I've got a lovely bunch of coconuts!

I recently returned from two weeks of bliss in Phuket, Thailand. Mum and I jetted off for a mother-daughter mini break to reconnect, reflect and wrap up 2011 through soaking up copious amounts of sun, fresh fruit, tasty fresh seafood, Thai massages, bikram yoga; lots and lots of Thai coconuts. 


I think it was a combination of the copious amounts of water I was losing due to the heat and also the bikram yoga, but I literally became addicted to coconuts. I was cranky until I got my coconut fix; Mum was about to send me to the Thai Association of Coconut Rehab (may not actually exist) - but it was getting that bad! ha! 


In all seriousness - my coconut obsession has inspired me to pop up from a bit of a blake (blog-break) and dedicate a post to the super fruit of the coconut palm! In Sanskrit, the coconut palm is known as kapla vriksha, meaning "tree which gives all that is necessary for living", since nearly all parts of the tree can be used in some manner or another. The coconut itself has many food uses, including milk, coconut water, meat, sugar, and oil as well as functioning as its own dish and cup. Coconut water is incredibly healthy and one of the best drinks to hydrate the body. Besides helping to remove toxins from the body and aiding digestion, coconuts have amazing anti-viral, anti-fungal and anti-microbial properties that help cure disease. In addition drinking coconut water has many benefits:

• Low in carbs
• 99% fat free
• Low in sugars
• Helps keep the body cool & at the proper temperature
• Re-hydrates the body as a natural isotonic beverage
• Carries nutrients and oxygen to cells
• Naturally replenishes your body's fluids after exercise
• Raises metabolism
• Promotes weight loss
• Boosts the immune system
• Dextoxifies and fights virus
• Cleanses the digestive tract
• Controls diabetes
• Balances PH levels
• Boosts poor circulation

The list goes on... in addition the meat and the oil of the coconut also have great benefits especially using the oil for cooking, as it doesn't oxidise. Also coconut oil is quite possibly it is the BEST hair and skin treatment on the 'market'! Due to the presence of lauric acid, capric acid and caprylic acid. 

So...coming up to summer...get stuck into these beauties ! You can buy them from your local grocer and of course most health food grocers and juice bars. Tip: when buying unopened ensure you have a hammer or axe on hand to chop them open. This is an art in itself!

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The social butterflies guide to health

One of the biggest challenges so many of us social butterflies face is maintaining our healthy lifestyles with all the temptations of socialising - which in our society often invovles dining out and social drinking. I often hear so many women say "to be healthy I pretty much have to become a recluse" - this is not the case. We actually can still have our cake and eat it too. In other words we can actually have a life and still maintain good health and keep our bikini bods! Below are a few tips on how to do so...

• Smaller portions: no matter where you are eating, get in the habit of eating smaller portions, and chewing slower. Perhaps share a main meal and entree to share between another friend. Or order a couple of light entrees instead of a main meal.
• Be in control: skip parts of the meals that you don't particularly like. Have the approach that 'I can have that food any time'. And listen to your body, take breaks between meals, when you are full stop eating - don't think you are going to offend the chef if you don't eat the entire meal. We aren't little kids anymore being bribed by mum that we won't get ice cream if we don't finish our dinner.
• Better options: when deciding upon a restaurant check out the online menu's and try and select places that have healthier options. If all else fails - order a salad, most places these days have salad and vegetarian options.
• Don't skip: so many people I know eat less during the day if they have a big dinner outing planned. Try avoid this as you are setting yourself up for over-consumption at dinner time, as by the time your main meal comes out you will be so hungry you will feel like biting the waiters arm off!
• Avoid buffets: buffets are often amazing value for money, but we often over consume in these situations. Not sure what it is about a buffet, but we all go into food frenzies and approach them as we have never seen food in our life before.
• On the side: order dressings on the side, as these are hidden calories, and restaurants often douse their salads in dressings.
• Skip the bread basket: as tempting as it is, try avoid the bread as entree. Thankfully in Australia they don't bring out the bread basket complementary like they do in Europe, so you aren't tempted by filling up on bread.
• Be prepared: If you know you are going to be out all day somewhere, perhaps be prepared with some healthy snacks - maybe some chopped up carrots, or some mixed nuts, or a few pieces of fruit. So to avoid over eating when you finally get to eat your main meal.
• Party Tip: if you are going to a party or hitting the bars, have a good size dinner before you go. This will not only help you from getting sick from drinking on an empty stomach, but also assist in chowing down the finger foods, and also that late night kebab!
• Moderation: I go by the principle of everything in moderation, so you can still induldge in your favourite foods even if they are a bit naughty, but just don't eat this stuff every night of the week. The best policy is the 80/20 rule, 80% of the time be good, and 20% of the time be not so good, so that is approximately 4-5 meals (breakfast, lunch or dinner) of the seven day week to eat out. But if you go by the healthy eating out tips, you will be okay.

Hopefully this helps all you social butterflies. You CAN still have a life and look and feel fabulous!

x

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Raw Organic Cocao Brownies

I figured I need to throw in a bit of light heartedness following my last two posts - which are quite heavy and serious in tone. What better way to break up the week and blog with some Chocolate!

