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Fruits and Vegetables

Intermittent Fasting

By | Articles, Fruits and Vegetables, HEALTH & NUTRITION, Healthy Living, Weight Loss | No Comments

Do you want to unleash your fat burning potential? To up level your brain, protect your heart and live epically ?
Intermittent fasting (IF) is a tool you can use in your weekly routine to attain these benefits.

So what is it? Essentially, intermittent fasting is a way of eating that utilises a fasting window (where you don’t consume any food) and an eating window (the time frame where you eat your normal daily intake).

Benefits of IF include:
• Regenerating cells
• Detoxifying cells
• Has shown to be protective against Alzheimer’s and dementia
• Reduce inflammation
• Burn fat
• Boost cognitive function

For a moment I want to take you back to primal days. Imagine you’re ravenous and there’s no food in sight, you’ll have to go hunting for it. In order to do this you need to have lots of energy, clarity, and focus in order to run and strategize the hunt.

Now back to the current day, I want you to take a moment to check in with how you currently feel when you’re hungry or low on fuel. Do you get irritable? Cranky or moody? Do you feel lethargic and unmotivated ?

Would it make sense to feel this way when the only way to survive was to move, strategies and be able to walk or run for hours in order to find food? No, no it wouldn’t.

Your body is physiologically designed to thrive when fasting. Boosting cognitive function allows for you to strategize your hunt and think clearly when gathering food.
Boosting physical performance, means you have the energy and the power in your movements to run, jump, and climb in order to hunt down the beast.

Your body is built for this and designed to go stretches without food.

Yes, we live in a modern world, but we also live in a primal body. Let’s respect that.

So how do you do it? Start with 2 days a week with the following fasting regime:
Fasting window (8pm to 12pm the following day)
Eating window (12pm to 8pm on the same day)

Consume your normal amount of foods within the eating window. And it is important you break your fast with a nourishing meal. This is not an excuse to eat crap. Again, respect your body.
When fasting you can have herbal tea, water, black tea and coffee. Nothing with calories is allowed as this will take your body out of fasting mode.

If you enjoy fasting and are reaping the incredible benefits, you can increase it to 3-4 times a week.

At the end of the day it’s all about figuring out what makes you thrive, and this is one way to get there!

Happy Day!
Jenna Poole, Nutritionist

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

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

Crispy and Creamy Avocado Fries

By | FOOD & RECIPES, Fruits and Vegetables | No Comments

INGREDIENTS:

post mar 26

 

For every 1 avocado, you’ll need:

1/2 teaspoon kosher salt (2.5 ml)

1/4 teaspoon ground cumin (1.2 ml)

1/2 teaspoon chili powder (2.5 ml)

1/2 cup unsweetened coconut flakes (30 g)

1/4 cup or so coconut flour (30 g)

1 egg, whisked

Coconut oil for frying

 

 

HOW TO PREPARE:

  1. Cut the avocado in half and remove the pit. Slice the avocado into 8 wedges and remove the peel.
  2. Sprinkle the wedges with 1/4 teaspoon of the salt, making sure to lightly coat all sides.
  3. In a food processor, blend the remaining 1/4 teaspoon salt, cumin and chili powder with the coconut flakes until the coconut flakes are finely chopped.
  4. Near the stove set up an assembly line of 3 bowls, 1 for egg, 1 for coconut flour and 1 for the coconut flakes.
  5. Coat each wedge of avocado in egg, coconut flour, back into the egg and then coconut flakes.
  6. Heat a thin layer of coconut oil in a deep pan over medium-high heat. When the oil is hot, add the coconut wedges.
  7. Fry for about 1 minute or less on the first side, or until nicely browned.
  8. Use a fork (or the combination of a fork and spoon) to turn the wedges as they brown until all sides are crispy. If the oil starts to smoke, turn down the heat.
  9. Serve avocado fries immediately with hot sauce or mayo spiked with hot sauce.

