Diet

Is There Joy In Soy?

The soya bean has been part of the human diet for thousands of years and, thanks to a protein profile nutritionally equivalent to meat, it has made its way into the spotlight as a suitable alternative. Soya was considered by the Ancient Chinese to be one of the five sacred grains vital for life (alongside rice, wheat, barley and millet), but it is still met with its fair share of controversy.

So, what is the verdict? Is soya a suitable meat replacement? Are there dangers of long-term soya intake? And what do the experts have to say on the issue? Fry’s Vegetarian Foods has long been hailed as SA’s best producer of tasty soya alternatives to meat, and when putting this question to them I was of course hoping for a positive outcome – I’m not ready to part with my delicious faux-chicken nuggets just yet!

Dietitian Caryn Davies RD(SA) gives us the run-down:

Please note that I’ve summarised her text for easy reading, and you are welcome to read the full article here.

Soya Types

First we need to acknowledge different sources of soya and their different potential health implications. Genetic modification of agricultural soya (much of our SA soya options) has been associated with negative health and environmental consequences. This, however, is not true for soya that has been naturally farmed.

Finding Valid Research

The next point is identifying which sources of information (both for or against soya) are valuable and credible. It is often unfounded claims that cement themselves in the minds of readers, inaccurately portraying different foods and their properties. What makes research so complex, is that not all sources of information are equally credible. There are also areas in which different studies (on the same topic) give conflicting results, as well as areas where not enough research has been done to provide reliable answers.

We’ve looked at position statements of the American Dietetic Association, the FDA, and the US National Library of Medicine (amongst other sources) to gather our research.

Soya Health Benefits

Soya is suggested to benefit: heart disease, reduction of menopausal symptoms, prevention of hormone dependent cancers (breast, prostate and endometrial) and bone health. It contains healthy phytochemicals (plant compounds) called isoflavones. There are various types of isoflavones, but two specifically (genistein and diadzen) have been studied closely and found to be very similar in structure to the hormone estrogen, which therefore mimic the activities of estrogen in the body.

These so-called ‘plant hormones’ are much weaker than true hormones, yet seem to have a positive influence on estrogen balancing in the body and lowering LDL cholesterol. Phytoestrogens found in soya foods also act as antioxidants, carcinogen blockers or tumor suppressors and may exert a protective effect against hormone related cancers by binding at estrogen receptor sites. Further studies suggest that plant based estrogens may reduce the incidence of vasomotor symptoms (hot flashes) of menopause and lastly that they may protect women against osteoporosis by the action of genestein, which stimulates osteoblasts (bone forming cells).

Exploring Side Effects

As long as you are choosing good quality soya products, that have not been genetically modified, there is very little reason to avoid soya with the obvious exception being a soya allergy.

There have been references to limiting soya in order to combat gout. All protein foods contain substances called purines, which yield uric acid as a by-product of metabolism, and could thus supposedly aggravate acid build up and the symptoms of gout. However, avoiding soya would warrant avoiding meat protein, which is usually higher in purine. It is also worth noting that improvements in the efficacy of gout medication have largely replaced the need for rigid dietary restriction of purines in recent times.

Soya Supplements

There is a big difference between soya based foods and soya supplements, which contain a much higher concentration of isoflavones, and unfortunately there is not enough accurate scientific evidence to support the use of soya supplements. As with many healthful nutritional ingredients, more is not necessarily better – a balanced diet remains the professional prescription for optimal health.

Daily Recommendation

The only specific recommendation available is from the FDA, which advises 25g soya protein per day for adults to potentially reduce the risk of heart disease.

http://www.frysvegetarian.co.za/the-soya-story-frys-tells-it-factually/

5 Reasons To Love Oats

Oats! They are a staple in my diet, and for so many reasons. Whether in my morning smoothie, a bowl for breakfast, or part of my latest sweet treat recipe – there are several reasons to love oats.

1. Oats are a good source of silica. Silica is known by some as the greatest beauty mineral as it assists healthy connective tissues (think muscles, hair, nails, bone and skin).

