Weight loss

Porridge using soaked oats

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Jar of oats

Ingredients:

 

  • 1 cup oats, rolled or cracked – NOT the quick cooking kind, but the ‘old fashioned’ whole oats (organic is best)
  • 1 cup warm water
  • 2 Tblespns plain whole milk yogurt, whey, kefir or buttermilk
  • 1 cup water

OPtional Extra’s;

  • ½ tsp sea salt
  • 1 Tblespns ground nuts & seeds such as; Brazil, almonds, walnuts, pepita’s, sunflower seeds & flax seeds.(Don’t use these if diverticulitis is an issue)
  • Adding psyllium husks, chia seeds and slippery elm will increase the fibre content. (Don’t use chia seeds if diverticulitis is an issue)
  • Coconut sugar, rapadura sugar, raw honey or real maple syrup (not maple flavouring) to sweeten.
  • Touch of butter, ghee, cream or milk, optional, but especially good for the kids
  • Other nice optional additions include; grated apple, chopped dried fruit such as; sulphur-free apricots, figs, sultanas or cranberries.

healthy breakfast ingredients

Preparation:

 

Mix the oats with warm water and whey or yogurt, cover and leave out (preferably not in the fridge unless the nights are hot) for at least 7 hours or overnight. In the morning, bring an additional cup of water to a boil with the sea salt. Add the soaked oats, reduce the heat, cover and simmer for several minutes. Remove from heat, stir in optional flax seeds and other fibre and let stand for a few minutes. Serve with the ghee, butter or cream and sugar, honey or real maple syrup.

 

Embed from Getty Images

 

Image courtesy of Mister GC at FreeDigitalPhotos.net

Image courtesy of KEKO64 at FreeDigitalPhotos.net

Beetroot Dip Paleo and GAPS friendly

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Beetroot

Beetroot Dip

  • 2 medium to large beetroots, scrubbed and cut into chunks
  •  1 small onion
  • cloves garlic, peeled and quartered
  • 1/4 lemon, juiced
  • 1/2 tsp Garam masala powder* (optional)
  • 1 tsp paprika
  • Salt & Pepper
  • 1 tsp apple cider vinegar
  • Olive oil
  • (1/2 hot chilli, halved long ways)
  • Foil

 

(* If you don’t have garam masala, you can replace it with 1/8 teaspoon ground cumin, 1/8 teaspoon ground coriander, 1/8 teaspoon ground cinnamon & 1/8 teaspoon paprika)

 

Instructions:

  1. Pre-heat oven to 180C
  2. Place a piece of foil (long enough to wrap your ingredients in, so probably a bit longer than a roasting dish) on the table ready for your beetroot.
  3. Cut the stems off and scrub the beets carefully to remove dirt and most of the skin. Cut beetroot into chunks and place on the piece of foil.
  4. Peel onion and garlic, cut into chunks and place on the beetroot. (If you want your dip to have a bit of heat to it, cut a hot chilli in half long ways and add in.)
  5. Season with salt & pepper, drizzle with olive oil and squeeze on a bit of lemon juice.
  6. Wrap the foil carefully into a long parcel, place parcel in a roasting dish and roast until done (roughly 90 mins, check with a fork).
  7. When the beetroot is roasted soft, blend the ingredients until smooth. (I used a wand mixer, but blender would work just as well.)
  8. Add in olive oil, vinegar, lemon juice, garam masala, paprika and blend together.
  9. Season with salt & pepper and adjust spices until right.
  10. Refrigerate overnight and serve cold!

Image courtesy of Simon Howden at FreeDigitalPhotos.net

Vegetarian and Vegan “Bone Broth”

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Veggie stock

Ingredients:
1 small onion, chopped
2 cloves of garlic, smashed
1 cup shiitake mushrooms, sliced (or regular if shiitake unavailable)
½ chilli, sliced (use more or less depending on how spicy you like it)
1 tablespoon coconut or rice bran oil                                                                                                          1 Tblespn of dried wakame reconstituted in a bowl of water
1 carrot, chopped
1 rib celery, chopped
5cm piece of ginger, peeled                                                                                                                           5cm piece of turmeric root                                                                                                                             1 bay leaf
2 1/2 litres water
1/2 cup loosely packed coriander leaves                                                                                                 1/4 cup fresh parsley, roughly chopped
1 cup spinach and/or kale
1 tspn sea salt
juice of ½ a lemon
Tamari to taste
1 Tblespn of organic light miso paste
1 tspn spirulina

 

  1. Heat the oil and sauté the onions, garlic, chilli and mushrooms together until soft.
  2. Drain the water off the wakame and combine with carrots, celery, ginger, turmeric and water in a pot, bring to a boil, and then simmer 45 minutes.
  3. Remove from heat and strain.
  4. Combine broth with sautéed mushroom mixture, coriander, spinach, kale, lemon juice, sea salt, tamari, miso and spirulina.
  5. Allow the heat of your broth to wilt the coriander, parsley, spinach and kale.
  6. Ladle into bowls or mugs and enjoy the spicy aroma of this fabulous gut-healing broth.

 

Low Carb Rice with lower arsenic levels

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Rice

Arsenic in Rice;

Unfortunately all rice contains arsenic, even if it’s been organically grown. Arsenic is a natural occurring element in our environment, but as our waterways are becoming more polluted, this level is rising.

Rice naturally absorbs more arsenic than other foods.

We can’t totally remove arsenic, but if you follow this cooking method, you will greatly reduce the amount by up to 80%.

