Blog Posts

Seasonal Eating in Winter

5/28/2016

SEASONAL EATING - WINTER

With the colder months upon us, now is the time to nourish and warm your body from within with the foods you eat, working in harmony with nature and the winter season. One way of achieving this goal is to flavour your foods with pungent herbs such as ginger, garlic, cayenne, tumeric and small amounts of chilli. These foods gently heat the body and stimulate the circulation while garlic has the added benefit of fighting both bacterial and viral infections and breaking down mucous. Garlic is a great natural remedy for colds and flus; add it to your cooking or mix it with lemon, 1 tsp coconut oil, warm water and high grade manuka honey for a really powerful immune system kick.

Another way of protecting your body from the winter chill is to ensure your foods are 'warm' or heated rather than served cold. Winter is not the time for salads or too many cold fruits. Always add ginger to any fresh juices and stew fruits (served warm) to harmonise the cold element. Cook up hearty, nutritious soups and stews filled with as many vegetables you can manage. A big pot of organic chicken and vegetable soup (with added garlic and ginger of course) is a nourishing winter feast and another great way to aid recovery from illness.

There are many foods that are beneficial for us to eat during the winter season. These foods are the ones that naturally grow in this season – squashes, potatoes, root vegetables, winter greens, carrots, cabbage, mushrooms, apples and pears. In winter, our bodies need warming foods like soups made with hearty vegetables, and rich stocks cooked with animal bones are best. Foods that specifically nourish and warm the kidneys are: black beans, kidney beans, broths cooked with bones, lamb, chicken, walnuts, chestnuts, black sesame seeds and dark leafy greens. A small amount of unrefined sea salt is also helpful as the taste associated with the kidneys organ is salty, but remember, moderation in all things is important.
Cooking should be for longer periods with low heat and less water. This infuses foods with heat that helps to keep the body warm in the cold winter months. Hearty soups, whole grains and roasted nuts are good on cold days and offer nourishment to feed the body and tonify the kidneys in cold winter months.

Seasonally, winter is a time to eat root vegetables. Higher in energy-giving carbohydrates, our bodies need this fuel to keep the inner winter fires burning. Choose from sweet potato, carrots, pumpkin and beetroot. The orange vegetables are naturally high in betacarotene, an antioxidant that helps protect all the mucous membranes of the body, including the lungs. Smokers can help reduce the risk of lung cancer by consuming higher levels of betacarotene. Beetroot gently enhances liver function thereby aiding digestion and helping to relieve constipation. It is considered a natural 'blood tonic', and can help boost iron levels. These delicious foods can be roasted, blended into dips, stewed, added to soups or steamed.

Fruits tend to be better suited to the warmer weather. However, the deliciously sweet, Australian navel orange is in season. High in vitamin C and alkalising to the body, oranges make a great winter fruit. Start the day with a fresh carrot, beetroot, orange, kale and ginger juice to keep the immune system primed and fight off any potential colds and flu's. Make sure you include some of the pith from oranges in your juice as this helps ensure vitamin C is well-absorbed and gives extra anti-viral action.

Remember to choose organic or biodynamic foods whenever possible. Not only are you ensuring your food has maximum nutritional value, your body does not have to break down the cocktail of pesticides, chemicals and additivies found in conventional foods that are linked to so many chronic disease states. Organic foods contain on average 50% more vitamins, minerals and other micronutrients! Plus, knowing you are doing your bit to support our environment is a great feeling :)

Looking for a delicious way to warm up your day from the inside out? My new favourite, turmeric mylk, does just that. Turmeric packs an anti-inflammatory and anti-oxidant punch. It has been used medicinally for over 4,000 years and is excellent for arthritis, skin health, digestion and the immune system. You can experiment with flavours, I have been adding a little organic ginger powder lately to enhance it's warming and digestion enhancing properties. You can mix the milk up too. Try almond milk mixed with a little coconut milk for extra richness and creaminess.

Golden Turmeric Mylk
2 cups home made almond milk
1 tbsp coconut oil
1 tbsp local honey/rice syrup/maple syrup (optional)
1 tsp turmeric powder
1 cinnamon stick or 1 tsp cinnamon
Pinch black pepper and fresh ginger

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Autumnal Foods - Apple Cinnamon Quinoa Breakfast Bake

4/29/2016

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The days of bright berries, crisp salads and exotic summer fruits are behind us for another year. With autumn upon us it is time to slow down and allow our energy to slowly turn inward and contract. Autumn is the season to regain balance, a time to pull inward and gather together on all levels, a time to store food and prepare for the approaching stillness of winter. Allow yourself to find comfort in your inner sanctuary through meditation and contemplation.

Heartier, richer dishes will support and ground you. Add a little more sea salt and some extra oil (avocado/olive/macadamia/coconut) to warm your body while avoiding the raw, cooling foods of summer. Brown rice, miso, lentils, tofu, tempeh, greens and root vegetables and mixed seaweed vegetables will provide the nourishment and sustenance required for the cooler months ahead.

