THE YEAR THAT WAS 2012.

This year has been Phase two of my healthy lifestyle change. Phase one in 2011 was the shedding of the inital weight I had been holding onto over the course of my child bearing years. It was about building up my fitness levels again after so many years of living a more sedentary life. I gave birth to our fourth son in late 2010, having had the 4 boys in just under 7 years. I began 2011 slowly recovering from my Hysterectomy feeling lethargic, flabby and generally unhappy within myself. My body was showing the signs of stress that the mutiple pregnancies had taken on me.

For others undertaking a lifestyle change either currently or for the beginning of 2013 you may like to use my approach to help you along the way. I have seen my personal lifestyle changes as a 3 Phase approach and I've found this has helped keep me on track along the way.

Phase One is the commencement and starts by making small manageable changes to your diet and everyday routine. Set yourself a realistic goal or small goals along the course of the year. You might like to write them down as a reminder to yourself or just visualise what it is you are hoping to achieve. Some small changes you may want to start with are as follows:

• Buy yourself a new water bottle with a 600ml plus capacity. Look for BPA free products such as stainless steel or Tupperware plastic.
• Get into the habit of taking the water with you everywhere you go. Ensure you drink at least 2 full bottles per day, sipping frequently throughout the day.
• Add a couple of lemon slices to your water bottle which will not only give your immune system a boost and digestive system a flushout but will give your water a lovely fresh, sweet taste.
• Start every day with a substantial breakfast within half an hour of waking. If you are a cereal fan try swapping for other choices for a few days a week. Great options include natural yoghurt (topped with chia seeds, fruit and a drizzle of maple syrup or honey), banana smoothie or eggs and smoked salmon with tomato or mushrooms.
• Invest in a good quality Food processor. Many of my recipes are made using a Thermomix but you can manage using your own basic kitchen items if you have a good quality Food processor. Making many of your meals and snacks from scratch means you are in control of the amount of fats, sugars and salt in your diet and can easily substitute healthier options. If you are time poor you might like to invest in good quality storage containers (I am a massive Tupperware fan) so you can make things in bulk and freeze them for time-saving purposes.
• Invest in a Juice Extractor. Substituting snacks and meals with a healthy fresh juice can be a great way to kick off your new healthier lifestyle. I regularly juice and believe it helps my digestion, clears my skin and gives me energy. I find it especially beneficial when sick or during a busy period like Christmas when I'm burning the candle at both ends a little more than usual. Juicing is a particularly good choice for post-alcohol occasions when the liver needs a rest and assistance in flushing out the toxins.
• Start walking at least 3 times a week. The amount of time you spend isn't totally important, just getting your body moving and heart rate up will help to gradually build your fitness. Even a 15 minute walk or jog can improve your muscle tone and assist with weight loss. I started walking for around 15 minutes a few times a week early this year and am now able to run/jog between 2 and 5 kms a few times a week. Get aquainted with your neighbourhood, grab some friends to join you for a walk at least once a week and allow yourself thinking time on your walk. I find I come home from my run feeling much clearer in the head from the time I've had alone with my thoughts.
• Reduce the amount of chemical household cleaners you have in your home. Did you know that pure vinegar can be used in a spray bottle as a multi-purpose cleaner? It is highly effective in killing germs, bacteria and most mould. It is also very inexpensive when compared to kitchen, bathroom and other standard cleaners. You can also add a little bicarb soda to the vinegar to make a paste to clean more stubborn stains in your kitchen, bathroom, etc. Don't forget the best way to kill off salmonella and other dangerous bacteria is by using good old fashioned hot water, dishwash liquid and a scrubbing brush.  You can also add a couple of drops of eucalyptus oil to your cleaning cloth or to a spray bottle of water if you're looking for a lovely smelling home. Wipe your surfaces down first with a spray of the vinegar and eucalypt cloth or spray the eucalypt mist in your bathroom or toilet for a greener, safer option to nasty chemical based air fresheners. Making these changes to our home has together with dietary changes greatly decreased the asthma, hayfever and sickness in our home. Give it a try, I guarantee you won't go back to the chemicals!

Having come to the end of my Phase two (a period of increased exercise, greater control over diet and the return to a healthy BMI) I am now looking to 2013 for Phase three, what I see as the final challenge to my healthy lifestyle change. 2013 is for me about maintaining my healthy weight, keeping myself in optimal health with minimal sickness within the family and toning the last of my trouble spots.

Stay tuned for an upcoming blog where I will provide you with even more tips on increasing your good health and well-being! Thanks for following along in the short time I have been blogging with you so far and I look forward to hearing all your own stories of vitality in the new year!

PREVENTING POST-CHRISTMAS PIGOUTS!

Hi everyone,

Hope you all had a lovely Christmas spent with family and friends! I had an awesome day, spending time with my loved ones at my Mum and Dad's home. The aircon, pool and great company kept us all happy and there sure was more than enough food to go around! I was still a little cautious with my choices but then I am one of those crazy people that get excited when there's more than 3 salads to choose from!

If your family is anything like ours chances you were loaded up with left-overs to take home and you're now at Boxing Day wondering what on Earth you are going to do with half a kg of ham or a kilo of prawns!

One of the best 'healthy' choices you can make with most Christmas leftovers whether it be turkey, chicken, prawns or ham is to make yourself lots of tasty salads! There's minimal fuss, limited dishes to wash up afterwards and that way you're eating your proteins with lots of good healthy greens and vegetables. All you need to do is pop into your greengrocer and grab some salad leaves, cherry or standard tomatoes, cucumber and whatever other choices take your fancy. Don't forget to grab some lemon to make an easy dressing and some chilli too if you don't mind a bit of heat in your dressing!

Here are 2 of my favourite home-made salad dressings that you can use with most salads. The lemon dressing is particularly good if you're making a prawn or fish salad!

LEMON & CHILLI DRESSING

2 small chillies (omit if you don't like heat or use only 1)
Juice of 1 lemon
4 tbsp of coconut oil (grapeseed or light olive oil will work)
1 tbsp white wine vinegar
Salt & pepper to taste

Process chillies in your Thermomix or Food processor
Add the other ingredients and mix on low speed or shake in bottle
Store in cupboard in well sealed bottle or container.

