Archive | March, 2012

Everything Awesome Oatmeal Cookies

28 Mar

If you give a mouse a cookie, he’s going to ask for a glass of milk…

except the mouse forgot to tell you that he’s vegan.  So he’ll ask for a glass of almond milk instead.

When you give him his glass of almond milk, he’ll probably ask ‘Are these cookies made with butter or eggs?’

To which you can happily reply: ‘No mouse. These cookies are kind to all creatures great and small.  Your cow friends will rejoice as they have no dairy, and your chicken friends will cluck with joy to know they have no eggs.  Even your bee buddies will buzz with bliss as they have no honey.’

The mighty mouse devours his cookie and smiles with glee, then asks ‘May I please have the recipe?’

Everything Awesome Oatmeal Cookies

Everything awesome includes: oats, nuts, seeds, dried fruit and dark chocolate

But nothing nasty like: refined white sugar or flour

They are also suitable for those with special dietary requirements!

These cookies are vegan, gluten free, dairy free, egg free, and Low FODMAP.

Prep Time: 30 minutes             Cooking Time: 10 minutes

Makes 3 dozen cookies

Ingredients

Dry Ingredients

  • ¾ cup raw pecans
  • ¼ cup raw walnuts
  • ¾ cup natural almond meal
  • ¾ cup gluten free flour (such as brown rice, buckwheat, or gluten free oat flour)
  • 1 cup gluten free rolled oats
  • ½ cup coconut sugar
  • ½ tsp salt
  • 1 tsp cinnamon

Wet Ingredients

  • 2 tbsp unsweetened coconut or almond milk
  • 1 tsp natural vanilla paste
  • 3.5 tbsp coconut oil
  • ¼ cup brown rice syrup
  • ¼ cup maple syrup

Add ins

  • 1.25 cups fruit free muesli with nuts & seeds (GF if necessary)
  • ½ cup dairy free chocolate chips
  • ½ cup dried fruit (such as raisins, or dried cranberries)

Method

  1. Preheat oven to 350°F (175°C) and line a baking sheet with baking paper.
  2. Place walnuts and pecans on baking sheet and toast in preheated oven for 8 – 10 minutes, mixing once halfway through.  Remove nuts and let cool.
  3. In a large bowl, sift together the almond meal, flour, coconut sugar, salt and cinnamon.  Set aside.
  4. When nuts have cooled, place them in a food processor with the gluten free rolled oats.  Process until finely ground, about 1 minute.
  5. Add nut/oat mixture to bowl with flour and mix thoroughly to combine.
  6. In another bowl or large measuring cup, mix together the wet ingredients.  If coconut oil is solid, place in microwave for 20 – 30 seconds to melt.
  7. Add wet ingredients to dry and mix to combine.  Once combined fold in gluten free muesli, chocolate chips, and dried fruit.
  8. Cover dough with cling wrap and place in the fridge for 10 – 15 minutes to chill.  While mixture is chilling, line 2 baking sheets with baking paper.
  9. When dough feels cool to touch, remove it from the fridge.  With damp hands, roll about 1 tbsp of dough into a ball, and place on cookie sheet.  Repeat with remaining dough.  Using your fingers, or the back of a spoon, lightly flatten each ball on the cookie sheet.
  10. Bake for 10 minutes in oven at 350°F (175°C).  Remove from oven and let cool on baking sheet for 2 – 3 minutes before transferring to a cooling rack.
  11. Cookies will keep in a sealed container in a cool dry place for one week, or frozen for up to 3 months.  Makes about 3 dozen cookies.

To download a printable version click here: Everything Awesome Oatmeal Cookies

The particular batch I made are wheat free but not 100% gluten free.  I used a bag of the muesli I won in a competition, and the combination of nuts and seeds was sensational!  I baked these cookies on saturday and by sunday evening they had all ‘magically disappeared’.

Coincidence?

I think not.

What’s your favourite kind of muesli or granola? Have you ever tried baking with it?
What awesome food have you eaten or made lately?

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Motivational Monday: Upper Body Blast!

26 Mar

Good Morning and happy Monday!!!!!! I’m so excited…do you know why??? It’s time to get motivated! And what better way to get pumped for the week than with a fat blasting arm toning upper body workout.  Got your tickets to the gun show?

