Eat Fit Food Blog

What is COCONUT WATER?

Wed, 23 May 2012 01:17:00 GMT

I have been suggesting to my clients for years the alternatives to processed sports drinks. I mentioned coconut water as a much better refresher than something like Gatorade. It seems I was on to a trend without realizing it as coconut water is all the rage right now.

Celebrities are going crazy for it, Westwick and Jessica Simpson are all said to be hot on coconut water and stars like Madonna, Demi Moore, Matthew McConaughey and Anthony Keidis have even invested in coconut water companies. Rumour has it that Madonna loves its anti-aging properties. Whatever the case, they know a good thing when they see it.

Yes, coconut water is good for you. Quite good for you in fact. It's taken from young coconuts that haven't had time to develop coconut milk (which is a mixture of the meat and the water). The water is great as a sports recovery drink because it's thin like water, as opposed to coconut milk which is quite thick. And it's loaded with nutrition, which is great for replacing what's lost when working up a sweat.

The main appeal of coconut water is that it supplies electrolytes. These are mineral ions that your body desperately needs for the regulation of many of its functions, including muscle function, water regulation and nerve transmission. Unfortunately, we sweat some of these out during exercise. However, they're easily replaced by food or beverages. The advantage of coconut water versus sports drinks that have been designed to replace electrolytes is that it supplies all the same electrolytes plus more. And you don't get a shot of artificial colouring and high fructose corn syrup with those healthy electrolytes.

One particular electrolyte mineral that coconut water has in spades is potassium. It contains a whopping 600mg of potassium per serving! That's double what you'd find in banana. Potassium is an essential nutrient which helps with fluid retention and nourishment of the cells, it regulates blood pressure and helps to alkalize the body.

One concern I do have about coconut water is that it does have a fair amount of sugar. It's no soda or juice, mind you, but the sugar is still there. This isn't so much of a concern when you're refueling after a workout and are replacing glycogen stores, but it may be a big deal if you're sipping on the stuff regularly.

Although some sources say there is no fat in coconut water, they're actually mistaken about that - but that's a good thing. Coconut water does contain a small amount of healthy saturated fat found in coconuts called lauric acid. Lauric acid is a medium chain saturated fat that helps with nutrient absorption, has antibacterial and antifungal properties and provides quick energy. This is a fat you don't want to avoid. Nutritionists are giving coconut water a high rating, they are very much in favor of the nutritional values that the sports drink brings!

Written by Lian Monley Professional Nutrition and Lifestyle Consultant www.lianmonleywellbeing.com

CLEAN UP YOUR ACT: IMPROVING YOUR WORK SPACE

Thu, 10 May 2012 05:43:00 GMT

Did you know there are up to 400 times more germs on your work desk than on a toilet seat? Germs thrive on touch, so anything that gets regular contact, including phones, mouses and keypads are especially prone to bacteria. Keep disinfecting wipes handy and give your desk a daily wipe down.

Why not get yourself an office plant? A cactus if you’re particularly prone to killing them. According to the Plant Environmental Quality Group, office pot plants can reduce “volatile organic compounds” by 80 per cent and “negative mood states” by 60 per cent. Sounds good to us! Limit your environmental impact by investing in a refillable biodegradable water bottle or a ceramic mug for your hot beverages. Remember, when washing, you don’t need detergent. Detergent only disburses grease so you don’t need it when rinsing your office coffee mug. When you go home at the end of the day, shut down your computer. The average computer uses 49 watts of energy when fully on, 29 watts when asleep and 2 when fully switched off, according to a UNSW study. On that note, make sure you turn off the office lights if you’re the last one to leave.

SIMPLE TIPS TO PUT A SMILE ON YOUR DIAL

Fri, 18 May 2012 05:02:00 GMT

Next time you need a pick-me-up, try one of these little instant mood-lifting tricks.

MMS a funny picture of yourself to a friend and ask for one in return.
Give yourself a mani and a pedi in bright colours.
Play your favourite guilty tune and dance around like nobody’s watching.
Leave sweet Post-It notes around the house for your loved one to find.
Donate your week’s coffee fund to charity.
Go for a swing at your neighbourhood park.
Bring out the old home videos!
Write a haiku.
Make a snack you loved as a child.
Start a pillow fight with your other half.
Bake something and get messy in the kitchen. Then invite a friend over and split the spoils!
Try a happy news website or hit up The Onion (www.theonion.com) for a laugh!
Or why not give laughter yoga a go? Find a class near you here: www.laughteryoga.org
Wedge a marshmallow in-between chocolate dipped digestive biscuits and enjoy!
Get so swept up in a good book that you lose sense of what time of day it is.
Try hula hooping in front of the TV to help you relax.

