Czytaj książkę: «Mind Body Bowl: Think, move and eat your way to a more balanced life»

Copyright

Thorsons

An imprint of HarperCollinsPublishers

1 London Bridge Street

London SE1 9GF

www.harpercollins.co.uk

First published by Thorsons 2017

FIRST EDITION

Text © Annie Clarke 2017

Cover layout design © HarperCollinsPublishers Ltd 2017

Photography © Philippa Langley

Instagram photography courtesy of the author and Will Sebastian

Food styling: Uyen Luu

Prop styling: Lydia Brun

Hair and make-up: Frances Done

While the author of this work has made every effort to ensure that the information contained in this book is as accurate and up-to-date as possible at the time of publication, medical and pharmaceutical knowledge is constantly changing and the application of it to particular circumstances depends on many factors. Therefore it is recommended that readers always consult a qualified medical specialist for individual advice. This book should not be used as an alternative to seeking specialist medical advice which should be sought before any action is taken. The author and publishers cannot be held responsible for any errors and omissions that may be found in the text, or any actions that may be taken by a reader as a result of any reliance on the information contained in the text which is taken entirely at the reader’s own risk.

A catalogue record of this book is available from the British Library

Annie Clarke asserts the moral right to be identified as the author of this work

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Source ISBN: 9780008191108

Ebook Edition © February 2017 ISBN: 9780008191122

Version 2017–01-25

HarperCollinsPublishers has made every reasonable effort to ensure that any picture content and written content in this ebook has been included or removed in accordance with the contractual and technological constraints in operation at the time of publication.

Contents

Cover

Title Page

Copyright

Introduction

A bit of background

A few last words before we begin

Mind

Body

Bowl

Breakfasts

Blueberry Overnight Oats

Cinnamon, Apple and Raisin Porridge

Savoury Porridge

Black Rice Porridge with Pear Compote

Chocolate Chip Granola

Banana and Raspberry No-Bake Breakfast Bars

Raspberry Tahini Porridge

Farmhouse Loaf

Cinnamon Buckwheat Granola

Coconut and Mango Overnight Oats

Spiced Quinoa Porridge

Grilled Portobello Mushrooms

Soups and Salads

Pomegranate and Pistachio Salad

Pea and Broccoli Soup

Roasted Pepper and Buckwheat Salad

Gazpacho

Turmeric, Carrot and Coconut Soup

Honey-Roasted Carrot and Chickpea Salad

Kale and Raspberry Salad

Sun-Dried Tomato, Chickpea and Quinoa Salad

Bowls and hearty meals

Red Rice Bowl with Beetroot Hummus

Creamy Aubergine and Asparagus Rice Bowl

Simple Ratatouille

Mexican Bowl

Green Goddess Bowl

Mushroom Quinoa Burger with Black Bean Sauce

Raw Courgetti with Sun-Dried Tomato Pesto and Cashew Cream

Baked Sweet Potato with Lentil Dhal

Rainbow Buddha Bowl with Sweet Potato Hummus

Middle Eastern Pancake with Pomegranate and Avocado

Chickpea Curry

Butternut Squash and Kale Curry

Pea and Spinach Risotto

Creamy Mac and ‘Cheese’

Lemon Chickpea Stew

Sides

Aubergine Dip

Potato Hash

Sweet Grilled Aubergine with Pine Nuts and Sultanas

Creamed Spinach

Grilled Avocado with Vine Tomatoes

Sesame Roasted Broccoli

Caramelized Onion and Sweet Potato Cakes

Rosemary Roasted Parsnips

Stuffed Mushrooms with Polenta

Sweet Potato Wedges with Smoky Ketchup

Quinoa Tabbouleh

Pea and Mint Pesto

Carrot and Tarragon Purée

Pea Falafel with Spicy Tomato Dipping Sauce

Snacks

Banana Bread

Toffee Popcorn

Hot Chocolate

Turmeric Latte

Matcha Latte

Baked Banana with Chocolate Sauce

Chocolate Orange Energy Balls

Hemp Protein Bars

Chocolate Mousse

Index of searchable terms

Acknowledgements

Conversion charts

About the Publisher

Introduction

The world of health and well-being is growing rapidly, and it is such an exciting time as more and more people take a positive interest in leading healthier, more fulfilled lives. There is so much around us inspiring us to be the best versions of ourselves that it has become almost impossible to avoid some sort of consciousness about the way we eat, move and treat our bodies, as well as the planet.

While this engagement in healthy living gets more than its fair share of bad press, I’m with the school of thought that it is undoubtedly a really positive thing to get people moving and thinking a little bit more about what they are eating and where their food is coming from. However, the difficulty is knowing how to adapt what other people are doing to suit your own body, budget and lifestyle. So while it’s great to be inspired by others, the key to a healthy, happy lifestyle lies in the evolution of our own habits, which are relevant to us as individuals.

There is now such an endless number of resources where we can find information about how to live our lives, what to eat, how to work out, and so on, that it has become a total minefield, and it can be hard to know who to listen to or where to begin. Many of us are drawn to take a very prescriptive approach when it comes to the way we eat and exercise in particular. It is often much easier when something is laid out in front of us, so we seek out diet plans, fitness programmes and regimented routines that have been designed by somebody else. Our bodies and lifestyles differ so much that what works wonders for one person just doesn’t necessarily suit the next. It is impossible to create a one-size-fits-all programme that works for everyone.

