Protein
Protein is king! You want to make sure that you start the day with protein and make sure you get protein at every meal and every snack if possible. So, eggs for breakfast are fantastic. Lean meat or poultry are also great sources of protein, as are nuts and beans, lentils and legumes. I wrote a post about quinoa recently and highly recommend it as a is a high protein alternative to rice, pasta or cous cous.

Carbs
Avoid refined carbohydrates like white bread and rice. Instead eat unrefined carbohydrates, which are full of fibre, vitamins and minerals, such as whole grains, brown rice and vegetables.

Fruits
The best fruits to eat are apples and berries as they are low in sugar and high in vitamins and antioxidants. I tend to avoid bananas as they are high in sugar although if it’s a choice between a banana or chocolate, definitely go the banana!

Clean Eating
The basic rule of thumb here is to avoid food with added chemicals, preservatives and colours; so anything out of a packet really. The more you can cook food from scratch, the better. The more you can load your meals with extra vegetables, the better. When you eat this way you don’t need to worry about calorie counting. You are eating for health, not weight loss (weight loss will be a side effect of this way of eating anyway!).

Snacks
One of my favourite options for snacking if I am craving something sweet is Medjool Dates. You can get them from local fruit and veg shops and they are delicious! They are full of vitamins and minerals and really hit the spot if you have a sweet craving. I will also have a herbal tea (I usually go for lemongrass and ginger) with honey in it if I’m really craving something sweet such as after dinner. That usually hits the spot.

Whenever I eat sweet food (like fruit or anything sugary), I make sure that I also eat some sort of protein like a few nuts to balance out my blood sugar levels.

Boredom
When you’re bored or feel like something to eat for the sake of it, try making yourself a cup of tea. I find that it usually satisfies the boredom and the liquid fills you up.

Green tea is amazing for a whole range of health reasons but it is also great for weight loss. I drink 2 – 3 cups a day. It is full of antioxidants and has a lot of other great benefits too.

My Diet
I start the day with two soft boiled eggs. I’ll have a handful of nuts with or without a date for a snack mid-morning. Lunch is usually leftovers from dinner, which consists of meals like vegetable/legume soups, chicken or haloumi salads, steak with veggies, stir-fry or curry with quinoa instead of rice etc. I’ll have another handful of nuts in the afternoon with or without some fruit or raw peanut butter with carrot sticks for a snack. After tea I’ll have a cup tea with a teaspoon of raw honey and maybe a date or two.

80/20 Rule
When it comes to diet, I follow the 80/20 rule, which means I eat well 80% of the time and 20% of the time (usually the weekends), I will enjoy a little indulgence. The major benefit of the 80/20 rule is that it is sustainable. You can go to that party and eat whatever you want without feeling guilty. Craving chocolate? Have it once a week on your chosen night. When you eat this way, you never feel like you’re missing out because you still eat whatever you want a couple of times a week.

Remember that to keep weight off for the long term, you need to adopt healthy eating habits forever. Crash diets don’t work! You are far better off losing weight slowly and in a sustainable way than losing weight quickly in a way that you can’t maintain for life.

So if you want to lose weight, why not try adopting the above tips and see how they work for you. Just a few small changes make a big difference!

Got any great healthy eating tips? Let us know in the comments below.

So what exactly is Maca?

Maca is a root vegetable that looks similar to a radish. Grown in the mountains in Peru, Maca has been eaten by the indigenes people for more than 3500 years. In fact, Maca was apparently the secret to the Incan warriors’ legendary strength.

Maca truly is a superfood. It is nutritionally dense and contains high amounts of vitamins, minerals, enzymes and all of the essential amino acids. It is rich in B-vitamins and is a vegetarian source of vitamin B-12.

Devotees claim that Maca helps balance hormones and gives you energy and vitality. Specifically it is claimed that Maca enhances mental alertness, physical vitality, Oxygen in the blood, endurance, stamina, libido and also fertility in both men and women.

