Healthy Dessert

1. THE RAW CHEESECAKE From Paul Jarvis’ e-book Eat Awesome.

Yield: 6-10 servings (less if you have a sweet-tooth)
2 cups of raw cashews (soaked, rinsed, drained)
1 cup of almond meal
3/4 cup of dates (de-pitted)
Juice of 1 1/2 lemons
1/4 cup maple syrup
2 teaspoons vanilla extract
1/2 cup of cherries (de-pitted)
1/2 cup of strawberries
For the crust, blend almond meal and dates together until mixture sticks together. Smush mixture into a 6-8 inch pie dish.
For the filling, blend cashews, lemon juice, maple syrup, vanilla until silky smooth. Scoop filling over crust. Freeze for at least on hour.
For the topping, blend cherries and strawberries. Add a little maple syrup to adjust sweetness (optional).
Defrost cheesecake in the fridge for 45-60 minutes, until the centre is cold but not frozen. Slice and serve with a hearty drizzle of the fruit topping

http://www.thewellnesswarrior.com.au/2013/06/healthy-dessert-week-my-favourite-raw-desserts/
check out this blog - the wellness warrior

Love this!

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Did you know the peanut is a legume, not a nut? Eating legumes—chickpeas, black beans, and peas—three times a week reduces the risk of colon polyps by 33 percent, Loma Linda University researchers found. Half a cup of peanuts contains more than 6 grams of fiber.

9 more foods that help prevent colon cancer: http://ow.ly/n6v7f

What is Sugar?

 

Sugar is a simple carbohydrate that belongs to a class of chemically-related sweet-flavored substances. It comes in many different forms. The three main types of sugar are sucrose, lactose, and fructose.

Even though our cells need sugar (glucose) to survive, consuming too much of it can cause numerous different health problems. Added sugar contains no beneficial nutrients and in excess only contributes to tooth decay, diabetes, and obesity.


Being aware of the existing and added sugar contents of the foods and drinks we consume is vital for our health - even more so today because so many products have sugar added to them.

The AHA currently recommends that men consume no more than 150 calories from added sugar per day, and women 100 calories.

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How much sugar do cakes and desserts contain?

A medium slice of carrot cake contains approximately 3 teaspoons of sugar.

• Banoffee pie (1 medium portion) - 4.25 teaspoons of sugar
• Carrot cake (1 medium slice) - 3 teaspoons of sugar
• Custard (1 medium portion) - 3.25 teaspoons of sugar
• Chocolate mousse (1 medium portion) - 3 teaspoons of sugar
• Cornetto (1 cone) - 3 teaspoons of sugar
• Donut (1 jam doughnut) - 3.5 teaspoons of sugar
• Fruit pie (1 medium portion) - 3.5 teaspoons of sugar
• Fruit cake (1 medium slice) - 5 teaspoons of sugar
• Muffin (one chocolate chip muffin) - 4.75 teaspoons of sugar
• Ice cream (1 scoop) - 3 teaspoons of sugar
• Rice pudding (1 portion) - 3.75 teaspoons of sugar
• Sponge cake (1 medium slice) - 5.5 teaspoons of sugar
• Swiss roll (1 roll) - 2.5 teaspoons of sugar

How much sugar does fruit contain?

Fruits contain fructose, a type of sugar. Fresh fruit have no "added sugar", but as you can see below, their levels of sugar range from 1 teaspoon per 100 grams in cranberries to 4 teaspoons in grapes.
*per 100 grams

Bananas contain approximately 3 teaspoons of sugar (fructose).

• Mangos - 3.2 teaspoons of sugar
• Bananas - 3 teaspoons of sugar
• Apples - 2.6 teaspoons of sugar
• Pineapples - 2.5 teaspoons of sugar
• Grapes - 4 teaspoons of sugar
• Lemons - 0.6 teaspoons of sugar
• Kiwi fruit - 2.3 teaspoons of sugar
• Apricots - 2.3 teaspoons of sugar
• Strawberries - 1.3 teaspoons of sugar
• Raspberries - 1 teaspoon of sugar
• Blueberries - 1.7 teaspoons of sugar
• Cranberries - 1 teaspoons of sugar
• Tomatoes - 0.7 teaspoons of sugar

How much sugar do breakfast cereals contain?