SWEET BALSAMIC DRESSING

2 tbsp of White wine vinegar
4 tbsp of Oil of your choice
2 tbsp of Balsamic glaze
2 tbsp Agave syrup
Salt & pepper to taste

Add ingredients together and mix well in a bottle.
Store in cupboard in well sealed bottle or container.

Another healthy option for using up leftover proteins is adding them to a variety of chopped vegetables (pre-cook heavy vegetables like potatoes), adding either a watered down pasta sauce or white sauce, covering with a sprinkle of low fat cheese and bake in a moderate oven for approx 20 mins or until the vegetables soften and the cheese looks golden and bubbly.

A yummy take on this using prawns is add a little smoked salmon (if desired), capers, diced potatoes and green beans with a white sauce mixed with a little low-fat sour cream and topping with the cheese to bake.

Today so far we've had a prawn salad with the chilli lemon dressing and tonight we're having home-made sushi with the rest of the prawns. Tomorrow I am making a ham, cheese and vegetable omelette and another salad!

EATING HEALTHY ON THE RUN!

Some of the best laid healthy eating plans can be thrown off course just simply from passing the good old golden arches at a time when your hunger pains are screaming out to eat anything in sight. Drive-throughs were once my friend, a quick and easy meal or snack on the run or something to use as a bargaining tool to quieten the kiddies down when on the road. The biggest problem with places like Maccas, KFC, Red Rooster and the likes are they make it TOO easy to stop and grab a quick fix.

Once you start crossing off the drive-through off your list of go-to places for dinner or a munch on the run you start asking yourself, where else could I stop and grab something quickly that will satisfy me for a bit? Instantly you're getting yourself out of what I think of as the 'danger zone' and into places you can make far healthier choices from. I use drive-through now on a very rare occasion and find the less I eat of those foods the less I feel I want or need them. Once you break the habit it's easier not to see it as a temptation, that goes the same for all unhealthy foods!

Here are a list of some of your other options you could make if you find yourself desperate to grab lunch, dinner or a snack on the run:

• First, it goes without saying taking a piece of fruit or a little container of dried fruit and raw nuts is a really smart choice. Pop into your handbag or car console and it's there when you need it.
• Stopping at a fuel station these days doesn't have to be a bad choice but beware there are temptations everywhere. Go in with the mindset that you are going to buy a piece of fruit, a yoghurt, a packet of rice crackers or even an Up and Go drink and forget the lollies and ice-creams calling out your name.
• Sushi can be a really healthy and filling option. Try the tuna, salmon, avocado or skin-free chicken rolls as a healthier choice but even 1 or 2 of the others is a far better choice than a big mac or nuggets!
• Subway are a good choice but if you are gluten free or low gluten most people don't seem to know that you can get a salad made to your liking in a decent sized bowl. Adding in some skin-free chicken or lean ham and asking for only a dash of dressing (or none at all) will add flavour and fill you up for at least a good couple of hours.
• Stopping by a BOOST to grab a low fat smoothie or fruit/vegie blend juice is a great way of adding to your fruit/vegie daily requirement whilst keeping you going til lunch or dinner.
• Sumo Salad have some amazing lunch options and there seems to be a growing number of them in many Food courts these days. They not only have salad, but you can also grab a healthy pasta dish packed with vegies, fruit salad and yoghurt, even mini bread rolls filled with healthy choices.
• Stopping into your greengrocers for some grapes, cherry tomatoes, apples, etc to snack on can be a great choice for not only yourself but also your kids if you have them. We often take a lunch box with us filled with fruit for a snack on the go.
• If you're in the mood for some chinese look no further than some of the soups. Chicken and sweetcorn soup is very filling, not to mention nutritious. It's also cheap and is also usually ready to go quite quickly.
• Japanese usually has a number of healthy options that won't break the bank either. Things like rice-paper rolls and sashimi can be nutrient packed, tasty and easy to eat on the run!

At the end of the day fast food places can be handy and have their place in our lives, it just doesn't have to be as prominent as what they are today. What's wrong with just using it as an infrequent visit coming home late from a christmas party or an easy stop whilst on holiday or a long roadtrip? Believe me I know it's not always easy removing the drive-through from your normal routine each week, heck I live one street from Maccas, but the sooner you remove it from your eating options the sooner you'll get your healthy eating back on track!

STAYING HYDRATED & ANGIE'S SUGAR FREE CORDIAL

With the warmer weather upon us it really is time to keep the fluids up. I'm sure you've all heard to drink 2L of water every day. Not only is it important for good organ function but new research is proving that drinking plentiful supplies of water can play an important role in helping to improve your metabolic rate. The easiest way to ensure you're getting enough water each and every day is to take a water bottle with you everywhere you go. I've been doing so ever since I was a young girl and suffered some kidney issues and now if I forget to take my bottle with me it's like I left a leg at home!

In addition to water you can try some other refreshments to keep it a little more interesting. Try adding a couple of slices of lemon to your drink bottle for a nice change. Drinking lemon water can help to boost your immune levels, assists your liver to digest fats more efficiently and helps to release toxins from your body.

I am a massive fan of juicing regularly and found this particularly helpful in my earlier days of losing weight when I was trying to cut my meal portion sizes down. Back when I was 30kgs heavier than now I would juice first thing in the morning and store in the fridge for drinking during the day. I would start with a light breakfast, drink a large glass of fresh vegetable/fruit blend juice for morning tea, have a light lunch, another glass of juice for afternoon tea, then dinner followed by one last juice at night if I was looking for a late sweet snack. A good juice for those starting out is 1 bag of apples, 3 carrots, 2 celery sticks, 1 peeled lemon and one thumb sized ginger piece. That should make enough juice for 1-2 people per day. When drinking fresh juice you can reduce your 2L water goal down a little as fruit and vegetables generally have a high water content to them.

A new family favourite here for Summer is my Sugar Free cordial. This cordial is really nothing like store-bought cordial, in that it has no added sugar, is high in vitamins and minerals, is thirst quenching and immune boosting! You will need a juicer to make this and whilst I use my Thermomix (TM) for pureeing the berries you can do this in your blender or food processor (FP) without a problem.

