3 Kiwi fruit a day could keep the doctor away !

Food for Thought:-

Are you better off eating a kiwifruit than chewing a vitamin C tablet ?

You are better off eating a kiwifruit than chewing a vitamin C tablet, suggests new research from the University of Otago.

In a study recently published in the American Journal of Clinical Nutrition, the highest ranking journal for human nutrition research, New Zealand researchers discover that a natural fruit source of vitamin C – kiwifruit – is better absorbed than a vitamin C supplement.

Lead researcher Associate Professor Margreet Vissers says that humans require a certain level of vitamin C in all body tissues and organs to be healthy. However, like some other mammals (guinea pigs for example), we can’t make vitamin C so we need to get it from our food. A lot of people use vitamin C supplements as back up.

Professor Vissers’ study involved testing the uptake of vitamin C in deficient mice over a month. Mice were fed either kiwifruit or an equivalent amount of pure vitamin C. Results shows that mice fed kiwifruit absorbed vitamin C much more efficiently than those given the supplement. The vitamin C also stayed in their bodies for longer. An equivalent human study is now underway.

Health tip: 

Instead of eating vitamin C foods once a day, spread your fruit snacks throughout the day so that your body is getting a steady supply of this essential vitamin.

Three kiwifruit a day could keep the doctor away!

Mexican Chilli Beans

This recipe is super easy and cheap to make and great for a vegetarian option.  Make ahead of time and freeze for those nights when you don't want to cook and lets face it we all have those nights.  

Use instead of mince in taco's, on nacho' s or over a baked Kumera (sweet potato) or baked potato.


Ingredients – Thermomix

1 onion, peeled and quartered

1 clove of garlic, peeled (or 1 teaspoon of minced garlic)

1 red chili or 1/2 to 1 teaspoon chili flakes

2 large carrots, roughly chopped

1 red capsicum, deseeded and roughly chopped

1 teaspoon smoked paprika

1 teaspoon ground cumin

1 teaspoon ground coriander

20g olive oil

1 tin kidney beans (rinsed and drained)

1 tin chopped tomatoes (400g)

1 tablespoon tomato paste

1 teaspoon soy sauce

Salt and pepper to taste (a few grinds of each)

How to – Thermomix

1. Add garlic, onion, chilli, carrots and capsicum to TM bowl and chop for 5 seconds on speed 7. 
2. Scrape down sides of bowl, add oil and saute for 3 minutes at 100C on speed 1.
3. Add cumin, coriander and paprika, and saute for a further 1 minute at 100C on speed 1.
4. Add the beans, tomato paste, tin tomatoes, soy sauce, salt and pepper and cook for 17 minutes at 100C on reverse + speed soft. 

Dairy free sour cream - Thermomix

Soak nuts and seeds overnight in water. Add all ingredients (including soaking water) to Thermomix and blend for 1 minute on speed 9, scrape down sides, blend again until smooth:

85g (1/2 cup) sunflower seeds
85g (1/2 cup) pine nuts
250g (1 cup) filtered water
1 tsp sea salt
75g (1/3 cup) fresh lemon juice
1 small clove garlic, or dash of garlic powder
1 tsp onion powder

If you want to use this ‘sour cream’ in sweet dishes, leave out the onion powder and garlic!

(Original recipe from “Rejuvenate Your Life” by Serene Allison; variation by me.)

Cheaper version

Soak nuts and seeds overnight in water. Add all ingredients (including soaking water) to Thermomix and blend for 1 minute on speed 9, scrape down sides, blend again until smooth:

100g blanched almonds (you can blanch your own by pouring boiling water over raw almonds, leaving to sit for a while, then popping the skins off)
50g sunflower seeds
1 tsp herb/vege salt
3 tsp dried onion flakes
1 tsp *savoury yeast flakes
60g fresh lemon juice
250g filtered water


Tip:
* You can buy savoury yeast flakes from the health food shop – they add a bit of a ‘cheesey’ flavour.

Chia Seed Pudding - Choco dream

These are super yummy, quick to make and so nourishing for you at the same time.
Make in a jar or bowl the night before and have it for breakfast or a snack the next day. I love to have this as an afternoon snack, so good to have on hand in the fridge to grab if you are short of time. Also can be made on the day, allow it to sit for about 30 mins before serving.

