Thursday, November 21, 2013

NEW PRODUCT REVIEW - POWERSTART SMOOTHIE MIX

Last year I was fortunate enough to meet with a very helpful Naturopath by the name of Jason Olderoy who operates his business under the name Vital Longevity. He recommended I give his new product a try and suggested it could help give me a natural boost in energy levels and also possibly alleviate my hayfever symptoms that were very much troubling me on a daily basis. I figured it was worth giving his Powerstart breakfast alternative a go and haven't stopped using it since!

Within a few short weeks I noticed my allergy symptoms (both asthma and hayfever) were steadily improving. My need for the multitude of medications and remedies lessened to the point where I no longer need to take the Claratyne, Rhinocort and Visine eye drops I had taken daily for years on end. Not only that but I honestly felt amazing. As I further improved my overall diet the Powerstart remained part of my daily diet and still does to this day. For more information as to how I include this in my diet you can refer to my previous blog post here > http://angieshealthykitchen.blogspot.com.au/2012/11/going-gluten-free-my-healthy-breakfast.html

Exciting news is that Jason has created a new product that I've been able to try out just as it's being released. It's called POWERSTART SMOOTHIE MIX. Just like the breakfast alternative it's been designed to complement a healthy diet and provide important antioxidants, vitamins and minerals that may be lacking. It also contains Bee Pollen which is the component I believe has helped me immensely with my Hayfever and asthma symptoms. The ingredients of this mix are Bee pollen, goji berries, astragalus, withania, maitake, colostrum, cinnamon, cocoa, fig, carob and date.

I tried this smoothie mix today and gave some to my ultimate taste testers ( my 4 sons) and we all thought it was delicious. This is what I put the smoothie mix with:

2 Tbsp Powerstart Smoothie mix
500 mls Unsweetened almond milk (can use any milk)
50 mls Dark organic agave syrup (can be substituted for honey, maple syrup)
1 Tbsp pure organic Vanilla essence
1 tray of ice cubes

I whizzed this in my Thermomix on high speed for approx 30 seconds. You could use a blender or even a smoothie shaker bottle.

I purchase the Powerstart range from Flannery's foodstores but they are stocked throughout many other health food stores. Like the Vital Longevity Facebook page for updates on when this product will be released to stores!

Wednesday, September 18, 2013

THE MANY BENEFITS OF COCONUT WATER! Tropical smoothie recipe!

Chances are if you haven't been hiding under a rock this past year or two you've heard about something called Coconut Water? Of course the name pretty much gives away what it is exactly, water from the coconut!

Coconut water is the nutrient dense liquid found in the centre of a young green coconut. It should not be confused with coconut milk or cream which come from the coconut meat of the plant itself.

If you haven't started including coconut water into your diet here's some reasons why you should really consider doing so:

  • Coconut water is naturally loaded with electrolytes. It is great to drink particularly in warmer seasons when your body requires more hydration through increased perspiration. Those who participate in sports or physical activity of any description during Summer should be aiming to replace lost fluids via the use of a good electrolyte drink. Forget Powerade and Gatorade and get onto the real stuff!
  • Coconut water contains only a small amount of fats but they are the healthier mono-unsaturated fats which can actually help to lower your cholesterol
  • It contains potassium, magnesium, calcium, sodium and phosphorus.
  • It can provide your body with a good boost of energy as it contains a natural form of glucose that your body easily recognises and processes
Here's a delicious smoothie recipe using Coconut water that you may like to try:

TROPICAL SMOOTHIE (Makes approx 4 serves)

1 x 330ml Tetra pak Coconut water
Approx 250 mls organic almond milk (or any milk or more coconut water)
2 large bananas
1 kiwi fruit (or passionfruit or a few strawberries)
3 tbsp Natural yoghurt
3 tbsp organic raw agave, raw honey or maple syrup (omit/reduce if you prefer less sweet)

Process altogether in your Thermomix or blender.
Add ice before processing if you prefer it icy cold!





Wednesday, September 11, 2013

BRING ON SPRING!

It's that time of the year again when the trackies and jeans get pushed to the back of the wardrobe and you start pulling out the shorts and swimwear. If you're anything like most of us this is usually a reminder that there's no hiding underneath the baggy jumpers anymore and the time has come to whip that body back into Spring/Summer shape!

My best advice for this month is to start slowly, ease yourself back into focusing on your body and wellbeing. If you're anything like me it's easy to get a little depressed if you find your Summer wardrobe a little tight or if you're looking a little ghostly. Think about this for a moment. Winter was 3 months long. Perhaps you slipped into comfort eating even before Winter hit? It might realistically take a month or two to get things back on track and that's fine.

Here's some simple things you can do to kickstart yourself back into Summer mode. Along with a little sunshine each day (essential for Vitamin D and consequently Calcium absorption) try keeping a record of your progress throughout this month. Get started with these tips below and I'll be back early October to give you the next set of things you can do to feel confident enough to get back into your swimmers come Summer, if not before ;)

2L Water: The first thing you should focus on each and every day is drinking 2 Litres of water. Water is essential for the overall function of your body and to assist the body in removing toxins effectively from the body. For more information on the importance of keeping your fluids up you can read an earlier blog post of mine here >> http://angieshealthykitchen.blogspot.com.au/2012/12/staying-hydrated-angies-sugar-free.html
You can easily keep track of the amount of water you are drinking by measuring the quantity of your drink bottle (if unknown) and calculating how many refills you'll need per day. Each time you refill just place a tick in the water column for that day. Easy!

2 Serves of Fruit and 5 serves of Vegies per day: Eating 2 serves of fruit and 5 serves of vegetables helps to provide your body with the essential vitamins and minerals you need to keep healthy. Eating a good variety of fruit and vegetables protects you against disease, assists in warding off cancer, maintains a healthy immune system, provides you with dietary fibre for a healthy digestive system and can help sustain your appetite for effective weight management.

