Já reparou que é sempre por volta desta altura que ficamos doentes? Especialmente depois do dia de Natal? Muitas pessoas atribuem ao frio desta altura, correntes de ar, estarem menos agasalhadas, mas já pensou que poderá ser por causa do que comemos?

Esta é uma altura propensa a excessos alimentares, seja no consumo de doces, álcool, carne ou alimentos processados e este tipo de alimentação tem um impacto na nossa saúde.

Isto não significa que deva recusar todos os jantares de Natal, mas, que tal se, ao mesmo tempo que se desgraça, tentar arranjar mecanismos e formas de se manter saudável?

1. Beba muita água: de forma a compensar a desidratação provocada pelo consumo excessivo de álcool pode aumentar a ingestão de líquidos, quer seja bebendo água, chás ou tisanas, ao longo do dia.

2. Tentar encontrar alternativas saudáveis aos doces de Natal: um exemplo disso são as nossas Rabanadas que são feitas com açúcar de côco e podem ser sem glúten. Existem outras alternativas também no mercado, mais saudáveis e sem ingredientes nocivos, que podem à mesma enfeitar a mesa de Natal e dar aquele sabor maravilhoso à ceia. Ou pode sempre fazer uma das nossas receitas de bolachas ou pêras com caramelo de amêndoa.

3. Reduzir o consumo de carne: e se em vez do bacalhau servir um tofulhau? Ou alterar as porções no seu prato e colocar apenas 15% de carne e o resto legumes e cereais? Pode até inventar acompanhamentos diferentes. Tem muitas ideias no nosso livro.

4. Manter o exercício físico: dá preguiça nesta altura? Dá. Dá vontade de ficar no sofá em frente à lareira? Dá. Mas pense no exercício físico como uma forma de poder beber mais aquele copo de vinho ou comer aquele bocadinho de arroz doce. Se mantiver ou aumentar a prática de exercício físico nesta altura, o corpo agradece e a mente também, uma vez que o exercício físico aumenta a nossa sensação de bem estar e felicidade.

5. Reduzir o consumo de álcool: "E se a Joana quer ser cá da malta, NÃO tem de beber esse copo até ao fim". Escolher os momentos nos quais gostaria mesmo de beber aquele copo de vinho e os momentos que pode passar sem isso.

E se ao fim do dia nada disto resultar, cá o esperamos em Janeiro com um dos nossos Programas Reset. :P

Chegou o Natal, o frio que nos convida a ficar em casa com a familia e os amigos, e nada melhor do que um vinho quente para aconchegar o corpo e a alma. Sim, porque no The Therapist defendemos uma alimentação consciente e funcional mas também flexivel, na qual possamos ter estes pequenos momentos de prazer.

Assim deixamos aqui a nossa receita de vinho quente com especiarias:

Ingredientes:

• Uma garrafa de vinho tinto
• Uma laranja
• 3 paus de canela
• Anis a gosto (sugerimos 1 unidade)
• Cravinho a gosto (sugerimos 3 unidades)
• 3 colheres de geleia de arroz ou açúcar de côco

Preparação:

1. Misture todos os ingredientes menos a geleia de arroz numa panela e leve ao lume até ficar quente. não deixando levantar fervura.
2. Adicione a geleia de arroz e misture bem
3. Deixe apurar cerca de 5 minutos
4. Para servir coe e sirva em canecas resistentes ao calor

Sugestão: caso lhe queira dar um sabor bem intenso a especiarias, pode sempre usar o nosso Golden Ginger para dar aquele toque diferente.

Sabemos que temos muitas pessoas que nos seguem e que têm os seus negócios de restauração ou sonham um dia abrir um negócio próprio. Assim, a fundadora do The Therapist, Joana Teixeira, deixa aqui 5 dicas para lançar um menu que funcione:

1. Avaliar os produtos: ao refazermos um menu, seja no Verão ou Inverno, convém sempre olhar para as vendas do menu anterior e decidir quais são aqueles pratos que têm mesmo de ficar e quais têm de ser mesmo alterados. Os critérios que utilizamos para essa escolha são: preferência dos clientes e rentabilidade do prato.
2. Ingredientes sazonais: no nosso caso começamos sempre por pensar quais os ingredientes que vão ser da época na altura em que o menu está em vigor, para garantirmos que mantemos a nossa máxima de apenas usar produtos locais.
3. Atribuir valor: assim que definimos quais vão ser os pratos, definimos para cada um o seu custo e consequentemente o seu preço. Os ingredientes são apenas uma parte do custo do prato, temos sempre de considerar que cada prato vendido deve cobrir todos os custos do restaurante: salários, rendas, luz, água, haccp, seguros, etc. Queremos garantir que temos a oferta mais justa em termos de preço mas que ao final do mês conseguimos cobrir os custos.
4. Inserir em sistema: é importante ter algum sistema de controlo dos pratos com a sua composição, que ingredientes vamos buscar a que fornecedor, que preço terá, qual a sua tabela nutricional, enfim, cada espaço deve definir para si o que é importante ter registado num sistema de controlo que até pode ser um excel.
5. Formar as equipas: garantir que no dia de lançamento as equipa de cozinha e sala estão a par de todo o menu e acompanhar os primeiros dias de implementação bem de perto para garantir que tudo corre de acordo com o planeado.

E uma dica extra: divertirmo-nos no processo! Os dias de lançamento de novos menus podem ser bastante stressantes porque tudo é novidade, mas nada como encarar esta mudança de forma divertida e aceitar que no dia seguinte tudo correrá melhor.

Uma ideia de snack saudável para aqueles dias frios em que só nos apetece ficar no sofá a ver um filme.

• 2cs de azeite
• 1/2 chávena de milho para pipocas

Sabemos que nesta altura as ideias de marmitas para a praia escasseiam e acabamos por ficar pelas sandwiches de atum, massa com frango ou wraps. Assim, trazemos aqui esta ideia de almoço para a praia leve, fresco e muito saudável.

Para além destas ideias recomendamos que mantenha uma boa ingestão de água ao longo do dia, para manter a hidratação, e que dê primazia sempre a ingredientes leves e completos nutricionalmente. Para esse efeito, escolha sempre uma opção de hidratos (pão e frutas), utilize alguma opção de proteína como recheio (hummus, tofu, atum) e alimentos frescos para manter a saciedade e aproveitar melhor os dias na praia ou de passeios.

Algumas ideias que deixamos aqui:

• Wraps recheados com verduras, salada e um dip à sua escolha, como hummus, pesto ou tatziki.
• Palitos de cenoura
• Frutas
• Manteigas de frutos secos.
• Os nossos rolinhos de primavera
• Sumos frescos
• Sopas frias
• Saladas

Mais do que um workshop, um momento divertido entre amigas no qual vai aprender dicas simples e rápidas para conseguir potenciar a desintoxicação e a regulação do seu organismo, mesmo a tempo do Verão.

Uma manhã ou tarde bem passada com Amabile Kolenda, a nossa chef funcional que, para além de lhe dar todas as ferramentas para se desintoxicar, ensina como ter uma rotina mais saudável e anti-inflamatória, como utilizar ingredientes e potenciar seus benefícios através de receitas simples e práticas para o dia-a-dia, sugestões para levar para o trabalho ou para praia, como incluir os melhores ingredientes nas principais refeições e muito mais.

Reúna um grupo de amigas e venha passar a tarde connosco!

Não aceitamos inscrições individuais para o workshop, apenas de grupos.

Para se inscrever clique aqui e no campo da mensagem a data e hora a que gostariam de realizar o workshop. A equipa da Una x Therapist entrará em contacto.

Um artigo escrito pela nossa nutricionista, Joana Pereira, especialista em Nutrição Feminina e que fala de como a nutrição pode ajudar em casos de acne adulto.