Choco dream breakfast Pudding
1 tablespoon chia seeds
3 tablespoon Almond milk (or any other milk)
½ teaspoon Cacao powder, or good quality cocoa powder
2 teaspoon greek yoghurt (optional)
Drizzle of honey or maple syrup to taste

Place in a jar and mix well, set aside in the fridge for 30 mins or overnight, serve with sliced banana and any fruit of your choice.

Serves 1

Tips:
Use the above recipe as a guide line, you can use:
any liquid – coconut water or cream, nut milks, water, juice etc
sweeteners – maple syrup, honey, dried fruit etc
swap out the cacao and use cinnamon, vanilla, nutmeg etc
add nut butters

Is Meat ok ?

Many of you may have seen on social media the World Health Organisation latest article - in response to this the The Paleo Mom has shared a really good post, this is her post...

27 October 2015
You've probably already heard the buzz: This morning, the World Health Organization classified processed and red meats as carcinogenic. That's one serious label!! (and the internet seems to be blowing up because of it)

Specifically, processed meat consumption was labelled as IARC Group 1 (that's the International Agency for Research on Cancer label for "carcinogenic to humans") on the basis of sufficient evidence for colorectal cancer, and supported by an association with stomach cancer.

Red meat consumption was labelled as IARC Group 2A (the label for "probably carcinogenic to humans", just one notch below Group 1) on the basis of epidemiological data showing a positive association between consumption of red meat and colorectal cancer, pancreatic and prostate cancer.

So, processed meat just got put into the same category of compounds as cigarettes, benzene, and mustard gas. And red meat just got put into the same category as acrylamide, lead, and urethane. There's some colorful language in my head that I will refrain from typing.

As I watch the reactions in the media (many of which can be summarized as "since meat causes cancer, we should only eat plants!"), I feel the necessity to address this in some detail. Specifically, I think it's important to talk about exactly what this classification means. Are we throwing out our steaks? Are we safe as long as we stick with grass-fed?

First, I think it's important to state that this classification isn't because of some new revolutionary study that definitely proved how processed or red meat cause cancer--the fact is that mechanisms are still generally unknown, and animal studies fail to provide corroborating evidence or definitive mechanistic insight. Instead, these labels were assigned based the majority opinion of a panel that reviewed existing epidemiological data and population studies. Why is that important? Because cancer is much more complicated than whether or not you barbecue hamburgers on the weekends.

Just because all of the supporting evidence used by the panel came from correlative studies, this doesn't mean that there isn't a link. The fact is that recent research has started to provide some explanations for how certain compounds that are rich in red meat may, in fact, promote cancer growth in certain conditions. And, unfortunately, these are compounds that are still present even in our beloved grass-fed meat, so we can't dismiss the link between processed and red meat and cancer with the standard Paleo tagline "but they didn't look at grass-fed meat!".

I actually recently summarized the science behind how processed/red meat is currently believed to promote cancer along with what other factors play important roles: http://www.thepaleomom.com/…/the-link-between-meat-and-canc… The CliffsNotes? It isn't meat consumption itself that is carcinogenic, but rather heavy red and processed meat consumption in the absence of vegetable consumption in the diet. And it isn't just that the anti-cancer compounds in vegetables that somehow outweigh the pro-cancer compounds in meat--they actually directly interfere with the pathways through which the compounds in red meat promote cancer growth, making at least 2 out of 3 known mechanistic links between meat and cancer moot, as long as you eat some veggies too.

This is what I want to emphasize: the problem is meat-heavy diets where ketchup and fries are the vegetables, not meat itself. When red meat is consumed as part of a nutrient-dense diet simultaneously rich in vegetables (at least 5 servings a day), there's no evidence that it causes cancer. And in fact, there's plenty of nutrients that we need from animal foods that we can't even get from plant foods (summarized in this post:http://www.thepaleomom.com/…/the-diet-were-meant-to-eat-par… ) and vise versa. And red meat is especially rich in some great nutrients that our bodies need.

This is what needs to be part of the current narrative (rather than oversimplifying and just encouraging people to limit meat consumption and adopt a plant-based diet). History has already shown that swinging the diet pendulum from one extreme to the other doesn't work. Let's talk about the world in the middle: meat AND veggies, a variety of each, a focus on quality, eating snout-to-tail, eating local and organic, and don't forget seafood and fruit, which are also great.