It's important to understand what constitutes a serving size when referring to fruit and vegetables. Examples of one serve are a small apple, a banana, an orange, a small carrot, half a dozen mushrooms, half a capsicum, a small tomato, a handful of corn kernels or legumes such as red kidney beans.

It's easy to incorporate this into your daily food intake if you are choosing fresh wholefoods for most your meals and snacks. You could opt to eat a piece of fruit for morning and afternoon tea and you'd have your 2 serves of fruit done without even thinking about it! Choosing a cooked breakfast with tomato, mushrooms and avocado is another easy way of bumping up your quota. You could load up an omelette, soup, salad, stirfry or pasta dish with an extra vegie or two than what you would normally use. Tick off your weekly planner each time you eat a serving of fruit and vegies so you can easily see how many more servings you need towards the end of the day. It could be enough incentive to whip up a guacamole dip or a fresh fruit salad for dessert if you know you haven't quite reached your daily goal!

Exercise: Using 30 minutes as a target for your daily exercise is a good start. Don't forget that this 30 minutes can be broken down into 2 or 3 sessions throughout the day to fit into a busy schedule. You could take a 10-15 minute walk before or after work, take your dog for a walk, join a Zumba class with a friend, take a swim at your local pool, go for a bushwalk on your work free days. Regular exercise is the key to increasing your fitness levels and helping to tone up your body for Summer. If you're working up a sweat and getting that heart rate up you're doing yourself the world of good!

Quite often we get so caught up with the 'rules' of a healthy lifestyle that it can seem impossible to maintain. Those people who have spent many years living a sedentary lifestyle and reaching for convenient foods over good, fresh, wholesome food can easily become accustomed to thinking a change towards a healthier way of living is far too daunting. It can be easy to feel like a failure if you have a set-back in the early stages.

One of the best ways to see real results in the way you feel and look is to make small changes gradually over time. This isn't a competition, there's no medal for first place. Forget about the facts and figures, especially in the beginning. Take a front on photo for your own personal records, take your weight if you wish and then forget monitoring and measuring every few days. Start with the basics that I've outlined above, drink plenty of water, eat your daily quota for fruit and vegetables and incorporate at least 30 minutes of exercise into each and every day. If you do just these things to begin with you have given yourself the best start. You can build on those changes each month until it's all just automatic. There's no use wasting your time following a program that gives you great results initially doing something you know you can't maintain long term. We all know people who have done exactly that and what happens when the momentum stops? They end right back up where they started! Make simple changes that become lifelong healthy habits and you will never feel like you're fighting a losing battle.

I'll be back towards the end of September/early October to give you a follow up with some more simple steps you can add to your daily life. Please excuse me if I'm a little quiet this month as I've got a few assignments due (I'm currently studying Nutrition). Enjoy the warmer weather, I know I will.



Tuesday, August 20, 2013

HOMEMADE RAW CHOCOLATES AND DAIRY FREE CHOCOLATE MOUSSE DIP

There's loads of raw chocolate recipes going around on the net these days but neverthless for those of you that haven't given it a go at home I thought I'd add my little version here for you!

I supervised the boys make these today at home. For those of you who don't know me personally, I homeschool my 4 boys (aged 3, 4, 8 and 10). This was a nice teamwork activity which involved measuring (Maths), reading (Language), discussing melting temperatures (Science) and using our Thermomix (Technology).

You can make this recipe at home with or without a Thermomix. Grate the cacao butter manually with a grater or using a food processor and *melt it in a metal bowl held over another bowl of steaming hot water to replicate the methods I used in my Thermomix. The ingredients will all remain the same!

HOME-MADE RAW CHOCOLATES

Ingredients:

125g Raw Cacao butter (bought from health food stores)
20g Raw Cacao powder (more for darker, richer flavour)
50g Natural sweetener of your choice (try agave, maple syrup or honey)
a pinch of salt

Method:

Cut cacao butter into small pieces and place into Thermomix (or use grater, FP)
Place in TM on speed 6 until finely grated.
Melt at 37 deg setting for approx 3-5 mins on Speed 2-3. (*or melt as per above instructions)
(You may need to increase the temp in TM on a cooler day, set in 1 min increments to be sure you don't heat too high)
Once completely melted and in liquid form add your sweetener and salt.
Mix on low speed for a few seconds til well combined.
Add Cacao powder and mix well for approx 30 secs on Speed 3.
Pour into chocolate moulds or baking paper lined tray. You could also dip strawberries into the chocolate and leave to set on a baking paper lined tray.
Place into fridge for at least 30 mins and check before removing from mould.
Leave in sealed container in the fridge until ready to serve or eat straight from the fridge!

Options: Once you have added the main ingredients using the method above you can opt to add chopped nuts, dried fruit, a drop of natural flavours or even a little liqueur for an adults only twist.

HOME-MADE DAIRY FREE MOUSSE DIP

Use as little or as much of the raw chocolate mix (as above) as you require and add to coconut cream.
I used approx half of the choc mix and 100mls of coconut cream to serve with fresh fruit for 5 people.
Add a little more sweetener if you wish it to be slightly sweeter.

Whip in TM on speed 4 for approx 2 mins or until light and fluffy.
It will thicken more at room temperature.
Use as an addition to your favourite dessert, for a dip with strawberries, bananas or marshmallows or just eat as a dessert alone!

These are yummy and healthier than store bought, sugar-laden products but remember treats are still meant to be eaten in moderation! Enjoy ;)


Note: One batch of raw chocolate made approx 30 bite sized chocolates (like the ones above) and a shared serving of dairy free mousse dip.

Thursday, August 8, 2013

HOW CUTTING DOWN REFINED SUGAR CAN GREATLY IMPROVE YOUR HEALTH!