A hot upper body is not only essential for sleeveless shirt season, it also keeps you safe and strong.  This is particularly true for the muscles of your back.  Our activities of daily living drive our bodies in a forward direction.  Activities such as sitting at your computer, driving your car, or watching tv all tend to pull your body forward.  This creates a muscle imbalance which leads to poor posture and even back pain.

The solution? A balanced upper body training program that focuses on strengthening your back, and shoulders, with a little bit of chest and arms.  Strengthening the muscles of the back will help counteract the forward pull of daily activities.  A strong back is essential for good posture too; an easy way to look 5 lbs lighter instantly!

Bad posture = head & neck poking forward, rolled shoulders, and a bulging belly. Not attractive at all!

Good posture = head & neck in alignment with spine, shoulders back, and tummy tight. 5lbs lighter, and exuding confidence!

Fitness is the perfect tool to fight fat and feel better after a long hard day at the office.  But sometimes the last thing you feel like doing is gearing up for the gym.  But I say no gym, no problem.  You can do this entire program from the comfort of your own home.  So no excuses! All you need is a few workout essentials including:

  • Resistance bands – you need at least two: one light/medium strength and one heavy strength.
  • A positive frame of mind, and
  • Somewhere you can anchor the bands (door handle, door frame, etc)

Resistance band workouts are a great way to stay fit while at home or travelling abroad.  You want to choose a band that allows you to tire your muscles within the required amount of repetitions.  If you feel like you could do more than the suggested repetitions, shorten the band, step further away from the anchor point or use a thicker band.  Use the chart below to guide your band selection, but always remember to work within your limits.

This workout incorporates supersets as well as normal working sets.  Supersets are two exercises performed back to back with minimal rest.  This keeps the heart rate high to help burn more calories, but also saves you time; a winning combination!  So without further adieu here’s your upper body blast!

To download a printable guide click here: Upper Body Blast Printout

Yesterday I did this workout and I can tell you my arms were shaking by the end! It’s fast but effective.  Work hard and you’ll be showing off your toned and terrific arms in no time!

In your opinion, which celebrity has the best upper body or arms?
What’s your favourite upper body part to work?

 

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Getting to know me: A to Z

24 Mar

A few weeks ago Janetha from Meals and Moves posted an A to Z survey to help us get to know her a bit better.  And as an added bonus she created a template so we could all play along too.  So who is this gal in the bright red top anyway?  Well let’s find out. Here’s my A to Z:

A is for age: I’m 23 years old, will be 24 this year.  I’m still at uni though. Lot of my classmates are like ‘Oh my goodness I’ll be turning 20 this year…that’s so old!’ which makes me feel even more like a grandma.

B is for breakfast today: I had 1/2 cup of gluten free oats with berries, sultanas, and chopped nuts.  At the end I whisked in 1 whole egg, 1 egg white and 1tsp of sunwarrior vanilla protein.  All topped off with a bit of maple syrup.  It was divine.

C is for currently craving: Something lemony.  There is not a day that goes by that I don’t have something with lemon.  I have it with hot water and fresh ginger, squeezed over a salad, or add some zest to my dinners.  I’m in love with lemons.

D is for dinner tonight: I’m making these hamburgers with corn, salad and some raw veggies.  I make double batches of these patties and freeze them for quick dinners during the week.

E is for favorite type of exercise: My favourite type of exercise is weight training, but I also like walking (I’m not talking about a lazy saunter either…I mean a walk with purpose that makes you huff and puff) and Pilates (I’m actually a qualified instructor…how could I not love it!).

F is for an irrational fear: Bugs! Anything that creeps and crawls just gives me the jitters. I can’t go to bed if I know there is one in my room for fear it might ‘attack’ me in my sleep.  But my dad always rescues the critters and puts them back outside.  He’s pretty awesome like that!

G is for gross food: Brussel sprouts.  I’ve tried to like them, really I have, but I just can’t get over the bitter flavour.  In general, food that grosses me out has more to do with the texture than the actual flavour.  For example, I’m not a fan of oysters due to the slime factor.  I also don’t like mushy things such as mashed potatoes.  It’s weird I know.

H is for hometown: Sunny San Diego, California.  Miss that place!  I lived in pacific beach until I was 14 when we moved to Australia.  My extended family still live in the US and I always look forward to going back for visits. (Fingers crossed it will be sometime this year!)

Back in San Diego for my cousin's wedding. Miss these guys!