_______
WHO's Position Paper: Bouvard, V, et al, on behalf of the International Agency for Research on Cancer Monograph Working Group "Carcinogenicity of consumption of red and processed meat"
Lancet. Published Online: 26 October 2015 http://www.thelancet.com/…/PIIS1470-2045%2815%2900…/fulltext

A quick guide to eating nuts

During the low-fat craze of the late 80s and early 90s, nuts were villainized in popular culture as being a cause of obesity and heart disease. 

Nuts are high in calories which is a big reason a lot of people fear them, but guess what? Counting calories is no longer effective. We now know that it’s all about quality over quantity and the calories in nuts come from high-quality fat that is crucial for all organs to function properly, especially the brain. If you want to maintain sharp focus on energy, eat your nuts. 

Nuts are nutritional powerhouses that offer tons of incredible health benefits. Unless you have a nut allergy, there’s no reason to not enjoy them as part of a balanced diet! 

Ready to learn how to maximise your health through conscious, delicious nut choices? What will it be, raw, roasted, or soaked? In pesto, a sweet spread, or straight up? Read on to learn about our favourite nuts and how you can enjoy them.   

Almonds. Almonds are one of the most popular healthy snacks around the IIN office, and for good reason. Studies have proven that they lower LDL cholesterol (the bad kind) and protect heart health.

They’re also high in magnesium, which improves digestion and circulation. Almonds are a true superfood – the benefits discussed here are just the tip of the iceberg. 

Our favourite way to enjoy almonds is in the form of creamy, rich almond milk. To make your own, simply soak your almonds in filtered water on the countertop overnight, discard the soaking water, and blend with fresh water. Pass mixture through a nut milk bag and enjoy. 

Brazil Nuts. These creamy nuts were feared for a long time because of their super-high fat content (even higher than most nuts). Now they’re regarded as one of the healthiest nuts for just that reason. 

As we move away from the age of modern nutrition and the low-fat craze, people acknowledge the truth that fat is crucial for optimal health and that sugar-filled, low-fat products are the most detrimental things you can put in your body. 

We love raw Brazil nuts paired with blueberries – the combination is delicious and boasts tons of heart-healthy fats and antioxidants. 

Cashews. Cashews are a popular choice for their delicious flavour and creamy texture. Something special about cashews is that they boast an incredibly high level of copper, a mineral essential for brain, heart, liver, kidney, and muscular function. 

We love adding cashews to vegetable stir-fries seasoned with tamari and chilli sauce. The combination of Asian flavours and rich, nutty cashews is incredible. 

Hazelnuts. Hazelnuts contain very high folate levels, great for reducing the risk of depression and heart disease. They also provide a lot of fibre, great for digestion.

You might automatically associate hazelnuts with a certain iconic chocolate-hazelnut spread, and if so, I have good news for you: There’s a healthy version! Simply throw hazelnuts, raw cocao powder, vanilla, pure maple syrup, coconut oil, a little salt, and your favourite non-dairy milk into a high-speed blender or food processor, whirl away until creamy, and enjoy! 

Macadamia Nuts. Very popular in Australia, macadamia nuts are full of minerals and healthy fats. They have a natural, mild, sweet flavour and make a wonderfully-rich, brain-boosting milk. 

Rich in vitamin B-complex, macadamias greatly support the adrenals and nervous system, counteracting the effects of stress and anxiety. Try using macadamia milk in your next homemade latte and enjoy the slighty-sweet creaminess. 

Pistachios. Pistachios are an amazing source of plant-based protein, great for stabilising blood sugar and reducing the risk of adult onset diabetes, also known as type 2 diabetes. They also support skin health and rid the body of harmful free radicals. 

Make a delicious pistachio pesto by blending a few leaves of kale with pistachios, basil, olive oil, salt, and pepper. Use as a sauce on vegetables or toss with your favourite pasta or pasta substitute, like zucchini noodles.

Walnuts. A secret about walnuts is that you want to eat the skin – it contains 90% of the phenols, known to prevent cancer with its rich amount of antioxidants. 

Use walnuts as a gluten-free crust for fish or chicken. Simply coat your protein in ground walnuts, bake or sear in olive oil, and sprinkle with salt and your favourite herbs. Enjoy!


Useful Tips
There are so many health benefits in all the nuts available to us, and so many ways to enjoy them. So what’s the healthiest prep method for nuts?

