Author: eudaimonia

ALL SUGARS AIN’T EQUAL!

The latest bad boy on the block is definitely sugar, (or is it gluten? more on that in a moment). This has culminated with the understanding that when they HAD to take the fat out of everything, it had to be replaced with some other form of flavour, otherwise we would have died from the blandness of food, so the obvious replacement was sugar. The result being that it is now estimated that the average Australian between the ages of 19 and 30 eats 40 teaspoons of sugar every day, this is not surprising as approximately 80% of all supermarket foods contain added sugar, and close to 100% of all takeaway foods.

So how to avoid consuming so much sugar, and which sugars are ok?

Avoiding processed foods is the easiest way to avoid eating added sugar, eat foods that are as close to their natural state as possible. Foods that don’t require a label should make up at least 80% of your food intake (I would go for 90%), namely vegetables, meat, nuts, fruit, and whole grains.

When I do want to whip up a lovely birthday cake or a ‘just because I feel like it’ dessert, I use Rapadura sugar. Rapadura is the pure juice extracted from the sugar cane (using a press), which is then evaporated over low heats, then sieve ground to produce a grainy sugar. It has not been cooked at high heats and spun to change it into crystals, and the molasses has not been separated from the sugar.  It is produced organically and does not contain chemicals or anti-caking agents….and it tastes so moreish, you will love it!

This is the one I buyRapadura Sugar

 

ALL OILS AIN’T EQUAL

NB: Fats and oils are the same or similar chemical substances called hydrocarbons. They are organic solvent in nature but not soluble in water.

 Man Made Fats are found in items (I refuse to call it food) such as Margarine, and most processed foods such as bread, cakes, and biscuits. Trans-fat, although it can be found naturally occurring in some milk and meats; the primary dietary source is from the partially hydrogenated oils found in most processed foods. Trans-fats have been implicated in cognitive dysfunction, mental health disorders, coronary heart disease, diabetes, abnormal foetal growth rates, and cancer, to name but a few. Recently the FDA took steps to remove artificial trans fat from the food supply in America. This step is expected to reduce coronary heart disease and prevent thousands of fatal heart attacks every year. Now we just need Australia to come to the party! It is important for you to be aware of Vegetable Oils. I am not sure why they are called vegetable oils as they are actually seed oils. The most common are canola oil, soybean, corn, sunflower, safflower, and peanut. Unlike coconut oil or olive oil that can be extracted by pressing, these ‘vegetable’ oils must be extracted in very unnatural ways, and have been shown to be very destructive to your health.

There is so much discussion to be had on this subject as for years we have been subjected to a fear campaign around the consumption of fat. There are many myths and much dogma that needs to be reversed. Please note:

  1. Fat does not make you fatNatural Fat is not only good for you, it is essential to health.
  2. Low-fat products are a marketing scam, avoid them. (When you take the fat out of a food, it tastes yuck, so they add in a load of cheap nasty processed sugar.)

Instead we want to load up on nourishing fat from natural foods such as avocados, nuts, cold pressed oils (olive, coconut, avocado, walnut, macadamia ect.), whole eggs, chia seeds, fatty fish (wild caught, not farmed), coconut, natural full fat yoghurt, and don’t forget dark chocolate! There is one more oil that you may not have heard of, Inca Inchi Oil. Inca Inchi oil is considered the single richest vegetable source of essential fatty acids, including linoleic Omega 6 and alpha-linolenic Omega 3.  The human body does not manufacture these fatty acids on its own, however, they are imperative to good health.  Inca Inchi oil is also high in antioxidants, including Vitamin A and Vitamin E.  The structure of this oil aids in protecting the skin, hair and nails by limiting dehydration while it strengthens and builds up natural defences to common external and dietary exposures.  Inca Inchi oil is an excellent ingredient to use in products designed to combat inflammation, irritation, dryness, and damage.

This is the one I buyInca Inchi Oil

 

 All Flours Ain’t Equal

There is plenty of awareness and chatter around being gluten free these days and for good reason, the story of wheat really is the story of food, tens of thousands of people are suffering from ill health and don’t realise it’s a result of the food choices they are making. They often assume it is part of their genetic make-up or the fact of just getting older. People need to become educated, knowledgeable, and aware. They need to start making changes to improve the health of their children and future generations. Recently there was a wonderful Australian documentary released on exactly this topic. I will pop a link for you here so you can check it out for yourself. It really is a must watch for anyone who is concerned about the foods they consume or may have any kind of health concerns because wheat can certainly be the issue for many.