Last year I blogged about how I had made a conscious effort to significantly reduce the quantity of sugar my family was having in our overall diet. It's now been 12 months since we made that big change of cutting down the sugar intake in our diet! I'm so happy to report that not only have my four boys behaviour, concentration and hyperactivity levels have improved but I've lost even more weight in this time. My skin is much clearer than it was, my head less fuzzy and I suffer far less of that mid afternoon slump that I used to experience. I have the energy to power on all through the day without the highs and lows of sugar addiction running through my body!

Sugar really was my drug of choice! My body would tell me when it thought it needed it (3pm slump anyone) and my family and I were eating sugar in almost every item that entered my mouths. It would start with in the morning with breakfast cereal. A label of low sugar on a cereal packet still means sugar is in it. I was having sugar in my low fat choccy milk, sugar in my coffee, sugar in sauces, sugar added to some juices, sugar in muesli bars, sugar in chocolate, sugar in soft drinks, sugar in my dips, even sugar in the bread we were buying! No matter where you look you will find sugar in processed foods, even in things you weren't expecting! This is even more true for most low fat processed foods. They lower the fat content in a product but they put more sugar, salt or flavour enhancers in to give you the flavour boost you would find in the high fat products (cheese and plain milk are among the few products that this doesn't relate to).

Best solution to cutting down sugar (let's face it, cutting it out completely is near impossible) is to eat as many homemade foods as your time will allow. I found the easiest way to the cut the time factor down and make a multitude of things from scratch was using my Thermomix. Go google it is you've never heard about it. You certainly won't run out of things to read about this incredible machine! If finances won't stretch far enough to purchase a TM (don't forget their payment plans) then you can choose to use standard food processor (FP) to make most of my recipes. You may have more washing up to do swapping between your FP and other cooking devices, it may take slightly longer to prepare the dish or you may need to buy certain items in their milled or ground forms (eg: buying almond meal instead of making your own), you may need to replace your FP or blender more frequently than I would my TM but in the end you can still use your cheaper machines to replicate my healthy eating ideas and recipes listed on my Blog and Facebook page (also listed under 'Angies Healthy Kitchen).

There are many refined sugar alternatives but I'll just briefly explain the ones I regularly use in my kitchen.

I'm a big fan of Coconut Sugar. It is a 'sugar' produced from the sap of cut flower buds of the coconut palm so can sometimes be called Coconut palm sugar as well. It's been used for thousand of years in the South East Asian regions, particularly in Indonesia and the Philippines. Here are a few of the reasons I love using it:
  • It has a beautiful caramel flavoured taste and gives a rich, smooth flavour. I use it for making my healthy style Hot chocolate drinks, for making custard for my boys (tastes like caramel yogo snack, but healthy), in baking or sometimes when cooking an asian inspired meal.
  • It has a low GI (glycemic index) of 35 (Honey has a GI of 35-58 whilst sugar has a GI of 60).
  •  It has a high mineral count, a rich source of potassium, magnesium, zinc and iron. It also contains Vitamin B1, B2, B3 and B6. When compared to brown sugar, coconut sugar has 36 times the iron, four times the magnesium, and over 10 times the amount of zinc.
  • Use it anywhere you would use brown sugar or when you want a rich flavour. You don't need a lot of this to pack a punch!
Another of my favourite natural sweeteners is Agave Syrup (sometimes called Agave nectar). Agave syrup is produced from the nectar of a mexican cactus. This stuff seriously tastes awesome and whilst it is a fructose sweetener it's still a great alternative to refined sugar. One of the best reasons I love using Agave syrup is because it is so sweet you really don't need a hell of a lot of it. Here are some other reasons you should try using it:
  • Agave syrup has a low GI (glycemic index) of between 10 and 19, significantly lower than other sweeteners. Honey has a GI of 35-58 whilst sugar has a GI of 60.
  • Low GI carbohydrates, such as agave syrup, can prevent your blood-sugar levels from rising too high, which can lead to high triglycerides and an increased risk of developing Type 2 diabetes and heart problems.
  • Agave syrup has a consistency similar to honey yet it is not quite as viscous (sticky) so it is easily dissolved into things such as baked goods and yoghurt.
My other favourite natural sweetener is Pure organic maple syrup. Maple syrup comes from the sap of the Maple tree, grown in abundance throughout Canada.

  • It contains significant amounts of zinc and manganese, as well as amino acids.
  • Compared to honey it has 15 times more calcium and 1/10 as much sodium. I also find like agave it is considerably sweeter than sugar and full in flavour that you often need less than you would normally would need using sugar.
  • Maple is great with yoghurt, on cereal (not that I eat those anymore), in hot or cold drinks you make at home and of course on pancakes!
Raw honey is a great alternative for spreads, in smoothies or baking. I don't tend to use a lot of it as it can be quite sticky to work with and it doesn't dissolve as nicely into things as agave does. It has plenty of nutritional and medicinal advantages over refined sugar though so worth looking into if you want to make some changes in that respect.

Another alternative worth considering is Stevia. Stevia is also a natural sweetener but it is made from the leaf of the stevia plant. It is considered to be approx 300 times sweeter than sugar so very little is required. Stevia contains no calories and therefore has no effect on blood sugar levels, making it suitable for diabetics. I find that Stevia has quite a bitter aftertaste. It is for this reason I use only a small amount of Stevia to help reduce my overall sweetener content. I know of some people who can purely replace all their sweetened products with stevia but unfortunately the aftertaste means I am unable to do so. Still don't discount using this product in addition to other sweeteners to lower their total content and therefore reduce your overall caloric intake.

My recipes that you can find on my blog and Facebook page (by the same name) will often list agave syrup, maple syrup or coconut sugar as my sweetener. Feel free to use honey instead (or sugar if really necessary) but keep in mind the reason I avoid sugar as much as possible is because it is easy to eat too much of it collectively over the course of a day and can be quite addictive in the long term! I steer clear of artificial sweeteners altogether as I don't believe anything that has such a long chemical-based chain of ingredients can be a good thing. There seems to be more research to be done into the area of artificial sweeteners and there are already many countries who have banned their use. Everyone has their own theory on health matters, what you read here on my blog are my own. You ultimately choose the way in which to live your life!