2. Oats are an amazing source of fibre. Fibre not only helps to lower cholesterol, but aids digestion, and decreases the risk of diabetes and weight gain.

3. Oats are amazing for your skin! Treat your skin to a deliciously cleansing mask:

  • 2 tbsp oats
  • 2 tbsp natural yoghurt
  • Juice 1⁄2 lemon
  • 1 tbsp apple cider vinegar or splash of water
  • Combine in a bowl, and leave on skin for 15 minutes

4. Oats contain complex carbohydrates -the best kind of carbohydrate! Contrary to popular belief, carbs are not the devil. They are actually the body’s chief source of energy. They’re also the easiest macronutrient to absorb, thanks to their ability to quickly convert into glucose for energy. However, to sustain energy, it’s better for our bodies to absorb glucose slowly. That’s why it’s important to go for ‘complex’ rather than ‘simple’ carbs.

5. Oats can be so versatile! I love them best for breakfast or dessert. Sweet tooth? Try my Nutella Oats or my Apple Pie Oats! Loving oats for breakfast? Try my Crunchy Peanut Butter and Banana Porridge. Yum!

12 Simple Hacks To Maintain Your Ideal Body Shape

So you’ve lost the weight... Now what?

I often discuss weight loss solutions on my blog, as this topic is always in demand. I provide tips, solutions and options on how best to achieve this. Weight loss is fantastic when it results in you looking and feeling great. However, the question we tend to overlook (”now what?”), is just as important as the weight-loss itself.

You’ve successfully lost the weight, you are looking and feeling fantastic, but how do you now maintain it? This is often the point at which people begin to gain the weight straight back. They feel as if the work has been done and now it’s time to relax back into old habits, only to find the weight creeping back on.

I am continuously telling my clients that weight loss is not just weight loss. Weight loss is a permanent lifestyle change. Remember these three words, say them out loud, and let them sink in, because if these three words are not implemented, then all that hard work goes straight down the drain.

Our inherent desire for quick results, coupled with the demands of our external modern-day environment, has ingrained in us unrealistic expectations in many areas of life - weight-loss included. It is always wonderful to achieve a goal, especially when it comes about quickly, but what happens to that goal when it comes into being?

Think of it like a business – say you have launched a business, and you have reached a point of great success – now what? Are you just going to stop working and let your business run itself? – never! You are going to put as much as you can into your business to have it grow further, so that you may reap even more success. The same goes for maintaining your body – it is constant work, and requires a major focus on your mental, physical and emotional health.

We need to change our perceptions about weight-loss to encompass more than just looking good. Reaching your desired body shape requires you to be healthy, and to maintain great health in order to maintain a great body. There are no short cuts or quick fix solutions. Only consistency and dedication to your health – every single day for the rest of your life.

So how do you maintain your body shape? Here are 12 great ways to keep yourself in check:

  1. Drink warm water and lemon every morning upon waking.
  2. Take a good quality probiotic to ensure proper digestion.
  3. Drink loads of water – at least 8 glasses per day.
  4. Load up on vegetables, and lean protein.
  5. Don’t fear healthy fats – these keep your blood sugar levels stable and make you feel satiated.
  6. When you eat, sit down, chew slowly and enjoy every bite. Make sure you are eating and only eating. Don’t pair eating with activities such as watching TV or playing on your phone. Let yourself be fully present and aware when you eat –you will be pleasantly surprised at the difference this makes to how you feel after a meal.
  7. When you feel a craving coming along – brush your teeth. The cool minty taste will prevent you from wanting to eat.
  8. Find ways to move more – walk your dogs, go for a stroll in the park, find a sport you enjoy or create a hiking club. Making exercise social will help you enjoy it more.
  9. Stick to small dinners and bigger lunches.
  10. Try to get some protein in at every meal.
  11. Avoid carbs from grains at night. Stick to vegetables and proteins instead.
  12. Above all, don’t obsess about your weight! Give your body love, show it appreciation, and I can guarantee it will love you straight back!

Nutritious Lunch Box On The Go!