O acne na idade adulta merece a nossa atenção, não só porque nos alerta para algumas questões de saúde que devemos averiguar, como também nos diz que a nossa alimentação tem de ser adaptada.

Veja o que pode fazer:

• Pesquise alergias alimentares, sobretudo em casos de acne rosácea;
• Pesquise síndrome dos ovários poliquisticos, sobretudo se também tiver menstruações irregulares (ciclos curtos – menos de 21 dias – ou longos – mais de 35 dias, entre cada menstruação);
• Inclua na dieta alimentos ricos em cisteína para aumentar a eliminação de toxinas (brócolos, couve flor, couves, couve de Bruxelas) e de zinco (ostras, carne de aves, moelas, sementes de abóbora, feijão);
• Reduza a ingestão de gorduras saturadas (carnes vermelhas, charcutaria, manteiga, queijos, iogurtes gregos – geralmente levam natas, sabia? ), de lacticínios, açúcar, chocolate (sobretudo pela presença de açúcar e leite) e alimentos industrializados.

É importante também reforçar que deve mexer o menos possível nas borbulhas (mesmo nos tempos atuais, com as mãos altamente higienizadas).

Como em tudo na nossa saúde, procure e trate a causa, o acne é apenas uma manifestação dessa mesma causa.

Para marcar uma consulta com a nossa nutricionista e fazer um plano personalizado para si, clique aqui.

Nesta altura de calor, o nosso corpo pede pratos frios e cheios de cor e sabor, como é o caso desta marmita de Verão que deixamos aqui e que pode ser feita com os vegetais que tiver em casa. Uma escolha saudável para levar para a praia, um picnic ou até para o trabalho.

Salada Marmita de Verão

Ingredientes:

• um punhado de massa fina de arroz
• beterraba
• 2 cenouras
• Meio pepino
• edamame a gosto
• aromáticas: coentros, salsa, manjericão ou outra à sua escolha
• rebentos de soja
• granola salgada The Therapist
• Temperos: azeite, sal e limão

Procedimento:

1. Cozinhar a massa fina de arroz em água com beterraba para dar cor.
2. Cortar as cenouras em palito
3. Fatiar o pepino com o descascador
4. Juntar todos os ingredientes num recipiente de vidro e temperar com azeite, sal e limão

Se preferir pode ainda preparar a salada no dia anterior e apenas temperar quando for para consumir.

Disfrute :)

O desenvolvimento de um novo menu é sempre um momento muito extremo: estamos ansiosos por darmos vida a novas ideias, mas muito receosos de tudo o que possa correr mal.

Falamos com a nossa chef funcional, Amabile Kolenda, sobre o desenvolvimento do menu de Verão do The Therapist.

Em que é que te baseaste para a criação deste menu?

To celebrate the arrival of Spring, we leave these colorful and nutritious rolls, simple to make and that you can take with you on a picnic or to the beach.

Ingredients:

• 4 sheets of rice paper
• 2 cups of arugula
• 1 grated carrot
• 1 cucumber in strips
• Salted Lemon Ginger Granola
• 1 kiwi

• 2 tablespoons of soy sauce
• 1 tablespoon of lemon juice
• 3 drops of chilli
• sesame

1. Soak the rice paper sheets quickly in a plate with cold water and place on a cutting board.
2. Place the vegetables in the center and roll up, starting from the two sides up.
3. Reserve the rolls.
4. Prepare the sauce by mixing the ingredients and it's ready to serve!

Ever heard of Mindful Eating?

Our nutritionist Joana Pereira explains what this term consists of, which can be translated as “eating with mindfulness”, that is, eating with awareness of what you are eating and what happens to your body while you eat. 

It is being able to connect with the sensations of hunger and satiety, identifying the taste of food and enjoying it, becoming aware of the feelings and thoughts that arise in relation to food and our body. 

With the cultivation of mindfulness, we can better recognize and deal with emotional hunger, with episodes of compulsion and with ingrained judgments and guilt, making the relationship with eating lighter and more pleasurable. 

To eat with full attention, it is important that you dine in a calm, tidy environment, without work nearby, that you are grateful for the meal you are going to have, being able to do so, for example, by imagining the path that the food took to reach you, from cultivation on the land, to harvesting, distribution, purchase, preparation and, finally, tasting. 

It is also important, and one of the goals of mindful eating, that when eating calmly and attentively, you enjoy more of the flavors, aromas and textures of food, taking pleasure while eating. 

Do you already practice?

Try it!

For other articles from our nutritionist, see her page on here.

With Easter just around the corner, we decided to leave a recipe for functional almond truffles, very simple to make and that will add color to your family lunch.

Ingredients:

• 1 cup white sultanas
• 2/3 cup grated coconut
• 1/2 cup of almonds
• zest of 1 lemon

1. Soak the sultanas in hot water for 5 minutes.
2. Discard the water and blend in the food processor with the remaining ingredients, until a dough forms.
3. Divide the dough into 3 parts and in each of them put a teaspoon of each blend: Golden ginger, Ashwaganda green, Beet berries.
4. Form the eggs and roll in the grated coconut. If desired, place a whole almond in the center of each egg.
5. You can store in the fridge for up to 3 days or serve immediately.

We have been fans of Mafalda for many years, from her first books that we love, to the creation of MPL, we have always closely followed her work and contribution to a healthier and more balanced life. So, we were super happy when Mafalda agreed to offer all our customers on the 8th of March, a sample of her new launch, the Cosmic Night serum. To get to know this spectacular woman behind the MPL better, we leave here our interview with Mafalda.

Who is Mafalda?

An introverted woman, mother of 4 - who also happens to be a businesswoman. :P

Mafalda has a lot of experience in restaurants. What did you like best and least about working in the kitchen?

I was always lucky because I worked in restaurants that took great care in choosing the ingredients they used. I think that was what gave me the most pleasure: the opportunity to create with super fresh products, always organic and of the highest quality!

What I liked least: I have to say the working hours - and the lack of "life" that comes with those hours.

I have all of Mafalda's books and I've noticed that over the years there has been a greater focus on sharing healthy recipes. Why this evolution? What originated it?

First I have to say that it was not an evolution, because that was always my essence and what I wanted to do! Even because all my training was in this direction.

The point is that when I returned to Portugal, no publisher was interested in talking about or publishing vegetarian or healthy recipes, etc. I think that this growth was the result of greater freedom to be able to share my visions (both in terms of recipes and the aesthetics used to present them). I think this freedom was evolving, perhaps when my name gained some recognition in the area. 

What is your favorite food?

Brown rice with sautéed greens.

What's your guilty pleasure?

Can a brownie be the answer? ahahah

What ingredient can't you dispense with in your kitchen?

Fresh vegetables.

What is MPL Beauty?

A brand of beauty products 100% natural, organic and activated with the power of plants. We never cut corners! 

How did MPL Beauty come about?

I've always been very careful with what I put on my skin and I've always been interested in understanding the origin and ingredients I use. After all, if I've always been so careful with what I eat, how could it be otherwise?

It was when I arrived in Portugal that I realized that it was not so simple to find what I needed. 

I started learning how to produce the products to ensure I was using 100% organic and natural ingredients (no green washing and no lies). 

MPL’beauty came to me and mine and it was only later that I came up with the idea of sharing what I had learned with other women.

Even today I make the formulas and mix the ingredients, with the same care and affection.

Why the concept of beauty from the inside out?

Because it's the only one that makes sense to me. 

Our body functions as a whole and our skin and hair reflect our inner (im)balance. 

It makes no sense to use the highest quality products and not look at what's going on inside. Nor vice versa. 

I believe that true beauty is the one that combines care inside and out and that's why this has always been MPL'beauty's motto. 

Easter is just around the corner and there's nothing like a healthy and functional sweet, specially developed by our chef, Amabile Kolenda, to serve your family and friends, without compromising your diet.