ANGIE'S SUGAR FREE APPLE-BERRY CORDIAL

1 cup frozen or fresh raspberries (strawberries will work too)
2 bags of apples (1 kg bags)
2 lemons (peeled)
1 thumb sized piece of ginger
Agave syrup (to taste)
Stevia drops (in addition to agave if you wish, to taste)

Start by processing your berries in your TM or FP.
Place the apples, ginger and lemon through your juicing machine.
Add juice to pureed berries in the TM or FP and add a good splash of agave syrup (stevia too if you wish).
Give this a quick whiz on a low setting.
Pour into an air-tight container and add equal quantity of water to the juice concentrate.
Taste test and add a little extra agave if required.
Don't forget to give the container a good shake before serving each time.

Don't be scared to try your own flavour combinations. I served this to friends today and they all loved it. One friend suggested it would be great to add to sparkling mineral water to make it a little extra special for special occasions.

MAPLE ROASTED MACADAMIA NUTS

Have you ever bought those honey roasted nuts from the shops? Have you read the back of the packet? Not only do they add sugar to them but they also add things like preservatives and anti-caking agents. I bet most of you didn't realise how easy it is to make something similar at home in your oven, in less than 30 mins!

My recipe below can be altered to whatever nut you prefer and you can use any type of liquid sweetener you prefer. My favourites are maple syrup and agave. Don't forget some sweeteners are lower in calories, higher in nutritional value and stronger in flavour so you use less of them. You can read more about natural sweeteners HERE if you haven't previously read my sugar alternatives post.

MAPLE ROASTED MACADAMIA NUTS

INGREDIENTS:

Raw Macadamia nuts (preferably organic)
100% pure maple syrup (preferably organic)
Himalayan Salt (or table salt)

Preheat oven to 160 degrees
Line a baking tray with baking paper
Spread out enough nuts to cover the tray
Drizzle your maple syrup over the nuts (use a slotted spoon for a more even drizzle)
Sprinkle a little salt over the nuts
Roast in oven for 10 mins then drizzle a little more maple, a little more salt & stir the nuts around
Roast for a further 20 mins but keep checking regularly to avoid burning.
You will eventually get to know your own oven and how crunchy you want the nuts
When nice & brown remove the nuts from tray, leave to cool on a wire rack (with baking paper underneath still)
When cooled down then transfer to a container and you can shake the nuts to separate them more if need be.

These are a family favourite and never seem to last longer than a day or two here!

HEALTHY HOME-MADE GOURMET DIPS!

Christmas is just around the corner which means lots of parties and family get togethers. One of the best ways you can help bring along something to share and control what it is that you're snacking on is by making your own home-made dips to take along. Sure it seems easier to just grab a dip from the supermarket aisle but have you ever considered just how nutritious that dip really is?

Many of your store bought dips can be high in fat, high in salt, sugar or contain very little of the foods that keep you feeling full for longer. If you are really time-poor and do need to grab one of those dips your best choices are either Low fat Hommus (high in chickpea fibre, low in saturated fat, rich in protein and folate, garlic is great for immune boosting qualities) or Low fat Tzatziki (high in protein and calcium from the yogurt, low in saturated fat, garlic for immune boosting qualities) but it really doesn't take too much preparation to make your own fresh, healthy dips. Here are some of my favourites to make at home:

If you are not using a Thermomix (TM) then I recommend using a good quality Food processor (FP). You should get a very similar result!

SMOKED SALMON DIP

INGREDIENTS:

100g Smoked salmon
250g tub low fat cream cheese
2 tsp capers
2 tbsp low fat natural yoghurt

Whiz your salmon first until finely chopped (Speed 6, 3 seconds if using TM)
Add cream cheese, natural yoghurt and capers
Whiz again until desired consistency (Speed 5, 15 seconds if using TM)
If you would like it smoother and runnier then just add extra yoghurt but I prefer mine quite thick to stick to my crackers/cheese. (This tastes awesome with the Fantastic Sweet chilli rice crackers.)
Serve with low fat crackers/rice crackers.

This dip provides a great source of calcium, a boost of vitamins and minerals and high Omega source.

GUACAMOLE DIP

INGREDIENTS:

2 ripe avocadoes (close to over-ripe is good)
1 large or 2 small tomatoes
1 garlic clove (if desired)
Juice of half a small lemon
1 tbsp low fat natural yoghurt
Sprinkle of Himalayan Salt (or table salt)
Sprinkle of Cracked black pepper (if desired)
Hungarian sweet paprika (1/2 a tsp is about what I use)

First process your tomato and garlic in the TM or FP and drain off excess liquid.
Squeeze half a small lemon.
Scoop out avocado flesh and place into TM or FP with all other ingredients.
Whiz on a low speed for a few seconds or until desired consistency.
Try not to overprocess too much as this is best served slightly chunky.
Best served with low salt corn chips. I love Flannery's own brand of corn chips, nice and big for scooping but low in salt and no added flavours/colours.

CASHEW TOMATO DIP

INGREDIENTS:

1 garlic clove
100g raw organic cashews
100g Semi-dried tomatoes
30g or 3 tbsp Coconut oil (or olive oil)
20g or 2 tbsp White wine vinegar (or lemon juice)
Sprinkle of parmesan cheese
Sprinkle of himalayan salt (or table salt)
Sprinkle of cracked black pepper (if desired)

Crush garlic clove or chop in TM for 3 seconds first.
Add all remaining ingredients into your TM (Turbo twice for chunky or 3 times for smoother) or into your FP on high until desired consistency.
This tastes great with low salt corn chips or rice crackers and/or served with carrot/celery sticks.

Using Raw Cacao Powder & Yummy choc recipes!

Who likes chocolate? I sure know I do. Did you know you could use Raw organic Cacao powder in your home to make delicious drinks, treats and snacks and they are actually good for you? I'm not talking about Cocoa in it's processed form, I'm taking about the raw powder made from splitting the beans into cacao nibs or grinding to a powder.

The benefits to keeping the cacao unprocessed in it's raw form is it contains a much higher level of antioxidants, the preservation of Omega 6, Vitamin C, Phenethylamine (PEA), tryptophan and serotonin. These are all important for not only slowing down the ageing process but also for our mental health as PEA and serotonin play a big part in stabilising of our moods.

Raw Cacao powder contains the following nutrients:

• Vitamin A
• Vitamin B (1, 2, 3, 5 and 6)
• Vitamin C
• Vitamin E
• Magnesium (highest known whole food source)
• Copper
• Calcium
• Manganese
• Zinc
• Sulphur
• Iron
• Chromium
• Phosphorus
• Omega 6 Fatty Acids
• Amino Acids
• Carbohydrates
• Soluble Fiber
• Enzymes and many other Phytonutrients

So now you know the truth to that old question: Is Chocolate good for you? Chocolate, not necessarily. Raw Cacao, YES!