Fruits are still plentiful throughout the autumnal season. Choose from an abundant array of apples - pink lady, gala, fuji, granny smith, jonathans, red delicious, golden delicious and snow! Another of nature's super foods, they offer countless health benefits. Make sure you always consume the outer peel as pectin levels are concentrated here. Pectin contains soluble fibre that slows digestion and helps balance the blood sugar levels, while also lowering cholesterol and reducing the risk of heart disease. Research has shown that phytochemicals in the apple skin restrict the growth of colon cancer by 43 percent. Apples are also the richest source of the flavonoid quercertin, a powerful compound that protects the body from many cancers, exerts an anti-allergy action and reduces the risk of thrombotic strokes. Apples are delicious and can be prepared in countless ways. Grate them onto your cereal to make a juicy bircher-style muesli. Stew them with pears and apricots, add a dollop of natural yoghurt, a teaspoon of chia seeds, a sprinkle of ground linseeds and serve as a sensationally sweet but healthy dessert. Alternatively, try baking apples with cinnamon and cardamom to warm and strengthen your digestive fires. Freshly juiced apples tone and cleanse the body by purifying the blood, promoting intestinal activity and easing constipation. Apples are rich in vitamin C and potassium.

Autumn is the season of balance. Allow a calming, grounded energy to bring focus in preparation for the peace and stillness of the winter months ahead.

APPLE CINNAMON QUINOA BREAKFAST BAKE

A warm, wholesome, and satisfying breakfast or snack for those cooler mornings.

INGREDIENTS
1 cup uncooked quinoa
1 1/2 teaspoons cinnamon
1/2 teaspoon nutmeg
1/8 teaspoon ground cloves
2 apples, peeled, diced
1/4 cup raisins
2 eggs
2 cups soy/almond/rice/cows milk
1/4 cup maple syrup
1/3 cup almonds, chopped

DIRECTIONS

Preheat the oven to 180°C. Lightly grease a 7-by-11-inch baking dish (an 8-by-8 works too).
In a small bowl, mix the uncooked quinoa with the spices. Pour into greased dish.
Sprinkle the apple and raisins on top of the quinoa.
In that same small bowl, beat the eggs. Whisk in the soy milk and maple syrup.
Pour the egg and milk mixture over the top of the fruit and quinoa. Lightly stir to partially submerge the fruit. Sprinkle the chopped almonds on top.
Bake for one hour or until the casserole is mostly set with only a small amount of liquid left.
Allow to cool, and then cover and refrigerate. In the morning, cut a square, microwave it on a plate, and enjoy alone or with a few dollops of Greek yogurt.

from http://www.popsugar.com.au

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Guide to Healthy Sweeteners

3/10/2016

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Without doubt sugar is one of the hottest nutritional topics of the moment. Everywhere I go these days there seems to be someone who is on the ‘I Quit Sugar’ program or advocating a new sweetener that has particularly amazing benefits. All of this information can leave you a little confused, right? Foods have trends too and what is healthy one day can be out of favour the next. One thing we know now is that eating too much sugar is NOT good for you. So here is my guide to a number of those healthy sweeteners available out there to help you make the best choice possible.

AGAVE NECTAR
Agave nectar is a healthy, completely natural unrefined natural substitute for refined sugars and artificial sweeteners. Made from the Agave plant (yes, that is where tequila comes from) it has been used in native societies of Mexico for centuries as a sweetener and healing ointment. Agave is thought to have anti-bacterial properties that can heal wounds and fight off infections.

Agave ranks lower than many other sweeteners on the glyceamic index, so it doesn’t cause extreme spikes in your blood sugar like common table sugar.
It is a natural sweetener that comes in a liquid form similar to honey and can be used as an alternative to traditional white and brown sugar
The calories in a serving of traditional white sugar and agave nectar are the same so you still need to be mindful of your intake. However, because it is about 1 ½ times sweeter than sugar, you tend to use less.
Be aware that agave contains the highest levels of fructose of any commercial sweetener. Fructose suppresses the release of our three major satiety hormones (insulin, leptin and cholecystokinin) and instead of being used by the body like other forms of energy it goes straight to the liver where it can be converted into fat. This explains why our ever increasing consumption of fructose in foods is one of the key factors contributing to our obesity epidemic.
Agave can range from 90% to a lesser 55% fructose. Choose 100% organic, with minimal processing to ensure a lower fructose content

COCONUT SUGAR

Coconut Sugar is a great tasting cane sugar alternative produced from coconut palm blossoms. It has a rich toffee-like flavour.

Naturally low on the Glycemic Index (GI), which has benefits for weight control and improving glucose levels in people with diabetes. Its GI rating is 35 compared to most commercial Honeys GI 55 and Cane Sugars GI 68
It also has a nutritional content far richer than all other commercially available sweeteners.
Coconut Sugar has a high mineral content. It is a rich source of potassium, magnesium, zinc and iron. In addition to this it contains Vitamin B1, B2, B3 and B6. When compared to brown sugar, Coconut Sugar has twice the iron, four times the magnesium and over 10 times the amount of zinc.
It has fewer calories than honey or agave nectar.
It is the most sustainable of all the sugars. Coconut palms produce an average of 50-75% more sugar per acre than sugar cane and use less than 1/5th of the nutrients for that production.
The not so positive news is coconut sugar also contains around 40% fructose meaning the energy from it is poorly utilized and it tends to wind up being stored as fat, particularly when eaten in excess.

