preparation before being allowed to enter the rest of the body. An organic juice cleanse rests the liver’s overload.
• Reduce your appetite. Juicing doesn’t really shrink the stomach — although it feels like it does. Juicing eliminates the habit of comfort eating, and makes you feel satiated with less food than usual.
• Ease food decision-making. Juicing focuses on consuming fresh whole food produce every few hours and reduces the enslavement of thinking constantly about what the next meal is going to be.

• Eliminate harmful foods. The juice cleanse eliminates dairy, wheat, gluten and fermented foods from the diet (as well as coffee and alcohol).

• Floods our body with super nutrition. Being on an all-produce diet gives us not only the vitamins and minerals but the all-important nutrients that are powerhouses for the clean-up and healing process. Juices are by nature raw foods and retain nutrients that would be destroyed by cooking, including some B vitamins and especially (digestive and anti-inflammatory) enzymes.
• Lose weight. As you are feeling better and having more energy, you also naturally lose weight. Some of this is water bloat, but also some is fat. A juice cleanse is a great way to jump start a diet. It not only helps control appetite and cravings, but is naturally lower in calories, while supplying the body with probably more concentrated beneficial energizing and healing nutrients than it has seen before.
• Improve energy. After the first day’s adjustment period (mostly missing crunching, and any coffee/alcohol cessation symptoms), most people begin to feel much more energy and clarity (by consuming only fresh juices) than they ever did with frequent caffeine drinks.
• Re-hydrate the body. Drinking sufficient fluids (5-6 glasses/day) makes the body function more efficiently, increases energy (often successfully removing the afternoon blahs/brain fog), and helps insure proper elimination of toxins.
• Reduce physical problems. You begin to feel generally better, not just with your energy, but with many chronic symptoms such as headaches, rashes, general ache, congested sinuses and chest, and bloating/cramping/acidity. Take a break, rest the body (and mind) and flood it with nutrients.
• Allow maximum detoxification. To optimally support all phases of the body’s natural Detox process, you need a very broad range of plant-supplied nutrients like anti-oxidants and anti-inflammatory. By providing the body with super-nutrient dense foods juicing allows the body to have more of the resources it needs to support the phases of detoxification, and even to begin to help remove the cumulative toxins stored in the body.

• Heal our cells. Switching to an organic plant-based diet allows cells to work optimally to re-establish efficient internal messaging and manufacturing processes.

HOW DOES THE PROGRAM WORK?

Detoxification is the process of cleansing, nourishing and restoring the body from the inside out. Fresh organic vegetable and fruit juices will be provided to you on a daily basis during your detoxification process. Juices are preferred because they are an excellent source of vitamins, minerals and amino acids and they are easily digested by the body cells.

During the program you are not allowed to eat anything other than the juices, water and occasionally, herbal tea. This fast allows the body to concentrate on cleansing and nourishing itself and make you much healthier. The main vital organs that will be cleaned are the digestive system (including the colon) the liver and kidney.

Support will be given by our In-House Nutritionist throughout the duration and we provide you with a meal plan to continue with after the program.

ARE THERE ANY SIDE EFFECTS?

The main side effect most people experience is hunger in the first 2 days- as their body adjusts to going without solid meals. This however stops as you get used to the juices that are enough ‘food’ for your body to function.
Other expected side effects are headaches, increased urination, and diarrhea. It is not a must that everyone in the program will experience these side effects because everybody reacts differently.
Some great side effects are excess weight loss within the first few days, bursts of energy, the feeling of well being, improved mental clarity and increased self esteem!

WHAT ELSE MUST I DO DURING THE JUICE CLEANSE PROGRAM?

We encourage participants to do light exercises such as brisk walking, slow jogging and swimming. These activities help the body detoxify faster. Heavy duty work is to be avoided along with tea or coffee, alcohol, cigarettes and drugs (medication must be completed before starting the program).

 
HAS THE PROGRAM WORKED FOR OTHERS?