I is for something important: Take time out for yourself.  By looking after yourself better, you will be more equipped to take care of others around you.  You are worth your time!

J is for current favorite jam: When I first read this I thought it meant favourite jam as in food (mine is strawberry), but it’s about music (doh!).  So my favourite song of late is In the Air (feat. Angela McCluskey) by Morgan Page, Sultan, Ned Shephard & BT.  I always blast it on my ipod when I’m at the gym.

K is for kids: Not anytime soon.  I love hanging out with other people’s kids, but I’m not sure if I want my own.  Plenty of time so just wait and see.

L is for current location: Sydney, Australia.  We’ve lived in a few different places in Australia, but have ended back where we started.  It really is a special place.

M is for the most recent way you spent money: At officeworks shopping for back to school stationary.  I get all excited when i get to buy new notebooks, binders, and pens.  I like to colour coordinate everything as well.  This year the theme seemed to be purple!

N is for something you need: Pants.  Don’t worry I have some on now, I just need more for the upcoming cold months.  Oh and a new pair of running shoes as well. I have really narrow feet so it’s hard to find a pair that fits well. I might just end up ordering these online.

O is for occupation: Current occupation is a student.  But hopefully in a few years time it will be exercise physiologist, and dietitian.  So I’ll pretty much be graduating in 2000 and never…

P is for pet peeve: People who eat desserts really daintily.  Nibbling away like a mouse on a cupcake is just not acceptable.  You need to mong into that thing to really appreciate all the flavours.

Gracefully unhinging my jaw to enjoy the full flavour of these cupcakes from Magnolia Bakery in NYC

Q is for a quote: I have lots of different quotes that I like, but this is a current favourite.

R is for random fact about you: I have really crappy vision and used to be extremely cross eyed.  I started wearing glasses when I was 18 months old.  You know how mothers tend to keep something like a baby’s first pair of shoes? Well my mom kept my first pair of glasses.  I went through multiple surgeries to try and straighten my vision, and the last one finally worked.  Now people are aware that yes I AM talking to them, not some imaginary person to their left or right.

S is for favorite healthy snack: That’s a hard one!  Lately I’ve been eating more savoury snacks: Hardboiled eggs, raw nuts, or a small piece of my salmon slice.  If I want something sweet I opt for a piece of fruit (bananas are my favourite) or a healthy baked treat (these muffins are to die for!)

T is for favorite treat: I.love.hot.chocolate! I have one every night and find that it really helps me sleep.  It might just be the sugar crash which causes me to nod off, but I’m ok with that.

U is for something that makes you unique: My accent.  It’s really mixed up. Sometimes I sound really American and other times I roll with an Aussie twang.

V is for favorite vegetable: Broccoli!!!!!!!!!!!!! I really love all vegetables though.  But I hold a special place in my heart stomach, for broccoli.

W is for today’s workout: Didn’t do one.  I attribute this to lazziness and lack of sleep.  Tomorrow I start day 1 of phase 3 of Jamie Eason’s LiveFit Trainer.  I can’t believe I’m up to phase 3 already! I actually am quite proud of myself for sticking with it.

X is for X-rays you’ve had: Lots!!! Growing up I was quite accident prone.  It’s not a good thing when staff start to recognise you at the hospital.  Luckily none of my injuries were too serious.  The worst was probably my broken leg.

Y is for yesterday’s highlight: Receiving my copy of Oxygen magazine in the mail (I still subscribe to the US version) and watching the first episode of Jersey Shore season 5.  Watching reality TV is one of life’s greatest guilty pleasures.

Z is for your time zone: GMT + 11 hours.  Living in Australia means I’m a day ahead of all my US buddies.  When I fly back to california I always arrive before I’ve technically even left.

Now it’s your turn! Pick a letter and give me your answer. I’d love to get to know you better too!

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Paleo Peanut Butter Banana Blondies

21 Mar

The other day while perusing the fruit bowl in the kitchen I noticed our bunch of bananas was getting particularly brown.  Not wanting them to go to waste I quickly thought up what I could make.  I was in the mood for something sweet, but didn’t want to labour away making anything too complicated.  I thought about making another batch of my fabulous Paleo Banana Bread, but when I looked in the cupboard I realized I didn’t have any almond meal.  So I put my thinking cap on and what I came up with was nothing short of sensational.  This recipe is paleo, gluten free, dairy free, and can be made sugar free too.  But best of all it takes about 5 minutes to put together; just blend and bake!

