Starting to feel the chill? Winter Food Swapsies to keep you Warm + Nourished

Brrr the cooler weather is indeed on it's way from everything I'm hearing and reading about Sydney, Melbourne, and the Sunny Coast at least. And Cairns being so far north doesn't really get too cold, but we do get a cool change every now and then and the good ol' Summer fruits don't always feel as enticing.

I've come up with a few suggestions we can all make when it comes to meal times, so we still choose to eat healthy nutritious foods, but also bring heat into our bodies when it's cold outside, preventing depletion of precious energy. Buon appetit!

BREAKFAST

Swap: Fruit smoothies to porridge

I love a thick fruit smoothie at the best of times, but putting my body through an icy cold slushie when I’m cold just doesn’t make sense. Save your smoothies for the afternoon if you can’t live without them, or make them with warm milk or water instead. In the mornings, try starting your day with a warm bowl of porridge made with quinoa, oats, brown rice or amaranth and either oat milk, almond milk, rice, quinoa or coconut milk. Topped with a few nuts or berries, some chia seeds or LSA, a sprinkle of coconut sugar, or a small dollop of yoghurt, you’ll be set and ready to go. 

Porridge is full of fibre which keeps us satiated and regular – double whammy – and it’s the fibre that also helps with reducing cholesterol and heart disease. A good brekkie like this helps stabilize blood sugar levels and prevents that mindless snacking mid-morning. Eggs and sautéed green veggies are also a great winter start to your day.

LUNCH

Swap: Salad to stews

 
We need fire in our bellies to digest foods, and if it’s cold outside and we’re putting cold foods inside, we need heat somewhere to balance things out and to help with digestion. But really, who wants a salad in the middle of winter? Not me. Warming foods like stews and soups are the perfect alternative, keeping us nourished, full, whilst still being uber healthy. Also loaded up with nutrition, antioxidants, good fats, protein, carbohydrates, minerals and vitamins if home made and not store bought. Soups are also super hydrating, great for the waistline, and the ginger/garlic/onion combo we all love to begin cooking with boosts our immune system, warding off any potential nasties that often come with the chilly season.

SNACKS

Swap: Fresh fruit to stewed fruit

We still want to get a piece or two of fruit in each day and this is a perfect way to do so. Stewing fruit the night before work or college is super quick and easy (as is doing so at brekkie time if you can) and popping it into a container to run out the door with. An added bonus with stewed fruit is of course the antioxidant-rich spices we throw in – think digestion helping and warming ginger, blood-sugar regulating cinnamon, or mood boosting vanilla. Yum! Additionally, munch on nuts and seeds, some raw choccie bits, home made crackers, or a small serving of soup.

DINNER

Swap: Grilled veggies to roast veggies

Less nutrients are lost in roasting in comparison to grilling, but on top of this, they retain their warmth much longer which is exactly what we want when we’re freezing cold in the evenings. Think big fat pumpkin chunks, sweet potato rounds, caramelised onion and super soft pop-in-your-mouth-garlic. Sliced zucchini, red capsicum, eggplant halves, and deliciously warm baked potato. Add some fragrant rosemary or thyme, a little pesto sauce, coconut oil or fresh made spicy tomato relish. A meal on it’s own or add some meat, beans, eggs, fish or grain.

DRINKS

Swap: Iced tea to hot tea, chilled water to warm water, and everything else to hot choccie. Mmmm... 

 
A great way to keep your fluids up when you’re not drinking cool or cold water as much is herbal teas. Herbal teas are also amazing in terms of the benefits they offer – peppermint to ease tummy troubles, chamomile to wind down, ginger to help digestion, red clover for blood circulation, dandelion for our liver, or green tea for a pick up. As for the hot choccie… make your own over café bought versions unless you know what you’re drinking (most are 90% sugar, 10% cacao). Choose rich chocolate powders with no added sugar and make on the stove top with water or a dairy/soy free milk. Add spices, a little coconut sugar or honey, and enjoy e v e r y   l i t t l e   s i p ! 





So even though the temperatures are getting cooler, there's no excuse for not eating healthy nutritious meals.

If you've got something else delicious that helps to keep you warm and your tummy full, please share it in the comments below so we can all benefit from it.