Raw, soaked, or dry-roasted are the healthiest ways to prepare nuts.

When you know where your nuts come from, how they’re prepared, and the specific benefits different types boast, you’ll be able to make educated decisions to fuel your unique body.


Beware: Nuts can easily become rancid and mouldy, leading to excess candida in the body and all the challenges that go along with that.


It’s best to store them in the freezer to keep them fresh. Roasting them in oil also makes them go rancid more quickly, and obviously, adding any unhealthy or trans fat in the preparation process turns them from superfood to bad guy.


Please note: Nuts contain phytic acid, which removes important minerals from the body and inhibits digestion. Not cool. The good news? Simply soak your nuts for 8-12 hours and it’s gone.


What’s your favourite way to enjoy nuts? Did you learn something new in this article? Share in the comments below – we can’t wait to hear from you. Get social! Share this with your friends on Facebook and Twitter




Source: Joshua Rosenthal, Founder, Director, and Primary Teacher of the Institute for Integrative Nutrition shares his wisdom about creating a healthy and happy life that helps transform the world.

How to make Natural Ginger Ale

Photo credit WellnessMama

It turns out that soda hasn’t always been the high fructose corn syrup and artificial flavor concoction in an aluminum can that we know today.

For hundreds of years (and probably much longer) cultures around the world have made various forms of naturally fermented “sodas” from sweetened herbal teas or fruit juice mixes. These natural fermented drinks contained beneficial enzymes and probiotics to boost health and were a far cry from the unhealthy versions we have today.

This version uses a fermented ginger culture to create a naturally fizzy soda! Ginger is and delicious herb that has been used in many cultures for its health-boosting properties. From my herb profile of ginger:

• “Ginger has been used in Chinese Medicine for thousands of years and is said to help:
• Soothe digestive disturbances
• Alleviate nausea (great in early pregnancy)
• Reduce fever
• Calm coughing and respiratory troubles
• Stimulates the circulatory system
• Helps relieve muscle aches and pain
• Can help get rid of dandruff
• Emerging evidence shows it helps lower cholesterol
• Japanese research has found Ginger is effective in lowering blood pressure and cancer risk”

This natural recipe for ginger ale uses fresh ginger and a cultured ginger mixture (called a ginger bug) to create a naturally fermented and naturally fizzy ginger ale. Though this mixture can contain a small amount of alcohol if left to ferment at room temperature for weeks, we use the short brew method to create a fizzy soda without the alcohol.

Homemade ginger ale is soothing for digestive disturbancesand contains probiotics and enzymes. As with any fermented product, I’d suggest starting with a small amount (4 ounce or so) and working up as all the probiotics and enzymes can cause an upset stomach in those who aren’t used to consuming fermented products. I found small amounts of this mixture helpful in early pregnancy to ward off nausea and any time one of us has an upset stomach. It also just tastes great!

This recipe makes 2 quarts of natural ginger ale, though the recipe can be adjusted up or down by using a ratio of 1/4 cup sugar per 1 quart of water and adding 1/4 cup ginger bug starter per quart of water.

A naturally fermented old-fashioned ginger ale (also once called Ginger Beer) that contains beneficial probiotics and enzymes.

Source: wellnessmama.com

Ingredients

• A 1-2 inch piece of fresh ginger root, minced. Adjust this to taste. I use 2 inches as I prefer a stronger ginger taste.
• ½ cup of organic sugar or rapadura sugar. if using plain sugar, add 1 tablespoon molasses for flavor and minerals.
• ½ cup fresh lemon or lime juice
• ½ tsp sea salt or himalayan salt
• 8 cups of filtered (chlorine free) water 
• ½ cup homemade ginger bug (or can use ¼ cup whey for a faster recipe though the flavor won't be quite as good. Here is a tutorial for how to make whey)

