I’m a firm believer that life should be delicious.  And with summer here it certainly is!  Colourful fruits and crisp fresh vegetables abound just waiting to adorn our plates.  One of my summertime favourites is berries, especially fresh blueberries; but I don’t discriminate. If I can get my hands on strawberries or raspberries at a reasonable price I put them in pretty much everything! I know the season won’t last for long so I make the most of them while I can.

Which brings me to this recipe…

Blueberries are the hero of this wholesome snack, which also includes the protein power of almond meal.  Topping the batter off with cinnamon scented pecans adds a great crunch to a treat that does not disappoint.  Even better still is knowing that these little beauties are also good for you! They are gluten, grain and dairy free and are suitable for those following a low FODMAP diet.

So get your baking pans out a whip up a batch for easy breakfasts on the run or a yummy snack.

Blueberry Muffins with Pecan Crumble

Instructions:

1. Preheat oven to 175°C (350°F).
2. Prepare crumble topping: Place  ingredients in a small bowl. Use your fingers to rub the coconut oil or butter in with the other ingredients until well combined. Set aside.
3. Prepare muffins: Combine almond meal, cinnamon, baking powder, baking soda and salt in a medium bowl and set aside.
4. In a food processor, combine sweet potato, maple syrup, tofu, almond butter, vanilla and egg yolks. Purée until combined and smooth.
5. Gradually mix wet ingredients into dry ingredients, until just combined; do not over-mix.
6. In a separate dry bowl, whisk egg whites until stiff peaks form. Then, using a rubber spatula, gently fold egg whites into batter.  Add blueberries and stir to combine
7. Prepare muffin tin with liners.  Divide batter evenly between 12 muffin liners.
8. Distribute crumble topping evenly among muffins and lightly press into batter.
9. Bake in preheated oven for approximately 20 – 25 minutes.
10. Cool completely before serving
11. Leftovers may be kept refrigerated in a resealable container for up to 2 days or frozen for up to 2 months.

For a printable version click here: Blueberry Muffins with Pecan Crumble

If you make these, send me a pic and let me know your thoughts!

-Sarah xox

What is your favourite summer fruit or vegetable?

I have a confession to make: I like being busy.  Like busy busy.

I came to this realisation over the holidays when I ran out of things to busy my life with.  The house was clean, I’d been to the gym, and friends were away.  It was just me, myself and I.  I had no flipping idea of how to just ‘be’ because I really just ‘do’ too much.

The concept of just sitting down and doing nothing felt obscure to me. As much as I wanted to chill out I couldn’t.  Finally faced with a day of peace and quiet, I found my head filled with thoughts.

If only there were an off switch!

Slightly frustrated I decided that maybe a more active approach to relaxation was in order. Sounds like an oxymoron right? Anywho, I decided to try something I used to do during times of stress which I find quite useful: one minute meditation.  It’s as simple as closing your eyes and focusing on your breathing.  If thoughts appear, just let them float by like clouds passing in the sky and then return your awareness to your breath.

I enjoy listening to this piano music as I breathe, but do what works best for you

I find this one minute is enough to transition me into a calm headspace so I can just ‘be’.

What relaxation techniques do you find useful?

like peanut butter and jelly sandwiches

or french toast for breakfast

or just fresh with a schmear of butter.

Unfortunately bread to a disliking to me many years ago and I had to say farewell to my dear wheat filled friend.  In an effort to improve my tummy troubles I went gluten free.  At first I was excited about the prospect of the new diet because it meant trying out new foods and products.  I’m a girl that enjoys perusing the shops, and the health food store is no different.  So I happily loaded up my basket gluten free goods.

I remember my first experience with that gluten free ‘bread’ I purchased.  Let’s just leave it at this: it kinda sucked.  Like kinda really sucked.

Since that day I’ve been searching for a gluten free bread that is both delicious and nutritious to help satisfy those carby cravings of mine.  And I think I’ve finally found a winner.

