My Favourite Sweet Treats! (Yep they are Sugar-Free)

It’s a beautiful spring day here in Sydney and I have spent my afternoon basking in the sun at Bronte beach and walking the coastal walk from Clovelly to Bondi beach. Days like this I feel very blessed to live where I do! For those reading this from the other side of the world I hope to keep you connected to summer over the next few months! It’s always summer somewhere!

How cool is this cemetery overlooking ocean! Don’t think I am weird but I love hanging out here!

This will be my first summer without sugar and I have to admit I started to crave it this afternoon. Everywhere I looked there was people enjoying their slurpies or ice-cold cans of soft-drink! Couple’s hand in hand eating ice-cream made me feel jealous! Not to be part of a couple – just for the ice-cream! I have started to wonder how I will get through the summer without having an ice-cream at the beach. I don’t want you to think you have to deprive yourself. If I want a sugary treat I will have one, and I tend to have a cheat meal/snack a week. But in saying that you have to be careful that your cheat meals don’t become too regular because before you know it your having an ice-cream/sugary drink every day. I know that’s how I would be. I am an all or nothing kind of girl so it’s easier for me to totally avoid it!

The good news is that there lots of things you CAN have when you feel an attack of sweetness coming on. When I got home I turned to my favourite thing in the world – watermelon!! I also had a nice sugar-free hot chocolate with raw organic cacao and rice milk. seriously you won’t even know that this isn’t sugar!

So here are a my top foods that you can try to satisfy your sweet craving before you cave in.

Anything with raw, organic cacao – hot chocolate, cacao mixed with coconut oil and stevia make great chocolates; cacao, avocado and dates make an awesome pudding and cacao, quinoa and rice milk for breakfast, snack or desert.

Cinnamon – I love to sweeten my oats with cinnamon, sprinkle it on toast with coconut butter and even add it to my savoury dishes! At one stage I carried it in my handbag! It was my saviour when I first gave up sugar.

Dates – Dates are super dooper sweet. Sometimes too sweet. These are my go to snack, especially at work when I am bored and need something to sweeten up my date.

Fruit ice-blocks (popsicle or whatever you call them) – I have fond memories of making ice-blocks out of Mr Men moulds when I was little. Why not bring out the child in you and buy ice-block moulds and fill them with fruit concoctions. I like to throw a few different fruits into a blender and then pour into the moulds. They aren’t always on hand at the beach, but at least you have them at home.

Ice-magic – Remember this as a kid? Another great memory. I don’t think I even really loved the actual chocolate just the novelty of pouring chocolate on my ice-cream and then seeing it go hard! You can make your own my melting coconut butter, mixing in cacao and a little stevia then pour onto frozen fruit ice-cream! It will solidify when it sits on the ice-cream!

Fruit ice-cream – Frozen bananas make amazing ice-cream. Just throw them into a food processor or blender and there you have whipped ice-cream. You may like to add cacao or vanilla or other fruits.

Banana pancakes – this is new obsession! All you need is 2 eggs and 1 mashed banana. That’s it! You may like to add extras. Sometimes I add in 1-2 tablespoons of almond or flaxseed meal. Top it off with some coconut butter and cinnamon and it’s a delicious breakfast or snack. Some people add protein powder but if you do make sure it’s natural with no additives.

When you discover the alternatives to sugar you realise you don’t really need those foods you crave. make you’re own sweet treats and your body will thank you. They are delicious and nutritious!

I finished my spring day with a lovely summer salad. I posted this on FB a few days ago but for those that missed it – you need to try it!
The strawberries and chicken combo are sensational. And this is really high in protein so good for gym lovers!

Chicken (I grilled in morocon spice and coconut oil)
Quiona, Kale, Strawberries, Cucumber, Almonds, Balsamic Vingear (and anything else you would like to add)

Enjoy the rest of your weekend and here’s to a sensational week!

Lyn xx

Ps If you like what you read and don’t want to miss free tips and ticks on staying fit and healthy make sure you subscribe or like the FB page! FREE meal plans and monthly health calendars coming soon!