This is a perfect nutritious recipe for those “Rush Hour” days. This simple recipe is filled with all the good stuff that will make you glow from the inside out. The ingredients are easy to find and easy on the budget. Boiled eggs will keep you fuller for longer and will prevent you from binge eating. Broccoli is a super food known for its high levels of calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis. Broccoli is also high in fibre, which aids in digestion, maintains low blood pressure and curbs overeating. I cooked the mushrooms in a balsamic reduction source giving this lunch box recipe a burst of flavors

 

Ingredients

  • 2 boiled eggs
  • Handful of broccoli florets
  • Handful of chopped raw peppers (red, yellow and green)
  • 100 g sliced mushrooms
  • 2 teaspoons extra virgin olive oil
  • 2 tablespoon balsamic vinegar

 

Method

Boil eggs and put aside to cool. Steam broccoli for 5 minutes and put aside to cool. Heat the olive oil over a medium heat in a small pot. Add the mushrooms and allow it to cook for about 3 minutes. Add Balsamic vinegar and allow it to simmer for 3 minutes on a low heat. Mix all ingredients in your lunch box and add the chopped raw peppers. Enjoy!

 

lunchbox

Be sure to follow me on FB, Twitter and Instagram for Health and Happiness

How To Enjoy Your Coffee The Right Way

From contributing author, Jessica Sepel's, website.

In my opinion, the issue with coffee is not the coffee itself. It’s the way people have their coffee.

The additions of sugar, milk, cream and sweeteners are what make that innocent cup of coffee – not so innocent! In fact it can be the cause of many of your unwanted health issues. I harp on and on about coffee being dangerous in excess to an already stressed out body because the caffeine can cause a rise in cortisol and adrenaline. And too much cortisol causes all kinds of hormonal issues – and weight gain around the midsection (no thanks!).

Too much coffee will also have a major impact on liver and digestive function, but if you follow my blog – you also know that I say YES PLEASE to my 1 cup a day. All sorts of research supports that moderate amounts of coffee are GOOD for our health. So how do you have your coffee?

If you have a double shot with full cream milk and 2 sugars…and maybe some cream on top? – I can assure you this is NOT good! Or perhaps you are having a large cappuccino. This is 2 cups of milk + 2 espresso shots + chocolate sprinkled on top… not so good! Basically most coffee options at Starbucks are not going to be a good option unless you have a long black… What do I think a good coffee looks like?

  • A long black – with a dash of good quality cows milk or almond milk (if you prefer dairy free)
  • A piccolo – a shot of espresso with only a small amount of milk added. This is what I have, sometimes I have cows milk and when I am cleansing I enjoy almond milk
  • A macchiato
  • An Americano
  • A ½ latte/flat white cup of milk with the espresso shot – something I order sometimes
  • A small ¾ latte/flat white –(this is ¾ of the cup milk) with no added sugar or sweetener
  • A small latte (this is a full cup milk) – with no added sugar or sweetener

A small latte is actually quite a lot of milk. This is as much as I would go. No more! Little tips:

  • Don’t have chocolate on top
  • Go for good quality organic cows milk – low fat or full fat
  • Only have 1 shot in your coffee, max
  • Try to have 1 coffee a day – max 2!
  • Don’t drink coffee after 1pm

Ayurveda Spices & Herbs

V = Vata Dosha consisting of space and air with qualities that are light, dry, cold, erratic, moveable

P = Pitta Dosha consisting of fire and water with qualities that are hot, oily, dispersing, ascending

K = Kapha Dosha consisting of earth and water with qualities that are heavy, wet, cold, stable

Allspice is pungent, heating, balances K and V and unbalances P. It relieves gas, promotes peristalsis and stimulates metabolism. Best for autumn, winter and spring.

Anise is pungent, heating, balances K and V and unbalances P. It relieves gas and promotes digestion. Best for autumn, winter and spring.

Basil is pungent, heating, balances K and V and unbalances P if taken in excess. Basil is said to open the heart and mind to the Divine. Good for all seasons but less in summer.

Bay Leaves are sweet, pungent, heating, balance K and V and unbalance P if taken in excess. They stimulate digestion and relieve gas. It promotes sweating and can be a diuretic. Best for autumn, winter and spring.