Christie xx

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Weekend Recipe -- Superman Bars from Co-inside Wellbeing

This week brings me such joy at offering you this recipe from my girl Candice and her hubby Curtis from Co-inside Wellbeing; who both now live just up the hill from me in Cairns. Both totes inspiring beautiful people with a super cool blog to boot, here is their Superman Bars recipe for you to lovingly create this weekend.

What you'll need:

Makes around 12 bars

¾ cup unhulled tahini
1 cup pitted dates, packed tightly
½ cup almond meal (or LSA)
½ cup almonds
½ cup raw honey
½ cup sultanas
½ cup sunflower seeds
¼ cup pumpkin seeds
¼ cup goji berries
½ cup coconut chips/flakes
½ cup cacao nibs
½ cup sesame seeds
2 tablespoons of dessicated coconut

What to do:

Place the dates, tahini, almonds, almond meal, sultanas and raw honey into a food processor, and process until a dough-like mixture forms. In a large bowl, mix the remainder of the ingredients into the date/almond mixture until completely combined (you may need to get your hands dirty for this one, or use a large spoon). Line a medium rectangle dish with baking paper and press the mixture down evenly to form a firm slab. Sprinkle with dessicated coconut and place into the fridge for a few hours. When cool, cut into 12 bars and enjoy.

Now I don't want to get ahead of myself or you, but I do want to let you know that next Friday is the beginning of a 6 part series I'm doing called Sisterhood Health + Wellness where I'm bringing you some of the hottest chics in nutrition and wellness, to share their story, wisdom, and of course a favourite recipe with you all so WATCH THIS SAPCE! In the meantime, have a fantabulous weekend, get these superman bars into you, and I'll see you all next week!

Christie xx




Curtis and Candice are health bloggers healing both themselves and others. Their website, Co-inside Wellbeing was founded when they began making fundamental changes to their lifestyle following a serious health scare, and wanted to share their learning’s with the world.





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Struggling with energy level slumps? 8 Ways to pick yourself up and bouce back!

We've all been there right? Feeling a little sleepier and a little lazier, our exercise routine disappears, our diet gets sloppy, and then we struggle to get out of bed. Day-to-day seems like an uphill battle and unless we have clear and defined reasons as to why this is all happening for us, we only make matters worse trying to battle against it.

Here are 8 of my top tips to get yourself feeling the way you used too and the way we ought too - energised, happy and full of vitality.

+ Get out of bed and move; this can be the toughest but is also the most important. Getting out of bed and donning a pair of runners to go for a walk or a jog (bike ride, swim, whatever you fancy) gets our circulation going, gets blood flow to our head, moves our lymphatic system around, and gets our heart rate going. It also helps to spike up our cortisol levels – cortisol is our stress hormone that is naturally at it’s highest in the morning (and the reason why we can get much more done in the mornings than in the afternoons). But if we’re struggling to get out of bed, then our hormones are not working at their best and adrenal fatigue is possibly starting to appear. By ramping up our cortisol when it should be doing so itself, we are encouraging the normal rhythms of our hormones, and also helping to prevent cortisol to be sky high at the other end of the day (Night owls? Tired and wired?) when it should be at it’s lowest. Exercise can also flush bacteria and waste from the body through the lungs and via sweating, and doing it in the morning kinda ‘set’s up your day’; you can listen to your fav tunes, train your thoughts to think positively whilst you enjoy the scenery, and practice deep breathing all at the same time.

+ Start your day with lemon or ACV in water; we’ve all heard it before and there’s good reason. Either of these gets your digestion system up and ready for whatever you put in your mouth a little later on. They are also cleansing, and after a night of rest and fasting, water is the best thing you can put in your body.

+ Add some spirulina; I love this stuff but I never used too. I can take a little time to get used to the taste but I think I love it now more for the way it makes me feel than the actual taste of it. Loaded with protein and minerals, this is my supplement of choice for any vegetarian who feels like they are lacking energy. Having said that, it works wonders for anyone and I highly recommend it.