Yes! Here are a few feedback comments from previous customers;

*      “The program was very rejuvenating. I lost 6kgs in 10 days and I no longer have the unhealthy food craving any more, my mind is always alert on what to consume. I will repeat because I want to attain my normal B.M.I.” Mr.George.

*      “I was feeling a lot of problems before but now I am not. My skin was so rough but now it is smooth. I feel lighter and am health conscious on what am taking and also giving my family.” Thanks. Mary.

*      “Balanced, you don’t become very hungry. I have lost about 3kgs. The juice is always fresh. The colon clearance is real you can feel it my energy levels are high and I feel great, my tummy has reduced and I feel lighter “Thanks David.

*      “The craving for food is no longer felt I don’t have a high acidity any more. Great assistance from your people at all times. Lost 5 kilograms in a few days.” Ms. Helen.

WHAT ARE THE BRIDGES DETOX JUICE CLEANSE PACKAGES?

1 DAY JUICE CLEANSE PROGRAM

Have you never tried a Detox juice cleanse? Would you like to try one? This 1 day juice cleanse program is perfect for those who want to try what a juice cleanse program feels like.  Start cleaning out toxins from your body and see these benefits:
– An increase in energy
– increased alertness
– Reduced bloating and constipation
You will receive 3 liters of freshly made organic vegetable juice for the 3 meal times of the day.

3 DAY JUICE CLEANSE PROGRAM

Give your body a juice cleanse break for just 3 days and notice the following:
– Less head ache
– Reduced bloating
– Reduced muscle aches
– Increased energy
– Better digestion
– Improved sleep and alert mind

During this time, you will receive a variety of freshly made organic vegetable juices, vegetable salads and soups. Do not eat any solid foods, other than the meals in this program. Drink a lot of water. Remember to keep all drinks refrigerated.

5 DAY JUICE CLEANSE PROGRAM

The 5 Day Juice Cleanse is best started on Mondays or Tuesdays. After this 5 day juice fast you are sure to see:
– Weight loss
– Better digestion
– An increase in energy
– Less muscle aches and headaches
– Healthier skin, hair and nails
– Improved sleep and a clear alert mind
– Reduced bloating and constipation

During this period, you will receive 2 liters of freshly made organic vegetable juice and 1 liter of fresh fruit smoothie. Do not eat any solid foods, other than the meals in this program. Drink a lot of water. Remember to keep all drinks refrigerated.

THE ULTIMATE 10 DAY JUICE CLEANSE PROGRAM

Challenge yourself to an ultimate cleanse 10 day juice cleanse program for a thorough cleansing of toxins. After this program you will enjoy:

–  Weight loss
– Alert mind, great self-confidence
– Boost your immunity system
– Improved heart and cardiovascular function
– Better digestion
– An increase in energy
– Less muscle aches and headaches
– Healthier skin, hair and nails
– Improved sleep and a clear alert mind
– Reduced bloating and constipation and much more!

During this period, you will receive 2 liters of freshly made organic vegetable juice and 1 liter of fresh fruit smoothie. Do not eat any solid foods, other than the meals in this program. Drink a lot of water. Remember to keep all drinks refrigerated.

I’M EXCITED AND WANT TO START THE PROGRAM, WHAT NEXT?

Call us on 0713-607956 today! You can also visit our branches on Tubman road, off Koinange Street in Nairobi’s C.B.D.

Our in-house Nutritionist will do a quick evaluation, take your B.M.I and get you started on experiencing a higher level of health and well being. Begin a new life of healthier living today with the detoxification program!

For any questions or consultations reach us on: nutritionist@bridgesorganics.com or
Call us on: 071360795

HOW TO PACK A NUTRITIOUS LUNCH BOX FOR YOUR CHILDREN

Providing a nutritious lunch for your children needn’t be difficult. Our guide to building a balanced lunch box will make it easier to feed your children well.

There are many factors at play when we think about pulling together a packed lunch for our children. We want it to be healthy, delicious, fuel our children’s brains through the afternoon, be easy to pull together and pass the ‘peer-pressure’ test. We also need to bear in mind if there are any restrictions or guidelines that the school has in place, such as ‘no nut’ or ‘healthy eating’ policies.

