Tag Archives: weight-loss

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


 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


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


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


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!


Stilettos Leg Workout

18 Nov

Hey Guys!

I hope you are having a wonderful weekend. I had one full of 1st birthday parties and catch up’s! I am happy to say I got through a kid’s birthday party without having too much junk food! Just a few party pies (hey it’s an Aussie party tradition to have a party pie!) and just a teeny tiny bit of soda to feel like I wasn’t missing out. I had plenty of green smoothie before and afterwards so I alkalined my body to make up for the acidic food!

We are heading into the season of party’s and drink’s and many people put on weight and eat terribly around this time of year so I hope to bring you lots of tips to support you during this time.

For those that read my FB status last week – I am pimping out my blog with a new design which I am really excited about! I mentioned on FB it would happen last week but we are having a few technical issues. It should be up this week so if you visit often and the site is down for a brief moment – that is the reason!

Considering my blog is called Stilettos and Green Juice I couldn’t help but post this fun stiletto’s workout by Cassey  from Blogilates. Go on and try it – I know you want to! Maybe when no one is watching!

Lyn xx

The Secret to Changing Your Circumstance!

15 Nov

Years ago I watched Oprah interview a girl who was suffering from anorexia (and probably the worst case I had seen). Another guest was trying to give her advice on how she overcame her bulimia by telling her she needs to nurture her mind. Easier said then done right? The anorexic girl responded with “But How?”

Oprah  had a profound ahaha light bulb moment when she realised that the “But how?” is the reason people continue to struggle.

“But how?”

How can you heal your pain, how can you really stick with your weight loss plan, how can you restore your health, how can you move past your negative circumstance. If we knew how than we wouldn’t be so deeply lost!

It’s a question I get asked a lot. Many people ask me how I healed my body from illness and depression and even how I  stay so thin and stick to eating healthy.

The secret is simple (but also so freak’n hard!)

You need to make a decision that you want something different from your life. Without this simple first step you can’t really move on from your circumstance as it all starts here!

You need to make a decision each day that you want to live.

I mean really LIVE – have energy, feel great, feel confident,  feel love. All those things that make your day worthwhile, you need to want it so bad that you can’t accept anything else into your life.

We always seem to accept 2nd best into our lives. This occurs in every area of life and we stick with the easy option or what we are accustomed to. We stay in jobs we hate, relationships that aren’t working and accept that our accept our body flaws as “genetic” and here to stay.

We have been conditioned by our environment and our upbringing to believe that this is it. Life is hard and we are all battlers.

Sure life can swing us some painful curb balls but we always have the choice on how we respond. We can choose to get up and get over it, we can choose to get help or take steps towards our desires. We have a choice to live exceptional lives just as misery is a choice.

You may be going through something really terrible right now and are screaming at me that you haven’t chosen this feeling and I get it, we don’t choose what happens to us, BUT we can choose how we react and respond to our pain and circumstances.

My sister lost her best friend to suicide earlier in the year. The details are really, really horrific. It’s one of those stories that you think only happens to other people or in movies. Without going into too much detail, she was with him just before it happened and was the one to go back and have to call the police. The last 9 months have been the worst of her life and she has gone through unbearable depression, anxiety and post traumatic stress.

BUT even though her soul is on fire with pain she makes the decision every day to get up and take care of her kids and husband and try to get through this. She makes a decision that she will try to look for the good in life even though everything is pointing her to believe that life is horrific and painful. She has bad days and she has horrific days, she hasn’t felt a glimmer of a good day in a long time but she gets up each day despite of this.

It’s not easy but the point is even in the worst circumstance you can take teeny tiny steps to get through your day and choose  to try to get out of your situation.

From the age of 14-21 I was chronically ill but I made a decision that I would be healed and that illness was no longer a part of me.

Through my 20’s I battled depression on and off to the point of wanting to end my life but I made a decision that I would fight it and live a life of joy

I made a decision that I wanted to take care of my body, feel vibrant energy and health,  turn back the clock, feel amazing every day and have a great body.

I make a decision each day that I will look for the best in people and look for the best in life and with those eyes I can see miracles each day!

I have recently  made a decision to take a huge risk and leap of faith and I am going to make my dream’s happen and not settle for a work life that does not serve me or others!

When you make a decision you also need to take action. It’s not always going to be easy but you take the steps to get to where you want to be, and you make the steps with the intention that this is for life.

Write out your goals and then write out the steps you need to take to achieve this. If you’re feeling really low then start by setting very small tasks for yourself to achieve throughout the day. Last month my sister decided to find something each day that she was grateful for take a picture of it and post it on FB. This re-focused her pain and forced her to try to find something positive.

This is not a dress rehearsal, this is it. We have one shot at this so we have to give it all we have.

Everything that you desire, whether that be better health,  to lose weight, find a job you love, a relationship, healing, or whatever it is. EVERYTHING already exists for you. The kingdom of heaven starts here. You can experience it in this life but only if you make the decision to manifest it, you need to make the decision to give it everything you have and you need to make the decision that you will not give up on your goal until you see it, feel it, touch it.

Can you do that?!

What is one thing you can change this week to make steps towards your goal?

Always believing in you

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.