Ingredients:

• 1 cup almond or peanut butter
• 100g dark chocolate of your choice
• 2 tablespoons of cordiceps cocoa
• 1 tablespoon of coconut oil
• 1/3 cup rice jelly or agave
• Almond butter or tahini to finish
• Dried raspberries for garnish

Procedure:

1. Mix the ingredients in a pan and stir until all the chocolate has melted.
2. Line a small baking sheet with parchment paper leaving the edges of the paper sticking out.
3. Put the chocolate cream in the form and take it to the fridge for 2 hours.

Remove and cut into pieces.

It's ready to serve the family (don't forget to get yours first, before it runs out)! Good Easter!

And because Valentine's Day is right around the corner, this month we leave you a recipe for a berry blend cocktail, full of love and a pinch of our sweetheart.lend beet berries açaí.

Recipe for 2:

• 1 Ginger Kombucha
• 2 shots of white port wine
• 2 doses of lemon juice
• 1 teaspoon Beet Berries Blend
• 6 ice cubes
• 2 slices of lemon

Procedure:

1. Mix the port wine, lemon juice and the spoon of beet berries açaí.
2. Divide into two cocktail glasses.
3. Add ice and top with kombucha.
4. Finish with a slice of lemon in each glass.
5. If you prefer to make the cocktail without alcohol, you can just add a little rice jelly to sweeten it.

Enjoy with yours more than anything!

de·sin·to·xi·ca·ção

    With the arrival of the new year, the lists of resolutions often include changes in eating habits, which in turn include the famous detox diets with the aim of purifying ourselves of the excesses that we have been committing during the month of the holidays. We are not in favor of this type of promise because it can generate an unhealthy relationship with food, which helps us to be happier and not the other way around.

    Fortunately, we were presented with an organism endowed with a sophisticated machinery (ie organs such as the liver, kidneys, gastrointestinal tract, skin, lungs), which, among many other functions, has the ability to expel undesirable substances. In this sense, the idea of having a diet that eliminates food groups and/or replaces meals with alternatives, which are often unbalanced, is something that, from a nutritional point of view, has no benefit. If we think about weight loss, it is certain that what is sold to us as detox will lead us to this goal, since at the limit, the formula to achieve this goal is an energy imbalance (eating less than we spend). However, when a highly calorie-restricted diet is implemented, the weight lost will be more water and lean mass loss than fat. 

    That said, what to do when the new year arrives and we aim to change (or resume) eating habits?

First of all, stop, take a deep breath and reject everything that is sold to us as a miracle solution.

    The beginning of a new year is a time when we put energy into change. And in the case of eating habits, this energy is undoubtedly important and should not be ignored. Therefore, it is a moment that can and should be privileged  to implement the long-desired transformations in eating routines. 

    At this stage, it is important to know how to separate the wheat from the chaff and that's why we leave some reminders:  

• Start by consuming what we know is good for us: food in its least processed form: vegetables, fruits, whole grains, pulses, nuts, quality fats such as olive oil, avocado and seeds, quality proteins (whether they are vegan or not);
• A balanced meal consists of vegetables, protein sources (legumes, tofu, tempeh, fish, meat or eggs), carbohydrate sources (whole grains, tubers, fruits) and healthy fats (olive oil, avocado, nuts, seeds);
• Maintain a good state of hydration; 
• Consecutive weeks of juices/shakes and soups are not sustainable and much less synonymous with health.

    And because the year changes but life doesn't stop, the idea of using programs where they deliver healthy, ready-to-eat meals, may be the commitment needed to implement the change. However, although detoxification is a natural process of our body, there are nutrients/foods that favor and enhance it. Among them we highlight: 

• B-complex vitamins - present in whole grains, seeds, legumes, green leafy vegetables but also animal proteins and natto (fermented soybeans) for its richness in B12; 
• Amino acids from protein sources; 
• Magnesium - pumpkin seeds, chia seeds, almonds, spinach;
• Zinc - in oysters, pumpkin seeds, cashews, grain;
• Selenium - Brazil nuts, tuna, sardines, brown rice; 
• Antioxidants (such as vitamins A, C, E, flavonoids and bioflavonoids) present in fruits and vegetables; 
• Foods such as coriander, ginger or even dandelion and milk thistle teas seem to have benefits and as such they can and should be used in our food, in these phases of change and always.

    Last but not least, remember that nutrition is a science and must be practiced based on scientific evidence by duly accredited experts. As such, consulting a Nutritionist when there are specific goals or concerns can and should be a step to consider. On here You can schedule a functional nutrition consultation with one of our nutritionists.

Article written by our certified functional nutritionist Sumeya Osman.

At a time when we only want very hot drinks to face the cold outside, we bring a pumpkin immune latte, to warm up the body and strengthen the body's defenses.

Pumpkin latte cubes 🎃

• 1 cup pumpkin puree, we like to make it with Hokkaido.
• 1/3 cup rice jelly or agave
• 1 teaspoon of each spice:
• Lower leg
• Turmeric
• clove
• powdered ginger
• A pinch of nutmeg and black pepper
• 1/2 cup of coconut milk

Preparation of the cubes:

1. Mix all the ingredients with the magic wand and pass through the sieve, to get a very smooth cream.
2. Then put it in ice cube trays and put it in the freezer.

Latte preparation method:

1. Heat the vegetable drink of your choice, add a few cubes and pour the hot drink on top.
2. Stir with a cinnamon stick and serve. 🍂

Often, when we want to improve our eating habits, we look for a miraculous solution, something innovative, even before we have the basics well structured, already implemented in our routine. However, the basic is only "basic" when it is already part of our daily lives, when we already do it almost without thinking. Until we reach this point, it is important to be aware of the essential points in which we need to be "pros".

Let's see 10 healthy habits that you should implement daily and that, being basic, are the basis of a balanced diet:

Include soup for lunch and dinner: Have you ever thought about the amount and type of vegetables you eat in a soup and that you probably wouldn't put on your plate? And if you are one of those people who “don’t eat soup because then you can’t eat the whole second course”, remember that this is precisely one of the purposes of soup: to satiate and reduce the portion ingested of the second course, which is usually greater than the need.

Always include vegetables on your plate: try to start by thinking of vegetables as "the main actor" of your dish and not as an accompaniment, a "secondary actor". Give them a prominent role.

Include vegetables in your stews, omelets, rice, oven dishes: make stir-fries with tomatoes, carrots, mushrooms, courgettes; add spinach, tomato, onion to your omelets; make rice from carrots, cabbage, broccoli; add pumpkin, carrots, courgettes to the meat roasted in the oven…

Reduce salt and focus on spices and herbs: coriander, parsley, cumin, fennel, curry, saffron, cinnamon, yerba de Provence, oregano… take a chance!

Eat 3 different pieces of fruit a day: to vary the fruits is to diversify the nutrients ingested.

Eat sea fish: opt for horse mackerel, sardines, mackerel, they are sea fish, affordable and with a low content of heavy metals.

Eliminate processed meats: ham, sausages, charcuterie, bacon…

Increase the frequency of vegetarian meals in your week: The Therapist is the right place to venture out :)

Always choose water: fresh water, flavored water, teas… Avoid juices, soft drinks and alcoholic beverages

Reduce your sugar intake: opt for fruit as a dessert, replace coffee sugar with cinnamon, avoid cakes and processed products.

We ended up with a extra habit that seems obvious but less and less people do it: cook! Cook for yourself or for others as well. Cooking is also a way of caring.