This bread just happened and it’s amazing! It’s healthy, it’s hearty, and it’s absolutely delicious.  But more than that it’s good for you too.  Many store bought gluten free breads are made with refined white starches (high G.I.), and contain different gums and funky additives to achieve a ‘normal bread’ consistency.  Not necessarily the best for your health, especially if you are watching your blood sugar levels.

So I made it my mission to find a recipe and bake my own bread.  The recipe I adapted below has no refined starches or gums, is high in protein and fibre, and is low G.I. as well.  But more importantly it tastes great, and has a lovely soft texture.  I suggest slicing it on the day you make it and storing it in the freezer to preserve it’s freshness.

Healthy Wholegrain Gluten Free Bread

Makes one 9-inch loaf

Ingredients

• 1 package rapid dry yeast (2.5 tsp)
• 1/2 cup luke warm water
• 1 tbsp honey (I used Kangaroo Island Organic Honey. Seriously good stuff)
• 3/4 cup brown rice flour
• 3/4 cup blanched almond meal/flour
• 1/2 cup millet flour
• 1/4 cup buckwheat flour
• 1/4 cup quinoa flour
• 2 tbsp brazil nut protein powder*
• 1 tbsp ground flaxseed
• 1 tsp fine sea salt
• 2 tbsp (40ml) olive oil
• 2 whole eggs + 2 egg whites (free range/organic if possible)
• 1/3 to 1/2 cup warm water
• 1/4 cup quinoa flakes

Directions

1. Line a 9-inch baking pan with baking paper and set aside.  Warm your oven for 5 – 10 minutes on low, then switch off.
2. Place 1/2 cup warm water and honey in a large measuring jug. Stir to dissolve honey then sprinkle over yeast and mix to combine.  Cover jug with tea towel and set aside to let the yeast proof.
3. In a large mixing bowl combine all the flours, protein powder, flaxseed and sea salt.  Mix the ingredients with a whisk.
4. In another bowl beat together the eggs, egg whites and olive oil.
5. Using a spatula or wooden spoon, fold the egg mixture through the flour.  Add luke warm water a few tablespoons at a time until you achieve a thick smooth batter.
6. Spoon batter into prepared baking pan and smooth the top.  Sprinkle the top with quinoa flakes and place in warm oven to rise for 50 minutes
7. After 50 minutes, turn the oven on to 180° Celcius (350° Fahrenheit) and bake for 50 to 55 minutes.  The loaf should look golden brown when done.
8. Turn out bread and cool on a wire rack.  Slice and enjoy as desired.

*You can use the following in place of the brazil nut powder: 2 tbsp coconut flour, brown rice protein or pea protein.  Changing the ingredients will affect the finished product.

Before baking

The finished product

Good gluten free bread is a blessing and I’m definitely one content carbivore right now.  Did somebody say PB&J??? Coming right up

What’s your favourite way to eat bread? (Favourite topping, meal, sandwich, etc)

Happy New Year Diva Readers!!! My oh my it’s been a while since I’ve written to you, and I do apologise for my hiatus, but I’m happy to be back writing again.

2012 was a huge rollercoaster for me. There were highs, lows, and many a lesson learnt.  I started out last year with grand intentions about different aspects of my life, set specific goals, and really worked hard towards achieving them.  Some goals were a complete success, others….not so much.  But all in all 2012 was a great year, and the world didn’t end as the Mayans predicted which means…Hello 2013!

This new year brings with it a new outlook.  A fresh start in which many people make resolutions about their health or fitness.  And of course there are plenty of books, weight loss pills, and fad diets promising results which pray on these innocent people.  The fundamental flaw is not the products, the flaw is us.  They make us believe that we NEED something or someone to fix our problem, when in fact the truth is we are the only ones who can control our destiny.

This was the biggest lesson I learnt in 2012.  I must confess that for years I have been a ‘serial searcher’.  Always looking for something external to help me solve a problem or reach my goal.  I had lost faith in my own abilities; I had lost belief in myself that I ,indeed, could do anything.  I had to face the harsh reality that I was in charge of making things happen.  But why had it taken me so long to accept it?

FEAR.

It all boils down to fear.  