My good friend celebrated her birthday over the weekend, and adores chocolate brownies, alas I thought I would take this opportunity to whip her up some not so typical brownies, but equally as delicious. Raw Organic Cocao Brownies - nothing short of amazing and also guilt-free! They are made using all raw and certified organic ingredients, so raw meaning no baking necessary - enabling the full nutritional benefits to be reaped. No refined sugar or flour, or eggs are used either.

So what is in them you may ask? 4 simple ingredients - certified organic raw cocao powder, dates, walnuts and vanilla bean extract. The key ingredient being the raw cacao powder. Don't confuse cocao with cocoa. Cacao beans are the source for all chocolate and cocoa products - however it is the raw cacao powder form, which is the pure unadulterated form, meaning it has had no heat applied or any other additives.

Raw Cacao powder contains many rare key nutrients that enhance physical and mental well-being. Raw cacao powder also contains more antioxidants than any other food tested including red wine, green tea and blueberries. Other essential minerals include calcium, zinc, iron, copper, sulfur, potassium, alkaloids, proteins, magnesium, beta-carotene and some neurotransmitters such as dopamine and anandamine (so using raw cacao beans, powders and nibs is what will make you feel that real post chocolate happiness).

So enough ramblings and lets get you non-baking, here is how to make the Raw Organic Chocolate Brownies

Equipment

• Food Processor, sharp knife and chopping board

Ingredients

• 1.5 cups of walnuts, soaked for at least 4 hours and rinsed very well
• 10 pitted dates (use medjool dates for that natural sweetness)
• 3/4 cups raw cacao powder (bought from health food stores)
• 1 ground vanilla bean or 1 tsp vanilla powder/essence
• pinch of salt

Directions

Process the walnuts slightly to break them into smaller pieces. Add the remaining ingredients. Process the mixture, adding very small amounts of water if necessary, until it starts to come together. Do not over-process, as you want small chunks of walnuts to remain. Scoop the mixture into cookie shapes as I have done above pictured, or scoop them into a baking tray and flatten the mixutre, then cut out brownie squares.

Variations: With my brownies above I dipped them in some melted 'loving earth chocolate' (see earlier post) and sprinkled some shredded coconut on top. You can add any thing to the top, maybe strawberries, or goji berries? Or even some crushed hazelnuts for taste?


Enjoy & let me know how you go!x

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Nature Cure

The following post is an extract from one of my most recent essays for my Naturopathic Philosophy assessement. The question of interest being 'is it possible to be in harmony with the nature cure influences in the 21st century?' A very interesting topic, extract as follows....

Many basic principles of Naturopathy are derived from the European practice of Nature Cure. Vincent Priessnitz founded Nature Cure at the turn of the 19^th century, using the practices of plenty of exercise, fresh mountain air, water treatments in the cool, sparkling brooks, and simple, wholesome meals - consisting largely of black bread, vegetables and milk fresh from cows fed on nutritious mountain grasses. Astonishing results with his patients proved these methods were a great success. However as society has evolved over the centuries into a one of increasing pollution, an obesity epidemic, technological advancements, and higher population densities – one questions if such a harmonious method of healing and living can be achieved in the 21^st century?

The arduous nature of life (regardless of what age we live in) can present us with stress in many forms. In the 21^st century, however we face many different types of external and internal stressors. Environmental pollution is increasing and with all the technological advancements the pace of life is accelerating with it. With busier lives, the cost of living increasing, people working longer and harder hours – many seem to be neglecting the most important thing – health. Consequently causing imbalances between the nature cure principles and thus resulting in more and more disease.

As research stands, it is fair to say the world today is a different place compared to when Priessnitz was practising and implementing his Nature Cure principles. But an important note is that stresses have always been around – however it is the manner in which individuals deal with stress that will assist in survival and maintenance of health; and consequently being in harmony with the nature cure influences, which is the key to holistic well being. Consequently, there are certain improvements individuals living in the 21^st century can make in order to be more harmonious with nature cure. These include; eating organically where possible, drinking filtered water, choosing healthy food options over junk foods, beginning a natural health treatment and finding activities, which can promote calmness and clarity. Other aspects include developing and maintaining exercise routines and healthy lifestyles, fostering healthy, caring and trustful relationships, discovering a place to live that fulfils needs for contentment, creativity and well being, creating fulfilling career paths, and learning the joys of giving and selflessness.

By incorporating the modern day improvements by emphasising the laws of nature as discussed, individuals can find the abilities to make the most of what mother earth can still offer us. Therefore, it is still possible to be in harmony with the influences of the laws of nature in the 21^st century.

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Water - The Fountain of Youth

History and literature has many stories about the famed Fountain of Youth. This fountain was said to be the source of the water of life, the magic elixir which cured illnesses, renewed strength & energy and reversed the aging process. Water has been used through the centuries of Natural and Alternative therapies through the detoxification processes in 'Hydrotherapy' and also assisting in Fasting cleansing therapies. Today water is often taken for granted, with many often by-passing its history of healing and power. 

Everyone knows we should drink at least 8 glasses of purified water every day for optimum health. However, really drilling down to the source of this abundant and vital source of life - some of us could very well be doing more harm that good. It is important we really get this one right.

The age old debate still stands with regards to water sanitation. It does seem contradictory that our water supplies are made safe to drink by adding poisonous chemicals to it. The long-term safety of both chlorination & choramination has not been conclusively proven. Although these substances have been used to disinfect water for 70 years there have been few systematic health studies of the effects on humans, and the studies that have been undertaken have raised more questions than they have answered. 