Packed lunch boxes should contain something from each of the following groups:

Carbohydrate

Ideally make this whole meal or wholegrain like;

• Whole bread
• Muffins
• cereals

This will provide a slow release of energy to help your children to concentrate throughout the afternoon.

Protein

“Most lunch boxes don’t contain enough protein, but children need plenty of protein to help them grow.”

Protein is essential for building and maintaining muscles, organs, and the immune system. Good protein can be found in:

• milk
• cheese
• lean meats
• fish

Calcium

Nutrients that are required for bone growth and development are crucial, so aim to add a portion of calcium to your child’s lunch box. Try out non-dairy sources of calcium such as:

• salmon or sardines,
• hummus made with white beans,
• chopped orange pieces
• Sesame seeds.

Fruit

The problem with fruit is that it can bruise easily and quickly look unappetizing. Try adding fruit that will still look delicious after being carried in a lunch box on the school run and after being thrown around in the playground.

Add fruits like

• Grapes
• Strawberry
• Apples
• Melon
• Orange
• Mango
• Banana

And you can try wrapping fruit in a piece of kitchen roll and securing with a band to protect it

Vegetables

• Cherry tomatoes,
• Carrot sticks,
• Green/yellow/red pepper sticks,
• Cucumber slices,
• Radishes,
• Celery sticks can all be easily added to a lunch box.

Drink

• Water
• Fruit juice
• Cup of milk
• Yoghurt

Water is the perfect drink for a lunch box. Fruit juice, a cup of milk or a home-made smoothie can also be a great addition. But watch out for sugary drinks or branded cartons as well as little processed fruit juice which can contain sugar.

Branded lunch box fillers – be aware!

There are so many branded products for your child’s lunch box that are easily accessible in supermarkets and usually heavily branded with cartoon characters, rewards and prizes to make them as attractive as possible to children.

Unfortunately many of these are highly processed, containing limited nutrients, high levels of sugar and/or salt as well as artificial preservatives, colourings and sweeteners. These are best avoided.

Equipment tips

Most children’s lunch boxes are insulated but think about adding in a little freezer pouch to keep the food nice and fresh. Remember, lunch boxes are usually stacked in the classroom until lunchtime and are not kept in the fridge.

In the cold season, some children love having a hot lunch.  A little flask can be great for packing soups, stews and casseroles for a warming, comforting lunch.

Bento lunch boxes are also easy to come by and can provide a perfect way to box up an appetizing and healthy lunch.

Metal water bottle – with concerns over BPA leaking into our foods and water from plastic bottles and boxes, you may want to opt for a metal water bottle or a BPA free plastic bottle that you can get from most retailers

How to combat uneaten lunch

If your child’s lunch is regularly coming home uneaten, talk to them to find out the reason for this and work with your child to find a suitable solution. Some reasons can include:

• Too big a snack in the morning, or snack is too close to lunch time
• They don’t like where they are eating (in some schools children with packed lunches sit apart from those on school dinners)
• They go straight out to be with their friends
• They don’t like the food in their packed lunch
• Other children are commenting on the contents of their lunch box or the lunch box itself
• Child wants branded, packaged foods to fit in with their peers.

Healthy recipes for snack

MUFFINS

INGREDIENTS

• 2 cups white flour
• 1 tablespoon baking powder
• 1/2 teaspoon salt
• 2 tablespoons sugar
• 1 egg, slightly beaten
• 1 cup milk
• 1/4 cup melted butter

PREPARATION

1. Preheat the oven to 375°F. Butter muffin pans. Mix the flour, baking powder, salt, and sugar in a large bowl. Add the egg, milk, and butter, stirring only enough to dampen the flour; the batter should not be smooth. Spoon into the muffin pans, filling each cup about two-thirds full. Bake for about 20 to 25 minutes each.

2. Blueberry Muffins.

Use 1/2 cup sugar. Reserve 1/4 cup of the flour, sprinkle it over 1 cup blueberries, and stir them into the batter last.