Paleo Peanut Butter Banana Blondies

Prep Time: 5 mins Cooking time: 20 – 25 minutes

Serves 12

Ingredients

  • 2 ripe medium bananas
  • ½ cup natural peanut butter or other nut butter of choice
  • 2 tbsp maple syrup or 2 tbsp raisins (for sugar free option)
  • 1 tbsp ground flaxseed
  • 1 whole egg
  • 2 egg whites
  • 1 tbsp cinnamon
  • 1 tsp vanilla extract
  • ½ tsp baking soda
  • ½ tsp baking powder
  • ½ tsp salt

Method

  1. Pre-heat oven to 325°F (165°C).  Grease and line an 8 x 8 inch brownie pan with baking paper.
  2. Combine all ingredients in a blender or food processor and blend until all ingredients are incorporated, about 1 minute.
  3. Pour batter into greased pan and bake in pre-heated oven for 20 – 25 minutes, or until toothpick inserted comes out clean.
  4. Let cool for 10 minutes before cutting.  Will keep refrigerated for up to one week or frozen for up to 3 months.

To download a printable version click here: Paleo Peanut Butter Banana Blondies

Hope you guys enjoy!

What do you do with leftover ripe bananas?
What sugar free goodies have you been enjoying? Link up and share!

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Motivational Monday: The benefits of breathing

19 Mar

Happy Monday Guys! Ready for your weekly dose of motivation?  This post is dedicated to learning how to relax and the benefits of deep breathing.

The world we live in is fast paced.  We are always on the go, sometimes doing ten million things at once.  If you are like me you take on lots of different responsibilities, and don’t want to let yourself or others down.  So you spread yourself paper thin.  You still work out like you know you should, cook those healthy dinners to nourish your body, and catch up on all your work and extra activities.  Not finishing is not an option in your mind because it might just show that you are, heaven forbid, human.

But being ‘human’ is much better than trying to prove that you are a superwoman (or man) who can do it all.  Superpeople who don’t know how to pace themselves can end up exhausted, anxious, and stressed out.  You know why I know that?  Well these past few weeks I’ve tried to be Super Sarah.

Super Sarah is really good at multitasking, planning out her time, and getting things done.

Seems perfect right?

Wrong!

Super Sarah has one fatal flaw: she doesn’t know how to slow down and chill out.  And this became crystal clear on my first meeting with the hypnotherapist.  During our session as she was trying to bring me ‘under’, I found myself becoming very frustrated.  I couldn’t relax!  This time was supposed to be just for me, for healing my body, and my gut, refocusing my energy and recentering my mind.  Yet I felt guilty and that I had to justify the time.

I left the therapy session with a recording to listen to once per day.  The next day as I was trying to zen out, the same frustrations flared up.  All I could think of was ‘When will this be over so I can do xyz?!?!’

And then it hit me.  I had become the master of multi-tasking, but was failing at performing the fundamentals of life.  Fundamentals like breathing, and relaxation.  I no longer knew how to just ‘chill out’.  My days were all ‘go, go, go’ and now I was telling my body ‘Stop! Slow, slow, slow!!!’.  I was expecting my mind to just magically, instantly calm itself down and got upset that it didn’t.  Kind of like telling a formula one car to go from full throttle to reverse; it just doesn’t happen in an instant.

I changed my tactics.  Maybe I was expecting too much from myself too soon.  So I decided to focus on only one thing as the recording played: breathing.

Deep breathing has many health benefits including:

  • Higher oxygen uptake – oxygen is the main substrate needed to break down glucose for metabolism.  More oxygen will therefore help energize our cells.
  • Helps detoxify your body – Deep breathing releases the toxins from the body in two ways: Firstly by exhaling CO2 from the lungs and secondly by stimulating the lymphatic system to pump properly.  The lymph system carries toxins away from our cells and requires muscle contraction, from deep breathing or exercise, in order to pump around the body.
  • Improved mood – Deep breathing releases any built up or negative emotions
  • Induces relaxation – Deep breathing decreases heart rate, reduces muscle tension, and lowers stress hormones in the body

By focusing my energy on this one technique I was able to quiet my body and mind.  And today I want you to do the same.  Take 5 minutes out of your day to sit quietly, close your eyes and just breathe. Block out all the outside noise, release any physical or emotional tension, and be at peace with your thoughts. ‘When you own your breath, nobody can steal your peace’ – Author Unknown.  