I don't want to freak anyone out, by all means, drinking water from an unfiltered tap is definitely more beneficial than chugging down a can of coca cola. But there are ways to ensure we are getting the premium drop of our H2O. All water filters use a substance to trap, absorb or modify pollutants from the water that flows through them. Some work by trapping the pollutants mechanically with an ultra fine sieve or strainer, while others use a process called adsorption in which the contaminants are retained within the microscopic pores of the medium. 

In deciding on a water filter it is best to consider four factors:

• The quality of the tap water to be treated
• The degree of refinement required - which contaminants do you wish to eliminate?
• How much you are prepared to spend on the equipment - prices vary from $30-$1500, depending on the degree of purification required
• The frequency and ongoing cost of maintenance 

All hail the original fountain of youth!

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Juicy Goodness

Drinking fresh fruit and vegetable juice is so beneficial to health and  is more than a delicious way to start the day. It can increase your energy, give you a glowing complexion, strengthen your immune system and reduce your risk of disease, just to name a few.

Fresh juices supply your body with significant amounts of vitamins, minerals and enzymes. Enzymes support thousands of chemical reactions that occur throughout our bodies. Because they are temperature sensitive, they begin to die at around 48 degrees Celsius, which means all cooked and processed foods are devoid of enzymes. So many think they are getting their 4-5 serves of vegetables a day from a side plate of cooked veggies, but you are actually not getting all the intended benefits. This is where juicing comes into play - juicing allows us to absorb all the vitamins, minerals and enzymes in vegetables that are often loss through preferred cooking methods.

Another positive of juicing is that it removes all the indigestible fibre from fruits and vegetables, and releases many of the nutrients that are trapped in the fibre. Fibre is still important though, so it is still important to keep up the raw fruits and vegetables to keep you regular!

Below are a quick list of juices that are beneficial to health:

• Apple = Liver Cleanser
• Beetroot = Blood cleanser and strengthens liver
• Broccoli = Potent anti-oxidant and reported anti-cancer properties
• Cabbage = Rich in selenium and useful for healthy joints & digestive complaints
• Carrot = Rich in beta carotene and good source for acne & other skin problems. Excellent remedy for heartburn
• Celery = Aids digestion, relieves excess fluid build-up & a good nerve tonic
• Cucumber = Good for the skin and kidneys
• Kale = Rich in bio-available calcium so good fr the bones
• Spinach = Blood cleanser

Tip - Always consume juices on an empty stomach, so first thing in the morning to cleanse the system and provide immediate energy.

Happy Juicing :)

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Curried Lentil, Carrot & Cashew Soup

There is 'technically' only 1 more month left of winter - thank goodness! However, this means 'technically' only 1 more month left of nice warm comfort foods. I personally love a good soup in winter to keep me warm, team this with some curry and you won't even feel the cold! Curried lentil, carrot & cashew soup is one of my favourites. I cooked this one up last night, however I had to make some variations to the recipe, as our blender broke half way through the process. It is meant to be blended, however I actually prefer it this way - with all the crunch from the carrots and cashews, it creates a good texture. It looks a bit more masterchef presentable when blended, however I can assure you it is up to masterchef taste standards. It is also packed full of wholesome goodness, with lots of fibre and vitamins.

What do I need?

1.5 L (6 cups) Vegetable Stock

750g carrots, finely chopped

185g (3/4 cup) red lentils

1 tablespoon olive oil

1 large onion, finely chopped

80g (1/2 cup) unsalted raw cashew nuts

1 tablespoon curry paste

2 large handfuls of coriander

4 cloves of garlic

1 cup silken tofu or 1 cup of natural yoghurt (whatever you prefer)

What do I do?

1. Bring stock to the boil in large heavy based saucepan. Add carrots & lentils, bring mix back to boil, then simmer on low heat for 8 minutes, or until the lentils and carrots are soft.

2. Meanwhile, heat olive oil in frying pan. Add onion, garlic & cashews over medium heat until the onion is soft & browned. Add curry paste & coriander & cook until fragrant, then add mixture into soup.

3. Whisk the silken tofu until it is a creamy texture & add into the soup (this acts as a yoghurt substitute, but feel free to use natural yoghurt instead). Stir through until combined. Serve with coriander and a few crushed cashews on top as a garnish.

Enjoy.

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Naturally Beautiful Skin

The skincare business is a multi-billion dollar industry, every week there seems to be a new product on the market to cure acne, or eliminate your wrinkles and shrink your pores - this is all well and good, but the question remains - what is it that you are actually feeding your skin, and eventually being absorbed into your bloodstream?

Your skin is the largest organ in the body and it has been estimated that the average women douses herself with 126 chemicals each day! What's more some believe that anywhere from 10 to 50 % of what you put on your skin may be absorbed into your bloodstream. So clearly what skincare product you choose is vitally important, which may be why so many new natural, organic, plant based products and natural preservatives are popping up on the market (Source: Go Vita).

This is a topic I am very interested in and passionate about - as I have battled eczema all my life - so always had to be careful what I put on my sensitive skin. After years and years of topical treatments, bathing in all sorts of lotions and taking supplement after suppliment - the bottom line is there are so many external and internal influences that can affect the skin condition - it really is to hard to pin-point just one. Merely walking through the Sydney CBD, you are exposed to so many chemicals and toxins that can affect overall health and as a consequence your skin. Some things are just out of our control, but there are some things you can do to take control of beautiful glowing skin, apart from of course diet.