3. Pecan Muffins.

Use 1/4 cup sugar. Add 1/2 cup chopped pecans to the batter. After filling the cups, sprinkle with sugar, cinnamon, and more chopped nuts.

4. Whole-Wheat Muffins.

Use 3/4 cup whole-wheat flour and 1 cup white flour.

5. Date or Raisin Muffins.

Add 1/2 cup chopped pitted dates or 1/3 cup raisins to the batter.

6. Bacon Muffins.

Add 3 strips bacon, fried crisp and crumbled, to the batter

SWEET POTATOE BLACK BEAN WRAP

 

 

INGREDIENTS

• 2 tbsp. olive oil
• 1 large sweet potato
• 1 medium red onion
• Kosher salt and pepper
• 1 can black beans
• 1 tbsp. chopped green,red,yellow peppers
• 1 small bunch spinach
• 6 oz. Monterey Jack cheese
• 4 large flour tortillas
• 2 tbsp. low-fat sour cream
• 2 tbsp. fresh lime juice
• ½ head romaine lettuce

DIRECTIONS

1. Heat 1 Tbsp. of the oil in a large skillet over medium heat. Add the sweet potato, chopped onion and 1/2 tsp. salt and cook, covered, stirring occasionally, until tender, 10 to 12 minutes.
2. Add the beans and peppers and cook, stirring occasionally, for 2 minutes. Add the spinach and cook, tossing, until it begins to wilt, 1 to 2 minutes. Divide the cheese and potato-bean mixture among the tortillas (about 1 cup each) and roll up to form burritos. Wipe out the skillet and heat over medium heat. Cook the burritos (seam-side down first) until golden brown, 2 to 3 minutes per side.
3. Meanwhile, in a medium bowl, whisk together the sour cream, lime juice, remaining Tbsp. oil, and 1/4 each tsp. salt and pepper. Add the romaine and sliced onions and toss to coat. Serve with the burritos and lime wedges, if desired.

How to make sandwich spirals

For more information reach us through our

Email: nutritionist@bridgesorganics.com

Call us on 0713607956

 

 

Signs You Have Too Many Toxins in your body

 

You think you’re healthy, but you don’t feel vibrant. You struggle to find the energy to get through the day. You’re irritable. Your stomach isn’t acting right. And all those headaches!

These types of ailments affect many of us in our daily lives. They’re not serious enough to warrant a trip to the doctor or maybe you tried only to be told there was nothing wrong but they still tend to drag you down, wearing away your resistance and leaving you feeling like you’re just getting old.

I have good news for you it probably has nothing to do with aging. Instead, you may simply be surrounded by too many toxins.

SIGNS OF TOXICITY IN YOUR BODY

1. Consistent fatigue

Even if you’re sleeping well, you may fight to get through the day. This could be a sign that your body is working too hard to get rid of the toxins you’re pouring into it. How do you cope with fatigue? If you’re answer is “more coffee” or “sweet foods,” you can bet that you’re only making the problem worse. That fatigue could also be in response to hormone disruptors that are zapping your immune system.

2. Stubborn weight gain

It’s never easy to lose weight, but if you’re exercising daily and cutting back on calories and you’re still putting on the pounds, you could be looking at a hormonal problem. Strangely enough, our natural hormone function can be greatly affected by the toxins in our foods and personal care products. You need a complete Detox of your diet and personal care routine to give your body a fighting chance.

3. Bad breath

You brush and brush, chew gum, rinse, and swallow breath mints, and still, you can’t get rid of it. Bad breath is often related to digestive problems, but it can also mean that your liver is struggling to get rid of the toxins in your body. Until you tackle the problem from the source, you’ll continue to scare away anyone who comes close!

4. Constipation

The intestines get rid of a lot of toxins every day of our lives. When we’re constipated, we’re storing up all those toxins, allowing them to negatively affect our bodies. In addition to stomach upset, constipation can cause headaches, aches and pains, and tiredness. It can also be related to the toxins in your life, especially if you’re consuming a lot of processed foods filled with chemicals, pesticides, and preservatives.