According to raw food expert, David Wolfe, Maca is great if you suffer from:
• Stress
• Tension
• Depression
• Anaemia
• Chronic Fatigue
• Poor libido
• Malnutrition
• Menopausal symptoms
• Poor memory

Now before you go rushing out to stock up on Maca, please make sure you check with your medical professional if you have any health conditions or concerns. Maca is not recommended if you suffer from breast cancer, prostate cancer, ovarian cancer or any other hormone-related cancers or are taking thyroid medications. It is also recommended that if you do take Maca, you take it in small quantities (maximum of 1 tablespoon per day) and that you have at least one day off from consuming Maca per week and a week off every 2-3 months. Also if you experience any unwanted side-effects, cease consumption of Maca immediately.

You can buy organic Maca powder from health food stores. Maca powder has a light, nutty flavour and as such, there are many ways to enjoy it. I add it to my morning smoothies and museli mix a couple of times a week. I have heard that Maca is also great in soups and mixed with honey for a sweet treat.

Do you take Maca? Thinking of trying it? I’d love to hear about your experience in the comments below!

Kale (a form of cabbage) seems to be popping up all over health blogs and in juice bars and is being hailed as a nutritional powerhouse.  Here are 7 reasons you should eat kale:

1. Kale is high in fibre, low in calories and has zero fat. In fact, one cup of kale has only 36 calories.
2. Kale is high in Vitamins K, A and C which protects against many cancers, supports a wide variety of bodily functions and is great for your vision, skin, immune system, metabolism and hydration.
3. Per calorie, Kale has more iron than beef and more calcium thank milk.
4. Kale is full of antioxidants, which help protect against various cancers.
5. Kale lowers your cholesterol levels.
6. Kale is an anti-inflammatory food and contains omega-3 fatty acids, which help fight against arthritis, asthma and autoimmune disorders.
7. As Kale is filled with fibre and sulphur, it is great for detoxifying your body and keeping your liver healthy.

So… what was the verdict? The Kale in the curry was delicious (even my husband Andrew was impressed!). I will definitely be using kale as a regular addition to my cooking.

Now I challenge you to go on your own mission to find kale in your local fruit and veg and use it in your cooking this week. Leave a comment below and let me know what you cook and what you think!

Stay tuned next week for the low down on Maca Powder, another trendy superfood.

I have made the following recipe a couple of times and it is a healthy and truly delicious dinner or lunch option. Try it and let me know what you think! Do you use quinoa in your home cooking?

Ingredients

• 4- 5 beetroots, peeled and sliced
• 1 cup red quinoa
• 2 cups water
• 1/2 cup olive oil
• 1/2 cup red wine vinegar
• 1 1/2 teaspoons white sugar
• 1 clove garlic, crushed
• 1 teaspoon salt
• 1/4 teaspoon ground black pepper
• 2 green onions, sliced
• two large handfuls of spinach leaves, washed and dried
• 6-12 slices of haloumi (sliced in 1 cm thicknesses)

Directions

Serves 6 people.

Recipe adapted from allrecipes.com

Here is the recipe for the other meal that I learnt, Phad Thai Goong.

Again, like the Green Chicken Curry recipe, this recipe is so easy, fresh, tasty and quick to make! I had some delicious Phad Thai when in Thailand but I think this was was the absolute best! I have since had Phad Thai takeaway in Adelaide and the takeaway is just not as good as this recipe!

Ingredients:

Sauce:

3 tablespoons tamarind paste

6 tablespoons sugar (or substitute Stevia if you are avoiding sugar)

20 grams minced shallots

10 grams crushed garlic

5 grams dried chilli

1 tablespoon salt

3 tablespoons tomato sauce (ketchup)

Noodles:

200 grams thin rice noodles presoaked

100 grams fresh prawns

20 grams bean sprouts

10 grams garlic leaf (or spring onion)

10 grams dried shrimp (optional)

50 grams tofu (optional)

20 grams red onion thinly sliced

1 egg

2 tablespoons vegetable oil

2 tablespoons chopped peanuts

Method:

1. Make the sauce. Fry garlic and shallots in oil in pan until soft. Add tamarind paste, tomato sauce, sugar, chilli and salt.  Stir until combined. The sauce should be sweet, sour and salty (adjust to your taste).