You already know one of my best recipes incorporating the raw cacao powder, CHOC GOODNESS BALLS RECIPE HERE, but below are another two that will also rock your chocaholic world!

CHOC BANANA DAIRY-FREE ICE-CREAM

 

Roughly chop 2-3 ripe bananas and place into freezer in a zip-lock bag. Leave until frozen through then process down in your Thermomix or Food processor until it resembles icy, mush banana. Add your sweetener (agave syrup is best, but honey will work) to taste and add approx 2 tbsp of Organic Raw Cacao powder. Process until it comes together as a smooth creamy looking chocolate ice-cream. It is very much banana flavoured but tastes amazing considering it's very simple, healthy ingredients.

 

CHOC BANANA SMOOTHIE

 

You can start with fresh, ripe bananas or by using the Ice-cream recipe above for a colder smoothie. Once again add 2-3 ripe bananas (over-ripe is good too) to your sweetener and Cacao and simply add your own milk (whether that is soy, dairy, almond, rice, etc). Use your Thermomix or Blender for this as your will need something that holds a larger quantity.

 

This smoothie is so delicious but healthy enough for breakfast, a snack or a yummy dessert. I started off with this for breakfast today and it put me in a good mood all morning!

 

You can also use your Raw organic Cacao powder to make a delicious Hot Chocolate but beware that it can taste quite powdery compared to your standard cocoa if not mixed well so if you are not using your Thermomix then I recommend using a pot on the stove-top and blending afterwards.

 

THERMOMIX SUGAR FREE HOT CHOCOLATE

 

30g organic raw cacao powder

50g agave syrup (or honey)

5 drops Stevia (or 10g more agave/honey)

500mls Milk

 

Place all into TM bowl on 80 deg for 7 mins on Speed 4.

Pour 2/3 into mug and fill with cold milk.

 

 

 

Let me know if you decide to give the raw cacao powder a try. I'd like to know your opinion on it. Don't forget you can use it in all your baking where you would normally use cocoa!

 

 

GLUTEN FREE BANANA BREAD RECIPE

Banana bread has been a favourite with my family for a very long time. Back a couple of years ago I would buy the boys 2 pieces at the shops at Gloria jeans for the 4 of them to share thinking it was a much better alternative to the donuts they had the years prior to that. It costs me about $8 to give the GJ banana bread as a snack and around $12 for a whole loaf from my local bakery.

I started making my own banana bread and realised how much cheaper it was making it from home. Even cheaper again if I bought my flour in bulk and got my over-ripe bananas cheap from my greengrocer. Once we turned to a Gluten Free diet (I am gluten free and the kids are mostly low gluten) we found ourselves missing banana bread so I decided to play around with ingredients and create my own Gluten free recipe. After loads of attempts, some total disasters (mostly silly things like forgetting the eggs or even the flour) I'm finally onto a winner! It is a drier banana bread than you might compare to wheat based commercial products but I find this an advantage with little kids as it doesn't fall apart too much in their hands!

I make my own Gluten Free flour from combining at least 3 different GF flours. This gives it a better texture and taste. Today I used 1/3 coconut flour, 1/3 tapioca starch, 1/3 brown rice flour. The use of GF baking powder and chia seeds helps hold the bread together and gives it a lovely rise.

I make my mixture in the Thermomix (TM) but you could either use a large Food processor (FP) or buy your nuts already crushed or as meals (eg: almond meal is readily available at the supermarket) and chop down your dates and bananas prior to using a mixmaster. If you aren't using a TM then follow along with the quantities, order of addition of them and ensure your mix is well combined before pouring into your tin. Use standard ingredients in place of organic if you wish.

GLUTEN FREE BANANA BREAD RECIPE

Ingredients:

80g Organic Dates
60g Organic raw almonds
60g Organic walnuts
180g Gluten Free Flour (combination of 3 or pre-bought mix)
2 tsp GF Baking powder
20g or 2tbsp Chia Seeds
Pinch of Cinnamon
40g or 4 tbsp of Extra Virgin Coconut oil
50g or 5 tbsp Agave syrup (or maple syrup, honey)
10 drops of SweetDrops liquid Stevia (or 1 extra tbsp sweetener)
2 whole eggs (cracked seperately before adding)
2-3 very ripe bananas depending on size (roughly chop or break apart with hands)
130ml milk (soy, dairy, lactose free, almond, etc)

Preheat oven to 160 deg. May vary with your oven, you want it low-moderate heat.
Chop Dates, almonds and walnuts first on Speed 6 for 10 seconds (or using FP, crushed nuts, etc)
Add in all other ingredients and mix on Speed 5 for 20 seconds or until well combined.
Pour into baking paper lined tin or silicon loaf mould (I still use thin strip of paper in mould) and place into oven for approx 1 hour. Keep an eye on it from 45 mins onwards til you learn exact time for your oven. You will see it brown on top, a nice rise and a yummy smell in your kitchen and you'll know it's ready. Leave to cool in tin for a few minutes then turn out onto a wire cooling rack before cutting and serving warm.
Best stored when cool, wrapped in a tea towel on your bench or in the tea-towel in a sealed container. Mine doesn't last long around here, usually gone that day!
Enjoy!!

 Note: My bread was accidentally left for 5 extra mins as the kids distracted me so it's just slightly browner than usual. Was still delicious though!

HEALTHY SNACK IDEAS!

If there's one area of any healthy eating plan that can easily get off track it's the snacks you may eat during the day and especially at night after dinner. It can often seem easier to start the day with a healthy breakfast, grab a light lunch and eat a simple dinner but it's the little things that you don't even think about that can add up to an unhealthy intake of fats, sugars and salt in your daily diet.

Snacking itself is not an issue. It can actually be a good thing to have a small snack to regulate your blood sugar levels, keep you mentally alert, increase your energy and keep your metabolism humming along nicely. When choosing your snacks try thinking of it as a way of topping up your dietary gaps as opposed to an opportunity to treat yourself. It's all in the mindset and changing the way you think about things.

Here's a list you may like to keep on hand. It might be a good idea to keep this list on your fridge and save one to your phone when grocery shopping so you make sure you have the necessary items on hand.