STEVIA
Stevia has been widely used as a natural sweetener in South America for centuries and in Japan since 1970. It is completely natural and non-toxic, deriving from the sunflower family native to subtropical South and Central America

Stevia has zero calories!
It is high in chromium and has no effect on blood sugar levels making it the perfect option for people trying to lose weight and diabetics. One study showed stevia reduced blood sugar levels by 18% in type 2 diabetic patients.
Stevia aids weight loss in two ways; by increasing insulin sensitivity and reducing sugar intake and therefore calorie consumption.
Other health benefits include anti-hypertensive qualities – stevia may lower blood pressure.
It has to be said the only real down side to stevia is its taste – you really need to get used to the excessive sweetness. I have friends who have grown to love their cup of tea of coffee sweetened with stevia and many recipes from fabulous Nutritionist use it as the sweetener so there is absolutely no doubting its popularity or health benefits. All I can say is for me, I am not such a fan it’s just too sweet.

HONEY
Honey is about as natural as any sweetener gets. A good quality honey may also have a few added benefits and extra medicinal benefits that other sweeteners don’t. Manuka honey from New Zealand and Ulmo honey from Chile both have incredible antiseptic, immune stimulating and healing properties. Make sure you always opt for raw honey to ensure all of the valuable nutrients and enzymes are retained.

Honey has a high GI of 50, like table sugar, so needs to be used sparingly
It is also 40% fructose which means, once again, the energy produced from its consumption is not utilized by the body, resulting in the production of fat, via the liver, that tends to ‘stick’.
Because honey is up to 50% sweeter than sugar so your sweet tooth will be more readily satisfied with smaller amounts.
A good quality, raw honey increases free-radical fighting, antioxidant content of your diet.

BROWN RICE SYRUP
Brown Rice Syrup is a fabulous substitute for sugar and one of my favourites. As the name suggests, it is a whole food derived from brown rice. Even better it is completely fructose free (hooray!) and has a low glycaemic level, so it doesn’t send you off into the crazy blood sugar highs and lows that sugar can.

The sugar profile in this syrup is 50% soluble carbohydrates, 45% maltose and 3% glucose. The glucose is immediately absorbed and metabolized, maltose takes from an hour to an hour and a half, and soluble carbohydrates take 2-3 hours to be metabolized and energy released. This results in constant supply of energy spread over a long time rather than a sudden rush (1)
I use Pure Harvest Brown Rice Syrup. It is 100% organic and has no issues with arsenic content (there has been some concern over this with other products). The taste is not as sweet as other sweeteners and that is one of its added benefits. This ‘reduced’ sweetness gives your body (and your taste buds) a chance to adapt and not need those sugar hits for instant energy pick-me-ups
Use it in cooking and baking. You won’t need too much (experiment, start with ¼ of a cup) to give those biscuits and muffins that sweet edge for taste and flavour.

From www.triedtastedserved.com

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Simple Sauerkraut - Nourishing the Gut & Mind

10/12/2015

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It’s not just your waist line eating a poor diet can impact upon. Research now suggests that depression and dementia are affected by the quality of our diets. Indeed, studies from countries as diverse as Norway, Spain, Japan, China, England, America and Australia show people whose diets are healthier are less likely to experience depression. Research also shows that people who eat a more unhealthy diet, high in junk foods are at increased risk of depression. Processed foods – high in sugar, fat, salt foods - not only undermine your optimal nutritional status, but impact upon our mental wellbeing.

So, it really is true you are what you eat. Most people fail to realize that your gut is quite literally your second brain, and actually has the ability to significantly influence your mind, mood and behavior. In fact, the greatest concentration of serotonin, which is involved in mood control, depression and aggression, is found in your intestines, not your brain! So it actually makes perfect sense that eating a healthy diet to nourish your gut flora for optimal serotonin function will have a profound impact on your mood, psychological health, and behaviour. In fact, recent studies have shown foods and drinks rich in probiotics can play a role in curbing social anxiety in young adults.

Aim to include fermented foods in your diet on a regular basis. You can try making some of these foods yourself or visit your local health food store, they generally to stock a large range. It won’t just be your digestive system that reaps the rewards.

Fermented Foods

-          Sauerkraut

-          Kombucha

-          Tempeh

-          Kefir

-          Pickles

-          Natural Yoghurt and Coconut Yoghurt

-          Miso

-          Kimchi

SIMPLE SAUERKRAUT

Ingredients

1 tablespoon olive oil
1 small onion, sliced thin
1 medium green cabbage, shredded
1 1⁄4 cups apple cider vinegar
1⁄2 cup apple cider
1⁄2 cup water, to taste (use less water if you like it more tangy)
1 tablespoon kosher salt
1 teaspoon caraway seed (optional)

Directions

Heat oil in pan over medium-high heat and cook onion, stirring constantly, until it begins to soften and turn translucent.
Add cabbage, cider, vinegar, water, salt and caraway seeds and bring to a boil.
Cover, reduce heat, and simmer for approximately 30 to 45 minutes, until the cabbage is tender. Add a little water if it gets too dry.
This can be kept in the fridge for 2 weeks.

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Seedy Muesli Slice

5/20/2015

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Seedy Muesli Slice

It is a pretty safe bet to say if we took a peek inside school lunchboxes across Australia quite a large percentage of them would contain a muesli bar. It's the no-brainer snack food and popular with adults and children alike. Pop one in the lunch box or grab one as you head out the door and you a have a quick, relatively healthy energy hit to keep you going until lunch or dinner. But how healthy are they really? Generally speaking your average muesli bar contains ridiculously high amounts of sugar and carbs with low amounts of protein and good fats. The end result is they are not particularly filling or nourishing. In fact a recent article in The Age newspaper stated that "CHILDREN would be better off sitting down to a big fry-up for breakfast rather than some commercially produced muesli bars, so loaded are they with fats and sugars." So it would seem the 'healthy' muesli bar go-to-snack is not so healthy after all.