What relaxation techniques work for you?
Do you ever feel like you have to justify ‘down time’ for yourself?

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Breakfast for Dinner

17 Mar

Have you ever walked into your kitchen, opened your fridge to look through what’s there and felt completely uninspired?  You’re hungry, you want food, there IS food in the fridge, but nothing really appeals to you? So you walk away and ponder for a few minutes, return to the fridge and have a look again.  Something inside you is hoping that maybe the ingredients on your shelves have changed, or perhaps dinner cooked itself and is just waiting to be reheated.  But no such luck.  So you close the fridge door, walk to the computer, and check Facebook for a few minutes (or hours depending on hunger levels).

Fridge full of food...nothing to eat

Eventually your stomach starts to grumble again, so you get up and go to the kitchen.  You open the fridge door and take a good look around again.  Your mind is going ‘What do I want? What should I make? Not chicken again please!’ But none of the ingredients you have on offer are calling out to you.  Just before you are about to throw in the towel and reach for a bowl of your favourite cereal, you spot the humble brown carton on the bottom shelf of your fridge.  You smile and shout ‘Eureka I’ve got it! It’s breakfast for dinner tonight!’

Breakfast for dinner is one of the great pleasures in life.  One of my fondest childhood dinner meals was French toast. I thought my mom was pretty awesome (and she is!) for letting us having eggy fried bread with maple syrup and fruit for dinner.  It always made my day.  Back then getting away with no veggies was always a plus.  My how times have changed!

When breakfast for dinner is on the menu, the options are endless.  You can make fluffy pancakes, or thin crepes and stuff them with sweet or savoury fillings.  And don’t forget about French toast or waffles either.  But sometimes you want something speedy, with minimal fuss, and that’s when eggs become the superstar!

Happy chickens lay happy eggs... Always choose free range or organic when possible!

A baked frittata, or simply scrambled are some of the fast fresh options that I enjoy.  It’s also a great way to use up leftover bits and pieces you have in the fridge. Toss in some leftover roast potatoes, the sausages you sizzled on the barbeque yesterday, or that bag of spinach you’ve been meaning to use all week.  Like I said, the options are endless!

If you want a quick delicious dinner, have a crack at making my easy Veggie Garden Scramble.  This basic recipe has a zesty little twist that I urge you to try.  If you are in the mood for a slightly more decadent dinner, I’ve included some links to a few other ideas I hope will inspire.  And if none of those appeal to you, then by all means go to the cupboard and make a deluxe bowl of your favourite cereal; the ultimate dinner of champions!

Veggie Garden Scramble

Prep Time: 10 minutes         Cooking Time: 10 minutes

Serves 1 – 2

Ingredients

  • 2 whole eggs (or a mix of whole eggs & egg whites)
  • 1 tbsp non-dairy milk, such as So Delicious Unsweetened Coconut Milk
  • 1 cup chopped vegetables, such as mushrooms, zucchini, or broccoli
  • ½ – 1 cup washed baby spinach leaves
  • Zest of ½ a lemon
  • Salt and pepper to taste
  • Olive oil cooking spray

Method

  1. Spray a non-stick pan with cooking spray and place over a medium high flame.
  2. Add chopped vegetables and sauté for 5 – 8 minutes, until lightly cooked.  Remove from pan and set aside.
  3. In a small bowl whisk together eggs and milk.  Add lemon zest, salt and pepper
  4. Lightly spray pan again and place back on heat.  Add egg mixture to pan and cook for 1 minute before adding sautéed vegetables and baby spinach.  Continue to cook until eggs reach your preferred consistency.
  5. Transfer eggs to plate and serve.

To download a printable version click here: Veggie Garden Scramble

And here are some other delicious breakfast for dinner ideas:

Strawberry Shortcake Stacked Pancakes by Angela from Oh She Glows

(Source)

Baked Coconut Cream French Toast from Leanne at Healthful Pursuit.  (P.S. It’s also Gluten free, Dairy free, Sugar free, and Yeast free!)