When I first decided to reassess my diet and lifestyle, I latched onto a specific format of diet and exercise in order to establish a new routine. I thought that by mirroring other people’s efforts I would achieve my goal of feeling my best, only to realize that because we are all so different – physically, mentally and in how we live our lives – I needed to tune into my own body and mind, and adapt to what I needed as an individual.

I began writing this book as a way of sharing simple recipes, but it evolved to include a lot more than food. I have learned so much, not only about myself but about all the amazing ways in which you can help yourself to feel good beyond the way you eat that it seemed only right to share a whole package of holistic well-being.

For me, the three pillars of health and happiness are the mind, the body and the food that you eat. All three must be in balance in order to find a truly sustainable and comfortable lifestyle. When you start to take responsibility for one of these areas – for example, paying attention to dietary habits – over time it becomes natural to expand this taking of responsibility into the rest of your life, too. When you begin to realize how much of a positive impact you can have on the way you feel, you want to promote that in other areas of your life. By contrast, if in trying to commit to new changes you end up losing yourself in any one of these areas, concentrating solely on that, you can find that your lifestyle becomes more challenging and you will no longer be able to maintain your newfound regime.

By drawing inspiration from the people, things and world around you, taking just the bits that suit you and leaving the rest out, without beating yourself up for going about things differently from someone else, you can find out what works for you. I really believe it isn’t about success or failure, but about celebrating your own individuality and creating conditions that allow you to be the best version of yourself. I found that as I focused on one of these areas (I’ll explain a bit more in the next section, but for me, a change in diet was really my starting point), my attitude towards other aspects of my life started to change, having a positive knock-on effect and driving me to create conditions for a truly healthy, happy lifestyle.

I have been, and continue to be, on a fascinating journey of self-discovery, learning a little more about myself every day. I have come to realize how powerful this knowledge is, and that it can really influence the many different parts of my life, allowing me to take decisions that nurture me. Most noticeably, I have learned to be kinder towards and more accepting of myself, something that so many of us find challenging. I still continue to learn and grow every day, and I hope that I will do so for ever. In the meantime, I want to share the power of this process and help guide you through all the confusing and conflicting information. I want to help you make sense of it all in a way that is manageable, that fits in with your life and allows you to really understand what it is that you need in order to find your own sense of balance.

Some of you might be reading this book because you are looking for a way to overcome a digestive disorder or low energy levels – or perhaps you’ve realized that you are not feeling as good as you would like. If this sounds familiar, then in many ways your motivation is probably already in place. You know why you are trying to make changes and can see how much your life could be improved if you can relieve yourself of whatever symptoms you are experiencing. However, when you try something and it doesn’t work out, it can be incredibly frustrating – I know that from my own experience. For you, persevering when you can’t find a quick fix may be challenging at times, but hopefully you will soon recognize the things that do and do not suit you.

Others of you perhaps might be a little curious, and even if you don’t have a specific cause for immediate change, you might simply be interested in learning more about yourself or how to live life to the fullest. For you, making changes to your lifestyle can be harder to commit to, but perhaps a little less frustrating.

‘Nothing about this book is intended to be prescriptive. The aim is to share with you a few ideas to help you work through your own journey, at a pace that suits you, in order to discover what makes you feel your absolute best.’

Alternatively, you may not fit in with either of those groups and maybe just picked this book up at random – if so, why not continue to flick through just a little longer and perhaps you’ll spot something you like the look of, or a sentence or two that resonate with you? Whoever you are, taking the time to focus on yourself is a really positive exercise that can help you to get the most out of life, and hopefully help you to learn and grow in ways you might not have known you could.

I would never want to tell anyone how to approach their own life, but as you go through this book I would urge you to be open-minded, to step outside your comfort zone and go with the flow. Trial and error can be incredibly frustrating, but for most of us quick fixes just don’t exist, especially if you are looking for long-term change. If you can find comfort in the idea that you are trying to do what is best for your mind and body, and that each day is a step towards figuring it all out, the whole process will become more manageable, no matter what setbacks you may face.

I hope this book serves as a guide for you. Nothing about it is intended to be prescriptive. The aim is to share a few ideas to help you work through your journey, at a pace that suits you. The most important thing to remember is that there is no right or wrong, no pass or fail. This is all about you, learning about yourself and creating a life that allows you to feel your very best.

Another thing that I find so helpful to remember is that we are all insignificant. I mean this in the best possible way. Every time you face a problem that feels totally terrifying, take a step back and know that as much as you may think your actions will completely rock the world, they truly won’t. Each of us, alone, is insignificant, but together we are a powerful force. Let’s create individual consciousness on a large scale. Let’s play, learn, grow and inspire the people around us. And most importantly, let’s find ourselves, and learn to enjoy each moment, because nothing in life is permanent.

I want to show you how to fall in love with taking care of yourself – to help you navigate through the processes of connecting with yourself, and opening the door for you to walk through in order to find your own true balance.