HEALTHY SNACKS

My healthy yoghurt recipe CLICK HERE FOR RECIPE
Banana and agave smoothie (or mango is great this time of year)
Rice crackers and low fat dip (dip recipe coming soon)
Low salt, original flavour corn chips and guacamole dip (dip recipe coming soon)
Low salt peanut butter on rice or corn cakes
Homemade fruit & nut mix (raw almonds, walnuts, cranberries, dates, dried organic apricots)
A handful of grapes or strawberries
A couple of my choc goodness balls CLICK HERE FOR RECIPE
1 Sushi roll (choose salmon, tuna, BBQ chicken, avocado, crab as healthier options)
Piece of banana bread CLICK HERE FOR RECIPE
Freshly squeezed juice (my favourite: apples, ginger, lemon & handful baby spinach)
A few melon slices

As you can see from above most of these snacks are quick to prepare, high in nutrients, low in salt and bad fats. Including 3 of these snacks into each day for your morning tea, afternoon tea and dessert you will find your body has less of those energy 'dips' throughout the day and you'll be looking great and feeling great in no time.

Instead of falling into the fast food drive-through trap when feeling snackish try either planning ahead and taking a piece of fruit and a small container of the fruit & nut mix with you or avoiding the drive-through and picking up something healthier from the service station (most sell yoghurt tubs, fruit salad) or stopping to grab a sushi roll (which most food courts have on offer these days).

The importance of Prawns - My Tomato & Prawn Rice dish

An important part of healthy nutrition is getting the right amount of protein in the healthiest forms possible. Prawns tick all the boxes. I'm well aware that there are many people who can't stand eating prawns and there are others with shellfish allergies who simply can't. For the rest of us though is it possible you are overlooking just how nutritious these little eco-friendly creatures are?

• They contain more protein (per weight) than beef, chicken, pork or lamb
• They have the least fat content compared to any land based animal protein sources
• High in Omega 3 and 6 which is great for healthy brain function and bone strength
• They are packed with vitamins and minerals including iodine, zinc, iron, phosphorus, potassium, magnesium and many more
• They are an excellent source of Niacin which is essential for the release of energy in the body and therefore assists the metabolic process

There are of course many different ways in which you can enjoy and include prawns in your diet. You could eat cooked prawns that have been chilled just as is or with a little dipping sauce. You could add cooked prawns to a salad or stir-fry, cook them on skewers on the BBQ, the possibilities are endless.

Below is a favourite quick easy dinner I like to cook for my family. It is of course high in protein, low in fat, low in salt, good for the heart and brain but best of all delicious! I've made mine in the Thermomix (TM) but you can use a deep pan using all the same ingredients, it will just be the time that you will need to self monitor. Prawns cook awfully quick, usually within 5 mins or so. If you are using raw green prawns like I have then just look for the colour to change to orange and they will stiffen when cooked through. If using pre-cooked prawns then just a minute or two should suffice to heat through the middle. Cooking from raw is always fresher tasting in my opinion!

PRAWN AND TOMATO RICE DISH

INGREDIENTS

1 Spring Onion with shallots
1 large Capsicum
3 large Tomatoes
1 Garlic clove
1 small piece of ginger
1 green chilli (2 for medium heat)
300g large green (uncooked) Prawns
20g or 4 tbsp coconut oil
10g or 2 tbsp Fish sauce

TM=Thermomix  FP=Food processor or by hand

Chop garlic, onion and ginger in TM for 3 seconds on speed 5 OR using FP.
Add coconut oil to TM OR transfer ingredients to a deep pan.
Cook on Varoma temp for 2 minutes, Speed 2 OR saute with coconut oil on high heat.
Chop tomatoes and chilli on Speed 6 for 5 seconds OR using FP then add to pan.
Cook on Varoma temp on Speed 2 for 3 minutes OR in pan stirring regularly.
INSERT BUTTERFLY in TM. Add fish sauce, salt (approx 1 tbsp, or to your taste) and paprika then prawns and capsicum (or other thinly sliced vegetables) OR add these ingredients and continue stirring on medium heat for approx 5-7 mins or until prawns are cooked through.
Cook on Varoma temp on REVERSE Speed 1 for 6 minutes.
When finished transfer to the Thermoserver and sprinkle chopped shallots over OR add to your steamed rice (rice cookers are an easy way of cooking perfect rice).
If using TM then cook your steamed rice using your Everyday cookbook recipe.
Serve your prawn dish on the steamed rice.

SERVES 4 ADULTS OR 2 ADULTS AND 3 SMALL CHILDREN'S SERVINGS. Add extra prawns, tomatoes and vegetables to stretch further.

COOKING WITH FISH - My Sweet and Spicy Fish Dish recipe

Speaking with a friend yesterday I mentioned I was going to cook some fish for dinner. She told me she rarely uses fish as she really didn't understand how best to cook it or what flavours she should be using. I think the only reason I am as comfortable cooking seafood as I am is because I am a semi-vegetarian and have been for well over 20 years.

For those who are unsure the best way to cook fish at home here are some suggestions:

• Placing a piece of salmon fillet onto a baking tray loosely wrapped in foil and topped with thinly sliced lemon, sprinkled with salt and cracked pepper. Alternatively you could drizzle a little teriyaki sauce over your fish for a sweet oriental taste. Cook for 20-30 mins in oven on 160c, depending on your oven and portion size. Check after 10 mins and then every 5 mins after until the salmon is a lighter pink. You can slice an end off to double check if it's cooked through. The salmon will usually give off a white milky liquid towards the end when it's ready.
• Cover a piece of white fish (like barramundi or perch) with lemon pieces and finely chopped dill, salt and cracked pepper. Wrap loosely in foil and cook on BBQ or in oven.
• Lightly flour (rice flour will work too), sprinkle with salt and pepper some small whiting fillets, then pan fry in a little oil. Yes it's cooked in oil, but the trick here is to have only 2-3 little pieces and load your plate with a good healthy salad. This is a quick and easy dish that should take only 15 mins from start to finish!

Tonight I made a scrumptious fish dish using asian-inspired flavours. I used my Thermomix but there is no reason you can't steam your fish in a microwave or cooktop steamer and make your sauce in a pan. It will take slightly longer than using your TM but the outcome should be fairly similar!