Below is a list from Go Vita's monthly reference guide of not-so-good-for-you-chemicals to avoid in skincare products:

• BHA (butylated hydroxyl anisole)
• BHT (butylated hydroxyl tolulene
• DEA (diethanolamine)
• fomaldehyde (often claled formalin)
• ingredients prefixed by benzyl, butyl or isopropyl
• methylchloroisothiazolinone (this is the longest word I've ever seen)
• mineral oils
• paraben preservatives
• paraffin
• PEGs
• phthalate (often listed as fragrance)
• polyethylene glycol
• propylene glycol
• silicone oils
• SLES (sodium laureth sulfate)
• SLS (sodium lauryl sulfate)
• triethanolamine

Go through your products and see how many of these bad boys make a guest appearance. It is quite remarkable.

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Superfood of the Day - Purple Corn Extract

Purple Corn Extract

Hail the Super foods - these are foods that are very high in essential nutrients that can help us reach optimum levels of health by providing us with vitamins and minerals which are missing from our diets. Grown in South America and in particular Peru for thousands of years, Purple Corn is one of nature's richest sources of at least six different anthyocyanin antioxidants - even more than blueberries!!!


Purple corn has been extensively used as a staple food and a naturally colouring dye. Recently, anthocyanns have been studied and reported to have antimutagenic, antimicrobial and anticarcinogenic properties. There are very few purple plants to be found in nature - besides the common Purple Carrots. The purple corn extract is created by juicing the purple corn then slowly, at low temperatures, evaporating off the liquid in the juice until the pure powder re-mains. Loving Earth Chocolate, which I have blogged about recently feature one of their flavours 'Activated Almond and Purple Corn Dark Chocolate' YUMO!

Purple corn tastes like the essence of corn and is a wonderful addition to smoothies, cacao/chocolate, raw-food recipes and dressings. One teaspoon per day is a good dose of purple corn extract.

Enjoy

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Let's get Freekeh

Just when you thought you had all your grains covered, comes the new amazing Freekeh (pronounced free-ka). An ancient grain that can be used in the modern lifestyle.

Green wheat Freekeh is a delicious, highly nutritious grain made from roasted green grains. It is free from any chemicals or GMO. Freekeh grains are harvested while still young, and therefore contains more protein, vitamins, and minerals than the same mature grain and other grains. Good news is that it is low GI (slowly raises blood sugar levels), low carbohydrate, high in fibre (up to four times that of brown rice), and rich in prebiotic properties. 

Some interesting nutritional facts on the Freekeh wonder grain:


• Almost double the amount of Protein that is found in Brown Rice
• Four times the amount of Fibre than Brown Rice
• Contains 5 times the amount of Calcium found in Brown Rice
• Contains 4 times the amount of Potassium found in Brown Rice

Green wheat Freekeh is very versatile and with its delicious nutty flavour (similar to that of brown rice); can be used in a variety of ways:

• As a side dish or in stir fries
• As an ingredient in soups or salads
• As an ingredient in vegetable burger patties
• Any way rice/pasta can be used! Use your imagination.

I bought my first pack of Freekeh last week after hearing so much about it in Health circles and was definitely impressed. It may sound a bit 'Freekeh' but good news, the wonder grain is not out of reach, it can be found in most major supermarkets, in the health food aisle.

Time to get a bit Freekeh in the kitchen! :)

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Holy Spirooli !

Over the weekend I celebrated my birthday; and every year I treat myself to a gift I have been holding out for. This year I decided to buy myself a 'Spriooli' yes you heard correctly, a Spi-roo-li. Sounds like some crazy kitchen contraption, and indeed it is. If you have ever wondered how chefs get those cool curly carrots, perfectly sliced cucumber stacks and my favourite, zucchini pasta - drum roll please...from a SPIROOLI - ta da!

Last night I decided to take this bad boy for a test run - and yes all expectations were met. I made a green Zucchini 'Pasta' with garlic & sunflower seed salmon.

As you can see pictured the crazy swirly green stuff looks like pasta, but its actually zucchini that has been spirooled (not sure this is a word?). I spirooled a whole zucchini, half a carrot, steamed up some cabbage and pumpkin and threw in some cherry tomatoes. Seasoned it with some ground pepper & a dash of olive oil. I also added a salmon steak which was lightly grilled with some garlic & sunflower seeds on top.

Spirooli's can be bought from various health food stores and online raw food websites. I bought mine from Raw Power online (http://www.rawpower.com.au/). It cost $35; and took 3 days to get to me.

Happy spirooling spunks!!

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A Safer & Cleaner Home

Creating a greener and effectively safer home is just as important as what we eat, our beauty regimes and how we think. Our homes aren't safe and clean if the air we are breathing in are polluted with chemicals from common household cleaners. Below is a list adapted from the Environmental Working Group's website (www.ewg.org) - follow these and protect your health while you clean your home:

1. Less is More

Dilute your cleaning products according to instructions and use only what is needed.

2. Open the window

Clean with the windows and doors open so you don't trap air pollution inside your home. Yes even in winter, perhaps leave the house after you clean, go for a walk or the like, so you don't have to sit in an ice box.