Instructions

1. Make a "wort" for your ginger ale by placing 3 cups of the water, minced ginger root, sugar (and molasses if needed), and salt in a saucepan and bringing to a boil.
2. Simmer the mixture for about five minutes until sugar is dissolved and mixture starts to smell like ginger.
3. Remove from heat and add additional water. This should cool it but if not, allow to cool to room temperature before moving to the next step.
4. Add fresh lemon or lime juice and ginger bug (or whey).
5. Transfer to a 2 quart glass mason jar with a tight fitting (air-tight) lid. Stir well and put lid on.
6. Leave on the counter for 2-3 days until carbonated and transfer to the fridge where it will last indefinitely.
7. Watch this step carefully. Using whey will cause it to ferment more quickly and it will take less time. It should be bubble and should "hiss" like a soda when the lid is removed. This is very temperature dependent and the mixture may need to be burped or stirred during this fermentation time on the counter.
8. As with any traditional fermented drink, it is more of an art than a science as it depends on the strength of your culture, the temperature of your house and the sugar used. The final mixture should smell of ginger and slightly of yeast/fermentation and should be fizzy. Watch carefully that it doesn't become too carbonated as this will cause too much pressure and may result in an exploding jar!
9. The mixture can be strained and transferred to Grolsch style bottles before putting in the fridge (we like these bottles).
10. Strain before drinking.
11. Enjoy!

Author: Wellness Mama

Banana Berry & Clean Lean Protein Smoothie - nuzest

Ingredients
1/4 cup orange juice

1/2 cup plain, low-fat yoghurt
1/2 small, peeled ripe banana
1/4 cup stemmed, sliced strawberries
30g vanilla nuzest Clean Lean Protein powder

Method
Place all the ingredients in a blender and blend on high speed until smooth.

Why Protein
We all know that protein helps build strength and that it’s essential to repair tissue and muscles – but it also supports energy levels and weight control, and even plays a part in our mood. 

It‘s vital to kids’ growth and development, and to adults who want to look and feel their best. 

• Insufficient protein can lead to all kinds of problems; from:
• muscle wasting
• lack of strength and lethargy
• dry skin
• bloating, poor digestion
• irritability

Serious depletion can cause depression and can even be life threatening. 

Garden Vegetable Tagine

A traditional Moroccan vegetarian dish served with sweet potatoes, eggplant, and garden vegetables. Spiced with mina harissa. Gluten-free and vegan. 

Photo from MCKEL HILL

Serve this dish on top of a bed of fluffy quinoa, rice (jasmine, basmati, or wild rice), millet, or even plain on top of dark leafy greens like spinach.

Serves 6

INGREDIENTS
2 large carrots, chopped
2 large sweet potatoes, chopped
2 zucchinis, chopped
1 large eggplant, chopped
½ cup cauliflower, chopped
½ cup sweet onion, chopped
1 cup of organic vegetable stock
2 cloves of garlic finely chopped or minced
3 heaping tablespoons of red mina harissa
1 tablespoon fresh ginger root, minced
1 tablespoon of chopped parsley
1 tablespoon of chopped mint
1 teaspoon sea salt
½ teaspoon ras el hanout
½ teaspoon of turmeric
¼ teaspoon black pepper
2 tablespoons olive oil
additional fresh mint and parsley to garnish

METHOD

1. Put the olive oil in the tagine and sauté the chopped onion for about 2 mins, followed by adding in garlic.
2. Add all the remaining chopped vegetables, spices, harissa and other ingredients.
3. Cover with the lid and cook over low heat for 40 mins, stirring occasionally. The end result will be a thick, hearty vegetable dish.
4. If you're using a skillet/deep dish skillet, use the same process and cover with a lid.
5. Serve over rice, quinoa, or plain with an added protein before enjoying.
6. Garnish with fresh mint and parsley.
7. Keeps well in the fridge for leftovers, simply reheat in the oven.

Source: http://www.nutritionstripped.com/about/

Vitality truffles – Choco dream

Vitality truffles – Choco dream

100g pitted dates (or a mixture of figs & dates)
100g apricots (soak in hot water for ½ hr first)
100g rolled oats
4 t cacao powder (or good quality cocoa powder)
2 T coconut oil (or use water if the budget does not run to coconut oil)
½ cup hazelnuts

Process all ingredients except the hazelnuts until well combined. Add hazelnuts and pulse or turbo until they are finely chopped. Use damp hands and roll into balls. Keep in an airtight container in the fridge.

Tip
If you want to make them extra decadent, melt some good quality chocolate (I like to use 70%) and dip them. Set and keep in fridge. Might not tick the supper healthy box :) but a great nourishing homemade option for a chocolate hit.

Green Smoothie - Simple Goodness

Mmmmm just made the best green smoothie ! 

a handful of spinach

frozen pineapple about 1/4 to 1/2 cup

1 frozen banana

2 dates  

1/4 greek yoghurt

almond milk - about 1/4 cup or any milk of your choice, water or cold green tea

1 teaspoon of almond pulp (left over from making almond milk) - optional

Blend till smoothie, tastes so good !