+ Ensure you’re getting vitamin C and your B’s; two other nutrients that are often lacking when we’re not feeling our best. Both water soluble vitamins, they are depleted daily unlike fat soluble vitamins that can be stored in our body. Bring stress into the picture and these two are definitely going to be low. Our adrenals eat up B vitamins and our immune system eats up vitamin C. If our diet is dodgy and our liver is struggling to detox and process everything optimally, vitamin C is one nutrient needed to help. If you’re a smoker or drink alcohol regularly, then again, these guys will be near non-existent.

Eat more: kiwi fruits, red capsicums, strawberries, leafy greens, oats, wheat germ, brewers yeast, nutritional yeast flakes/savoury yeast flakes

+ Eat both simple and complex carbs; one of my favourite things to eat is a slice of toasted sprouted rye bread, with a good smear of ABC nut butter, a sliced banana, and a drizzle of organic honey. This is both slow and fast releasing in terms of energy, so instantly you’ll feel like you’ve got energy into your body and have something to work with (banana and honey), but at the same time you’re kinda saving some for later to keep you going once your initial boost begins to fall off (the rye and peanut butter).

+ Ensure enough sleep; and I really mean ENSURE it! You will know how much sleep you need to function at your best. If you’re already feeling down and out, then it’s highly likely you’re gonna be needing even more. For months, I needed 9 ½ - 10hrs sleep each and every night, with an additional 30 minute lie down in the afternoons to help in healing my fatigue. You might do great on 7hrs each night, and feel like and extra hour is all you need to jump back. Listen to your body. Turn off your phones, computers and TV and hour before you usually do. Wash your face, brush your teeth and jump into bed an hour before you usually do. Grab a book or plug in a meditation and chill until you doze off. I’m sure it won’t be long.

+ Drink fresh filtered or spring water; depending on where you’re living, your build and size, and activity level, the amount of water you should be drinking will vary. On average, something between 1.5L and 3L is good. I aim for 3L a day here in Cairns. In Darwin, I was chugging back close to 5L daily. When we feel thirsty, we are already dehydrated, and by that time, our brain function s l o w s right down; you might remember a time when you’ve felt like this – I know I get cranky, moody, can’t make decisions, feel super hungry, and are either agitated and anxious or really bored and can’t move. All of which can be turned around if I make sure I drink enough water. Easy.

+ Laugh, smile, connect, and change your thinking; hire comedy movies the cheap rental night of the week, have a BBQ with mates, call your best friend in another state, read an inspiring book, whatever it is, these can and do all help lift our spirits and put our attention on things that are far more important that those that drain us and only keep us where we have no energy. Don’t buy into the thoughts that you’ve got no energy, instead focus on the energy you do have and reaffirm “I have endless energy for everything I need”.

If you've got something else or some other nifty trick of the trade that works to keep your energy levels going strong, please share in the comments below.

Christie xx

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Dropping Food Rules with Deep Fried Spring Rolls

I’ve pretty much always been a stickler for what we label “healthy” foods. Preferably going for a salad over chips, veggies steamed not fried, and drinking water over anything else, both for nutritional value and taste. As a Nutritionist-to-be, these are all recommendations I would be making to clients that are needing to clean up their diet as well. There is much benefit in all these choices, and we’ve all read books, blog posts, magazine articles, you name it, on why certain foods are better than others, and how we can make choices that will benefit our health.

 

But what if these choices, once healthy changes we felt good about, became a way of life that was so rigid, so inflexible, and potentially a little disordered to be so bold, that they ended up boxing us in, having us decline dinner dates, and feel guilty about a slice of pizza? Would you still consider them “healthy”?

 

This is what the past 2 months have been like for me. Challenging my own food rules whilst on holiday in Thailand.

Now Thailand, like anywhere gorgeously sunny, conjures up thoughts of detoxing, retreats, raw foods, delicious juices and more in my little head. And to a degree this is all true. This is everything I had in mind for my 6 weeks anyway – I was going to “clean up my diet” and get all my energy and enthusiasm back as this was only big college break all year (let it be known that my diet didn’t need “cleaning up”, but yes I was in need of some more energy; read more here). But like most plans of mine, they don’t actually go to plan (one of my big lessons this lifetime; to let go of control).