Smoked Salmon Burger on Toasted Eggplant

My friend Michael shared a picture of the lunch he created and I just had to share it with you. Doesn’t it look spectacular?!

 

 

What is even more amazing is this is incredibly delicious, nutritious and clean!

I think using toasted Eggplant as a bun is brilliant and I will be trying it soon.

What you need?

• Eggplant
• Bok choi
• Beetroot
• Egg
• Smoked salmon
• Sriracha
• Pomegranate

Toast eggplant and poach your egg. Assemble the rest of the ingredients piling onto eggplant and finishing with a garnish of pomegranate.

Easy and Amazing!

Michael has been coming up with a lot of spectacular clean eating meals. Check his work out on instagram – just search tactilecomics. He has started to get quiet a following just from his clean eating ideas!

Clean-Eating Ideas!

When you’re favourite meal is spaghetti bolognaise it’s not fun to be avoiding wheat! But last night I tried out zucchini as a replacement and you know what? It’s pretty good!

I used organic lean beef, organic tinned tomatoes and fresh herbs to make this clean. Avoid using sauces in a jar unless they are low in sugar and salt and have no preservatives. It would be even more ideal to use fresh tomatoes but let’s be honest most don’t want to take the time for that!

My New BFF

I also experimented with a recipe I saw on Blondeponytail.com. It’s a great after workout snack!

The majority of the time I avoid protein powder but if I have not eaten a lot of protein during the day and I have hit the gym hard. I will have a really natural protein powder.

Bake a sweet potato in the oven or microwave and then add 1 tablespoon of coconut oil, 1 scoop of protein powder. If you’re protein powder is not flavoured like mine, then add a tablespoon of organic cacao.

Mash all together. It’s not pretty but it’s tasty!

Told you it wasn’t pretty!

I experimented with a few other recipes over the weekend but they were a disaster! I will keep trying!

I hope I can share even more clean eating recipes and ideas with you.

If you have a great clean eating recipe, I’d love to know about it!

Lyn x

The Benefits of Food Combining

There is famous saying that you are what you eat but there is something more important than what you eat and that is how you eat!

Nature has provided us with all we need to heal our bodies but many people have adverse reactions to food, simply by how they are combining their food.

I have been hearing and reading about food combining for many years now but to be honest I haven’t taken it into consideration simply because I am too lazy and it’s just another thing to think about. I have already made huge changes to my diet and I don’t want to be analysing what I am eating all the time. Sometimes it’s exhausting don’t you think?! You just want to eat!

However I am starting to think a lot more about it as I am really struggling with stomach problems. I have battled stomach issues for many years but for some reason it’s really playing up at the moment! As you know I gave up wheat a few weeks ago but it’s not making any difference (although I will still persevere).  I am really at loss as try next so I think it’s time to look into how I am eating.

Good digestion is imperative for good health.  If you’re digestive system is off-balance, for whatever reason then the undigested food stays in your digestive tract resulting in a toxic environment and symptoms like pain, bloating and nausea.

Food combining is a simple way of eating for optimum digestion. Different foods require different digestive enzymes so combing the wrong foods will ultimately confuse the body and it may fail to provide the relevant digestive  enzymes required to digest the meal properly.

Each food also has its own speed of digestion so you don’t want to eat fruit after a heavy meal as fruit is digested quickly (approx. 20 mins). If it’s eaten after a heavy meal the fruit will ferment and acidify and sit on top of the heavy food. This may cause bloating and gassiness amongst other things.

The basic principles of good food combining are:

• Eat fruits alone and preferably on an empty stomach

• Eat Protein before carbs (preferably carbs a few hours after)

• Eat Proteins with non starchy vegetables

• Eat grains and starchy vegetables with non starchy vegetables (and not protein)

Confusing?  Take a look at this chart (click to enlarge)

I think most of us have been combining our foods incorrectly. It’s really tough as most people would have a protein, carb and starch together. How often have we all had a meal like chicken, potato, pumpkin, vegetables and bread together!