Tip

If almond milk not in the budget, make up a jug or jar of green tea and keep in the fridge, a great way to give your smoothies a nourishment boost !

Enjoy :)

Dave Shaw: How much does healthy eating cost?

Article from: NZHerald lifestyle written by Dave Shaw

The food we put in our supermarket trolleys will ultimately decide the health of our families and ourselves. The problem is, the price of food and not the quality is the major dictator of what shoppers pull off the shelf.

What food goes in the trolley defines the health of your family. Photo / Thinsktock

It seems the percentage of every family's income that is spent on good food has become far less than 50 years ago, yet at the same time, more is being spent on cheap, calorie dense, nutrient poor options. We are essentially using our health as payment for foods that will lead us to an early grave.

It is driven by our desire for a good bargain. The more we can get for our dollar, the better off we think we are. But nutritionally speaking, that's not at all true. Finding the balance is crucial.

Wholefoods like fruit, veg, meat, fish, poultry and nuts are typically the more expensive items in the supermarket. Per calorie, they provide the most nutrients and are considerably more satisfying than many heavily processed foods - so you end up eating less, feeling better and are better able to maintain a healthy weight.

Which suggests, the cheapest calories in the supermarket tend to be the most fattening. Not good news when you consider the obesity epidemic.

Most New Zealanders are not in need of more calories, but rather more nutrients - ideally from wholefoods. And although these can cost a little more than their processed counterparts, you get far more essential nutrients for your money when you choose to buy quality over quantity.

We should not be leaving the supermarket with a truckload of empty calories, but rather a car load of essential nutrients.  There is no such thing as a free lunch. The less we spend on good food now, the more we will spend on health costs down the road.

This may be the cost of health, but it doesn't have to be any more expensive than what you spend now. 

Here are some cost-nutrient comparisons to consider next time you shop.

Chicken ($10-15 for size 18) vs Chicken Pies ($1.29 for a 170g pie)

Chicken is generally affordable and incredibly versatile. I find the best deals come in the frozen section. A full roast for only $10 is a steal and it can be used for at least three family meals - start by feasting on a roast, use the left overs for sandwiches and the remaining carcass for a soup. Chicken pies on the other hand are just as cheap, but you're essentially paying more for nothing. Pies contain less protein, less essential minerals like iron, more fat and have to undergo more processing before they are deemed edible. Your better off buying the real deal.

Potatoes ($1.69 for 1kg) vs Potato Chips ($5 for 3 x 150g bags)

Potatoes are a staple in most Kiwi diets, but we are starting to eat more of them in the form of chips. Real, wholesome potatoes are cheap, nutritious and filling. Whereas chips are fattening, unsatisfying and considerably more expensive - a burden to your health and wallet. You are essentially paying more for things you don't want - salt, fat and flavourings. Why not make your own oven-baked chips, they are far better for your health and the kids love them.

Oats ($3.99 for 1.5kg) vs Cocopops ($5.99 for 650g)

Oats top my breakfast cereal list. In fact, they are the only item on the list. Other breakfast cereals tend to be high in refined wheat, sugar, salt, fat and additives. And when you consider their hiked up price, you may need to question what you're really paying for. On the other hand, whole oats are cheap, filling and packed full of fibre and protein. They last for ages and are a great option for those cooler mornings.

Let's start shopping wiser and stop falling for the tricks of the supermarket. Remember, if you buy it, you're more likely to eat it. So make your supermarket trolley a fortress against foods that should remain on the shelves.

10 Top Tips to slow down and enjoy life

It has never been easier to connect with someone on the other side of the world, yet it’s so easy to feel disconnected from the people closest to us. We have more tools than ever to simplify tasks and accomplish more things quickly, yet our to-do lists have never been longer. Time flies by, especially in today’s fast-paced world. Check out these tips to help you slow down - enjoy life and focus on the most important parts of your day.