With the arrival of the Christmas season, which between work dinners, friends and the like, lasts the month of December, there are also concerns about avoiding excesses, making healthier recipes (and even so, not to gain weight, etc.). Since The Therapist is a space that defends flexibility and balance, which implies maintaining healthy habits without prejudice to socializing with our peers, and still preserving our well-being and mental health during the holiday season, here are some tips to survive this season:

Christmas happens once a year. It is a moment in which, more than ever, we surround ourselves with our people, live together and celebrate. For some it has a more spiritual or religious connotation, for others it is just a moment of celebration. The truth is that it is a court that leaves few indifferent. So let us allow ourselves. With conscience. No fears or judgments. Because health is also this. Let's remember that the holiday season lasts (at most) one month in twelve and let's allow ourselves to give importance to what really matters. If you're going to share a meal richer in calories, made up of delicacies that we don't usually eat, then so be it. And that this is done in full, without value judgments, without further punishment/restrictions and with awareness of the privilege of being able to choose exactly what we want to eat and drink. A healthy and balanced diet implies consistency. And consistency is achieved when there is flexibility.

When it comes to socializing at the table, where exaggerations can happen not only on the plates, but also (or above all) on the glasses, it is worth remembering that:

We don't have to eat this world and the next in the same day. As mentioned initially, the court lasts a whole month, which gives us time to go and catch up on our favorite Christmas sweets throughout the month, without rushing or anxiety.

It is not worth saving and restricting meals for one (or several) days so that we can later eat whatever is on the table. Not arriving hungry at a meeting is the classic catchphrase that does not fail in any article on food during the holidays. A classic that doesn't age. The probability of compulsive overeating is, in fact, much greater when we have not eaten for several hours and hunger pangs.

In nutrition, as in any other field, the “lost per 100, lost per 1000” rule does not apply. If you overdo one (or more) meals, all is not lost. It is essential to resume our usual diet (understand, eating habits and never restriction), whatever it may be. Hydrate with water, flavored or not, teas and infusions, eat vegetables and fruits, choose quality carbohydrates and ensure a good supply of protein in every meal. Along with this, maintaining our physical exercise routine goes halfway to feeling good.

Whenever socializing takes place at home, where each person usually takes a dish, choosing a healthy alternative can and should be an option, such as ours cookies gluten free or ours slices. It's a way to ensure that there is something healthy at the table, but above all, to share creative and balanced dishes/alternatives with those we love, showing that healthy eating is not boring.

A gram of alcohol has 7 kcal. Which means that depending on the percentage of alcohol in the drink we choose, and whether it is made with soft drinks (gin and tonic, for example) or not, the excess may actually be more in the glass than on the plate. Therefore, it is worth trying to drink in moderation and, even more, choose options with less added sugar.

Finally, underline that the distance that separates New Year's Eve from Christmas is much greater than that which separates Christmas from New Year's Eve. Therefore, let us be generous with ourselves, with our body and with our mind. Let us allow ourselves to enjoy this period in the best possible way, especially in this phase of pandemic, with so many uncertainties, during which we were (and continue to be) forced into social distance and all that this entails. 

Merry Christmas! 

Article written in partnership with Nutritionist Sumeya Osman, clinical director of The Therapist.

Photo by crack images on Unsplash

As it should be this Christmas season, we bring you a healthy and gluten-free recipe for Christmas cookies that will delight children and grown-ups alike.

Hope you like it!

Dry ingredients:

• 1 cup of oatmeal
• 1/2 cup of almond flour
• 1/2 cup of coconut or yellow sugar
• 1 pinch of baking soda
• 1 teaspoon of powdered ginger
• 1 teaspoon of cinnamon
• 1 pinch of nutmeg

Liquid ingredients:

• 1 tablespoon of flaxseed flour
• 2 tablespoons of water
• 1/3 cup almond butter
• 1 tablespoon of melted coconut oil

Preparation:

1. Mix all the dry ingredients in one bowl and the liquids in another.
2. Pour the mixture of liquids into the dry ones and mix with your hands until it becomes a homogeneous mass.
3. Refrigerate this dough for 15 minutes.
4. Meanwhile, place two sheets of parchment paper on a baking tray, greased with a little flour of your choice (oats, rice, corn flour…) and preheat the oven to 180 degrees.
5. Arrange the biscuits in the format you prefer and bake for 15 minutes.
6. Let it cool outside the oven on a grill preferably.

With the change in temperature and the arrival of the cold, there are also colds, coughs and flu and that moment when we know that we must pay even more attention to our immune system.

Preparing broths is a way to warm up the body and take care of our health, so that we can concentrate nutrients, add superfoods and enrich our food with fermented foods, such as miso.

Some precautions are important when preparing an immune broth so that we can actually enjoy these benefits:

1. Start by adding the vegetables you like the most, or even keep the skins, stalks and ends to prepare the broth, as they will be dispensed after cooking. Anything goes: broccoli stalks, carrots, courgettes, onion spikes and skins, leek leaves, cabbage stalks, parsley or coriander stalks, mushroom stalks and pieces, ginger pieces…
2. To further enrich the broth, use spices, which, in addition to being tasty, help a lot in digestion, heating and in various body functions. The anti-inflammatory duo of turmeric and black pepper, cumin, nutmeg,... Or we can add ingredients like reishi or cordeps which are mushrooms that serve to further increase the power of this immune broth.
3. Start by adding a small amount of oil to the pan, quickly sauteing the vegetables.
4. Then add water and the spices you want, and then, when they are boiling, reduce the heat and cook for 40 minutes to 1 hour on a low heat.
5. Then drain the vegetables and place the stock in the pot. With the heat already turned off, add a spoonful of miso, this fermented and magical ingredient that must always be added at the end and must not be boiled. That's because it contains probiotics, which are live bacteria that improve our intestinal health as a whole. As they are alive, they must not be heated!

With your broth ready, enjoy this moment and consume focusing on your health and vital energy!

And if you are too lazy to prepare your own broth, or would like to taste ours, pay us a visit at The Therapist de Alvalade or at LxFactory, where you can taste our Ramen made with miso broth. We are waiting for you!

1. Cut the pears in half and remove the seeds.
2. Place on a baking sheet and drizzle with olive oil and rice jelly or agave.
3. Bake at 200°C for 20 minutes.

• 2 tablespoons of coconut sugar
• 2 tablespoons of almond butter
• 1/2 cup of water or vegetable drink

At the request of many families, we finally launched our workshops at The Therapist at LxFactory! Seats are very limited, so book your place now. Each has an investment of €15. For more information, contact us using the form.

Just this week a client was talking to us in Alvalade and asked if we would ever launch a vegan cheesecake... Well, for now we don't have it in the letter, but there's nothing like sharing a spectacular recipe for non-dairy cheesecake with those who visit us nor refined sugars.

We could only give one revenue of a good juice reset, but we prefer to teach you how to assemble your own combinations.

• Choose a fruit: apple, melon, pineapple, orange, pears… these are fruits with a low glycemic index and which, in addition to the benefits, will also help to flavor and slightly sweeten the juice.
• Dark green leaves (cabbage, spinach), bitter (arugula, watercress) and even fresh herbs that are rich in iron and help the liver in the detoxification process. Herbs like parsley, mint and coriander also help with this process and add extra flavor!
• Vegetables to choose from! Celery is a big favorite of juicers detox for having immense benefits, but you can also use courgette, carrots, beets...
• Superfoods: ginger, turmeric, spirulina, mushrooms reishi, ashwagandha and so many other super ingredients to give a boost of health.
• Lemon is a "must have”. That must-have ingredient, both for its benefits such as vitamin C and alkaline power, and for its flavor. You can just add the juice, or beat the pulp.
• Fresh water or teas to combine everything. By using teas we can even add more magical ingredients to help with the retention and cleansing of the body. For example green tea, horsetail, dandelion, hibiscus, among others.
• To strain or not to strain my juice? That is the question. For the purpose that we are looking for and helping the body in the cleansing and detox process, and as we use a lot of vegetables and only one fruit option, the ideal is to strain, believing that you have a diet with good fiber intake and water intake during the day. In case you choose not to strain, remember that you are to ingest lots of fiber at once, so, so that you don't have the opposite effect and end up not being able to go to the bathroom, it's crucial to drink plenty of water throughout the day!

in the follow up of this article, in which we promise news for 2021, here we bring them.

