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RAINBOW CARROT & PINEAPPLE SALAD

The rainbow carrots available in our stores now offer so much more than just pretty colours. I would purchase them simply because they look beautiful, but they also pack a punch in terms of phytonutrient content. If you are unsure what phytonutrients are and why we need them, this article might help. Eating as wide a spectrum of colourful veg as possible means that you consume a far broader range of phytonutrients. Rainbow carrots offer up a whole variety of these vital nutrients. Purple carrots get their hue from the phytonutrient anthocyanin. Anthocyanin is a very powerful antioxidant and it has good anti-inflammatory properties, which can help slow the aging process. Serve me up some of that please! Red carrots have richer sources of lycopene. This phytonutrient has been linked to reduced risks for certain cancers, prostate in particular. Yellow carrots provide higher quantities of lutein, which has been show to improve eye health and reduce risks of macular degeneration. Orange carrots, lets not forget these old faithfuls, provide great sources of beta carotene and vitamin A which are crucial for healthy eye function. I’ve used these colourful carrots in a salad with pineapple, mint and ginger. It looks beautiful [...]

BANANA CHOCOLATE GRANOLA

Breakfast cereals made up a large part of my diet for most of my student years. I was one of those girls who could eat a bowl of cereal for breakfast, lunch and dinner. Unfortunately this came at the cost of my waistline as well as feeling chronically fatigued. When I learnt of how poor this food was for my body I kicked the habit, but I must admit I still do enjoy a delicious bowl of crunchy cereal. Sadly, almost all store bought granolas are laden with sugar, salt and other chemicals and preservatives. Making a good quality granola at home can save you a lot of time in the mornings and help you avoid the high sugar, chemical-laden supermarket varieties. I have included this recipe in the 10 day Reset guide as it is so easy to make, it tastes delicious and it can easily replace the ugly store bought product currently in your pantry. This banana chocolate granola is made up from predominantly nuts and seeds, which provide healthy fats to keep you fueled and feeling full through the morning. There are natural sugars in the recipe to give the granola flavour. This sweetness comes from the [...]

3 Reasons Journalling Will Help You Achieve Your Goals

Do you have any goals or intentions for this new year? One of my goals is to ‘live less out of habit and more out of intent’. Life seems to go so quickly, with days flying by before you realize that it is already the end of the year! Do you ever get the feeling ‘How did this happen?’ ‘How did I get this way?’ or ‘I really should have got into that routine ages ago!’ Setting specific goals is the first step in living a more attentive and conscious life. Living with intention allows you to get more of what you want out of everyday rather than just drifting through the months with little purpose or satisfaction. 'Live Less Out of Habit & More Out of Intent' Maintaining focus once you have set a goal or intention is also just as important. How many times have you set a new years resolution to see it fall by the wayside before the first of February comes around? If you have set a lifestyle resolution for this year I would recommend keeping a food journal. It doesn’t matter if your goal is weight loss, regular exercise, improved stress management, [...]

MINT TEA

Mint tea is a great alternative to caffeinated or other herbal teas. I often find some herbal teas have a bitter taste that I don’t really enjoy. Mint tea has a lovely delicate flavour and makes your whole home or office smell wonderful. Most restaurants and coffee shops also list fresh mint tea on their menus so it is such an easy alternative. I suggest mint tea for clients struggling with IBS, with tummy cramps and bloating in particular. Studies have shown that mint has a relaxant effect on the gastrointestinal system and that it has an aneasthetic type effect – so drinking mint tea can definitely help reduce symptoms of IBS. Mint also contains menthol which has a decongestant effect – it can help break up phlegm and mucus, so it can be helpful to help recover from a cold. Mint especially when used as a tea can also help relieve sore throats. Please Note: I would not suggest mint tea for people struggling with reflux or heart burn – because of it’s relaxing effect on the gastrointestinal tissue it could make your symptoms worse. How to make at home: Place a handful of well-rinsed [...]

TRAIL MIX: ON THE GO SNACKS

Healthy snacks are such an important part of good nutrition. I find if I'm not well prepared with snacks I end up rushing into a convenience store between meetings and end up with the least convenient of choices (read chocolate). For me the key for good snacks is that they can be easily packed and carried along with you. And this is where I find some simple raw unsalted nuts really do the trick. But this can get a bit boring. So my solution is to put together my own home made trail mix. This is not really a revolutionary concept, but a home made version is just so much better than store bought mixes. Store bought mixes really do appear like healthy options but sometimes, on closer inspection one can find all sorts of unnecessary ingredients from hydrogenated oils, sodium and added sugar to artificial colourants, preservatives and sulfites. I've even spotted the odd m&m in some of the trail mixes on the shelves. Don't get me wrong, I'm a big fan of chocolate (you'll even find it in my own mix), however I prefer to choose a dark chocolate thats less refined, lower in sugar and higher [...]