Black Pepper is pungent, heating, balances K and V and is neutral to P, but unbalances P if taken in excess. It is a powerful digestive stimulant that relieves gas, neutralizes toxins, and burns up mucus and promotes health in the lungs and heart. It has been used in food and ceremonies since Vedic times in India. Good for all seasons.

Cardamom is pungent, sweet, heating and balances V. Its sweetness helps to alleviate P if not taken in excess and balances K. It is one of the best herbs for enhancing digestion, relieving gas and strengthening the stomach. It is good for coughing and breathlessness as well as burning urination. Good for all seasons.

Cayenne is very pungent and heating, balances K and V and unbalances P. Cayenne can be thought of a containing a great deal of sun energy because of its dramatic heating effect. It has the ability to relieve internal and external chilliness. Cayenne also helps to alleviate indigestion, stimulates the digestion and burns up toxins in the digestive system. It is good for circulation. It is pleasantly warming on a cold winter day. Best for autumn, winter and spring.

Cinnamon is pungent, sweet, astringent and heating. It balances K and V but in excess may unbalance P. Cinnamon’s sweet, astringent qualities make it suitable for P who are not in a state of excess. It stimulates digestion and circulation, relieves gas and balances blood sugar levels. It also helps to prevent heart attacks owing to its blood thinning properties. Good for all seasons.

Clove is pungent, heating, balances K and V and unbalances P. Cloves stimulate digestion and metabolism and eliminate gas. Acts on sinus and bronchial congestion. Best for autumn, winter and spring.

Coriander is bitter, astringent and cooling. It balances V, P and K (tridoshic). It helps to cool P aggravations and is good in general on a hot summer day. It can reduce fever and is a diuretic. Good for all seasons.

Cumin is bitter, astringent, pungent and cooling and balances V, P and K (tridoshic). It stimulates digestion and relieves gas. Wonderful medicinal qualities that can be used for all digestive complaints. Improves absorption of minerals in the intestines and can act as a mild pain reliever – stomach, nausea and diarrhea. Very restorative to the tissues. Good for all seasons.

Curry Leaf (Neem Leaf) is pungent, sweet and heating. It balances K and V and unbalances P. Best for autumn, winter and spring. Dill is pungent, bitter and cooling. It balances P and K and is neutral for V.

Dill helps with digestion and is a good cooling herb fro the summer. Good for all seasons.

Fennel is sweet, astringent and cooling. It calms and balances V, P and K (tridoshic). It is good for strengthening the digestive fire without unbalancing P. It helps to cool pitta, relieves gas and digestive slowness. Can help get rid of intestinal worms. Fennel is such a good digestive aid that in India it is used as an after-dinner ‘mint’. Good for all seasons.

Fenugreek is bitter, sweet, pungent and heating. It balances K and V and although it slightly unbalances P, it can be taken in small amounts by P. Fenugreek helps digestion. Fenugreek sprouts are good for indigestion. Good for all seasons.

Garlic is pungent, heating, balances K and V and unbalances P. It is a digestive stimulant, dispels gas and is a great general healer. It contains all the Ayurvedic tastes but sour. In its sun-dried form, garlic’s characteristic aroma and stimulating qualities are significantly diminished, so it can be considered more of a sattwic and balancing food than the heating and activating raw form. Best for autumn, winter and spring.

Ginger is pungent, sweet, heating, balances K, V and P. It stimulates digestion, improves absorption and assimilation of nutrients, relieves gas if not taken in excess and helps to detoxify the body, especially the liver. It improves circulation, relieves mucus congestion (has an affinity for the lungs); helps break down blood clots and may aid in preventing heart attacks. Good remedy for common cold, cough and breathlessness. Dry ginger is more balancing for K because of its drying qualities and fresh-squeezed ginger is slightly more balancing for V because of its more fluid qualities. Its sweetness allows P to take it in minimal amounts. When ginger is organic, freshly picked and young, the skin does not need to be peeled. Good for all seasons, but less in summer.