Thursday, June 13, 2013

APPLE & RHUBARB CRUMBLE - The healthy & Gluten Free style!

It's been a little while since I've posted a new recipe from the depths of my inventive mind. Here's a new one I've been perfecting for a couple of weeks now that you may enjoy, particularly if you're partial to a nice hot apple pie on a cold Winter's night!

This recipe could be made with just apple but I've chosen to include Rhubarb as it's gives it a lovely tang and also as it contains many essential vitamins and minerals. Rhubarb is often overlooked but is a wonderful vegetable that lends itself to being treated as a fruit, much the same as we do with tomatoes. Rhubarb is plentiful in the Winter months and as such the inclusion of it into your dishes means it's a cheap solution to filling out your recipes. I love it in my fresh juice too!

Rhubarb is very low in calories, provide a good source of Vitamin K, dietary fibre and a multitude of B Vitamins which converts in the body to a good source of Vitamin A. It also contains many other vitmamins and minerals.

I have made the filling in my Thermomix but you could easily put all the filling ingredients into a large pot to simmer until the apples and rhubarb are semi-soft. Follow along with the steps using the pot where you see reference to the TM.

APPLE & RHUBARB CRUMBLE RECIPE

Filling ingredients
3 large apples (any type, granny smith & pink lady work well)
3 large stalks of rhubarb (or 4 or 5 shorter skinny stalks)
1 tbsp ground cinnamon
1 tbsp pure Vanilla extract
2 tbsp Chia seeds (not necessary but helps to hold the mixture together)
3 tbsp Coconut Sugar (alternatively flavour depth or health benefits)
100 mls water

Crumble ingredients

1/2 cup Coconut flour
2 tbsp chia seeds (added for nutritional benefits)
3 tbsp Coconut oil (or grapeseed, vegetable oil)
1/2 cup Coconut sugar (can use 1/3 cup for slightly less sweetness)
1 tbsp pure vanilla extract

  • Place butterfly into the Thermomix and all filling ingredients into Thermomix (or pot.)
  • Cook on Varoma temp for 8 mins on Speed 1 in REVERSE!
  • OR Bring to boil then simmer using pot, stirring regularly.
  • Whilst waiting PREHEAT OVEN TO APPROX 180 degrees.
  • Place all crumble ingredients into a mixing bowl and bring together using your fingers until it forms a crumbly texture.
  • You can choose to tip a little excess liquid from the filling now if you wish.
  • Place filling into a pie or casserole oven dish and cover evenly with the crumble mixture.
  • Place into oven for approx 15 mins and then change Oven to GRILL function if you wish the crumble topping to be a little more crunchy!
  • Leave under grill for up to 5 mins but WATCH closely as it starts to caramelise as it will burn quickly after that point. You will hear it crackling, a lovely caramel smell but then 1 min later a burnt smell if you leave it too long. It's still edible though, in fact I love those slightly burnt bits!
  • Leave to cool for at least 5 minutes before serving.
  • Best served with plain flavoured ice-cream, fresh cream or natural yoghurt!













Thursday, May 23, 2013

TREATING WINTER BUGS THE NATURAL WAY!

Following on from my last post (http://angieshealthykitchen.blogspot.com.au/2013_04_01_archive.html) about preventing coming down with a bad case of the Winter illnesses that are on their way around, I thought I'd do a quick blog about some of the natural ways you can treat yourself if you do happen to get sick. Let's face it, we're not invincible, but I'm pretty sure majority of us want it over as quick as possible when it does strike. Here's some tips that may help you this Winter.

  • Start treatments at the very first sign of sickness. Don't wait til you're flat out in bed cos chances are you'll have no energy to get yourself prepared and end up relying on quick fixes like Panadol or Codral which in most cases in only masking the effects, not helping!

  • Most illnesses start with a sore throat, especially in young children or those prone to throat infections (I'm in that category being a mouth breather and no longer having tonsils). At the first sign of a sore throat grab yourself a teaspoon of manuka (10+ UMF) or organic raw honey, sprinkle a little ground cinnamon onto the honey and place into the back part of your mouth, sitting against the throat. Leave it there for a good couple of minutes or as long as you can keep it there for. Swallow slowly and repeat dose when the soreness returns. First 2 days of sickness aim to repeat this at least 3 times a day! Don't forget the old remedy of a warm honey and lemon drink can be wonderful for a sore throat and foggy head too!

  • Once the illness has attacked your throat it's most likely going to move onto your nose. Make sure you have a box of soft tissues and a bottle of pure eucalyptus oil. Place a drop of the oil onto a tissue and sniff regularly. To ease a stuffy nose place a few mls of the oil into a bowl of steaming hot water and place your head over with a towel covering. Inhale sitting over the bowl for at least 10 mins and repeat this twice daily. Be careful not to open your eyes over the bowl as it will sting!

  • Whilst you're at it with the Eucalyptus oil, grab a clean cloth, moisten and add a couple of drops of the oil to the cloth. Wipe over all surfaces you commonly touch, such as door handles, bathroom tap handles, computer keyboard, phone, etc. This will help prevent the spread of germs to other people in the family. There's nothing worse than just starting to feel better and then having to play nurse to your children or husband!

  • Eat loads of garlic! Add it to all your food and if you can handle it lightly crush it and eat a clove every few hours. Choose fresh Australian or spanish garlic (purple/biege in colour), not the Chinese ultra white variety. The extra white garlic looks more pure and fresh but in actual fact it is bleached to look that way!!

  • Once the illness has moved to your head and chest you're usually in the last phases but it's at this point you may feel your worst! Get plenty of rest, plenty of water, drink small snacks throughout the day (grapes, mandarins, crackers with vegemite/nut spread are all handy food to stock up on when you start to feel run down).

