Tag Archives: vegetables

Healthy Food Swap Ideas!

19 Nov

One of the most common comments I hear when discussing healthy eating, particularly when giving up sugar is “Sugar is in everything! What would I eat?” Most people feel that it’s way too hard to avoid sugar so why bother. I am sure I probably thought this as well.

More often than not, making changes  in our lives comes with huge resistance. In fact it’s something I always tell people to expect. Normally around week 3-5 of giving up sugar or making healthy changes the resistance creeps in with a vengeance. I remember around this time I got sick with a virus and I seemed to be feeling really unwell all the time. So of course I whined and  thought ‘What’s the point I am eating healthy and I still get sick”. I wanted to throw in the towel because I expected that my body’s immune system would automatically be revved up after just a few weeks of eating healthy! It can take years to erase many years of poor eating! Not to mention the detox process you’re body goes through, so expect some funky days!

In regards to the “sugar is in everything” suggestion. Sure it is, but there is also plenty of things you can be eating without it. If you look at your diet and say that sugar is in everything it would indicate to me that you are living off processed foods so that would be the first thing to cut down on.

We have become so accustomed to eating poorly that we don’t even recognise the faults in our diets! We can’t even see that we are so limited in nutrients and we have become so lazy that our excuse for eating processed foods is always that we don’t have time to cook. I can assure you there is time. Cooking a nice piece of meat or fish only takes 10-15 mins and you can team this with steam veggies (even microwave ones of you like) or cut up some raw broccoli while your meat is cooking.

If giving up sugar is too extreme than why not just make small changes. You don’t have to give it up completely just reduce the amount you are consuming and be aware of what you’re eating. The less sugar and processed food we eat the more our taste buds come alive! You will really learn to enjoy every bite of your meal!

Here are a few simple changes you can make to reduce your sugar intake

Breakfast

 You’ve been eating

Toast with jam/jelly or honey,  commercial cereal, yoghurt and chocolate milk  ( E.g milo, ovaltine, sustagen)

Swap with

Pancakes (egg, banana and almond meal) with coconut butter and cinnamon or natural peanut butter, greek yoghurt (no sugar) organic oats with chia seeds, coconut shreds, cinnamon and banana or eggs on spelt toast, raw cacao in rice/almond milk

Lunch

You’ve been eating

Microwave meals, white bread sandwiches, Fast food burgers, fish and chips, pies, pizza, quiche, Cesar salad

Swap with

Large salads, spelt or rye bread with salad and meat fillings, brown rice with tuna and veggies, brown rice sushi rolls, grilled fish and salad, leftovers of healthy dinners

Dinner

You’ve been eating

Microwave meals, steak and chips,  creamy pasta,

Swap with

Grilled fish/meat with veggies, Quinoa and vegetables, zucchini pasta with veggie’s garlic and crushed tomatoes, home made burgers (egg plant buns, turkey, lean meat or veggie patties), vegetable lasagna

Snacks

You’ve been eating

Chips, Chocolate, Cake, Cookies, muesli bars, protein bars

Swap with

Natural popcorn, 85% organic dark chocolate, dates, fruit, veggie sticks with humus, natural peanut butter, home-made sugar-free (stevia) cakes, bars, cookies, raw nuts – there is so many things you can make!

When cooking swap Sugar with stevia, date paste, coconut sugar, organic maple syrup, raw organic cacao, apple sauce and fruit! Some of these still contain fructose so if you are totally fructose free stick with stevia.

These are all just very basic suggestions and I am happy to put meal plans together for anyone that need a little help. The point of  showing the examples is to demonstrate that there are plenty of things to choose from if you really think about it and make better choices! First step is to cut down on the obvious like soda and sweets as well as packaged meals and snacks.

I probably eat more now than ever and find there are so many choices.  Take a look at my recipe page for lots of suggestions!

Peppermint Green Smoothie

17 Nov

Hey Guys,

As you know by now I have a Green Smoothie or Juice every day but I want to start mixing it up a little to keep it interesting! I am Lov’n this little kick of peppermint flavour in this green smoothie variation.

