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December 2013

Taco Pie (Serves: 4)

By | Beef, featured : magazine, FOOD & RECIPES | No Comments


Pie Crust Ingredients

1 1/2 cups almond flour;

1/4 cup butter, or clarified butter, melted;

1 tsp salt

Pie Filling Ingredients

1 lb ground beef;

1 tbsp Paleo cooking fat;(avocado oil, olive oil, coconut oil

1/2 onion, chopped;

1/2 cup homemade barbecue sauce; (see at the bottom)

1 cup lettuce, chopped;

1 red bell pepper, sliced;

1 avocado, chopped;

Sea salt and freshly cracked black pepper to taste

Pie Crust Preparation

1. In a large bowl, combine the almond flour, butter and salt. Blend until a doughy texture takes shape.

2. Transfer the dough into a 9 inch pie dish and press it out evenly into the dish so that the complete surface is covered.

Pie Filling Preparation

1. Preheat your oven to 350 F.

2. In a large skillet over a medium-high heat, melt the cooking fat and sauté the onions in the cooking fat until they become slightly translucent.

3. Add the ground beef to the skillet and cook until the beef has cooked through.

4. Mix the barbecue sauce in with the beef and season with salt and pepper to taste.

5. Cook for about 2 more minutes and then remove from the heat.

6. Pour the beef into the pie crust and place in the oven for 30 to 35 minutes.

7. Prior to serving, cover the surface of the pie with chopped lettuce, red bell pepper and avocado.




1 onion, minced;

1 clove garlic, minced;

1 can (6 oz) tomato paste;

1/2 cup apple cider vinegar;

1/2 cup water;

1/4 cup homemade ketchup;

3 tbsp homemade mustard;

1 tbsp Worcestershire sauce;

1 pinch ground cloves;

1 pinch cinnamon;

Smoked paprika to taste;

Hot sauce to taste, optional (check the ingredients and chose a high-quality sauce);


1. In a large frying pan, with a bit of cooking fat, brown the onion for about 4 minutes.

2. Add the garlic and cook for another minute.

3. Add all the other ingredients and simmer for 30 minutes.

4 Taste the sauce and adjust with more smoked paprika, vinegar or hot sauce to the desired taste.

5. Cool and store in the refrigerator.

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Recipe and photo from: http://paleodietlifestyle.com

Are you a Compulsive Scale Watcher?

By | Articles, Articles and Tips, featured : magazine, HEALTH & NUTRITION, Mindset, Weight Loss | No Comments

It’s not a good idea to watch the scales.

Watching the scales is not recommended for people trying to lose weight. Everyone is different and weight can fluctuate by as much as three kilos by the end of one day. There are many factors that cause weight fluctuation, like not drinking enough water, hormonal issues and what has been eaten during the day, to name just a few. Weight fluctuation is normal when modifying your diet and especially if you are on a weight management program.

My advice is only weigh yourself once a week, and when you do, it should be under the same circumstances. If you weigh yourself daily and at different times, the circumstances will vary and you won’t get a true reading of your weight. This can be a major psychological distraction from the weight goal you have set for yourself. Quite often people trying to lose weight obsess about the number on the scales and don’t look at their overall weight loss results, such as their body measurements, reduction in clothes size and their change in appearance.

I run an on-line fat-buster challenge. A few weeks ago, someone emailed me expressing their disappointment that during the week they had not lost any weight. When I reviewed their weight loss statistics, they had actually lost 14cm from their body. This was definitely something to celebrate. The following week they emailed me to say they had lost 1.3 kilos. And on that week there had been no additional centimetres lost. So, it is just as important to use a tape measure to assess weight loss, as it is to use the scales.

I suggest you choose a certain day each week and weigh yourself first thing in the morning, before you eat and before getting dressed. I also encourage taking some sort of measurement – be it measurements or clothes sizes. Some people may lose 5-6 kilos, but their measurements show far greater weight loss. Measurements should also be taken at the same time you weigh yourself and this will guarantee a more reliable indication of your overall progress. If you are on a weight loss program both weight and body measurement will show your true results.

There are some people that don’t like using scales at all. This is OK, as long as you are monitoring your progress and results in some way.

So, if you are serious about staying motivated, don’t be a compulsive scale watcher and you’ll get better results.