*(per 100 grams)

Froot Loops are said to contain 106 times more sugar than Shredded Wheat.

• Cheerios - 1.1 teaspoons of sugar
• Corn Flakes - 2.4 teaspoons of sugar
• Cocoa Krispies - 9.6 teaspoons of sugar
• Froot Loops - 10.6 teaspoons of sugar
• Raisin Bran - 7.8 teaspoons of sugar
• Frosted Flakes - 8.9 teaspoons of sugar
• Honey Smacks - 14 teaspoons of sugar
• Rice Krispies - 2.5 teaspoons of sugar
• Special K - 3 teaspoons of sugar
• Wheaties - 3.8 teaspoons of sugar
• Cocoa Puffs - 9.3 teaspoons of sugar
• Cookie Crisp - 8.7 teaspoons of sugar
• Shredded Wheat - 0.1 teaspoons of sugar

How much sugar do soft drinks contain?

Soft drinks often contain a high amount of sugar.

• Coca cola (one can) - 7 teaspoons of sugar
• Red Bull (one can) - 7.5 teaspoons of sugar
• Lemonade (one glass) - 5.5 teaspoons of sugar
• Orange squash (one glass) - 2.5 teaspoons of sugar
• Hot chocolate (one mug) - 4.5 teaspoons of sugar
• Fruit smoothie (one glass) - 3.5 teaspoons of sugar

How much sugar do chocolates and candy contain?

With high sugar content, chocolate should always be viewed as an occasional treat.

• Milk chocolate bar (44g) - 5.75 teaspoons of sugar
• Snickers bar (57g) - 7 teaspoons of sugar
• Milky Way bar (58g) - 8.5 teaspoons of sugar
• Marshmallows (100g) - 14.5 teaspoons of sugar
• Caramel piece (10g) - 1.7 teaspoons of sugar
• Butterfinger bar (60g) - 6.9 teaspoons of sugar
• Dove chocolate bar (37g) - 5 teaspoons of sugar
• Starburst packet (45 grams) - 5.5 teaspoons of sugar
• Twix bar - 2.75 teaspoons of sugar
• M&Ms packet (45 grams) - 5.75 teaspoons of sugar
• Boiled sweets bag (100 grams) - 11.5 teaspoons of sugar

Common side effects of low fat diets are low energy, poor kidney function, slow healing process, vision and learning difficulties, infertility, dry skin and eczema.

Try extra virgin olive oil, coconut oil, flaxseed oil, nut oils, natural oils found in fish like salmon and most dark meat fish are full of omega 3, organic full fat yogurt, kefir, organic butters or ghee.

Fibre

The key to a healthy and properly functioning digestive system is fibre.

 Fibre speeds up the excretion of waste and toxins from the body, preventing waste from sitting in the intestines or bowel for too long.

Fibre will free you up from feeling bloated and constipated.

 So eat your vegetables and keep them as raw as possible.

Healthy fats won’t make you fat! Adding quality fats to your meals will reduce the insulin response helping to control blood sugar. Try adding just 1 tablespoon of coconut oil, fish oil, extra virgin olive oil or flaxseed oil to every meal.

Fruit Caution

Limit fruit -

This does not mean to totally cut out fruit from your diet as it provides us with essential fibre and nutrients.

But they do contain large amounts of sugar. So just don’t overdo it!

 

For weight-loss purposes, keep it to one or two servings a day and try to make the most of the low-glycemic type like grapefruit, apples and berries.

 

 Eliminate fruit juice -

It is a pure sugar hit with none of the fibre and less of the nutrients that are found in the fruit itself. 

Go for eating the real thing. 