Credit:

Recipe and Photo from: Mark’s Daily Apple

http://www.marksdailyapple.com/crispy-and-creamy-avocado-fries/

Sweet Potato Sloppy Joes

By | Beef, FOOD & RECIPES, Fruits and Vegetables, Sides | Soup | Salad | Dessert | Snacks | No Comments

INGREDIENTS:

4 pre-baked sweet potatoes

1 1/2 lbs of grass-fed ground beef

1/2 onion, chopped small

1/2 green pepper, chopped small

1/2 red pepper, chopped small

1/4 cup of celery, chopped small

1 clove of garlic, minced

1 tbs of chili powder

1 tsp of cumin

2 tbs of coconut sugar or honey

(1) 14 oz can of diced tomatoes, with liquids

(1) 6 oz can of tomato paste

HOW TO PREPARE:

  1. Saute the onions, garlic, celery together in a skillet until onions are tender
  2. Add and brown the ground beef in the same skillet
  3. Next add the spices, coconut sugar (or honey), and bell peppers to the skillet
  4. Pour in the can of diced tomatoes with liquids and the tomato paste
  5. Simmer all together on low for about 15 minutes
  6. Finish with salt and pepper to taste
  7. Cut sweet potatoes in half and scoop out a portion to form a little bowl and fill with sloppy joe mixture-or- slice up each sweet potato into wedges and pour sloppy joe mixture over
  8. Serve hot and enjoy!

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CREDITS:

Recipe and Photo from: Paleo Newbie

http://www.paleonewbie.com/recipe-entree/paleo-sweet-potato-sloppy-joes/

Refreshing Salads: Fennel and Orange | Pear and Walnut

By | featured : magazine, FOOD & RECIPES, Fruits and Vegetables, Sides | Soup | Salad | Dessert | Snacks | No Comments

Fennel and Orange Salad

Serves: 2, 15 minute prep time

post feb 14 fennel-and-orange-salad

INGREDIENTS:

1 Fennel, whole bulb

1 Radish

1/4 cup Almonds, slivered

1/4 cup Red Onion

2 Orange

1/4 cup Orange Vinaigrette

HOW TO PREPARE:

Slice fennel, radish, and onion using a mandoline (or slice thinly using a sharp knife).

Cut orange into bite-sized chunks, discarding the outer skin and inner membranes.

Toss fennel, onion, radish, and orange with orange vinaigrette.

Top with a sprig of fennel greens and some slivered almonds.

Pear and Walnut Salad

Serves: 4. 10 minute prep time

 

post feb 14 pear-and-walnut-salad

 

 

 

INGREDIENTS:

1/2 cup Cherries, dried

2 Pear, Bosc, very ripe

3/4 cup Walnuts, Organic

5 cup Lettuce, Spring Mix Salad Greens, mixed spring greens

HOW TO PREPARE:

Cut pears into chunks, chop walnuts, and slice cherries in half.

Toss with spring greens.

Serve with Raspberry Balsamic Vinaigrette.

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CREDIT:

Recipe and Photo from: Primal Palate

http://www.primalpalate.com/recipe/fennel-and-orange-salad/

http://www.primalpalate.com/recipe/pear-and-walnut-salad/

Sushi (Serves: 6)

By | featured : magazine, FOOD & RECIPES, Fruits and Vegetables | No Comments

INGREDIENTS:

1 Avocado

1 Cucumber

1 head Cauliflower

1/2 cup Lump Crab Meat

1/2 Tbsp Coconut Oil, Organic

6 pieces Nori Seaweed

1 Tbsp Coconut Aminos, condiment

1 tsp Wasabi, condiments

 HOW TO PREPARE:

  1. Rinse cauliflower, and grate with a cheese grater.
  2. Discard stems.
  3. Sauté cauliflower in 1/2 tablespoon of coconut oil for 5–7 minutes on medium heat.
  4. Let cool.
  5. Thinly slice cucumber and avocado.
  6. Place a sheet of seaweed onto a cutting board, and cover 2/3 with a thin layer of cauliflower.
  7. Place a row of cucumber, avocado, and crab meat 1/2 inch from the top edge of the seaweed.
  8. Carefully roll sushi until you have an inch of seaweed left.
  9. Wet the sea weed with water to seal the roll.
  10. Slice sushi roll into 1–inch pieces.
  11. Serve sushi with wasabi and coconut aminos for dipping.