Horseradish is pungent, heating, balances K and V and unbalances P. It helps to relieve mucus and stimulates digestion. Best taken in small amounts and can be used to help heal asthma.

Mustard Seed is pungent, heating, balances K and V and unbalances P. It stimulates digestion and relieves gas. Black mustard seeds are slightly more heating than yellow mustard seeds. The most powerful action of the mustard seed is to help heal the bronchial system and to get rid of intestinal worms. Also a digestive. Best for autumn, winter and spring.

Nutmeg is astringent, pungent, heating and sweet. It balances K and V and unbalances P. It increases food absorption, particularly in the small intestine. It helps to relieve V in the colon. It is often used with cardamom. Too much nutmeg has been known to have a disorientating effect on the mind. Helps relieve cough, induces sleep and can reduce pain. Best for autumn, winter and spring.

Onion is pungent, sweet and subtly cooling to the digestive tract in it post-digestive effect. In its raw form it balances K, slightly unbalances V and unbalances P. Its sweetness, watery properties and post-digestive slowing of digestion may unbalance K if K is already in excess. Best for autumn, winter and spring.

Saffron is cooling, sweet, astringent and tonifying, aids digestion and is balancing to V, P and K (tridoshic) and has an affinity for the female reproductive system. It improves skin colour and complexion, is a blood cleanser, liver detoxifier, nerve tonic, blood thinner and heart tonic. Aphrodisiac and increases sperm count.

Salt is heating, increases P and K and decreases V. Salt is a digestive and improves flavor of food. It is a laxative and antiseptic and can be used to induce vomiting. Rock salt is rich in minerals and a strong digestive with a sweet post digestive effect therefore not as aggravating to P and K.

Turmeric is bitter, astringent, pungent and heating. Is known as the best medicine in Ayurveda as it cures the whole person. Taken in small amounts it balances V, P and K (tridoshic). It may unbalance V and P if taken in excess. It is good for digestion, relieves gas and increases peristalsis and maintains the flora of the intestine. It has tonic properties and is an antibiotic. It improves and balances metabolism. It is said to purify the subtle nerve channels of the body helping to reduce anxiety and stress; is an anti-inflammatory used to treat arthritis and period pains. Good for all seasons.

My On-Season Vs. Off-Season Eating Plan

I often get asked the difference between my ON-season and OFF-season nutrition plan, and I hope it will give you an understanding of how I approach things on a personal & professional level. As most of you know, the best results come from what you put into your mouth and can make up to 80% of your results. The other 20% is smart dynamic training designed for what you want to achieve and the type of life you want to live.

Now I eat really healthy most of the time (another 80/20 rule) so for the 20% that I am relaxing a bit, my vices are sparkling wine (in winter it is red wine), dark chocolate, pretzels, and Italian panini. These treats I enjoy over weekends. In the past I use to beat myself up and feel this extreme guilt when eating anything remotely “unhealthy” but as I have gotten wiser (ok, older) I have come to understand the importance of “living” and “balance”. I use these words a lot but it’s just because they're so fitting!

The other 80% of the time I eat really healthy & clean. This means fresh whole-foods, loads of veggies, seasonal fruit, raw nuts, seeds, whole grains, I use loads of spices & herbs, and I experiment with food a lot. Now when it comes to ON-season eating, the major difference comes in cutting out the 20% treats, and controlling quantities on certain foods. I love the food I eat and the type of food doesn’t change, just the treats get taken away and quantities adjusted.

Below I have made a comparison example of how I function ON and OFF season with my eating. Now I could to try eat my ON-season diet for the entire year, but that doesn’t give me much room for “living”. In the past I have done the all year round “clean eating” but have just ended up deprived, irritable, frustrated, and binging when I felt I “deserved” a day off, only to beat myself up the next day. This was a continuous cycle and not a very healthy place to be in, emotionally or mentally. This was not working for me and I needed balance back. So although I am not as lean during my OFF-season, I am definitely happier, healthier and far more energized.