  • If you happen to come across a nasty tummy bug in your household I can't stress highly enough how important it is to clean all surfaces that may have come into contact with the person who is sick. We use a spray bottle filled with a small amount (5ml) of Eucalyptus oil, half pure white vinegar and water.

  • For tummy bugs: Administer fluids in small increments. Plain water or electrolyte fluids are good or you can use a teaspoon of Manuka honey dissolved in a glass of warm water and take one sip every 5 minutes. You may also find that 2 tsp of plain natural yoghurt a couple of times a day will help to restore the good gut bacteria. Using this method this week on 2 of my boys meant one of them suffered vomiting for 1 hour and the other twice in a 24 hr period. The remaining 4 family members did not suffer from the bug, not an easy task when you have 4 children aged 9 and under in a household! All of us used the 'yoghurt treatment' and 5 of us had the honey.

  • I choose to use Homeopathic remedies to treat myself and the family on occasion. I'm aware that Homeopathy is not everyone's cup of tea. I can tell you that in the last 12 mths our family have not taken a single panadol, nurofen, strepsil, codral, in fact no conventional medication besides Ventolin for asthma as required. I use the following Owen Homeopathic pills in small doses when the body needs a little help recovering: Aconite for a mild sore throat/cough/headache, Belladonna for a harsh sore throat/cough/headache, Gelsemenium for a runny nose, Nux Vomica for an upset tummy. These are a just a few of my collection of natural homeopathic remedies. The only real side effect I have noticed is that taking 4 or more Aconite or Belladonna at a time can cause slight drowsiness. I only give one pill at a time to the children for this reason. Keeping our stock of remedies costs us no more than $200 per year which includes the occasional use for Hayfever related causes (4 of the 6 of our family members have Hayfever). Prior to switching to this type of treatment we were spending close to $1000 per year on both prescription and over the counter medications. Our medicine cupboard resembled a Pharmacy!
Best of luck this Winter! We've already encountered a mild cold and tummy bug in this family this month but luckily our natural remedy approach has meant we've managed to keep it to only a couple of family members and with little disruption to our normal lives. Take care xx




Friday, April 26, 2013

KEEPING WINTER BUGS AT BAY

Seems it's that time of year again when the weather is cooling down and Winter, along with it's nasty cold and flu viruses, is almost upon us. Every year I watch the Facebook posts pour in day by day with a multitude of my friends and their families struck down by the dreaded Winter bugs.

Rest assured there are steps you can take now that can give you the best possible start to Winter. Sure, there is no guarantee that you aren't going to get sick but I'm sure most of you will agree that being stuck in bed for a day definitely beats an entire week of feeling like death warmed up.

Build up your immune system! There are a few things you can do to boost your immune system right now.

1) Start the morning with a teaspoon of raw or Manuka honey. A small teaspoon dissolved in the back of your throat can help boost your immune system overall and also help to keep the area free of any looming germs. It makes sense that a sore throat is usually a sign that something is trying to take hold and therefore stopping the virus at entry point can certainly help.
2) Up your fruit and vegetable intake. Most of us know we should be eating 5 serves of vegetables a day and 2 serves of fruit a day, right? How many of us actually do that? This is the time of year you should be even more mindful of how much fresh produce you're consuming. Try to incorporate some high Vitamin C fruits into your diet such as oranges, kiwi fruit, lemons, limes and strawberries.
3) Switch your household cleaners. I've spoken about this before but I'll say it again, never underestimate the damage harsh household chemicals are doing to your immune system. Do yourself a favour and change to a natural cleaner for around your home. At the very least switch your general household cleaner. Fill an empty spray bottle with approx 5ml pure eucalyptus oil, half a bottle of pure white vinegar and the remainder just good old tap water. Use this for cleaning in the kitchen, bathroom and toilet. Sprinkle a little baking soda on stubborn marks and a little lemon juice does wonders to shine up metallic surfaces. If I have a lemon sitting at home that's looking a little sad I use half of that lemon to scrub down my sink. Simply cut it then grab it and scrub, easy!
4) Improve your fitness levels. You'll find your body will be more capable of fighting off those bugs if you're in good physical health. If you're not keeping active already then don't wait til Spring to get started.There's no time like the present!
5) Sleep more. There's a reason we all like to sleep in more in Winter and it's not just because it's cold. Making sure you're getting at least 7 hrs of good quality sleep a night will help your body's immune system. Think about how many times you've had a big weekend and ended up sick the following week? Do yourself a favour and wind up for the night at least 8 hrs before you expect to wake in the morning. That way you'll have some time to fall off to sleep and be sure to get enough to be charged for the next day.
5) Add Garlic to all your foods! Add 1-2 cloves of garlic to all your cooking at home. If you can handle it I recommend adding raw garlic to freshly made dips as garlic in it's raw form is even better for the immune system.

So, here's your grocery list to get you started!
  • Manuka 15+ honey (or raw honey is almost as good & certainly cheaper)
  • Lemons (add to drinking water, use for seafood dishes and to clean around the home)
  • Vinegar (100% pure ONLY, Cornwalls brand is our favourite)
  • Eucalyptus oil (PURE only, read to ensure it's not in a base)
  • Loads of fresh fruit and vegetables
Stay tuned for my follow up post where I will detail how best to recover quickly should you come down with a cold or flu. Hint: Most the remedies you'll already have on hand once you've bought the above grocery list ;)



Thursday, February 28, 2013

STARTING A RUNNING (WALKING) REGIME

Many of you that know me well know that I'm very keen on running. I've always been a good runner, having moments of glory in my younger years and almost a year ago I found my way back to the sport. Running is one of those sports that's not only awesome for building your general fitness but also a great way to tone up and help form part of a healthy lifestyle. Anyone can run, if you can walk you can run! If you haven't already read my recent post, Building your Fitness, here's the link http://angieshealthykitchen.blogspot.com.au/2013/02/building-your-fitness-from-ground-up.html

Running doesn't require joining of a gym and outlaying of hundreds of dollars on membership fees. Sure it can be weather dependant but even running in a sprinkle of rain isn't going to hurt you! You will have to first invest in a pair of joggers, but at first those can be a basic pair whilst you start out walking or a short, light jog and then you can purchase a better running pair down the track once you know that running is something you want to keep up long term. An incentive for a new workout outfit or new shoes can make great rewards once you reach certain goalposts.