What's With Wheat Products
The big wigs of the agricultural industry have cottoned on to people’s concerns so have now flooded the market with a plethora of gluten free products …. BEWARE! I strongly advise against buying anything labelled gluten-free! WHY??? Well, because 99.9% of them are simple more highly processed, nutrient devoid, food like products. Instead simply buy real foods that don’t contain wheat, barley, or rye. This is sadly harder than it would seem, however sticking to real whole foods that don’t require labels will make life soooooo much easier for you. If your gut is in great shape and you are not suffering from any chronic illness then you may be fine with occasionally having small amounts of gluten. If this is the case then you should go for an ancient wheat variety such as Emmer Wheat. Emmer Wheat caters for people who can eat gluten and are looking to be able to use an ethical, healthy, organic heirloom wheat in their cooking. This is for the mothers of the next generation to cook bread, cakes and muffins with a main ingredient that has not been compromised and will not compromise the health of their children.

Here is the one I buyEmmer Wheat

For those looking to buy gluten free flours consider some of the following:

  • Coconut
  • Sorghum
  • Amaranth
  • Tapioca
  • Rice
  • Chickpea
  • Cassava
  • Almond
  • Buckwheat
  • Teff

So let’s summarise and simplify!

Choose foods delivered to you in a perfect package designed by nature, that your body will utilise and flourish upon.

 

 

Avoid foods that are processed, nutrient devoid, chemically ladened, man-altered food like substances, these make your body sick and sad.

 

 

 

Easy!

 Follow this link for your printable VEGGIE PRESCRIPTION!

 

In Australia, just 6% of people eat the recommended (Australian dietary guidelines) daily intake of vegetables. To highlight how serious this is, the recommended daily intake for women aged 19-50 is 5 serves of vegetables and 6 serves of grains, and for men in the same age range, it is 6 serves of both vegetables and grains. I would consider this intake of vegetable the bare minimum. For the purposes of this article, I am not going to elaborate on the intake of grains other than to say that 2 servings daily should be the maximum you consume, this being equivalent to 2 slices of bread (gluten free of course!). For the purposes of this article lets dive a little deeper into the importance of eating

For the purposes of this article lets dive a little deeper into the importance of eating LOTS of vegetables, HOW MUCH, and WHAT?

HOW MUCH?

7 – 9 cups per day … 9 cups being like a therapeutic dose which will infuse your body with intense nutrition. This will provide your cells with what they need to keep your body’s intelligence working away at a peak performance.

WHAT?

However, this is not 7-9 cups of iceberg lettuce and white potatoes. As you will have heard time and time again, variety is key, for the purpose of feeding your body what it needs. Inspired by the AhhhhhMAZING work of Terry Wahls and the Wahls Protocol, Here is what it should look like:

  1. 1 third Dark Green Leafy Veggies (3 cups per day)
  2. 1 third Deeply Coloured Veggies and fruits (2-3 cups per day)
  3. 1 third Sulphur-rich Vegetables (2-3 cups per day)

Follow this link for your printable VEGGIE PRESCRIPTION!

 

  1. Since time began mothers across the globe have been heard to holler “EAT YOUR GREENS”,
    and for very good reason. Leafy vegetables are brimming with fiber along with vitamins, minerals, and an abundance of antioxidants that help protect you from diseases of all kinds. Brimming with vitamins and minerals leafy greens provide a nutrient dense source of B vitamins, vitamins A, C, K and E, and minerals such as calcium, potassium, magnesium and iron.
  2. Vegetables that are deeply coloured all the way through like capsicums, beetroots and sweet potatoes are advertising their abundance of antioxidants. Choose at least 3 different colours daily from the green (eg asparagus and green beans), red (eg beetroot and rhubarb), blue/black/purple (eg eggplants and blueberries), and yellow/orange groups (eg carrot and pumpkin).
  3. Sulphur is involved in nourishing cells and supporting your mitochondria(your battery pack), but most significantly it helps the body to be more efficient in eliminating toxins. Adding to the list of benefits is Sulphur’s role in blood vessel health, healthy joints, and beautiful skin, hair, and nails. The primary sources of Sulphur are obtained through eating brassicas, alliums, and fungi.