1. Take the time to prioritize daily objectives. Then focus on the most important tasks to get done, we eliminate the hustle and stress of trying to accomplish everything at once.
2. Cut personal Internet use by half. Technology has become a major element in most of our lives. Social networking, email and web surfing can cause our minds to lose focus and wander through hundreds of topics, thoughts, and ideas. 
3. Enjoy nature. Make time to take a 5 to 10 minute break to step outside and breathe in some fresh air. Disconnect from the rest of the world and concentrate on the beauty of nature.
4. Eat slower. A lot of us tend to speed through meals missing the chance to appreciate different textures and flavors. Start to chew foods slower and distinguish new tastes, aromas, and consistencies.
5. Connect with family and friends. We all try to make a considerable amount of time to spend with close friends and family. We discuss life events and exchange stories – but how often do we catch up while truly listening and connecting? Put away the cell phones and steer clear of noisy environments. Connect on a deeper level.
6. Make time for yourself. When did you last spend valuable time with yourself? Take a time to read a new book, watch a favorite movie, or cook a new recipe.
7. Give yourself more time. Some of us like to stick to a tight schedule and plan all our daily events. Next time you’re jotting down new tasks in your planner, factor in a few extra minutes when estimating how long things will take. This will help you not rush through daily tasks.
8. Take the scenic route. Next time you’re driving somewhere long distance – take the scenic route. Driving through open paddocks, mountains, or viewing a city skyline can be very relaxing.
9. Sit for a moment with your eyes closed when you start your computer. Even just pausing for a few moments can set the tone for the rest of your day. Take a few deep breaths before jumping into your day’s tasks.
10. Remember your goals and aspirations. Each morning when you wake up, take a few moments to think about your life goals and aspirations. Recall the milestones you have already made in your life, and your drive to achieve new ones. Try doing this for about five minutes before getting out of bed to start your day.

Banana Choc smoothie - surely too good to be nourishing !

This is a great smoothie to whip when you are having one of those I need something sweet afternoons, this is my go to recipe when I feel like a chocolate fix but are wanting to be healthy, yes healthy food can be yummy to !!

Combine ...

1/2 cup of milk 
1 banana
1 1/2 teaspoons of dutch cocoa powder
1 tablespoon of chai seeds
2 dates (to sweeten) 
around 1/2 cup of ice

Blend until smooth! 

If you don't want to use Dutch cocoa powder simply use some raw cacao powder (to be extra healthy, you will find cacao powder at your local Organic Store). 

These quantities are for one serving  -

Date Paste - A natural sweetener

Date paste is one of the healthiest and most economical sweeteners you can make at home. Plus it is so easy and quick to make.

Makes about 2 cups

INGREDIENTS
450g pitted dates
3/4 cup water
1 tsp pure vanilla extract
1/4 tsp Himalayan salt

INSTRUCTIONS

• Pack your pitted dates real tight in a glass jar.
• Pour the water over the dates, cover and let soak overnight.
• After the dates have soaked, transfer the entire content of the jar, including the water, to the bowl of your thermomix or food processor.
• Add vanilla extract and salt and process for 5 - 8 minutes or until really smooth and creamy.
• Transfer back to the glass jar and place in the fridge where it will keep for about 3 months.

What foods can I use Date Paste in?

Any liquid sweetener (honey, agave nectar, maple syrup) in most recipes can be replaced with date paste. I have used date paste in pretty much everything.

How much date paste should I add to my recipes?
If you are making baked goods I would replace the liquid sweetener (ie honey, maple syrup) with exactly the same amount of date syrup as it may alter the consistency if you change the quantity of wet ingredients. However for other recipes you might be able to experiment with the quantity a bit more. For smoothies and recipes where it’s easy to adjust the amounts I would just add the date paste to taste. The date paste is watered down with water so it may not be quite as sweet as other sweeteners, so you might need to add more if you want it a bit sweeter.


Nutritional snapshot:
Dates contain loads of vitamins and minerals such as calcium, iron and magnesium and are great for constipation and weight loss.

Post work out Smoothie to jump start recovery & to restore

Post workout smoothie ! 

Smoothies are an excellent go-to food to replenish the body after a tough workout. 

High in protein and healthy fat (use a natural peanut butter, that contains no additives) this hunger curbing recipe makes for a hearty breakfast, lunch, or after-workout boost.

If you are dairy free just swap out the milk and yoghurt for a non dairy alternative. Try other nut butters such as cashew butter (my favorite). You can add ice, to make a cooler, thicker smoothie. 

Nourish Perks

Banana - adds additional fiber, as well as potassium, manganese, and vitamin B6

Yogurt - adds probiotics, which promotes healthy digestion because of the flora that it encourages in the digestive track and provides calcium and extra protein.