To get started at first you are going to need the following basic things:
  • A comfortable pair of joggers and a few pairs of sport socks
  • At least 1 supportive Sports bra, 2 is even better
  • A comfortable shirt or singlet top and shorts or leggings
  • A running app for your phone is helpful for measuring distance, speed and progress (I use the Nike + running app and link up with a few friends for fun and accountability)
  • An area around your home in mind that is safe, well-lit and able to be easily altered to add more distance or shorten the track on an off day
  • A POSITIVE MINDSET - YOU CAN DO THIS!
If running has never been your thing and your fitness is really at a beginner level then just walk. Here is a Beginner program for you to tackle if you want to start out as a walker.

WEEK 1: Aim to head out 3 times this week. Allow yourself at least 15-30 mins each time
WEEK 2: Aim to head out 3-5 times this week, walking slightly further than you did last week
WEEK 3: Walk 3-5 times this week, aim to add slow jogs for 2-3 minute intervals along the way
WEEK 4: Walk 3-5 times this week, alternate between jogging and walking every couple of minutes

Don't forget to reward yourself with something nice at the end of each month. This might be a pedicure, a healthy magazine, a new workout top or if you think you've earned it maybe a new pair of running shoes?

When walking or running it's important to look after your body to ensure you keep yourself injury-free so that you can continue week after week. Consistency is the key. Follow these handy hints to keep your body in tip-top shape:

  • A light stretch of your lower body is important if you're starting off with cool muscles.
  • Make sure you're walking in a good upright position, leaning slightly forward from the hip
  • Use your arms to pull your body through each step. Your arms should be swinging back and forth beside your body, not side to side.
  • When walking or jogging downhill take smaller steps and lean back slightly.
  • Watch for obstacles and also vehicles entering roads or driveways.
  • My opinion is it is best not to have music playing in your ears. It can distract you from your environment. Of course this is up to you!
  • Take a small bottle of water with you if you think you'll be going more than a couple of kms.
  • Advise someone of your normal running track and what time to expect you back.
  • Carry a well charged phone with you (should anyway for your running app) in case of emergency or injury
  • Be sure to have a light snack (banana, small handful of nuts) before exercise but never go out on a full stomach.
  • If you take water with you take small sips along the way, big gulps will most likely result in a stitch!
  • There's no real need for sports drinks or energy bars afterwards unless you have had a strenuous workout for a lengthy period of time. At the most a small glass of milk and a banana contains all the muscle repairing vitamins and minerals you need.
  • Be sure to drink plenty of water when coming back from your workout, but then drinking plenty of water should be part of your normal routine anyway
  • You should try and stretch for at least 5-10 mins after your walk, focusing on your legs, particularly your calf muscles.
My next post I will focus on choosing the right workout gear for those who want to get serious!




Monday, February 4, 2013

BUILDING YOUR FITNESS from the ground up!

Recently I've heard quite a few friends mention that they don't do any exercise but they would like to start incorporating some into their life. For many people it might have been years since they have purposefully set out to do any kind of physical activity and quite often it's the concept of it that's more off putting than how they feel once they actually begin.

Firstly, I'll let you in on a few home truths when it comes to exercise;
  • Exercise does NOT have to be complicated!
  • Exercise does NOT have to be in a GYM!!
  • Exercise does NOT need all your time and energy!
  • Exercise does NOT need to be BORING!
  • Exercise does NOT need to be alone!
Keeping this is mind there are definitely people out there who prefer to exercise alone, there's also those that do enjoy working out in a gym and there's also people who spend every spare moment they have exercising. This however may not be you and that's ok.

I actually enjoy getting out for a run or a walk alone a few times a week to be with my thoughts and just have time away from people. I spend this time not needing to talk to anyone and some days I'm not even thinking about anything other than how good it feels to be outdoors and have some free time in the fresh air. It's also nice though to have times when I exercise with other people like my boys, my husband or my friends. We go for jogs, use the exercise equipment in the park, go bodyboarding, dancing, swimming and all sorts of things. That kind of exercise is generally less intense but I find I can do it for a good hour or more and not see it as much more than just catching up and having fun. Hence the reason I like to change it up and keep it interesting.

If you want to start a new exercise regime but struggling to know how and what you should be doing then perhaps try walking to first build your fitness levels. Many people can spare at least 15 minutes most days taking a walk around their neighbourhood. First work out your general circuit and how long it takes you to walk it. Then as the weeks progress try pushing the circuit out to be a little longer so you're walking slightly longer or for the same time but at a faster pace. Once you feel your fitness levels building then try to include some short jogging bursts into your routine. Don't forget that changing your route or walking different places (like along the water, in the bush or in your friend's neighbourhood with their company) can help to keep things from getting too boring.

Don't forget that exercise comes in many disguises. How long since you've gone Ice-skating or roller skating? How about dancing or swimming? Buy yourself a cheap bodyboard and take to the beach, riding the waves in and wading back out again. It's amazing how good a workout you'll get whilst having fun at the same time! Bushwalking is another great form of exercise and can be quite fun in a group or with another person. Try something new each week or at least each month and surprise yourself with all the new fun things you can do to keep your body moving!

I'll be posting soon with some hints and tips on correct walking and running techniques, troubleshooting injuries and ailments and clever tips of choosing the right workout gear!

Below is my new prized pair of running shoes. I've already managed to run 30kms in these little beauties in only 8 days! Goes to show how much inspiration you can get from a new pair of joggers!