Brassicas – cabbage, kale, collards, broccoli, Brussel sprouts, turnips, radishes, and cauliflower.

Alliums – onions, garlic, chives, leeks, and shallots.

Fungi – mushrooms

 

 


Follow this link for your printable
VEGGIE PRESCRIPTION!

 

The recommendations I have given will be overwhelming to many, however, the important points to remember are considerations about variety, and working towards this as a goal to reach, not necessarily something you need to achieve overnight. If you can that’s great, if not just taking steps towards the end goal is a whole lot more positive than simply doing nothing.

Here are some tips to help you increase your vegetable intake on a daily basis:

  • Green smoothies are a simple way to get 2 cups of leafy greens in to start your day, add in dates and blueberries and you have your coloured serve.
  • Have salad twice a day. A salad for lunch and a side salad with dinner.
  • For people with gut issues, start with predominantly cooked veg as you will find them easier to digest, work your way towards a balance of raw and cooked.
  • Get your veggie garden flourishing, whatever you can pick out of your own garden is going to be superior to something bought, and if you can get your kids involved they will enjoy eating what they have picked out of the garden for themselves.
  • Soups are perfect for this time of year and such an easy way to up your daily veg intake.
  • As a snack, veggie sticks with a homemade dip are a wonderful way to reach your daily veg intake goal – carrot, celery, broccoli, beans, snow peas, cauliflower, cucumber (pop these in some natural yoghurt with garlic to make tzatziki), radishes, and asparagus, are a few to consider.

Follow this link for your printable VEGGIE PRESCRIPTION!

Ingredients

4 Tbsp Changing Habits GelatinVit C Gummies
1 Cup of Filtered Water
Zest of 1 Organic Orange
2 Tbsp or Raw Organic or Manuka Honey
3/4 Cup of Organic Orange Juice
1 Tbsp of Changing Habits Camu Camu

Method

Mix the gelatin and filtered water together in a small saucepan, set aside for a couple minutes and allow it to thicken, then place the saucepan to the stove top and dissolve the gelatin on a low heat.

When the gelatin is completely dissolved, remove from the heat and allow it to cool for a few minutes.

Stir through all the other ingredients.

Pour the mixture into little moulds and pop in the fridge to set. Using a jug with a proper pouring spout makes this job a whole lot easier.

Vit C Gummies 1

Once set, remove the gummies from their moulds and place in a glass container and keep them in the fridge.

If you have trouble removing the gummies from the moulds, use the handle of a small teaspoon to loosen the edges from the moulds.

Vit C Gummies 2

Camu Camu powder is a must have! It is one of the richest sources of nature-based vitamin C available and based on scientific research, is more powerful than isolated, processed ascorbic acid (synthetically made Vit C). Camu Camu contains approximately 460x more Vit C than an orange, making it an incredibly immune boosting natural food supplement and a perfect addition to these immune boosting gummies – this recipe is adapted from: https://changinghabits.com.au/recipes/vit-c-immune-boosting-gummies/

Serving Size for 1

Cooked Breakfast for 1Ingredients

1 Large Brown Onion ~ approx 1 cup (s)
1/2 Cup Red Capsicum (c)
1/2 Cup Carrot (c)
1 Cup Kale (g)
1/2 Cup Purple Cabbage (c/s)
1 Cup Bone Broth (beef or chicken)
150 g of pre cooked animal protein (sausage, meatball, chicken etc)
1 Tbsp Ghee or Lard
Seaweed Salt and Pepper

*Note: The ingredients list can be easily adapted to what is available in 
 the fridge, keeping in mind a making a selection from all three categories of  deeply coloured, sulphur-rich, and dark green leafy vegetables.

Method

  • Place the ghee in a fry pan that has a fitted lid, and melt over a gently heatCooked Breakfast for 1 .1
  • Place onion in pan and saute gently for 2-3 minutes
  • Add the remaining vegetables and the bone broth
  • Once simmering, add your protein portion to the top, pop on the lid and allow to steam for approx 5 minutes
  • When done tip into a bowl ensuring you include all the nourishing liquid.
  • Season with salt and pepper to taste

Cooked Breakfast for 1.4

 

 

 

 

To eat on the go, for breakfast or lunch, simply add to a glass container with a tightly fitting lid. I find this just as delicious cold as hot!