I have been wracking my brain as to what could be causing my stomach issues this week. I have been eating so clean and wheat free and still my stomach blows up very abnormally like this…

(You can see what my normal stomach looks like here)

It is starting to freak me out a bit as I can have a relatively flat stomach and then within an hour I look like I am pregnant! This normally happens after lunch but if I look at how I am combining my foods a typical day is

•  Breakfast: Oats with banana (wrong!)
• Snack: Fruit and nuts (wrong!)
• Lunch Chicken or fish with a carb and vegetables (wrong!)
• Snack: Apple and peanut butter (wrong!)
• Dinner: Fish and vegetables (Ooooh I think I got one right!)
• Desert: Berrries

There is also a lot of other snacks in between which  I am sure are wrong!

So as you can see I am food combining all wrong, all day. Maybe this really is the cause of my stomach troubles.

If you have perfect health and digestion I wouldn’t worry too much about food combining or maybe you could just take into account a few principles like eating fruit alone or on empty stomach.  If you are like me and struggle with digestion then why don’t you join me and start looking into how you can combine your meals properly.

This just a really basic overview and food combing can be even more in-depth so if you would like to learn more about food combining and nutrition I really recommend The Beauty Detox Solution by Kimberly Snyder

Let me know if you’ve brought food combining principles into your diet and how you have found it.

How Much Does Eating Healthy Really Cost?

One of the main excuses as to why people don’t eat healthy is the cost! Especially families.  I know the organic food I buy in Australia costs a fortune so I often wonder how I would keep up this lifestyle with a family.

When I stumbled across this diagram I realised that it really is an excuse people make. Sure buying organic can cost a little more, but there are still cheap options out there for families…..

 

 

What do you think? Do you think this diagram is accurate? What’s a really healthy CHEAP meal that you whip up? I’d love for you to share you’re cheap healthy meal ideas.

My New BFF Spirulina

 

I am fast becoming known as Shrek due to my high consumption of green goodness! This week I decided to throw another green into my life and commit to Spirulina. I have taken Spirulina on and off over the years and usually just take a green superfood supplement called Vital Greens, but I decided to take a break from Vital Greens and add in Spirulina just to see if I notice any difference.

Spirulina is a great supplement if you lead a very active life and train fairly hard. This algae is very high in protein (60%) and it is a complete protein containing all essential amino acids not to mention over  100 other vitamins and minerals such as iron, potassium, magnesium, B 12 to name a few.

It is a great tonic for the body and really helps to increase energy.

Why take Spirulina?

I am taking it to increase my energy seeing I have been training so hard  and for added protein and nutrients. As healthy as my diet is, these days our soil lacks a lot of nutrients so our produce isn’t as nutrient  rich as it once was. I think everyone needs an added kick of nutrients, particularly those that exercise a lot, or feel really run down by life! It is also great if you are prone to allergies or have low iron or have various other illnesses. It is much better to take a product like Spirulina than a synthetic multi-vitamin. Your body will respond much better to something from nature rather than from man!

How to take it?

Spirulina comes in either powder or tablets (and apparently capsules as well which is less tampered with than the tablets). I prefer the powder which I drink in water but it can be added to juice or your smoothie. It may taste a little funky to begin with but you will get use to it. It has a bit of a fish food smell!

This is the brand that I just bought

 

Spirulina powder can also be added to your cooking or salads. Try this salad from Kimberlysnyder.net

 

Spirulina Spinach Salad

 

2 large bowls of baby spinach leaves

– 1 large tomato, diced

– 1-2 ripe avocados

– 2 handfuls of sunflower or clover sprouts

– ½ tsp. of spirulina powder, to start

– Splash of olive oil

– High quality sea salt, to taste

Directions:

Be sure to wash and dry the spinach very thoroughly. We do not want any soggy spinach for this salad! Add to a bowl and toss in the tomato, avocado and sprouts. Start with ½ tsp. of Spirulina powder, a splash of olive oil, and a bit of salt. If you like what you taste and want to go a bit further, feel free to add more Spirulina!