Sunday, February 3, 2013

ANGIE'S APRICOT COCONUT CHIA LOGS

Just whipped these up for my boys and my eldest son (Bailey, 9yo) told me to make sure I share this recipe with all my friends because their kids will like them too! So, how can I not share with that request!!

These tasty little snacks are packed full of goodness and lovely to eat on their own. You may like to drizzle with a little chocolate for a slightly more naughty treat on the odd occasion. I use coconut oil in these for the nutritional benefits but also the 'setting' benefit of the logs in the fridge.

ANGIE'S APRICOT COCONUT CHIA LOGS

Ingredients:  (GLUTEN FREE)

200g Raw cashews
100g Organic Dried Apricots (I use organic due to sulphite allergy from regular ones)
50g Organic Coconut flakes (you can use regular dessicated coconut if you like)
10g Chia seeds
5g Organic extra virgin coconut oil (or your oil choice)
50g Organic Agave syrup (or honey)

Put all ingredients into your Food Processor (FP) or Thermomix (TM).
Process on high on FP (speed 8 in TM) for approx 10 seconds until broken down into tiny bits.
Further process on slow til all the ingredients come together.
Tip out onto board or baking sheet and roll into individual finger sized logs.
You can opt to roll into balls instead if you wish, or larger bars for lunchbox servings.
Lay onto baking paper lined tray or container and refrigerate before serving for at least 30 mins.
Best kept refrigerated or at the very least in a relatively cool cupboard to ensure the ingredients hold together better.
Top with drizzle of melted chocolate or yoghurt icing if preferred!


Wednesday, January 30, 2013

GLUTEN FREE / LOW GLUTEN DIET incl GF Pancake recipe

Most people these days have heard of eating a Gluten Free diet but few realise that you don't necessarily need to be a Coeliac to reap the benefits from this way of eating! You also don't have to go full steam ahead to eating only Gluten free products. Even just reducing the amount of Gluten you are getting in your diet can show great improvements overall. By eating a low gluten/gluten free diet you will begin to notice things such as a flatter stomach, an increase of your energy levels and less of that fuzzy head feeling some people report having.

You'll find limiting gluten in your diet means your digestive system will thank you by improving regularity, feeling less sluggish and lessening the time that toxins sit in your intestines and bowel. By improving the functioning of your digestive system you'll find your metabolism benefits also. That could mean budging those love handles, muffin tops and belly fat much more efficiently alongside a healthy diet and regular exercise. Overall your health will improve in a very short time frame. I strongly recommend giving it a try for at least 2 weeks and see how much better you feel. Keep a diary each day of what you've eaten and keep track of your toileting habits and general wellbeing.

After playing around with GF recipes now for almost a year I'm beginning to get the knack of it! If you choose to buy a ready-made GF flour you can make things a little easier on yourself. If however you get to a point where you think eating GF is going to be a long term commitment then I recommend buying half a dozen different flours in bulk to reduce your costs. Most recipes benefit from the use of at least 3 flours. My own experimentation seem to reveal that using a light, fine flour (such as rice flour) in conjunction with a hardy, thicker flour with more texture (like coconut flour) alongside a small quantity of a high starch flour (such as tapioca starch) gives the best results.

Adding Xanthan Gum to your GF baking can help to hold all the ingredients together. Xanthan Gum is a natural polysacharide that can be derived from many sources. The one I use comes from corn *edited. It is used as a natural emulsifier in many food products and acts like gelatin to hold ingredients together. Some recipes I choose to use 1-2 tbsp of Chia seeds instead of xanthan gum, which also helps to bind ingredients and has added nutritional benefits.


Here is a family favourite recipe in my house. We love eating our Gluten free pancakes with organic maple syrup and berries on top but you can choose to eat yours anyway you like!

As with all my recipes if you don't want to use organic then use standard. If you don't have agave syrup then use honey. If you don't use coconut oil then use your alternative. The addition of all of these ingredients is what I believe produces a much healthier end result, but you make it as you wish!

ANGIE'S GLUTEN FREE PANCAKES
Big batch, serves family of 6

edited 29.3.2014

Ingredients:

1/2 tsp Xanthan gum (can be made without but helps to hold together a bit better)
2 tsp Gluten free baking powder (ordinary will work for low gluten)
40g Organic Extra Virgin Coconut oil
200g Rice flour (brown for more nutrients but white is fine too)
80g Organic coconut flour
20g Organic Tapioca Starch
60g Organic Agave syrup (or honey, maple syrup, coconut nectar/sugar)
10 drops Liquid Stevia (OR use more agave/honey if desired)
4 Free range large whole eggs
600mls Milk (your choice, plain, soy, almond, etc) Use more milk for thinner pancakes!

Topping as per photo: Organic Maple syrup, a few blueberries to decorate.
For Blueberry pancakes: Use half a cup of fresh or frozen blueberries (unthawed)


  • Add ingredients together and mix well using your Thermomix, Mixmaster or hand beaters.
  • Add a little more liquid if the mix is too thick. GF batters are generally thicker than standard! 
  • If you like you can add half a cup of fresh or frozen blueberries (no need to thaw) at the end and fold in to the mix.
  • Cook on a lightly oil sprayed pan or pancake/crepe maker and turn once the underside is brown and hardening (you won't see many bubbles on top like normal pancakes).
  • Turn and brown on the other side and serve topped with organic maple syrup.
Serves a family of 6 so if you would like a small batch then please half the ingredients list!!





Hope your family enjoy these as much as we do!


Sunday, January 27, 2013

PLANNING AHEAD PAYS OFF!

I've come to realise over the last couple of years that one of the best ways to ensure you don't fall too heavily 'off the wagon' with healthy eating at home is making sure you have done some planning ahead when doing a regular grocery shop! Getting into a rhythm of jotting down at least 3 or 4 meals for the week can help considerably when shopping as you're much more likely to have what you need in the fridge and pantry and less likely to resort to eating a less healthy choice like takeaway.