Cooked Breakfast for 1.3Cooked Breakfast or Lunch on the Go

The key to less stress and less overwhelm is organisation. A little effort initially, to create some new habits, will see putting together lunch boxes a breeze. If you are able to start these habits when your children are young, by the time they reach high school they will be putting together their own nutritious lunches, simply out of habit, making your life a whole lot simpler as well.

If, like me, you have children in high school who often don’t eat between breakfast and when I collect them from school, ensuring they have a sustaining, nutritious breakfast is essential. Choosing a cooked breakfast is fantastic if you can manage it, otherwise a pre-prepared chia puddings or a smoothie can do the job well. I still ensure my gang have lunch to take with them however, it is often not eaten until they are in the car on the way home.

Falling victim to the ease of packet style lunches, that are inevitably devoid of nutrition, has become a trap that we need avoid. Not only will this be of benefit to the health of your children, but the avoidance of packaging will also make for a healthier environment.

A great tip for being able to quickly put together a lunch box is to invest time in some preparation. Chop and wash all your vegetables ready for ease of use.

Veggie Prep

In addition to the vegetable preparation you can also cook some chicken, meat balls or sausages, these then go in the fridge to add to lunch boxes. With the protein and veg sorted, you might add additional fruit, yogurt, nuts, homemade muffins, and/or homemade organic popcorn. I also like to include homemade dips to keep those veggies going in! Try Guacamole and Roasted Beetroot as a great starting point. Ensuring your child’s lunch has a focus on protein and health natural fats, you will be protecting them from the dreaded afternoon slump and ensuring maximum energy availability to see them through the rest of the day.

20160427_074740 20160427_074918 20160506_072926 Bircher Muslei at home coleslaw egg pie 4 lunch box

Ingredients for 4

Sulphur 1

Coloured Veg

Silverbeet 1

 

 

 

 

 

 

 

 

1 Large Brown Onion (s) ~ approx 1 cup
1 Cup Chopped Mushrooms (s)
1/2 Broccoli, including stem (s) ~ approx 1 cup
1 Cup Chopped Green Cabbage (s)

2 Large Carrots (c) ~ approx 1 cupBBQ Chicken and Veg 3
1 Large Zucchini, with skin (c)
1 Large Capsicum (c)
1 Cup Chopped Purple Cabbage (c)

4 Cups Kale Leaves Chopped (g) ~ approx 4 large leaves

1 Kg Organic Chicken Thighs

2 Tbsp Organic Ghee

Method

  • Melt Ghee in a large fry pan or wok
  • Add all vegetables and saute over a low heat for 15-20 minutes
  • Place chicken thighs on a preheated BBQ and cook for approx 7-8 minutes on both side, BBQ Chicken and Veg 1ensuring the chicken is cooked through but not charcoaled in any way as this makes the meat carcinogenic.
  • Alternatively cook the chicken on a grill.
  • Serve immediately with added seaweed salt and pepper as desired.
  • Enjoy!

(g) ~ leafy greens
(c) ~ deeply coloured
(s) ~ sulfur rich

~ Keeping in mind the necessity for 6-9 cups of vegetables and fruit every day, made up of equal quantities of dark leafy greens, deeply coloured and sulfur rich portions, I coded the above for your ease of reference.

Gucamole 1Ingredients

3 Large Avocados (c)

1 Large Red Capsicum (c)

6 Garlic cloves (s)

1/2 Red Onion (s)Gucamole 2

1/2 cup chopped parsley (g)

1/2 a fresh lemon juice (c)

Seaweed salt and pepper to taste.

Method

  1. Scoop the avocado flesh into a medium sized bowl, and mashGuacamole 3
  2. Finely chop garlic, capsicum, and herbs and mash together with the avocado
  3. Stir through lemon juice and season as desired
  4. Serve with a selection of deeply coloured vegetable sticks

 

(g) ~ leafy greens
(c) ~ deeply coloured
(s) ~ sulfur rich

~ Keeping in mind the necessity for 6-9 cups of vegetables and fruit every day, made up of equal quantities of dark leafy greens, deeply coloured and sulfur rich portions, I coded the above for your ease of reference.