ON-Season Eating Plan

(I measure most of my foods, except the veggies)

Meal 1

  • Upon waking: Green tea, followed by my Veggie Green Juice about 45min later
  • Straight after 1st workout: Vegan shake & 1 seasonal fruit (e.g. medium banana) & vitamins

Meal 2

  • Salad of spinach (unlimited), 125g raw mushrooms grilled, sprouts, 1 large tomato.
  • 1 medium banana OR 1 thin slice of 100% rye bread
  • If avocados are in season I will work it into my calories for the day
  • Black coffee

Meal 3

  • Large salad (unlimited), baked sweet potato (quantities measured), legume & seeds (quantities measured)
  • Green tea
  • Again, if avocados are in season I will work it into my calories for the day

Meal 4

  • 2 rice cakes with peanut butter (depending on how I am feeling for my 2nd workout of the day, I might add a banana)
  • Black coffee

Meal 5

  • Veggie Green Juice with plant protein powder added

Meal 6

  • Unlimited amount of stir fried vegetables OR oven baked vegetables (specific selection of vegetables e.g. baby marrow, aubergine, peppers, onion, green beans, broccoli, spinach, tomato, pumpkin, carrots, beetroot, butternut, mushrooms, red cabbage, white cabbage etc) cooked with coconut oil and seasoned with a variety of herbs and spices.
  • Alternatively, homemade tomato OR pumpkin soup

OFF-Season Eating Plan

This entails pretty much anything I feel like eating as long as I am making the healthiest choice possible, and I always start with 1 or 2 cups of green tea first thing in the morning.

Meal 1

  • I still have my Veggie Juice OR vegan shake before my workouts with a seasonal fruit. This is on mornings that I have early clients. On late mornings or weekends I start with meal 2

Meal 2

  • Spinach, mushrooms, sprouts, tomato, medium banana, 2 thin slices rye toast AND ½ small avocado
  • Cup of coffee

Meal 3

  • Left overs from the previous night, or salad wraps, or my Vegan muffins, or even my crunchy muesli, it all depends on how I am feeling

Meal 4

  • 1 fruit (if I am hungry)
  • Green tea

Meal 5

  • This varies between stir-fries, roasted veggies, soups, barbecues, LOADS of salad, sweet potato wedges, wraps, barley, corn on the cob etc

The key thing to remember for the above is that it's all about balance. For example, if I had a wrap at lunch I would probably just have roasted vegetables and salad at dinner. Or, if I had a salad & avocado for lunch, I might have wholemeal spaghetti with my vegan bolognaise for dinner. Then on the weekend I will add my treats.

I have really made an effort not to put limits on myself, because in the end I will just end up wanting things more. This is different for when I am prepping for a show because there is an end goal in site. I also make an effort to use common sense. Just choose whole-foods, fresh foods, natural foods, NO junk food, NO over processed foods, no meats, dairy & animal fats. By doing so I am always in best shape I can be to enjoy my life.

Follow Your Body And Not Your Mind

Follow your body and not your mind. Listen to your body and what it needs.

What does this mean and how can we apply this practically in our lives day to day and moment by moment?

To help support a smooth and easy transition back into work and family life after the changed routine and potential excesses of the holidays, work with awareness and intention around what foods you reach for and why:

  • Excess sugar creates an acid state in your body which in turn creates cravings for more and more sugary foods. Increase your intake of fresh and seasonal fruit and vegetables. This will detoxify your body and help return it to an alkaline state.
  • Eat only when hungry and drink only when thirsty – in this way you follow your body and not your mind.
  • Avoid eating cooked and raw food together; this will help to strengthen digestive fire (agni).
  • Re-establish a regular routine around sleeping, waking and eating habits, this helps to ground and balance body and mind.

When we over identify with the story of our mind and are driven by fear, anxiety, frustration, anger or worry we become stuck in our head and disconnected from our body and life. Here, the practice of the half smile is a beautiful way to help bring us back into our body, our heart and the present moment.