To say that the last two years were full of learning is an understatement.

In these two years, whenever we got up, we fell back to get up again.

It started with the first confinement and all the uncertainty about our future, but soon after we managed to create our online store and things got better.

Then there was the closure of The Therapist by Ubbo, which had opened in January 2020, and the closure of The Therapist by Rodrigo da Fonseca. But we focused on The Therapist by LxFactory and how we could improve all of our processes, menus, staff, communication, everything, and again, we got back up and The Therapist took on a new lease of life.

Then came the second confinement and with it the letter informing us that we would have to leave our space at LxFactory. One more fall, one more opportunity to get back on our feet.

And so appears the new location of Alvalade. An incredible space that would never have been possible if we hadn't had a reason to run all the streets in this neighborhood on foot looking for the ideal place to receive us. We found a space with lots of light, with a terrace and garden for 40 seats, with our shop in the spotlight and with a kitchen capable of satisfying all our innovations. It is located at Rua José D'Esaguy, nº11, and the opening is scheduled for the 30th of August. We can't wait to welcome you there and let's hope you enjoy the space as much as we do.

But you know what?

After all, we also stayed at LxFactory, in another location from August onwards. But that will have to be for another article.

The cherry season has finally arrived! With it we bring a simple and fresh recipe, ideal for days at the beach.

Ingredients:

We've been walking for some time to write about who we are. Who is The Therapist? If you are on this website, you may know that we are a natural and conscious restaurant, a functional nutrition clinic, a lab with workshops and talks and a grocery store with our products.

But who is The Therapist at its core and how did it come about?

Talking about The Therapist without introducing myself is difficult. My name is Joana Teixeira and I am the founder of The Therapist. This incredible journey began more than a decade ago when I had a skin problem that I only resolved with a drastic change in my diet and way of life. At the time I worked in multinationals in the area of mass consumption and led a very stressful life, I wasn't careful with my diet at all, I didn't practice sports and, in fact, I felt good. The problem was when it started to reflect on my skin. I consulted several dermatologists and after months and months of chemical treatments, I turned to Chinese medicine. The diagnosis was immediate and the results of the herbal treatments and acupuncture began to be visible after a month. I realized that at the time there was a need for a space that combined food, knowledge and therapies and that's how the idea of creating The Therapist began.

In 2017, the first Therapist opened at the end of the street at LxFactory. The early days were challenging (just not to say horrible). I had been a mother recently, my son was 7 months old when we opened and as I didn't know what the future held for this project, we started with a very small team that wasn't enough for everything. After about a year and a half I had my first panic attack. The deal reflected my state of mind and we were just about to close. But we continued. I decided that to continue I would have to find a team that reflected The Therapist's values and today I can say that we did it. 

In 2019 we opened the second The Therapist near Amoreias and in January 2020 the third at The Hood. We closed both restaurants last year and got back to basics with only the original Therapist at LxFactory.

In 2021 we will have many good surprises that I will share in the next few days. 

Stay tuned!

Here today we bring three myths about diets "detox". 

1. Make a detox it's a quick way to "get back into place"

Often used when we have some important events, like a wedding or that beach party full of top models, you detox do not work miracles for those who do not have a healthy lifestyle normally. Think of it like this: it's the same as brushing your teeth every day and making a checkup at the dentist twice a year, just to make sure everything is fine. We advise the "detox": maintain a healthy lifestyle throughout the year and use one of our RESET KITS to give that boost extra body detox. Our RESET alone does not work miracles, especially in cases where the lifestyle is unhealthy.

2. You will feel horrible during your RESET

Ours RESET KITS were developed by a certified functional nutritionist in partnership with our functional chef, to guarantee the right amount of nutrition, hydration and satiety, in a controlled period of time. Therefore, there is no reason to feel bad during a RESET KIT . Obviously, each case is different and in specific situations where the amount of food consumed daily is higher than recommended, you may feel some hunger, but nothing that impacts your daily life. 

3. The detox only happens with a liquid diet

It is not necessary to go on an exclusively liquid diet to achieve the body's detoxification goal. It can obviously help the body to rest from the digestion of solid foods, but if you don't bet on food intake to balance your organism, you miss the goal halfway through. In the case of our RESET KITS what we do is use foods that they potentiate the functions of the liver, kidneys and lungs, organs responsible for detoxifying the body. These foods can come in liquid or solid form.

To learn more about our reset kits see this article also.

With temperatures rising and beach days in sight, it is important to pay more attention to protecting the skin, which is our largest organ and the main one in contact with the sun. In addition to being essential to maintain good hydration, some foods can also help with sun protection and its possible damage.

We asked Dr. Tâmara Castelo to tell us a little about the importance of detoxifying our organism and how we can do it through kits based on Traditional Chinese Medicine dietetics, which The Therapist produces in partnership with Clínica Tâmara Castelo.

In these kits we find a perfect combination between Chinese diet and organic and local foods, making the most of all the properties of each food. 

Depending on the objective you want, you can choose to do this diet for 1, 2 or three days and also choose whether you want a Detox Kit or a Reduce Kit.
In Kit Reduce, the combination of foods is designed to help de-inflame your body and lose weight.
In the Detox Kit, we find meals that at the same time detoxify and deeply nourish the organism, giving a real boost of energy to the body.

Detoxifying the body helps us feel lighter and strengthens our immune system. It is necessary, from time to time, to reset and give our body time to recover from all the mistakes we do throughout the year.

Despite helping to lose weight, the "detox diet" has as its main objective to eliminate toxins from the body and consequently reduce fluid retention.

It is a “diet” that must be carried out for a short period of time and that consists of a conscious and balanced diet that will help restore the body's balance.

During the summer, concern for the body is added and this type of diet can be a complement to help your body look even more beautiful and ready to receive the sun and heat of summer.

Fruits, pulses and probiotics, through their antioxidant, anti-inflammatory and depurative properties, are the main characters in meals that will help to deflate your belly, make you feel lighter and with more energy.

Through incredible combinations of these types of foods we will strengthen your immune system, increasing the body's defenses and helping your intestines to function properly.

To book your detox now go on here.

In a month in which we started another partnership that will bring many news to The Therapist (stay tuned...) with Joana Moura from JoCooking, nothing like bringing a healthy and super tasty recipe for the little ones to take to school (or for us to eat without guilt).

STRAWBERRY MUFFINS WITHOUT GLUTEN

Ingredients:

• 200g almond flour
• 1 teaspoon of baking soda
• 75g of xylitol, erythritol or stevia
• a pinch of salt flower
• 50g of molten coconut oil
• 3 eggs
• 60g almond drink
• 1 teaspoon of vanilla extract
• cut strawberries

Instructions:

1. Mix all ingredients in a bowl
2. Bake in molds for 20 minutes at 180º
3. serve when cool

The essentials to make your detox at home, by Mafalda Sena from @senasaudaveis, in an online workshop on May 15th between 10:00 and 11:30. 

In addition to several healthy tips on the essentials for those looking to cleanse and detox their body, we will also learn the following recipes:

• Morning Smoothie Cleanse
• green watercress salad
• Almond and cocoa snacks
• Beetroot and celery soup

The cost of the workshop is €35 without ingredients and €40 with home-delivered ingredients. Registration through the contact form.

What we eat has a big influence on our well-being. At a time when anxiety peaks, we leave here 5 foods that contribute to a good mood:

- Oily fish such as salmon, sardines and mackerel - due to their high anti-inflammatory omega-3 content, B vitamins, vitamin D and choline, essential for a healthy nervous system.
- Seeds and oilseeds such as almonds, pumpkin and sunflower seeds, rich in magnesium, B vitamins and tryptophan.
- Lentils - rich in fiber that helps regulate blood glucose, proteins, folate and vitamin B6, associated with the production of serotonin.
- Cocoa - rich in antioxidants that help reduce inflammation, magnesium that helps with relaxation and also known for its ability to stimulate the production of endorphins.
- Ashwagandha - this potent adaptogen known for its ability to help manage stress and participate in reducing anxiety and depression.