 

Spirulina can also be used on your skin! I am going to try this tonight!

Spirulina Face Mask.

Mix 1-2 teaspoons of Spirulina powder with a few teaspoons of carrot juice. Basically you want a consistency that is runny but not too watery.

Or

1 teaspoon Spirulina powder
1 teaspoon Castor oil
1-2 drops of rosemary or other essential oil.

Spread onto face and leave to dry for 10-15 mins

 

I am going to be experimenting with Spirulina in baking so I will be sure to post any sucess stories!

Has anyone had an increase in energy from taking Spirulina?

Anyone have any great recipes using Spirulina?

I would love for you to leave a comment if you have.

 

8 Foods to Supercharge Your Smoothie

I love to start the day with a smoothie before breakfast or as an after gym boost. As I am trying to avoid protein powders in my smoothies I find these foods a great addition. Chose one or more of these for an added kick!

1. Macca Powder

Macca Powder is packed with vitamins, minerals, enzymes and essential amino acids.  It contains unique alkaloids, which help stimulate the master glands that in turn may help optimise and balance the entire endocrine system. The endocrine system helps regulate hormones, sexual function, nervous system and energy levels.

2. Flaxseed Oil

Flaxseed oil is a great source of Omega-3, -6 and -9 fatty acids which a standard western diet is normally lacking in. These fatty acids are essential in optimal health and promote a healthy heart and cardiovascular system, healthy skin and hair and helps reduce inflammation.

3. Green Superfood Powder

I have been taking a green powder supplement for 6 years now and it’s the only health supplement that I have stuck with. I find it increases my energy and helps my body fight infections. I haven’t had the flu or an infection in over 6 years and if I do get a cold, it is only minor and I recover quickly. I really believe it’s because of my commitment to this product! My favourite brand in Australia is Vital Green’s but there are many on the market. Just make sure it’s not full of “fillers” like seeds.

4. Coconut Oil

You have heard me rave on about my love affair with coconut oil. You can read about the benefits here. In short it’s an immune builder and good for everything! If you can’t be arsed chopping open a coconut (seriously I just can’t do it!) then coconut oil or butter is your saviour. Just use this in moderation in your smoothie. I once went overboard adding a few tablespoons to my green smoothie and it tasted a little funky. Stick with a small tablespoon, less if you’re making one serving.

5. Hemp Seeds

The hemp plant is incredibly nutritious and high in amino acids (they contain 20 different ones!) which are perfect as an additional protein source. They are also a source of essential fatty acids, magnesium, iron and potassium.  If you have digestive issues hemp seeds are your perfect protein source as they are easily digested. Add a tablespoon to your smoothie for additional “natural” protein.

6. Chai Seeds

I am probably more obsessed with Chai seeds than I am with coconut and cacao! I sprinkle these babies on everything! The downfall to my obsession is I can’t get them out of my kitchen sponges and I probably walk around with seeds in my teeth! Chai seeds are a great source of protein and amino acids and have   times more omega-3 than salmon! They also contains vitamins A, B12 and C, complete protein (18 Amino Acids), minerals including potassium, phosphorous, folate, zinc, iron, and calcium as well as bowel-regulating soluble and insoluble fibre. Phew, that’s a mouthful! Just go easy when adding to smoothies as too many Chai seeds and you’re smoothie will become gluggy and desert like. 1 Tablespoon is plenty.

 

7. Spirulina

Spirulina is a rich plant-based protein which comes from a natural seas salt water plant (in other words it’s an algae). With over 100 nutrients it is often described as the most whole food source on the planet.  Spirulina has alkalizing properties thanks to its richness in chlorophyll. If you have read my blog “A dummies guide to an alkaline/acid diet” You know our bodies need 60-80% alkaline forming foods to balance out the acidic food. It is also a blood builder and offers support in healing various illness and immune function. I could rattle on about its benefits and nutrient content for pages because I think everyone should try it, especially if you are training hard and need a natural protein source.