  • 1 kg beetroots, washed and cut into chunks (c)Beetroot on wooden background
  • 1 tablespoon Olive Oil for roasting
  • ⅓ cup extra-virgin, cold pressed olive oil
  • ¼ cup bone broth
  • 1 tablespoon apple-cider vinegar
  • 1 lemons, juiced (c)
  • 4 cloves garlic, finely chopped (s)
  • ½ teaspoon good quality seaweed salt (the dulse content is important for iodine)
  1. Preheat your oven to 200 C
  2. Arrange the beets in a baking dish and coat with the oil.
  3. Bake for approximately one hour or until tender and sweet.
  4. Allow the beets cool a little before placing them in a blender with the olive oil, broth, apple-cider roasted beetroot dip 1
  5. vinegar, lemon juice, garlic, and salt. Blend until a thick paste forms, if it is too thick add more olive oil one tablespoon at a time. Or if not thick enough add 2 Tbsp Coconut Oil and pop in the fridge for an hour or two.
  6. Serve with a selection of deeply coloured vegetable sticks.

 

 

NB: If possible buy your beets with the tops attached, remove these for the purposes of this dip, however put aside for future use as they are a valuable source of leafy green nutrition.

roasted beetroot dip

(g) ~ leafy greens
(c) ~ deeply coloured
(s) ~ sulfur rich

~ Keeping in mind the necessity for 6-9 cups of vegetables and fruit every day, made up of equal quantities of dark leafy greens, deeply coloured and sulfur rich portions, I coded the above for your ease of reference.

INGREDIENTS 

~ always aim for certified organic & grass fedMega Veg 'n Mince 2

1 Large Brown Onion (s)
3 Large Carrots (c)
4 Large Mushrooms (c)
1 Wedge of Cabbage (red or green) (s)
5 Large Silverbeet Leaves (g)
3 Large Celery Stalks with leaves (c + g))
1 Tin of Organic chopped Tomatoes (c)
2 Cups Bone Broth
1 Kg of Organic Beef Mince (preservative free)
8 Cloves of Garlic (s)
2 Tbsp Ghee or Lard

Carrot and CelerySulphurSilverbeet

 

Method

  1. Finely chop the garlic and place to one sideGarlic
  2. Gently heat the Ghee or Lard in a large wok or fry pan
  3. Dice Onion, Carrots and Celery and to the pan, saute for 3-4 mins
  4. Stir through the beef mince and cook for a further 2-3 mins
  5. Add in the finely chopped Cabbage, Mushrooms and Silverbeet, stirring to combine
  6. Tip in the Bone Broth and Tomato, stir to combine
  7. Cook at a gentle simmer for at least 20 mins
  8. Turn off the heat, stir through the garlic and serve.

Mega Veg 'n Mince 1

 

(g) ~ leafy greens
(c) ~ deeply coloured
(s) ~ sulfur rich

~ Keeping in mind the necessity for 6-9 cups of vegetables and fruit every day, made up of equal quantities of dark leafy greens, deeply coloured and sulfur rich portions, I coded the above for your ease of reference.

INGREDIENTS (always choose certified organic where possible)

  • 4 DATES, PITS REMOVED
  • 4 CUP COCONUT MILKGreen and Gold Chia Pud 3
  • 4 CUPS FRESH ARUGULA or 4 TSP SUPREME GREEN BLEND
  • 12 TBSP. CHIA SEEDS

TOPPING

  • 1 TIN COCONUT CREAM
  • GOLD KIWI
  • AVOCADO
  • BLUEBERRIES

 

Green and Gold Chia Pud 1

METHODGreen and Gold Chia Pud 2

  • IN A HIGH SPEED BLENDER, BLEND THE DATE, MILK, AND ARUGULA UNTIL VERY SMOOTH.
  • POUR THE LIQUID INTO A BOWL AND ADD THE CHIA SEEDS.
  • STIR WELL, AND CONTINUE STIRRING EVERY FEW MINUTES FOR ABOUT 5 MINUTES.
  • PLACE IN THE REFRIGERATOR FOR AT LEAST ONE HOUR, OR PREFERABLY OVERNIGHT.
  • JUST BEFORE SERVING TOP WITH COCONUT CREAM AND FRUIT

ENJOY!