It is important to mention on this topic that, when we talk about diet and mood, we must think about variables such as blood glucose (blood sugar level), hydration status, and the production of serotonin - the neurotransmitter associated with good mood and that it acts at the level of the nervous system.

Keeping blood glucose levels balanced and avoiding large spikes and consequent large drops in blood sugar levels is essential to avoid the well-known irritability associated with hunger. This is done by avoiding long periods without eating, and consuming small, moderate portions of complex carbohydrates (whole grains, pulses, fruits) throughout the day.
A good state of hydration guarantees us better general well-being, better capacity for concentration and attention.
Serotonin is a neurotransmitter produced mainly in the intestine. Its correct production depends on the adequate intake of nutrients such as tryptophan (present in meat and fish, soy, pumpkin seeds) and a healthy and balanced intestinal microbiota.
So, to maintain a balanced life and in a good mood, there's nothing like having the right plants at home and the right food in the pantry!

Article written by Joana Teixeira, founder of The Therapist in partnership with
Sumeya Osman, Functional Nutritionist, 2741N - Order of Nutritionists.

With the arrival of spring and the children returning to school, we share a simple recipe for healthy biscuits.

Ingredients:

• 1 mug of almond flour
• 1/2 mug of oatmeal
• 1 tablespoon of our Calm Blend or another blend the choice
• 2 tablespoons of coconut sugar
• 4 tablespoons of cold coconut oil
• 1 egg (or 1 tablespoon of flaxseed flour in 3 of water)
• Flowers to decorate (optional)

Preparation mode:

• Mix the flours, blend and coconut sugar.
• Add the coconut oil in pieces to the flour and with your fingertips knead it until it has the texture of wet sand.
• Add the previously beaten egg.
• Wrap the dough in paper and place in the fridge for about 30 minutes or until cold.
• Spread the dough on the baking paper with the help of a rolling pin and cut into the shape you prefer.
• Place the flowers on top, pressing against the dough. If desired, sprinkle a little more sugar on top.
• Bake at 180ºC - 10 minutes.
• Remove and let cool completely before serving.

With the arrival of spring we feel like being surrounded by nature and now that we spend so much time at home, there's nothing like bringing nature into your home. That's what the heal does: choose, package and deliver inspiring plants to your door so they can bring more joy and peace to your life. They believe that, by learning to take better care of the plants that live with us, we learn to take better care of ourselves as well. Plants have a soothing power and numerous other scientifically proven benefits. It is for all of them that there has been a growing tendency to bring nature inside, especially in the city where we are exposed to an ever faster pace, especially recently in confinement.

With this mission in mind, Sofia - founder of Curae, leave us here the which considers the ABC of plants, the must have to take into account in your care, which consolidates in the next 5 tips.

It is important to consider our experience with plants. Plants take on impressive colors and textures that captivate us, and make us want to adopt them without criteria (I’ve been there!). My suggestion will be to start with almost self-sufficient plants, the most resistant ones, which are equally beautiful and will help us to gain our confidence in this care process. I speak, for example, of Sansevieria (famous Sword of S. Jorge), of Lírio da Paz, of Ficus and of Pothos.

As a rule, plants will grow faster and happier in bright places. As a rule, plants should not be exposed to direct sunlight, at the risk of burning their leaves. There are indeed plants that tolerate low light, such as Monstera, Zamioculcas (famous ZZ) and Dieffenbachia – these will be equally happy in less luminous environments, but will tend to grow more slowly.

Rules of thumb for most indoor plants: 1) water only when the soil is dry; 2) water the entire earth, letting all the water run through the holes in the pot. Over watering can cause root rot, so the grandmother's water dish trick should be avoided.

Some plants may benefit from watering from below, especially when we cannot see soil on the surface, which can cause water to accumulate in the leaves and its consequent rot (this is the case of Sedum Burrito and Peperomias).

So how do I know if I can water now? Either by placing your finger on the substrate, or using a humidifier, a small and magical device. I say magic because it really brought me self-awareness of the exaggeration of water I gave my plants.

Our plants come to our house, generally, in the plastic technical vessel. Rule #1 is to let them be in this pot for the first few weeks. There are many changes for them that they spend energy on, and we can minimize that effort by giving them time.

Seedlings should happen in spring when the plants are most active, but it may be necessary (albeit avoidable) to change them at another time to keep them healthy, such as when there is a clear sign that your current house is too small (the roots out through the pot's drainage holes), the substrate dries too quickly and lacks nutrients, or the substrate is soaked and has not dried for a long time. It is very important that the new pot has a hole for the water to drain, promoting air circulation, allowing the plant to breathe. 

More than rules, we need to listen to our plants, understand their language, adapt, because each plant is a unique and special being. Gaining more confidence, we start to know the weather of our plants (which of course varies with the colder or drier seasons). They communicate with us. Nowadays I water when I feel, I fertilize when I feel, I bring them to the light when I feel they need it. They tell us everything and there is the power to care. Thanks to them, I feel more confident.

To celebrate women's day, we launched this vegan panna cotta recipe that will delight everyone at home, while nourishing us with natural and healthy ingredients. This gluten-free and vegan dessert is ideal for any day as it is super quick to make.

Ingredients:

• 1 can of coconut milk
• 1/2 cup of water
• 2 tablespoons of ours Beauty blend
• 1 teaspoon of agar-agar

Preparation:

1. Mix all ingredients until the beauty blend and agar agar are completely dissolved.
2. Bring to the heat, stirring constantly. As soon as it boils, reduce the heat and stir for another 2 minutes.
3. Remove from heat and place in silicone molds. Allow to cool and then refrigerate for 2 hours.
4. Serve with a little red fruit compote or ours Nutella vegan.

When we were planning to launch our Pro-Aging Kit, in which we sent a video of the founder of Organii, Cátia Curica, explaining how we do a facial massage, behold, if not, Cátia asks us: how are you going to get the collagen that you put in your blend Beauty Edition? The question at the time surprised us, because the vegan collagen that we use in our Blend is a mixture of amino acids of plant origin that make up the collagen and that comes directly from our supplier, prepared to be added to our blend. But the truth is, we can find collagen in various foods.

And so this article came up, with a series of tips on how to enhance the health of the skin, hair and nails through food:

• Increase the intake of zinc, copper and magnesium through pumpkin or chia seeds, nuts such as nuts, chestnuts and almonds, legumes, organic tofu, gluten-free oats, green leaves and quinoa. If you notice our Pro-Aging Kit, these ingredients are a constant.
• Consume Vitamin C through citrus fruits, for example. Vitamin C contributes to the correct synthesis of collagen while also functioning as an antioxidant.
• Consume antioxidants through strawberries, blueberries, blackberries, raspberries, açaí, goji berries, among others.
• Consume Peruvian Maca which is known for its hormonal balance functions.
• Eat a lot of protein and here we remember that protein is not only in its animal shape, it can also be found in a vegan format, such as beans, tofu, nutritional yeast, tempeh, nuts and seeds, quinoa, buckwheat and oats .

These are just a few more generic tips, each case is individual and should be evaluated by a nutritionist, but you can already start to implement some positive changes that, for sure, will have an effect on your skin, hair and nails.