8. Raw Organic Cacao

My favourite thing to add to everything! If you are a chocoholic like me you will be happy to hear being healthy doesn’t mean giving up everything you love! Adding Cacao, which is chocolate in its original superfood state, will ensure you are equipped with antioxidants, magnesium and chromium. Read more about the health benefits in my previous post on Cacao

Why You Don’t Need Protein Shakes!

Sometimes I can be as confused as the next person regarding what I should be eating and what I shouldn’t. Or more so what I shouldn’t. I am still only new to this healthy, clean eating lifestyle (it’s been 6 months) so even though my diet has improved dramatically and I have been succesfully avoiding sugar and processed junk most of the time, I still make mistakes or get sucked in to marketing ploys!

I was on the phone with my friend and Personal Trainer when I let it slip that I was drinking protein powder. Now he is very old school and disciplined about his diet and he has taught me that clean eating means nothing processed or packaged. His philosophy is everything should be as close to natural as possible. Protein powder falls under processed.

I tried to justify that the protein powder that I was drinking was a “natural” pea isolate protein with no added ingredients, just pea isolate. But he wasn’t buying it. He said I had just fallen for the marketing hype of the protein powder industry. No protein powder is natural and your body should be getting its protein source from food, not a man-made powder.

As much as I tried to debate, google and try to convince him that it wasn’t that bad. I knew he was right.  I mean what even is pea isolate!! I just had it in my head that I needed more protein because I was training hard and trying to put on muscle. I was eating protein all day but wasn’t sure if it was enough.

He agreed that a protein shake is probably a better choice then going to a McDonald’s drive through when you’re getting home late and no time for dinner, but all in all protein shakes aren’t going to do a lot for you. If you want to take anyone’s advice you would want to listen to him, as his body should be a billboard for clean eating. He has a body to die for simply out of hard work and eating ridiculously well. That is it. No gimics and definitely no protein shakes!

Sometimes it’s very easy to get sucked into the world of marketing (I should know – my day job is in marketing/media!) and companies will do everything to get you hooked on their product. But have you ever thought about what you are really putting into your body? Why is it that so-called health protein shakes are bright orange? I often see guys at the gym with their bright orange or red protein drinks and I think how can that be healthy. Some of these drinks have just as much sugar and crap in them as a coke or fanta. But they are high in protein so people think it’s ok!

I have noticed a lot of women drinking protein shakes as a meal replacement to lose weight and I have often thought it’s ridiculous. You may lose weight short-term, but this isn’t healthy eating and you won’t keep the weight off. Why would you have a shake for lunch when you can have real food! I have seen friends do this and then an hour or so later they are starving for real food and then go binge on crap. So then they have had double the intake of calories. Protein shakes are high in calories and will make you put on weight, so be careful if you are using them as a weight loss tool.

There are many studies on protein and how much you need and there is conflicting information. Some say you need roughly double your body weight (in kilos) others say that the average diet gets more than enough, if not too much.

For now I am going to keep protein powders out of my diet and just consume as much protein as I can from lean meats, fish, nuts, eggs, goats milk, chai seeds, quinoa and spirulina.

Forget about measuing protein, counting calories and fat, just enjoy great nourishing food as close to it’s natural source as possible. Being healthy and fit shouldn’t be so complicated, there is no easy way out either, just train hard and eat well.

I am sure there are plenty of opinions on this topic, and I would love you to leave a comment with your thoughts on protein powders.

Why You Don't Need Protein Shakes!

Sometimes I can be as confused as the next person regarding what I should be eating and what I shouldn’t. Or more so what I shouldn’t. I am still only new to this healthy, clean eating lifestyle (it’s been 6 months) so even though my diet has improved dramatically and I have been succesfully avoiding sugar and processed junk most of the time, I still make mistakes or get sucked in to marketing ploys!

I was on the phone with my friend and Personal Trainer when I let it slip that I was drinking protein powder. Now he is very old school and disciplined about his diet and he has taught me that clean eating means nothing processed or packaged. His philosophy is everything should be as close to natural as possible. Protein powder falls under processed.