2. In a separate pan, fry tofu in vegetable oil stirring occasionally until tofu is browned. Drain excess oil out of pan.

3. Add dried shrimps, red onion and fresh prawns, stir frying until prawns are cooked.

4. Add in rice noodles and a dash of water and fry, stirring constantly until noodles are soft.

5. Add peanuts and spring onion and move noodle mix to one side of the pan.

6. Pour a tablespoon of oil into the empty part of the pan. Crack an egg onto the oil. Scramble egg gently. Fold egg into noodle mix once cooked.

7. Add beansprouts and sauce and stir until combined.

There you go! Easy and delicious. Enjoy!

Well I have just discovered that I have been eating the very same seeds that made those little creatures grow: Chia seeds.

Chia seeds are now being praised by health gurus such as Dr Oz, who are claiming that Chia seeds are the next big ‘super food’.

Chia seeds are a rich source of ALA omega-3 fatty acids, contain fibre, protein, antioxidants and minerals including magnesium, potassium, calcium and iron. They are suitable for vegans and vegetarians and don’t really taste like anything. As a result, Chia seeds can be easily added to many of your everyday meals, including salads, smoothies, juices and you can even sprinkle them on your muesli or yoghurt. I have been adding Chia seeds to my summer salads for lunch and dinner to up the nutritional content and add some more interest to the salad.

If you’re feeling really adventurous, you can also try a Chia pudding. I am yet to give this a go but will make one soon and let you all know how it goes.

Check out this recipe on Food52 for a Blueberry Cardamom Chia Pudding.

You can pick up Chia seeds from organic stores and some supermarkets.

I was able to choose two of my favourite Thai meals to learn, so chose Green Chicken Curry and Pad Thai (naturally!).  I was blown away at how quick and easy the dishes were to make from scratch and have decided to share the Green Chicken Curry recipe with you here today. You will never buy another Green Curry paste again! Here it is:

Ingredients:

Curry Paste:

1 teaspoon coriander seeds

1 teaspoon cumin

6 black pepper seeds

15 green chilli seeds

1 teaspoon salt

1 tablespoon galangal or ginger

1 tablespoon lemongrass

1/2 teaspoon Kaffir lime

30 grams coriander root

5 cloves of garlic

3 small shallots

10 green chilli leaves

Curry:

100 grams chicken breast, sliced

250 grams coconut milk

30 grams eggplant

1 tablespoon of sugar cane or brown sugar

1 tablespoon fish sauce

10 grams red chili

5 grams sweet basil

Method:

1. Put all curry paste ingredients into a mortar and pestle and grind until the ingredients form a paste (like in the photograph above). Alternatively, you can use a blender if you’re in a hurry.

2. Stir fry curry paste with oil for a few minutes and then add the chicken and coconut milk. Cook for approximately 10 minutes or until chicken is cooked through.

3. Add eggplant, red chilli, fish sauce and sugar. Cook for a further two minutes.

4. Top with sweet basil leaves and serve with rice.

There you go! It is surprisingly easy… enjoy!

1. Dark Night

Want better sleep? We all have our own internal circadian clock, which helps us to distinguish between night and day. In order for our internal clock to work effectively, it needs external clues such as light and darkness. Darkness at night triggers the hormone melatonin, which is not only responsible for good sleep, but also strengthens your immune system. It is important to make your sleeping environment as dark as possible to trigger melatonin production.

2. Don’t Diet

Studies have shown that the majority of people who go on weight loss diets regain all of their weight plus more within two years! To lose weight over the long term and keep it off, the secret is to follow a healthy and balanced eating plan. Allow yourself the things you love in moderation. Try eating healthily for 6 days of the week and allow yourself a ‘cheat’ day on the weekend to eat whatever you like. Love chocolate? Allow yourself a little piece of chocolate every now and then and you will be far more likely to stick to your healthier way of eating.