Never before has so much been talked about the importance of keeping the immune system functioning well. With regard to food, we should invest in a diet rich in anti-inflammatory foods, which help us to strengthen our defenses. Here are some tips from our functional nutritionist to survive this phase:

1. Limit the availability of food that we do not want / should consume. If we don't have junk food in our homes, we are certainly not going to consume it;
2. Ensure adequate consumption of fruits and vegetables on a daily basis: vegetable soup for lunch and dinner and / or vegetables as one of the accompaniments in both meals, consumption of at least 3 servings of fruit / day. Fruits and vegetables are rich in vitamins and minerals, antioxidants, fiber and therefore much of what we need to maintain optimal health.
3. Reinforce the consumption of vitamin C through foods such as red peppers, kiwis, oranges, strawberries and green leafy vegetables such as broccoli (which must be steamed for 7-9 mins, in order to preserve the content of this and other nutrients which are water-soluble).

4. Consume legumes (dried and soaked or canned) - excellent source of zinc, vegetable proteins and fibers. An adequate protein supply is essential to guarantee not only satiety but also the maintenance of an adequate lean mass. On the other hand, zinc is an antioxidant mineral that participates, among other things, both in the production and growth of cells of the immune system, as well as in the modulation of the immune response. It is also fundamental for the health of the skin and mucous membranes, which are our first protective barrier

5. Ginger: used by traditional medicines for hundreds of years, its benefits are attributed to its phytochemicals (active substances, which are not vitamins or minerals, but have beneficial effects on the body). Among other benefits, the anti-inflammatory, antioxidant and antimicrobial compounds that help in the prevention and treatment of infections are noteworthy. 

6. Turmeric + Black Pepper: the anti-inflammatory combo. Turmeric, or turmeric, is the spice traditionally used for thousands of years by Ayurveda. It has numerous therapeutic properties, including antioxidants, anti-inflammatory, anticarcinogenic, antibacterial. It is recommended to use it as a seasoning in stews and sauté, or in juices, hot drinks like Golden Milk or Tea. It is recommended to use turmeric associated with black pepper, since it enhances the absorption of the first one.

7. Last but not least, maintain an adequate hydration status: water, flavored water and infusions are good options!

To learn more about how functional nutrition can help you, see the services we have available on here.

If you have never heard of this type of approach, let's try to summarize: we all have different histories, metabolisms and biological rhythms. The goal of Functional Nutrition is to help your body to function in the best way, making you feel good, full and healthy.

And what does this mean in practice?

In Functional Nutrition we believe that each person is unique, with their physical, emotional and mental characteristics and that they may have different reactions to certain types of food. We also take into account the environment in which the person lives, what their lifestyle is, their limitations and factors in favor of a healthy diet, among other conditions that are fundamental in the prescription of an eating plan.

We also believe that the food itself is important, not only for the calories it provides, but also for its properties, nutrients and effects on our body. We know that each food presents different characteristics and impacts, in different people and that, at times, we can enhance the therapeutic effect of a food when we combine it with another, as is the case, for example, of the immune trio ginger + turmeric + black pepper. 

We also believe in food as the prevention of diseases and pathologies and not just as treatment. Have you ever wondered how many times you suffer from headaches, insomnia, mental and physical fatigue, stomach pains and bloating? Have you ever considered the option that it may be related to some food that you eat and that may be the basis of this constant discomfort? 

So, although there are different recommendations depending on each person, we have, however, some tips that are transversal to all people and that you can already start following, before consulting a Functional Nutritionist:

• drink about 1.5L to 2L of water a day
• avoid foods that come in packages
• Give primacy to natural ingredients 
• If you feel any discomfort, start recording what you ate on those days and evaluate later in consultation
• At this time when immune boosting is essential, we also recommend that you enrich your diet with foods with anti-inflammatory actions such as: ginger, teas / infusions, turmeric + black pepper, cocoa. 

If you are curious and would like to schedule a functional nutrition consultation, click on here.

Following the various questions that have been asked about our reset plans, we explain in this article what they consist of, who they are recommended for, what they are for and other relevant information.

Our reset plan is nothing more than a 1-day or 3-day meal plan in which we prepare soups, juices and meals with the necessary ingredients to detoxify your body.

And how is this detox done?

Through ingredients that enhance the functions of the liver, kidneys and lungs, organs responsible for detoxifying the body.

Is the goal to lose weight?

No, our goal in developing this program is to enhance the body's detoxification through meals defined by our functional nutritionist and chef with ingredients that enhance this function that our body is programmed to do. We do, however, have feedback from our customers that they have actually lost weight or / and deflated after this reset plan.

I am pregnant or breastfeeding. Should I make this plan?

We do not recommend this plan to pregnant women or mothers who are breastfeeding as it will not suppress the nutritional needs of these stages of our life. We also do not advise kidney, immunosuppressed and diabetic patients or those who are taking too many drugs.

Can I drink coffee during the program?

Yes, although we recommend replacing with green tea. If you are unable to give up your coffee, we recommend that you do not exceed two coffees per day.

What are the ingredients of your reset plan?

The list of ingredients is quite extensive as we try to give the greatest nutritional variety without giving up the flavor. Each reset kit has different ingredients that can be adjusted if you have any food intolerance. We put here all the ingredients of all our kits: turmeric, black pepper, ginger, lemon, activated carbon, spinach, cucumber, avocado, spirulina, apple, kale, beets, gluten-free oats, carrots, tofu, courgette, cauliflower , chia, red fruits, banana, cocoa, Peruvian maca, coriander, olive oil, arugula, peanuts, kombucha, quinoa, celery, lentils, pineapple, egg, grain, miso, kombu seaweed, arugula, pumpkin.

How many times a year can I reset these programs?

This plan was designed to encourage a change in eating habits and enhance detoxification. Therefore, we recommend that you do it inserted in a balanced diet, whenever you feel the need to change habits (or return to healthier habits that you have left behind).

To order one of our reset kits click on here.

Loss of libido (or appetite / sexual desire) is a condition that can affect many men and women at some point in their lives. If it happens, it is essential to identify the triggers that trigger this problem and treat the root of it, whether it be emotional or pathophysiological.

From the point of view of food, we can work multidisciplinarly, in order to optimize some dysfunctions, which may be contributing to the loss of libido: 

• Intestine and nutrients - the intestine is responsible for the absorption of nutrients necessary for the production of hormones. An unhealthy intestine is synonymous with impaired absorption, which may be the cause of vitamin and mineral deficits, such as zinc, magnesium, iron, which contribute to the correct production of sex hormones and which, in turn, are responsible for sexual health and libido. It is recommended: 
• Assess gastrointestinal health and intervene in improving digestion (if it is impaired) with changes in dietary pattern, teas and adequate and individualized supplementation. 
• Optimize the microbiota with a diet rich in fiber (fruits, vegetables, seeds, oilseeds, whole grains, legumes). Include probiotics in the diet (miso, kombucha, fermented foods such as yogurt, kefir, fermented vegetables) and / or consider the need for supplementation with probiotics together with the nutritionist. 

• Biochemical Profile - If, on the one hand, “the clinic is sovereign” and the signs and symptoms are the starting point for adequate research and treatment, be it from a nutritional point of view, or from a medical point of view, to understand what is happening in our acting accordingly is essential. Therefore, analyzing markers such as cholesterol (precursor to testosterone, estrogen and progesterone), iron (meat, fish and seafood, legumes such as soy, lentils, egg, dark green leaves), zinc (oysters, seafood, legumes, oilseeds, whole grains), magnesium (dark green leaves, legumes like pumpkin and sunflower seeds), vitamin D (fatty fish, egg yolk), thyroid hormones, estrogen, progesterone and testosterone, can do sense to understand the best strategy and whether it is pertinent to resort to supplementation. In this area, it should be noted that there are no miracle “blue pills”. However, we know that some supplements appear to be effective: 
• Zinc, iron, magnesium, vitamin D, whenever their levels are below desirable, since they are key nutrients for the body to be able to produce hormones correctly.
• Tribulus terrestris has been shown to produce significant improvements in men with erectile dysfunction and women in the peri-menopause period. 
• Fenugreek, a spice widely used in Indian cuisine, has been extensively studied and has shown to have interesting effects on sexual health, in various situations and ages. With regard to libido, studies have shown positive effects in women both inside and outside menopause. It can be used in the preparation of meals, in the form of infusion or supplemented. 
• Ashwagandha, an adaptogen widely used in Ayurveda. Adaptogens are herbs, which contain phytonutrients that help regulate metabolism when there is a disorder, and participate in its regulation process. Ashwagandha has shown positive results with respect to hormonal regulation, stress modulation and nervous system. Associated with exercise, it showed a potentially interesting effect on male testosterone elevation. 