There was very little detox - and everything that possibly goes with that. There were fresh juices and a couple of colonic sessions, plenty of fresh fruit, and delicious nutritious meals. But on top of that, there was a process going on underneath it all and led me to fried spring rolls with sweet dipping sauces, chocolate bars whenever we walked past a 7/11 (sad to see), and deep fried bananas served piping hot (o-m-g) on a sheet of wax paper from the street vans in the evenings. I drank soy milk sweetened with sugar, munched on sliced white bread and white rice, sometimes with white mayonnaise, and polished off Jelly Belly’s I had in my bag from a visit to mums.

 

My favourite shot of all - Bangkok's Koh San Road street food

 

I could try to justify it all with another list of all the amazing “healthier” options I also ate, but I’d only be doing just that – justifying it, and there’s no need – until I’ve edited all the colourful, mouth-watering, delectable photos of our meals, and then of course I’ll be sharing!

 

And you know what happened to me? Absolutely nothing! Well, that’s a little white lie now isn’t it? By nothing I mean, I didn’t gain 10kg, I didn’t have skin eruptions left, right, and centre (the one’s I had just didn’t budge), and I didn’t get sick and nearly die (in fact I was violently ill for 3 days from what might have been a tuna salad). I was dropping all my rules around what I should be eating and just rolling with. If I felt like a spring roll, I’d buy one (omg do yourselves a favour and head to Pai in Thailand’s north for pumpkin spring rolls at the walking street markets)! If I wanted French toast for brekkie (yes, in Thailand - head thinking bread; don’t do it, fried; not great… body going Yes Yes Yes) instead of eggs and salad (head reasoning with; Protein is great! Satiety is awesome! Nutrients and colour equals yum! But my body really just wanted fried freakin’ bread that day!), I got it (and girl was it unreal).

 

And even then, I learnt that one spring roll was delicious, but two didn’t feel so good. So I was always listening to my body and trying to not let my head interfere too much – coz of course shitty food isn’t ideally what we should always be eating. But if we drop all food rules and listen to our bodies more, than shitty foods are no longer labelled shitty foods. They simply are just another food.

 

Banana + chocolate roti (pancake/crepe)

This stuff can be hard to teach and I believe that as a Nutritionist-to-be I am here to help navigate paths of nourishing eating for everyone I see and work with, and this can at times include a deep fried spring roll, or two. It’s about tailoring our eating to us. But at the same time, I think most females could do with dropping a food rule, or all!

 

Do you have rules around food that that you notice more in certain situations? Are they your rules or someone else’s?

 

Leave a comment below if you have a food rule and please share what it is.

Christie xx

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Reintegration + Looking after Me

I’m back in Cairns! And I gotta say it’s so nice to be back. It also feels a little weird, a little unsettling, and a tad something else that I’m having trouble articulating. So instead of the usual weekend recipe I give you guys each Friday, I thought I’d fill you in on what I’ve been doing, where I’m at, and what’s happening next.

We landed here in Cairns yesterday morning after a beautiful week in Darwin with family; resting, playing with our gorgeous nephew and adorable niece, spending time on the bikes riding around town, and we even managed to get a free week’s pass to the local gym and hit the weights each day which felt GREAT after having not been in a gym for over a year due to adrenal exhaustion and fatigue – I feel I’m slowly getting my strength and energy back now. It’s been a while.

Since arriving home, our car battery had died, we had to get a jump start, and then off to grab some organics, it died again and we had to call for a new battery. The place we were meant to be staying for a week or so fell through so we had no place to go to for showers and snoozes, so instead we grabbed our swimmers and headed for Stoney Creek (our favourite fresh water creek) for a freezing cold refreshing wake up dip and wash, and felt much better after that. Stopping by a mates place for hello’s and ending up with an invitation to crash there in a spare room with full use of kitchen, bathroom and living areas until further notice… things were falling into place. A quick trip for some veggies for dinner, a pot of herbal tea, and we were ready for bed.

On waking this morning I could instantly hear the banter going on in my head and all the things “I had to get done” – I was already feeling stressed just by being here and I hadn’t even gotten out of bed. Feeling restless lying there, I got up, poured some tea and sat on the deck in the crisp fresh air staring out at the garden. I needed the stillness and quiet in my mind, and after a whole large pot of tea and green grass staring, I felt much better, although I still feel a little off kilter today.