I realised that in order to reach my goals I’d have to do lots of scary stuff all the time.  I knew it was going to be hard and uncomfortable but I needed my self belief back and this was the only way.  In psychology they call this ‘radical acceptance’.  Knowing it’s going to be hard, not wanting to do it, but managing to do it anyway.  You face your fear and realise the world doesn’t end, and so your confidence slowly starts to grow.

It’s kind of like jumping off a tall cliff into the ocean.  You stand at the edge deathly terrified, but you muster up the courage to jump.  You fly through the air towards the ocean with a mixture of emotion; exhilarated yet anxious.  Then finally you hit the calm beautiful deep water, and realise you did it and you are alive.  Each time you jump off the cliff into the ocean, your fear gets a little less as your confidence grows a little more.

And maybe that’s why change is so hard.  It’s scary. It’s unknown.  It’s easier to stay with the status quo.  But change IS possible.  You just need to believe that it is.  You need to believe in you!

Once you believe in yourself anything is possible.

“Face your fear. Do it anyway. Leap even before you think you’ve grown the wings to fly. Dare to dream. Take turtle steps towards your vision. You got this.” -Lindsey Lewis

Wishing you all the best for 2013.

-Sarah xo

Ah the holidays! Tis the season to be joyful and generous towards others, but also to ourselves.  The fun of shopping for presents and seeing the receiver light up when they open their gift is priceless.  It just feels good to give, and makes us feel happy!

Well what if I told you could bottle that feeling every day, and all without having to spend a dime?

I give you the gift of gratitude.  So often we dwell on the bad things that happen in our daily lives, and tend to forget about all the good!  But cherishing the little things in life and expressing gratitude can help you feel happier, healthier and more fulfilled. It doesn’t have to be anything grand either.  It could be as simple as something that made you smile, something yummy you ate, or chatting to a friend on the phone.

Taking a few minutes at the end of the day to express gratitude is a simple action and the benefits are scientifically proven!  People who tried it every night for just one week were happier and less depressed one month, three months and six months later. Just follow the simple formula below and instantly reap the rewards of a happier, healthier life.

How to bring gratitude into your life:

• Every night before you go to bed, deliberately meditate on all the good things that happened in your day (try and think of at least 3 if you can)
• Write the thoughts down in a journal, post some pictures, tweet about it, or just make a note in your phone
• At the end of a few weeks look back over everything you’ve written.  How does it feel when you look at all these good things? Do you notice any themes?
• Keep it up! Try making a habit of expressing gratitude as often as possible.  Put a reminder in your phone to prompt you once a week or so.  After a while you’ll find that you naturally start to appreciate the good things more as they happen.

For the month of December, I’ve challenged myself to express gratitude every day, and I urge you to join me!!!  I’ll be sharing my gratitude thoughts with you today, and you can stay up to date by following me on facebook. 

Today I’m thankful for:

1. Herbal tea – lemon balm and honey is my current favourite!
2. Reality tv shows – it’s my guilty pleasure I’m not gonna lie
3. This song from Twilight – it is just so beautiful and soothing
4. This poem by Scott Abel on why it’s so important to enjoy holiday food and drinks without the guilt

What are you grateful for today?

Over the years my culinary skills have developed quite a bit through experimentation and the guidance of my beautiful mother.  We all know that mom’s know best, and this is especially true when it comes to baking.  Some of my fondest childhood memories involve my mom, grandma and I in the kitchen making treats.  More specifically brownies.  It was love at first bite with all that ooey gooey chocolately goodness.

Nothing can put a smile on your face quite like milk and a brownie.

Except if you have food intolerances…

But I’m here to save the day!!!! These brownies are free from gluten, grains, dairy and soy.  There are no funky gums or a million different flours. Just simple ingredients that make for happy tummies and taste buds.