SWEET AND SPICY FISH DISH

INGREDIENTS

1 garlic clove
1 small piece of ginger
2 chillies (green for medium, red for mild)
2 shallots
2 capsicum
Squeeze of half a lemon or lime
20g or 3 tbsp Fish sauce
40g or 6tbsp of Agave syrup (or brown sugar)
20g or 3tbsp coconut oil
Himalayan Salt (or table salt)
Paprika
Turmeric
1 extra large piece of Ling fillet (cut into individual portions)
TO SERVE WITH: Either steamed rice OR Noodles
OPTIONAL: Extra finely sliced vegetables

TM=Thermomix, FP=Food processor

Chop Chillies, ginger and garlic in TM for 5 seconds on Speed 5 or FP medium speed.
Add coconut oil to TM bowl or move FP mixture and oil to deep pan.
Place ling fillets into the top of TM Varoma tray or standard steamer with baking paper lining underneath.
Sprinkle turmeric, salt and paprika on your fish.
Put varoma tray on top in position on your TM or commence your steamer.
Cook oil & garlic mixture in TM on Varoma temp for 2 mins, Speed 2. Or pan fry mixture for 3 mins, stirring regularly.
Now add fish sauce, lemon/lime juice, pinch salt, agave, 250mls water to TM bowl or pan.
Set TM on Varoma temp, Speed 2 for 10 mins or continue pan-frying on medium heat, stirring regularly.
Add sliced capsicums or other finely sliced vegetables to TM bowl or pan.
Now set TM on Varoma temp ON REVERSE SPEED 1 for 10 mins or pan fry until capsicums/vegies are cooked well.
Check the fish to see if it has cooked through when TM has around 5 mins left on the clock. If using a steamer please regularly check your fish as I am unsure the exact cooking time for your individual steamer.
When fish is cooked through the sauce underneath in your TM will be done. For a chunky sauce you can take Reverse off and blend for 3 seconds on Speed 5 or serve as you like.

I used my Thermomix for this recipe. Once fish and sauce were done I rinsed my SlimPasta Wok ready noodles under water in my TM basket and drained well. I then placed noodles into the Thermoserver and added sauce over, keeping lid on for 2 minutes. Drain off excess liquid from fish and serve the noodles/sauce into your bowl with your fish on top. Cover with extra sauce and serve. Alternatively steamed rice or noodles of your choice will go nicely too!

This serves approx 4 adults OR 2 adults and 4 small children. My kids loved this dish, as they don't mind a bit of heat in their food. If you or your children don't like hot spicy food so much then add only 1 red chilli and a little less sweetener to balance your flavour.

I chose Ling fillet for this recipe as it is a hardy fish that holds together well. It has very little flavour so lends itself nicely to spicy, curry style dishes. Buy Australia Ling from a good fish supplier (like mine at Logan Rd Underwood, Big Gun service road towards the Aquatics Centre end) or your local supermarket. It is usually reasonably priced around $20 per kg or sometimes less on special. I spent $14 on my family sized portion.

Steaming fish is a good healthy option and you can add your flavour with the sugar free, low fat sauce. Slimpasta noodles are an excellent gluten free option which not only taste great but have a good texture and need very little preparation. They are available at Coles and most supermarkets in the health food aisle.

RECIPE FOR CHOC 'GOODNESS' BALLS

This is a family favourite that I recently invented as a healthy but seriously yummy chocolate treat. It is completely dairy free, gluten free and sugar free but also loaded with antioxidants, full of protein, low in fat, packed with vitamins and minerals and a good source of fibre. It tastes better than it even looks! Obviously if you make changes to the ingredients list then the nutritional values may change but feel free to swap things around if it's suit what you would normally stock in your pantry. Personally I'll be adding some rum to these at Christmas for a healthy adults only rum ball!

This recipe calls for the use of almonds. They are great in your diet for the following reasons:

• Almonds are low in saturated fat
• They contain many nutrients such as calcium, magnesium, vitamin E, phosphorous, zinc, copper and folic acid
• High in protein and dietary fibre
• A small quantity can keep you feeling full for longer

It is not entirely essential to use organic products, it's just what I use and so that is why I have listed them.

You will obviously use your Thermomix for this recipe if you have one. If you are using a food processor speeds 6-9 on TM will be your high settings. Speeds 3-5 are your medium settings. Weigh each ingredient or measure using measuring cups to approx weights. Those using your TM you should already understand the processes. Please feel free to ask questions either here or my FB page.

INGREDIENTS:

200g raw organic almonds
70g organic dates
30g goji berries
20g raw organic cacao powder
50g shredded or dessicated coconut
10g coconut oil
70g agave syrup
10 drops of liquid stevia (chocolate infused flavour)

Grind almonds on Speed 8 for 5 seconds (or pre-chop or use almond meal).
Add dates and goji berries on speed 6 for 5 seconds.
Add cacao, coconut oil, coconut, agave and stevia on speed 5 for 30 seconds or until you see the mixture is coming together and forming a sticky mix.
Roll into bite sized balls and place onto a tray lined with baking paper and refrigerate for at least an hour before serving.
Will make approx 40 balls. Best stored in airtight container in the fridge.
ENJOY!

Substitutions are:
Cashews or brazil nuts FOR almonds
Sultanas, cranberries, dried fruits FOR dates and goji berries
Cocoa FOR raw organic cacao powder
Ricebran oil or grapeseed oil FOR coconut oil
Honey or maple syrup FOR agave and stevia

Going Gluten Free & My healthy breakfast alternative recipe

I've had digestive problems pretty much my whole life. I think it's reasonable to assume that my body overall has a naturally low immune system and that stems across to a slow moving gut. I was once tested for coeliac disease that whilst I was on the border of being diagnosed that I was still safe to eat gluten products. I was told that I more than likely was suffering from IBS (Irritable Bowel Syndrome) so I went on to try aloe vera juice (my goodness that stuff is disgusting), prune juice, fibre drinks like metamucil, eating more fruit and vegetables and then when it got bad enough resorting to things like laxatives and enemas. Yikes!

 I believe now that advice was wrong. After changing across to a gluten free diet I have never felt better. My digestive system moves at a pace closer to what it should. Think about how disgusting it would feel making 2 or 3 trips to the toilet A WEEK? The pressure that would have been putting on my liver and other organs would have been phenomenal. Now after switching to gluten free I am a regular daily girl and it's amazing the impact that has on your stomach. No more terrible bloating, I wake every morning with a much flatter tummy than I ever did before. I noticed that part of it pretty much within a week!