The other big issue close to my heart is the unnecessary packaging. Those individual wrappers surrounding every muesli bars ultimately find their way to land fill. It is estimated that average lunch-toting child generates 30 kilos of litter a year. That's just one more contributing factor that has resulted in Australia being the second highest producer of waste per person in the Western World! You can do your bit to create a cleaner, greener world by buying food in bulk and making your own staples, like muesli bars and slices, at home. Not only is it a better environmental option, its also a better economical one, Cooking at home is generally cheaper and, of course, helps ensure you create a more nutritious food.

What's that? I can almost hear you all cry in unison, you really want to do the right thing and make your own but you just don't have time. Between juggling work/kids/after school sport/walking the dog/trying to have a life .... just when are you meant to get it done. The great news is that this slice really only takes five minutes to make (I promise). Once you have put it together you just need to whack it in the oven for another ten minutes and you are done. Yes, it really is that easy. Imagine how great you will feel knowing you are sending your kids to school or kinder with a super nutritious, home made slice and no extra packaging!

Ingredients

3 tbs coconut oil or butter (I used coconut oil)

3 tbs rice malt syrup or your choice of sweetener

2 tsp natural vanilla extract

Pinch Celtic/Himalayan sea salt

2 cups mixed seeds - sesame/sunflower/pepitas/chia

3/4 cup unsweetened desiccated coconut

Preheat oven to 150 degrees Celcius. Melt coconut oil or butter in a saucepan over medium heat. Add in rice malt syrup, vanilla extract, sea salt and stir. Turn off heat and stir in seeds and coconut. Spoon mixture into a square baking tin and press down firmly. Place in oven and cook for 10 minutes. Cool in refrigerator and cut into bars.

Recipe from the amaaazing Lee Holmes. Visit her website for more food and recipe inspiration http://www.superchargedfood.com/

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Nutritionist Guide to Surviving the Festive Season

12/12/2014

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A Nutritionist's Guide to Surviving the Festive Season

I don’t know about you but life seems to speed up a notch (or two) once the festive season begins. End of year work parties, catch ups, warm weather and dinners out, things just start to get just a little crazy. Don’t get me wrong, I really love it and spend most of winter looking forward to pulling out my summer dresses and sandals, enjoying the warmer weather and a bit more socializing. It can also feel like a bit of a survival test. Just how many times can you go out in one week and keep your health and energy levels up? It’s always good to know that quieter times are not too far off, when you get to kick back a little and really enjoy summer. Still, the goal is to get there feeling pretty good, ready to embrace a new year with spark. Here are a few of my tips to help you get there not just in one piece, but in great health too.

Energy Boosters

Being extra busy is fun but it can be tiring and stressful. At times like these our need for certain nutrients can greatly increase. If you don’t generally take supplements, this may just be the time to consider it, to give the boost you need to get you over the line in good shape. Consider a good quality B Complex or Magnesium (more on that later) or herbs like Withania, Siberian Ginseng, Rhemania and St John’s Wort. These help increase your resistance to stress, leaving you feeling calmer and more able to cope with a full schedule. The B group vitamins — B1, B2, B3, B5, B6, B7, B9, B12 — play an important role in keeping our bodies running like well-oiled machines. These essential nutrients help convert our food into fuel, allowing us to stay energized throughout the day and are involved in the manufacture of neurotransmitters like serotonin. They are critical nutrients for all things mind-related: mood and memory can benefit from the B's. In the right amounts, the B's can quell anxiety, lift depression, ease PMS, and boost your energy. Avocados are rich in stress-relieving B vitamins. Add them to your salads, smoothies and spread on your wholegrain bread.

Magnesium – Adrenal Superfood

Magnesium is probably the most prescribed nutrient I use in clinical practice and truly is your nervous systems friend. It helps regulate cortisol levels and promotes feeling of wellbeing. One of the great things the majority of my patients find is that it gives them a very quick boost to their energy levels. I generally recommend supplementing with a powdered form, it is better absorbed and faster acting. Apart from nourishing the adrenals, magnesium is also a key cofactor in the ATP cycle – how we manufacture energy – and is also an essential mineral that is used by the body in over 300 different biochemical processes. Because magnesium is so widely used, it is easy for it to become depleted. Common signs of magnesium deficiency include muscular cramps and spasms, headaches, eye twitches and even a decreased resilience to stress. Magnesium deficiency is surprisingly more common than you may think.

Magnesium comes in a wide variety of foods, from nuts and seeds, to leafy greens and grains. Include these nutrient-rich foods in your diet to support your magnesium status:

• Nuts and seeds - Raw almonds, cashews, Brazil nuts, walnuts, pumpkin seeds (pepitas) and sesame seeds.
• Green leafy vegetables - Kale, silver beet, chard and spinach.
• Whole grains - Quinoa, wheat, buckwheat and rye are not only high in magnesium, but other nutrients too.
• Dark chocolate - Feel like a treat? Raw cacao is also high in magnesium and makes a great guilt free treat in moderation

Here's a few simple ways to increase the levels of magnesium in your diet.