The half smile:

  • Slightly lift the corners of your mouth and hold softly for at least three breaths.
  • Notice what changes in your body and mind… your focus drops out of your head and into your body, you become aware of what parts of your body are tense, which in turn helps it to relax, you get space from the drama of your mind, your heart can open which provides the potential to return back into the spaciousness of the present moment.
  • This can be practiced during any periods of waiting – for the kettle to boil, in any queue at the shops, at the traffic lights, on the telephone as well as first thing in the morning upon waking, and last thing at night just before sleep.
  • There is no quick fix… benefits accrue with regular practice over time. If you do this practice 5 or more times a day, it will make a surprising difference to your body and mind, and to the environment.
  • When we smile it immediately brings us back into our hearts.

Enjoy the practice of the half smile, and remember to listen to your body.

Chocolate Granola With Coconut Cream

Store bought granola is often laden with hidden sugars and unhealthy fats. That is why I always prefer to make my own at home. This recipe reminds me a little of Coco-Pops (if you are from South Africa you will definitely know this) as it turns your milk chocolate brown. I use many seeds in this recipe to ensure a great balance of healthy fats. Hope you love this one as much as I do!

Chocolate Granola

  • 1 cup coconut pieces
  • 1 cup oats
  • ¼ cup cashew nuts
  • ¼ cup chia seeds
  • ¼ cup pumpkin seeds
  • ¼ cup linseeds
  • ¼ cup sultanas/goji berries/chopped dates
  • ¼ cup coconut oil melted
  • 4 TBSP maple syrup/xylitol/raw honey
  • 1 TBSP cacao powder

Instructions:

1. Preheat oven to 180⁰C

2. Add all ingredients to a mixing bowl and combine well

3. Line baking sheet with tray baking paper and cover with granola mix.

4. Bake in the oven for 25 - 30minutes until crisp but not burnt

5. Serve topped over ½ cup of unsweetened Coconut Cream

New Year And Detoxing

Happy New Year!

How was your festive season? Did you eat like crazy and make your healthy resolutions only to get lazy or get invited out to dinner with a friend or family member that is visiting and you think, ‘oh well, I’ll start next week when they’re gone’? Then next week arrived and something else happened, and so the story goes...

I can definitely tell you that you’re not alone. Detoxing is not an easy thing to do when you’re really social. You just have to set aside the time and say ‘This is it, I am eating clean for x amount of days!’ And if you really have to, just say no to going out for a few days.

I did a juice fast from the 1st to 3rd of January. It was slightly challenging when I was sitting at the dinner table at home with family and four Aussie guests all tucking into a delicious meal. The hardest part was smelling all those amazing aromas and then looking at may glass jar of whatever juice concoction I had going on and seeing how much less appealing it looked. When I saw them eating artichokes (one of my favourites) I had to take a great big gulp and say ‘this is only 3 days of my life and I know it’s for the best’. Just to make it a tad more challenging, we went out to dinner with friends the next day, and again I was holding onto my jar of juice looking at their meals with envy.

However, I have to say I’m very glad I did it. No matter how good the food smelled, I know I was doing an incredible thing for my body and I felt amazing afterwards. I am looking forward to doing another one soon, this time a bit longer. It was a real test of my willpower and I made it through, now I know how strong I am and what I am capable of.

If you can’t set aside the time to do a detox right now, here are some things you can add into your daily routine:

1. Have Warm Lemon Water Upon Waking

Your body has been detoxing over night, so to help flush out these toxins faster have your lemon water. No lemon? Drink either water on it’s own (Preferably spring or filtered water) or add a teaspoon of Apple Cider Vinegar. If you have to have your cup of coffee first thing, drink the lemon water first to flush the toxins, then have the coffee.

2. Drink More Water Throughout The Day

If you're feeling sluggish or tired, or think you are hungry, reach for the water. You may find you are actually just dehydrated.

3. Have A Green Juice During The Day

Green leafy veggies are packed with nutrients and chlorophyll which help detox and rebuild your body. They also help purify and oxygenate your blood.

4. Sprouts

These little delights are power houses of nutrients and energy as they are living foods. The more energy and live foods you eat, the more alive and energetic you feel.

Give your body the chance to thrive.

Happy Clean Eating!

Cron Job Starts