Probiotics

Poor gut health will affect your immune system and the absorption of essential vitamins and minerals. All health beings in the gut. Taking a daily probiotic will improve gut and overall health.
Try adding apple cider vinegar to your diet, either as a dressing or simply add some to your drinking water to improve stomach acid.

Depression-driven over eating can be caused by a deficiency in omega-3 fatty acids.

Try adding good quality fish oil to every meal.

Vitamin C and Stress

Always stressed? Slight deficiency in vitamin C can increase stress hormone cortisol, in turn increasing abdominal fat storage and increasing your risk of all the health diseases that come along with it. Boost your daily vitamin C intake with broccoli, oranges, strawberries and dark leafy greens.

Balanced Dietary Guidelines made Simple

• Minimise sugar and refined carbohydrates - soft drink, cakes, biscuits, ice cream, white bread, white rice, pasta
• Have some protein with every meal or snack - meat, fish, eggs, cheese, nuts and seeds, tofu
• Eat plenty of high fibre foods - vegetables, fruits, whole grain breads, brown rice
• Avoid trans-fatty acids - hydrogenated oils
• Eat healthy fats - don't avoid them they are necessary for brain function and send "I'm full" signals to the brain

Magnesium sources

Probiotics

Consciously think about what is going into your mouth as the food we eat contains the nutrients we need to function properly and get through our day.

If we don’t get the nutrients in we are going to feel more tired, more run down and with that comes common colds and rashes from not having a strong enough immune system to fight them off. 

People can’t understand why they are always tired or aren’t getting significant fat loss results from their hard work in training.

Poor gut health and low stomach acidity is stopping us from absorbing all the nutrients we need.

Probiotics are tiny living bacteria that are naturally occurring in the intestinal tract, they boost nutrient absorption, detoxify the body and help lower chronic inflammation.

In addition to this probiotics also help with weight loss by lowering cortisol levels, the stress hormone that promotes fat storage around the abdominals. Probiotics improve insulin sensitivity by giving your body more control over your blood sugar and they can also help lower stress levels.

There are a few ways to get your daily probiotic fix, eat organic yoghurt or take a probiotic capsule

Having trouble reading the labels?

If you find you are squinting to read the package labels

 when at the supermarket...

perhaps you could buy the foods without labels!

Feeling tired, stressed? What you could eat

Consider these foods when you are feeling fatigue.
Often when we are tired, we tend to crave breads and sweets.
Consider reaching for instead

• a fresh orange
• pineapple slices
• yoghurt
• cottage cheese
• beans and lentils
• green tea
• nuts and raisins
• peanut butter and toast

Stressed out, try these

• peppermint tea
• blueberries
• avocado
• rolled oats
• asparagus
• milk
• leafy greens

Down in the Dumps

• beetroot
• sardines
• walnuts
• eggs
• black beans
• broccoli
• mushrooms
• tofu

Coconut Oil - the lowdown

Benefits Of Coconut Oil

• Boosts metabolism & aids with weight loss.
• Improves heart health & reduces health risks associated with diabetes.
• Improves insulin secretion and utilization of blood glucose.
• Improves digestion & nutrient absorption.
• It’s a quick energy source and controls sugar cravings.
• Supports immune system.
• It’s anti fungal, antiviral & antibacterial.
• Promotes healing & tissue repair.
• Hydrates and protects the skin, improves skin tone and prevents wrinkles and skin aging.
• Reduces psoriasis, eczema symptoms.
• Functions as a protective antioxidant.
• Supports thyroid function.
• Reduces symptoms associated with pancreatitis.
• Enhances physical performance.
• Helps relieve symptoms associated with chronic fatigue syndrome.

Your Body is Your Truth

You can  rely on your body to be honest. 

Whether its regarding your diet, it will only digest, process and store energy from food as it was designed to do.  Your body doesn't take on your logic - "oh this piece of cake won't matter, I've had a bad day and need a treat" - all your body can do is digest and process and if its excess calories for the day, well so be it, the excess energy gets stored!