HEALTH MYTHS ! TRUE OR FALSE ?

Thu, 17 May 2012 06:01:00 GMT

Every year, millions of Australians put their best foot forward on the path towards losing weight, whether on New Year’s Day, their birthdays, or just some morning when their mirror or the bathroom scale seems particularly unkind and you spend the rest of your day in shock and horror as to what you have just discovered.
The never ending roller coaster keeps rearing its ugly head creating the start stop syndrome in desperation to hit our goals.

Contributing to this problem is a host of bad information about diet and exercise that circulates through gyms, workplaces, and over the Internet.
I cannot possibly cover all the myths that awe are seeing before our eyes each and every day but I will touch on a few in bid to help you get those results you are after.

MYTH............Crunches will get rid of your belly fat!
FALSE ! “You can’t pick and choose areas where you’d like to burn fat,“In order to burn fat, you should create a workout that includes both cardiovascular and strength training elements. This will decrease your overall body fat content.”

MYTH .............. You should never eat before a workout.
FALSE ! you need "Fuel" from food and fluids is required to provide the energy for your muscles to work efficiently, even if you are doing an early morning workout. “Consider eating a small meal or snack prior to exercise “Load up your tank with premium ‘fuel’ ! your performance is only as good as the fuel you put in your tank !

MYTH ............ Lifting weights will make women bulky.
FALSE “Most women’s bodies do not produce nearly enough testosterone to become ‘bulky’ ! Ladies keep your reps high and work multiple muscles at once. Your body will love you.

MYTH............. Fat is bad for you, no matter what kind.
FALSE . Contrary to popular belief, there are plenty of “good fats” out there that are essential for good health and aid in disease prevention. “They are the ones that occur naturally in foods like avocados, nuts, and fish, as opposed to those that are manufactured, "Including small amounts of these foods at meal times can help you to feel full longer and therefore eat less.”

MYTH............ Exercise turns fat into muscle.
False. Fat and muscle tissue are composed of two entirely different types of cells. “While you can lose one and replace it with another, the two never “convert” into different forms, “So fat will never turn into muscle.”
Last but not least you can never drink to much water, STAY HYDRATED, It take the body 20 minutes to rehydrate all the cells, so drink water before you exercise, as well as sipping throughout your workout.
Happy training and remember if you live an 80/ 20 balance you will sustain your results.

By Lian Monley

BEAT STRESS WITH FOOD

Mon, 14 May 2012 05:34:00 GMT

Though it’s perfectly normal to stress every once in a while, too much may lead to health problems such as anxiety, high blood pressure, diabetes, insomnia and headaches and can lead to burning out.

When you’re stressed, you tend to reach out for sugary or calorie-rich foods or alternatively, it can speed up digestion, affect bowel movements and lead to rapid weight loss. Great foods for regulating stress hormones include fish such as tuna and salmon and wholesome, healthy fats such as olive oil, avocados and nuts.

Your immune system also weakens while you’re stressed. Boost your iron and magnesium levels with leafy greens and take B vitamins in the form of eggs and tofu. Vitamin C also helps to regulate your cortisol (stress hormone) levels. Though nutritional supplements can give you a boost, bear in mind there’s no replacement for a healthy, balanced diet. Try natural herbs such as ginseng and ashwaganda instead, which are known for their stress-fighting capacities.

Be aware of blood sugar levels and don’t let yourself go hungry. Though you may be tempted to skip a meal with that looming deadline hanging over your head, don’t. Doing so may lead your blood sugar levels to drop, causing irritability and even more stress! Instead, eat every 3 to 4 hours and exercise regularly to clear your head and release unwanted energy.

ANTI-AGEING BEAUTY TIPS THAT AREN’T CRAZY

Mon, 21 May 2012 00:44:00 GMT

DON’T STRESS: Too much stress doesn’t just cause worry lines, it also lifts adrenalin levels (redirecting bloods away from the skin and reducing colour) stiffens facial muscles and weakens the immune system, leaving skin prone to more pimples!

SLEEP MORE: Haven’t gotten your eight hours of beauty sleep? A solid forty winks does more than just eliminate dark circles. While we sleep, our body produces hormones that encourage the release of collagen and elastin.

EXERCISE EVERYDAY - anything is better than nothing. Exercise releases stress and makes you look younger. Mix it up with Yoga and Pilates, and don’t forget to hydrate after each session.