I tried to justify that the protein powder that I was drinking was a “natural” pea isolate protein with no added ingredients, just pea isolate. But he wasn’t buying it. He said I had just fallen for the marketing hype of the protein powder industry. No protein powder is natural and your body should be getting its protein source from food, not a man-made powder.

As much as I tried to debate, google and try to convince him that it wasn’t that bad. I knew he was right.  I mean what even is pea isolate!! I just had it in my head that I needed more protein because I was training hard and trying to put on muscle. I was eating protein all day but wasn’t sure if it was enough.

He agreed that a protein shake is probably a better choice then going to a McDonald’s drive through when you’re getting home late and no time for dinner, but all in all protein shakes aren’t going to do a lot for you. If you want to take anyone’s advice you would want to listen to him, as his body should be a billboard for clean eating. He has a body to die for simply out of hard work and eating ridiculously well. That is it. No gimics and definitely no protein shakes!

Sometimes it’s very easy to get sucked into the world of marketing (I should know – my day job is in marketing/media!) and companies will do everything to get you hooked on their product. But have you ever thought about what you are really putting into your body? Why is it that so-called health protein shakes are bright orange? I often see guys at the gym with their bright orange or red protein drinks and I think how can that be healthy. Some of these drinks have just as much sugar and crap in them as a coke or fanta. But they are high in protein so people think it’s ok!

I have noticed a lot of women drinking protein shakes as a meal replacement to lose weight and I have often thought it’s ridiculous. You may lose weight short-term, but this isn’t healthy eating and you won’t keep the weight off. Why would you have a shake for lunch when you can have real food! I have seen friends do this and then an hour or so later they are starving for real food and then go binge on crap. So then they have had double the intake of calories. Protein shakes are high in calories and will make you put on weight, so be careful if you are using them as a weight loss tool.

There are many studies on protein and how much you need and there is conflicting information. Some say you need roughly double your body weight (in kilos) others say that the average diet gets more than enough, if not too much.

For now I am going to keep protein powders out of my diet and just consume as much protein as I can from lean meats, fish, nuts, eggs, goats milk, chai seeds, quinoa and spirulina.

Forget about measuing protein, counting calories and fat, just enjoy great nourishing food as close to it’s natural source as possible. Being healthy and fit shouldn’t be so complicated, there is no easy way out either, just train hard and eat well.

I am sure there are plenty of opinions on this topic, and I would love you to leave a comment with your thoughts on protein powders.

Spirulina Protein Balls

Protein is essential for building and maintaining a healthy body. Protein breaks down into amino acids which are the building blocks for muscle and blood.  Not only is it essential for building muscle and losing weight, it provides you with lots of energy and can help regulate your blood sugar levels.

Here is another great recipe from The Healthy Chef – Teresa Cutter. This is a great snack on the go as it is high in protein with the added extra energy kick of Spirulina.

Makes 20 protein balls

200 g  (2 cups) whole raw almonds
200 g  ( 2 cups) whole raw cashew nuts
199 g (1 cup) pumpkin seed
1/2 teaspoon sea salt
1 teaspoon ground cinnamon
1 scoop (21 g) natural vanilla protein powder (make sure it’s not one that contains alot of additives)
1 teaspoon spirulina powder
16 whole fresh pitted dates
squeeze orange juice or lemon
coconut to roll

Combine all the dry ingredients into a food processor.  (almond, cashew, cinnamon, protein powder, pumpkin seed and sea salt) process until you get a crumb like consistency.  Add dates and vanilla and process again.  Squeeze the mixture and it should start to combine, if now add 2 more dates.  Squeeze over a little orange or lemon juice and process for the last time.  The mix should come together when squished with the hands.  Using a small ice cream scoop or teaspoon divide mix into 20 balls.  Roll in coconut and store covered in the fridge until needed.

* For Protein supplements I love an Aussie company called 180 nutrition. Their protein powder is 100% natural and combines whey protein or pea protein isolate with omega and fibre rich foods like chai seeds, sunflower seeds, pumpkin seeds and sesame seeds.  http://www.180nutrition.com.au/