So as I begin to reintegrate back into home, without my own home to do it in, I know I’ve got to be gentle on myself and take things slowly. My own space, quiet time + tea, journaling and kitchen cooking is huge on my sanity list and so I intend on keeping those things in my day-to-day activities whilst we continue to hunt for our perfect place to live.

This is total looking-after-me-ness

What things do you need in your day-to-day that help to keep you feeling your best?

In the meantime I’ve got a bucketload of photos I need to edit with plenty of mouth-watering Thailand food porn pics to deliver you sometime in the next couple of weeks so I’m gonna jet to do so.

Have a fabulous weekend, enjoy whatever beautiful things come your way.

Eat well, stay well,

Christie   xx

Belly Bulge or No Ab-Fab? 9 Foods here to help.

Whether it's abs of steel we want, or simply a litte less bloating after meals, the flat tummy can be had by all. And food plays a huge role. Here are 9 of my top picks that you wanna get in your gob if you're after a trim taut tummy.

+ Almonds
Little gems of protein, fibre and vitamin E - a powerful antioxidant - with plenty of magnesium, which our body must have in order to produce energy, build and maintain muscle tissue, AND regulate blood sugar; this is what helps prevent cravings that can lead to overeating and weight gain. Soaking them prior to eating them also helps with the digestion of them, which can further make your tummy happy :) All other nuts are also great.

+ Eggs
You won't find a more perfect protein source thanks to their balance of essential amino acids. Personally, and from what I've seen, when people eat eggs for brekkie, they feel less hungry throughout the day (than when breakfast is mainly complex carbohydrates like breads and cereals). The protein and fat in the egg is likely what contributes to the feeling of satiety. And unless you've got an allergy, no bloating seen!

+ Berries
Antioxidants and fibre! The more fibre you eat the fewer calories you absorb from all the other stuff you put in your mouth because fibre traps food particles and shuttles them out of your system before they're fully digested.
  
+ Leafy Greens
Super super low calorie count is what helps that waistline here. One cup of spinach contains only about 40 calories, while a cup of broccoli has 55 calories and satisfies 20 percent of your day's fibre requirement. Most leafy greens are also a good source of calcium, an essential ingredient for muscle contraction, helping fuel your workouts. However, if your system is struggling with digesting foods, make sure you're cooking your greens.

+ Salmon
Seafood, especially fatty fish like salmon, tuna, and mackerel, is an excellent source of uber-healthy omega-3 fatty acids, which help promote fat burning by making our metabolism more efficient. Ontop of that, salmon (and other seafood) is an excellent source of abs-friendly protein.

+ Oats (unsweetened, unflavored)
Unless you experience gluten sensitivity, oats are a great flat-tummy food. Boosting our energy right up, and helping to maintain our blood sugar levels, so we're not reaching for the unhealthy stuff.

+ Peanut butter
Oh hello. Who else adores peanut butter? In anything and everything, I'll eat it. And what's even better? It builds muscle, and burns fat. What more could we want?

+ Avocado
Rich in monounsaturated fats that will help maintain a trim stomach.

+ Probiotic foods
It's the healthy probiotic bacteria in yogurt, kombucha, kefir and fermented vegetables such as saurekraut that helps keep our digestive system healthy, translating into a lower incidence of gas, bloating, and constipation, which of course keeps your tummy looking flat. Our health starts in our colon so if we ensure plenty of healthy bacteria there, we are ensuring health in the rest of us - this includes a healthy looking tummy.

NOTE: This is not a definitive list. If you are allergic, sensitive or intolerant to any of these foods, it is likely that they are not flat-tummy foods for you. Listen to your body and eat what works best for you. This is only a guide.

And one biggie to avoid...

+ Processed carbohydrates
These increase insulin levels and if we eat too many too often, they can stimulate abdominal fat (ontop of being devoid of any real nutrition). Some examples of these are low-fibre, processed breakfast cereals, white bread, pikelets, crumpets, bagels and scones, white rice and sugary soft drinks. Refined sugars, refined wheat, trans fats, and ANYTHING ELSE YOU'RE BODY DOESN'T LIKE for that matter, all start the stress mechanism which leads to fat storage.

Additionally...

+ Regular exercise is essential to a flat tummy. People who exercise regularly are better fat burners, burning more fat all day long, as opposed to those who don't exercise regularly.