TRY NOT TO EAT TOO MUCH SUGAR: Opt for complex carbs over simple ones. Why? The sugar contained in simple carbs can create advanced glycation end (AGE) compounds, known to damage collagen.

CHANGE YOUR MINDSET – THINK OUTSIDE THE BOX !

Mon, 23 Apr 2012 02:03:00 GMT

By Lian Monley

1. Determine what the box is - Your "box" is your normal way of doing and looking at things. Far too often, a person’s usual way of approaching life is to simply accept the status quo. Such an attitude can lead to falling into a rut, which in turn can stifle any interest you might otherwise have in changing your routine or how you handle your life. This choke point can be particularly devastating intellectually. One effective way to avoid such a mentally suffocating situation is to adopt a mind-set to always look for a better way in everything and to believe that one exists.

2. Challenge the assumptions that underlie your life - One of the best ways to start thinking outside of the box is to first identify and then challenge the assumptions that encompass your way of thinking inside the box that is your life. To consciously guide yourself down new pathways of looking at things, it is imperative to have a reasonable starting place for change. One such point is being aware of what you take for granted and being open to new ideas.  

3. Avoid being in a routine - An active open mind is similar to a muscle - it needs to be exercised every day. You can exercise your mind sporadically or you can exercise it on a regular basis. To a major degree, the critical issue is your level of commitment. Either you have the personal discipline to make thinking outside the box an integral part of your life or you don’t.  

4. Focus on the value of finding new ideas - One of the first steps in understanding the value of discovering new ways of looking at things is dismissing the idea that "there’s really nothing new under the sun." On the contrary, the world changes daily. Looking for and finding new ideas are not a waste of time. Rather, it can serve as the creative catalyst to enhance your life with new possibilities, new explorations, and new solutions.

5. Don’t be afraid - Fear, apathy and indifference can turn a creative person into an in-the-box thinker. These factors also can serve as insurmountable barriers to testing your assumptions and applying your imagination to expand how you look at things.

6. Explore the absurd - One of the most effective ways to break up the rigidity that characterizes in-the-box thinking is to explore the highly unusual. Such a creative-thinking technique can dismantle conventional thinking patterns and stimulate new ways of looking at things. It also can lead to new ideas and concepts that otherwise might not occur if you were thinking about things in your usual way.

7. Listen to others - The ability to listen is one of the most important attributes that a person can possess. Contrary to the old saying, "what you don’t know can’t hurt you," what you don’t know can hurt you - particularly when it comes to thinking outside the box. At a minimum, your ability to tap into the feedback, ideas, suggestions, and possible solutions from others is compromised when you don’t listen well.

8. Accept more than one solution - In reality, most situations and problems can have more than one solution. Too many people believe that THEIR solution is THE only solution to a particular set of circumstances. Most situations, however, involve a multiplicity of issues, rather than a single problem and, likewise, entail a multiplicity of potential solutions. Having an open mind, being creative, and recasting a specific problem in a variety of ways can lead to a number of possible solutions - all of which can be helpful.

9. Use your brain - To think outside the box, you must be a critical thinker. You shouldn’t do something in a particular way just because that’s the way you’ve always done it or the way everybody else does it. Rather, you should apply critical-thinking means to help you solve problems, consider new information, or process new ideas. Truth be known, using your brain is the underlying basis for being creative.

10. Make time to be creative - Although everyday creative people tend to create as a matter of course, most individuals who opt to be creative need to make a conscious effort to see the world in new ways and need to be open to do things differently. Such an effort requires a commitment of both energy and time.

ALCOHOL - How many calories am I drinking?

Tue, 06 Mar 2012 01:43:00 GMT

If you enjoy a drink occasionally, there are a few things to consider. Your body processes alcohol first, before fat, protein, or carbs. Thus, drinking slows down your body’s fat burning process. In addition, alcohol has calories, no nutritional benefits, and increases sugar and fat cravings. Of course, the best thing to do is avoid alcohol, but if you want a cocktail, these tips will help you make better choices for your body! The bottom line is to choose your booze wisely. Always choose zero calorie mixers such as diet soda or club soda.