-1/2 frozen banana
-1 cup baby spinach leaves
-1 cup coconut milk (or other nut milk)
-2 drops best-quality vanilla extract
-2-3 drops peppermint extract

(this was taken from my wellness guru – www.kriscarr.com)

If you’re trying to lose weight I’d swap the coconut milk with rice milk although it’s fine to have coconut milk occasionally.

I really can’t get enough of green smoothies. I was super excited today when I went to a friend’s house and he offered me a green smoothie! Most people offer coffee or soft drink which I don’t drink so I nearly fell off my chair when someone was offering me a smoothie! My kind of friend! And it also made me realise the importance of a good blender. The texture of his green smoothie was like velvet, it was so smooth. Much better than mine! I am dreaming of the day I buy a Vitamix Blender! (hint to Vitamix – feel free to send me a freebie and I will promote the shizzle out of it!)

Enjoy!

Lyn xx

Clean Eating Grocery List

12 Nov

 

If you’re new to clean-eating you may feel a little lost as to what you can and can’t eat. I wanted to share with you my basic grocery list of what I always have on hand each week. Obviously I add to this but this is a good basis for your fridge and pantry.

Vegetables

  • Broccoli
  • Kale
  • Cos Lettuce (otherwise known as Romaine Lettuce)
  • Zucchini
  • Carrots
  • Capsicum
  • Avocado
  • Celery
  • Cucumber
  • Sweet Potato
  • Garlic

Fruit

  • Bananas
  • Kiwi Fruit
  • Apples
  • Frozen Berries
  • Dates
  • Watermelon
  • Lemons
  • Coconut

Grains

  • Almond Meal
  • Flaxseed Meal
  • Quinoa
  • Coconut Flour
  • Brown Rice
  • Organic oats

Protein

  • Chicken
  • Eggs
  • Fish – mainly salmon
  • Kangaroo meat (for the Aussies –  for everyone else it might be hard to find but it’s the most organic meat you can get, it’s not farmed like other animals and no hormones, chemicals etc)
  • Organic hormone free red meat
  • Tempeh
  • Tofu
  • Organic Pea-Isolate Protein or 180nutrition organic whey protein powder (this is for occasional consumption – jury is still out on how I feel about protein but non the less it’s in my pantry). 180nutrition is the only whey protein I would recommend and good news is they are about to deliver outside of Australia.  As soon as you try it you will notice the difference in natural flavour and consistency. It’s contains extra superfoods as well.  It’s awesome! If you’re in the US Tone It Up has released a protein powder that is supposedly pretty clean but I haven’t tried it so I can’t recommend. Worthwhile investigating. Remember the fewer the ingredients the better, and for goodness sakes nothing brightly coloured!

Nuts and Seeds

  • Almonds
  • Walnuts
  • Cashews
  • Chia Seeds
  • Pumkin Seeds

Oils

  • Coconut Oil
  • Grape Seed Oil
  • Olive Oil (although not for cooking)
  • Sesame Oil
  • Avocado Oil

 Herbs and Spices

  • Turmeric
  • Moroccan Spice
  • Cinnamon
  • Mixed spice
  • Basil
  • Rosemary
  • Cayenne Pepper
  • Sea salt of Himalayan Salt
  • Garlic powder
  • (any spice is fine – I normally try out new ones with new recipes)

 Sauces

  • Tamari
  • Worcestershire (but make sure it’s low in sugar)
  • Soy Sauce (find the most organic and low sugar one)

 

MISC

  • Cacao
  • Stevia
  • Coconut Sugar
  • Organic Peanut Butter or Almond Butter (no sugar or additives – just peanuts)
  • Rice or almond milk (check the sugar content of almond milk – some are sweetened with agave – avoid!)
  • Green and Black’s organic 85% dark chocolate
  • Herbal Tea
  • Brown rice cakes (no flavoured ones!!)
  • Balsamic Vinegar – no sugar!
  • Apple Cider Vinegar
  • Organic honey (but use very sparingly)

 

 

I really hope this helps. Print it out and stick it on your fridge. If you keep your pantry stocked with healthy foods and make the time to prepare you will be able to stick to eating healthy. It’s really not as hard as people think!