3. Use gloves and other precautions

Cleaning chemicals may harm or penetrate the skin and eyes - so check the labels and wear rubber gloves as often as possible.

4. Avoid "Antibacterial"

If you are generally healthy, there is no need to use potentially toxic 'antibacterial' products. Wash your hands with plain soap and water.

5. Never mix bleach with ammonia, vinegar or other acids

These combinations can produce deadly gases!

6. Try Natural Alternatives

This is my favourite. Experiment with non-toxic options. Vinegar and Baking Soda are key stable natural ingredients that kill a wide range of nasties.

7. Take Care with pine and citrus oil cleaners

Avoid using these cleaners especially on smoggy days, when the ingredients can react with ozone to produce cancer-causing formaldehyde.

8. Skip the biggest hazards

Avoid air fresheners, use baking soda and water paste to clean the oven and tackle toilet stains, and use a mechanical snake to unclog the drain.

9. Beware of the Dark

Dark little hiding spots combined with moisture are perfect breeding grounds for bacteria and mould, so try keep rooms well ventilated and clean.

10. Don't be fooled by Labels

Always check the labels ingredients as many companies can trick us into believing they are eco-friendly, but in actual fact are not.

Here is for a happy safe and clean home :)

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Organic (Or-gan-ik)

Organic

(or-gan-ik)

-Adjective

1. Nothing or pertaining to a class of chemical compounds that formerly comprised only those existing in or derived from plants or animals, but that now includes all other compounds of carbon.

The Organic/Raw food era is taking the world by storm, as consumers are becoming more and more conscious of what they are putting on the dinner plate; and thus giving consumers a greater sense of buying power and most importantly, increased health. Organic food as explained in the trusty dictionary definition are foods that are produced to a set of standards and principles concerning such issues as chemical pesticides/herbicides/insecticides, food additives, animal welfare and sustainability. Organic growers aim to produce food as 'naturally' as possible.

Organic farmers aim to produce crop from a balanced, living soil - which is free from synthetic chemicals or genetically modified organisms. Which places a large emphasis on the holistic farm management approach; ultimately recognising that our health is directly connected to the health of the food we eat, and ultimately the health of the soil.

In the production of animal products, under the Australian Organic Standards cages are not permitted. Animal welfare is also considered, allowing only free-range animals. In addition, the use of growth hormones and such are refrained from use, by approaching parasite problems through regularly moving animals to fresh pasture.

Have you ever picked a piece of fruit from a tree and realised the limited time it stays ripe? Compare this with buying the same piece of fruit from your local supermarket which will stay ripe for up to a week if not more! Not a good sign! Every one's circumstance is different and longevity and cost always come into play especially for families feeding a few mouths. However by being conscious of these methods and trying to replace at least half usual non-organic items with organic will be beneficial for overall health. Who wants to eat chemicals? Not me!

If you can't always get to local growers markets on the weekends, never fear the big players have their little organic produce range (even though it is not as large as it could be). Also a good indicator to look out for is the little ACO (Australian Certified Organic) Bud - featured above. Products apply for organic certification, and an Organic Certifying group audits a business' methods to ensure they comply with national or international standards for organic farming and processing.

Enjoy, some food for thought (pun intended).

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Book Club

Now in between my full time job at a magazine publisher, and part time Nutrition studies I do find it hard to fit in my leisure reading time. However I have recently stumbled across an amazing book which is taking up a lot of my spare time.

Anatomy of the Spirit by Caroline Myss is an amazing read - and I am only half way complete. Dr. Myss offers a stunning picture of the human body's hidden energetic structures, while revealing its precise spiritual code and relationship to the sacred energy of creation. She specifically focuses on the seven levels of spiritual development, the stages of power in every day life. Put simply, she allows us to develop an understanding of the correlations between our energy centres and our health, relationships, and spiritual development. 

Anatomy of the Spirit is richly interwoven with research and examples of her practices. Some fascinating examples that stood out for me was one man who had suffered from chronic heart disease and Dr Myss identifies this as a result to his suffering all his life in his turbulent marriage and relationships. Many more example of people suffering illnesses that have come as a result of years of emotional abuse or suffering. Now it is not implying everyone who has been through a tough time is going to develop illness. But she merely is allowing us to develop an understanding of these correlations. Very fascinating.

RRP $24.95 from most reputable bookstores.

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Featured Recipe: Raw Power Balls

Ingredients

    1/2 teaspoon cinnamon
    1/4 cup desiccated coconut
    1 cup nuts (raw almonds, cashews, macadamias)
    1/2 cup pitted chopped organic dates
    1/2 cup dried apricots, chopped
    1/2 cup raisins
    2 tablespoons unsweetened cocoa powder
    1/8 teaspoon natural almond essence
    1 tablespoon fresh orange juice (use real oranges)

Directions:

1. Mix the coconut and cinnamon in a small bowl and set aside for rolling.

2. Put all other ingredients except orange juice in a food processor, and slowly add in the orange juice if it doesn’t bind together completely.

3. Roll into small balls and coat with the coconut mixture.

4. Store in a sealed glass container in the fridge.

Makes: Makes 12-18 balls, Preparation time: 15 mins

Source: http://www.vegweb.com/

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You DO make friends with salad...