+ Practice good posture; yoga, pilates and the like all teach you to engage your core muscles and help you develop strength. All the sit ups in the world won't faltten your tummy if your deep postural muscles are not activated.

+ Avoid overeating and eat slowly to give your stomach time to send fullness signals to your brain--it could take up to 20 minutes to realize you're satiated. Chewing food thoroughly will also help the digestion of your food, ensuring less troubles later on.

Christie xx

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Find Food Shopping a bore? 7 Ways to Love It Again.

I often have people (females) ask me how they can make shopping for food a fun thing; a pleasurable experience and not something that is merely a means to an end (ie. mindlessly walking supermarket aisles to put junk in the trolley to later store in the pantry).

So, as I lurve doing our shopping I thought I'd give you a few tips and tricks to make your weekly food shop fun, exciting, a total full on experience and something that you even look forward too, and not dread. So here we go...

+ Shop with a loved one; Whether it's clothes shopping, seeing a movie, hitting the beach or the gym, we all know most things are more fun when shared with a partner, best friend or family member. This includes grocery shopping. I always shop with B and we make an experience of it and have a ball wherever we go. I know if I did it on my own, I'd likely zip through and just want to get it done. No fun.

+ Get to your local growers market; this is what got me going every week to initially buy organics over the other stuff (yay) and got me buying new and different veggies each week. Then it became so much more; I would also always bump into someone I knew, have a hug/juice/coffee/tea/nibble/etc. I eagerly looked forward to a litre of amazing green juice I could get, and made an entire morning of chatting, shopping, trying new things and basking in the Sunday morning sunshine.

+ Get to other markets; venturing a little further to see what other areas near you offer is always a load of fun. In Sydney, Frenchs Forest was always my local fav, but every-now-and-then I'd end up at Pyrmont, Everleigh or Kings Cross. It jazzed it up a little, got me seeing and buying even more new foods and products, bumping into other friends around town, and had me see different areas of Sydney. Now up in Cairns we drive north to visit Port Douglas or up the range to Kuranda for a change of scenery and always have loads of fun.

+ Get to know who you buy your food from; when forming relationships with the people who you get your groceries from, they love seeing you again and again. They also throw in freebies every now and then, are happy to give you recipes and cooking advice, and can often get you something you ned but can't find anywhere else.

+ Have a cook-up night with friends; again, this will encourage you to shop fresh and have new recipes to try. Sharing conversation over food is one of my all time favourite things to do, and the meals shared are always changing as everyone wants to impress and experiment. Trust me, in starting something like "Friday Friends night" you'll sure be eating some of the best food ever in no time.

+ Put aside a new recipe (or more) each week to try; this gets your taste buds excited and will also help you with meal prep, which can at times be tricky. When I find a recipe I want to try, my whole body is like YUM!!! And then I can't wait to get the ingredients, prepare it, taste it and share it.

+ Ditch all large chain supermarkets; shopping at small organic grocers, weekend markets and health food shops, you're helping the locals stay in business, getting fresh healthy foods, have way less processed options to tempt you, engage in super cool conversations, and you can get everything you would otherwise get from the big guys anyways. There's also a beautiful thing about shopping at markets and smaller stores. Those big guys have it all set up for us to buy, buy, buy, and end up with a whole lotta rubbish we don't need.

So there you go. My tips to making food shopping loads of fun each and every week.
If you have your own tips and tricks, or other things you try, I would love to know what you get up too.


Christie xx


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Weekend Recipe: Apple Cinnamon Muffins (Gluten-Free, Grain-Free, Paleo)

What you'll need:

• 2 cups of almond meal
• 3 eggs
• 1 cup of unsweetened applesauce
• ¼ cup of maple syrup
• 1 tbs of cinnamon
• 1 tsp of baking powder
• 1 tsp of baking soda

What to do:

1. Preheat oven to 180 degrees celcius.
2. Blend the eggs together in a separate small bowl.
3. Mix together all the above ingredients and slowly stir in the blended eggs.
4. Pour the batter evenly into 12 muffin baking cups.
5. Cook 20-25 minutes until the tops are golden brown.

Recipe fom Natalie over at Oven Love 


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Christie xx