Calories in alcohol

Just like any food or drink you consume (water excepting) alcoholic drinks contain energy or calories. There are 7 calories per gram of alcohol (29kJ), second only to fat (9 calories per gram) in energy concentration. A 'standard' alcoholic drink or 'unit' contains 8 grams of alcohol, which is equal to 56 calories from the alcohol alone (not to mention sugars that are also sometimes present). Alcohol compares favorably to the energy content of fat at 9 calories per gram, but is worse than protein or carbohydrate at 4 calories per gram. The other downside of alcohol is that a 'standard' drink isn't so standard anymore! One pint of beer has 2.5 units of alcohol, a 125ml glass of wine (this is a small glass!) has 1.5 units, and a nip of spirits is 1 unit. The original guidelines for standard drink sizes have become outdated as in Australia we serve stronger beer (5% not 3%), stronger wine (13% not 10%) and larger portions of all drinks eg double shots are standard in most pubs. So you can see that a 'standard' drink contains a significant amount of calories from alcohol....and that's not including the calories from mixers sugar in the alcoholic drink and then any mixers you have!

Calories in alcoholic drinks:

So what's the best drink to have for low calories and weight loss? (No prizes for guessing it's water!). But if you do need to have an alcoholic drink here is a table of common drinks and their calories:

Alcoholic drink	Serve size	Calories per serve	Alcohol (grams)	Sugar (grams)
Beer 5%	375 ml	135 cals	18.8g	0.8g
Light beer 2.2%	375 ml	94 cals	8.3g	0.4g
Low carb beer 4.8%	375ml	110 cals	18g
White wine sweet	200ml glass	189 cals	18.3g	3.3g
White wine dry	200ml glass	135 cals	18.3g	0g
Red wine	200ml glass	133 cals	18.3g	1.3g
Spirits	1 nip 30ml	60 cals	12g	0g
Cider	200ml glass	75 cals	10g
Water	any	0 cals	0 mins	0g

So all alcoholic drinks contain a significant amount of calories per serve, and we often have a lot more than just one serve! But how much damage does this do for your weight loss efforts? Well, in an ideal dietary plan you'd reduce your calorie intake by 250-500 calories per day to achieve a good amount of healthy weight loss per week. If this is your target then you can easily see that 1-2 drinks per day puts pay to any good nutrition plan you might follow during the day. Simply said: 1-2 alcoholic drinks can seriously halt your weight loss.

Another way to look at the effect alcohol has on weight loss is to compare the equivalent time you would need to spend doing fitness training to burn these calories off! We'll assume someone has an average fitness level and is of average weight.

Training time required to burn off calories from alcohol:

Alcoholic drink

Walking

Swimming

Running

Cycling

Beer (355ml)

30 mins

17 mins

12 mins

13 mins

Light beer (355ml)

20 mins

11 mins

8 mins

9 mins

Low carb beer (355ml)

23 mins

13 mins

9 mins

10 mins

White wine sweet (200ml glass)

40 mins

23 mins

16 mins

18 mins

White wine dry (200ml glass)

29 mins

16 mins

12 mins

13 mins

Red wine (200ml glass)

28 mins

16 mins

11 mins

12 mins

Spirits (on ice / neat)

13 mins

7 mins

5 mins

6 mins

Water

0 mins

0 mins

0 mins

0 mins

So you can see there's a lot of work to be done if you have a few (or more) drinks. Think of all the blood, sweat, tears, and hard work that can go into a great fitness session...and how easily it can be reversed by drinking alcohol. Also, alcohol contains no essential nutrients and reduces the absorption of Vitamins A, D, E, K, folate, B I, and B2. As well, alcohol does not contribute to muscle glycogen, so you may be left short on carbohydrates, which you need in order to train hard.

How to Beat the 3pm Slump

Tue, 06 Mar 2012 01:35:00 GMT

Unfortunately, unlike the Spanish or Italians, who are privileged to get an afternoon siesta, we instead bolt straight for the vending machine or caffeine hit to beat the slump.

Feeling tired and drained in the afternoon can be a result of poor food choices such as foods high in salt, sugar and caffeine. This excessive tiredness will result due to a drop in blood sugar levels. Here are some great tips to help you feel energized all day.

1 - NEVER MAKE COFFEE THE FIRST THING YOU PUT IN YOU MOUTH

This will start you day on a high and only set you up to crash so will feel like more. Have a glass of warm water with a squeeze of lemon juice. Save the coffee until a bit later in the day and only have one if you need to. Herbals teas are a great substitute if you need a hot drink.

2 - EAT A NUTRITIOUS BREAKFAST

Without breakfast, your brain & energy levels go to mush. Breakfast assists in providing fuel for your day, it helps set-up good energy levels, heavily influences your mood, emotions & optimizes your metabolism, the speed at which you utilise the energy you consume.