Whether its regarding your emotions, if you deny acknowledgement of your daily and life stresses - sadness, unfairness, tiredness, depression  -if you think you can just shove emotions aside or push them down into some imaginary box - your body's truth will eventually bubble and  manifest these ignored emotions as an illness or even a breakdown.

Nurture your body, work on your relationship between your mind and body. Take the time to nurture yourself (and that does means your body)  rather than punish it. 

Make conscious and nutritious choices with what you eat.  Eat to nourish  your cells, your blood, your organs rather than simply being lead by your cravings. (Cravings that have come about from eating poorly) We all do know what to eat so take the time to plan and prepare.  And reap the benefits about how you feel about yourself and how well your body functions. Go on you are worth it!

Breakfast Idea

Sautee mushrooms and leek  

add cherry tomatoes, spinach to warm through.

 

Serve on a piece of g/f toast or multi grain toast

with a small amount of crumbled feta cheese.

Fat Free Foods - Beware!

The package says it is fat-free, Guilt free or free-from-fat.

This is one of the biggest food myths out there.

That  does not mean it is calorie-free. 

Most fat-free snacks are loaded with sugar to make them taste nice.












 

Gluten Free Pancakes

1 cup almond meal
1/4 cup ground linseed
  8 egg whites
1/2 cup unsweetened almond milk
1 tsp Heilala Vanilla syrup

Mix well, pour into a pan with 1tbsp coconut oil. Add blueberries. Enjoy!


My version from this original recipe to make 2 pancakes

1/4 cup almond meal
1 tablespoon ground linseed (flaxseed)
2 egg whites
1-2 tablespoon rice milk ( can use cow's milk, your preference:)
1/2 teaspoon vanilla essence
optional - 1 teaspoon acai powder

When you see the mixture in the bowl, you may have doubts as to how this mixture will turn into pancakes. However once into the pan, it cooks nicely and quickly.

Serve hot pancakes with a dollop of yoghurt and blueberries

Cauliflower Rice

• - 1 large head cauliflower
• - 1/2 Teaspoon ground curry
• - 1 green onion finely chopped
• - dash of cayenne pepper, sea salt, ground black pepper
• - 1 Tablespoon coconut oil 

 

For the cauliflower rice chop it into small florets, then steam them for a few minutes until they get a little soft, then toss them into a food processor to dice them fine
Now that the cauliflower is chopped, toss it into a hot pan with a bit of coconut oil and just stir fry it like normal rice adding in the ground cumin, green onion, cayenne pepper and the salt and pepper.

Beetroot juice

Drinking 'all natural and pure' beetroot juice allows natural nitrates to dilate your blood cells, allowing more oxygen in, for better output and performance.

Another option is to eat plenty of fresh beetroot, raw and grated or roasted or steamed - Yum!

A nutritional Frosting

Next time you want to put frosting onto muffins or a slice - try this!

Blend together 1 avocado, 40ml honey or agave nectar, 30ml cocoa powder, 2 teaspoons vanilla extract, dash of salt and a dash of cinnamon. Tip : mash the avocado into a bowl first until very smooth and creamy, then add the rest of ingredients and mix well.

Once on your baked goodies - it does freeze well.

Rustic Salsa

This is one of my favourite quick meals/snacks - I love it with eggs for breakfast or add some chicken or tin salmon and its a great lunch or afternoon tea snack.  It takes a little preparation but eating this bowl of goodness is so yum and guilt free! The quantities only depend on how much you want to make - whether its just for yourself or to feed the family

 

• Tomato (cut into bite size pieces and soak in about 1 tablespoon of apple cider and seasoned while cutting up the other ingredients)
• red onion- cubed very small
• corn (the best is sliced straight off a fresh corn cob)
• avocado - cubed
• capsicum - cube
• spinach- sliced
• kale - remove the stem and slice (can buy at Woolies)
• kalamata olives (optional) about 4-5 sliced

Mix all together into a bowl and enjoy!