Make your own trail mix to snack on at morning or afternoon snack time. This has the added benefit of boosting your protein and 'good' fat levels, helping to balance your blood sugar levels and keeping you full for longer. Mix almonds, pumpkin seeds, walnuts with cacao nibs
If you are always looking for a sweet treat in the afternoon as your energy levels flag, make your own protein 'bliss' balls using raw cacao, nuts and dates to sweeten.
Over the summer months make a tasty, fresh chicken salad with magnesium rich foods - quinoa, spinach and a sprinkle of toasted pumpkin and sesame seeds for added flavour and crunch.
Start the day with buckwheat pancakes. Buckwheat is rich in magnesium, gluten free and not even classified as a grain, coming from the rhubarb family.
If you need a straight chocolate hit, stay away from the processed stuff and have a couple of squares of dark, organic chocolate. Just make sure it is over 75% cacao. It's a good source of magnesium and has much less sugar.

Blood Sugar Balancers

One thing I hear myself saying it over and over again in clinic to my patients is to include protein with every meal. Increasing your protein intake helps you feel full for longer, boosts your metabolism and maintain your lean muscle mass. Protein also increase’s your brain’s levels of ghrelin, the hunger hormone that tells you when your belly is full. Keep this in mind before you head out to your work party or Christmas function – pop some protein on your plate with a good serve of salad.

·         So how much protein do I need? The general rule of thumb is 1 – 1 1/2 palms per snack. You will be amazed that not only do you feel full for longer by doing this, you also find your blood sugar levels stay much more constant during the day.

·         Tuck in to an egg/protein shake/scrambled tofu/smoked salmon at breakfast. Include a few nuts with your apple at snack time and make sure your salad/soup has some added chicken/fish/lentils/meat at lunch and dinner. Between meals good protein based snacks include nuts, yoghurt, hummus with vegetables, and cottage cheese.

·         ‘Green’ shakes with some added protein powder are one of my very favourite ways to keep my vegetable and protein intake up and are perfect for breakfast or as a snack. An easy, tasty one to start with is ½ cup frozen berries, big handful of spinach, 1 tsp chia seeds, 1/4 frozen banana blended in a base of coconut water or almond milk.

Happy Liver Foods

It’s pretty hard to avoid not having a few extra drinks at this time of year, it goes with the territory. While it’s important to remember to keep your alcohol intake moderate and stay well hydrated by keeping your water intake high, there are also numerous herbs and foods that will support the livers detoxification pathways and regeneration of cells. Herbs such as St Mary’s Thistle and Schisandra have regenerative qualities, while dandelion root, globe artichoke and golden seal get the bile moving to break down some of those extra fats you might be indulging in and ensure your detox pathways are fired up and working well. As always, my favourite way to look after your liver is through the use of ‘food as medicine’. Try including a few of these goodies in your diet to keep you and your liver happy throughout the festive season.

·         Include foods rich in the liver’s favourite nutrients (lipotropics) to support fat metabolism -
choline and inositol (whole grains, legumes, egg yolks and lecithin)
methionine (garlic, onion, legumes, eggs, yoghurt and sardines)
Carnitine (avocado, fish, beef and chicken)
B Vitamins (raw nuts and seeds, wholegrains and vegetables, especially leafy green vegetables and legumes)

·         'Good' fats generally improve liver function, support blood sugar regulation keeping us feeling full for longer, reduce inflammation and enhance our immunity. Think oily fish, nuts, chia seeds, hemp seeds, flax seed oil, coconut oil, olives and legumes. ALWAYS check your fish is sustainably sourced. Our oceans are incredibly depleted and we need to do our bit to help conserve those that are left.

·         Dandelion root tea is a natural liver tonic. With a slightly coffee-like taste, it can be drunk with your choice of milk or ‘black’. The bitterness stimulates digestion, enhances the detoxification role of the liver and can improve bowel function. Try making your own chai dandelion for extra digestive support and deliciousness.

·         Cruciferous vegies such as kale, cabbage, broccoli, cauliflower, Brussels sprouts, and bok choy help support the detoxification process of the liver.   There really is a good reason to eat extra kale this time of year!

And if you are looking for a delicious dessert that is rich in magnesium but low in sugar to help you celebrate the Festive Season, look no further ....

Chocolate Chia Superfood Pudding
1 1/4 cup almond or coconut milk
1/4 cup chia seeds
3 tbsp raw cacao
Pinch Himalayan salt
1 tbsp of maple syrup or brown rice syrup
Optional - organic dark chocolate shavings to serve

Place all ingredients in a large jar with a lid and stir well.
Put lid on jar and pop it in the fridge for a minimum of 4 hours until the mixture is thick and creamy.

Serve with toppings like goji berries, chopped nuts, coconut and mixed berries for extra deliciousness.

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Paleo Chicken & Kale Burgers

11/24/2014

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One thing I really like to do when I am in the mood is make a big batch of healthy food. That way there is always something nutritious in the fridge that I can quickly cook up when I am time poor or just not in the mood to spend too much time in the kitchen! My paleo chicken and vegetable burgers are one of my favourites for just that. They are also really brilliant for anyone wanting to avoid or reduce their carbohydrate intake. Serve them up with a big, green salad and you have a tasty, delicious low carb meal that is really satisfying. Don't be afraid to play with the size of the burgers and the vegetable content. You can make smaller burgers that really hit the spot as a mid arvo snack that will keep feeling full and nourished until dinner. Try mixing up the flavours too, add some different herbs to create a Moroccan or Thai taste.