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


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


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


  • 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


  • 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)


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



  • 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


Raspberry Streusel Bars

12 Nov



  • 2 cups blanched almond flour (I use Almond Meal)
  • ¼ teaspoon celtic sea salt
  • 2 tablespoons coconut oil
  • 1 tablespoon vanilla extract
  • 1 tablespoon water
  1. Pulse ingredients together in a food processor until dough forms a ball
  2. Press dough into an 8×8 inch Pyrex baking dish
  3. Bake at 350° for 12 minutes


  • 1 cup raspberry fruit spread (look for one with no added sugar or low in sugar)

Streusel Topping:

  • ¼ cup coconut oil
  • ¼ cup blanched almond flour
  • 2 tablespoons xylitol or stevia
  • ½ teaspoon celtic sea salt
  • 1 cup walnuts, chopped
  • ½ cup unsweetened shredded coconut
  1. Pulse oil, almond flour, xylitol and salt together in a food processor until creamy
  2. Briefly pulse in walnuts and coconut, so they are left coarse, not pulverized
  3. Set streusel aside
  4. Spread raspberry fruit spread over warm crust
  5. Sprinkle streusel topping over raspberry fruit spread
  6. Bake at 350° (160 C) for 15 minutes
  7. Cool for 10 minutes, then refrigerate for 2 hours to set up
  8. Serve

Makes 16 bars

This is another great recipe from my favourite gluten-free website Elana’s Pantry

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!

How To FEEL Good Naked

6 Nov

How you feel about your body is much more important that how you look. There are many woman with stunningly perfect bodies who don’t feel good in their own skin.

So many woman are so busy striving for perfection that they forget to enjoy the journey.

Your light within is what will illuminate your true beauty and make you much more attractive to others.

Love yourself first and foremost and focus on your beautiful qualities rather than focus on your flaws. What you focus on in life is what will be prominent in your daily life. Continuing to think your fat will make it very difficult to lose weight.

Make the conscious decision to take care of your body and be as healthy as possible and then give it over to the universe. This is when you will start to see yourself in a beautiful light and you are more likely to see results.

Lately I have been a little too obsessed with trying to look perfect. As a health and fitness blogger with a desire to turn my enthusiasm for nutrition and fitness into a full-time gig has made me focus on perfection a little too much. Recently I really had to check in with myself and ask myself why I was doing this? Was I working out like crazy because I wanted to be healthy or was I trying too hard to look perfect?

My motivation to exercise was always to get my endorphins kicking and to be healthy and fit, but somewhere along the line something shifted and I became a little too concerned with my flaws or more so what wasn’t perfect. It didn’t help when someone started pointing out my body flaws and driving me to try for perfection (damn those PT’s).

I had never really worried about my body before and had  always viewed my body well. When I first started to put on weight I actually loved having curves and my stomach never ever worried me!

When I started obsessing over exercise I knew that something was definitely off. I am fairly intuitive and know when there is deeper stuff going on. I spend so much of my time delving into personal development books and know the role our thoughts have in our reality so luckily I could see what was going on with me before it got out of hand.

When you strive for perfection it is usually something else that is missing in your life and it is often a way we distract ourselves from the underlying issues.

I will be completely honest and open and share with you that a lot of my insecurities of late have been around being single at 33. I  have been single for too many years to tell you and it does get it in my head. I have an amazing wonderful life and am incredibly blessed in so many areas but this is one area that I feel brings me down.

There are many times I feel  like I am not good enough. I often face rejection and feel unattractive because of it. I know perfectly well that I can attract guys but I can never attract the right one who wants to be with me. This is something I struggle with every day and on a very deep level it makes me feel like a failure.

It’s not something I talk too often about  and most of the time I pretend I am perfectly fine with it, but with you I will share the fact that I am not.  The older I am getting the more pressure I put on myself to have the perfect body to attract someone.

Working out does take my mind off it all and I will always advocate exercise to get you out of your head but there are days when I am leg pressing  120+kilos and questioning why I am putting myself through the torture!

I share this with you so that you can be aware of your  own insecurities and to name them. As soon as I recognise behaviour that is not healthy for my mind and soul I know to give it over to the universe and let it go.

I will never be perfect and that’s ok.  I would rather work hard on being a beautiful soul than have a perfect body.

After enduring many years of illness I know that each and every inch of my body is a beautiful blessing and I will honour it. I know that if I eat a cheeseburger and don’t work out that it’s ok.

I am incredibly thankful  for a metabolism that most woman would kill for and most of the time I have the freedom to walk around in a bikini and feel confident and liberated.

We all have something  about us that sets us apart from everyone else. I know you do too!  Own the things you love about yourself and let go of the things that don’t matter.

You are beautiful and intelligent and funny and sexy as hell.

Yes you!

Owning this and knowing this is the secret to looking good naked.

Every woman and man wants to look good naked or at the beach and I promise you there is no magic pill, diet or exercise routine that can make you look good if you don’t FEEL It!

Don’t worry about what anyone else thinks. Just FEEL it!

I read recently that one of the easiest ways to feel good about ourselves is to recognise the beauty in others and give compliments!

See beauty everywhere and you will start to see the beauty within. Ever noticed how the women that are always attacking other woman, particularly bitching about someone else’s looks are usually incredibly insecure. People treat others how they see themselves. So start treating other people with admiration and see their inner beauty and soon enough you will recognise your own!

I am cutting down my crap of wanting to be perfect. Sure I will still be happy if my abs show up (and trust me you will be hearing about it!) but I am not going to worry too much about it. This is me, like it or not! Heck how often do I show my god damn abs anyway! Who cares!

I want you to join me in this lovefest and take a look at the reason’s behind your desires to lose weight, gain weight, tone up or whatever. Ensure that you have set the RIGHT INTENTION. With the right intention you will succeed.

Believing in you my loves.

Lyn xx

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