Sure going without gluten means dropping the heavy bread items and pasta which I must admit was a little hard at first. Now I have clear alternatives that not only satisfy my cravings but stop me from feeling heavy and sluggish afterwards. How many of you have had a nice big bowl of pasta and then felt like you could go for a night jog afterwards? I would feel like I could go for a nap or lay around the lounge room like a sloth.

Chances are your digestive system moves faster than mine but that doesn't mean you can't give some gluten free products or recipes a try. You may just surprise yourself with how good they make you feel afterwards and how difficult it is even knowing it is GF if it's a good recipe with balance and flavour!

Here's something you could give a try if you'd like to change to a grain-free cereal alternative or just to eat as a simple snack for morning or afternoon tea. You could even eat as dessert it's that good!

RECIPE FOR HEALTHY GRAIN-FREE BREAKFAST/SNACK

INGREDIENTS:
3 tbsp Low fat Natural yoghurt
2 tsp *Power Start blend (available at Flannery's)
Approx a dozen fresh or frozen blueberries (or raspberries, strawberries, etc)
2 tbsp of Organic maple syrup or other natural sweetener (I use agave some mornings)

Add to the bowl in that order and stir through until well mixed. Delicious!

You can play with the level of sweetener you prefer, some days I choose agave syrup but other days I go for maple, just to change the flavour slightly! This can make a yummy snack even without the powerstart but it won't be as nutritious or filling as with it.

You can change your fruit to whatever you like or is in season at the time (blueberries are cheaper at the moment and you only use around 1/4 punnet for this recipe) but I love blueberries because they are delicious and are loaded with anti-oxidants. They are very low in calories, contain Vitamin C, A and E, B complex vitamins like niacin, pyridoxine, folates, pantothenic acid, riboflavin, and folic acid. These vitamins act as co-factors to help the body metabolize carbohydrates, protein, and fats. They also contain vital minerals such as potassium, manganese, copper, iron and zinc.

*Powerstart blend is available for sale at Flannery's and possibly most health food stores. I have met Jason, the owner of Vital Longevity and creator of this product, and spoken to him about the product. He created it to replace many of the vitamins, minerals and anti-oxidant rich foods that many are lacking in their diet. It also contains Bee Pollen which he advised can help to reduce allergies as the body starts creating it's own response to the pollen when digested regularly. He was spot on with that. 6 months after starting on this product I have abandoned my daily Hayfever medications, reduced my asthma medications and even now in Spring suffer very little of my usual severe symptoms.

Powerstart contains chia seeds, waltana gold rolled flax seeds, ground - sunflower seeds, pumpkin seeds, brazil nuts & almonds, bee pollen (cracked cell), goji berries, blueberries, pomegranate powder, acai berry powder, lemon fruit powder and ginger powder.

You need to soak this overnight in a container using a small amount of water. I keep a small tupperware container in the fridge with enough soaked powerstart to keep me going for a few days and just replace as it is finished.

If you do not have Powerstart you could try using almond meal, crushed nuts, goji berries, finely chopped pumpkin seeds (pepitas) and chia seeds as your own mix. Powerstart is just over $20 for a packet but it will last you quite a few months even when used daily. I swear by this stuff! If you have allergies especially give it a go!

OVERHAUL YOUR PANTRY (Part 2: Sugar alternatives)

Following on from my last post about overhauling your pantry, in this post I'd like to touch on the use of alternatives for Sugar in your home.

I think most people would be in agreeance that sugar tastes good. In fact it tastes too good! This year I have made a conscious effort to significantly reduce the amount of sugar my family is having in our overall diet. I strongly believe that the reduction in sugar in this household has not only made a massive difference in the behavioural changes within our 4 boys but also help to shed further weight that I had not managed to shift for close to ten years!

Sugar was my drug of choice! I know that up until recently I was addicted to it. My body would tell me when it thought it needed it (3pm slump anyone) and I am sure that I was eating sugar in almost every item that entered my mouth. It would start with my breakfast cereal. A label of low sugar on a cereal packet still means sugar is in it. I was having sugar in my low fat choccy milk, sugar in my coffee, sugar in sauces, sugar added to some juices, sugar in muesli bars, sugar in chocolate, sugar in frozen coke, sugar in my salsa dip, even sugar in the bread we were buying! No matter where you look you will find sugar in processed foods, even in things you weren't expecting!!

Best solution to cutting down sugar (let's face it, cutting it out completely is near impossible) is to eat as many homemade foods as your time will allow. I found the easiest way to the cut the time factor down and make a multitude of things from scratch was using my Thermomix. If you haven't heard about a Thermomix then you'll just have to wait for another blog post to come, or go google it. You certainly won't run out of things to read about this incredible machine! In saying that please feel free to use your standard food processor to make my recipes, you may just find it takes slightly longer or you may need to buy certain items in their milled or ground forms (eg: buying almond meal instead of making your own).

My favourite natural sweetener of choice as an alternative to sugar is Agave Syrup (sometimes called Agave nectar). Agave syrup is produced from the nectar of a mexican cactus. This stuff seriously tastes awesome and whilst it is still a sweetener it comes with great health benefits that it's counterpart doesn't. One of the best reasons I love using Agave syrup is because it is so sweet you really don't need a hell of a lot of it. Here are some other reasons you should try using it:

• Agave syrup has a low GI (glycemic index) of between 10 and 19, significantly lower than other sweeteners. Honey has a GI of 35-58 whilst sugar has a GI of 60.
• Low GI carbohydrates, such as agave syrup, can prevent your blood-sugar levels from rising too high, which can lead to high triglycerides and an increased risk of developing Type 2 diabetes and heart problems.
• Agave syrup has a consistency similar to honey yet it is not quite as viscous (sticky) so it is easily dissolved into things such as baked goods and yoghurt.

I buy my agave from Flannery's Health Foods. I am sure most health food stores or bulk food suppliers would also stock this. If you want to give it a go then I suggest you buy a small amount and try it on for taste. Use it anytime you would normally use sugar but start out by cutting the quantity by half until you work out the right balance for you. Remember though it is still a sweetener and therefore contributes to your overall calorie intake so best to be careful not to go too silly with it!