(Source)

Or maybe a Cinnamon Fruit Filled Omelet from Ashley at The Edible Perspective

(Source)

Then there are the savoury options! Like this Avocado Breakfast Sandwich by Matt at The Athlete’s Plate

(Source)

And lastly for a more filling option try this Fajita Frittata with Avocado Salsa from Mark’s Daily Apple

(Source)

Now stop staring at your fridge door and get cooking!

Have you ever made breakfast for dinner? What did you make?

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Treatments for IBS: Hypnosis

15 Mar

If you’ve been reading my blog, you may have noticed that I’ve been posting recipes that are Low FODMAP.  But exactly what is this diet and why am I doing it?

Low FODMAP Salmon Slice

Well about 6 years ago I was diagnosed with IBS.  I eliminated a few things from my diet, which seemed to improve my symptoms at first.  But over time the symptoms have gotten progressively worse.  I’ve tried to pinpoint the foods which trigger my symptoms, but sometimes no real pattern emerges.

Last year I saw a gastroenterologist and had an endoscopy/colonoscopy done to rule out anything suspicious.  Everything came back normal.

I’ve also had hydrogen breath tests which show I have fructose malabsorption.  This means that my body doesn’t break down certain carbohydrates properly and causes gas, bloating, cramping, pain, and other ‘fun’ GI symptoms!  So after a confirmed diagnosis of these intolerances, I decided to see a dietitian that specializes in IBS and the Low FODMAP diet.  They explained that the Low FODMAP diet restricts many of the culprit foods that cause IBS symptoms.  You follow a pretty strict eating plan for about 6 – 8 weeks and then slowly ‘test’ different FODMAP foods to figure out your tolerance level.

So far I’ve been following the diet for about 8 weeks with fairly good results.  I noticed the best results in the first few weeks of the diet.  I no longer felt ‘overfull’ all the time because the bloating had decreased, and pain and cramping after eating were also better.  I was so happy with how everything was going.  The diet was like a god-send compared to how I was feeling before.

But lately I’ve found my symptoms are returning despite following the Low FODMAP diet.  And it kind of sucks.  I know IBS isn’t life threatening, but it can really get in the way of living your life at times.

Take this past weekend for example.  It was a gorgeous day and I was planning on heading out for an afternoon of strolling the nearby markets.  I had a pretty basic lunch of leftover chicken with some rice and veggies. Nothing to write home about.  Within 15 minutes I was in agony.  Sharp stabbing pains, and cramps that had me doubled over.  The next day the same thing happened…only like ten times worse.  I decided to lie low, despite really wanting to go out and enjoy the sunshine.  I needed to know that amenities were close by.  Diarrhoea isn’t funny, but it is smart.  Diarrhoea knows EXACTLY how far you are from the nearest bathroom…and it’s like ‘I’ll race ya!’

Sorry, TMI???

I refuse to accept that this is my lot in life.  I know that there are many different treatment options for people who suffer from IBS and I just need to find something that works for me.  And that’s exactly what I’m going to do (because you all know I AM a doer).

I talked over some options with my doctor, but was less than impressed. She mentioned that anti-depressants (which work by raising your pain threshold and changing the rate of GI contractions) and antispasmodics (which lessen cramping) are usually the prescribed treatment options for IBS sufferers with my symptoms.  But to be honest, I don’t want to take medication.  I knew there must be another way.

At my next appointment with the dietitian, I mentioned that my symptoms had returned despite following the low FODMAP diet.  She could tell I was at a loss, but reassured me not to lose hope.  She mentioned that I might like to try hypnotherapy.  She said many clients get great results by combining hypnotherapy treatment with a tailored diet (such as the Low FODMAP diet).  I figured, what the hay, it can’t hurt!

My dietitian sent over a referral and within an hour, Michelle from Mind Matters Hypnotherapy had contacted me to set up an appointment.  I don’t know much about hypnosis, but at this point I’m willing to give anything a try.  The treatment runs for 6 consecutive weeks, and I have my first appointment today!

I’ve also started looking in to other nutritional therapies or alternatives that might help with my symptoms.  I’ve started to take a live probiotic drink every morning, which I hope will help to reset the bacteria in my gut.  I’m still researching other options that might work, and am open to any suggestion you have. I’m hoping 2012 will be the beginning of the end for all these GI issues!

What alternative therapies have you used to treat an ailment?
Any suggestions for my IBS?

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Motivational Monday: Today is your day!

12 Mar

This post is dedicated to my favourite childhood author: Dr. Seuss….