ROAST CHICKPEA BOWL

This little goodness filled roast chickpea bowl is something I often make when I know I'm going to have a busy week ahead. The veggies store really well and the dish tastes great hot or cold, so it's great for left overs or take with to work. Its packed with flavour from the various spices that are roasted with the veggies, and the quinoa and chickpeas give a great source of complete protein so it's a really good choice as a vegetarian meal. ROAST CHICKPEA BOWL Print Prep time 20 mins Cook time 30 mins Total time 50 mins Author: Stacey Fischer Recipe type: Main meal Cuisine: Vegetarian Serves: 4 servings Ingredients 2 cup cubed butternut 1 brinjal cubed 1 tin chickpeas drained and rinsed 1 cup quinoa 2 tsp cinnamon 2 tsp chilli flakes 1 tsp paprika 1 tsp ground cumin 2 tsp mixed herbs Salt Olive oil Finely chopped red cabbage 1 Avocado 2 tsp lemon juice 1 tsp apple cider vinegar Instructions Heat oven to 200C Add the cubed butternut into a bowl, add 1 tbsp olive oil, chilli flakes and cinnamon - mix until all cubes are well covered. Lay butternut [...]

PILATES EXERCISES FOR CORE STRENGTH

Nourishing your body is not just down to good nutrition, movement and exercise plays a very important role too. I love Pilates as a form of exercise because it is powerful enough to strengthen your muscles that you have noticeable results, yet gentle enough that anyone, at any age or fitness level can do it. So I thought I would bring in some experts to give us a few helping tips. Meet my beautiful friend Sian and her partner Megan. So what is pilates? Pilates originated in 1880 from the work of Joseph Pilates. Pilates is the art of controlled movements. When practiced consistently it has shown to improve flexibility, build strength and develop control and endurance. It places emphasis on the alignment of the body, breathing, developing a strong powerhouse, as well as improving coordination and balance. Pilates as a system of exercises was intended to strengthen the human mind and body. Sian, being a qualified biokinetist what drew you to becoming a pilates instructor? I was drawn to Pilates because of my dancing background and my passion for movement. I was also led to Pilates because of my poor posture and back injury. Pilates has helped me [...]

FRUIT INFUSED WATER

Its no secret that adequate hydration is vital for good health. Our water needs also increase in this dry summer heat. But most clients that I see (and myself included) drink far too little water. Did you know that the brain is about 85% water? If you drink too little it can lead to constipation, fatigue and headaches. Another factor is that it is easy to think you are hungry when you are in fact thirsty, so many of eat instead of drink in an attempt to satisfy our thirst. There is some debate about how much water you should be consuming, however if you consume between 1.5 to 3 l water daily you should be safe. However, something that is frequently heard in my office ‘but water is so boring, is there nothing else I can drink?’ The truth is not really. Sodas and fruit juices (even the freshly squeezed kind) are loaded with sugar, and sugar free ‘light’ options are a no better alternative as they are usually packed with unwanted chemicals and artificial sweeteners. So what is the solution? The more you drink water the easier to becomes to choose water. Choosing water over sweetened [...]

GUACAMOLE STYLE HUMMUS

Hummus is a great healthy dip or spread. I like to use with veg crudite like cherry tomatoes, sugar snap peas, baby carrots, celery etc. It makes them taste delicious and it adds a source of healthy fat and protein. This guacamole style hummus is a tasty variation that you could also use as a spread on crackers or seed toast, dollop it over Mexican style beans or a veggie dip. You can make great variations on the traditional hummus recipe, you need the basics: Fat: Avocado (in this recipe), tahini, olive oil, peanut butter, soft cheese like feta, cottage cheese or ricotta or finely grated cheese like parmesan Legumes: Chickpeas (in this recipe), red kidney beans, borlotti beans etc Flavour: chilli (in this recipe) or coriander (in this recipe), garlic, fresh basil, sundried tomatoes, olives, cinnamon, cumin Liquid: lime juice (in this recipe), lemon juice, balsamic vinegar I’m definitely going to give a few of these variations a try, so keep a look out on the blog. GUACAMOLE STYLE HUMMUS Print Prep time 5 mins Total time 5 mins Author: Stacey Fischer Recipe type: Dip Serves: 5 servings. 1 serve = 2tbsp Ingredients [...]

BENEFITS OF BRASSICAS

In the last nutrition blog post I spoke about the benefits of phytonutrients and how to get more of these compounds in your diet. Today I want to pay special attention to the phytonutrients found in the brassica group of veggies. Brassa- what I hear you say? Brassica’s are usually dark green veggies that have quite a distinctive bitter taste like broccoli, brussel sprouts, kale etc. You may have also heard these veggies referred to as cruciferous vegetables. These veggies have received a lot of attention in recent years because of their cancer-protective benefits. They are unique sources of sulphur containing phytochemicals called glucosinolates. This phytonutrient is responsible for the taste and odour of these veggies. A general rule of thumb – the more bitter the veggie tastes the greater the concentration of glucosinolates. When these veggies are chopped or well chewed an enzyme is released and it breaks glucosinolates down into two compounds – sulforaphane and indole-3-carbinol (I3C). These two compounds have been associated with a lower risk of developing certain cancers, in particular breast, colorectal and prostate cancers. Sulforaphane has been shown to improve the livers detoxification processes which means that the body [...]

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