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Zazeh Morfittis is a Body Transformation Expert and the owner of A Total Approach Health & Fitness. As well as being a personal trainer and weight management coach she also runs a 9 Week Fat Buster Online challenge every 11weeks.

Her challenge is predominantly food related and includes getting your mindset right, meal planning, group support, personalised guidance, nutrition tips and exercise recommendations.

www.atotalapproach.com.au  www.fatbusterchallenge.com.au

Making your New Year’s Resolutions Stick

By | Articles, Articles and Tips, featured : magazine, Healthy Living, Mindset, SUCCESS & MOTIVATION | No Comments

So you’ve come up with some new year’s resolutions. This year they could the same as the last or they could be new. Regardless of this, New Year’s Resolutions tend to be focused on being a better you; fitter, healthier, thinner…so how do you keep this year’s resolution?

Here are some tips to push you through and get you attaining your goal

1. Be honest about how long this resolution will take.

If you would like to lose 10kg, it’s not going to happen in a week or two. In fact, it may take many months. If you attach an honest plan to your new year’s resolution, you can avoid disappointment as well as be focused on achieving your goal gradually, so that it sees you through to the other side.

2. Split your goal into smaller goals

Keeping with the same example of losing 10kg, if you set out to lose 2 kg with a change in diet for the first 2 weeks, and then proceed to looking at increasing physical activity the following week, the New Year’s resolution has a plan. By making smaller, attainable goals you avoid feeling like a failure if you don’t achieve them and smaller goals will increase your chances of keeping at it.

3. Do you need support to attain your goal?

Most of our goals in life are achieved when we have a support network of people around us to assist us through our journey. New Year’s resolutions are no different. Ask for assistance from people that have accomplished similar goals to yours and if needed ask a qualified person to inform you of strategies you can do to help you fulfill this resolution.

It’s human nature to doubt your ability and give up at a crucial turning point in this process. If you have someone you are accountable to or someone to understand the transition you are facing with the doubts that come with it, you are more likely to be guided through it easier than if you were alone. Completing difficult tasks improve your confidence and self-belief which will drive you further into accomplishing your resolution.

4. Are you ready for change?

This is an important factor to being successful in your resolution. What is the motivation to your resolution? Who are you doing this for? Are you ready for what’s needed to accomplish this resolution? These questions are important to answer because New Year’s resolutions are usually big issues in your life you wish to resolve. If the motivation behind them isn’t authentic , then it definitely won’t be accomplished. For example, are you giving up smoking because you want to be healthier? Or are you giving up smoking because your loved ones are concerned for you? Or society tells you to give up smoking?

Psychologically, creating a goal that you truly don’t want and may ultimately lead to your inability to accomplish, will impact on your self-esteem. Often if we fail we lose confidence, so if you have set yourself up to fail before you have started, you are unlikely to try again or even worse, when you are ready you may think you can’t do it.

So, before choosing your resolution, ensure your motivation behind it is you wanting change rather than someone else telling you to change.

5. Failure is not the end of the world

Finally we come to what happens if you do fail? Failure is not a bad thing, I know it carries a negative feeling to it but it is very common to fail many times before you achieve success. So if you do struggle to accomplish this resolution, look at what you did well. Understand why you did find it difficult and identify your weaknesses. Next time you try, you will be able to identify what different approach you should take and where you will need a helping hand to get through the more challenging moments.

Consider these points when coming up with your New Year’s resolutions and remember to always look at fun ways of making changes in your life, surround yourself with positive people and be kind to yourself by avoiding negative people and negative thoughts. I hope 2014 is a great year of growth and great health with many more steps forward than steps back.

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Dr Irene Prantalos is a doctor in Chinese medicine specialising in psoriasis, an author and an ex psoriasis sufferer. Irene is passionate about showing patients how they can contribute to their own health, comfort and ultimately confidence.

Dr Irene Prantalos

(Chinese Medicine)

Salubre Health Solutions

494 Whitehorse Rd

Surrey Hills VIC

03 9888 4129




***Article from Ultimate You Magazine Decemeber 2013 issue***


Shakes, Frappés & Smoothies

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Shakes, also known as milkshakes and thickshakes, are cold, sweet drinks made with milk, ice-cream, ice and flavourings or sweeteners like chocolate sauce or fruit syrups. Protein shake is well known in the fitness community.