This recipe is an absolute favourite with kids and adults alike for snack or lunch. My daughter loves hers served in a sandwich with home made tomato sauce for a delicious, filling school lunch. Pop a couple in your favourite My Green Lunch Box container with some salady bits and you have a super tasty lunch right there.

Nutritionally speaking there is also a lot to love, they pack a protein punch to help balance your blood sugar levels and keep you feeling full. There is also 3 different vegies in here, that always makes me happy :) Kale is, of course, one the superfoods of the moment, with plenty of very good reasons. Kale is rich in iron and per calorie, has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more. It also has more calcium than milk per calorie, which aids in preventing bone loss, preventing osteoporosis and helps maintain a healthy metabolism. High Vitamins A, K and C and with a rich sulphur content that supports the detoxification pathways of the liver, it is little wonder kale is is known as 'The Queen of Greens':) One of the great things about these burgers is that you will hardly notice the sneaky vegetables throughout, making them an ideal food to help you hit your daily vegie quota. They are also just plain yum. Enjoy.

INGREDIENTS

300 grams organic/free range chicken mince
2 cups chopped sweet potato
2 cups spinach/kale/silverbeet
1 cup chopped broccoli
onion
2 cm cubed ginger
1 organic egg
salt and pepper to taste

Fry diced onion and ginger. Set aside when done.
Steam vegetables.
Once vegetables are very soft place in mixing bowl and 'mash'. Add onions and ginger along with chicken mince and combine all ingredients.
Crack egg into a cup and beat with fork.
Add beaten egg to all ingredients in mixing bowl and stir through.
Salt and pepper to taste.
Form patties and fry in olive oil until golden brown.

*You can also bake smaller rissoles in the oven or try adding fresh coriander to mix.

* Refrigerate left over uncooked patties.

Add salt and pepper to taste.

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Why I Choose Organic Foods?

11/19/2014

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As a Nutritionist my primary goal is to encourage those around me to consume a fresh, unprocessed whole food diet, packed with vitamins, minerals and living enzymes – it has such a profound influence on the state of your health and wellbeing. ‘Let Food Be Your Medicine’, as Hippocrates said. Needless to say I am also a massive advocate of organic foods. However, for many the choice between buying organic and conventional foods can be a difficult one. To me, it seems like this issue has everything to do with cost, right? Because otherwise it would be a non-issue! Given the choice between consuming foods sprayed with chemicals and many with added antibiotics and hormones, or foods without, I don’t think anyone would choose the former.

Here is my top 5 list of why you should choose organic food, I hope it helps making the switch just a bit easier….

It's Better For You! Organic foods are more nutritious!
Although this has been a controversial issue, it is now widely conceded that organic foods have a much higher nutritional content. Because organic fruit and vegetables are grown for longer than conventional foods, their water weight is generally lower and their mineral content is higher. A comparison of conventional and organic apples, potatoes, pears, wheat and sweet corn again put organic food on top, with far greater amounts of calcium, zinc, iron, magnesium, molybendeum and potassium. More fertile soils also offer a better feeding ground for animals. Organic milk has higher levels of Vitamin E, betacarotene, antioxidants zeaxanthine and lutein, and cardio-protective Omega 3 fatty acids.

Organic Foods are higher in antioxidants
Research conducted by Dr Charles Benbrook reveals that on average, organic foods contain about one-third higher levels of antioxidants. These phyto-nutrients play a critical role in preventing and reversing cardiovascular, inflammatory and auto-immune diseases. They also have a profound anti-cancer action.

Pesticides and chemicals are harmful to your health
Most conventionally grown foods contain pesticides and other chemical residues. Over 40% of all non-organic fruit, vegetables and bread tested in 2005 contained pesticides according to the Government's Pesticide Residues Committee. The results for some foods were even worse. For example, chemicals were found in all oranges tested, over 90% of bread, 72% of grapes and 95% of pears. A recently published study shows that as little as parts per billion of a common herbicide can damage the reproductive system. In fact, many pesticides are known as 'endocrine disruptors' due to their ability to impair normal hormone signaling. Particularly affected are the immune, hormone and reproductive systems. Endosulfan, a DDT relative, has oestrogenic properties and is found in more food than any other pesticide. Studies by the US Centre for Disease Control found a cocktail of many toxic chemicals in the blood and urine of most Americans they tested. On a simpler level, any toxic substance imbibed will place stress on the primary organ of elimination - the liver. This reduces or slows the detoxification capacity of your body.

It's Better For Your Children!
It is a well-established fact that the foetus, infants and small children are more vulnerable to the toxic effects of pesticides and chemicals. Because many of their vital systems and organs are still continuing to grow and mature, exposure to pesticides and toxic chemicals during critical periods of development can cause permanent, if subtle, damage while causing no harm in adults.

"More than 1 million children between the ages of 1 and 5 ingest at least 15 pesticides every day from fruits and vegetables. More than 600,000 of these children eat a dose of organophosphates that the US government considers unsafe and 61,000 eat doses that exceed benchmark levels by a factor of 10 or more"
www.environmentaldefense.org
There is no time more crucial to consume organic foods than during pregnancy and childhood.

It's Better For The Environment!