Sweet Potato Cinnamon Brownies

(Gluten free, Grain free, Dairy free, Soy Free, Low FODMAP)

Serves 12

Ingredients:

• 1 cup blanched almond meal
• 1/2 cup unsweetened cocoa powder
• 1/2 tbsp cinnamon, ground
• 1 tsp baking powder
• 1/4 tsp sea salt
• 1 cup cooked sweet potato*
• 1/2 cup maple syrup
• 2 tbsp olive oil
• 1 tbsp almond butter
• 1 tsp pure vanilla extract
• 1 egg yolk
• 6 egg whites
• Olive oil cooking spray

Instructions:

1. Preheat oven to 175°C (350°F).
2. Prepare brownies: Combine almond meal, cocoa powder, cinnamon, baking powder and salt in a medium bowl and set aside. In a food processor, combine sweet potato, maple syrup, oil, vanilla and egg yolk. Purée until combined and smooth.
3. Gradually mix wet ingredients into dry ingredients, until just combined; do not over-mix.
4. In a separate dry bowl, whisk egg whites until stiff peaks form. Then, using a rubber spatula, gently fold egg whites into batter.
5. Lightly spray sides of baking pan (9 x 9 x 2-inch) with cooking spray.  Pour batter into pan and place into oven. Bake for about 16 to 18 minutes or until a toothpick inserted into the center comes out clean. Remove pan from oven and allow brownies to cool to room temperature, about 30 minutes.
6. Loosen brownie and turn slab out onto a cutting board or platter. Cut into 12 pieces and serve when cool.
7. Leftovers may be kept refrigerated in a resealable container for up to 2 days.

*Note: I used a 275g raw sweet potato and cooked it in the microwave to get approximately one cup of cooked flesh.  A medium/largish sweet potato should be fine, just measure the cooked flesh to ensure you have enough.

Nutrition (1/12th recipe): Calories: 149, Total fat: 8g, Sat. fat: 1.1g, Total carb: 16.9g, fibre: 3g, sugars: 9.9g, Protein: 5.2g

Being gluten or dairy free doesn’t mean you should miss out! These brownies are dense, fudgey and totally delicious.  So make a batch, and indulge because…

Nothing can make you smile quite like a glass of almond milk and a gluten free brownie.

Do you enjoy ‘kitchen therapy?’  What’s your favourite thing to bake or cook?

This is another tricky one, so let’s look at the facts.  Exercising first thing in the morning, in a fasted state will mean that your body uses a greater percent of fat for energy (as opposed to carbohydrate).  Sounds like a winner, right?  Well yes and no. Let me explain…

Our bodies are complex machines and the type of energy we use for exercise (fat, carbs, and even a bit of protein) depends on a huge number of factors, such as intensity, duration, level of fitness, and general diet.  In general we tend to use fat for fuel during lower intensity exercise and shift towards burning carbs as intensity increases.  But what we burn during exercise is of little importance really!  If fat loss is the goal, it is more important to think about the total amount of energy we burn, not just during the one hour of exercise, but after as well!

So what is the best way to do this then?  Well I’m not going to suggest that there is one right answer, but I’ll give you a few different strategies:

• If you are strapped for time, HIIT (high-intensity interval training) is a great way to zap fat.  Compared to steady-state exercise, studies have shown that HIIT results in a greater reduction in fat mass and total body mass.  You can learn more about the benefits in this article by Charles Poliquin.
• Eat a light meal before exercise (check out some of my recipes for ideas).  Having some fuel in your system will let you exercise longer and harder, meaning you burn more calories.  It also prevents protein breakdown (occurs at a much greater rate during fasted exercise) which is particularly important for those wanting to maximise muscle mass.
• Incorporate resistance training into your exercise routine.  Muscle is an active tissue and needs more energy to function compared to fat.  Having more muscle means you burn greater amounts of energy, even at rest!

Bottom line here is that nothing beats a healthy lifestyle.  The media can give a very one sided story about the latest diet,  or fitness fad, so it’s important to be a detective and learn the facts.  You’ll soon realise that no quick-fix translates into long-term health.  Keep it simple: be active, eat healthy, and enjoy a long and prosperous life!

What fitness or diet fads have you tried?

Want me to dispel some other myths or facts? Let me know your nagging fitness, nutrition or lifestyle questions!!!