3 - EXERCISE REGULARLY

Exercising 1st thing in the morning or at lunch time will reinvigorate the mind and body. Don’t forget anything is better than nothing and although you may not feel like it, you will feel recharged.

4 – EAT NUTRITIOUS MEALS

Choose meals packed with wholefoods, free of preservatives, artificial sweeteners, additives and chemicals. EFF meals are filled with lean nutritious protein, lower GI carbohydrates, fibre, vitamins, minerals, healthy fats & plenty of nutrient rich vegetables.

5 - EAT 6 SMALL MEALS PER DAY

This helps regulate energy levels throughout the day. Choose healthy snacks such as EFF’s vege sticks and hummus, fresh fruit, raw almonds or an EFF snack bar. When you eat a big meal in one sitting, it overwhelms your body, causing it to work harder to digest the food. As a result, the digestive process diverts blood away from your brain and your extremities and uses it in the digestive track. With smaller meals your body doesn’t have to work so hard.

6 - AS SOON AS THE 3PM SLUMP HITS – STAND UP

Get moving and go outside. Remove yourself from the stifling environment of the office. If only for five minutes, leave your desk hourly to increase circulation to the brain, limbs and recharge your mind.

7 - TRY AND SQUEEZE IN A 20 MINUTE CAT NAP OR MEDITATION

A short, 20-minute nap or meditation has been shown to reduce stress and replenish vital energy. If you can’t find the time, reserve a chunk of your lunch break.

8 - DRINK WATER

Dehydration can often leave you feeling tired. Always have a bottle or glass of water on you desk or in your car and sip throughout you day. EFF recommends 2.5 litres a day.

9 - DECREASE ALCOHOL

Drinking excessive amounts of alcohol during the day & night can make you feel very tired the next morning as alcohol causes your body to decrease its ability to absorb Vitamin B. Try and save this to the weekends and have alcohol free weekdays.

10 - AVOID TYPICAL SUGARY SNACK FOODS AND DRINKS

While they may give you a short-term energy boost they will often leave you feeling hungry soon after eating them and lead to a severe drop in energy levels.

11 - TAKE YOUR VITAMINS

Several vitamins have an energizing effect on your body such as B-complex which can be taken everyday. Discuss this with your healthcare professional.

12 - LISTEN TO MUSIC

Music can energize you, but choose carefully. Some music can actually weaken your system and fatigue you. Find some music you enjoy. Upbeat music can get your body into a more of an upward stance such as dance or pop.

13 - HANDLE NEGITIVITY

Negative people and images can have a draining effect on your energy. Conversely, if you spend the day surrounded by positive people and images, you can feel energized by them. Make a conscious effort to stay positive even when others are negative around you.

ARE YOU PARASITE FREE?

Mon, 16 Jan 2012 23:42:00 GMT

Lian Monley

A parasite is the technical term used to describe any organism that lives in or on a host organism while causing that organism harm. The word parasite is a combination of two Greek words: para (meaning “beside,”) and sitos (meaning “food.”) There are several types of parasites, and each of these organisms can infect their host in different ways, and cause different symptoms within the body. Human parasite infections can mimic diseases such as the diabetes, heart disease, cancer, irritable bowel syndrome and the flu. Human parasites can cause weight loss, fatigue, sore aching muscles, high blood pressure, digestive disorders, and in extreme cases, even death. Read on to learn more about these harmful invaders and what you can do to keep your body free from parasites that affect humans.

How Do Parasites Infect Humans?
Human parasites can enter the body via four possible avenues. A person can become infected by consuming infected food or water, sexual contact with an infected person, contact (such as swimming or bathing) with contaminated water, or the bite from an infected agent (such as a mosquito or fly). Once inside the body intestinal parasites will multiply, migrate, and progress through their life cycles, causing damage to the different systems in the body as they go. Parasites may persist in the body undetected for months or even years, causing damage that may manifest itself in the form of mild conditions such as digestive disturbances, allergies, colds and flu’s.

How Do Parasites Affect Humans?
There are many symptons of parasites that you should be aware of. First off, know that each organism will affect the human body differently. Some parasites nourish themselves on the food that humans eat, causing weight loss, vitamin deficiencies, digestive disorders, and fatigue. Others may actually attach themselves to a point on the body (such as the liver or the intestines) and suck out their nutrition from the host itself (i.e., YOU)!