3. Chew Your Food

Chewing your food slowly allows you to pay close attention to the taste and texture of your food, which taps into your body’s internal satiety signals and can stop you from overeating. Shamata Pilates instructor, Srey, swears by chewing each mouthful 20 times!

4. Eat Protein

Snack on protein-rich foods such as nuts and eggs to build muscle, cut sugar cravings and feel fuller for longer.

5. Spice Up Your Food

Add herbs and spices to your meals for an easy way to boost your antioxidant intake. Try adding fresh mint, basil or oregano to your salads and mix ginger and chili into your favourite stirfry.

What are Medjool Dates?

Medjool dates are a fabulous alternative to an unhealthy dessert or snack. Commonly referred to as the ‘king of dates’, Medjool dates are much larger than normal dates, extremely sweet and contain a large amount of ‘fruit meat’.

Available from greengrocers, Medjool dates only contain about 66 calories each, are a good source of fibre and contain high levels of potassium, magnesium, copper and manganese.

There are many tasty, easy and healthy recipes that you can make using Medjool Dates. Here are a few ideas:

Dates with Fetta and Proscuito

Ingredients:

Method:

Cherry Ripe Truffles

Ingredients:

• 2 cups Brazil nuts
• 1 cup cherries, pitted
• 1/2 cup desiccated coconut
• 1/2 cup cacao or carob powder
• 4 medjool dates, pitted
• 2 tablespoons honey or agave
• 2 tablespoon coconut oil
• 1 vanilla bean, scraped
• pinch salt

Method:

1. In a food processor process the brazil nuts until fine.
2. Add in the remaining ingredients and process until well mixed.
3. Form into balls.
4. Leave them uncoated or roll the balls into desiccated coconut or cacao powder.
5. Place them in the fridge for minimum 10 minutes before serving.

Recipe from Lululemon Athletica Adelaide.

Bliss Balls

Ingredients:

• 2 cups dates
• 1 cup almonds
• 1/2 cup cocoa powder or raw cacao

Method:

1. Process ingredients.
2. Roll into balls.
3. Roll balls in coconut flakes or cocoa powder.
4. Keep refrigerated.

You can also hide super foods in these such as Goji Berries and Spirulina.

Recipe from Natural Naughties.

Enjoy experimenting with this great ingredient! Also, let us know if you try any of the recipes and what you think of them!

Did you know that only 10% of your overall happiness comes from your situation (such as your income, house, car, appearance etc)? Researchers have shown that approximately 50% of your baseline happiness is genetic, 10% is made up of your situation and over 40% is a result of your thoughts and actions. This means that you can significantly increase your levels of happiness just by changing your thoughts and actions.

This week I’m loving a book called ‘The Happiness Project’ by Gretchen Rubin. A #1 New York Times Best Seller, the book has been described as a cross between the Dalai Lama’s ‘The Art of Happiness’ and Elizabeth Gilbert’s ‘Eat Pray Love’.

The book details Gretchen’s year-long experiment to get happier. Was she terribly unhappy? No, in fact Gretchen had a fabulous, fulfilling life; which is why she felt that she wasn’t as happy as she should be. Gretchen spent months researching the global theories on happiness, plunging into a broad range of material from Plato to Oprah. She then applied what she learnt about happiness over a 12 month experiment, or ‘happiness project’.

The book is crammed full of happiness theories and scientifically-based tips to get happier; from the broad concept that people enjoy the experience of attaining a goal more than the actual attainment of the goal, to simple day-to-day tips like the ‘one minute rule’ (if something is going to take less than one minute to complete, do it now). The book shows that there are lots of ways that you can actively increase your feelings of happiness.

Check out the Happiness Project website for more information. The website is jam-packed with tips and instructions for you to start your own happiness project. Why not start your own 12 month project in January? I am going to start my own happiness project in the new year.

Kikki-K has released a limited edition version of the ‘Happiness Project’, which has a great new cover (shown above). I highly recommend you check it out. The book would also make a great Christmas present for that hard-to-buy for friend or relative!