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Mind Over Matter

By | Articles, Food & Recipes, Fruits and Vegetables | No Comments

One of the most challenging parts of any program is the mental attachment to food and the process your brain goes through when detaching and emotionally “detoxing” from these foods.

Do you notice you crave something at a particular time of day? Do you notice that in cold weather you always want a hot chocolate? Or when you go to a pub you always want to order a soda? Does your body and mind feel like it NEEDS something sweet? Or is it merely a habit? How do you figure these differences out?

Well read on!

“The quality of your life will be determined by the quality of questions you ask on a daily basis”

Therefore, it is crucial to be able to answer the following one with honesty and accuracy in order to reach your goals

Is it a CRAVING or is it a FOOD ASSOCIATION?

A craving is almost a physiological need to eat a particular food and is usually because your body needs more of a particular nutrient.
For example: you’ve had a stressful month, you’re pushing hard in your workouts and feeling fatigued all the time, and you start craving chocolate. This craving could be a sign that your body needs more magnesium.

A food association, is when you associate a particular food with an event or place.
For example, when it’s cold and raining you really want a hot chocolate, or when you go to your grandmas you always want her amazing shortbread! Here, your body isn’t signalling to you that it needs a specific nutrient, it has simply learnt to associate particular places with certain food rituals.

So what steps can we take next to drop the cravings and associations that are inhibiting you from better achieving your goals?

Step 1. Get curious and ask better questions!

When something crops up for you, ask the question: Is this a craving or a food association?
The more you ask this question, the better you will understand yourself and your habits, and can move forward from here.

Step 2. Make a Game plan!

Once you’ve figured out the craving/ food association here’s what you can do:
If it’s a craving, seek a consult with a practitioner to help you work on tweaking your diet and potentially supplementing for any deficiencies that may be present.

If it’s a food association, acknowledge it and make a healthy swap. Always have fries with that? Try making your own sweet potato and parsnip chips

If it’s more on the emotional side of things, ask yourself what you are in need of emotionally? Craving sugar? Are you in need of some sweetness in your life?

Make emotionally healthy swaps. If it’s warmth you’re after, try having a hot soak in the bath with some essential oils, or cooking a big hearty stew. If it’s something sweet, book in a date with a friend and have a really good belly laugh session! The aim of the game here is to feed your emotions with nourishing experiences as opposed to food that will not serve your goals (or waistline).

At the end of the day, you are learning to rewire your habits and read what is really going on in your body. Tune in, get curious about your body and its needs and you may just learn a thing or two!

Happy Day!

Jenna Poole,
Nutritionist

Follow this link to learn more: https://ultimateyou.clickfunnels.com/nutritionmastery

Green Smoothies

By | EDITORIAL VIDEOS, Food & Recipes, Videos | No Comments

Watch how Andy prepares this fresh energy booster drink, that will keep you last a long day of work.

 

 

INGREDIENTS:

Cucumber

Celery

Capsicum

Kiwi

Apple

Biogreens (powder)

 

 

HOW TO PREPARE:

You would need a blender.

Cut the fruits in smaller pieces, right size for blending.

Add the Biogreens powder last, consume the whole pack.

Fill up the blender with water, just enough to cover all the cut fruits in there.

Add a handfull of cubed ice. (optional)

Blend until your desired texture is achieved. (Just like of any other fruit smoothies)

Enjoy!

 

 

Mediterranean salad (Serves 4)

By | Food & Recipes, Sides | Soup | Salad | Dessert | Snacks | No Comments

INGREDIENTS:

  • 250g cherry tomatoes, halved
  • 2 Lebanese cucumbers, quartered lengthwise, diced
  • 400g can butter beans, rinsed, drained
  • 1 small red onion, quartered, very thinly sliced
  • 1 large yellow capsicum, diced
  • 2 tablespoons chopped mint
  • 2 tablespoons chopped flat-leaf parsley
  • 1/3 cup pitted kalamata olives, halved
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • 75g reduced-fat feta, crumbled

HOW TO PREPARE:

Place first 8 ingredients into a large bowl and toss to combine.
Whisk together olive oil and lemon juice in a bowl.
Add to salad and gently toss to coat.
Serve salad topped with crumbled feta.

Vegie fritters (Serves 4)

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INGREDIENTS:

  • cooking oil spray
  • 1 large red capsicum, finely diced
  • 2 tablespoons finely chopped parsley
  • 3 eggs, beaten
  • ground black pepper, to taste
  • 4 multi-grain bread rolls, to serve
  • large green salad, to serve

HOW TO PREPARE:

 

  1. Spray a frying pan with oil.
  2. Over medium heat, cook capsicum and corn for 2 minutes, until softened.
  3. Transfer to a bowl and combine with parsley, eggs and flour. Season with pepper, to taste.
  4. Spray frying pan with oil and add large spoonfuls of mixture to pan, in batches (to make 12 fritters total).
  5. Cook over medium-high heat for 1–2 minutes each side, until golden.
  6. Serve with bread rolls and a green salad.