This statement was voiced by three professors from the University of California San Francisco earlier this year.  Professors Robert Lustig, Laura Schmidt and Claire Brindis believe sugar consumption should be controlled in the same fashion as tobacco and alcohol.  They stated sugar as a main factor in the global obesity epidemic, and other lifestyle-related diseases including heart disease and diabetes.

But should sugar be blamed for all our health woes?

Let’s look at some facts: An excess intake of refined sugars has been linked to weight gain.  One particular culprit is high fructose corn syrup (HFCS) present in many sodas and packaged foods.  A Princeton University study found that rats who consumed HFCS showed greater weight gain and abdominal obesity compared to rats fed normal table sugar (sucrose).  The rats eating HFCS also showed increased levels of circulating triglycerides.  So what exactly does this mean?  Miriam Bocarsly, a princeton graduate, states that “In humans, these same characteristics are known risk factors for high blood pressure, coronary artery disease, cancer and diabetes” (source).

The bottom line: I believe any nutrient eaten in excess is bad for our health.  Blaming and banning sugar will not solve the problem.  Just listen to what your mother told you: everything in moderation.  Learn to read nutrition panels and aim to minimise added sugars in your diet.  Instead opt for wholesome foods, like fruit, to satisfy your sweet tooth.  Fruits like apples, pears, berries and bananas are low GI, contain lots of vitamins and minerals as well as a healthy dose of fibre.  And if you’re craving something slightly more decadent, then reach for some good quality dark chocolate or a homemade sweet treat.

What healthy treats do you enjoy?

Coming up in part 3: exercise for fat loss.  Is morning cardio on an empty stomach best?  Learn what works. 

But do they really work? And what is best for you and your goals?

Well that depends really! Everyone is different and what works for one person may not work for another.  However, the one thing we should all practice is common sense.  And the best way to do that is dispel the myths from the facts!  Let’s take a look at a few fitness, food and wellbeing problems to see where fact or fallacy lie.

Fact or fiction: A high-protein, low-carb diet is best for weight loss?

The facts: Ok let me explain.  The properties of protein make it extremely satiating, which may cause us to eat less.  Eating less leads to an overall energy deficit which results in weight loss.  Also, restricting carbohydrates does lead to weight loss, but most of this is water loss.  Your body’s preferred energy source is carbohydrate, so reduced intake will cause your body to rely on its glycogen stores in the liver and muscle.  The liver and muscle store approximately 100g and 400g of glycogen respectively.  A low intake of carbohydrates in the diet will cause your body to mobilize these stores from the liver and muscle to be used by cells for energy.  Two grams of water are mobilized with every gram of glycogen leading to an initial weight loss of approximately 1kg.

And then there are the ketones bodies.  What the heck is a ketone you say? Well once your body has run out of glycogen and you aren’t feeding it more (low carbs remember), it must rely on other forms of nutrients for fuel.  So we start to breakdown our fat stores, producing ketone bodies as a by-product.  These ketone bodies are then filtered by the kidneys and cause an increased water loss (read here to understand how).

Because this loss can occur quite quickly, most people feel the diet is a miracle, but really its just plain chemistry at work.

The fiction: Any diet that lowers your overall energy intake will cause weight loss, so there is nothing special about this diet.  In fact it can be quite hard to maintain because of some of the side effects such as headaches, poor concentration, mood swings and tiredness.  There is also a lack of fibre which can lead to constipation.

Bottom line: Rapid weight loss does initially occur, but it is rarely maintained as most of it is water.  Once you start consuming carbohydrates again the weight will come back on.  Your best bet is to consume a balanced diet with moderate protein, carbohydrates, and healthy fats.  Reducing your overall energy intake through smaller portion sizes, and increasing your exercise is best for long term sustainable weight loss.  The key is making a change in lifestyle and avoiding the diet mentality altogether.

What’s your best nutrition tip for maintaining a healthy lifestyle?

Coming up in part 2: the facts on sugar. Is it really as harmful as tobacco and alcohol? Stayed tuned to find out!