Organic agriculture provides a basis for sustainable farming
By incorporating environmentally sensitive practices such as crop rotation, composting, biological pest control and irrigation management, issues such as soil erosion are avoided. Organic farmers are helping to repair and sustain our soils, waterways and our fragile environment by using long-term farming solutions that support natural ecosystems. The conventional, intensive farming practices exhaust the soil, depleting it of vital minerals and nutrients. The resulting soil degradation is the single biggest threat to sustainability.

Reduced food miles
In simple terms food miles refer to how far your food travels - from paddock to plate - and is an indication of how environmentally friendly your food is. Given that most organic foods are grown locally, food freight is reduced, resulting in a reduced consumption of fuel and energy. Less greenhouse pollution is then released, having a positive impact on the global climate. Organic foods are also able to store carbon (CO2) more effectively in the soil and so further reduce carbon emissions.
Always check where your food comes from. Organic imports (tinned foods, biscuits, etc) can still have massive food miles so choose the local option when possible.

Organic Foods Are GMO Free

So what makes organic food 'organic'? Organic or biodynamic foods are grown without the use of synthetic pesticides, fertilisers, herbicides or livestock feed additives such as antibiotics or steroids. There is no use of genetically modified components and foods are not exposed to irradiation. Organic animals are always free-range and farming practices are environmentally sensitive

Organic Foods Just Taste Better!
Because organic foods are grown for longer, their water content is reduced and their mineral content is higher. This gives a richer, fuller taste to foods.
So just how easy is it to buy organic foods? We are fortunate enough to have fresh, nutritious, delicious organic foods readily available. Try one of the growing ‘army’ of farmers' markets that have popped up recently, or your larger fresh food markets. Many major supermarket chains now stock organic fruit, vegetable and grocery lines. Plus there are numerous on-line options that have home delivery services. Too easy!

So join the growing numbers that are making the switch. Organic products are the world's fastest-growing food sector. Support your environment, reduce climate change and enhance the health and vitality of your family and those you love. Go ahead and indulge in sumptuous, tasty, organic foods and enjoy knowing you are helping to create a better future for our planet.

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Best Fast Food Choices

11/12/2014

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With Christmas fast approaching and, no doubt, a little extra shopping time ahead, it's pretty easy to get caught out hungry with no snacks in your bag to keep you going. The trick is not giving into the first take away food you stumble across. If you really need a quick 're-fuel' there are some better, healthier choices you can make. I was interviewed by Fernwood Women's Gym to give my opinion on the the best fast food choices available. Here is the article ...

Best Fast Food Choices
http://www.fernwoodfitness.com.au/weight-loss---exercise/recipes---nutrition/all-nutrition-articles/best-fast-food-choices/
When you’re on the run or working late, sometimes takeaway is the only cure for a rumbling tummy. We asked the experts how you can enjoy fast food while watching your weight.

With 2.6 million Australians eating at fast food restaurants every day, it’s crucial that we learn how to make healthy choices. Many fast food outlets now display kilojoule counts for their foods, but when that’s not an option, there are some good rules of thumb to follow.

Where possible, aim for make-your-own meals, such as salads or sandwiches, which give you more control over the ingredients. “Often pre-made food is loaded with unwanted surprises that provide unnecessary kilojoules,” explains dietitian Natalie Edwards (natsnutritiousdelicious.com). “For example, pre-made sandwiches can contain butter, dressings and full fat cheese, and are often heavy on meat and lacking vegetables or salad.”

When in doubt, nutritionist Lindy Cook (thenutritionguru.com.au), suggests choosing the freshest and least-processed options. “Always get some vegetables or salad, and make sure you’re well hydrated because if you are thirsty you’re more likely to crave sugar and feel hungry,” she says.

Here are the experts’ tips for navigating the various cuisines to keep eating healthily when you’re on the run:

Burgers
Our burger choices are no longer limited to just McDonald’s or the local fish and chip shop. These days, gourmet burger stores are everywhere, offering healthier choices for people who love their food nestled in a bun.

Considering our number one dietary aim is to get vegetables, low-GI carbohydrates and protein into every meal, burgers can easily tick all boxes. “Burgers can be a great way of getting good, clean, filling food,” Cook says. “Make sure you buy one from somewhere that uses quality mince that’s not highly processed and put lots of salad on it. It’s not hard to put things like beetroot, grated carrot and onion on a burger.”

Reading the menu carefully will usually help you get a good idea of how healthy the burger is. Ask for a wholegrain bun and avoid deep-fried options, such as chicken schnitzels. “Avoid anything that says words like ‘double’ or ‘the works’,” Edwards suggests. “I recommend you choose one source of protein, such as meat or cheese or egg, to save yourself kilojoules – just skipping cheddar will save you about 290 kilojoules and three grams of saturated fat.”

Sushi
Sushi is one of the first ports of call for health-conscious takeaway eaters thanks to the fact it contains iodine, protein and is usually low in saturated fat. “Seaweed is a good source of iodine, which is good for the thyroid and for brain functioning,” Cook explains. “Sashimi is also a good clean protein mix – if you have that with a side of vegies, it would be a great meal,” Cook says.

Two hand rolls is the experts’ recommended serving size, but remember that not all rolls are created equal. “Stay clear of the tempura and anything deep fried or battered,” Edwards says. Also go easy on the mayonnaise, which can be high in sugar and fat, as well as soy sauce, which adds a lot of sodium to the meal. “It’s best to go for a brown rice option because it has a lower GI and will keep you fuller for longer,” Edwards says. Fish fillings, such as tuna or salmon, help you clock your recommended three serves of fish each week.

