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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