Our favourite yellow man Homer Simpson once gallivanted around Springfield singing 'You don't make friends with salad' ... well sorry buddy do I have news for you! I think perhaps he was referring to a boring garden salad; think your typical iceberg lettuce, tomatoes, carrot and grated cheese - YAWN! Good news, there are salads that are interesting, creative, packed with flavours and lots of vitamins AND may even win you a friend or two..or three? HA!

Now here is one I prepared the other day that easily fit the criteria above.

‘You do make friends with salad’ salad

What do I need?

• Spinach Leaves (4 large handfuls)
• Quinoa (1 cup, rinsed)
• Red Capsicum (1)
• Brown Lentils (1 cup)
• Cannellini Beans (1 cup)
• Chickpeas (1 cup)
• Kidney Beans (1 cup)
• Grape Tomatoes (1 punnet)
• Cucumber (1)
• Carrots (1 grated)
• Pumpkin Seeds (1/2 cup)
• Sunflower Seeds (1/2 cup)
• Red Onion (small handful chopped)
• Firm Tofu (1 small packet)
• Coconut Oil

What do I do?

Firstly boil the Sweet Potato and Quinoa - set aside to cool. Next lightly brown the Tofu on medium heat over a fry pan, with a small amount of coconut oil, don’t worry if you don’t have coconut oil, use a small amount of olive oil. Make sure you have medium heat on the stove though. Chop, dice and slice the remainder of the ingredients and mix it all together in a huge bowl. Add the Quinoa, Sweet Potato and Tofu and bobs your uncle you’re good to go.

This salad is epic, not only is it extremely delicious there are so many textures, and a huge dose of vitamins – that you’re bod will be singing hallelujah and screw you Homer! Right here in this salad you are ingesting a large amount of your vitamins including Calcium, Folic Acid, Iron, Magnesium, EFA’s, Potassium, Vitamin B, C and E and even Zinc!

Sorry Homer, but I think you could do with a few servings of this!

Enjoy.x

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Natural sweetness in your life!

This post is inspired by the "I promise I'll start next week-ers"... think, if you have heard these words come out of your mouth or your friends mouths "OMG, I need chocolate", "I can't function without my sugary coffee in the mornings", "If I don't eat some form of sugar right now I am going to go crazy". We all know this country, no this world is addicted to the stuff. Sweets play an integral role in our diets and lifestyles and to satisfy these cravings, Australians ingest approximately 45kg of sugar per person per year. Sugar is addictive, and manufacturers know if they put it in their products you will keep coming back for more!

Now the sugar I am referring to Refined Sugar - this is nasty. All the enzymes, fibre, vitamins & minerals have been stripped back aka refined to create this substance that now has no nutritional value at all..zilch, nadda, zero! It is addictive as its usually combined with foods that contain lots of fat, cholestorol and calories! They raise blood sugar quickly and once it falls off, we need more more more! Hence the addiction. Excess amounts are stored in the liver as glycogen, which is then released into the bloodstream as fatty acids, and ends up usually saying hello as a love handle. Now you know why I say its nasty.

Now I am not trying to preach and say you have to give up your fave cupcakes - more importantly there needs to be clarification that you can still enjoy a bit of 'sweetness' in your life by substituting these nasties with natural, healthier alternatives to refined sugar. Now I am going to introduce you to my friend AGAVE Nectar or Syrup. This is featured in the yummy raw chocolate post below. He's back! Agave is a high-nutrient sweetener that can actually be beneficial to health. It doesn't contain any processed chemicals & the raw version contains vitamins & minerals. It is also absorbed slowly into the bloodstream it doesn't have significant impacts on blood-sugar levels.

Other good substitutes for refined sugar include; brown rice syrup, raw sugar, barley malt syrup, maple syrup or molasses. All of these can be used in place of refined sugar in any product or recipe. So you can all still have your cake and eat it and feel good about it!

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Loving Earth Organic Raw Chocolate!

A dear friend of mine recently surprised me with a little delicious treat in which I have to share. Now you may be sceptical given the nature of this blog, when I say this certain treat is a Chocolate Bar. This is not your ordinary Chocolate Bar people, this bar is actually good for you :)

Now as I work in Marketing I am always a bit sceptical of marketing tricks and spiels. In particular how many products use the organic angle to win over consumers. However this is no marketing ploy - this product is a winner. Read on to find out why...

This delicious treat is made of organic chocolate and is Raw. This means it has up to twice as many antioxidants as your average conventional chocolate, as it uses organic raw cacao powder. To put it into perspective Raw Cacao Powder has 3 times the amount of antioxidants of that in Goji Berries (Source: US Department of Agriculture). Loving Earth products use raw organic Agave Syrup (a natural, low GI sweetener) instead of cane sugar.

The particular one I tried was the Sour Cherry & Acai Organic Raw Dark Chocolate...WOW. This is what chocolate is meant to taste like. It was delicious, with little bits of organic sour cherries and Acai powder to add that extra tastiness.

You can buy these in most health food stores.

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Healthy Body, Healthy Mind





"If you wish to see why the body is the way it is, look at how you have been thinking for the past 10 years. If you wish to see how your body will be in 10 years time, look at how you are thinking now"

Buddha 550BC

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Winter Workout Tips

So winter has officially arrived in Sydney, today is a chilly max temperature of 14 degrees Celsius. I personally am the worst when it comes to the cold; for example last year whilst travelling through Europe - it was probably about 10 degrees in London and I was concerned I would get frost bite (yes ... self confessed hypochondriac).