He makes witty and wordy and wonderful rhymes

That you can read one hundred and ten thousand times

(And probably do)

The stories are simple, short, and great fun

But with hidden meaning in every one.

My personal favourite is one you all know

The title is ‘Oh the Places You’ll Go!’

I read it when I felt in deep dark despair

when I thought to myself that life wasn’t fair

…And then I realized something…

I was in the waiting place which would not help me win this race, called life.

But life is too short to put things on hold

Time to get doing, be daring and dashing and bold!

Along the way there might be hiccups and spills,

But I also knew I would pick up new skills.

And that would be worth it

Because today I am living my life

Free from the self-imposed rules and strife

…Which made me realize something…

Life can be simple or life can be grand

But it does not always go according to plan

And that’s ok too

Just ask to yourself…’What would Dr. Seuss do?’

This is what he’d say to you:

“Congratulations!

Today is your day.

You’re off to Great Places!

You’re off and away!

You have brains in your head.

You have feet in your shoes.

You can steer yourself

any direction you choose.

You’re on your own. And you know what you know.

And YOU are the guy who’ll decide where to go.”

What life lessons have your learnt from Dr. Seuss?
Who is your favourite childhood author?

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Weekend Link Love

10 Mar

Hey guys, how is your weekend going? It’s my dad’s birthday today so we will be celebrating in style! I’ve already made a great lemon cake, and we have a special dinner planned as well.

Happy Birthday Dad!

So while I’m celebrating please enjoy these links I’m loving:

1.  Protein treats are everywhere! Check out these Protein Thin Mints by pure2raw. They have lots of different versions so feel free to try out a few and see what you like best!

2. Head over to Meals and Moves for a super cool A to Z survey featuring the one and only Janetha.  She even added a template so you can fill out the survey yourself!

3. Andrea Drugay is fab when it comes to natural health & beauty tips.  My current favourites are Tip #6: Drink Green Juice and Smoothies and Tip#7: Stretch Once an Hour.

4. It seems cauliflower is the new potato.  How about trying Pizza with Cauliflower crust from Supercharged Food or maybe a Paleo Shephard’s Pie with a mashed cauliflower crust from Elena’s Pantry.

5.  Jenny from Peanut Butter and Jenny shared her Do’s and Don’ts of Blogging.  You’ll love this girl, she’s witty, takes some amazing pictures, and has lots of yummy recipes.

6. If you are in the mood to try something new, check out Angela’s posts at Eat, Spin, Run, Repeat. This weeks try something new Tuesday features Peanut Lime Scallops, Happy Kombucha Tea, and a review of Vega Sports reformulated Performance Protein.

7. Sleep. You know it’s important.  It prevents grumpiness, snacking, and the 3pm slump.  This cool infographic shows us we probably don’t get enough zzzz’s

8. St. Patrick’s Day is coming up! Samantha Cangelosi shares some fun facts you may not know.

9. If you love food and holidays, then Foodimentary is a blog you definitely need to check out.  John-Bryan Hopkins brings us the latest national food holidays, and daily food history.  This week highlighted some of my favourites: National Cereal Day and National Peanut Cluster Day (you can buy the BEST ones here).

10. the Berry. It’s pretty much a time wasting machine. But I love looking at their photos and they have lots of good content for pinning (you can follow me on pinterest here).  Just be careful…you might get sucked into the bermuda triangle of productivity.

What links are you loving lately?
Any plans for the weekend?

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Low FODMAP Lunches & Simple Salmon Slice

8 Mar

‘Back to school… back to school to prove to Dad that I’m not a fool!!!

….I got my lunch packed up, my boots tied tight, I hope I don’t get in a fight,

Oh, back to school…back to school….’

I’m currently in the midst of my first week back at university.  I study exercise and sports science and have just entered my second year of the degree.  The first week back at school is always a buzz.  While the early mornings are a bit of a shock (my first lecture on Monday was at 8am), I’m excited to see my friends and hit the ridiculously expensive books again.

Our campus is dedicated to health science disciplines only so it’s quite small, but has all the basics we need: Bookshop, Gym, Library, Computer Lab, and of course the ‘Food Court’.  I call it a ‘Food Court’ because it really is only one venue with 3 different options: Sandwich, Hot lunch option, or Salad.  Because of my dietary restrictions, I’m pretty much limited to the salad option if I wanted to buy my lunch.  So instead I pack my lunch.