Smoothie is a blended drink made with fruits or berries and various additions of crushed ice, yogurt, frozen fruit, ice-cream, milk, juices, honey and sometimes nut butters.

Frappé is a dessert, often a drink, made with shaved ice and fruit juices and purees. Coffee Frappé is a popular summer drink.

Salted Caramel Thickshake (Serves 1)



1/2 cup cold almond or coconut milk

1 1/2 tsp cashew butter/spread or 1/4 cup raw unsalted cashews, soaked

1/3 banana

2 dried pitted Medjool dates

1 tsp pure maple syrup (you can easily leave this out if you don’t like it too sweet)

A pinch of sea salt

A couple of ice cubes


Process all ingredients in a blender until well incorporated.

Strawberry Coconut Almond Smoothie



8-10 small frozen strawberries
3 fresh strawberries
250ml coconut milk
1 tsp almond butter
1 tsp honey


Process all ingredients in a blender until smooth.

Garnish with coconut shavings and fresh strawberries. Should take 5 minutes max.

Hangover Smoothie



2 Frozen Bananas, sliced

4 Small Dates or 2 Large Medjool Dates, pitted

1 HEAPING Tbsp. Smooth Peanut Butter

1 Tbsp. Chia Seeds

1/2 Cup Hemp Milk, or Other Non-Dairy Milk

1/4 Cup Water, to thin down the mixture


Place all ingredients in a high-speed blender.

Puree until completely smooth, adding more water if necessary.

Set aside for approx. 3-5 minutes so that the chia seeds can break down a little bit more and you can absorb their nutritional benefits more easily.

Enjoy the hell out of it because this is seriously one of the best smoothies I’ve ever made/had!

Blueberry Acai Smoothie (Serves 2)

This recipe is by Kathy from Healthy Happy Life



1 cup coconut milk

1 1/2 frozen bananas

1 cup frozen blueberries

1 cup frozen strawberries

1 cup acai juice

3/4 cup ice


Process all ingredients in a blender until well incorporated.

Emerald Kale & Mango Smoothie (Serves 1-2)



1 mango, peeled, diced, stone removed (keep refrigerated prior to using)

2 cups fresh kale – 2 branches, stem removed, leaves torn and washed

1/2 lime, juice only

1 kiwifruit, peeled and diced

1 cup cold coconut milk


Process all ingredients in a blender until well incorporated.

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Sources: Recipe from:http://eatdrinkpaleo.com.au

Photo courtesy of: http://eatdrinkpaleo.com.au

Success Can Be Yours!

By | Articles, Articles and Tips, featured : magazine, Mindset, SUCCESS & MOTIVATION | No Comments

Have you every felt so overwhelmed with the idea of change that you just put it in the ‘I’ll start tomorrow’ basket? What about starting off your new years resolutions to just fail a few days or weeks later? Do you know people who seem to just have it all together and secretly envy/admire their competence and air of grace?..

Well that can be you! You can turn your ideas, dreams, desires into reality. The reason why many people shy away from change and their usual routine is because they haven’t organised a effective action plan!.

Turning any idea into reality takes some honest self evaluation along with a plan of action and the ability to have “check in” time with yourself regularly – once a week is recommended. This is so you can re-evaluate your plan and to see what is working for you and what is not.

Success can be yours if your willing to make the most of what you have and build on that, along with a daily ‘to do list’ which is always necessary to keep you on track and a vision board to see the bigger picture of your desires. Just know that once the ball starts rolling your idea, dream, desire will have a life of its own, so breathe positive energy into it and keep yourself balanced with a plan of action like this one below. Also do not hesitate to reach out for help, most successful people do have a coach, mentor, therapist etc.. to assist them.


 Action Plan for Goal Setting

 1.  Have Realistic Goals

Your goals should be challenging but realistic and appropriate for you and your situation. Most importantly, you must care about achieving your goals, and you must be sure that doing so will help you become the person you want to be.

 2.  Prioritize Your Goals

What things do you want to change? Which are most important to you right now? Take things one step at a time, with a clear vision of what your goal is and how you will set about achieving it.

 3.  Look at Your Resources

Consider all that is available to you—time, money, skills, and support from family and friends. Decide whether you have what you need.