Anyways, apart from the fear of frost bite; this cold weather kills so much of our motivation to still workout. We tend to use any excuse we can find to avoid a work out - "It's too dark to even get up yet, it is surely not safe running in the dark", "It's so cold outside and my bed is so toasty", "I can just cover up any extra winter weight with all those layers of clothes", and the list goes on.

So I have come up with a few little tips to keep you motivated, and keep up your healthy lifestyle even when frost-bite is a major risk!

• Cock-a-doodle-do! Not so natural Alarm Clock: If you can only fit in exercise in the mornings - set your alarm on your phone and leave it on the floor away from your bed. So you actually have to get up out of bed to go turn the annoying thing off. Once you are up you will find it much easier to stay up!
• Strategic Gym Clothes: Prepare your work out clothes the night prior and leave them out so you can just jump out of bed and throw them on - leave them near the phone alarm - for extra motivation.

• Bikram or Power Yoga - this is an amazing winter workout because you are working out in temperatures of 30-40 degrees! Not to mention all the benefits of this form of yoga, allowing for a more intense flexibility workout & the flushing of toxins in your body.
• Get a Workout-Buddy: If you have a friend to workout with, you are more likely to commit to it. Instead of going and catching up for a vino, maybe suggest catching up over a 1 hour walk.
• Bikini Bod: Maybe keep your motivation by leaving out a pair of your favourite bikinis in sight... hang them next to your trench coat! Remind yourself you want to get back into them after the chill season.
• Lighter work-outs: Because your body is using up a lot of energy to keep itself warm in winter. You can cut back on the hardcore workouts, maybe try for light running, walking, yoga and pilates classes to stay fit and healthy.
• Productive Lunch break: Why not try fit in your workout on your lunch break? It is much warmer at the middle of the day. Also it is great if you are a runner, you won't get nearly as sweaty as you would in summer; so can go back to work after a shower and not feel all red-faced and sticky.

Have Fun and Enjoy!

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Ginger, Chili & Garlic Salmon

A delicious meal I like to cook, is Ginger, Chili & Garlic Salmon. Salmon is an excellent source of Omega-3, an essential fatty acids our bodies need as they have anti-clotting, anti-inflammatory and immune stimulating functions. Salmon is one of the more expensive fish types; but it is worth spending the extra pennies. 1-2 serves a week is sufficient and also easy on the wallet - coming to approximately $6 for 1 steak; depending on where you buy it from. So anyways, I whipped up this little salmon concoction last night with my housemates whilst we belting out some music - cooking and listening to music...*BLISS*.

Anyways here is what I came up with, so easy and nutritious.


Ingredients

• 1 salmon steak
• 1 red chili
• 1 clove garlic
• 1 tablespoon of chopped ginger
• 1/2 lemon juice

• 1 teaspoon olive oil
• 1 teaspoon soy sauce

Side Salad

• 1/4 cup Rocket leaves, rinsed
• 1 Carrot grated
• 1/4 Red Onion chopped finely
• 1/2 Cucumber chopped into strips
• 1/2 cup Sweet Potato - boiled
• 1/4 cup Red Lentils - boiled
• 1/4 cup tinned Chickpeas & Kidney beans
• 1/2 Red Capsicum chopped into fine strips

Method
Pre-heat oven at 180 degrees Celsius. Place salmon steak in some aluminum foil - top with chopped chili, garlic, ginger, lemon juice, olive oil, soy sauce & ground pepper. Place salmon into oven and cook for 10-15 minutes.
For the side salad combine all the ingredients listed in a large bowl.
For serving - place the salad on the bed of the plate & top it with the salmon. All the juices & olive oil will flow through the salad as a natural dressing.

Delisss!!! Enjoy!

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Tasty Tofu Obsession..

Those of you who know me well, probably know about my little 'food obsessions' I go through from time to time. It is like I am a pregnant women with my bizarre cravings - however the body is usually telling us something when we crave certain nutritional elements. One week for me it was Eggplant! However at the moment I am so into Tofu it is not even funny. I am addicted to the stuff. I think my addiction is infectious as some of my freinds and my dear sister are also on the Tofu bandwagon!

I am by no means a vegetarian, so don't worry I am not going to delve into a vegetarian spiel. Although it would seem appropriate to discuss this topic after the reported E.Coli outbreaks in Europe, the horrific treatment of animals being exporting to Indonesia; just to name a few - don't even get me started. This is a whole new post ((watch this space)).

I do however follow a sort of 'vegetarian' type diet, consisting of a lot of raw food,  organic foods & meats - wholesome food. All the GOOD stuff! I do not eliminate animal products, but I do chose wisely by opting for as organic as I can get, and therefore chose lean meat and fish. Tofu is a great option for vegetarians, but also a delicious and nutritious addition to your stir-fry & salads.

Some facts about the white slab of goodness, based on 1.5 cup serving of raw Tofu:

• High in protein - Contains 10grams of protein - The Recommended Daily Intake is 56g for most men, and 46g for women
• Low in calories - Contains 94 Calories
• Low in fat - Contains 5g of fat and is cholesterol-free
• Good source of Calcium - 227mg of calcium (or about 22% of the RDA)
• Good source of Iron

If you wish to add more flavour, marinate it in some home made ginger, garlic and soy sauce. Deliss!