 

Pumpkin and spinach cannelloni (Serves 4)

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INGREDIENTS:

  • 750g pumpkin, peeled, cut in chunks
  • 1 large bunch spinach, trimmed
  • 6 spring onions, trimmed, white part only, thinly sliced
  • 250g low-fat cottage cheese
  • pinch nutmeg
  • black pepper, to season
  • 4 fresh lasagne sheets, cut in half
  • 400ml can tomato and basil pasta sauce
  • 1/2 cup grated reduced-fat cheddar cheese

HOW TO PREPARE:

  1. Preheat oven to 180°C. Lightly grease a 1 1/2-litre (6 cup-capacity) ovenproof baking dish.
  2. Cook pumpkin in a large saucepan of boiling water for 10 minutes or until tender.
  3. Drain, mash roughly with a fork then set aside to cool slightly.
  4. Blanch spinach in boiling water for 30 seconds.
  5. Rinse in cold water and drain well. Squeeze out excess moisture then chop roughly.
  6. Place pumpkin, spring onions, spinach, cottage cheese and nutmeg in a large bowl.
  7. Season with pepper. Mix together.
  8. Spoon 4 tablespoons (1/3 cup) filling in the middle of each lasagne sheet.
  9. Fold sheet to enclose filling.
  10. Spread 1/3 cup (80ml) pasta sauce in the bottom of prepared dish.
  11. Place cannelloni on top in a single layer.
  12. Repeat with remaining sheets and filling.
  13. Pour remaining tomato sauce over cannelloni, season well with pepper and sprinkle with cheese.
  14. Bake for 30 minutes, or until cheese has melted and is bubbling.
  15. Serve with a green salad.

Marrakesh eggplants & tomatoes (Serves 8)

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INGREDIENTS:

  • 1kg eggplants, cut into 1cm-thick slices
  • 125ml (1/2 cup) extra virgin olive oil, plus extra, to drizzle
  • 95g (1/3 cup) tomato paste
  • 1/2 tsp firmly packed saffron threads
  • 250ml (1 cup) verjuice or dry white wine (see note)
  • 1 red onion, finely chopped
  • 1 clove garlic, crushed
  • 1 tsp ground cumin
  • 1/4 tsp smoked paprika
  • 200g grape tomatoes, halved
  • 250g cherry truss tomatoes, cut into small bunches
  • 40g (1/4 cup) pine nuts, roasted

HOW TO PREPARE:

  1. Place eggplants in a large bowl and season with salt and pepper.
  2. Drizzle with 2 tbs oil, then, using your hands, toss to coat.
  3. Repeat with another 2 tbs oil. Add tomato paste.
  4. Using your hands, rub into eggplants to evenly coat.
  5. Heat a heavy-based frying pan over medium heat.
  6. Working in 3 batches, add eggplants to pan and cook, drizzling with a little extra oil if necessary to prevent sticking, for 4 minutes each side or until tender and golden.
  7. Transfer to a flat dish.
  8. Place saffron and verjuice in a small bowl and set aside.
  9. Heat remaining 2 tbs oil in a large frying pan over medium heat.
  10. Add onion, garlic and 1 tsp salt, and cook, stirring frequently, for 5 minutes or until onion is soft.
  11. Add cumin and paprika, and stir for 1 minute or until fragrant.
  12. Add grape tomatoes and stir to coat in onion mixture.
  13. Add truss tomatoes, cover with a lid and cook for 8 minutes or until all tomatoes have softened.
  14. Add verjuice mixture and bring to a simmer. Season.
  15. Layer eggplant and tomatoes with cooking juices on a platter.
  16. Scatter with pine nuts to serve.

TAPIOCA CRÊPES (Serves 2)

By | Food & Recipes, Sides | Soup | Salad | Dessert | Snacks | No Comments

INGREDIENTS:

  • 1 cup tapioca flour (or tapioca starch)
  • 1 cup full fat canned coconut milk
  • 1 egg
  • pinch sea salt
  • toppings of choice (sauteed vegetables, applesauce, cinnamon, almond butter, crumbled bacon, etc.)

HOW TO PREPARE:

  1. Combine all the ingredients in a medium bowl and mix completely.
  2. Heat a non-stick skillet over medium heat.
  3. When hot, pour in about 1/3 cup of the mixture and tilt the pan in all directions to spread out batter to desired thickness.
  4. Cook both sides until very lightly browned (2-3 minutes on each side).
  5. Top with desired ingredients and serve warm or cold.