• stress, anxiety, fatigue, sleep deprivation - certainly, a busy day-to-day, full of worries, anxieties, stress and few hours of sleep (or with little restful sleep) will have an impact not only on the way we feel but also on the functioning of our body, absorption of nutrients and adequate synthesis of hormones. Looking for stress management tools (physical activity, meditation, therapy, etc.) can be a good initial strategy to see improvements. Adequate and individualized supplementation can also be beneficial, in justified cases, to reduce anxiety (aswhaganda and relora), improve sleep quality (chamomile, passionflower, magnesium and melatonin) and reduce fatigue.

This month we dedicated our article to a recent partner with whom we made the Christmas baskets and we will now make the Valentine's Day baskets. A fluid conversation, full of good energy, as our relationship with Barbara and João characterizes.

Who are the guys behind Mainova? Where did this brand come from?
Mainova is a family project, led by me, the family's benjamin, Bárbara Monteiro. The history of MAINOVA, the new Portuguese brand of wines and extra virgin olive oil, started in 2010 when my parents acquired a property in Alto Alentejo, Herdade da Fonte Santa, in Vimieiro. In 2019, I decided to dedicate myself 100% to this project and create a brand where respect for nature is the central point.
In a land where there was only a small olive grove of about 50 years old, 90 hectares of olive trees (Cordovil, Picual, Cobrançosa, Arbequina and Frantoio) were planted and 20 hectares of vineyards - the varieties were handpicked by José Luís with the help English wine grower David Booth and include unanimous bets in the area but also less likely choices, such as Baga and Encruzado. Choices that reflect the irreverent DNA of our brand whose mission is to preserve the heritage of generations, but always with an eye on the future.

What are Mainova's values?
Respect, Innovation and Sustainability.

How are your products sustainable?
I'll take the opportunity to explain our products a little bit.
Among the six wine references, signed by the winemaker António Maçanita, we find Mainova, the brand presentation card, in white 2019 and red 2018 versions, which bring the purest combination of the property's shale and granite floors. Moinante, the rafeiro from Herdade da Fonte Santa, gives its name to the most irreverent proposals in the whole range: the white tanning of 2019 and the rosé 100% Castelão of 2019. The thousand materials that enrich the soil are, in turn, the inspiration behind Milmat, reserve wines with white 2018 and red 2017 versions.

MAINOVA extra virgin olive oils, cold extracted and composed exclusively of pure olive juice. Obtained from a combination of green and ripe olives, the Classic has a low acidity of 0.2% and is available in a 500 ml glass bottle or in a 3-liter Bag-in-Tube package, which protects the oil using 60% less plastic than the conventional bottle. Also with an acidity of 0.2%, Early Harvest is produced from green olives harvested at the beginning of the season and is sold by the bottle in 500 ml recycled glass stoneware and recently won a gold medal at the Dubai Contest Olive Oil.

With a deep respect for Nature and the unique ecosystem of Alto Alentejo, we have in environmental responsibility one of the defining characteristics of the brand, constantly seeking to reduce the environmental footprint not only through sustainable production methods but also in packaging - the seal replaces the capsules; the bottles are mostly recycled and recyclable glass; the labels of recycled paper or with a higher percentage of cotton; and the boxes of recycled and recyclable paper, without any use of plastic in the inks.

If your wines were a known person, who would they be? 

• Mainova Red - João Manzarra
• Mainova White - Greta Thunberg
• Grinding Mill - Ellen Page
• Rosin Grinder - Woody Allen
• Milmat White - Meryl Streep
• Milmat Red - George Clooney

You can get to know Mainova on your site.

In this month when we want to detox, we launched this recipe for a smoothie to reset your body.

Ingredients:

• 1 frozen banana
• 1 kiwi
• 1 cup of baby spinach
• 1/3 cup mint
• 1 shallow tablespoon of ashwagandha green
• 1 glass of water 

Preparation:

1. Beat all ingredients in a blender until creamy.
2. Serve immediately.
3. To finish a tablespoon of cocoa nuggets.

To find out about our blends, like Ashwaganda Green, or our RESET programs, visit our online store.

We started the year in a big way with a BRUNCH RESET, in which we will cleanse our organism and our mind. This brunch will only be available on the 1st of January and will be a preview of our RESET 2021 PROGRAM that we launched at the beginning of the year. Composed of: kombucha mimosa, cold press juice or lemonade or kombucha, apple smoothie bowl, avocado, ginger, lemon and spirulina, pancakes with soy yogurt ashwaganda green, egg and avocado bruschetta and carrot sticks with litter hummus and our pesto. Reservations through site or phone.

An idea of a refined and gluten-free breakfast that will be a hit with the youngest (and the older ones too ...) 

COLORED PANCAKES

Pancake ingredients:

• 1 clear
• 1 tablespoon of water
• 1 tablespoon full of gluten-free oatmeal
• 1 tablespoon of rice jam
• 1 teaspoon of one of Blends The Therapist

Preparation:

• Mix all ingredients except the blends.
• Separate into 4 bowls and add one of The Therapist Blends to each.
• In a non-stick frying pan, put a little coconut oil and pour a portion of pancakes, very thin and over a low heat.

Filling ingredients:

• 500g of vegan yogurt
• Pinch of salt
• Lemon zest
• 2 tablespoons of rice jam

Preparation:

• Mix the pinch of salt in the yogurt.
• Separate a coffee strainer or a clean cloth, place the yogurt inside and leave on top of a sieve with a cup underneath. The excess liquid from the yogurt will come out and it will become a firmer and denser yogurt, almost with a spreadable cheese texture.
• Let stand for 6 to 12 hours. The longer, the firmer it will stay.
• Then remove, mix the lemon zest and rice jelly.

To try our The Therapist blends, click on here.

A very greedy recipe but without refined sugars, only with simple ingredients and that takes very little time to make.

CHESTNUT MOUSSE

Ingredients:

• 300g or 2 cups of frozen chestnuts
• 200ml or 1 cup of almond drink
• 60g or 1/4 cup of agave or rice jam
• 10g or 1 tablespoon of cocoa powder
• 3g or 1 teaspoon ground cinnamon
• 100g The Therapist cinnamon and walnut granola 

Preparation:

• Cook the chestnuts in water.
• Drain the water and take the chestnuts to the blender with the almond drink, agave, cocoa and cinnamon.
• Beat until creamed.
• Allow the cream to cool.
• Assemble in layers inside a bowl. Starting with granola, chestnut cream and another layer of granola.
• Finish with the coconut whipped cream and serve.

COCONUT CHANTILLY

Ingredients:

• 1 can of coconut milk
• 1 tablespoon of agave or rice jam

Preparation:

• Take the can of coconut milk to the freezer for 1 hour.
• Open and carefully remove only the part that is solidified.
• Beat with the agave until it has a whipped cream texture.
• Serve a spoon inside each bowl.

To learn how to make these and other healthy recipes at home learn more on here.

One of the new services we have is Personal Cooking - the other two are functional nutrition and Detox Your Kitchen - which allows you to learn how to make new recipes with our chef, Amábile Kolenda, Bachelor in Gastronomy, post graduated in Quality Management in Gastronomy and Natural Chef. It was exactly with the chef that Ativa magazine talked about what goes on when going to people's homes, teaching them recipes, appropriate to their allergies and intolerances, routines and food preferences. See the full article in this month's Ativa online magazine on here.