 4.  What Possible Barriers Could You Encounter?

Make a list of possible problems you might confront and then make a list of possible solutions.

 5.  Have a Plan

This will help you to stay focused; set a time frame, and take specific steps to reach your goals.

 6.  Take Action and Regularly Re-evaluate

Once you begin, do not be afraid to re-evaluate your plan, and if it is not working out, then take the lessons you have learned and start a new plan.

  7.   Acknowledge Achievements and Setbacks, Whether Small or Large

Reward your achievements, no matter how big or small, and if you have a setback, do not punish yourself for it; just pick yourself up and start again where you left off.


©An excerpt form my book – Strip Yourself Naked – Your Journey Toward Self-Empowerment.

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About the Author

Hi my name is Valentina Rise, I have worked in the health and well-being industry for many years assisting people with their life changing choices and helping then to increase their self-esteem and confidence. I am also a Author of ‘Awareness of self is the first step to success’ and my latest release ‘Strip Yourself Naked – Your Journey Toward Self-Empowerment. Inspiring success stories of overcoming Adversity, Hardship and Challenges.’ Find out more at ~ www.stripyourselfnaked.com

My work is based around inspiring people to get in touch with their own creator-ship to create the life they desire and to become more self-loving by removing harsh self-judgement and criticism. When we connect with ourselves on a more honest loving level we find clarity in our choices and we can turn our dreams into reality.  Learn more about me and all up-coming events at ~ www.clarityhealing.com.au

Valentina Rise, the founder of Clarity Healing & Bio Matrix Energy Healing Technique, is an author and motivational speaker. She is an intuitive healer and teacher who has assisted people with medical, body, mind, and spiritual soul understanding, as well as a certified life coach specializing in personal and spiritual development.

E~Mail ~ valentina@clarityhealing.com.au
Websites ~ http://www.clarityhealing.com.au

Jalapeño-Lime Chicken Wings with Paleo Ranch Dressing (Serves: 2 – 3)

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2 pounds (1000 grams) chicken wings

2 jalapeño peppers, deseeded and cut into chunks

1/4 cup coconut oil

2 Tablespoons coconut aminos

4 cloves garlic, peeled

1 teaspoon ground cumin

Juice of 1 lime

1/2 cup fresh cilantro leaves


Jalapeño-Lime Chicken Wings 1













1. Add all of the marinade ingredients (not the chicken!) to a blender.

2. Process until smooth. If the marinade is a little thick, add a splash of water and re-process.

3. Put the chicken wings into a container or large freezer bag.

4. Pour over the marinade and toss the wings through it so that they are evenly coated.

5. Marinate for at least 30 minutes, up to overnight.

6. When you are ready to cook, preheat the oven to 400°F (200°C).

7. Line a baking tray with foil and place a cooling rack onto the foil-lined tray.

8. Place the wings onto the metal rack, and bake for 15 minutes.

9. Turn the oven up to 425°F (210°C).

10. Turn the chicken wings over and return them to the oven for another 15 minutes, or until browned.

11. While the chicken is cooking, make the Ranch Dressing Dip!



1/4 cup raw unsalted cashews, soaked for at least 6 hours, rinsed & drained

1/2 cup coconut milk

Juice of half a lemon

1 Tablespoon fresh chopped chives

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

1/2 teaspoon sea salt

1/2 teaspoon dried dill

1/4 teaspoon black pepper



1. In a mini food processor or blender, process the soaked and drained cashews until you have a paste.

2. You may need to scrape down the sides of your processor or blender a few times to do this.

3. Once your cashews are a spreadable texture, add the coconut milk a little at a time and process until smooth.

4. Add the lemon juice, the rest of the coconut milk, the seasonings and herbs.

5. Process until combined and the dressing is smooth.

6. If it is still a little thick, add a splash of water and re-process.

7. Once the Jalapeño-Lime Chicken Wings are cooked, serve with the Paleo Ranch Dressing Dip.

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Recipe and photo from: http://stupideasypaleo.com/   Courtesy of: http://meatified.com



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6 strips bacon, chopped

bacon fat

1lb turnip, shredded

1 teaspoon sea salt

1/4 teaspoon coarse ground black pepper, plus more for the top

1 can coconut milk

4 scallions, sliced

6-8 baby bellas, minced



Preheat the oven to 350°F

Cook bacon in a skillet over medium-high heat for 1-3 minutes per side.