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CREDIT:

Recipe and Photo from: Primal Palate

http://www.primalpalate.com/recipe/sushi/ 

Root Vegetable Hash & Poached Egg (SERVES: 2)

By | featured : magazine, FOOD & RECIPES, Fruits and Vegetables | No Comments

 

INGREDIENTS:

1 Beet, chopped

1 Tbsp Garlic, minced

1 Tbsp Rosemary, fresh, minced

1 tsp Coconut Oil, Organic

1 cup Vidalia Onion, chopped

2 Tbsp Olive Oil, Extra Virgin

1 cup Turnips, chopped

1 whole Avocado, diced, for garnish

1/4 cup Tomato, Cherry, diced, for garnish

1 tsp Salt and Pepper, to taste

1 Egg, poached

HOW TO PREPARE:

  1. Preheat oven to roast at 400°F.
  2. Rinse root vegetables, and chop into bite-sized pieces.
  3. Toss vegetables with 2 tablespoons olive oil.
  4. Evenly spread vegetables onto a large baking sheet.
  5. Season with salt, pepper, and minced rosemary.
  6. Roast for 20 minutes, then add minced garlic, stir, and roast for an additional 10 minutes.
  7. Root vegetables will be finished when they are crispy around the edges.
  8. Heat 1 teaspoon of coconut oil in a nonstick skillet over medium heat.
  9. Crack egg into skillet and cook for 30 seconds.
  10. Pour 1/4 cup water into the frying pan and cover with lid.
  11. Steam the egg until it is fully cooked(the yolk of the egg should have a hint of pink on the top, and none of the white should be translucent).
  12. Serve eggs over the root vegetable hash.

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CREDIT:

Recipe and Photo from: Primal Palate

http://www.primalpalate.com/recipe/root-vegetable-hash-poached-egg/

Rainbow Rolls + Herb Almond Spread (Serves: 2 – 4)

By | featured : magazine, FOOD & RECIPES, Fruits and Vegetables | No Comments

 

INGREDIENTS:

3-4 tbsp of Almond spread (see recipe below)

4 kale or collard greens leaves

1 carrot, peeled and grated

1/2 red pepper, thinly sliced

1/2 avocado, diced

8 turkey or salami slices (Diane’s recipe used thinly sliced turkey or chicken breast)

2 tbsp chopped green onion

2 tbsp sliced fermented turnips

Other options: thinly sliced red cabbage, beetroot, cucumber, asparagus

 HOW TO PREPARE:

1. Make almond “cheese” spread ahead of time as it requires to soak the almonds for 8 hours. It will last in the fridge so you can use for other purposes.

2. Lay the green leaves on a cutting board and remove the stems with a knife, keeping the leaves connected at the top.

3. Overlap the greens so there is no space in between, forming a circle or oval layer. Depending on the leaf size you can either do individual leaf rolls or use 2-3 leaves to form a giant roll like me.

4. Lay a few slices of salami or sliced turkey on the bottom and spread 1-2 tablespoons of Herb Almond Spread  on the bottom. By the way, if you don’t have the time to make the spread, you could use a ready-made babaganush or beetroot dip. Layer vegetables on top.

5. Wrap everything like a burrito, folding the bottom up first, then the side and then roll up until everything is tightly packed inside. Wrap in plastic to store in the fridge until meal time or cut in half and tuck in.

 

post jan 17 rainbow_kale_rolls_2

Herb Almond Spread

 INGREDIENTS:

1 cup raw almonds

2 1/4 cups water, divided

5 tbsp extra-virgin olive oil

1/4 cup fresh lemon juice (2 lemons)

1 clove garlic, grated or minced

 2 tbsp minced fresh chives

 sea salt and pepper to taste

 HOW TO PREPARE:

1. Place the almonds and 2 cups of water in a glass or other container and let them soak, covered, in a dark place, for 8 hours or overnight (this is called activating the almonds and also softening them for the dip).

2. Drain and rinse the almonds, then place in a food processor with the remaining 1/4 cup of water and the rest of ingredients.

3. Process until smooth and creamy, stopping and scraping the sides of the processor, about 5 minutes total.

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CREDIT:

Recipe and Photo from: Eat Drink Paleo

http://eatdrinkpaleo.com.au/rainbow-rolls-from-21-day-sugar-detox-book/