Cinnamon - helps control blood sugar and stimulates brain activity

Honey -  high in antioxidants and immune boosting compounds

Peanut butter - Vitamin E, Vitamin B3, Vitamin B6, Folate, Magnesium, Copper, Manganese. There’s also a decent amount of Vitamin B5, Iron, Potassium, Zinc and Selenium in peanut butter.

Hummus

This is the best homemade hummus ever ! Making my own hummus has been a bit hit and miss until our awesome foodie friends came to the rescue, not only did they bring and cook a super yummy dinner, they showed me how to make their hummus ! Yum !!  we will now be feasting on hummus.  Once you have a basic recipe it is so easy to mix it up a bit by adding roast pumpkin, kumera or eggplant etc (just cook a bit extra when cooking dinner). 

Ingredients 

300g chickpeas (cooked)

2 cloves garlic

Lemon juice from 1-2 lemons 1/2 cup approx 

2 tablespoon tahini 

1 teaspoon salt

Pepper to taste (three grinds) 

80 ml olive oil 

1 teaspoon cumin ground 

1/4 cup water approx. to get the right texture

Method 

Blitz the garlic first, then add all the remaining ingredients except water, blend till smooth, add water if required (I added 40 water)

Check taste and add more lemon juice, salt or cumin if required (I didn't add anything extra) 

Enjoy !! 

Nourish Snapshot

Hummus as a whole contains plenty of Omega 3 fatty acids, which are great for improving intelligence and maintaining a healthy heart. It also has iron, vitamin B6, manganese, copper, folic acid, and amino acids. Tryptophan, phenylalanine, and tyrosine are the amino acids found in hummus that can promote good quality sleep and uplift one’s mood.

Hummus is packed with nutrients that can contribute to a healthy lifestyle. Include this in your diet by using it as a:

• spread on sandwiches and wraps
• dressing to your salad or pasta
• dip for raw vegetables
• side dish for main courses

Beetroot and Carrot Salad

This is one of my favourite salad recipes and is always a hit with family and friends. It is such a simple, tasty and nutritious side dish that goes well with almost any meal. I really recommend you give it a go and experience the benefits of these incredible ingredients for yourself! I have no doubt it will soon become one of your favourite salad recipes too.

I have also included some of the numerous amazing health benefits of carrot and beetroot below, to boost your enthusiasm to try this recipe and others like it.

INGREDIENTS
1 large peeled whole beetroot
1/2 C shredded coconut
2 peeled carrots
1/2 C organic raisins
1 T Raw honey

INSTRUCTIONS
Warm honey in saucepan on low heat to melt. Grate beetroot and carrot or place in Thermomix and pulse to desired consistency.
Mix honey, beetroot and carrot with shredded coconut, raisins
Serves 4

Nourish Snapshot - Beetroot

Beetroot is related to Chard, Spinach, Sugar Beets and Quinoa. Originally only the leaves were used for culinary purposes, while the roots were kept for medicinal use.

The numerous health benefits of Beetroot include:

·        They are one of the best bodily cleansers – they dissolve and eliminate acid crystals from the kidneys

·        Build strong blood

·        Detoxify the liver and gallbladder

·        Contain iron which cleanses blood cells and helps to wash away fatty deposits

·        They stimulate lymph fluid – for detoxification

·        They lubricate the intestines and are recommended for constipation

Nourish Snapshot - Carrot

The abundance of health benefits of carrot, include: Detoxifying, alkalinising, cleansing, nourishing and stimulating to almost every body system

·        They are great for the liver and digestive tract

·        Helping kidney function

·        Help to balance the endocrine and adrenal systems

·        Increasing bulk elimination from the colon

·        Rich in Beta Carotene, a strong antioxidant and the precursor to Vitamin A

·        Beneficial for the eyes

·        Improves the immune system, by helping it to produce ‘killer cells’

·        They contain an oil that helps to kill parasites and unhealthy bacteria

There are many more benefits to eating carrots, but the above list is enough in my book and they are readily available, cheap and make a great on the run snack. I will often prepare a container full of sliced carrot (kept in the fridge wrapped in a damp clean tea towel) ready to grab as a snack.

Give this salad recipe a try and please let me know how you get on – or if you have any other recipe suggestions for these two wonderful ingredients!