Month: May 2016

Creamy Avocado Dressing

Who doesn’t like a good creamy dressing? This one will certainly hit the spot. Can be used as a substitute for mayonnaise, especially if eggs are a problem. It also contains wonderful ‘good’ fats, with the use of avocado and Extra Virgin Olive Oil. Contrary to previous popular belief, not all fats are the same, nor are they all classified as bad. Fat is a major source of energy and helps your body absorb nutrients from foods. Avocados contain naturally good fats; in fact over 75% of the fat in avocados is good fat with 3g coming from monounsaturated fat (MUFA) and 0.5g from polyunsaturated fat per 1-oz serving. Extra virgin olive oil is fairly nutritious.; It contains modest amounts of Vitamins E and K and plenty of beneficial fatty acids. This is the nutrient content of 100 grams of olive oil (1): Saturated Fat: 13.8%. Monounsaturated Fat: 73% (most of it the 18 carbon long oleic acid ). Omega-6: 9.7%. Omega-3: 0.76%. Vitamin E: 72% of the RDA. Vitamin K: 75% of the RDA. …

Health Coaching

Are you someone who is rushing, rushing? A women, who is trying to be all for everyone, at the expense of themselves? When was the last time you talked with someone about your health and received the personal attention you deserve? It’s rare for anyone to get an hour to work on their nutrition, health concerns and goals with a trained professional. As a Integrative Health coach, I create a supportive environment that will enable you to achieve all of your health goals. I work with women who are rushed, over stressed, energy, mood, digestive, weight and skin issues. I explore the integral part of how our current  modern lifestyle, wears down your own health and how to get your spark back! I also work with clients, who are finding their healthy way, with recently diagnosed allergies or intolerances, in particular, gluten. I truly believe that diet alone is not the only factor in living a happy, healthy life. My bio individual approach to health is to incorporate food and lifestyle changes that will enable you, to be the best version of …

Free Printable Healthy Food Swap Chart

Do you often get confused by what is healthy or not? Every time you open the newspaper or switch on the TV, some ‘health professional’ is making new  health claims or new scientific research has been released about how, what and when we should eat.  Never before has there been so much conflicting advice and guidelines. I have dedicated my life to health and nutrition and I get overwhelmed  and frustrated sometimes! So what is my advice? Start tuning into your body. It is sending you messages all the time, but we have stop listening. Just Eat Real Food- JERF! If your grandmother doesn’t recognise the ingredients, then neither will your body. When you start doing the above 2 principles, you will slowly tune into what your body needs, responds to and works for you and your life. It is not easy blocking out to all the noise out there about diet and nutrition but if you follow the basic principles above it will start you on the right track. In the below FREE resource, I have for you …

Pumpkin and Moroccan Spiced Soup

I watched Master Chef on Sunday night and the lovely, Nigella Lawson was the guest Judge for the evening. It was the mystery box and in it was a lovely selection of ingredients that the competitors had to use to create a heart warming dish. Amongst the ingredients were, Pumpkin, Ginger, Cumin and more. It got me thinking about lots of dishes I could make but on Monday, it was Pumpkin soup, using some of the mystery box ingredients that I made. Not quite Master Chef standard in looks but big on flavour and bang on nourishment! There are so many pumpkin soup recipes and we all have our favourite ones. So why do we need another one? Because…we can! Pumpkin soup is one of those soups that even the most harden pumpkin haters like and it is creamy, warming and fills you up, which in winter is something we all look for. I have added extra vegetables, which I usually always do, so a great way to pimp up your vegetables intake, especially with fussy one. They won’t even …

How far I have come!

Last week I had a big AHA moment. One that was not earth shattering but powerful for me all the same. You see, as a health coach one of the things I am constantly encouraging in my clients is to look back and acknowledge personal growth, as we are all so busy that sometimes we fail to reflect and see just how far we have come. We go through life experiences, are always learning and hopefully growing and over the last five or so years, I have been on a very steep  growing curve. I have mentioned before about my health issues, so I won’t bore you with them today, but suffice to say, much changed around my diet, which  was essential but the one I wasn’t expecting to do but had the most impact, was the changes around my lifestyle and the personal growth that came with this. The thing that came apparent to me last week and gave me my AHA moment was how more flexible I have become. When I say flexible, I’m not talking about  bending …

Do you stuggle to set boundries?

How often do you find yourself drowning in responsibilities and yet, you get ask to do something, like; another commitment or project at work and you say YES? Or sign your kids up to another activity even though you are struggling to schedule the ones they are already enrolled in into the diary? Perhaps you are someone who really struggles to say No to anyone, but inside your body and mind is screaming “STOP…NO MORE!” It is overwhelming. I know, I use to do this all the time…”YES, I can do that!” ” Sure, I’ll find the time” “if they can do it, surely I can too?”…you know how it goes? Meanwhile, I would struggle to get anything I needed to get done, often in the end feeling resentful, then  I would push myself,  above and beyond, then wonder why my health would deteriorate and I would drag myself out of bed feeling exhausted and drained. We often put unnecessary pressure on ourselves to do more, achieve more, be more! you can read more about the pressure of …

Chicken, Sweet Corn and Noodle Soup…with hidden veg!

The last few days I have felt on the edge of a niggly cold. So one of the first things I always do, when that feeling hits it cook up a big pot of chicken and vegetable soup. This one, I added lots of vegetables, but blitzed it up, not to disguise them, as my family love their vegetables but to create a more creamy texture. But If you have kids who turn their noses up at anything that resembles a vegetable, then this soup would work for you. With any soup, the stock is always the essential ingredient. I often have my slow cooker on, loaded up with chicken bones, bubbling away for hours. Then I store it in containers, placed in the freezer, ready to be used for soups, braises or any sauces and dishes that needs flavouring. Why do I make my own and not from a packet? I know we are all so busy these days and its often easier to grab a packet, but if there is one thing I never skimp on, its …

Mushroom and Kale Omelette

As Autumn is now upon us in Australia, we now start to see our produce in our stores and gardens change. I went to one of my favourite markets the other day and they had this lovely selection of mushrooms. Swiss brown, shitake, oyster and good old field mushrooms. I couldn’t resist, so bought a few different varieties and have been cooking with them the last few days. One was a simple garlic, mushroom and cream pasta dish. So simple and very delish. I love the earthiness of mushrooms and like all produce, when in season, they are tasting at their best. Have you ever cook mushrooms outside of the normal growing season? Quite bland and tasteless! This simple dish can be cooked up for a breakfast, lunch or lazy dinner if you like.  Very few ingredients and takes such little time. Different varieties of mushrooms offer different nutritional benefits, Vitamin D being one of them but many varieties contain selenium. Oyster mushrooms contain iron ,crimini and portabello contain antioxidants in the same amount as capsicum. Most contain a good …