Lyn xx

 

Smoked Salmon Burger on Toasted Eggplant

8 Nov

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!

What To Do When You’ve Eaten Crap!

6 Nov

Hello!

Today was one of my favourite days of the year. Melbourne Cup Day! For all those that live outside of Australia (which is more than half of you) Melbourne Cup is “the race that stops the nation” A horse race that is.

Melbourne folks get the day off work and those in Sydney pretty much stop working in the afternoon. It is fabulous! We get dressed up, we drink, eat, more drink (the Aussie’s can sure drink!) and we cheer on our favourite horse! I love the vibe of Melbourne Cup. It’s a lot a whole lot of fun!

My Melbourne Cup Dress – Most girls wear hats or fascinators but I am not much of a hat girl! (I cut my friend out cos I wasn’t sure he wanted to be on my blog!)

On days like this it is almost impossible to stick to clean eating and I sure broke my clean eating ways.  My work provided a lunch for us and I had a terribly greasy and disgusting sausage, a bread roll which I am sure was full of preservatives, half a can of coke and 3 glasses of wine! Eyck!

Sure I should have grabbed a salad before the work lunch but sometimes you just have to indulge and be part of the fun. I will never tell you to eat clean 100% of the time because it’s just not sustainable.

When I staggered home  (I am giggling after 1 wine, so 3 is lethal for a girl like me!) my body craved greens! When you have been eating clean for a while you will love your vegetables and your body will tell you when you need a hit. I ended the day with plenty of vegetables and a double shot of Spirulina.

My point is you don’t need to feel guilty if you have a day like I have had. Enjoy it but make sure you also squeeze in a lot of nutrients before and afterwards. to alkaline your body balance out all that acidic food. You’re body will thankful!

I am off to sweat this junk out of me with a HIIT workout.

Don’t forget…

 

Lyn xx

What To Do When You've Eaten Crap!

6 Nov

Hello!

Today was one of my favourite days of the year. Melbourne Cup Day! For all those that live outside of Australia (which is more than half of you) Melbourne Cup is “the race that stops the nation” A horse race that is.

Melbourne folks get the day off work and those in Sydney pretty much stop working in the afternoon. It is fabulous! We get dressed up, we drink, eat, more drink (the Aussie’s can sure drink!) and we cheer on our favourite horse! I love the vibe of Melbourne Cup. It’s a lot a whole lot of fun!

My Melbourne Cup Dress – Most girls wear hats or fascinators but I am not much of a hat girl! (I cut my friend out cos I wasn’t sure he wanted to be on my blog!)

On days like this it is almost impossible to stick to clean eating and I sure broke my clean eating ways.  My work provided a lunch for us and I had a terribly greasy and disgusting sausage, a bread roll which I am sure was full of preservatives, half a can of coke and 3 glasses of wine! Eyck!

Sure I should have grabbed a salad before the work lunch but sometimes you just have to indulge and be part of the fun. I will never tell you to eat clean 100% of the time because it’s just not sustainable.

When I staggered home  (I am giggling after 1 wine, so 3 is lethal for a girl like me!) my body craved greens! When you have been eating clean for a while you will love your vegetables and your body will tell you when you need a hit. I ended the day with plenty of vegetables and a double shot of Spirulina.

My point is you don’t need to feel guilty if you have a day like I have had. Enjoy it but make sure you also squeeze in a lot of nutrients before and afterwards. to alkaline your body balance out all that acidic food. You’re body will thankful!

I am off to sweat this junk out of me with a HIIT workout.

Don’t forget…

 

Lyn xx

The Benefits of Food Combining

1 Nov

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.

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