These days I shop for all my bulk health food ingredients at Mrs Flannery's every 2-4 wks, preferring to shop on their Supersaver Saturdays and Member Saturdays for better prices. I shop usually once a week for all my fruit and vegetables at my local greengrocers for super fresh produce at great prices. Generally I'll opt to freeze chopped fruits that won't last as long and store more perishable items in my Tupperware fridgesmart containers. My Coles grocery list is almost always identical these days with the odd exception of a change in my lean white meats for the week or the odd stock-up of long-life pantry items (such as canned bean mix, cereals and soy milk/lactose free milk for the boys).

Having my set list of raw ingredients means I have a multitude of meals ready to make quickly and easily without resorting to takeaways every second or third night like I once did! Yes cooking and preparing meals can be time consuming but there are ways around that too! Try chopping up a whole bag of carrots, beans, potatoes, etc at a time and storing what you don't require that night in a well sealed container in the fridge and then you can use the prepared ingredients for 2 or 3 nights in a row! Or cook twice as much as your family will eat and freeze the leftovers to eat at the end of the week when you need a quick and easy go-to meal.

One of the other big tips I have is start simply. Having all the ingredients for a basic salad in your fridge means you've always got a side ready to go for lunch, dinner or simply add your salad stuff to your juicer when it's looking a little tired!! Always keep your staple ingredients on hand like rice, potatoes, pasta, noodles, etc to go alongside your chicken, meat, fish. Buy your meats in larger portions for better prices and freeze in individual portions, thawing out the day before in your fridge so it's ready to go the next day. I've learnt to look at a piece of chicken breast and vegies and instantly I have at least half a dozen dinners I can make from this. Eg: chicken and veg stirfry, curry chicken, chicken and veg soup, steamed chicken with salad, chicken skewers for the bbq, chicken bolognaise.

Don't forget when keeping a plan that your pantry should really be organised as well as possible so you always know what needs replenishing and you use what is actually there for you. Ever done a pantry cleanout and found loads of food sitting up the back that need to be chucked out because you forgot it was there? I think we're all guilty of this but when you organise your pantry efficiently from the start you'll find this happens less and less which eventually means less money going straight in your bin ;)

Below is a picture of my pantry. I sort my pantry so everything that I use daily is at eye level. All my baking ingredients are up high as I don't tend to bake all day every day. I keep the kids snacks in clear containers at their reaching height so they can help themselves to good healthy snack options throughout the day. Almost all my containers are clear and labelled so I never forget what is in them and know when they need topping up when doing a quick check before grocery shopping. My pantry took at least 2 years to look like this. I know that buying all the right containers can be expensive so I made my purchases bit by bit over the years. I'm at a stage where I pretty much have exactly what I need now, hence the reason it's looking so well organised!

I hope some of this has been useful to you guys. Don't forget I love your feedback but you may be best leaving your feedback on my Facebook page as more people will get to see your comments that way and you'll probably find I'll respond to you much quicker that way!


Monday, January 14, 2013

SIMPLE SIDES anyone can make!

I'd thought I'd share a quick post with some SIMPLE SIDES to add to any of your own favourite dishes. Here are a few of my favourite sides that are healthy, nutritious, quick and easy to make! You don't need any fancy gadgets (like my Thermomix), although I do use mine to steam my greens. Use your oven, microwave, Food processor or blender, cooktop or Thermomix (if you're lucky enough to have one).

These sides can be put together with a piece of steak, fish or chicken. Alternatively you can do as I do some nights and whip up a few and serve buffet style at the table for the family to pick and choose as they wish! These options are lower in fat and will fill your tummy for longer than things like wedges, potato bake, creamy coleslaws or any of those other 'quick' side dishes many people opt for. These are also an easy way to increase your vegie count for the day!

STEAMED ASIAN STYLE GREENS


  • Chop your favourite greens, such as Pak Choy, Bok choy, green beans, broccoli, etc
  • Steam your greens using a steamer or cook in the microwave
  • Make up a dressing using Soy sauce and Agave syrup (honey would work too)
  • Stir through the dressing over greens when just cooked, but still retaining some crunch!
  • Sprinkle with sesame seeds and serve whilst hot!
GARLIC ROASTED BABY POTATOES


  • Chop baby potatoes into bite sized pieces and space evenly on a baking paper lined tray
  • Spray potatoes using some Extra Virgin Olive oil spray
  • Mince 1-2 cloves of garlic and sprinkle evenly over the potatoes
  • Sprinkle salt over the potatoes
  • Cook in a preheated oven at high temp (approx 200 deg) for approx 10 mins before turning roughly in the tray. Cook further for approx another 10-15 mins. Test a piece to see if cooked to your liking before removing from oven. Keep a close eye on your oven til you get to know how long and exact temp for your oven!
MINI GARDEN SALAD
  • Punnet of cherry tomatoes, 1 cucumber, half a block of low fat fetta cheese, balsalmic glaze or dressing (recipe here) >>http://angieshealthykitchen.blogspot.com.au/2012/12/preventing-post-christmas-pigouts.html
  • Halve your tomatoes if you wish, dice your cucumber (cut in half lengthways, then those lengths in half again, then across to dice), cut your fetta into tiny cubes
  • Combine the salad in a bowl with a drizzle of your glaze or dressing (enough to your liking)
  • You can also add pitted olives if you like them!
SPECIAL BAKED BEANS

  • Puree 2 tomatoes in your food processor, blender or Thermomix.
  • Add minced garlic, onion or shallots if you wish
  • Cook in your Thermomix or on your cooktop for approx 10 mins on high temp with a little coconut or olive oil
  • Add the tomato mix to a can of baked beans and sprinkle with crumbled low fat fetta cheese or grated cheddar if preferred
  • This serves nicely with some eggs for breakfast, added with chilli/curry paste and potatoes as a quick and easy vegetarian bean curry or goes nicely as a side for any main at dinnertime