Another alternative worth considering is Stevia. Stevia is also a natural sweetener but it is made from the leaf of the stevia plant. It is considered to be approx 300 times sweeter than sugar so very little is required. Stevia contains no calories and therefore has no effect on blood sugar levels, making it suitable for diabetics. I find that Stevia has quite a bitter aftertaste. It is for this reason I use only a small amount of Stevia liquid drops to help reduce my overall Agave or maple syrup quantity. I know of some people who can purely replace all their sweetened products with stevia but unfortunately the aftertaste means I am unable to do so. Still don't discount using this product in addition to other sweeteners to lower their total content and therefore reduce your overall caloric intake.

My other favourite natural sweetener is Pure organic maple syrup. Maple syrup comes from the sap of the Maple tree, grown in abundance throughout Canada. It contains significant amounts of zinc and manganese, as well as amino acids. Compared to honey it has 15 times more calcium and 1/10 as much sodium. I also find like agave it is considerably sweeter than sugar and full in flavour that you often need less than you would normally would need using sugar.

My recipes that will follow on within this blog will often list agave syrup and stevia as my sweetener. Feel free to use honey instead (or sugar if really necessary) but keep in mind the reason I avoid sugar as much as possible is because it is easy to eat too much of it collectively over the course of a day and can be quite addictive in the long term!

OVERHAULING YOUR PANTRY (Part One)

Overhauling your pantry is something that will more than likely be a working progress for quite some time. It is however a necessary part of the process if you are trying to eliminate your unhealthy habits. Those sneaky treats like packets of fatty crisps, mini milk chocolate bars, lollies, high sugared muesli bars and goodness knows what else need to go! Let's face it, you will have plenty of opportunity to eat the odd treat here and there at birthday parties, Christmas functions or the odd (may I say rare) occasion that your willpower gives out during a stop to the fuel station or drive through. You don't need those things staring you in the face every time you open the pantry or fridge door!

Whilst we are at it you can start replacing your low quality cooking oils as they finish with something I believe is a much healthier choice, coconut oil. Your best option is to select the Extra Virgin organic Coconut oil but if the budget is a little tight then the standard Coconut oil will suffice. Coconut oil is well regarded as one of the healthiest oils in the world. There are by far too many health benefits to name them all here but I recommend you look further into this amazing oil. Some of the more important reasons for switching across to coconut oil are as follows:

• Coconut oil is heat stable therefore suitable for high temperature cooking
• It is primarily a medium chain fatty acid (MCFA) which does not have a negative effect on cholesterol. In fact MCFA's are known to lower the risk of heart disease and help to speed up metabolism, therefore assisting with weight loss
• Coconut oil contains Lauric Acid which converts in the body to monolaurin, a compound highly toxic to bacteria, viruses, fungi and other microorganisms. Breast milk contains Lauric acid which is why it's believed that breastfed babies are less susceptible to viruses and other sicknesses
• Regular consumption may boost immunity therefore reducing illness
• Coconut oil helps the body to absorb minerals such as calcium and magnesium, crucial for bone health
• It can ease acid reflux and aid in digestion, therefore important for healthy bowel function
• It can be used as an all over body moisturiser and hair treatment (a little goes a long way)

It is for these reasons and many more that our family has switched to using coconut oil for virtually all our cooking, with the exception being the use of olive oil with dukkah. Coconut oil remains quite liquid in the warmer months but you will find it solidifies throughout Winter. Simply place the jar into a jug of warm water a few minutes prior to use if it makes it easier for you to use it.

My recipes will list coconut oil as my oil of choosing but feel free to use your regular oil in place if need be. Coconut oil can be found at most health food stores or possibly in the health section of your local supermarket. I have commenced buying mine in bulk from a local Brisbane Food Co-op and it works out quite a bit cheaper doing so.

Stay tuned for the next instalment of your pantry overhaul, SUGAR ALTERNATIVES!

WELCOME!

WELCOME!!

When I started my first family blog 2 years ago never would I have thought I'd be here creating a second blog. This blog really has stemmed from multiple comments from friends and family that I should put together all my healthy tips and recipes in one place for both themselves and others to gain inspiration from.

For those who are unaware of my background story I shall give you a quick rundown. Now where do I start?

Starting from as far back as my memory stretches I have been a health conscious person. I became a vegetarian around the age of 7 basically once I worked out exactly what animals I was eating! I was always a very physical child and went on to do quite well within Athletics, softball and in my teenage years weighlifting. At the age of 16 I was the QLD state champion and held QLD records for my efforts. At 17 I participated in the Australian Weightlifting Championships where I placed fourth for my weight category in the Under 20 age division. Obviously exercise was always very important to me back then and continued to be well into my mid 20s when I fell pregnant with our first son.

Over the years of being pregnant with my four sons I gained a significant amount of weight. Having four children in 6 years and with the last two of those only 14 mths apart from each other I found myself at my all time greatest weight. After having my 4 boys I also found myself with various pregnancy/birth related medical issues that needed to be addressed. I underwent a Hysterectomy when my last son was 11 weeks old to repair prolapses and damage from the delivery of my first son. Later the following year I needed hernia surgery on 2 sizable hernias within my abdominal wall.

I found myself very overweight, sluggish and suffering from low self esteem. I knew then I needed to return to my healthy ways and become the kind of mother who had the energy to keep up with my children. I wanted to be able to show them the way in life and not just stand back and watch from the sidelines. Approaching my mid 30s and knowing my childbearing years were behind me I knew now was the right time to do it.

That was 2 years ago now. I have since dropped from a dress size 18 to a 12, lost 27 kgs and regained the youthful, energetic life I always loved having prior to becoming a Mum. I continue to show my boys everyday that they are capable of doing anything and everything they put their mind to. This past 6 months I have returned to a healthy BMI, have done things I never imagined I would do like the Story Bridge climb,  rockclimbing at Mt Barney and running distances up to 7 kms. I run a few times a week and continually push myself further as the months go by. My health has never been better.

If you are at a stage of your life where you want to make healthier choices, increase your energy and regain back some of your youth then I invite you to follow along with me whilst I show you simple healthy tips, great tasting and super healthy recipes for everything from breakfast, lunch, dinner, snacks and beverages. You don't need to take all of this on board, just take from it what you need. Adapt these tips to your own lifestyle and tastes but I guarantee you if you commit to making the lifestyle change you will soon see a healthier you!

Below left: At my heaviest Oct 2010. Below Right: Feeling fantastic Nov 2012.