Depending upon the type of parasite infection can occur in many different areas of the body such as the lymphatic system, the intestines, or the liver. Some human parasites may continually explore the body causing damage in a number of body parts. For example, some of these harmful organisms will attach to the nerves and eat away the protein coating that is responsible for signaling the brain. Others may feed on the synovial fluid of the joints causing arthritis-like symptoms.

What Are The Different Types Of Parasites?
There are four main types of parasites — protozoa, nematodes, cestodes, and trematodes.

Are You Infected?

Most physicians and general practitioners will not test for human parasitic infections as a first line of clinical diagnosis. Rather, many traditional physicians will attempt to treat other conditions that may be causing your condition and will only resort to parasitic testing if these other treatment methods do not bring relief. If you think you may be infected with parasites, try this simple experiment: do a parasite and stay away from sugars and carbohydrates for a couple of weeks. These are foods that human parasites thrive on. If your symptoms suddenly begin to dissipate, you will know that a parasitic infection was the true cause for your symptoms.

Treating Human Parasitic Infections
There are several herbal remedies that can be used to help remove parasites from your body. Herbal remedies can be used not only to kill off parasites, but to remove eggs and other life stages that could eventually re-infect the patient.

There are a number of herbs with ant-parasitic properties that can be used to treat parasitic infections. Talk to your local herbalist for more information about products that can be useful for you. I would personally recommend a product called Paratrex, but there are many ways to safely kill off these types of harmful organisms.

Keeping Parasites Out
Human parasites may be prevalent, but that does not mean that you are destined to become infected. There are several steps that you can take to keep parasites out of your body. First and foremost, be careful to wash your hands frequently throughout the day, especially before eating, and after going to the bathroom, handling food, swimming, changing diapers, or playing with pets.

You should also be sure to wash all fruits and vegetables before you eat them, and make sure you know the source of the water you are drinking. If there is any question about the safety of the water, then make sure to buy a good purification filter. Do not walk barefoot, especially in areas that may be contaminated with animal waste such as playgrounds and beaches. Finally, get regular parasitic check ups to make sure that you are free of these harmful organisms and the eggs they leave behind.

Zoe’s Citrus Marinated Salmon with a Quinoa Salad

Mon, 21 Nov 2011 01:34:00 GMT

Prep time: 25-35 minutes, Cook time: 10-15 minutes, Serves: 4

Ingredients for salad:
¾ cup uncooked quinoa
½ cup grated carrots
½ cup chopped capsicum
¼ cup chopped parsley
¼ cup chopped coriander
1 Spanish onion
1 tsp of lemon juice
1 tsp of lime juice
1 tbsp orange juice
2 garlic cloves
1 tbsp tamari soy sauce
2 tbsp olive oil
1 tsp fresh ginger
1 tsp of fresh chilli
1-2 tbsp sheep’s milk yoghurt

Marinate for the salmon:

1 tbsp lemon juice
1 tsp lemon zest
1 tbsp of lime juice
1 tsp lime zest
1 tbsp orange juice
1 tsp orange zest
1 tsp of lemon juice
1 tsp of lime juice
1 tbsp orange juice
4x 150-200 grams salmon

Method:
Rinse quinoa and drain. Add 1½ -2 cups of water, bring to a boil, cover and simmer for about 15 minutes, or until the water is absorbed. Remove from heat and let stand for 10 minutes. Fluff with a fork and let cool.

Mix carrot, capsicum, parsley, coriander and Spanish onion in large bowl. Add room temperature quinoa and toss to combine. Whisk together lemon, orange and lime juices, tamari, ginger, garlic and chilli. Pour over salad and combine well.

Place all the citrus dressings in a bowel including the salmon and let it marinate for 10-15 minutes. Lightly pan-fry the salmon until slightly pink in the middle.

Serve salmon on a bed of the Quinoa salad and a dollop of sheep’s milk yoghurt.

Utensils:

Chopping board
Mixing bowl
Small bowl for ingredients
Frying pan
Pan for the quinoa
Measuring spoons
Lemon juicer
Lemon zester
Grater

Wild mushroom soup

Tue, 22 Nov 2011 01:16:00 GMT

Prep time: 10 minutes, Cook time: 30 minutes, Serves: 2

1½ tsp olive oil
1 onion, finely chopped
500g wild mushrooms, wiped clean
500g cultivates mushrooms; button or brown mushrooms are fine
2 garlic cloves, crushed
Few sprigs thyme
2 tomatoes, chopped
1.2 litres vegetable stock or miso
2 tbsp of low fat yoghurt
A pinch of sea or vegetable salt and pepper
2 tbsp flat leaf parsley, chopped

Method:
Heat the oil in a frying pan and cook the onions for 10 minutes or until it starts to soften, without colouring. Wipe the mushrooms with damp cloth, trim the stalks and slice finely. Add the mushrooms, garlic and thyme to the pan and cook for 5 minutes. Add the tomato paste and the stock and simmer gently for 20 minutes or until tender. Wisk in yoghurt (it may curdle but it will taste exactly the same), sea salt and pepper to taste. Scatter with parsley and serve in ward soup bowls.