By packing my lunch I avoid lines at the food court, save money, and get a lot more variety in my diet! But it also means being prepared at the beginning of the week with lots of ready-made items in the fridge.  I usually dedicate Sunday to food prep and meal planning.  My mom and I sit down and plan out dinners for the week, which gives me an idea of what leftovers I can take for lunch the next day.  On top of that I also prepare some basic staples, so I can pack everything up with minimal effort when I’m in a rush (which is most days).  Here is a basic rundown of what I prepare for Low FODMAP lunches:

One of my favourite new recipes is the simple salmon slice.  This delicious slice is dairy free, gluten free, and of course Low FODMAP.  It is full of protein from the salmon and eggs, but also has lots of fibre from the grated vegetables.  The beauty of this recipe is you can easily change up the ingredients depending on what you have in the fridge.  I’ve included the basic recipe below along with some suggestions for variations and options for vegetarians.

Simple Salmon Slice

Prep Time: 15 mins      Cooking Time: 25 – 30 mins

Makes 9 slices

Ingredients

  • 250g sweet potato, grated
  • 1 large carrot, grated
  • 1 medium zucchini, grated
  • 1 stalk celery, finely chopped
  • ½ cup coriander, roughly chopped
  • 1 bunch chives OR 5 spring onions (green part only), roughly chopped
  • 1 lemon, zested
  • 2 tbsp lemon juice
  • 1 tbsp ground flaxseed
  • 3 eggs
  • 415g can pink salmon, in spring water, drained
  • Sea salt and fresh cracked pepper

Method

  1. Preheat oven to 180°C (355°F).  Grease and line a 20cm square cake tin with baking paper.
  2. Squeeze excess water out of grated sweet potato, carrot, and zucchini and transfer to a large mixing bowl.  Add celery, chopped coriander, chives or spring onions, lemon zest, lemon juice and ground flaxseed.  Mix together thoroughly.
  3. In another bowl, roughly mash salmon with a fork. The salmon bones are a great source of calcium so leave them in, but be sure to crush them up.
  4. Transfer mashed salmon to vegetable mixture and mix thoroughly.
  5. Crack eggs into a measuring cup and season with salt and pepper.  Whisk eggs to break up yolks, then add to salmon vegetable mixture.  Mix everything together well.
  6. Press mixture into prepared cake tin.  Use the back of a wooden spoon or spatula to smooth the top of the slice.
  7. Bake in preheated oven for 25 – 30 minutes, or until golden and firm.
  8. Let cool in pan for 5 minutes before carefully turning out.  Cut into pieces and serve immediately, or pack away and refrigerate for later.  Slice can also be individually wrapped and frozen for up to 3 months.

Simple lunch idea: 2 salmon slices, salad, fruit, and raw almonds

Nutrients per serve (1/9th of the recipe): Calories: 102, Total Fat: 3.9g, Total Carb: 7g, Sugars: 2.8g, Dietary Fibre: 1.3g, Protein: 9.8g 

Variations

Vegetarian Options

  • Full of Beans: Replace salmon with a can of Four Bean mix(or other legumes, such as chickpeas), drained and roughly mashed.  You may need to reduce the eggs to 2.
  • Tempting Tempeh Slice: Replace salmon with 300g grated tempeh.  Replace the lemon zest and juice with 1 tbsp sweet or hot chilli sauce (or finely chopped chilli to reduce sugar), 1 tbsp reduced salt tamari and 1 tbsp grated ginger.  You may need to reduce the eggs to 2 (add another if mixture appears too dry).

Other Variations

  • Tuna & Sweet Corn. Replace salmon with 415g can of tuna in spring water, drained.  Omit sweet potato and add 1 cup canned corn kernels and ½ cup mashed potato.
  • Chicken Fajita Slice. Replace salmon with 2 cups cooked shredded chicken.  Replace sweet potato, carrot and zucchini with 1 cup cooked brown rice, 1 chopped red and green capsicum.  Replace lemon juice and zest for lime juice and zest.  Add ½ tsp ground cumin, ¼ tsp chilli powder, and ¼ tsp smoked paprika.  Serve with salsa.

 To download a printable version of the recipe click here: Simple Salmon Slice

What are your lunchbox essentials?
Do you prefer hot or cold lunches?

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