5. Sensitivity to scents

Strong reactions to smells particularly fragrances might mean that you’re simply sensitive to chemicals, which many of us are. It can also mean that your body is fighting toxic overload. Particularly if you suffer headaches or stomach upset simply from scents, this may be the case.

6. Muscle aches and pains

If you can’t tie these to your workout yesterday, could be that the toxins in your life are working away at your muscles and joints. This is more likely if you experience muscle aches on a regular basis.

7. Skin reactions

Acne, rashes, and other skin problems may signal a toxic overload. Acne, in particular, can be related to the toxins in our diet or skin care products. Puffy eyes and eczema or psoriasis outbreaks can also be signs that you’ve just reached your toxic limit.

Solutions

If you find yourself suffering from any of these seven symptoms, here are a few tips that may help:

• Support your liver with things like dandelion tea, parsley, cilantro, and milk thistle.
• Drink more water — it helps flush toxins out of your body.
• Exercise at least 30 minutes a day. Exercise gets the circulation moving, helping to move toxins along.
• Get a good daily supply of digestion-supportive probiotics, found in yogurt.
• Always brush your tongue even better, use a tongue scraper—when brushing your teeth.
• Practice deep breathing — we get rid of a lot of the toxins in our bodies through our lungs.
• Use only natural skin care products that are free of fragrances, sulfates, phthalates, parabens, and other potentially toxic ingredients, and always read label.
• Choose clean, whole, and organic foods whenever possible!
• Subscribe for a juice program  that is the 1 day juice cleance,3 day juice cleanse, 5 day juice cleanse or 10 day juice cleanse, that will be able to clean the toxins in your system,

RECIPE FOR A DETOX JUICE

 

Ingredients

2 green apples cut in half

3 stalks celery no leaves

1 cucumber

8 leave spinach or kale

½ lemons peeled

Spring of mint (optional)

METHOD

Wash all the ingredients until clean

Put the ingredients in a juicer one by one and extract the juice.

For more information on the juice cleanse program call us on: 0713607956

Email us at: nutritionist@bridgesorganics.com

 

 

Why oats should be your go-to breakfast

For some, the thought of oats conjures up childhood memories of bowls full of a gruel-like substance, served up by well-meaning Grandparents, but ultimately unappetising. This Dickensian vision of slurry is enough to put off many a foodie, but if you’re looking for a hearty and tasty breakfast, I’d urge you to reconsider.

Porridge oats may not have changed, but the way we eat them has. So while the nutritious benefits remain, we’ve evolved our treatment of the grain to make it extra tasty too.

So what makes porridge oats so nutritious?

One important benefit of porridge oats is that they provide long-lasting energy. This is because they are high in both fibre and protein, which provides the perfect combination for steadying your blood sugar levels and ensuring you maintain energy for longer. They are also an excellent source of magnesium and vitamin B6 which are known to boost energy and reduce fatigue. This all helps to reduce the rollercoaster effect of energy dips throughout the day that can cause you to crave the kinds of sugary foods that can lead to weight gain.

But it’s not all about energy. Vitamin B6 also supports a healthy immune system and hormone balance, helping to prevent illnesses. Iron and calcium within oats also help

Get bonus nutritional benefits from toppings.

Adding delicious ingredients to your oats can also provide nutritious benefits. Here are some healthy and tasty additions:

 

 

Fruits and berries

Fresh fruits and berries are full of vitamins and minerals and are a great way to add natural sweetness to your oats. Keep dried fruit to a minimum since they are high in sugar. Many fruits especially berries, cherries and pomegranate are high in antioxidants and are particularly good for cardiovascular health.

Nuts

Combining protein with high-fibre oats will keep you feeling fuller for longer. You can find protein in nuts, which have additional goodness – almonds are high in magnesium and all nuts are a good source of unsaturated fats. Brazil nuts are also a very good source of selenium. Add no more than one tablespoon, since nuts are also high in calories.