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Butter Vs. Margarine

There is much debate in the health industry regarding which is best for health, butter or margarine. In particular, there is much concern over the intake of trans fatty acids and the possible risk it poses to health.

Many of us are ill-informed by marketing ploys and fad diets, but we actually do need fats in our diets. However don't be fooled...this does not mean a Big Mac is okay to go chow down on. The fats in these types of foods are the ones that provide no nutritional value. The "Good Fats" are the Essential Fatty Acids - these are needed by the body but not made by it in sufficient amounts. They have anti-clotting, anti-inflammatory and immune stimulating functions.

Margarine is made using a process called 'hydrogenation' and hence contains trans fatty acids. These are said to be the bad fats we all hear about avoiding - they have the capacity to interfere with natural balances in the body & may contribute to the process of degenerative disease. They are also seen to interfere with Essential Fatty Acids & Cholesterol functions.

Butter is more natural than margarine in that it doesn't contain trans fatty acids; but many butters do contain additives. When shopping look for one that is 'pure butter'.

I have discovered many wonderful alternatives to these common spreads as we don't even think about when we slap it on our morning toast or vita-wheat snacks. My favourites include:

• Avocado
• Hommus
• Tahini (Paste made from sesame seeds)
• Nut Butters (e.g. almond paste, cashew paste)

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Hump Day Inspiration

A light hearted post for today - for this fine Wednesday, the first day of Winter

Some beautiful inspiration, quotes and images...

Images courtesy of http://imgfave.com/wena504/page:8

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Acai Berry Superfood Bars...

Snacking in between meals is a good way to speed up your metabolism, as well as reduce over indulging during your main meals. I have been munching on these bars of absolute goodness. They are not only so deliciously addictive, but SO good for you. They have been on the market in Australia for a while now, and are sold in most health food stores and vitamin stores.

Amazon Acai Berries are considered by many as the Worlds #1 Superfood due to its high concentrations of organic whole food nutrients, anti-oxidants, vitamins, omega oils and amino acids.

Below are the many benefits of this power bar:

• Vitamins A, C, D, E & B-1, 2, 3, 6 and 12
• 16 Antioxidants! With 42 times the Antioxidant concentration of Blueberries and 4 times that of Goji Berries 
• 17 Vital Minerals including ZINC, PROTIEN, IRON, CALCIUM, IDODINE, SELENIUN, MAGNESIUM, FOLIC ACID
• 20 Amino Acids (essential & non essential)
• Essential Fatty Acid (EFA) complex with omegas 3, 6 & 9
• Low GI (glycemic index) and highin DIETARY FIBRE
• Anthocyanins (richest known source of Anthocyanins)

Check out the website for more information: http://www.purpleberry.com.au/index.html



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Sweet vs Sweet

Artificial Sweeteners vs Cane Sugar

The Verdict!?

One of my recent assessment pieces was on artificial sweeteners vs Cane Sugar.

Sweets play an integral role in our diets and lifestyles and to satisfy these cravings, Australians ingest approximately 45kg of sugar per person per year. So much sugar is not exactly ideal for our waistline and teeth. In response, over time the manufacture of artificial sweeteners has been introduced to provide sweetness without contributing significantly to energy intake; consequently causing much debate in the health industry.

The Verdict- Which is best for health? It is debatable and years of research have trialled & discussed cases for and against the use of artifical sweeteners vs. cane sugar. Artificial sweeteners have been blamed for contributing to a variety of illnesses. However praised because of their low calorie alternative; as well as benefitting diabetics and assisting denture health. Cane Sugar in sweets and sugary drinks are not beneficial to overall health, however when eaten in moderation, combined with a healthy balance of complex carbohydrates, protein and essential fats - is sufficient for overall health. It is when we over indulge on these sweets, where problems the problems may start to arise. It's all about finding a good balance :)

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Spicy Lentil Soup

Winter has all of a sudden crept up on us out of no where. I for a fact am struggling this year; as last year, I did not experience a winter at all. Thank you northern hemisphere! I came across this lovely recipe from a health retreat website; which is not only going to keep you warm in the winter months, but detox the heck out of your insides. By combining complex carbohydrates, lots of fibre, Vitamims (packed with Vitmain C) and spices, your insides will be singing!!

Spicy Lentil Soup

Serves 8-10

Ingredients

• 6 Carrots
• 2 large onions, chopped
• 5 teaspoons ground cumin
• 8 cloves garlic, crushed
• 1/2 cup chopped celery
• 4 tomatoes, chopped
• 1.5 cup red lentils, washed, soaked and drained
• 8 cups vegetable stock
• 2 cups of tomato juice
• 4 tablespoons of tomato paste
• 2 tablespoons of tamari
• Herbs for garnis (e.g. fresh coriander, Italian parsley)

Method

Using some of the vegetable stock, saute onion, cumin, garlic, tomatoes and celery. Cook, stirring occasionally until onion is soft. Stir in lentils, stock and tomato juice.

Bring to boil and simmer for approximately 1 hour. When lentils are soft, stir in tomato paste and tamari. Blend mixture until smooth. Return to same pan, reheat and serve garnished with herbs.

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