Set aside and reserve bacon fat. (You don’t want the bacon to to be fully cooked because it will finish in the oven.)

Clean and peel turnips and add to a food processor to shred.

Transfer shredded turnips to a large mixing bowl.

Add bacon fat, sea salt, black pepper, coconut milk, leeks and nutmeg to the bowl with the turnips and mix to combine.

Transfer turnip mixture to a 2quart oblong baking dish.

Scatter minced baby bellas followed by a layer of scallions across the top of the turnip mixture.

Chop bacon and scatter across the top for the final layer.

Sprinkle black pepper across the top and throw in the oven.

Bake for 45-60 minutes or until topping gets crispy.

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Recipe and photo from: http://paleoporn.net


Broccoli Veggie Sauté (SERVES: 2 – 3)

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2 cups water

1 pound fresh broccoli, broken into florets

2 slices sugar-free (if you can) nitrate-free bacon

2 green onion, diced

2 cloves garlic, minced

1 zucchini, diced

1 cup fresh cherry tomatoes, halved

2 teaspoons fresh oregano, minced

2 tablespoons fresh parsley, minced

1 teaspoon paprika

Salt and pepper to taste




In a large pot, bring water to a boil over medium-high heat.

Once the water is to a boil add broccoli, over with a tight-fitting lid and steam broccoli until tender, about 3 to 4 minutes.

Drain the broccoli in a colander and rinse with cold water to stop the cooking process.

While the broccoli is steaming heat a sauté pan over medium heat and cook bacon slices.

Once bacon is cooked, set aside.

Do not discard the bacon grease after bacon is cooked.

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Recipe and photo from: http://www.multiplydelicious.com/

Pumpkin Donut Cream Sandwich Cookies (SERVES: 8 mini)

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6 dried medjool dates, pitted

½ cup pumpkin puree

¼ cup coconut oil, melted

4 eggs

3 tablespoons coconut flour

½ tablespoon cinnamon

¼ teaspoon nutmeg

⅛ teaspoon ground cloves

⅛ teaspoon ground ginger

½ teaspoon baking powder

pinch of salt



1 (14 ounce) can of coconut cream OR coconut milk refrigerated over night*

1 tablespoon maple syrup

¼ teaspoon cinnamon



1 cup Enjoy Life Chocolate Chips, melted

3 tablespoons coconut milk/water



1. Place dried dates in a food processor and pulse to break down.

2. Add pumpkin puree, melted coconut oil, and eggs to the food processor and puree until smooth.

3. Add coconut flour, cinnamon, nutmeg, ground cloves, ginger, baking powder, and a pinch of salt and puree once more.

*To make the donuts easy to pour and keep them a round shape, place donut puree into a plastic bag or pastry bag, cut the end off of the plastic bag so you can squeeze to mixture in a circle in the donut maker. If you are using a donut pan for the oven, preheat oven to 350 degrees.

4. Heat up a mini donut maker, grease the donut maker maker or pan, and use the bag to squeeze about 2 tablespoons of the mixture into each donut round.

5. In a mini donut maker, cook for 5-7 minutes. Time will vary with the different donut maker. If you are using a donut pan, cook for 20-25 minutes.

6. Remove donuts once cooked through and let rest and cool on a wire rack.

7. Once cooled, place in refrigerator for about 10 minutes. (the donuts will be easier to work with once they are a bit harder).

8. While the donuts cool, in a bowl, remove the coconut cream that sits on top of the coconut water (keep the coconut water for later) and whip together the coconut cream with a fork or whisk.

9. Then add maple syrup and cinnamon and mix well. Place cream in a piping bag or plastic bag and then cut off the end.

10. In a bowl, melt chocolate chips and coconut milk/water that was left behind from the coconut cream via a double boiler or in a microwave.

11. Cut the donuts in half, carefully. On the bottom donut, pipe on the cream around the donut then place the top donut half on top of the cream. Then finish the donuts off by dipping them halfway into the melted chocolate.

12. Place donuts on a parchment lined baking sheet and into the freezer to harden the chocolate.





Recipe and photo from: http://paleomg.com