Seeds

Seeds are a great source of those essential omega 3 fats which we can only get through our diet. Omega 3 has natural anti-inflammatory properties so is good for recovery and general health. Flaxseeds are also high in fibre and support digestive health. Two tablespoons per serving sprinkled over the top adds a lovely crunchy texture to your oats.

Spices

For real flavour add some dried spices. Fresh turmeric and ginger are both known for their anti-inflammatory properties.

For more information call us on 0713607957

Email: nutritionist@bridgesorganics.com

 

WHAT HAPPENS WHEN YOU HAVE HIGH BLOOD PRESSURE

 

Blood pressure is heavily influenced by diet and activity. That’s why is so easy for us to lose control of it.

High blood pressure can damage a layer in your vascular structure called the endothelium, it’s responsible for producing and releasing nitric oxide which helps the vessels to dilate.

In some cases when the endothelium is damaged not only does it not release enough nitric oxide but the nitric oxide it does release reacts with the damaged tissue causing it to do the opposite and contract instead  right when your body needs it to dilate.

If your blood pressure high for a number of years damage to the endothelium can become severe enough to increase the risk of complication like angina, heart attack and stroke.

WHAT YOU CAN DO ABOUT IT

If you have high blood pressure speak to your physician before making changes to your diet especially if you are on medication.

There is a way to promote endothelium function and that’s by getting as much nitrate into your diet as possible ,lucky for us root and leafy vegetables are packed full of nitrates, the best sources to get nitric oxide is from:

• Arugula lettuce
• Spinach
• Beetroot
• Celery
• Lettuce

Studies show that 250ml of concentrated beetroot juice per day over four weeks can reduce blood pressure levels in those with high blood pressure.

There is strong evidence that these nitrate rich foods and drinks promote vascular health and can have a positive impact on your blood pressure levels.

Build this into your health and can have a positive impact on your blood pressure levels.

Build these into your health plan alongside other good habits like picking up your activity levels and cutting saturated fats from your diet.

Putting the right things in and taking the wrong things out of your diet can been difficult. This guide will help you make the right choices if you have high blood pressure:

 

                  

1. MAGNESIUM– Magnesium is needed for muscles to relax after contraction and may help with high blood pressure, get it from dark green vegetables such as spinach, Brussels, sprouts, whole grains such as brown rice, nuts, seeds such as raw cashew nuts, sesame, and pumpkin seeds.
2. POMEGRANATE-It has a number of beneficial properties that help it to disrupts plaque formation in the arteries and generally improve the cardiovascular health, stir pomegranate seeds into plain natural and sprinkle ground flax seeds on top. Get plenty by drinking a small glass of pomegranate juice with no added juice daily.
3. ANTIOXIDANT AND VITAMIN C-antioxidants and vitamin C rich fruits and vegetables include carrots, asparagus, broccoli, Brussels, sprouts, watercress, cabbage, tomatoes, kiwi, kale, blueberries.
4. RAW GARLIC-Smelly breath may be worth your while if blood pressure is a concern for you. Garlic contains allicin a natural antibiotic and is linked to dramatic blood pressure improvements.it needs to be raw and plentiful so think about adding it to an olive oil and lemon juice salad dressing or stir it in at the end of cooking.
5. BEETROOT-beetroot contains nitrates which support vasodilation which in turn reduces blood pressure. Try juicing beetroot with carrot, apple and ginger, you can also roast it or grate it into salad.
6. OILY FISH-it contains anti-inflammatory essential fats also known as good cholesterol.
7. FIBER– increase the fiber start the day with plain unsweetened, unsalted porridge sprinkled with ground flaxseeds, snack on raw nuts and carrots and celery sticks. Switch all carbohydrates to whole grains such as brown rice, whole wheat pasta and quinoa. Add pulses to soups and stews and have an extra portion of vegetables or salad with your sandwich instead crisp.
8. Celery helps blood vessels expand and helps to prevent high blood pressure.

For more information contact us on: 0713607957

Email : nutritionist@bridgesorganics.com