Some rice varieties are naturally higher in arsenic than others;

  • Basmati rice is naturally lower in arsenic than other rice
  • Unfortunately brown rice contains up to 80 times more arsenic than white rice due to the husk
  • Rice cakes and crackers contain more arsenic than the rice grain
  • Rice milk may contain more arsenic than is permissable in drinking water!
  • Organically grown rice still contains arsenic

Cooking rice with lower GI

When rice is cooked with oil, then left to cool and then re-heated (think stir fried rice) it alters the structure of the rice converting it from a simple starch (which is converted to blood sugar immediately) to a resistant starch. Resistant starch isn’t absorbed as readily as a simple starch, therefore it doesn’t spike blood sugar levels therefore improving insulin sensitivity, in fact, for some people, it can even lower glucose and insulin after meals.  Resistant starch may even enhance sleep quality, increase energy levels, and promote mental clarity.

It’s thought that cooking rice this way may reduce calories by 50 – 60 %!!

Ingredients:

  •      1 cup organic white, Basmati or brown rice
  •      1 ½ cups water
  •      1-3 tbsp. coconut oil, butter or ghee
  •      Pinch of Himalayan pink salt (optional)

Method:

  1. Rinse rice under running water, this removes any talc…yes talc, which is sometimes used in milling rice.
  2. Place rice in a saucepan and soak overnight in plenty of water (opens rice grain up and allows the arsenic to leach out into the soaking water)
  3.  Drain the rice and rinse thoroughly.
  4. Add 5 parts water to 1 part rice. Add the oil or butter to the water
  5. Bring to the boil, cook until tender (about 15 minutes or so)
  6. Pour off the excess water (and the arsenic with it!!)
  7. For added benefit, cool the rice and then re-heat it rather than having it straight from the pot.

See my other post for lower GI potatoes; https://equilibriumnaturalhealth.com/2016/08/30/healthier-potatoes-with-a-lower-gi/

Image courtesy of Keerati at FreeDigitalPhotos.net

Individualised Group Detox for a fabulous “Spring Clean” starting on October 8th!

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Are you always feeling tired, not sleeping or struggling to get up each day?
Does your body ache and are your joints are stiff?
Do you often get headaches, suffer from allergies or skin conditions?
Does your hair or skin lack lustre and vibrancy?
Is your immune system letting you down?
Struggling to give up sugar or other addictions?
Finding it harder to lose those extra kg’s?

Sounds like it’s time to DETOX!

Why not join a 4 Week Individualised Group Detox starting on October 8th at Morpeth?

Free green smoothie

Spring usually brings with it a sense of waking up from hibernation over winter and with that in mind I’m running an individualised, group detox in October. This is a great way to wake up your body, refresh and revitalise it with a “Spring clean”.
The 4 week detox includes an individualised program specifically designed to accommodate your needs, whether it be; detoxifying the system from toxins, weight loss, removing sugar from your diet, disease prevention, reduce premature ageing,  or enhancing immune function, or a combination of some or all of the above.

This is an individualised detox programme in a group setting. I will design an individual detox program to suit your specific needs. Being in a group environment provides support, encouragement and accountability.

By gently and effectively removing exposure to toxins from your diet and lifestyle, clearing your digestive tract and improving your gut and liver function you’re giving your body the best chance to digest foods more effectively, produce more energy, break the addiction pattern, remove excess weight and regain overall health. Did you know that it’s virtually impossible to lose weight if your liver function is compromised?

Price Includes;

  • Individualised 4 week Detox in a group setting with lots of recipe ideas and comprehensive notes
  • 3 x group consultations held over the 4 weeks
  • Individualised herbal mixes and supplements to assist the body to detox more efficiently and help repair any existing damage to the liver and GI tract.
  • Phone and email support throughout the 4 weeks.

Places are limited so phone Sophie on; 0409 506 477 to book your place!

Early Bird Special;

Book and pay your deposit before the 28th of September and save $15!

The wonderful benefits of Apple Cider Vinegar

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iPhone 5 up to 1.4.15 017

I love Apple Cider Vinegar. It is one of nature’s gifts that has been giving it’s health benefits to people for centuries.

The Egyptian have been using it since 3000 B.C, even Cleopatra is said to have dissolved a pearl in vinegar and then drunk it! The Greeks and Romans (including Caesar’s army) drank it for it’s health properties.

Some of it’s many benefits include;

  • Balances blood sugar levels, which is great news for those or at risk of, or who suffer  from diabetes, metabolic syndrome, PCOS and Insulin resistance
  • Reduces heartburn
  • Improves stomach acid production (which naturally declines with age)
  • Helps reduce joint inflammation and pain
apple
  • It’s naturally rich in potassium, which is a key mineral for muscle growth, nervous system, and heart health.
  • The acetic acid may help reduce blood pressure and there is some evidence of it reducing LDL’s (the bad cholesterol)
  • A.C.V may encourage weight loss.
  • It is a potent microbial which helps to balance the microbiome in the gut
  • It may even protect against some forms of cancer
  • Effective treatment for asthma and possibly for other auto-immune conditions
  • Taken internally and applied diluted as a douche, may help with the unpleasant symptoms of candida

Apple Cider Vinegar also contains enzymes, pectin, B vitamins and folic acid. It stimulates acid production in the stomach and enzyme production in the gut that helps breakdown and therefore helps the gut to absorb nutrients more effectively. Because of it’s benefits to gut bacteria, it can support bowel regularity and increases the removal of toxins.

It also contains acetate which is the molecule our own beneficial bacteria, in the gut, manufacture. Acetate is thought to be responsible for helping the immune system to stop over-reacting to perceived foreign invaders or even our own tissues (as in asthma, hayfever and Rheumatoid arthritis).

How to take Apple Cider Vinegar

As A.C.V is an acid, it needs to be diluted in water. I usually recommend starting with 1 teaspoon of ACV in a small shot glass of water, twice a day, half an hour before meals (to help with digestion). Once you are used to the flavour, you can slowly increase it to 1 tablespoon twice a day.