Utensils:

Large saucepan
Sharp knife
Small bowl for ingredients
Wisk
Garlic crusher

Roasted garlic and broccoli with cannellini bean dip

Tue, 22 Nov 2011 01:16:00 GMT

Prep time: 10 minutes, Cook time: 30 minutes, Serves: 2

4-whole garlic cloves, peeled
2-tbsp of extra virgin olive oi
2-teaspoons dried chilli or paprika
6-pieces of soy and linseed bread or multigrain bread, cut into rounds using a cookie cutter (approx. 30-40 mm) and toasted
2-cups of broccoli, roasted
¼ cup of roasted almonds
250ml-canned cannellini beans, rinsed, drained
2-tbsp extra virgin olive oil
2-tbsp of lemon juice
Parsley to serve

Method:
Cut the bread into 30-40mm rounds and roast in a pre-heated 140 degree oven for 5-10 minutes or until golden brown. Increase the oven heat to 160 degrees, and place the broccoli, garlic, olive and chilli, in the oven for approx. 15-20 minutes. Let the mixture cool for 10 minutes.
In a food processor add the broccoli, the drained and rinsed cannellini beans, almonds and lemon juice, and blend until smooth. To serve place approximately 1tsp of the broccoli mixture on the bread rounds and sprinkling with a little parsley. Yummy!!

Utensils:

Blender
Roasting pans
Juicer
Mixing bowls
Spoons

The Great Milk Debate

Tue, 04 Oct 2011 14:51:00 GMT

Milk has been classified as one of the most nutrient rich foods in its purest form. It is an essential to include this in a balanced diet as it contains zinc, protein, riboflavin, and Vitamins A, B, D, E and K. There are more types of milk emerging within the nutrition and health circles that can be used and adapted into various diets that cater for a range of diseases and allergies . But when standing at the milk section of a super market, how do you know which one is best for you?

Within the developmental stages of the human body, there are different needs that must be met with the correct recommended daily intake of vitamins, minerals and nutrients. For example, babies actually require saturated fat for the healthy growth of their brain and eyes , whereas middle aged women must be careful of their protein consumption as excessive amounts can result in unwanted weight gain that may lead to obesity. Just keep this in mind when selecting your preferred milk.

Despite popular opinion, research shows that there are so many nutrient and health benefits in full cream cow’s milk. Eaten within a balanced diet in correct portions, cow’s milk has the highest calcium content of any milk product. Soy milk is naturally lactose free, which means it can be used as a substitute for someone who is lactose intolerant. However, only a small amount of the calcium in soy milk is digestible . Skim milk (cow) has a slightly higher calcium content compared to normal full cream milk due to the increase water content, as well as the lower fat content. This makes it a great addition to a low fat diet.

Only three types of milk have been compared here but it can be very daunting when you visit the grocery store and see the wide range of milks that are available - from full cream, light or skim cow’s milk to the health alternatives such as rice, oat, almond or soy milk…the options are endless!! The best way for you to select milk is to cater for your specific health needs. If this means selecting rice, oat, almond, or soy milk, make sure that you are including them in a balanced diet and, as they are less calcium rich than cow’s milk, you should substitute other ingredients into your diet to maintain the RDI for calcium (1000mg/day) .

Slots, T., Butler, G., Leiffert, C., Kristensen, T., Skibsted, L. H., Nielsen, J. H. (2009). Potentials to differentiate milk composition by different feeding strategies. Journal of Diary Science, 92(5), pp. 2057-2066.
Monteiro, C. A. (2009). Nutrition and health: the issue is not food, nor nutrients, so much as processing. Journal of Public Health Nutrition, 12(5), pp. 729-731.
Rivera-Espinoza, Y., Gallardo-Navarro, Y. (2010). Non-diary probiotic products. Journal of Food Microbiology, 27(1), pp. 1-11.
Nordin, C., Morris, H. A. (2010). Recalculation of calcium requirement of adult men. The American Journal of Clinical Nutrition, 93(2), pp. 442-445.r

Antioxidants – health facts revealed!