Most people tend to think of sushi as a stand-alone food, however accredited practising dietitian Katie Pennells from Nutrition Solutions Sydney recommends you think about adding some more vegetables and protein to the mix. “Have a seaweed salad on the side or edamame beans, because they are a good source of protein and have fibre – just make sure you go for the no salt versions,” she suggests.

Mexican
Mexican food lovers are rejoicing about the recent surge in takeaway burrito bars utilising fresh flavours, such as chilli, coriander and jalapeños. But like all takeaway foods, there are more sensible choices on the menu. “Watch out for the serving size,” Pennells says. “If it’s a large one, consider having half and sharing with a friend. Otherwise, you’ll need to think about what you’re going to eat throughout the rest of the day – you might have to cut back on snacks.”

The best way to max the health quota of your Mexican meal is to increase the salads and decrease the toppings. “The principles of beans and vegetables are fantastic,” Pennells says. “But you need to be careful of the toppings. I would opt for a little bit of guacamole, because it has good fats, but skip the sour cream and the cheese if you already have protein coming from meat or beans.”

Nachos and hard-shell tacos are higher in fat due to the fact they’re deep-fried, so opt for soft shell tacos or a burrito and ask for extra salad, and some hot sauce, if you’re game. “Chilli can speed up the metabolism,” Cook explains. “But if your digestive system is playing up or you have heartburn, you don’t want too much.”

Italian
When it comes to pizza, thin crusts are your healthiest bet. “Steer clear of thick crusts and stuffed crusts,” Pennells suggests. Choose lean protein sources and a few different vegetables for toppings. “Chicken breast or seafood are good options, and always ask for less cheese,” Edwards says. Some pizza shops now offer ingredients like broccoli, bok choy and artichokes, so pile on as many vegetables as you can. “Avoid options like barbecue meatlovers, as they tend to be covered in processed meats, which are high in saturated fat and sodium,” Pennells says. “Plus barbecue sauce has lots of sugar.”

As for pasta, the challenge is keeping your carbs in check. “Usually an entrée size is enough – the large tends to be a gross overestimate of what we really should be eating,” Pennells says. Keep in mind the dietitians’ trusty plate rules (half vegetables, one quarter protein and one quarter carbs) when eating pasta. “Have a side of vegetables and go for a tomato-based pasta sauce over a creamy one to reduce the amount of fat,” Pennells says.

Asian
The great thing about stir-fries and curries is that they tend to be packed with vegetables. The downside, is that the sauces can be high in sugar, fat and salt. Pennells suggests steering clear of curries, as the coconut milk and creamy sauces tend to be high in saturated fats, and instead opt for stir-fries cooked in oyster sauce, ginger, chilli, basil or garlic. “Clear soups are always a good option – just ask for extra vegetables,” she says.

Always check that your meal doesn’t contain flavour enhancers. “They often put the chemical flavour enhancer MSG in, and some people can be sensitive to it – it can keep you awake and upset your digestive system,” Cook says. Opt for lean meat and brown rice where possible.

Fish & Chips
Fish and chip shops certainly offer their fair share of unhealthy options, but Cook says it’s one of the easiest food venues to get a really healthy meal. “Choose grilled fish, making sure they don’t salt it too much, and ask them for a big salad to have on the side,” she says. “All of the extras like potato cakes and dim sims are often filled with trans fats.” A squeeze of lemon will moisten the meal without adding the kilojoules of a sauce like tartare.

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Grain Free Muesli

11/11/2014

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One of my favourite things to do is visit my local bulk whole food supplier, The Staple Store, to stock up on some of my cooking basics. My goal is to buy local, organic food in bulk when ever possible, avoiding unnecessary packaging, chemicals and ensuring 'low food miles'. Local farmers markets are also a great option to help me achieve this, check out what's available in your area.

I came home with plenty of goodies to make a big batch of my grain free muesli. I absolutely love any meal with an added 'crunch' and this mix definitely offers that, plus is a great way to get your muesli hit - without the grains. It's a much better option for your digestive system and tastes delicious. Buckinis are one of the core ingredients and chances are you may not have heard of these little treasures. Made from activated buckwheat and, unlike the name suggests, contain no wheat at all and are completely gluteen free. In fact buckwheat is not a grain at all, but derived from a fruit - the rhubarb family. It has a high protein content, with all essential amino acids and is especially high in Lysine, Tryptophan and Arginine. This is particularly important since the body cannot produce essential amino acids on its own and depends entirely on food sources to get them. Buckwheat is also considered an alkaline grain. You can find activated buckinis in most health food stores, I use the unsweetened version.

Simple Grain Free Muesli

2 cups chopped roasted almonds
1 cup chopped macadamias
2 cups unsweetened buckinis
1 cup chopped goji berries/dried blue berries or a mix of both
2 cups shredded coconut
1 cup chopped pumpkin seeds
I gave the almonds, macadamia nuts, goji berries and pumpkin seeds a quick whiz in my thermomix to get the right consistency. You can do it buy hand or in your blender, just make sure they are not completely ground up so you have the right consistency for muesli.
Mix well and store in an airtight container.
Serve with your almond milk, chia seeds and fresh berries. Mmmmm