Tue, 04 Oct 2011 14:47:00 GMT

As the name suggests, anti-oxidants are molecules that work to stop the oxidation of cells around them. Oxidation is a natural process within the human body and is responsible for functions such as alcohol leaving the blood stream via the liver and cell repair after severe injury or a blow to the body. However, oxidation does become a problem when your body is but under large amounts of stress. This causes the heat that is generated from the natural oxidation process to go further than it is supposed to and start to damage cells . By supplementing your body with the correct amounts of anti-oxidants, you can keep this chemical process balanced, so that it still performs its natural functions, without detrimental effects to cells at the same time.

Cancer is such a prevalent disease in society today and we all know someone who has been affected by it in some way. But the good news is that even though we may not have the cure, there are nutritional preventative measures that can be taken. Antioxidants have been the subject of much discussion and research recently and experts believe that they have properties that can prevent the toxicity of cancer cells by averting free radicals from entering the body. However, remember to balance the amount of antioxidants as too much in your daily diet, if you are a cancer patient, can lead to the cancer cells being protected and immunised against the chemotherapy .

The macro-nutrients, vitamins, minerals, phytochemicals, research tells us is good for our heart, brain, lungs, liver & gastrointestinal track is also important for GOOD SKIN e.g.:

Antioxidants may be able to assist with the aging process as research shows they can have very positive outcomes with preventing Alzheimer’s. There are links between certain toxic protein plaque that forms in the brain cells and leads to this disease. These are free radicals that can be prevented by antioxidants found in Vitamin C and E, both antioxidant vitamins . Skin health is a constant cause of stress as you have to wear it every day! Antioxidants work from the inside out, constantly protecting cells from damage that may be caused by sun or toxins in your diet, e.g. alcohol. Physical exercise can be enhanced by consuming the appropriate amount of antioxidants as it play an integral part in food metabolism. Anti-oxidants are powerful enough to prevent insulin resistance, meaning that the oxygen and glucose cell explosions that give you bursts of energy can continue uninhibited pre, post and during exercise .

Finally, the question arises as to whether it is healthy to supplement your antioxidants with items other than food. This can be risky as an overdose of antioxidants can be detrimental to your health, causing the destruction of oxidating cells, some of which are imperative for your body to function. There is actually no research to support that supplemented anti-oxidants can have beneficial health effects , where as there is plenty of studies completed that confirm the natural antioxidants gained from foods high in Vitamin A, C and E will have positive results in improving your health and well-being.

Limon-Pacheco, J., Gonsbatt, M. E. (2009). The role of antioxidants and antioxidants-related enzymes in protective responses to environmentally induced oxidative stress. Mutation Research: Genetic Toxicology and Environmental Mutagenesis, 674(1-2), pp. 137-147.
Goodman, M., Bostick, R. M., Kucuk, O., Jones, D. P. (2011). Clinical trials of antioxidants as cancer prevention agents: Past, present and future. Free Radical & Biology Medicine, 51(5), pp. 1068-1084.
Pocernich, C. B., Bader-Lange, M. L., Sultana, R., Butterfield, D. A. (2011). Nutritional approaches to modulate oxidative stress in Alzheimer’s disease. Current Alzheimer Research, 8(5), pp. 452-469.
Scott, S. (2008). Exercise for life: Cancer prevention with exercise and lifestyle modifications. ACSM Health & Fitness Journal, 12(4), pp. 35-37.
Bjelakovic, G., Nikolova, D., Gluud, L. L., Simonetti, R. G., Gluud, C. (2008). Antioxidant supplements for prevention of mortality in healthy participants and patients with various diseases. Cochrane Database System Review. Retrieved http://www.ncbi.nlm.nih.gov/pubmed/18425980 on 15th September, 2011.

Alcoholic drink	Walking	Swimming	Running	Cycling
Beer (355ml)	30 mins	17 mins	12 mins	13 mins
Light beer (355ml)	20 mins	11 mins	8 mins	9 mins
Low carb beer (355ml)	23 mins	13 mins	9 mins	10 mins
White wine sweet (200ml glass)	40 mins	23 mins	16 mins	18 mins
White wine dry (200ml glass)	29 mins	16 mins	12 mins	13 mins
Red wine (200ml glass)	28 mins	16 mins	11 mins	12 mins
Spirits (on ice / neat)	13 mins	7 mins	5 mins	6 mins
Water	0 mins	0 mins	0 mins	0 mins